So yesterday we attended a 4 hour training seminar at our box that focused on lifting. It was awesome! All the main lifts were broken down and we did drills for each section. Then the coaches came around and individually assessed where the problem areas are on our lifts. It was VERY beneficial as most problems were not about not being able to do something, but are really just about mobility. So I was given mobility work to do for the next month, like rolling out my thoracic area which is too tight and doesn’t allow me to stay upright in the front squats. Some work on my hip flexors which are tight too, yada yada. It was good and I will do a little work each day on stretching and rolling out those areas.
So after all the lifting yesterday my shoulders were basically shot today, and I knew the WOD today was going to be a killer.
- 25 minute cap
- 800 meter run (1/2 mile)
- 30 toes to bar
- 800 meter run
- 20 ring rows
- 800 meter run
- 10 L-pull ups
So yeah, we all know I hate running, so I about died when I saw how much there was in this WOD. Blech. So my modifications were on toes to bar, which for me was basically knees to elbows. I was proud of myself for banging them out in sets of 5 pretty quickly. I came in last from the run but was out for the 2nd run at the same time as the 1st guy in from the run (the hubby of course) because I kicked butt on those knees to elbows.
The 2nd run was torturous!! Egads! The mind is the battlefield for sure - the dreaded mental chatter of “oh god, my legs are jellow, I’m only halfway through, holy crap I have to slow down and catch my breath, this freaking sucks” etc. etc. Then back in for the ring rows. A set of 10, then 2 sets of 5 and then I saw the coach eyeing me. He asked how many I had left and I told him 2 more. Then he said “I think I’ll keep you company on your last run”. Greeeeeaaaaattttt….
So yeah, the last run he “kept me company” which basically meant he chatted, not out of breath at all, while I struggled the whole way and wanted to punch him in the face, or trip him and just continue my run alone in my misery. LOL, but seriously it was helpful because I would’ve probably walked half of it because no one was looking.
Then back in to the L-pull ups, which of course I can’t do, so my modification is to do 10 L hangs for 2-3 seconds and then after those I do 10 strict pull-ups on my band. Sheesh. It was a long one. My time 24:48 - just under the 25 minute cap! Yay me!