CFA WOD 7/11/11

A relevant tangent, first.  Yesterday's USA vs Brazil World Cup soccer Quarterfinal match was epic!  The refs made 3 critical miscalls.  They unfairly penalized Hope Solo (US goal keeper) for moving during a free kick and they failed to call off-sides on a Brazilian player that kicked an assist that lead to Brazil's 2nd goal.  Finally, a US player was red-carded in the 2nd half so the US had to play out the rest of the half and overtime with one less player.  Despite that, the US prevailed thanks to a last minute header goal in overtime and a penalty kick save by Hope Solo.

Last minute header goal by Abby Wambach

Hope Solo saves the tiebreaking penalty kick.

Team celebrates Hope's save.

This team never gave up.  So inspiring!  Also, Hope Solo was HUGE even though she was playing with a sore shoulder.  After watching this, I signed up for 3 Crossfit workouts this week even though I have a sore left shoulder because I was inspired by Solo's example.  Plus, I know how to take care of myself by modifying my movements and communicating with my coaches so I decided to go for it.  This Wednesday I have an appointment with an Airosti Sports Medicine doctor to work on my shoulder.  I also wore all black today to match the US team because I'm a dork like that.

The Level 1 Workout is posted here.

Skill Practice

1.  3 rounds un-timed:

• 5 push-ups: 2 rounds regular, 1 rounds on knees
• 8 Frank/air squats @ 32x3:  2 rounds Frank squats, 1 round air squats
• 10 sec chin-up hold
•  8 Waiters bends

2.  Rowing Progressions

WOD 3 Rounds:

• 350 M Row
• 12 Walking Lunges

Time: 9:07 min (other Level 1 times: Pat & Aaron 13:10, The Ladies 18:34, The Gents 16:18)  This means I'm faster than the slowest members in each of these teams since I completed the workout solo.  I feel less bad about my time when I see the other times.  I was disappointed in my rowing because I was not rowing at sprint space even though the distance was only 350 m.  My stroke rating was around 30 strokes/min and my splits were between 2:10 and 2:20 min/500 m.  I wasn't able to push myself up to sprint pace which amounts to a stroke rating of 40 strokes/min and splits between 1:55 and 2:05 min/500 m.

Body Notes:  First couple lunges were really tough in each round.  My forearms were burned out by the end of this WOD.

A-HA's

• Two new effective butt stretches: (1) Lying on back, pull knee to chest and then use glutes to lift hips.  (2) Sit into an exaggerated squat position.  Rest weight on heels.  Grip under toes and lift but while keeping chest big and up. 
• Aerobic Friday's:  Wes Kimball programs the Friday open workouts to build aerobic capacity.  Explains why last Friday's workout was so long and intense.
• I'm stronger than I think:  I felt so weak last Thursday because I couldn't hold a 90 sec side plank on each side.  I can do around a minute each side and Walker told me that was pretty strong for someone just starting Crossfit.
• Rowing tip:  Walker corrected my slide to make it smoother.  I was holding on to too much momentum at the catch and she got me to push more of that momentum into the slide up.

Plusses:

• Pushups are improving:  I was able to do some regular push-ups.  When I described my progress here, I accidentally said something dirty: "I'm OK with the ride down.  It's just those first two inches up that give me trouble".
• Chin-ups hold improvement:  It helped to keep the hands shoulder width apart and then squeeze my shoulder blades to hold myself up there.
• Rowing 1st set:  Killed the first round of the 350 m row.  I think my average 500 m split was 2:07.  Progress.

Deltas:

• More positive self-talk:  Need to stop negating my skills and abilities by focusing on areas where I fall short compared to other athletes.  I can improve my self-talk by staying present and focusing on pushing my body within the moment and appreciating whatever effort comes out.  I'm already in better shape now than I thought I'd be - YIPPEE!! - so it's OK to just have FUN, rip it out, and see what happens.
• Need to build strength and speed to bring 350 m rows up to sprint pace.  See comments by the time.