12.4 Karen is PMS'ing

Ew.  Yeah.  This was a hard one.  I feel like I say that a lot but this one I'm still hurting from.  Here is what it entailed.

12 min amrap

150 Wall Balls - This is where you throw a 20lb medicine ball at a 10 foot target...oh and you have to do a full squat each time.

90 Double - Unders - The rope must pass under your feet twice

30 Muscle ups - yeah...didn't get any of these.

Dude really doesn't have a neck.

It was a really tough workout.  150 wall balls is a classic crossfit workout named Karen.  I always have trouble cracking 10 minutes...my PR on this is 9:50.  So assuming I did that, it would have only left me 2 min for double unders and hopefully some time to TRY a muscle up.

RECAP

I started with 34 straight wall balls.  BAD IDEA.  I was cooked after that.  I then broke them up into sets of between 5 and 10.  I was hurting bad.  My shoulders were on fire.  But I finished stage one in about 9:25ish.  WOO new Karen PR (well the workout named Karen PR...I've def done Karen (the person) faster).  ;-)

Double unders...no problem.  Broke them up into sets of 30.  First 30 went fine.  Second 30 went ok.  messed up during the third 30 and did 15-9-6.  But regardless was done them in just a lil over a minute.  Leaving me about 1 minute to attempt a muscle up.  I failed.  I was really upset I failed, but looking at the scores being submitted made me feel better.

Looks like finishing the DU's gets me into around the top 50%...that makes me very happy.  But obviously a lot of improvement to be made.  I gotta get y motor up to try and get Karen completed in under 8 min.

I CAN do a muscle up..kinda.  Still can't do one from a dead hang, but I'm getting there.  See video below!


I decided NOT to try this one again.  My quads are burning big time and my shoulders are shot.  Instead I did my normal programming.

I'm heading to Myrtle Beach this week so I might be a little distant on posts, but I will get one or 2 up next week.  I make no promies on the content...I will likely not be sober while typing.

WODS

12.4 : 240 (all the wall balls and double unders)

Sunday

10 min amrap as a team


one person carries 2 dumb-bells 200m while the other does push presses
I did 4 walks/runs with 45lb dumb-bells

then

10 min amrap

20 box jumps
while other person is jumping then am-mats are being completed

I did 7+19 rounds of box jumps.

ROM and a PERFECT Crossfit Video

ROM

I used to associate this with computers (CD-ROM).  Now it means range of motion.  It is important in many crossfit movements, especially anything that is squat based.  To be counted as a rep, the squat must go below parallel.  So your butt must go below your knee. See image below.

 This is a constant struggle for me.  As I've stated in prior posts, I have no flexibility.  But recently I've been a bit more pro-active about increasing my ROM, through stretches gathered from the mobility WOD blog and asking some other members for help.  One thing I'm noticing is that I need to spread my knees.  Whenever I remember it it helps me a lot, but I need to get more in the habit of doing it.

Gotta keep WORKING.

BEST CROSSFIT VIDEO

My favorite quote:
"We will take something that is inherently challenging and make it a game"




WODS

Friday
"Karen"
Ughhhhhhhh

150 - 20lb wall balls for time
10:05

This workout OWNS me

Saturday

as a team of 4:
10k row
10k lbs dead lift
200 ring push-ups

Time: 22: something
I did 2,500m row and 12- 225  lb deadlifts and 50 ring push-ups.

Monday

Got to gym early so did a double WOD

wod 1: (made up by yours truly)
3 rounds
5 ring dips
10 ring push-ups
15 toes through rings

time: 6:40

wod 2:
10 min amrap
5 wall climbs
10 box jumps
5 pull-ups

6+2

Cash out: 5 min row total calories : 94

What Division?

I hope everyone had a great Thanksgiving!   Time to burn off those calories and build some muscle!  Well, now I have a reason to not let myself go this holiday season!  I signed up for another competition!  More info  below!

Immediately after my first competition ended (and before the results were released), I started to wonder "was I in the right division?"  Even though based on the registration page I was clearly in the intermediate division, I thought I got blown away.  

After the results were released though, I realized that I was in fact in the correct division.  Had I entered the "novice" division I would have come in about 3rd place (maybe 4th) and would have blown them away on the row.  So, I was in the right place.  Now, Festivus was unique in that it was made for beginners so none of the workouts would have to be scaled.

Yesterday I signed up for my second crossfit competition and I was again asked to choose a division.  Rx or scaled.  I asked myself the following questions:

Do I want to be challenged?  

Of course I do, why else would I do crossfit.  I don't want to be in a lower division only to win or place.  I want to be challenged and compete against my peers.  Which is why when I look at Festivus, I know I made the right choice, I wanted to go against people at my same ability level and those at the novice division did not deserve to go against someone who has more ability (currently) and has been doing crossfit possibly longer.  It wouldn't be fair to either party.

Will I be able to complete the workouts as prescribed?

Ahh..this is the one that eventually helped me choose scaled.  See, I can only do a few of the ladies at a prescribed weight, and competitions usually have time limits and high weights.  So, rather than sign up and not be able to finish any workouts and embarrass myself, I decided to sign up in the scaled division.  I think at my current level this was the right choice.  

So on January 14th I will be competing in the "Second Annual PA's Fittest" competition.  You can see more info here.  http://www.thegaragegames.com/events/second-annual-pas-fittest/  .  This will be taking place at my home box (Crossfit 610) in Allentown so any of my PA readers please consider making the trip for this event.  

WOD (Wednesday 11/23)

7 ROUNDS
        5 WALLBALLS
        10 SITUPS WITH WALLBALL IN HAND
        15 AIR SQUATS
THEN...
7 MINUTES TO FIND YOUR 1 REP MAX CLEAN & JERK

Time: 8:42

Weight: 170 (a new pr)

WOD (Saturday 11/26)

HERO WOD

"Santora"

Three rounds for reps of:
155 pound Squat cleans, 1 minute
20' Shuttle sprints (20' forward + 20' backwards = 1 rep), 1 minute
245 pound Deadlifts, 1 minute (I did 185)
Burpees, 1 minute
155 pound Jerks, 1 minute  (I did 115)
Rest 1 minute

Score: 134

WOD (Yesterday)

Strength: find 3 rep max back squat  Weight: 225

WOD: 

5 rounds

7 shoulder to overhead (135lbs)

35 double unders

Time: 8:48

Fitness Routine...or...Sport?

In speaking with some people about crossfit they all think that it is simply a zumba, or Pilates type workout.  They assume that it is popular now but will someday fade away like they always do and someday we'll all laugh at the high socks much like we laugh at Richard Simmons now.  I'm not here to say that Crossfit will be hugely popular forever or not, I really don't have any clue about the long term strategy of the Crossfit label.  What I do know is that it has a lot going for it because of the competition aspect of the sport.  

Olympic Sports.  

That's right, I'm calling it a sport.  And by calling it a sport I am dispelling a lot of nay-sayers of CrossFit.  One of the frequent complaints is that form is sacrificed when doing a long WOD that has a lot of Olympic lifts involved.  This is true, late in a workout proper form may fall to the wayside, but doesn't that happen in all sports?   Does a marathon runner have perfect running form at the end of a race?  Does an offensive lineman always have perfect blocking form late int he 4th quarter?   Is Albert Pujols swing perfect when he is thrown an off speed pitch?  The answer to all of these is NO they are not.  Form is sacrificed during competition.  Competitors will do what it takes to succeed or to at least try and succeed. 

How is crossfit different?  IT'S NOT!   

You practice by going to the gym every day and working on moves without the clock running so you can improve on your form.  Just like Kobe Bryant practices free throws, Crossfitters practice the snatch and the clean.  

That doesn't mean that you you can't use Crossfit as a way to stay in shape, lots of people play basketball, racquetball  tennis, softball..... to stay active and in shape.  Sport is an amazing tool to keep your body strong, your endurance up, and even can keep you in a competitive mindset; whether with yourself or against others.  CrossFit is just another sport that can be used to keep the body healthy.   

It is also worth noting that long hours at a globo-gym can help you succeed more at crossfit too, you don't HAVE to stop one to do the other.  If you want to get stronger, then lifting weights can surely help you out, there is no argument.  

Being strong will not make you a good crossfitter...but being a good crossfitter will make you strong. 

WOD

Did one hour of an Olympic lifting class and the snatch is my second most frustrating movement (very closely behind the muscle-up).  Learned a lot of good stuff, but I have a lot of practicing to do!

Strength:  8 x 1 snatch, increasing weight each time.  Got up to 110 but failed at 115.

WOD

2 rounds for time

20 wall balls (20 #)

20 Ring knees to elbow (on the ground)

20 game standard box jumps (30")

20 HRPU

Time: 8:09

Cash out: 5 minutes to find max double-unders  Score: 64

Pace Yourself

One thing I learned very fast while doing crossfit workouts is that you have to pace yourself.  I can think of a lot of times where I went out and killed the first round of a 7 round workout..or of a long amrap..then just completely sucked after that.  A common way to say this is that I blew my load.  It is a lot like the scene from American Pie where Jim is with Nadia. He just blew his load and was useless after.  If you're unfamiliar with American Pie and know spanish, then the clip is below.

Some things that might help is to take small short breaks (this is something I have a lot of trouble with).  While doing a workout and you need to break put down the weight or let go of the bar and count to three.  At three MAKE yourself get going again.  Maybe in later rounds make it 5 seconds, but be sure to breathe steadily during that break.  Don't gasp, or swallow air...just breathe.  Very simple.  Yet in the middle of a workout when you think you can't go on breathing seems like one of the most difficult tasks.  Just keep moving.  Plenty of time to rest when it's all done.  

So just pace yourself, keep that in the back of your mind while doing the crossfit WOD (or other WODs that might take place in bed)

For those motorheads...this might make more sense to you.   Blew his nitrous too early.

WOD

20 Wall Balls
Bear Walk
20 Wall Balls
Burpee Broad Jump
20 Wall Balls
Army Crawl
20 Wall Balls
front rolls
20 Wall Balls
hand stand walk

I can say without question this was one of the more wacky and fun workouts.  Seeing the group do the rolls and hand stands was quite funny.

My Time:  11:00 Flat.   I took too many breaks.  Felt good though.

Diet

My day time meals were identical to yesterday.  But had the following for dinner:

I only ate half the steak cause of its size.

Warm up!

I completed the Fight Gone Bad workout yesterday and learned something very quickly...YOU HAVE TO WARM UP WHEN IT'S COLD OUT!   I should note here that common sense is not so common to me.  I will write a longer summary of FGB once I have the pictures but to say I was huffing and puffing after the first row is an understatement 

It's funny though, cause this is not the first time this has happened to me.  While competeing in my first 2 triathlons, I would always bust it to the first buoy in the swim portion and then be just cooked for the rest.  Then in my most recent triathlon, I biked the run course as a warm up about an hour before the start of the race.  Then during the swim, I never hit that wall that I had in the previous tri's.  

So my advice is the following:

• About an hour before the event, work up a sweat.  Get your heart going by going for a light jog, rowing, biking...something.  
• Don't make it too intense, something light is more than enough.  Just get your heart rate up.
• STRETCH.  Before you warm up and then after.  Loose muscles are less likely to get injured.  
• Make sure you are hydrated for the event.  

I assure you that before my next "competition" I'll be ready for whatever comes first!

WOD

09/17

"Fight Gone Bad"

3 rounds  - 1 minute break between rounds

1 minute - AMRAP of:

20# Wall Balls

Rowing for Calories

Sumo Dead Lift (75#)

Push Press (75#)

20" box jump

My Score: 263 Reps

09/18

Partner WOD

111 Wall Ball Sit-ups

222 HRPU

333 Double Unders

3000m row

While one partner is doing the movement, the other is running 200m.  

Time: 37:48

Its conquest deserves the best...

A facebook friend of mine wrote that this was the anniversary of the below speech.  If you don't get goosebumps listening to it, I'm not sure you have a heart.

What does this have to do with crossfit?  Well, listen to how he sets his goal...and the determination and leadership in his voice.   You have to remember that we were losing the space race when this speech was given, it is a pivotal speech in American history.

"We choose to go to the moon in this decade and do the other things, not because they are easy, but because they are hard, because that goal will serve to organize and measure the best of our energies and skills, because that challenge is one that we are willing to accept, one we are unwilling to postpone, and one which we intend to win,"

Take away "go to the moon" and put your own goal in there.   I can say without question that I have yet to run across a CrossFit workout that was easy.  I want to better myself..it's not easy...it is hard.  It was HARD to get my degree in meteorology, it is HARD to keep a successful career, and it is HARD to achieve my CrossFit goals.  But regardless of how hard they are, I've never quit.  I've had to be talked out of quitting (which is what a good support system is for) but never actually went through with it.

So make this speech to your own body, challenge yourself and whatever you do..DO NOT QUIT.  I don't care if it takes you 4 hours to complete a WOD..FINISH IT!

WOD

Strength: 65% x 5; 75% x 5; 85% x 5+.  Back squat and shoulder press

5 min AMRAP 10 - 20lb wall balls, 2 wall climbs
4 min Tabata - Hallow Rock
3 min - AMRAP 24" burpee to box jump
2 min - AMRAP  double unders
1 min - Squat depth hold

Strength: did 6 of the back squats and 9 of the shoulder press

WOD:   4+2; 11; 31; 100; success

DIET:

I did exactly what I said in the previous post.

A day in the life

What an amazingly hectic couple of days. To those who say they can't find time I call shananigans on you!  Let's go over my schedule each day this week.

5am:  Wake up
6am:  Begin CrossFit
7am: Done Workout, dress and head to the gym.
8am: After leaving the gym, I sit in traffic for a while before arriving at work.
8am-8pm work (except on Monday when I left at 5:30 so I could go to the gym again from 7-8)
8-9pm: drive home...but this week they are doing construction on I-78 and I sat in traffic for an extra half hour
9pm   : get home
9-11: make dinner, eat, relax with Karen, and pack my lunch for tomorrow.
11pm: go to sleep.

Repeat the next day.  Yeah, it's been that kind of week.  I'm not feeling dead or anything, just as you can see there has not been much time for a social life..but what do I need to do during the week anyways?  

So my advice for the day is MAKE TIME.  Yes you can do it too.  The only people that I think have an excuse are those with young children at home.  I don't know what that's like so I can't say you can make time..but anyone else..you have no excuse.   If you go before work I think you'll feel great the entire work day and be more productive.   5 hour energy has nothing on crossfit!

Eff this stuff!  

Tips for "making" time

• Go in the morning
• Instead of going straight home..go to the gym.  It will make you feel like you made time
• Don't lay down when you're home, if you relax it is harder to get going again
• Get a list of home WODs so that if you can't make it to the gym you can get a great workout in at home.

WOD


Strength: Find 2 rm hanging snatch
WOD    :  Karen  150 wall balls for time

Strength:  I got 105 lbs and just missed 110 pounds.  This move was a lot harder than I thought it would be.  Molly asked if I'll ever be happy with a weight I get up...and my answer is no.  But I'm starting to feel bad when people are like "good job" I never just say "thanks"  I say "yeah  but I want to do  better"  I gotta get a lil more positive 

WOD:  I was actually happy with my time here.  I set a goal in my head of 10 minutes.  I started with 25 straight then slowly went from 10 in a row to finishing with 5 in a row.  I did the workout prescribed (20 lb medicine ball) which made me really happy.  Final time:  9:50


Diet


I am killing my diet.  Having protein after workout.  Eggs for breakfast.  Fruit before noon then only veggies and protein after lunch.  I have had some cashews each day.  Doing well.  30 days until Vegas!

Tomorrow is a 2 a day.  I think I'm gonna do some sprints or some rowing tomorrow night.