#800m run

[notfortime]

Saturday 28/12/19

So part of Sam’s Christmas present was this little whiteboard.. Which sneakily was a present to myself also #winning. Definitely helps to keep things in check when the mind isn’t working properly during wods!

Wasn’t sure I’d be able to finish this one within the time cap - am so stoked I did! Also didn’t really feel like training today - I had a cheeky cider about an hour beforehand with Sam lol but I felt great afterwards.

Was soo good to run today - 800m took me 4.43 mins. The box jumps were harder than I thought they would be! I’ve never tried the 24″ height but was pleasantly surprised when warming up that I could stand tall on top of the box and juuuuust be under the ceiling. Yuss! I did try recycling reps but my fitness just wasn’t there.

With the power cleans, I did 5 sets of 7 unbroken reps, then 5 in the last set. Handstand push ups were better than I expected today yayyyyyyy lol. Broke the 30 reps into 5 sets of 6.

Overhead squats were by far the hardest movement - Reps were broken into small sets, anywhere from 3-6 reps. Connor came along when I started and craaacked up laughing when I was doing reps so it made me laugh lol. Even Connor finds my overhead squats laughable lmao.

The stair pull ups were hard but good, had to do them in singles. The last row was really gassy - legs were wasted and arms were fatigued. Felt so good to finally finish :)

[itrypamsbox]

47. Jun 26, Mon, Holiday. Full house at the box. There was 9 of us in Fitcamp. Worked with pink KB, and only did box step ups. Only managed to complete 2 rounds then up to 25 KB swings of the 3rd round.

[itrypamsbox]

14. Apr 28, Friday. Today's a local holiday so there was a different schedule and we didn't have work anyways so it was convenient to take the 11AM fitcamp class. The burpees were tough as usual. By the 9th round, I wasn't able to do all 11 burpees. By the last round, I only managed 9. For the WOD, we did a birthday WOD for Coach Louise. Instead of CTB pullups I did 56 ring rows, and I did 130 single unders because I don't know how to do double unders. By the end of my 1200m run (a lot of walking though), the 40 minute cap had already elapsed so there goes yet another unfinished workout.

[tracklifelegend]

Me after AAU regionals @mtsutrack

[niiccc]

Mid distance

I use to run the 800m

[notfortime]

SATURDAY 27/04/13

WARMUP

Buy in: 800m run

3 rounds, not for time.

10 Med ball v-ups (6kg)

15 Hollow rocks

Cash out: 800m run

* * * * *

STRENGTH

High hang squat snatch

3 x 30 kg

3 x 35

3 x 40

3 x 45

3 x 40

These are fricken awesome for correcting form! 45kgs is my 1RM for squat snatches.. So I'm pleased I manage to hit it three times today from the high hang.

Left shoulder was good today - I think the work I've been doing with the tennis ball (focusing on the infraspinatus area) and foam roller at home have been beneficial. Did lots of warm up stretches beforehand too.

Bench press

10 x 40 kg

10 x 50

10 x 50

10 x 50

Not bad, I've been focusing on low reps in the past few weeks - so wanted to rep these out today.

Pendlay rows

10 x 40 kg

10 x 45

10 x 50

Good. Lats felt strong with these.

* * * * *

WOD

7 min AMRAP.

9 Deadlifts (50kg)

6 Hang cleans (50kg)

3 Chest to bar pull ups

COMPLETED: 4 rounds + 15 reps RX

Made this one up.. Was bloody hard! Didn't think about how fatigued my hands and forearms would get, as all 3 movements are pretty dependent on a strong grip. 

Chest to bar pull ups are one of my goats, so was happy that all sets were done unbroken. 

Deads were ok, it was the hang cleans that were effing hard! I think the first round was the only one that was unbroken. The rest I had to break up into sets of 2's.

[notfortime]

WEDNESDAY 24/04/13

WARMUP WOD

Buy in: 800m run

3 rounds, not for time:

10 Med ball v-ups

15 Hollow rocks

Cash out: 800m run

COME AT ME ABS.

* * * * *

STRENGTH

Hang squat snatches

3 x 30 kg

3 x 30

3 x 35

3 x 40

3 x 40

Left shoulder played up a bit with these, so had to be a little on the conservative side. Happy with how these are coming along though.

Front squats

5 x 80 kg

5 x 85

5 x 85

85 is a new 5RM! These felt really bloody heavy.

Barbell alternating lunges

20 x 60 kg

20 x 60

20 x 60

These were hard as well. Legs were jelly.. Fought for every rep.

* * * * *

WOD

3 rounds for time.

8 Squat snatches (30kg)

12 Burpees

24 Double unders

COMPLETED: 12.10 mins RX

Haven't done burpees in a while! Really felt them today. Double unders were sweet.

The squat snatches were good, didn't miss any. Though did have to reset grip quite a few times, so could only touch-n-go a handful of reps.

It's awesome to be back into training!

[notfortime]

SATURDAY 19/01/13

Hero WOD - "Helton"

3 rounds for time.

800m run

30 Dumbbell squat cleans (20/15kg)

30 Burpees

COMPLETED: 35.28mins 

For once, I enjoyed the run and burpees more than I did the strength component! 

I've done this wod twice before, but we used a single KB for the squat cleans back then, and just alternated the arm used with the 30 reps.

April 2012 - 30.26 mins

Feb 2012 - 32.50 mins

I'm not fussed with the extra time on today's efforts though. Squat cleans were harder with the dumbbells.

* * * * *

800m runs - Pretty good. Just tried to keep the pace consistent and not let the faster guys widen the gap too much ahead of me.

DB squat cleans - Scaled these down to the 10kg dumbbells to maintain form.

I found this movement incredibly hard. Must be my mobility, but I found it difficult to rack the dumbbells on my shoulders to get deep into the squat. Felt my lower back ache at times too, so something was amiss.

The second and third rounds of these felt better though, probably because muscles were nice and loose.

Burpees - Not bad today! Pace was pretty slow, but they were unbroken.

And looking back over my blog, I just realised I've trained every day this week. Tomorrow's a rest day for sure.