Wednesday, January 18, 2012

"Your Doing it Rx"

January 17, 2012

This morning at the gym I got a dose of my own medicine. KP and T arrived at the gym and we all warmed up together. I keep using any spare minute that I have to try kipping on the high bar and occasionally pull out a pullup or two, understanding that the more I try, the better I will get at it. I happen to get two kipping pullups in front of KP... she was as excited for me as I was for myself!

Now, there have been a few mornings where I get on KP's case when it comes to weights. This is not to be pushy or mean, but to encourage her to do the prescribed weights because I know she can do it. It might not be quick, it might not be pretty, but I know she can do it!  At the end of the WOD, she gets through it and is very happy that she went for it. I dont even have to say anything anymore (not that I am the only one encouraging her, but I have dished it out and thats part of the story). This morning, the tables were turned. The second I did those two kipping pullups in front of her "your doing todays WOD Rx" came out of her mouth.... ought oh!

Today was a great WOD to start out kipping pullups on. Having to do TABATA pullups rather than a certain number of reps helped... it encouraged me to just keep trying, thats the best I could do. I worked really hard through the rest of the TABATA, but by far, the pullups (and pushups) were the toughest part. I attempted at least 3 kipping pullups with a few kips in between through each of the 20 second intervals. The first round I was able to get 2 with my chin over the bar. The other rounds I did at least 3 "attempts" but I was only able to get my chin over the bar in the first 2 rounds 1 more time. Thats OK... thats more than OK. Thats progress. I did it and I am happy I did it. Proud to see Rx next to my name!

Aside from the kipping pullup, I still need to work on my pushups and double unders before the opens start on the 22nd of February. I am thinking this Saturday is going to be another "goat" day possibly (depending on what the WOD is that I miss tomorrow). I really want to nail these and I have about a month to get them good!

I am realizing, with the help of K and Hubs that its time that I start to really pay attention to the "smaller" victories. When I started CF in August, I was progressing really fast. I was PRing all over the place, and surprising myself left and right. This part of my training is coming to a close, as I am reaching the point where (in the words of K) "an additional 5 lbs on a lift is going to be a victory." This is true, I have found my 1RM in most cases, and I am working hard to maintain and improve in smaller increments. I have to really think about it, its hard for me to have an idea in my head and not get it right away. I have to really let it sink in. I have to learn to be excited when these things happen, "otherwise, you will miss the victories along the way."

With that.... WHOOOO HOOOOOO!! I did a WOD today Rx with pullups in it!! AND... I PRed on my OH Press!! Today was a good day!!


WARMUP:
3 Rounds
- 5 Burpees
- 10 Back Extensions
- 15 Squats
- 10 Hollow Rocks
- 5 Ring Rows
Couch Stretch 1 Min Each Leg

WOD: "TABATA This"
TABATA at Each Station (20 Seconds on, 10 Seconds off, 8 Rounds)
Score is lowest amount of reps at each station added together...
Squat - 21, 18, 15, 16, 15, 13, 12, 13, 12
Calorie Row - 6, 5, 5, 5, 5, 5, 5, 5
Pullup (kipping) - 2, 1, 1, 0, 0, 0, 0, 0
Situps - 14, 13, 13, 12, 12, 11, 11, 11
Pushups - 10, 7, 6, 5, 5, 4, 4, 4
(Total - 32)

SKILL/STRENGTH:
OH Press 3-3-3
65lbs, 75lbs, 80lbs

WEEK 2, DAY 2: Paleo Challenge
Post Workout Shake - 2 Scoops Protein
Morning Tea
Morning Snack - 2 Egg Muffins
Morning Snack - 2 Teaspoons of Almond Butter
Lunch - Leftover Pork and Balsamic Butternut Squash
Afternoon Black Coffee
Afternoon Snack - Lara Bar
Dinner - Crock Pot Chuck with Mushrooms, Onion, Carrots and Celery
Late Snack - Paleo Banana Bread Muffin  

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