Coming Soon...

I drink coffee before/during/after my workouts.. why you should too.


http://www.physorg.com/news157651963.html

Rough Wake Up Call

Monday, March 30;

It hurt to wake up this morning. I went for a short 4 mile run yesterday, since I hadn't worked out on Saturday. The run didn't hurt my back/shoulder muscles like it had done last time, which I was happy about. Last night I felt it and it was roaring this morning when I got up. I get really nervous when I get regressive pain like this. I'm just going to go easy on it for the next week or so, and see where I am.

WOD:
"Fran" - below the shoulders
21 - 15 - 9
Front Squats (63lb)
KB High Pulls (45lb)

Time: 4:30

WOD II:
3 Rounds for time:
400 meter run
20 Jumping Slamballs (15lb)
20 Air Squats

Time: 14:23

The Zone & Dating: Part II

This year's installation of why Zoning and dating don't mix...

Last year I shared a story about staying on the Zone and its impact on my dating life. I have another story. It's not nearly as funny, but I just wanted to point out some issues that the Zone creates.

I'm a 3 block meal, 1 block snacker. When I had more time, I used to mix up my 1 block snacks. I'd make fancy a souffle or other snazzy little snacks. I'm now down to bare bones preparation. I do a baggie of grapes (15), almonds (3) and a string cheese. Tadaa!! A one block snack. Sounds insignificant, right?? Wrong!

The almonds are really hazardous for me. Lots of issues with the almonds. I have a bar that is glued on to the back of my lower teeth. It's pretty much a guarantee that at least a few times a week I get an almond bit stuck back there. It drives me crazy! You may be asking yourself what this has to do with dating??

So the other night, I was on my way to meet up with a young gentleman. I had just finished up my 5pm snack (grapes, almonds, string cheese) and there it was. The almond bit had settled right back behind my bar. Typical. Also typical was the fact that I didn't have floss or anything. Usually when that happens I go for my most ladylike second option. I grab a business card. Obviously. There I am driving on my way to meet my date, almond bit stuck in my tooth and a business card in hand. After working really hard on that sucker, it happened. Instead of getting the almond out, I got the business card stuck IN! Now.. there I am.. almond bit in tooth, gummy business card bit along side it, and now I'm flipping irritated and uncomfortable.

I'm forced to stop at a drug store, and pick up dental floss and thread for the dental floss. I'm not amused, but I am thinking this is going to be a great story. I'll spare you the details of the date. Nice guy but he had ordered fries, which were waiting for me when I arrived. So much for the Zone!

WOD

3 rounds for time
15 pullups (blue band) (I only did 10 PU for one round)

30 KB Swings (35lb)

400 meter run

15 slamballs (15lb)

30 jumping lunges

400 meter run

Time: 29:42

A Hello from Afghanistan

This is Ray, an original Crossfit Old Town member. He's in Afghanistan and says he's doing well.

Getting Strict

Thursday, March 26;

Today we worked on strict presses. I decided to join in despite the rules of engagement. I figured, I do the same thing with my physical therapist. Maybe we use lighter weight, but it's the same thing. Right??

WOD
Strict Press x 3
15lb, 25lb, 35lb, 45lb, 55lb (65lb failed)

Got some good feedback about arm/hand positioning and upward trajectory of the bar. I'd like to link you to a Crossfit Total workout from a while back (2007). Check out the strict press weight. Can't wait to get heavier than that.

A Post Op First

Tuesday, March 24;

After Jerry's suggestion about strengthening my arm muscles for pullups, I figured why waste time (brilliant), why not just go ahead and do pullups. A lot of them. Jerry had suggested using a band and working negatives. I heard the band part of the suggestion and thought.. negatives?? I'll do those after the workout. Today, instead of doing the situps that I had planned to do instead of pullups, I just went for pullups.

I was shocked. Absolutely shocked. I did 60 pullups with the band today. I had no remnants of that nasty stretch in my shoulder I had about a month ago. With the blue band and a new grip, I tackled those suckers. It felt really good. Actually the pullup didn't bother my shoulder at all. I'd say the pushups were more difficult for me. I do have a slight burn at the top of my bicep muscles, so I'm going to make tomorrow a pure leg workout. No arms.

I'm happy to have pullups back in my repertoire even if they are with a band!

WOD:
10 rounds for time
6 pullups (blue band)
12 pushups (from knees)
18 squats

Time: 18:55

Feeling Good

Monday, March 20;



After a weekend of writing, the last thing I really want to do today is write a blog entry. I do however want to say that I feel freaking great. I had a fantastic workout this morning, and I didn't do it at the expense of my shoulder. I subbed out overhead barbell work with squat cleans. The weight was appropriate, but difficult enough to give me a good sweat and some shin bruises. What else does a girl need?? Taking a half day at work today, so I have a little bit of down time this afternoon. It's very much needed.

Also today, I got in a few burpees with full pushups (not from my knees) and yes they were all the way down. I'm just kind of stumped on how to work on my pullups. I can do jumping pullups for days, and I can hang on the bar for a good while. I am just afraid to pull my body weight up to the bar. There's a nasty pull along the back part of my shoulder. It's not exactly pleasant. Any suggestions??

WOD:
3 rounds for time
10 Hang Power Squat Cleans (65lb)
10 burpees (from knees mostly)
20 Jumping pullups

Time: 9:20

WOD II:
3 rounds for time
30 KB Swings (45lb)
20 Box jumps
10 Burpees

Time: I forget.. but this took forever.

Pick Your Poison

Friday, March 20;

Friday's have become pick your poison day. The choices were either go heavy overhead or a quick burner. I decided that since I'd have to sub out overhead squats for back squats or front squats that I'd just do the burner, plus I needed something to wake me up today.

WOD:
50, 35, 30 for time

Weighted lunges (20lb each hand)
R arm Push press (20lb)
KB High pull (35lb)
Jumping Slamball (15lb)

Total: 20:05

I wanted to finish in under 20, but I worked up some sweat. That's good enough for me. Went to physical therapy after working out. She and I worked on throwing weighted balls and strict press with my left arm. Why can't I work on this stuff at the gym on my own, but I can work on it with my physical therapist? Confused... Please explain.

Rest Day

Thursday, March 19;

Took a much needed rest day. That means I got to sleep in until 7:30am!

Not Going Down w/o a Fight

Wednesday, March 11;

Shoulder hurting again today even though I did a super light deadlift weight (105lbs). I figured I'd share an interesting dream I had the other night.

I dreamed that I had signed up for this boxing match. I didn't realize that it was going to be a boxing match with a world class fighter, with an audience and everything. Oh, did I mention that I would also be fighting a world class MALE fighter. Yeah, so I was a little nervous, but I refused to bow out of the match. My whole dream was all about me freaking out because I was about to get my a-- kicked by some professional fighter eventhough I've never hit another person in my whole life. Except my brother... I did hit my brother, but it didn't count because he is 9 years older than I am. My favorite part of the dream was that I actually began to convince myself that I could actually do well.. maybe even win. I tell you. I'm crazy even in my dreams!

WOD

5 Rounds
5 Deadlifts (105lb)

400 meter run

13:?? (actually, I dont' remember what my time was at all...)

WOD II

50 Sledge hammers (this got out some aggression)

40 KB swings

30 Jumping slamballs (when did this move start ALWAYS having a jump in it?? Chriss....!!)

20 box jumps (need to fully extend hips.. does it count to extend on the way down?)

Farmers walk to tracks (zero drops, but I had the 15lb dumbbell)

Rules of Engagement

Tuesday, March 17;

This was one of those mornings where I felt like the universe was trying to shake some sense into me. If the universe's encouragement wasn't good enough, some very terse words from my doctor certainly did it.

This morning's workout was hot and heavy. A few reps of very heavy cleans and ring dips. Prescribed weight was 100lb. I'm not dumb enough to try that, but I am dumb enough to try 85lb. I did 6 of them and then felt a nasty little pop in my shoulder. It didn't "hurt", but it wasn't normal. I did what any smart person would. I stopped. Then I did what only dumb, hard-headed people do. I lowered the weight and went for it again. Brilliant. The 65lb clean was much easier to move, but I definitely feel the pull now.

After the WOD I went to see my shoulder doctor. I told him that I had climbed a rope. Instead of being excited about this news. He cringed and asked why I would do such a thing. I insisted that I was using my arms only to hold on to the rope and not really to climb. For some reason this didn't matter to him. He then gave me an interesting little stat. He said, "Not in my nine years of being a surgeon have I ever had someone tell me they climbed a rope 3 months after having shoulder surgery." Eek. The sick part of me is totally proud about that statement. The smart part of me is a little concerned about that statement. He told me not to climb ropes for a while. He also suggested that I not work with weight overhead.

This has forced me to start thinking that I may have to create a set of rules that I stick to during workouts. I'll revisit the rules each month and adjust according to progress in strength and shoulder mobility.

Rules of WOD Engagement:

1. No working with weight overhead at least until May. PVC pipe only. Ahhhhh!
2. No throwing weight overhead at least until May. Whimper.
3. Continue to work on strengthening movements that occur below the shoulders (cleans, deadlifts & weighted squats)
4. No rope climbing or pullup attempts until May. (jumping pullups are fine)
5. When doing weighted work, figure out what I would consider a reasonable weight then subtract 20lbs from that. That is the weight I will do.
6. When I see other women working with heavier weight than I am, I will acknowledge their achievement and approve. I will not join them.
7. Have several substitute WODs ready to go if there are workouts that have too many movements that I can't do.
8. Remember, rowing or running are always acceptable alternative options.

I may add to these rules.. please feel free to make suggestions.

WOD
5 Rounds
5 hang power cleans (85lb - 6 reps, 65lb -19 reps)
5 ring dips (blue band)

Time: 7:??

Taking a Timeout

Monday, March 16;

After Saturday's workout Jerry called me out today to keep me from attempting pullups. I had that look on my face like my dad had just caught me doing something I knew I shouldn't be doing. The coy smile, the dough eyes.. I had the whole thing. I decided it would not be a good idea to do today's WOD (Fran), instead I put myself into timeout.

While sitting in time out I was reminded of another time in my life that I was in "timeout." I'll share.. it's a great story. Probably better told in person, but here goes..

When I was in elementary school, as you can imagine, I was quite the handful. My brother would drive me to school every morning, and on the way we'd always listen to his rap music. I adored my brother and tried to emulate everything about him. That of course meant that I would beatbox. Yes, as an 8 year old I was quite the accomplished beatboxer. Bet you didn't know.

One day during lunch, I was entertaining my friends in the cafeteria with a little rap that I had just learned and perfected. I was on a pretty good roll until the cafeteria monitor told me to stop. If I didn't stop she threatened severe punishment. Of course, I've never been one to listen to authority figures. I decided to test the boundaries. I continued showing off my new skillz. The monitor caught me, and I was in some serious trouble. My punishment was a doozy. It, for sure, scarred me as a child.

That day I had to sit next to the teachers in timeout during recess. While all of my friends and classmates ran laps around the playground, I had to beatbox as loud as I could. I wasn't allowed to stop. There I was, tears streaming down my face, beatboxing to the best of my ability. My friends kept running past me and asking if I was okay. I'd nod while I covered my mouth with my hand and gave my most dope beat. After about 15 minutes of beatboxing, my eyes were blood red with tears, my lips were ready to fall off, and my pride had been beatboxed right out of me. My future career as a rap star ended that day. Sorry Eminem. You'll have to fight the good fight alone. It would have been really fresh.



WOD
"Fran"
Did not attempt

30 calorie row
30 situps
30 box jumps
30 situps
30 KB High Pulls (45lb)
30 situps
30 Jumping Slamballs (15lb)

whimper...

Saturday, March 14;

Team workout Trevor destroyed me and my shoulder.

I'm done, and I don't know whether it is the lack of sleep, the constant push to be on the go, or the shoulder recovery. Right now, I am sitting at my desk at work. I am updated my blog instead of doing research that I desperately need to do. I'm icing my shoulder, and I've taken a healthy dose of Alleve. Exhaustion is setting in despite the multi cups of coffee I have ingested, and I'm in some serious pain. My body is aching all over. My arms are tired. My shoulder is throbbing, and my back is on fire.

In general I'm a work horse. I live on very little sleep, and I function at a fairly high level of outpoint. When I burnout I do it hard. It's a serious crash and burn.

Sometimes team workouts are good. They encourage you to work hard not only for your sake but for the sake of others. You feel obligated to push harder than you may for your own benefit. You want to see your team succeed, and you want that to happen despite your own limitations. At least that's how I see it. Of course, I pushed too hard today. I subbed out pullups for jumping pullups, which weren't too terrible. My downfall was the pushup. I didn't really sub I just modified. Knee pushups. I knew by pushup #50 or so that I should stop, but I didn't I kept going. I pushed through pain. That may be good for athletes in good health to do, but when you're in recovery pushing through pain is unacceptable. I've been pretty good with stopping when I experience pain. Today, the desire to fight through it for the team's sake got to me. I wanted to win. I wanted them to win. I wanted to carry my weight. I should know better.

It's easy to be hard, but it's hard to be smart.

WOD
"Team Trevor"
300 Pullups
400 Pushups
500 Situps
600 Squats
26:??

Way to be Pat, Andrea and Harold!

The Highlight of the Month!

Friday, March 13;

These are pictures from last week's First Friday event. I didn't actually think I'd be ready to climb the rope, but check out the progression... three months after shoulder surgery.

Please note Jerry's socks.. and my lack of socks. I don't recommend it.

The look on my face is scary.. so are Jerry's socks.

The moment of glory.

Today's WOD

Thrusters

1,1,1,1,1,1

15lb, 35lb, 45lb, 55lb, 65lb, 65lb

Today's WOD

Thursday, March 12



5 rounds for time
400 meter run
300 meter row
20 sledgehammers
20 KB swings

Total: 27:55

Who Needs a Grandma When You Can Whoop Your Own A--?

Wednesday, March 11;

I'd like to share a little tale about my family. My dad was the eldest of three boys, and my grandma didn't mess around. They grew up in a small town just outside of Williamsburg called Toano. Doesn't that sound rural? As a little girl, I remember hearing stories about my grandma taking switches to my dad and uncles. If my dad misbehaved she say [in a very thick southern accent], "Ralph Junior (pronounced JUNE-yah), now you run out in the back and pull me a branch from one of those trees out there." That's right. Not only would grandma take the switch to all three boys, but she'd make them go get it themselves!

With his head hung low, my dad would slowly walk out the door and find the best branch he could. Now, "best" is an interesting term here. The word in this case means that the branch would look as hard core, but would actually be as easy on the arse as possible. My dad knew what to do. He'd strip the bark from the branch.. under my grandma's stern eye. She'd say, "Ralph Junior, you better wipe that pout off your face or a bird will land on your lip a s**t in your mouth." Have I ever mentioned I come from a long line of colorful characters?

When my dad was done stripping the branch, she'd lay him over his knee and take that branch to him something good. I should probably also point out that this happened back in the 1950's when a night at the drive-in was considered a good time and parenting was left up to parents. I am sure if my grandma was around and raising kids these days she'd be very diplomatic and would NEVER do anything that the police or the child protective services would deem questionable.

I'm sure you're asking why I am sharing this story. Of course it comes back to Crossfit. I gave myself a whooping today that my grandma would be proud of. First I slammed my knee in the door when I walked in. A terrible pain especially after a long run on Sunday. Then the jump rope capped it off. I am covered in welts. This is probably the most decent of them all.

Ouch! At least I learned a lesson and I'll never misbehave again. I swear!

WOD:

3 Rounds
Double-Under practice

30 Abmat situps

AMRAP in 30 minutes

4 Handstand holds

8 Jumping pullup

12 Box Jumps - I went back and forth from the regular box to the double tire jump. Thanks Gar and Stewart for sharing in the fun!

Total: 16 rounds

This one is for my Grandma Margaret!

Argh!

Sunday, March 8;

Typical, I set aside time this morning to hop on my bike. I don't get much time to go out, because I'm usually working on stuff for school or work. Today was going to be different. I set my alarm to go off early. I got up, stretched out my arm, checked my bike and hit the road. It wasn't until I was down the hill from my house when I realized I have a flat front tire. So, I turned around and walked my deflated tire and enthusiasm right back up the hill to my house.

I guess I need to find my tire pump. I don't know if there is a whole or if the air had just been let out. It's on the list for things to do. Maybe I'll read a little and try running a few miles. So much for planning ahead of time.

A Quickie

Friday, March 06;

I'm going to avoid all sexual references to my title, although I think Steckbeck would go right in for the kill.

It's been an awesome week. After my less than stellar showing with the deadlifts, I pulled in some pretty sweet numbers/times/movements. I thought I'd just do a quick run down and finish with this week's crowning achievement.

Thursday was the clean.. my all time personal record is 120lb clean (nearly body weight).
I cleaned 100lbs this week, which means I'm only 20 pounds away from a pretty decent PR. I give myself about a month.

Friday. It's first Friday, which means it's a benchmark workout. I have another post in the works for the benchmark workout. I may think it over in my head a bit and put it in writing this weekend. Until then, I hit Kelly. It's hard for me to hit benchmarks because I can't do pullups quite yet. Kelly has running, box jumps and wall balls. No subbing here, just a lighter weight on the wall balls.

WOD:
400 meter run
30 32 inch box jump
30 wall ball (8lb)
Time: 31:58 (When I'm in shape I can shave an easy 2 minutes off of that. Maybe I'll try same workout next month just to see.)

Crowning Achievement of the week:
I freaking climbed the rope!! Did it tonight at the happy hours. Did it in my dress shirt, jeans and barefoot. I have a mini rope burn on the top of my left foot. So cute! Now, if I can climb this thing everyone can do it. It's not arm strength. It's a skill.

Just Pitiful

Tuesday, March 3;

Today's effort was pitiful. Surgery or no surgery. My performance in both rowing and deadlifts should not be so weak. Two of my most challenged movements. I really like the deadlift, and I used to (years ago) think I was good at it. Not so. Not so at all. It's suppossed to be an easy lift. Moving a bar loaded with weight a short distance from the floor to around your hips. For some reason, I just do not get the movement. I can get up to about 170 or so and I just can't lift any heavier. It's extremely frustrating to see EVERY other woman crush that number. I just wish I could figure out what I am doing wrong and fix it.

Check out these VERY impressive efforts. What I really love seeing is how close everyone keeps the bar to their body. It kisses their shins, clears the knees and then pulls up their shorts. I wonder if that's where I go wrong?? The bar shoots out?? Maybe.. but check these out for real!



We've already discusses my weaknesses in rowing. I won't revisit.

WOD:
Heavy Deadlift: 1, 1, 1
145, 155, 165 (failed at 175)

WOD II:
5 rounds (no time)
300 meter row
20 KB High Pulls (35lb/45lb)
15 Jumping slamballs (15lb/10lb)

When Your Arms are Smoked Use Your Legs

Monday, March 2;

Basically the title says it all. I worked my arms until they were smoked, then I just used my legs.

I knew we were working overhead squats today. It's an old favorite of mine. I love the required core tightness, and the movement works everything from shoulder stability to leg/squat strength. It's a great move.

Unfortunately, one of the requirements to doing the overhead squat is the push press from behind your head. I tried doing it with just 15lbs and it took some convincing for my body to actually do it. I could hold the weight up there, but I wasn't going to do it more than once.

Since plan A failed I went to plan B. Strict press and front squat. I figured I'd work up my weight on the movemens just to see where I am strength wise. Decent effort on the strict press (for a wounded warrior) and solid effort on the front squat.

WOD:
5 sets of 5 reps
Strict press: 15, 20, 25, 30, 35
Front squat: 55, 65, 75, 85, 95