So firstly in response to some of the things I wrote about yesterday, about helping people around at the gym you instead of judging them. This young boyfriend was at the free-weight section of the gym with his girlfriend and her friend. I was occupying the Squat rack for some heavy lifts before my WOD. I glanced over at them, watching this poor young guy trying to teach these two girl how to do some dumbbell exercises. It was very clear that he struggled in explaining what he meant for them to do. Even though these two girls looked good, it was very obvious that they had never lifted anything slightly heavy before. i kept thinking again and again how I shouldn’t judge them for not knowing – everyone’s gotta start somewhere, right? – and contemplated to just shut up and do my squats and minding my own business. But the little angel on my shoulder nudged me to do differently. I walked up to them between a set and simply asked them if I might come with a suggestion on the technique they were doing. They accepted and seemed quite relieved.
The two girls kept glancing over at the boyfriend and repeatedly told me: “Well, he told us to do it this and this way…“, and not wanting to completely trample the young guy (who now looked to me and asked me for some corrections on what he just tried teaching the girls) I simply gave some friendly pointers to all of them that helped them better understand why they should do the exercise in the first place and what muscles look for making a connection with. I walked back to my Squat rack and honestly felt quite good about the whole situation, about taking a step out of my Swedish “mind-your-own-business” bubble.
The CINDY WOD
I rested for quite a while trying to find a good place and a free pull-up bar somewhere. After finally getting to one I tried out some kipping and butterfly technique that I talked about in an earlier post. You can see the picture for the info, but here it is in plain text as well:
AMRAP 20 min (do As Many Rounds/reps As Possible in 20 min)
- 5 Pull-ups
- 10 Push-ups
- 15 Squats
My results were 13 rounds! Perhaps not the best one in history, and also taking into consideration the fact that I am doing these WOD’s alone and without music (I really need a training partner and some kind of good iPod…) I feel quite good about it.
The Pull-ups were much easier now that I somewhat learned to kip better. I still get out of balance and the rhythm too often, but I am learning by doing.
The Push-ups went quite fast until the end where I started to feel a strain in my upper peck/shoulder socket so had to be a bit careful.
The Squats, well here’s where the problem came in to the picture and where I also have a question to you reader to see if you might be able to help me. I felt the Iliopsoas (the hip-bender-muscle) already when I was doing the heavy Squating before the WOD, but now, doing fast Air Squats (Squats without and weights) the pain increased. It is a sting-like pain when I am in the bottom position of the Squat on my way up. Is it simply because I stressed that muscle too hard, that the muscle will get used to it after a few other sessions? Or is it perhaps because I didn’t warm up properly? I am strict with my form, with placing my feet right, pointing the toes and the kneed in the same direction etc etc. Any tips anyone?
So bottom line: Cindy WOD – 13 rounds (I finished on the exact 20 minute mark, he he). The picture above express how I felt after being done.
Cheers!
J.