5.24.2013

The dreaded fitness testing day.  All in all, it was just another fun day at Crossfit.  I have to admit, I’m disappointed in where I came in with most of them, but really what did I expect with taking weeks off from training.

So here’s the skinny:

Warm Up: the usual

The tests:

I RM Front Squat
Max Push Ups in 1 minute
Max Plank Hold
Max Bar Hang
Run 1 Mile

Front Squat:
1 RM on 2/24: 93 lbs
1 RM today: 93 lbs

Two things here.  One- I had it in my head that my 1 RM was 83 lbs, so at the time I believed this was a 10 lbs PR.  I think that messed with my concentration because as far as I was concerned I was already doing better, so it didn’t matter if I got a heavier lift.  Doh.

Secondly, I did attempt 98 lbs twice and failed both attempts at the bottom of the lift.  However, it wasn’t my legs fault, it was my back.  Granted, that meant my form was going and I was trying to compensate incorrectly, but had I not felt pain in my low back I probably could have got the 98 back up and possibly even lifted heavier.

So for next time, form form form.  Regardless of the health and strength of my back, I need to continue to work to keep my chest up, knees out, and push through my legs when coming up from my squats.

Max Push Ups:
2/24: 22 in 1 minute
Today: 26 in 1 minute

AND today I did most of them without using my knees!  I still had to drop to the floor completely for each rep (rather than just touch my chest and go), but I’ve become much stronger with these.

Max Plank Hold:
2/24: 1 minute
Today: :36 seconds

Yeah, I pussed out on this one.  I actually quit before I wanted to once, so I decided I was going to try this again and not be a pussy and what do you know, I was a pussy twice. This was actually the last test I completed, and by this point my brain just wasn’t in it anymore (you’ll see why with my mile time).  I know I’m capable of more than this, and might give it another shot tomorrow once I’m done feeling sorry for myself.  I want to actually KNOW where I’m at so that I can work to improve from there.

Max Bar Hold:
2/24: 36 seconds
Today: 44 seconds

YAY!  My grip strength is a huge limiting factor for me, so I was happy to see that this improved.  We added kipping swings to the warm up and I’m sure I have them to thank for this.

Mile Run:
2/24: 11:02
Today: 12:20

Ok kids, here’s the thing.  If you want to be a better/faster runner, you actually need to run.  Spending two months rowing rather than running because you’re a dork and you muddled something in your foot, and then taking 3 weeks off Crossfit right when your foot is starting to heal is not the recipe for improvement.

I knew this was going to be rough.  But I’ve got to say, I am totally bummed with this time.

I wish I could tell you that I punked out or that I had more to give and I could do it faster, but this little engine was giving all she could.  My cardio just wasn’t there today, my legs felt like lead, and had it not been for super awesome Crossfit friend, I probably would have walked my last few hundred meters.

There were a few memorable moments though, and I’m sticking them in here to remind myself of why I love Crossfit and the community that makes this the best sport ever.

Coach:  Come on Nicole, pick it up!  Does your back hurt?
MeShakes head no (no way I could talk, trying not to vomit)
Coach:  Oh, so then it’s your head that’s slowing you down.  GET OUT OF YOUR HEADSPACE
MeImmediately picks up the pace even though I didn’t think I could
*thanks coach*

Super Awesome Crossfit Friend:  Don’t quit!
Me: slowing my penguin shuffle down to a walk
Super Awesome Crossfit Friend:  Don’t you dare walk Nicole!  You are my inspiration!  When I first started my goal was to be like you, now come ON!
Me:  Damn it!  starts shuffling in a way that could resemble running on another planet again
*thanks super awesome friend.  You rock my Kasbah. *

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One thought on “5.24.2013

  1. I am new to the box (6am class is my class) & I love your blog! I am working on changing my fitness & am addicted to Crossfit & all the knowledge that Aaron/Alexis have shared with me.See you Tuesday 6am.
    ~Kelly Zeitz

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