What a horrible day. What can I say.
I was mentally ready to attack this. Physically I was not. I knew that halfway through the warm up that it was not a good idea to even attempt this. I pulled some back muscles last week and have aggravated them ever since, in every WOD since then. Today I found myself in tears halfway through the round of 15, back spasming, thinking DNF, but no, I wasn't smart enough to quit. I should have.
10 awful minutes later it was all over. I spent about 5 minutes actually doing the work, the other 5 staring and hovering over the bar, flailing on the pullups. total time was 10:04. I don't have a Fran cough, my quads are not on fire tonight, clearly not even close to an full effort, but my back still aches.
This week is benchmark week at CFOT and I'm going to end up sitting most of it out, and I'm pissed. I should just suck it up, but no, I'm mad. Mad at myself for taking rest and getting to the chiropractor when I knew I needed to go, not going lighter on a WOD when I just wanted to be a badass and prove myself I could do it. Oh yea, I can, but I can't do anything else for like a week....
Back is technically sound, just stronger than my abs apparently, which is what is causing all this pain. Time to work on the core and train smarter.
Showing posts with label Fran. Show all posts
Showing posts with label Fran. Show all posts
Monday, January 16, 2012
Monday, January 24, 2011
Monday Fran
really? on a monday at 0515? Silliness, I tell you.
I was a little nervous about Fran--I hit it last at the Milan Cert in May and had a great time of 8:20ish. Great in my book. Today as I warmed up 65# thrusters were heavy and I was STILL sore from last week. The overhead part of the thruster was going to keep me down. My goal was a sub 10. I knew that at PR was not in the books today. Nowhere close. Finished in a solid 9 minutes. I could totally smash 8min on a good day with some more practice on the pullups. Mine are more and more pathetic every day.
We will plan to meet Fran again on a first Friday in 3-4 months and see where we are at. Had Fran lung all day...hoping for a 1RM day tomorrow.
I was a little nervous about Fran--I hit it last at the Milan Cert in May and had a great time of 8:20ish. Great in my book. Today as I warmed up 65# thrusters were heavy and I was STILL sore from last week. The overhead part of the thruster was going to keep me down. My goal was a sub 10. I knew that at PR was not in the books today. Nowhere close. Finished in a solid 9 minutes. I could totally smash 8min on a good day with some more practice on the pullups. Mine are more and more pathetic every day.
We will plan to meet Fran again on a first Friday in 3-4 months and see where we are at. Had Fran lung all day...hoping for a 1RM day tomorrow.
Wednesday, May 26, 2010
Core Work!
Wednesday WOD:
3RFT
L-sit, 60 seconds
Good mornings, 45#, 30 reps
ABMATS, 60 reps
Back Extensions w/10# plate, 30 reps
Core killer! Took about 25 minutes. L-sits were hard. broke it up into 20 secs, with 5/10sec rest. ABMATS were hard by round 2. And back extensions just aren't something to do fast so I just pushed it on form for each rep--the last 5 of each round were the worst!
Tuesday WOD:
Modified Fran
subbed pullups with pushups due to lack of pullup bar anywhere near our weights. Time was 10min and some change. The 65# thrusters were miserably heavy...i am convinced that bumper plates are easier!
Monday WOD:
30 min trail run with my friend Megan who was in town from Singapore. It was an absolutely georgous morning for a run. I wish we had more of these. Then I did 3 rounds of 10 pushups 20 sits as extra! :)
Overall an easy am but most enjoyable with a good friend!
3RFT
L-sit, 60 seconds
Good mornings, 45#, 30 reps
ABMATS, 60 reps
Back Extensions w/10# plate, 30 reps
Core killer! Took about 25 minutes. L-sits were hard. broke it up into 20 secs, with 5/10sec rest. ABMATS were hard by round 2. And back extensions just aren't something to do fast so I just pushed it on form for each rep--the last 5 of each round were the worst!
Tuesday WOD:
Modified Fran
subbed pullups with pushups due to lack of pullup bar anywhere near our weights. Time was 10min and some change. The 65# thrusters were miserably heavy...i am convinced that bumper plates are easier!
Monday WOD:
30 min trail run with my friend Megan who was in town from Singapore. It was an absolutely georgous morning for a run. I wish we had more of these. Then I did 3 rounds of 10 pushups 20 sits as extra! :)
Overall an easy am but most enjoyable with a good friend!
Monday, August 10, 2009
First Friday-Round 6
First Friday-Round 6
WOD: FRAN
21-15-9
65# Thrusters
pullups
Time: 11:41
Today marked my sixth first friday and the finish of 5 full months at CFOT. I'd been thinking about Fran for awhile since I was just getting comfy throwing weight over my head. But, as Friday neared, I was tired, not sleeping, and still at with the pullup bar. I did it anyways--but mostly because it was short.
The round of 21 got off well and I broke it into 10-6-5...then faced the dreaded bar. The kip is strong when I want it to be but I still cannot get the swing into the next rep...it is so frustrating. Round 2 was brutal, I couldn't keep my core tight and even dumped a few because of that and I went so deep I couldn't get out of the squat! 2 round of pullups went ok--3-3-3-2 and a bunch of singles. Nine dreaded thrusters...I did sets of three. pullups went 3-2-2-1-1. I was sad I couldn't hold out for more.
A mediocre workout. I pushed it hard, but the mental blockage and lack of confidence and repititious kip kills me in these workouts. I know I am strong enough to do solid sub-10 min, probably even 9, but it is all about the pullups. Maybe I'll finish challenge myself in December to a rematch.
WOD: FRAN
21-15-9
65# Thrusters
pullups
Time: 11:41
Today marked my sixth first friday and the finish of 5 full months at CFOT. I'd been thinking about Fran for awhile since I was just getting comfy throwing weight over my head. But, as Friday neared, I was tired, not sleeping, and still at with the pullup bar. I did it anyways--but mostly because it was short.
The round of 21 got off well and I broke it into 10-6-5...then faced the dreaded bar. The kip is strong when I want it to be but I still cannot get the swing into the next rep...it is so frustrating. Round 2 was brutal, I couldn't keep my core tight and even dumped a few because of that and I went so deep I couldn't get out of the squat! 2 round of pullups went ok--3-3-3-2 and a bunch of singles. Nine dreaded thrusters...I did sets of three. pullups went 3-2-2-1-1. I was sad I couldn't hold out for more.
A mediocre workout. I pushed it hard, but the mental blockage and lack of confidence and repititious kip kills me in these workouts. I know I am strong enough to do solid sub-10 min, probably even 9, but it is all about the pullups. Maybe I'll finish challenge myself in December to a rematch.
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