|This is Lori next to two 33# bars. See? One of these bars is not like the other. One of these bars is not the same.|
|Lori is demonstrating why some people (present company included) get confused with the 33# bars. Not all of them have the same ring size... so shut it!|
In other news, I'd like to give a big shout out to Miss Maria C. for her feature on Freddy's new One World 40 Plus blog. I adore Maria to no end. Though I don't get to train with her very much, it's always a pleasure to watch her attack the WODs. She's consistent, strong, and fierce! Such a true inspiration!
Today's Small Victories
I've been really good at making my "morning medicine" lately. I'll explain what that is in another post. Just know that I'm on a personal quest to incorporate more greens into my diet. I invested in a machine that would help me do this. So far, it's working!
CrossFit One World WOD
Deadlift 3 reps on the minute for 8 minutes 155#
Row 1000m. Rest one minute and repeat for a total of 5000m.
Joanne's Final Time - 4:41 / 4:49 / 4:54 / 4:56 / 4:54
Notes (to myself) about this workout:
We ended up doing this WOD in reverse, starting with conditioning and ending with strength. I was very happy with my performance on the row because my goal was to hit under five minutes for each 1000 meter row. In order to do this, I had to aim for under 2:30 on the /500 meter count. If you look closely, my numbers aren't too far off from each other. I managed to get into a rhythm and that's what made me consistent. Also, I noticed that I can get 100 meters in 11 strokes. Before, it used to take me 14-15 strokes per 100 meters. The key to the row is timing and strength - not speed. This is where most people mess up and tire out. A WOD like this is a perfect chance to work on form (especially if you don't really care about time). I noticed that if I pulled hard, really engaged my legs, and took a pause, I wouldn't be as tired as I normally would. It also made the numbers go down faster. I still have trouble with my row because of my height, but I do think that a shorter person can get a good row time with strength.
As for the deadlift, I shouldn't have been a pansy and lifted at least 165#, up to 175#. Thing is, I don't like biting off more than I can chew. I was also concerned with potential back issues because of the row and then having to do the deadlift. The deadlift and I haven't been getting along these days. For future reference, I should add a little more weight. I'm not too mad about it because I know that tomorrow morning my back will thank me for it;P