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?

Crossfit and traveling

I am traveling on vacation with my daughters this week.  We won a week in Scottsdale at my daughters school fundraiser.  Before leaving I had been dying for a break from crossfit.  I'd started doing the competitor workouts the past two or three weeks and my body was paying for it.  I had mentioned that I was really looking forward to a week off to allow for some recovery, both physically and mentally.

So why was it when we arrived Sunday evening I went online looking for local boxes?  I think it had to do with a six hour car ride.  I needed to MOVE my body.  Plus I love hitting crossfit affiliates while I'm away from home.  It's fun to see what they do the same and what they do differently.  Plus who needs rest?

Monday morning I woke up bright and early to hit the 7:30 WOD.  First thing I realized was that I wasn't at home and couldn't make my breakfast.  Hmm what to do?  I headed to Starbucks and got a Cafe Americano and the protein pack.  Ready to roll I headed to Crossfit 480.  The facility was very clean.  And all glass doors surrounding the place.  I really liked the place.  The newbies were friendly.  The other members didn't have much to say.  The head trainer seemed a bit put off that I was there.  I asked him about the games.  He said he isn't into that.  They didn't send anyone.  He said that since they've opened competition up to the internet, he has no interest.  He didn't ask about my experience or where I come from.  I thought that was odd.  The warm up was good, although mostly stretching and mobility.  Nothing really to get you ready for the WOD.  Then we did a strength of 3x3 for partial power cleans, only went to the shrug.  The WOD was 200m run, 12 dips, 6 thrusters (95#rx'd), 250m row, 12 dips, 6 thrusters for two rounds.  I've never done that many dips in my entire life and the thrusters at 95# got quite heavy.  I went 15:44 rx'd.  I was the last one done, but was the only girl that did it prescribed.   It was $15 for a drop in, which was reasonable.  It was a good workout and I'd initially thought I'd go back there.

The next day at breakfast, two people wearing crossfit t-shirts happened to sit behind us.  I couldn't resist and had to ask where they workout.  They said they owned a box further away but that Crossfit Magna was a great box and I should consider it.  That was one of the other places I'd seen online.  I didn't go there because they didn't have any morning WOD's.  I decided to suck it up and go to the 4PM class.  I showed up and was immediately greeted by a friendly member.  She introduced me to Coach Jenn who gave me the waiver.  I asked her about the rate for drop ins and she referred me to Brian.  He asked where I was from, how long I'd crossfitted and what affiliate I go to.  He knew Jeremy and told me I could have one class for free or the week for $15.  Now that's an awesome deal!  The WOD was tough.  There was a 5 min warm up of: 100 doubles, 10 arm circles, 20 mountain climbers and 30 sit ups.  The next part was a gymnastics emom.  It was 20 minutes of 5 strict pull ups, and 5 kipping dips.  I got through 14 rounds before I decided to get a red band for the pull ups.  At that point I did 2 strict and 3 on the band.  I somehow was able to get through all of the dips.  Then we were on to the main WOD.  That was a 15 minute amrap of 5 deadlifts (95#rx'd), 10 push ups and 5 squats.  I got 11+8 rounds.  It was a great workout and all of the people there were very friendly.  It was a very small box, but after being at both I would go back to Crossfit Magna anytime.

All in all, I'm glad I was able to get two days in, while still taking time off to recover.  And my girls didn't feel like I ditched them while on vacation.  Win!

Grace and dinner

I know weird title for a post.  But that's kinda what my day consisted of.  My daughter had an orthodontist appointment this morning and then drove herself to Starbucks and school (which took way longer than if I'd have driven).  So I had to go to crossfit at 11:00.

Our WOD today was Grace.  I'd done it a few months ago, so I knew I had to get it done in about 5 minutes.  Not great, but a goal nonetheless.  Oh first the description:

Grace:  30 clean and jerks at 95#

Today I got 4:38, victory!  It was a 1 min, 19 sec PR!!  I'll take it.

After finishing Grace we had a max effort pull ups.  I got 15 on that.  I probably should've tried for more, but my hands were pinching and I didn't want to  mess them up for the rest of the week.

Then I had to run a few errands and get to Costco.  I started plotting dinner while I was driving and decided to go with bacon wrapped filets.  I saw the recipe on Food Network and have to say they were the best steaks I'd ever made so I went with them again.  I had great intentions of taking a photo, but everyone was starving and I forgot.  But they were just as delicious this time around  If you'd like to give them a try the recipe is here.  I will warn you if you're following a traditional low fat diet, they aren't for you.  If however you are paleo, then go for it!  

We had those with some roasted brussel sprouts and sweet potato chips.  And with the leftover bacon, I made bacon wrapped dates for dessert.  Yep it was a good day!

The final week of the Open

I think by week the of the Open I was kind of over it.  I liked how we did it at our box last year better, just my personal preference.  Last year, I didn't sign up for the Open because it was supposed to be something that was to be done on the weekends. With three kids, I've never been able to go on weekends.  But they ended up doing the workout as the WOD every Thursday beginning the second week.  Just so happened, that I go on Thursdays.  So while I wasn't sad to miss 12.1 (7 minutes of burpees), it was fun to hit all of the other workouts.

So this year when it was time to begin signing up for the Open, I asked if it would be run the same as last year and they said yes.  So I signed up.  As it turned out, they decided to do the big Open "party"on Saturdays.  They also gave the option of Wed or Thurs evenings at 7 or 8 PM.  But again with 3 kids, going in the evening isn't very feasible.  They have been awesome and allowed me to hit the Open workout every Thursday during my usual class.  And most days, there's been at least one other person to hit it with me.  I don't really mind doing it alone or in a small group, but it is weird doing it early when no one else has hit it yet.  I don't have any tips or even target numbers to hit.

Week 3 was a repeat, so I felt like I went into that thinking it'd be easier than it was.  I couldn't believe how sore my quads were!  For three days!  And I didn't do much better than last year, which surprised me.  Last year I'd made it through Karen and then got 5 doubles.  This year I got 33 doubles.  But I'd thought I'd make it through all of them.  My doubles are good and I had two minutes left.  But my feet were numb and my arms were toast.  Good lesson there!

As for week 4, I felt good that day but of course as others were posting higher scores as the week progressed, I second guessed whether I could have done better.  I did almost exactly what I thought I would with 54 reps, but I know I could've finished those last 6 toes to bar.  My form was just sloppy on that last round.  I should've taken a second before starting and got myself together.

The good news is that I've been staying after class everyday to work on new things.  I'd been working on my dips, but have moved on to hspu's and bar muscle ups.  I can now string 3 good hspu's and can get two muscle ups with a band.  I'm at the red & purple band and hope to be off of the bands soon.  Learning new things and getting better at old things is going to be my focus now.  I've enjoyed the Open, but have never crossfitted for the competition.  I enjoy competing, but I think I lose focus of the bigger picture.  Which is to say since last September, I've lost 24 pounds and fit into the smallest size clothing I've ever fit into.  In fact, here's a photo of the shorts I just bought two pairs of.  Mostly because I was able to wear a size small!!

So yeah I've had fun doing the Open, I might even do it again next year.  But I'm kinda over it and looking forward to not worrying about what it'll be or when I'll do it.  What are your thoughts about the Open? 

My take on Crossfit Open 13.2

I had to hit the Open's 13.2 today.  Not optimal, but better than not getting it in at all.  I thought I was going to have to go it alone because everyone else will be doing it on Saturday at our box.  But thankfully there was one other person who needed to get it done today.  So Dustin and I were going to go while everyone else did the regular WOD.

Since there was only two trainers there, one had to run the regular class and the other had to count for us.  That meant Dustin and I couldn't go together.  He volunteered to go first and since I'd eaten breakfast only 30 minutes before I decided that would help me too.  Here's what the workout looked like:

I knew this would be a cardio test more than anything.  So I'd thought I'd jump all of the 1st round of box jumps, step the second round, jump the third and so on.  But during the first round, Jake kept no repping me. He told me I was opening all the way up on my jump down and that it needed to be while I was still on top of the box.  So then I started to jump up, step down.  That way I knew I'd get each rep. But that felt weird.  So for the remaining rounds, I only did step ups, step downs.  I felt like it was the old step aerobics days!  But overall I think it was a good strategy.  I never stopped.  I was able to transition without taking a break and keep moving even if it wasn't the fastest pace.

Then this afternoon a friend sent me a message that I'm in first place for my age group in our region & 35th worldwide!  While I know this won't last I had to take a screenshot of it, because it feels good!  I honestly have no illusions of making it anywhere near the top, but it's sure fun to pretend for a minute or two!  I really liked this workout a lot better than 13.1.

Those of you that have done it, which did you like better or think you preformed better at?