10.29.2013

When my alarm went off this morning hubs was literally draped around me like wrapping paper.  It took some serious panache to untangle myself and not wake him up.  Not to mention determination.  My bed was warm and comfy and the WOD looked like the suck.

But I did it.  because I am awesome.  *insert standing ovation here*

Warm Up:  Usual stuff.  Shoulders are so so tiered and cranky and sore today.  Not only did we have a shoulder heavy WOD yesterday, I got back in the pool for the first time in ages.  Fun stuff having new and different muscles sore.

SWOD:  Superset of
Pendlay Rows 4×6
1×6@53
1×6 @ 73 (too heavy)
2×6@ 63

Single Leg Deadlifts 4×8
4×8@20

Nothing really remarkable to say about either of these.  My shoulders were cooked so I didn’t have much weight on the rows with good form.

The deadlifts I likely could have gone heavier, but I had a really hard time keeping my balance, especially on my right foot, so I keep it light and worked to do them correctly.

WOD: (as written on the white board, I should have taken a pic)
4 RFT
300m row
10 no push up burpee box jumps
10 no orgasm toes to bar
30 DU’s

Time: 18:49 with 60 SU and step ups

This was tons of fun, though took longer than I expected.  That was for two reasons.  One, because I had it in my head that it was a 3 RFT workout (I think it was the 300 and 30 that got me).  During the second round, when I thought I only had one to go, Coach yelled out something about it only being 4 rounds and I was a little disappointed.  The suck of those burpee box jumps was going to have to be repeated twice more.  Not awesome.

But it was.

I did my knees to wherever I could get them (without incident I might add) in sets of 5 and modified to step ups for the box jumps.

The rowing was (obviously) my favorite part.  I comfortably held a 2:09-2:10 pace every round and just sort of used that time to catch my breath.

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5.29.2013

While I’m not as sore as yesterday, man I hurt today.  My hamstrings still don’t know what hit them.

Warm Up:

Air Dyne 3 minutes
Leg Swings
Inch Worms
Chair Sits
Side Lunges
T swings
Scorpions
10 burpees

SWOD:

Back squat 3×15- keep it light, just to flush out and help with soreness

3×15@33 lbs

I probably could have done these sets at 53, but I am still so SO sore from Murph I didn’t want to push it.  Instead I focused on keeping my form PERFECT every rep.  I’m really pleased with how much better I’m doing on pushing my knees out, especially on the way up from the squat.

WOD:

50 DU’s
40 KB Swings
30 Box Jump
20 KB Clean and Jerk (each arm)
10 Push Ups
5 Pull Ups
1 rope climb

Time: 9:34 with SU’s, 15 lb KB, 16” box and 3 baby rope climbs

My back is still sore, and I didn’t have the KB swings any heavier because of it.  I was grateful for the lighter KB on the clean and jerks though, those puppies were hard!

We also did a little rope climb skill work before the WOD and I had never practiced that before.  I got a good lock with my feet one time and was able to stand up on the rope (and totally did this girly SQUEAK nose when I did it), but that was kind of cool.  I’m still petrified of heights, so getting my butt up that rope scares me, but at least I know what to do with my feet.

4.29.2013

Warm Up- Changed it up a bit today.

500 row
Walking Lunges, high knees butt kicks, side lunges, 3 wall walks, 5 kipping swings, t swings, scorpions, 10 burpees.

I liked this.  It was a great combo of the old warm up and new.  Only thing I missed were the sit ups.

SWOD: Clean Deadlift- ie deadlifting with a more upright back like you would if you were going to Clean.

5×3

1×5@ 53 warm up
1×5@83
4×5@103 Cranky left hip today so I didn’t want to add any weight, though I’m sure I could have done another 10 pretty easily.

WOD:

50 box jumps –then-

4RFT
10 toes to bar
15 push ups

Time: 9:53

Really happy with myself on this one.  I did a combo of step ups and box jumps, 25 of each.  Usually I would just stick with step ups, but my foot felt great so I wanted to do the jumps too.

My toes still don’t go to the bar, but I made sure that every rep I was keeping shoulders down and working on tilting my pelvis and not just lifting my knees.

Push ups still suck, but it was a fun WOD.

Crossfit ‘ll make you Jump JUMP!

She-Ra
The moment I realized, “I got this.”

When the coaches first started talking about the Crossfit Open, I firmly believed that I would not be one of the people to get caught up in the hype.  I am not currently able to Rx most workouts, and while I did sign up because all the cool kids were doing it, I figured they WOD’s would be just like any other day.  I knew that we have some awesome athletes at my box, but I’m not one of them, and I just didn’t think I would care.

As with many things in life, I was wrong.

Last night I rode with my cycling group, and was at an epic after party when suddenly I realized, it was after 8 o’clock!  I spastically dug my phone out of my pocket to check what 13.2 would be, and was completely relieved to see that the live streaming footage would be available on the site indefinitely so I could watch Iceland Annie kick some butt in my pjs later on in the night, and not miss one drop of sweat or one girly grunt.

Once I reviewed the WOD, I literally started jumping up and down and clapping my hands like a school girl.  Everyone around me thought I was nuts.  Heck, I thought I was nuts.  But when I realized that I could Rx this workout too, I simply couldn’t help myself.

Now, my max push jerk that I’ve ever done was 83 lbs.  And I didn’t have to clean that weight up.

I’ve also only ever jumped a 16” box.  I’ve never even attempted a step up at 20”, but I was positive I could.

In that moment last night, something amazing happened to me.  Me, the girl who is scared of everything, who frequently doubts her abilities, and who usually needs someone to have more confidence in me than I have in myself to try anything new… I read the WOD and decided in that moment that I would Rx it, even though it would involve doing things I’d never done before.

That decision had nothing to do with peer pressure.  Everyone at my box is supportive and amazing and would cheer for me regardless of what I lifted and what box I jumped.  It had nothing to do with a pep talk.  No one around me even knew what the heck I was talking about to give me one.  That decision came from me, from within, from some strong She-Ra channeling woman that I don’t always remember is in there.

I know this WOD will suck, and I honestly don’t know how I will perform in it.  But at this point, that doesn’t matter.  When I signed up for the Open, it wasn’t to compete with anyone but myself.  I’ve already got more out of it than I put in, the confidence to try being more valuable than any amount of money, time, sweat or tears.

Now, ask me how I feel tomorrow after doing the WOD, and it’s possible I’ll eat your face off.  On second thought, probably better not to ask.

3.14.2013

Warm Up

SWOD:

Tabata Box Jumps/Side Planks

I had every intention of doing this on the 20” box to prepare for 13.2 tomorrow, but once I had my box set up, I panicked.  Since I only just started jumping the 16” two weeks ago, I used that height instead to get thru the Tabata.

Like a doof, I didn’t keep track of my score.  But I think I got 6 jumps on the last round.

WOD:

8 minute AMRAP

5 lunges (each leg)
10 KB Swings
15 V Ups

Score: 4+4 RX!

This is my first time using the RX KB weight and it was heavy.  Otherwise, this was a fun little WOD.

After class I did 3×5 of kipping swings to work on my grip strength (which will help both my toes to bar and pull ups, two skills I am actively working to improve).

Then I drug out the 20 inch box.  After much debate, I decided that tomorrow should not be the first time I attempt a jump at that height, and since I’m GOING to Rx that workout, I will need to jump at 20 inches.

So I did 8 of them.  Easy peasy.  Sometimes, I amaze myself.