Crossfit Total

Yesterday was Crossfit Total.  I cringed as soon as I saw the workout posted, I'm not in the best headspace and didn't feel confident with getting my 1RM on any of my lifts.  I decided to take the pressure off myself and go with what felt good.  I had no plan on what my 1RM could be.  Overall I was fairly happy with my result, an improvement of 28.5 kg since the last time I did it and only 3 kg less than my best. My squat is only 5 kg less than my previous PB as is my deadlift.  My back felt awesome which is the best part of the whole thing.  The only issue I have is that I never went to failure and I think a large part of that is that I wasn't sure what I was capable of.  We only get 3 attempts at our max lifts and I had to guess my final weight.  At least now I have something to go on.

Date	Squat	Press	Deadlift	Total
20/09/2013	52.5	30	82.5	165
20/12/2013	57.5	32.5	92.5	182.5
1/05/2014	55	32.5	100	187.5
18/12/2014	47.5	33.5	75	156
1/07/2015	55	34.5	95	184.5

Welcome Back!

Saturday's WOD was a farewell to 2013 and welcome 2014.  It was:

In Partners or teams of 3

-

The 365 days of 2013

-

For Time:

31 Front Squats 62.5kg / 40kg

28 Sit Ups

31 Push Ups

30 Pull Ups

31 Thrusters 62.5kg / 40kg

30 Knee 2 Elbow

31 Ring Dips

31 C2B Pull Ups

30 Clusters 62.5kg / 40kg

31 Toes 2 Bar

30 Hand Stand Push Up

31 Burpee Pull Ups

-

Cash Out with – 365 Double Unders - because 2014 HERE WE COME

 

As Missy T was at a sleepover I originally thought to do this as a partner with Moo but decided to team up with my normal partner, Jo, as a team of 3 and was pretty glad we did.  This was a really good workout and the 3 of us worked well as a team.  I was really pleased that I did unassisted pull ups for my burpee pull ups and attempted unassisted ring dips.  My hands were pretty ripped up from Friday's WOD so I chose to do knee to chest instead of knee to elbow and toes 2 bar.

 

The best part of the day was having the hose sprayed on us after we finished, having a much earned Canego and sitting in the icebath.

 

I noticed when the scores were put on the website that there were 3 mother/daughter teams doing this WOD.  How fantastic is that?  It's such an awesome feeling to be able to share these workouts with my kids and I'm sure the other mums feel much the same way.

 

Today's WOD was a strength day of thrusters and strict pull ups.  I was so happy that I managed to PB my thrusters with a 35 kg lift and got several strict pull ups.  We then finished with a Tabata squat head to head against Jo.  We finished with exactly the same number which was great as when I sped up she would do the same and vice versa.

Victoria and 13.1

Saturday's WOD was a doozy.  It was the hero WOD Victoria which is:

“Victoria”

-

5 Rounds For Time:

10 Thrusters 42.5kg/30kg

14 Box Jumps 24″/20″

12 SDHP 42.5kg/30kg

12 Burpees

27 KB Swings 24kg/16kg

-

Post Score to Comments:

Victoria was a teacher for 5 years.
The tragedy happened in room 10.
She was killed on 14-12-2012.
She was 27 years old.
She was a CrossFitter and a true Hero.

 

Victoria isn't an official hero WOD.  She was a teacher who was sadly killed in the Sandy Hook tragedy last year while trying to save the children she taught.  It always brings a tear to my eye.  Often we do hero WODs for soldiers, policemen/women or firies but this was a teacher, it brings home just how fragile life is.

 

We did this workout last year not long after the shooting.  The box she trained at came up with the above WOD and it is a really tough one but as hard as it gets throughout the workout I try to remind myself that what the teachers and children went through that day was so much worse.

 

The last time I did this WOD I completed it in 28:50.  I decided on Saturday to stick to the same weights and try to improve my time.  My only difference was using a 16" box compared to small stack of weights I jumped last year and full burpees instead of knees.  I finished the WOD in 24:07!  An improvement of almost 5 minutes!

Happy to have survived a tough WOD

Today we did a repeat of the Crossfit Open WOD 13.1.  I really think our head coach, Sean, is trying to kill us leading up to Christmas!  The WOD is:

 

CrossFit Games Open 13.1

Proceed through the sequence below completing as many reps as possible in 17 minutes of:

40 Burpees

30 Snatch (35kg/20kg)

30 Burpees

30 Snatch (60kg/35kg)

20 Burpees

30 Snatch (75kg/45kg)

10 Burpees

Max rep Snatch (95kg/55kg)

 

The burpees had to be done touching a target 6" above your fingertips at full extension.  My previous attempt at this was 135 reps doing 20 kg snatch and holding that weight.  I decided today to do 15 kg and progress through the weight from there.  I improved by 10 reps but I did lower weight so I'm not sure if I could class that as an improvement.  In saying that, it was the burpees that killed me.

 

I swear by Christmas I'll be yearning for a nice break from the gym but at the same time I do love it!
 :-)



Deadlifts and RXD!

Yesterday was a strength day working on our deadlifts.  My 1 rep max for deadlifts is 82.5 kg so my plan was to be somewhere around that range and I teamed up with some girls who were aiming for that weight as well.  I completed the all the sets with a finishing weight of 80 kg which I was stoked with.

Our finisher workout was:

For Time:

-

21 KB Swings 24kg/16kg

42 Lunges (with KB in front Rack)

15 KB swings 24kg/16khg

30 Lunges (with KB in front Rack)

9 KB Swings 24kg/16kg

18 Lunges (with KB in front Rack)

-

*must use same weight for KB Swings and Lunges

 

I again felt the need to push myself last night.  I have found that the 12 kg kettlebell was starting to get a little easy so decided to try the 16 kg.  OMG!!!  Who would have thought that 4 kg could make so much difference, particularly in a short sub 10 minute WOD.

 

It was really, really hard and I had a few people talking me through it.  I looked around at one point and noticed everyone else had finished and I hadn't even completed the 2nd round.  I had 2 coaches, Benni and Jardan, counting me down and keeping me going with tips like snap from the hips during the swings ... unfortunately I had lost all ability to snap and just cried that I couldn't do it and the weight was too heavy.  But I got it done.  It was ugly and I had to drop the weight regularly but I RX'd the workout and even though my legs were shaking and I wanted to curl up in a little ball I also felt awesome that I gave it a crack.

 

I got home and, as usual, Hubby asked how I went.  I started prattling on about how my 1RM is 82.5 kg for deadlift and I did 3 reps 80 kg so therefore that should theoretically increase my 1RM to about 85 kg which, to me, is like a PR.  And I also told him about RX'ding the workout.  He just looked at me and blinked and then asked me to say it all again but in English.  I forget that sometimes it's like another language.  LOL!

Winning!

Today's workout was Annie.

Annie

For Time:

50, 40, 30, 20, 10 Reps of

Double Unders

Sit Ups

then…

Weighted Pull Ups

5 – 5 – 3 – 3 – 3 – 2 – 2 – 2 – 2

or

Kipping Pull Up Practice

 

Have I mentioned recently how much I dislike double unders?  It was slow going this morning and I finished well after everyone else with a time of 12 minutes plus my back didn't really like the sit ups on the ab mat.  On the plus side, I'm stringing a few double unders together which is way better than a couple of months ago when I had to put a skip in between each attempt.  Like all benchmark workouts, I will be interested to see how much I improve the next time I do it.

 

I then moved to pull up practice.  I went into today's workout thinking about doing the kipping practice because I just can't get the kip movement but I changed my mind and decided to have a go at weighted pull ups.  Weighted pull ups have been on my 'to do' list for ages but, like everything, I don't have an awful lot of time to work on it and I wasn't overly confident as we haven't done a lot of strict pull ups and I often use a band in a WOD.  I did my sets of 5 without weight and then added a 1.25 kg for a couple of sets and then 2.5 and 3.75 kg.  I finished my workout with a couple of pull ups at 5 kg!!!  I find it bizarre that I struggle with my strength for my shoulder presses (and my back doesn't like them) but I can pull my own body weight and then some over a bar.  Weird.

3,2,1 ....

There is always that moment of anticipation prior to a workout.  I find I always have butterflies as the nerves kick in.  It is important for me to harness those nerves and ensure that I don't go out too hard too early.

This morning was a running, toes to bar (in my case knee to chest) and push up WOD.  I was the last person to return from the first run.  I have learnt not to try to keep up with the pack in the run legs.  I'm not fast and I will only wear myself out by pushing it too much.  However, I make up time in the rest of the workout.  I try for minimal rests and faster transitions.  I need to improve in these areas as well but I think this is where I caught up.  I went from last to finishing second which I was so happy with.

How to pace the workout is an important thing to learn.  It is common that people flog themselves early and then are unable to complete the workout.  For me, slow and steady wins the race and I like to have a little bit in the tank to pick up the pace toward the end and, besides,  I know as I get fitter and stronger my times will improve.  Although, I often don't really care about times ... I'm usually just pumped to have completed the workout :)

Great Things For This Week

1. My strength is improving each time I set foot in the gym.  I'm amazed how much I have improved in the last couple of months.
2. Jumping onto my plates for box jumps the other day felt easy.  Time to increase the height.
3. My endurance in my metcons is improving.  I still feel like I'm going to die but I'm feeling like that a little bit later than I used to.
4. I have a family that thinks it is okay for their wife/mother to sit there and file her hands.  LOL!

Oh! Oh! Oh! It's Magic!

There are a few girls at the box that I size myself up against.  They are my rabbits that I chase, they are just ahead of me but not so far that they are impossible to catch.  I often check the times and weights of everyone from the previous days workout, just to gauge how I'm going.  I also use their numbers to figure out my scaling if they train before me or I ask them if we are at the same session.

Last night we did another hero WOD.  It was:

"Jerry"
For time:
Run 1 mile
Row 2K
Run 1 mile

Have I mentioned recently that I hate running and rowing?  LOL!  I was dreading this one as my legs were still fried from the previous day and I noticed on the board when I got to the gym that quite a few people in the morning's session did half.  Phew!  I could scale it!

We were split into groups and then the big question was asked.  Who was going to do it as prescribed?  Most of us were hesistant and then Benito gave us a gentle push and a few decided to RX'd.  My 'rabbits' were among them as was another girl who I knew I was slightly fitter than ... if these girls were game then surely I could survive the workout as well.  It wasn't half as bad as what I thought it was going to be.  I set my own pace and didn't try to keep up with anyone else and I had the added bonus of seeing one of my training partners RX'd her very first workout ... I was so proud of her!  We then both went on to getting PBs on our shoulder presses.  Sometimes we need that push to move out of our comfort zones, but the picture is right ... that's where the magic happens!

Love It When A Plan Comes Together

Over the school holidays I started going to the gym daily (apart from Sunday, my rest day).  I loved being able to do this and have been getting great results which I think is due to being surrounded by like-minded people and under the watchful eyes of the coaches.  I dreaded the kids going back to school as I knew I would have to back to juggling our different committments which, as a parent, results in me having to reduce my gym time and go back to training at home.

I have worked it so I can go to the gym Monday - Wednesday and then afternoons Thursday and Friday when they have dancing.  Missy T has to come with me on Saturday as Moo has her cricket game.  I miss a short part of her game but that's okay, it's quality daddy-daugher time.  The fly in the ointment was Tuesday.  The girls have school orchestra early and Mal has cricket training so it looked as though I was going to have to skip that day.  I know that I can train at home but sometimes I don't have the equipment required or the workout states 'a little something something' so I don't have a clue what they are training for that day.  I don't mind winging it but I love getting to the gym at the moment. 

It seems like the CrossFit Gods are smiling on me as I got a note from the girls strings teacher to say that their lessons have been moved to Thursday ... the day I go to the gym in the arvo!  How lucky is that?

Fight Gone Bad

You know you are in for a tough one when the name of the workout is Fight Gone Bad.  The workout is as follows:

3 Round – AMRAP

(one minute of each of the following)

Wall Ball 10kg

SDHP 35kg

Box Jumps 20″

Push Press 35kg

Calorie Row

Rest

Today my scaling was 4 kg wall balls, 15 kg sumo deadlift high pulls and push press and I stacked 25, 15 and 5 kg plates (which is the most of I have stacked) for box jumps.  It was a tough workout and I managed to push out 87 reps first round and then 71 and 64 in the subsequent rounds.  My first round of box jumps were really good but as I fatigued in the other 2 rounds I started to skip my jumps ... something I need to work on and maybe it means sticking to this height for awhile until I'm totally comfortable with it.

Last night's workout was clean and jerks with the rep range heading toward our 1RM.  I left my workout a little disappointed with my 1RM (silly me was comparing with the other girls in the class) until I got home and logged my workout and realised I improved my clean and jerk by 2.5 kg and I recorded my failed clean and jerk attempt as just a clean because I performed that part of the move well (and failed on the jerk part) and I actually improved my squat clean by 5 kg.  I think I need to give myself a break sometimes!

I think this type of training really suits me as my performance is improving at a steady state.  I'm not breaking any records and I will never be a standout at the gym but lately it seems like I am improving in some way each week and that's all anyone can ask :-)

Little Things

I have been filled with self doubt the last week.  CrossFit is hard, really hard and there are so many things I need to improve on.  Somedays I think it would be easier to go back to what I was doing before ... I was okay at that ... I rocked at Body Attack etc.  It seems my coordination is limited to grapevines and other aerobic moves, not olympic lifting and double unders.  Some days I'm painfully aware of my limitations.

As I have said before, I have a few issues with box jumps.  They terrify me.  When I look at the box my mind immediately sees me missing it, tripping over the front and breaking an arm/teeth/nose/face.  To try and overcome this fear I have been using plates.  When I did some work with Jardan we tried a 25 kg plate and 15 kg stacked on top of each other and I just couldn't get it.  My feet wouldn't jump at the same time so I was skipping onto the plates.  I'm determined to get this as I don't want to do step ups anymore in a WOD.  To get myself used to jumping with 2 feet I have only been using the 25 kg plate and even then when I started I really had to focus on jumping not skipping.  Fast forward a few weeks and I jumped onto the 25 and 15 kg stack last night ... with 2 feet ... at the same time!!!  It seems so trivial when I see other people there jumping onto 20 or 24" boxes but I was so excited.  So much so I had to PM Jardan to let her know.  I'm so lame!

It seems like our head coach has my number though.  We had a choice last night of a run or a row.  I hate running but I dislike rowing even more so put my hand up to run.  He turned to me and asked why I wanted to run and then put me on the rower.  Nothing like being forced out of my comfort zone!

There are times though when he suggests I use an easier option when I want to go harder and last night he suggested I use a green band instead of purple (purple is a harder option) for pull ups.  I stuck to my guns and used the purple band ... it was kind of nice to prove that I could do it.  And I did full burpees instead of knee burpees.

It's these little things that keep me going.  The little improvements that keep me wanting more.  It always seems like when I'm just about to give up something happens that makes me realise I don't suck as bad as what I think I do.

A Happy Place

On Saturday morning I posted this on the L&S FB page.  There is a lot of chatter on there regarding body fat %, scale weights, calories in vs calories out.  It does my head in.  As I haven't done the program for a few rounds people don't know my background and I wanted to show them where I have come from and where I am now.

Firstly, I want to say that I'm proud of my achievements. I loved the process of competing but once I got off the stage I started picking myself apart.  I had too much fat on my legs and my upper body leaned out too much.  There are times when I haven't been able to even look at my comp photos.  Despite being the leanest I have ever been I still wasn't happy ... it just wasn't enough.

As you can see I finished with a recent photo.  I'm in a much better place.  I don't have ripped abs or a quad sweep but my body is perfect ... it allows me to lift weights, run and jump.  I want to show people that my worth isn't dependant on what a number says on a set of scales.  The fact that I don't have a 6 pack doesn't mean I'm a bad or lazy person, it doesn't mean that I'm less disciplined than the me who competed.  I want to make these people understand that.  I was saying to my friend yesterday though that maybe they need to go through the process to get through to where I am now.

Keep On Keeping On

I felt sluggish in yesterday's workout.  Wednesday's monster WOD had left me fatigued and I have to admit to struggling a little last night.  It was a lighter workout last night, working on our power cleans and squat cleans.  I started light and then progessed to 25 kg.  I attempted 27.5 kg but just didn't have it in me last night.  The frustrating part for me is when I failed I lost self-confidence and then couldn't even do the 25 kg again ... my mind had given up on me ... so I went back to 22.5 kg again.  Something I need to work on (and I'm not sure how I do this) is how I come back from failing something ... maybe going back to a lighter weight is the best way and then try again next time.  I moved onto squat cleans and struggled with the front squat part as my legs were tired from all the squats from the previous evening but I pushed through and reached 30 kg.  I know on a good day I could do better but I'll take what I can get.

I forgot to mention that I won a couple of PT sessions with one of the coaches at CF.  It is great timing as the kids are going to their grandparents next week.  I have planned a technique session to work on things like push jerks, presses etc.  I find that as I fatigue with these moves (as I found last night with the cleans) that I get under the weight enough to generate power.  I think by tweaking my technique a little I might be able to get more weight out.  The other session will be a metcon workout.  Again, I need to work on my endurance in these types of workouts and I think she will really put me through my paces.  I've also asked Hubby for some PT sessions for Chrissy.  I would love to make some serious headway with CF in the coming year.

Digging Deep

It's funny how a little sub-15 minute workout can nearly break you.  Last night's workout was:

4 Rounds for Time:

400m Run

4 DB Dead-Lifts 20kg/15kg

4 DB Squat Cleans 20kg/15kg

4 DB Thrusters 20kg/15kg

4 DB Push Ups

 

It doesn't look that hard, does it?  Looks can be deceiving though!  The weights are RX'd (as usual) and my weapons of choice were 6 kg dumbbells.  The runs were the tough part as I would get back to the gym sucking in the air and not really wanted to do any leg work.  By the third round I wanted to give up but I told myself that I was over halfway and I have done (and survived) tougher workouts before.

 

I love squat cleans and thrusters.  Because they use both upper and lower body it always feels like you get more bang for your buck.  But, boy, they get your heartrate up and that last round of exercises were pretty tough going.

 

When we do workouts like these we are given a cut off time.  With this one we had a 'hard' 15 minute cut off, by that it means that if someone gets to the 15 minutes and hasn't completed the workout they stop then and there.  I like having a cut off because it keeps me moving.  I've done workouts like these for the 12wbt at home and I would stop and take a breather and a drink ... I would pretty much take my time ... so being forced to get a workout done within a certain time limit is a good way to push me.  I was pleased with my time of 13:26, it wasn't the fastest nor was it the slowest - gotta be happy with that :-)

 

Today I train at home and I think I will do the WOD from the box as it is a strength day including squats, shoulder press and pull ups.  I need to work on my squat technique as I tend to not go deep enough as the weight increases so I'll keep the weights a little lighter to ensure I do a full squat.  I looooove strength days :-)

Partner WODs

Saturday's WOD

As a pair

6 Rounds for Time:

600m Dumbbell Carry 15kg/8kg

20 Toes 2 Bar

20 Over-Head Walking Lunge steps 20kg/15kg

20 KB SDHP 32kg/24kg

* First Partner Completes the run, as soon as the First partner has completed the run, the second partner can Start the Run, while the second partner is completing the run , the first partner can complete the required repetitions. Once the First partner completes the run and the reps, the first round is completed. The First partner can then not start the next run until the second partner returns. Once second partner has returned the first partner can start a new round, whilst second partner completes the second round. Each partner will have to complete 3 rounds each.

 

It sounds really complicated but it wasn't really.  Pretty much one partner was out running while the other was in doing the rest of the workout.

 

I love the Saturday WODs, they are heaps of fun.  I used to get quite nervous prior to a partner workout as I always worried that I would let the team down but we are always paired with someone of similar fitness and skill level.  The last few weeks I have teamed myself with the same person, we seem to compliment each other quite well as I'm slightly stronger and she's better at running, double unders etc.  The workout above was a toughie.  Our warm up consisted of doing the run and then practicing each of the moves.  It was unfortunate that we were in another section and were therefore  after others to pick our dumbbells for the run and all that was left were either light or heavy weights.  We chose 3 kg weights which were a bit too light.  We also decided on 12 kg for our sumo deadlift high pull which again were not heavy enough.  It was still quite a challenge but we noticed that while we ran the course, most people were walking.  Our time was 26:21; the first couple to complete the workout.  As I said in my other post, scaling can be tricky but we will know for next time.

 

Now that Moo will be starting back at cricket on a Saturday morning I was thinking that my Saturday sesh days were numbered.  I was feeling a little down about it as I get so much out of the workouts both physically and mentally.  Last year, Mal took Moo to cricket as she had to be there at 7:30 and I would stay home with Missy T.  I have asked our head coach if it was okay if I took Missy T along with me to CF and was pleased when he said yes.  She will have her books and iPod so she shouldn't get in the way.  She is actually looking forward to it, as she said to me the other day she can't wait to see me broken.

Another Prize!

I won a $50 gift voucher from Adidas for the photo of the pears (the top 20 photos won)!!!!! WOOT!!!!!

Phew!

Its been busy, busy, busy in our house. I woke up feeling fantastic yesterday and took myself off to Body Attack. Despite the fact that they cram way too many people in the aerobics room I had the best time and really immersed myself in the music. I had a ball.

The rest of the weekend has been playing catch up since I was out of action last week. Hubs did a great job of looking after me and the kids while I was sick but there are piles of washing and folding to be done as well as the general tidy up.

We are having a cocktail party next week for hubs and a friends birthdays and hubby is busy making the alcohol for the party. We are having the party at our friend's house which is conveniently down the road so we don't have worry about taxi's etc. It should be a good night, a great chance for us to let our hair down without the kids.

I'm hoping to get to the gym this afternoon as Moo has a dance lesson. The studio is just around the corner from my gym so I may as well fit in a workout while I wait.

Success At Last!

Finally I've had some success, over the last week I have lost 0.3 kg so the hard work has paid off. My husband bought me a new dress to go out for dinner last night and I felt pretty damn hot in it. It accentuated all the right places and hid the rest.

I have to say that I don't really have a goal weight. In my first body blitz, I had a definite goal in mind which was good for me at the time but for me now its more about losing fat and building muscle. I guess if that relates in the scales then that's great.