Yes We Can!

Pukie

Met Pukie today!! Woo hoo! First time ever.

"Fight Gone Bad"

WOD: 198

I'm happy that I really pushed myself today in the workout. I definitely wish I could've added a couple more reps to get the 200, but for next time!! =)

Haven't been able to workout as much this week since work has picked up, but I'm looking forward to a solid weekend at CFV.

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Zone Challenge: 19.5

Fran, Box Jump, & Angie

The question isn't "Where am I sore?", it's "Where am I not sore?" And the answer is: my feet?


"Fran"

WOD: 9:40 (Rx'd)

First time getting this workout in as Rx'd. Happy about the time since the weight for the thrusters is pretty heavy for me. For next time, should do more pullups in each set (only stop twice for first two rounds and try going last round all the way through).

Max Height Box Jump: 29.5" (HUGE mental game) My strategy was to sort of fake out a first attempt at a jump, and then go right into a real try. This pic is of Brittney doing a jump. She did awesome!

"Angie"

WOD: 25:04 (1:45 PR)

Really happy with the PR. Did pullups in sets of 5, though many of the sets were actually one at a time very quickly =) Also started out with pushups at sets of 5, but eventually went down to sets of 3. I think I could have definitely shaved off some time with the situps and squats (still feeling the effects of the past couple of days of Fran and tabata situps/pushups). By my 25th squat, I actually had to stop! Usually can get to at least 50 without stopping. I want at least a 2-3 minute PR next time!

Extra Practice: I haven't been adding sprints after workouts like I've wanted to, and that needs to change. I'll start adding those to my calendar again, and going to start taking at least 10 minutes everyday to stretch. My pre-class warmup is still the same: 3 rounds of dips, handstand pushups, and KTB swings. I also want to make it a priority to work on my flat feet with towel curls, calf stretches, and whatever else anyone recommends.

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Zone Challenge: 16.5

With the party leading up to the Steeler game and other events during the week, wasn't completely on the Zone.

What's amazing is how much I'm starting to feel the effects of off days. Before, I could eat lots of junk and not notice anything, but since I've been strict on the Zone the cheat days make me feel horrible!!

Jason & Push Jerks

Jason

For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

WOD: 23:04 (2x, rows, light band dips)

I was able to finish the squats pretty quickly, but the ring rows were so much harder than I thought they were going to be! Wish I could've done pullups, but was told I should probably heal my hands a little more. A few more days and they should be good to go!


Push Jerks: 1-1-1-1-1-1-1

Max: 93#

Probably could have done more than that, but I mentally psyched myself out with the added weight and the arms got sore toward the end.


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Zone Challenge: 14.5

Updates

Haven't been able to post for a while with the computer down (I've been having to go to the library, which was closed on Sunday and Monday for MLK Day). Some general updates: my hands are starting to heal!!! Yay!!! I'm starting a second job which I'll have to incorporate into my workout schedule. I've also been tweaking warm ups a little bit so that I can better focus on my weaknesses. As for past WODs...

"Quarter Gone Bad"

WOD: 78 (63#, Strict Pullups) I was able to do 5 thrusters at the last round, and I maintained 7 burpees throughout. And even though I tried so hard, I could never get 8! Hopefully next time I can incorporate more burpee technique =)

"4 Rounds for Time of 400m Sprints" w/exactly 2 min. rest in between each run

Fastest sprint was first lap at 1:45 (1 second PR) and total time was 14:02. I was pretty happy since I haven't done any running since November. The difference between my first and second rounds was awful. My hamstring started to tighten up and so I slowed down, but I was able to make it through the next rounds.

"Back Squat: 5-5-5-5-5"

WOD: 78-83-88-93-98

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Zone Challenge: 13.5

Didn't do that well this week in terms of the Zone, but getting right back today. It's getting a little harder to stay completely strict =)

Overhead Squats

OHS: 1-1-1-1-1

WOD: 63-73-78-83-88(F)

I've been slacking on my pre-class warmups, only doing 1 or 2 rounds instead of 3. I need to fix that. I've got a run coming up tomorrow though which will be good for me since I can't workout today because of work.

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Zone Challenge: 11.5

Battle to the End

Workout of the Day:

10 Rounds for Time of:
12 Pullups
12 Burpees

WOD: 27:57?

Strategy was basically to break everything up but keep chipping away as much as possible. Even by my 3rd round I was doing pullups one at a time, but just doing them consistently with only a second in between each one. Had to stop in the middle to tape up my hands (I ripped by round 2), and having Su and Darcy there really helped motivate me.

After this workout, the next few days are going to have to be slow and steady with the WODs. I'm sporting 6 very large rips on my hands, my glutes are still shot from the lunge workout plus burpees yesterday, and I'm really starting to drag during the day. But for the love of CFV, I'm still pushing through! =)

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Zone Challenge: 10.5

Steeler Country

HERE WE GO!!

I am completely exhausted. After our great WOD of lunges today, we had a crazy and absolutely amazing experience at Zodo's watching the Steelers DOMINATE the Chargers!! Fast Willie Parker, Big Ben, and the #1 Defense in the NFL are now off again to lead their team to the AFC Championships. I'm so excited!!!

CFV Workout: 400m Lunges or 350 Lunges (the option I chose).

WOD: 14:49?

I went for the strategy of speeding through 10 lunges, resting for around 5 seconds, and then repeating. My legs were definitely burning but having the mats in the gym helped me out with increasing speed.

I also realized that I've been putting in way too many exercises in my pre-class warmups and that I really need to narrow my focus to a few things. So the exercises I will be focusing on are dips, KTB Swings, and HSPUs. I also want to keep practicing double unders since it seems that when I stop for a while it's really hard for me to get my rhythm back.


And of course I'll still be practicing running, my ultimate goat. How does Willie get so fast???!!

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Zone Challenge: 9.5

Today was one of the two days since the Zone challenge began that I've been off. I'm trying to save my off days for special occasions/weekends. Don't plan on missing again until the next Steeler game =)

Mental Shift

I've been thinking a lot about my approach to CrossFit lately, both physically and mentally, and I realized that I really need to change some things. What happened the other day is a perfect example:

After leaving the "Tabata Something Else" workout, I was very disappointed in myself. I felt like I aimed for too low of a number for each round, and that I could have added so many more reps to different exercises. And though it was my first workout back in a while, I was still beating myself up over the results. Later that night, I clicked on the all-powerful "Compare to" link on the CFV website, and saw that since the last time we did that workout I not only had switched from band pullups to regular kipping pullups but I also improved my score! And yet still, I felt disappointed.

This has been a common trend for a little while now. I've let that feeling of "I could have done better" completely be my focus after every workout, even though pretty much every workout is a PR for me now. I also forget about my background in sports/physical activity (or lack thereof) and how far I've come along from a no-workout, no-sport history. So the point being--I need to change my outlook.

One last little part to my rant: I heard that Darcy came back to the gym last night after being sick and away on vacation. I love Darcy!!! She is one of my favorite people in the gym, not just because she rocks, but because I so admire her attitude in her workouts. She comes to the gym every time and just gives it her all, without a huge concern over her time/score, and she kicks butt!! I have so much respect for her.

I'm not saying at all that we shouldn't look at our times or scores. In fact, on the complete contrary, I think that's one of the greatest things about CrossFit--to see your progress over time in clear measurable/quantifiable results. What I do want, though, is to mentally shift my energy from being disappointed to just going all out at every workout and recognizing my progress.

"Nasty Girls"

Annie, Eva, and Nicole completing the workout "Nasty Girls" was one of the first CrossFit videos I had ever watched. It's a longer video, but the end is the part that I think is really inspiring. Nicole Carroll, one of my favorite CrossFit celebs, sort of breaks down toward the end of the workout. I'm not sure if she was feeling disappointed with her performance in the workout or if she was just having a bad day, but what I think is so interesting is that one of the best girls in CrossFit and such an amazing athlete feel could that overwhelming frustration. But what happened at the end to me describes the essence of CrossFit: Nicole was frustrated, but she pushed through to the end, and rather than have others gloat, she had her fellow CrossFitters there the whole way through encouraging her and congratulating her on doing something that most people don't even have the will to attempt.

Check out the video!

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Zone Challenge: 7.5

Shoulder Press

Shoulder Press: 3-3-3-3-3

WOD: 53-58-58-58-63 (F-1)

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Zone Challenge: 6.5

Tabata Something Else

I took a yoga class this morning for the first time, and since I have done certain yoga workouts on my own at home before, I decided I wanted to try one of the most vigorous classes they had at the center. I probably should have done a little more practice before I went =) The movements we did in this class were like double the intensity of the ones I have worked on before, and I left that class feeling sooo sore!

I really want to work on my flexibility though and incorporate some of the movements I learned into my stretches everyday.

Think it's possible to do the splits as an adult if you were never able to do them as a child? Probably not for me, but it'll be fun to try =)



"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

WOD: 295 (16 rep PR plus switched from bands to kipping pullups)

My strategy was to start low and hold a certain number rather than max out first round. This worked pretty well overall except for situps (could have added so many more!) and maybe even pushups. I'm very happy with the PR, especially considering this is my first real metcon day back at CFV in a while, but know that I could have had a much higher score by starting with a higher number for situps. Will know for next time =)

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Zone Challenge: 5.5 (had lots of extra cashews tonight)

Deadlifts

WOD:

Deadlifts: 3-3-2-2-2-1-1-1-1

(83-103)(123-133-133)(138-143-143-138)

Went down at the end to practice on form. I feel like I definitely could have added a little more weight to get a PR, but I'll just wait for next time =) Feels great to be back!

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Zone Challenge: 5 Points

I'm setting a Zone Point Goal of 107 points out of 119 (you know me and setting goals!). This is going to be CRAZY hard considering I'll be in Beijing/Philippines for two weeks toward the end of the challenge. But it's on!

One More Day...

It's back to CrossFit tomorrow! I feel like it's been forever since my last workout, and I'm so excited to get back into it. I'm sure I'll have to work for a little while to get completely back to normal, but it will still be great to be with the crew again.

I was able to get out 19 kipping pullups today, which I was really happy with since I wasn't really sure how much strength I lost in the couple weeks I was sick. It's time to start focusing on other weaknesses now. I have three different warmups planned that I'll rotate through every week that incorporates many of my weak spots, plus tabata runs and maybe even extra strength training. I've set them for different days on my calendar so that I can stay accountable and approach my fitness with a gameplan.

On track with the Zone challenge!! Tomorrow I'm upping my blocks to 10 since I'm back at CFV as well. I'm not sure who's actually competing or how we're keeping track, but with today I'm at four points =)

Being Sick Sucks

I SO want to get back into training, but my health seems to be getting worse before better.

But...success on Day 1 of Zone Challenge! Since I'm pretty sedentary when I'm sick I go down to 8 blocks. When I begin working out again I'll set my blocks back to 10. Also, on all future days when I'm not working out I'll eat carbs/protein/fat in correct proportions rather than saving up half the carbs like I would for a post-workout.