Friday 8/9 WOD at PCF

Oof. Oooooooooof.  It would only make sense that after writing that super long post about how amazing Progenex Cocoon is, and how much it sucks that I ran out, I would have the WORRRRRRST night of sleep ever last night. Literally tossed and turned in bed until 5:45. My brain was going nonstop, I couldn’t get comfortable, and I just wasn’t tired. At about 5:45 I started to drift in and out of sleep, but whenever I’d wake up to roll over, I felt like I was wide awake again. Finally got some sleep at about 7:30, an hour after Tyler left for work, and slept until 10:50. I was awake before my alarm, feeling miserable, but dragged myself to CrossFit. #justshowup, right? Ugh.

Strength:

Every 2 Minutes On The 2 Minutes of:

  • 6 Backsquats: 85lbs. About 55% of my 1RM. Did bad math, should have gone more in the 95-100lb range to hit 60-65% of my 1RM. Hey, I said I was tired.
  • Max Set Unbroken Strict Pull-Ups: 5-5-5-5-5, assisted. Felt really good. Glad I could get 5 in each round.

WOD for Time: 11:30

  • Row 1000m: Rx, 4:13.7.  My PR is 4:11.x, so today I was hoping for 4:10, but I just didn’t have it in me.

Then with no rest:

4 Rounds of:

  • 7 Deadlifts: 95lbs, Level I.
  • 14 Push-ups: knees, Level I. Huge volume for my elbow. It is really sore now. My chest and arms were on fire at the end of this, so much so that I thought I was going to throw up. Ugh.

I started out at 125lbs (Level II) for the deadlifts but my hammies were so DEAD from the row that when I bent down to grab the bar the first time both my my legs shook violently and I almost collapsed. And again, my brain was complete mush from lack of sleep, so I just dropped down to the suggested Level I weight without realizing that that was WAY too easy for me. Eh. It was all I could do to get the 45lb plates off my bar at that point.

Today was one of those days. 1 out of every 3 workouts is going to suck, and it’s going to defeat you and you’re going to feel like crap. Today was that day. Monday and Wednesday were great days for me, so I just need to suck it up and be proud of myself for even getting in there. Yeah. Go me. At least I got in there. I also didn’t get upset and emotional and teary-eyed when I had to drop the weight on my deadlift, which is something that usually happens when I have to drop down from what I think I’m capable of. So that’s a win. Yeah. Little wins on this overall crappy WOD day. Go me. Happy Friday!

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Wednesday&Friday WODs at PCF, and When #justshowingup Isn’t Enough

Hello. I apologize that it’s currently Friday night, and the last I wrote was Tuesday. This week has been stressful for a multitude of reasons, and I’m just finally feeling more like myself again tonight.

On Wednesday I was extremely stressed out and upset, so I decided to go to Crossfit and try to work off some of my emotions. Well, pretty much the exact opposite of that happened. My emotions wrapped me up in a cocoon of shittyness, I failed miserably on my strict press, and had a horrible WOD. I was sore from dance Monday, and Tuesday’s WOD as well, so that didn’t help. I’m going to go over Wednesday’s WOD really quickly.

Strength:

  • Strict Press 2-2-2-2-2: 55(struggled mightily)-55(f on second rep)-55(f on second rep)-55(f on second rep)-55. I was upset from barely being able to get the second rep of 55 up on my first set, then I got more frustrated, and more angry, and more upset, and completely bombed. Last week I did 5 sets of 3 reps at 55lbs. Today I couldn’t even get it up twice, consecutively.

WOD for Time: 13:59

3 Rounds of:

  • 10 Dumbbell Clean and Jerk: 25 first 2 rounds, 20 last round. Level I, then I-
  • 15 Games’ Standards Box Jumps: 20″ Rx height, Level II reps
  • Run 400m: Rx

So basically, I was really upset with the press, and then I was all upset about the WOD while thinking about how upset I was at the press, and the weight felt so heavy and the box jumps felt like they took forever and I might as well have been dragging a dead body behind me while I was running, because I just couldn’t get over how awful it was and how slow I was going. This was literally the best example of how much your emotions outside of the gym can effect your performance inside the gym. Sometimes it’s not enough to #justshowup, and Wednesday was one of those days for me. I sat down with my favorite coach, Erika (who I now refer to as “Life Coach Erika”) and she reassured me and let me cry to her and gave me lots of good tips on how to improve, as well as reminding me that not every single workout is going to be a mindblowingly amazing progress-filled workout, and that sometimes you just have to chalk it up to having a bad day, especially if your mental state isn’t the best, pre-WOD.

So I took yesterday, Thursday, off, and worked on what I could, and went back into the gym today with a different attitude and killed the WOD. And the warmup had rope climbs, and we all know how much I love rope climbs!!! So that was fun. I subbed 2 strict, full-ROM push-ups instead of handstand holds, in order to work on my pressing muscles, as per Erika’s suggestion. I’m going to alternate subbing in handstand negatives and push-ups for the next few weeks and see where that gets me, plus a few sets of push-ups here and there at home, when I feel like it (like last night at 2am, when I couldn’t sleep).

Strength:

EMOTM for 10 Minutes of:

  • 2 Overhead squats: 45lbs, limited GREATLY by my weak wrists. Buying wrist wraps tonight. Also, power snatched the weight to overhead each round. Could have gone much heavier if it wasn’t for my stupid wrists.
  • 2 Strict Pull-ups: Only one thin band for assistance!!! I have unassisted kipping pull-ups on lock, and I’m so close to getting strict unassisted!!! So excited. For the last 3 or 4 rounds I dropped down to one per round, because my wrists were KILLING me from the OHSs.

WOD for Reps: 100!

3 Rounds of:

  • Burpees for 1 minute
  • Rest for 1 minute
  • Row for Calories for 1 minute
  • Rest 1 minute

I was pretty consistent across the board. After the second round I glanced at my board and thought to myself “damn, I really wanted to get to 100, but I don’t think I’ll be able to make it.” So I set my goal to hit 90. Well turns out I’m really bad at eyeballing addition, because I was able to hit 100! I was amazed when I added everything up! When I went in at 4:30 the third best women’s score of the day was 106. A lot of the evening women smoked me, but I was pretty pumped seeing that. My calves are toast though, and I spent a lot of time rolling them out right after the WOD, and once I got home. My burpees went 18-16-17, and rowing cals were 17-16-16. Nice and consistentish.

Basically, this post is about how you will have a shitty workout, once in a while. Hell, Life Coach Erika said that “1 out of 3 workouts is going to suck,” and I think I have a higher success rate than that. Life happens, and sometimes you just can’t get out of your head enough, and you’re going to fail at things that you know with all of your heart that you can do. And you know what? That’s okay, and better than that, it’s normal. Monday, Tuesday, and Friday were awesome, and Wednesday was a shitshow. That’s 1 of 4, this week. I can handle that. And remember, if you’re a Crossfitter, when something like this happens, don’t be afraid to talk to your coaches. They have been through whatever kind of issue you’re having hundreds of times, and will always know exactly what to do to pick you up off of your face and get you wanting to go hard again. I am so thankful for Erika and all of the completely invaluable advice she always has, seemingly previously-prepared, at a moment’s notice.

Now, to go buy some wraps so my wrists will stop limiting my lifts, and hopefully my new Inov8s will show up at my doorstep tomorrow! Good feelings, all around.

Wednesday 9/12 WOD at PCF

I skipped crossfit yesterday. I woke up with a completely stuffed up head and nose, and all the post-nasal-drip in the world. It was so gross. I stayed home and got some good food in me and kocked out homework, so it was a day well spent. My legs and abs are so freaking sore from my squats and GHDs on Monday…I have no idea why. I didn’t do anything supremely different. But crapola. I couldn’t even do the v-ups during today’s warmup because my abs felt like they were ripping out of my stomach when I tried.

Strength:

  • Strict Press 3-3-3-3-3: 55-55-55-55-55. Yessss. Back up to full working set at 55lbs. Next week I’m going to try 2.5lbs heavier. Surprisingly they didn’t feel that bad. I definitely benefitted from last time, backing off and focusing on stabilizing my whole body and contracting every muscle. I felt so strong and stable, and felt like I could have done another set of 3, but I ran out of time. I can’t wait to try a little heavier next week!!

WOD for Time: 7:21

5 Rounds for time of:

Those burpee box jumps were really difficult, coordination-wise. They were fun though, and I almost bit it on one rep, but was able to catch myself, thankfully. Since there were only 7 ring dips, I dropped down to one and a half bands, and didn’t choke them up as much as I normally do. They were rough. The last two rounds I was going 4-2-1. My triceps were screaming at me. I liked this. I’m determined to get ring dips unassisted, so anything with this sort of volume of them is welcome in my books! I can feel the progress.

I also wanted to take a minute to talk about how I felt today, pre-WOD. My sleeping has been off lately, so I’ve been really sluggish in the mornings, snoozing well past my “if you want to have time to do anything other than take your dog out, GET UP NOW” alarms, and struggling to keep focus during my classes. Sleep has always been so hard for me. Last night I had a dream I was a butler for the Queen of England, and I stuck a banana in the ground. The night before I had a dream I went to an old friend’s hotel/mansion and gave him a pair of shoes. The night before, I was saving kittens from robbers. Anyway, so I felt awful and tired and had no source of caffeine all day. It took literally everything in me to make myself go workout. And I am SO GLAD THAT I DID. Immediately following, (which is pretty much right now) I have all of this energy out of nowhere, my mood is better, I feel all-around great, and my performance on the press made me super happy. Seriously, they had it right when they started the #justshowup trend at the box. As long as you get in there, you’ll be extremely glad you did. Yay, endorphins!

Typical Crossfit Questions

I talk about Crossfit a lot. Whenever it comes up in conversation with someone who has never tried it, I can almost guarantee that a certain slew of questions will come rapid-fire, and I’ve done my best to prepare educated responses, in order to quickly and efficiently get the message across of what Crossfit is all about, before the person loses interest or just flat-out decides that I’m full of beans. These are the questions, with my explanation that I try to give. I hope this will help at least someone feel more comfortable about taking the step to give Crossfit a try!

  1. Isn’t Crossfit hard? Yes! Crossfit is hard! Do you know what else is hard? Remembering to drink enough water every day. Having to work and having a job. Remembering to do your laundry before you run out of underwear. Putting yourself into new social situations to meet people. We do these things because they will advance us to a position more favorable in our own eyes. Be the motivation hydration, money, clean undies, a boyfriend/girlfriend or other, there is a drive that makes us follow through with everything in our lives. For me, the drive is there for working out. I feel better, sleep better, eat better, look better, study better, take care of myself better, and move better when I’m going to Crossfit regularly. Why would I not want to do it?! Because it’s hard? Hard is relative. And let’s be serious, it is one hour of intense working out, that’s it, and all of a sudden I feel like a goddess.
  2. Can I do the workouts at home/my gym/without going to Crossfit? Eeeehhhhh. It’s not as easy as a black and white answer. You cando them on your own, but that doesn’t mean that you should. There are lots of reasons for this: A. You don’t have someone monitoring your form and making sure that you’re not on the road to injuring yourself. B. You might miss the point of the workout without getting the proper instruction (ie. go fast and light, slow and heavy, some mix of the two, etc.). C. You push yourself WAY harder when you are in the group workout. You may think that you can push yourself hard enough, but I swear to you, you have way more in you than you think. It’s amazing. D. Access to proper CF equipment/space is not always available at all gyms. E. Crossfit is really about community. You miss that entire aspect if you’re doing it at home. You meet people on the same journey as you and they hold you accountable for your workouts, and you start to feel guilty if you skip out on one because it’s “too hard,” and they will probably give you shit about it (nicely, of course!). F. See number 5 where I talk about how amazing the coaches are. I could go on and on and ON about why it’s better to train at a box. But those are my main reasons.
  3. Do I have to join a Crossfit box with a membership? No, but most Crossfit programs say that in order to really get the benefits you should be attending no less than 3 times a week. Almost all boxes will let you drop-in (provided you have completed a foundations class…and some extra cash), and offer different monthly packages depending on how many times your schedule will allow you to attend, and those are always cheaper than paying for 3 drop-ins a week for 4 weeks.
  4. Don’t you feel weird working out around so many people who could be watching you? At first it was very intimidating. And then I realized that everyone is so focused on their own workouts that no one pays attention to anyone else, except maybe to chat with their friends. I don’t feel like a piece of meat when I walk into a box (which is 120% how I feel going into normal gyms, especially when working on olympic lifts), I feel like a female about to rock the shit out of whatever WOD is programmed for the day.
  5. Isn’t it expensive? Personal training is expensive, right? That’s essentially what you’re getting at Crossfit. The trainers/coaches get to know you, everyone introduces themselves if they don’t recognize you, they remember your past injuries, work around current soreness/tightness/issues, and are a bottomless information source. They see when you’re struggling and come and coach you through when you need it. They’re the most attentive trainers on Earth. I’ve worked individually with trainers who I would classify as extremely inattentive, especially compared to those I’ve had at every Crossfit location I’ve been to. You truly get what you pay for.
  6. More-so a comment than a question: I could never do that!/I’m not strong enough for that! Really?! Because I think that is a big load of excusescrap! I couldn’t do a push-up, a pull-up, or run half a mile without walking when I started. Most people are in the same boat. Everyone can do it. It’s scaleable. That’s how they are able to have a Masters category at the Crossfit Games for people 60+ years old! You start slow, you start light, you start where you’re comfortable. Fitness isn’t a sprint; it’s a marathon, and so is Crossfit, and that’s what is so wonderful about it.
  7. How do I sign up!?! Go to CrossfitHQ’s website and search for affiliates in your area. Contact them and see what their options for newcomers are. Most of them will offer a free class or allow you to drop into a WOD, and they will coach you along and give you all the necessary information for completing it within your fitness level. Check out a few, if there is more than one option in your area. Then, sign up for their foundations or beginners course, start going, and show up to some WODs! Now get off your butt and take the first step!!!