Working towards goals

Today's WOD was tough.  It was a 15min AMRAP (As Many Rounds As Possible) of:

800m run
20 power cleans-105#
30 burpees
40 walking lunges
50 double unders

I only got through one round plus a 525m run on the 2nd round.  Whatever.  I was okay with the WOD as a whole.  I didn't quite hit competitor weight at 115#, but I did more than regular rx'd at 65#, so all was good.

Decided to work on my bar muscle ups afterwards.  It's on my 2014 goals list and I'm not going to get it if I don't work on them at least twice a week.  So I started warming up with red/purple bands.  I did a set of six on these and they felt good. Last week I'd hit 3 reps on red alone after my 10 reps on red/purple so I decided to drop down to just red after 6 reps today.  I was surprised at how much easier they seemed today.  I hit 7 reps on just the red band, then decided to try two purple bands just for kicks.  I got 3 more reps on the two purple bands!  What?!  I did try twice with just one purple after that but I think I was too fatigued at that point.  But I can see it.  I think that maybe, sometime this year I might just get one!  Progress feels good.  What are your goals?  What are you doing to get there?

I'm just an average crossfitter and I'll take it

This photo has been posted a lot on facebook lately.  Since I just did Fran today, that number happened to be fresh in my head.  I got 6:49 today and was plenty happy to be just above average.  My hands are still torn up from Bradshaw, so I went into it just hoping to get through without tearing more.  In the end, my hands were fine.

My other stats in comparison:

Fran-6:49
Grace- 3:55
Snatch- 95 lb
Deadlift- 250 lb
Back Squat- 185 lb

I haven't done 1 rep max's on any lifts in a really long time, but again I'm happy to be just about average.  Considering I'm 42 years old, and I'd venture to guess the average aged crossfit woman is much younger, I'll take it.  Some days I feel like I'm such a fraud.  I see these younger girls cranking out these awesome times or lifts and wonder who I think I'm kidding.  Then I see posts like this one and realize I'm still doing pretty darn good.  I know there's a curve and at some point my times and lifts will all have to decrease.  But for now I'm going to keep riding this ride and see where it takes me.

Fitness Goals for 2014

So it's been a long time since I've posted anything on my blog.  The new year is a time when most people make a resolution or two.  I'm not making any resolutions.  I feel like I'm at a great place in my life.  I've already given up anything junky and have added in as many healthy things as I can handle.  So instead I've opted to work on my goals.  My long term goal is to get a bar muscle up this year.  I've worked on them on and off over the 4 years I've been crossfitting, but always end up giving up.  Too many times I've hurt my shoulder and then stop because it begins to affect my wods (and I can't have that!).

This year, I've asked the coaches to help me.  I've video taped a few of them doing them so that I can watch the progression in slow motion.  I've figured out the best way for me to work into them slower, so I don't get hurt.  I've been doing them on the blue band pretty well.  I'd moved to the red/purple band and it was still great.  Then I tried the red alone and couldn't quite catch it high enough.  So now, I'm moving back to the blue and making sure I can hit two sets of ten before trying the red again.  I think this will work better.  I wasn't spending enough time on each band.

What goals do you have and how do you plan to get there?