Farewell for now

Thursday, May 28

I'm heading out. I'm scheduled for my flight to China tomorrow morning. I'm heading to Shanghai for a few days. I'll be there "alone" until Sunday. I wonder if it is possible to be alone in a city of millions??

Then I head to Nanjing for two weeks. I'm planning on working out, but I don't know if I'll be able to post depending on the internet connection. If not, you'll hear from me later in June.

Overhead Squat

Wednesday, May 27;

It's not the squat that's the problem. I love the overhead squat. It requires crazy, core tension and some serious shoulder stability. The tight core is there for me, and the shoulder stability is getting better. For me, the sticking point with this move is the rack jerk. Basically, pushing the bar from the back squat position to an overhead position. I don't have any confidence in the movement, so it's hard for me to be really agressive with it. It'll come with time...

WOD:
Overhead squat
Max - 95lb

I think this was a PR. I haven't done a heavy overhead squat in ages.

Katie pulled a 150lb overhead squat.. literally schooling the men today. I'd post it, but I can't grab the video off of Facebook or our ning site. Boo.

DT in Slow Mo

Monday, May 26;

Took my first attempt at the new Hero workout DT. It's 100lb prescribed for women. I'm just not that strong. I started with 95lb, but went to 85lb after the first few cleans. I forget that my strength isn't where it used to be. Even at 85lb I took forever to do this workout. Deadlifts and Jerks were no problem, but the cleans were the sticking point. Since when have cleans become my sticking point??

WOD:
"DT" at 85lb
12 Deadlifts
9 Cleans
6 Jerks

Time: 22:22

Murph - 'nuf said

Friday, May 22;

We hit Murph. In just a few hours 40 people at CFOT hit Murph. Just incredible. That doesn't even include the people that will go through the workout in tonight's two classes. This morning was wild! People were flying in and out of the door. Pullup bars were breaking, callouses were ripping and all the usual Crossfit crazies were out in full force.









This is a long, long workout. It feels interminable, especially in the 9th round of 5, 10, 15. I was asking myself if this workout would ever be over!!?? One thing about long workouts, besides the toll it takes on your body, is the test of your mind. The danger is that your mind wanders. There's always the possibility of psyching yourself out. With these workouts I like to think about people who inspire me. People who wouldn't want to see me resting on my haunches. People who have done this workout despite their pain. It's how I force myself to get up on the bar or to do one more pushup.

I haven't done Murph since October of 2007. I'll never forget the first time I did it. I was looking for an old post from Jerry back when we did it, but that predates the current ning site. If my memory serves me correctly, I finished the workout in about 50 minutes or so. Back then I was gaming workouts, and the plan was to hit Murph kind of like it was Cindy. Do a round of 5, 10, 15 every minute for 20 minutes and then do two 8.5 minute mile runs. That's a 37 minute Murph. An incredible score for just about any fire breathing elite Crossfitter. Now, I never said I actually DID that, but it was the goal.


There was no gaming Murph today. The goal was FINISH a prescribed Murph. I had a quick first mile run, then a very slow pullup, pushup, squat portion. The pushups were the sticking point. I was doing about 5 at a time. The last 5 rounds couldn't be called "chest to deck" pushups. The strength just wasn't there for me, but I refused to go to my knees. I went as deep as I could, then kept a tight core and pushed up as hard as I could. They weren't pretty by the end, but I'm happy I did it.

I threw on a 10lb weight vest for the last run. Finished in a decent, but not stellar, hour and change.

WOD:
"Murph"
1 mile run
100 pullups
200 pushups
300 squats
1 mile run (w/ 10lb vest)

Total: 60:57

Some extra kudos today (I know I'm missing some and sorry for that):
-Christine, one of CFOT's super moms, she did Murph AS PRESCRIBED today.
-Gar busted butt today. He was the first to finish all his pullups, pushups & squats in our class and booked it out of the door. High five brother.
-Grace, the lady who pushes me to do better every day. She finished all her squats first and then fought through pullups and pushups. Yikes!
-Danya where do you get your speed from? Where?!
-Caitlin, I'm glad you got to do Murph as a final farewell... I hope it's actually just a farewell for now. -Katie.. HAPPY BIRTHDAY!!!!!!!

-All the guys and girls who put on those nasty weight vests and kept them on for nearly an hour!

The Crossfit Community Grows

I've been trying for literally years to get some of my coworkers to join Crossfit. I've searched long and hard. Who is tough enough? Who would want to do this to themselves? We all know that it takes a certain person to not only enjoy being a Crossfitter but also embrace it!

I was thrilled a few months ago when my roommate started. I thought my mission had been completed. I had brought someone into the cult!

Then the unexpected and unthinkable happened this week. I found out that another C-SPAN'er was also drinking the Kool-aid. A guy who works in the programming department recently started at Crossfit BWI. He said his first visit to the affiliate was a little intimidating. There were all these military types there and skulls and crossbones plastered across the wall. Sounds like my kind of place! He had been doing olympic lifts and decided he wanted to add a little more cardio in his workouts. Crossfit was a perfect fit.

Then the truly shocking happened. I learned that not one, but TWO C-SPAN'ers have been partaking in the WOD, and this person has been sitting literally feet away from me for over two years. My BOSS has been Crossfitting! It's a little different than what we do at CFOT. She's been working with a trainer who buys into the Crossfit philosophy. Yesterday, she came up to my desk and proudly announced, "I did Cindy last night." Now, if she had said that to anyone else they would have stared at her with shock and confusion. Not me.. I knew. She had been converted! Her trainer had told her to tell me that she had done the workout during her training session. I was in awe!

A third member I'd like to welcome to the CFOT community was a solo Crossfitter, who started coming to Old Town just this week. He found out about us through my blog, and decided the Old Town family was something he wanted to be a part of. He joined the 6am this morning for Murph and he seriously represented. He was the first back to the room after the mile run, and he fought through some bloody callouse tears to finish Murph with a sub one hour time. Nice! He'll fit in well at Old Town. Welcome.

Saying Farewell to a Friend

I've been dragging my feet on putting this post up. It's probably because I hate it when good people move away. Last week, someone who I place pretty high on my list of good people moved out of town. I was totally shocked when Jenn told me she was leaving. I'd been keeping up with her on Facebook, but I hadn't been speaking to her as much as I would have preferred.


She told me last Thursday that she was having a going away party Friday evening. What?! I had to get caught up on a few months of catching up. It seems like the move had been in the works for a while, but she had just finalized the details and started letting others know. She's actually heading up to Connecticut (my old stomping ground). For those of you who want to keep up with her, she'll be coaching at Crossfit Watertown.

I'm really proud of her for making the decision and making a big move, but sometimes you just have to do big things to make changes in your life. Jenn's really been a big part of my Crossfit story. I met her way back when I was working out at Crossfit DC. She was the first girl I ever saw do a muscle up. I thought she was incredible! Her strength and energy floored me. She was always so good at getting in my face and pushing me to go harder, because she knew I could.

When I was looking for a new Crossfit affiliate, Jenn mentioned CFOT. I'll never forget it. She said, "they're all psychos over there." I knew I'd fit in. I was thrilled when she started popping in on classes in the blue room after her shoulder surgery. I was amazed watching her recover. I'll never forget this one workout she did. She was subbing out all of the movements we were doing, but she added jumping slamballs to her WOD. She took that ball over her head, made a huge arch with her back. Her feet and arms were way behind her. She slammed that freaking ball down like it made her pain go away. I couldn't believe she was doing that so soon after surgery. After having similar surgery on my shoulder, I really couldn't believe she did that! Every time I do slamballs I think of her, and I try to make myself jump higher and slam harder. I can never quite match up to Jenn's gusto. Not many can.


Farewell Jenn. I'll miss you a ton. Good luck, and get some my friend!

A Good Old Sweat Out

Wednesday, May 20;

I've been saying how much I've been missing those good workouts that really make me sweat. Well, I got what I was asking for. This morning we had a good old fashioned burner. No barbells. Just kettlebells and pullups.. oh, and massive box jumps. God, I love these workouts.

WOD:
5 rounds
400 meter run
15 KB swings - 35lb
12 Box Jumps - box + 45lb plate
9 Pullups

Time: 20:56

WOD II:
3 rounds
30 Double unders
30 situps

I can actually do double unders. Finally.

6 month checkup

Tuesday, May 19;

Met up with the good old doc this morning. He checked my shoulder mobility and strength and said everything looks good. Then he asked me if there was anything that I wasn't doing that I wanted to do. He would probably be shocked if he saw what I've been doing. I've been pain free, so why stop?? Anyway, he asked if there was anything I wasn't doing that I wanted to do. I said, "a muscle up." He asked me what that was. I just smiled and shook my head. I've been cleared for all movement. Get ready Trouble here I come!

Workout Round up

Friday, May 15;

CFOT First Shoot from CF1 on Vimeo.

5 Rounds
5 Deadlifts - 165lb
10 Pushups
20 Air Squats
Time: 8:??

Lost form on the deadlifts. Rounded back. This hurt. Body is begging for a break.

Monday, May 18

The Snatch
1, 1, 1, 1, 1
65lb

This tests my shoulder strength. I have avoided the snatch because it's such a dynamic movement and I don't trust my stability. I think I should work on doing high reps at a lower weight... maybe 45lbs. Get confident and then get heavier.

Getting Strict

Thursday, May 14;

I was excited about hitting this workout. I really wanted to know how heavy I could go and I wanted to see if I had improved my numbers over the last time we did a single rep strict press max. It looks like we did a similar workout in March (about 3.5 months after surgery). I failed at 65lb. Today's numbers were significantly higher, which means I'm getting stronger! Yay.

I was also able to do the weighted pullup. I'm no Elise who did a pullup + 50lb! I didn't get that impressive, but I was happy to get a pullup + 25lb. Not too bad.

WOD:
Heavy Strict Press
72lb max

Weighted Dead hang Pullup
body weight (~130lb) + 25lb

I'm Just a Dumb Jock

Wednesday, May 13;

I'm still confused about how this whole thing happened. I am waiting to see what was posted on the white board and maybe I can figure it out. This confirms my thoughts that sometimes I'm just a dumb jock. I often have difficulty adding up the weight of plates on barbells, subtracting time for workouts, and how far I should go for an 800 meter run.

Usually, I blame my absentmindedness on the fact that I workout early in the morning. I shouldn't be expected to do math right after waking up. I have no excuse for yesterday's mathmatical blunder. I woke up at 5am to get to work early. I did a full 8 hours of work and then headed to Crossfit. My mind should have been up and running. Right? Not so much.

This workout looked nasty too. I must have misread the board (or not really read the board at all). We were doing front squats and the elite weight was 105. I knew that was too heavy to do multiple times. I thought I'd do the pro weight, so I loaded my bar and weighted for "go."

Danny walked over and asked what I was lifting. I had 85 pounds on the bar. For some reason I got confused and asked Danny to put on 5 more pounds so I would be lifting 90lbs (what I thought was the prescribed pro weight). I did the workout, which looked like this...

WOD:
90lb Barbell "Pro" weight

800 meter run
15 front squats
30 pullups
600 meter run
12 front squats
24 pullups
400 meter run
9 front squats
18 pullups
Total: 24:48

Looks normal. Right? After my workout, which freaking killed, I headed over to the white board. That's when I realized that I had done so much more work than I needed to. Pro weight was actually just 85lb. That means I did the extra 5lb weight for no real reason. Other than to get stronger. It never hurts to go heavier in terms of working out, but it hurts your muscles. My legs are in a world of pain this morning and there's not much walking happening. Not much at all.

Clean & Jerk

Tuesday, May 12;

Today's movement was the clean and jerk. The workout was a little different, but I really liked it. I think I could successfully pull a heavier weight because the reps are so low.

WOD:
Clean & Jerk
Complete each movement 2 times in a minute for 15 minutes.
Each time you miss an attempt or fail to complete move you must do 5 burpees.

30 Clean & Jerks
1 failed attempt = 5 burpees

Lacking Some Inspiration

Monday, May 11;

I need to do some workout blogging catching up. There's nothing special here I just wanted to write my numbers down.

WOD:
5, 5, 5, 5, 5
Backsquats

Max: 125lbs

The backsquat is still unbelievably painful for me. It's frustrating because it's not my leg strength that stops me, it's the feeling of the bar jammed up against my left shoulder blade. My shoulder flexibility doesn't allow me to support the bar on my left side. This forces me to push the bar hard up against my blade. It actually leaves a bruise on my back. The pain prevents me from actually concentrating on getting a deep squat. A little frustrating, but I'm making progress.

WOD II:
120 pushups for time
go to failure, then run 200 meters
Time: 17:48

I couldn't believe that I did this many pushups... from my feet. OUCH!

A Little Bit of Chaos

Saturday, May 9;

There's always a little extra "crazy" saved for weekend workouts. A few more bodies in the room. A Keturah led group warmup. A little more sweat... okay a lot more sweat. Some ridiculous workout. Love it! Saturday looked like this...

WOD:

5 rounds for time

6 push press or jerk (75lb)

9 c2b pullups

12 calorie row

~200 meter run

Time: 24:29

Happy with the time here, but I could have gone heavier. The pullups really slowed me down especially after Thursday's workout. Yikes. Coffee afterwards.. and then this was my night. Questions...

The Captain: a Monumental Reunion

Thursday, May 7:

I had no idea I'd get to reunite with my favorite Captain today. What a glorious moment it was too. This workout was a testament to the magic of CFOT. Let me explain to you what I'm talking about. The truth is in the numbers. Here we go...

Take a look at my score from the first time I did "The Captain" back in September of 2008. This was a pre-surgery workout.

The workout looks like this:
AMRAP in 3 minutes then rest for a minute.. do this for 5 rounds
3 squat power cleans (85lbs)
6 pushups
9 air squats

Back then I totaled a respectable 15 rounds. I was also doing this workout alone, but I was showing off for at the Crossfit affiliate in Florida. I have to represent when I'm on the road. Apparently, I wasn't representing enough.

My score from this morning (post surgery, weight as RX, but I did do knee pushups after the first round) was freaking 20.33 rounds. That means that I did 5 more sets of this workout this morning. I remember doing this workout in Florida, and I was busting ass. This morning, I had my favorite Crossfitters pushing me on. Grace was up front throwing around crazy weight. Blain was blazing out of the corner of my eye and Steckbeck was matching me rep for rep. It was killer! What an improvement, especially after taking time off for recovery.

This one made me smile!

A Little Friendly Competition

Wednesday, May 6;

I was back in action after taking a day off from the gym. My shoulder was feeling a little worn down after Monday. It was NOT feeling run down this morning!

My favorite thing about today's workout was not actually the workout, but it was my roommates reaction to my totals. My roommate works out in the 9:30am class, so she gets to see my tallies and try to beat them (the advantage of going to a later class).

I ran home for lunch today, and she asked me, "did you actually do the workout."

I said, "yes."

She said, "Darn."

It seems that I have gotten enough strength back to surpass her score. She said that not only did I do more than she did, but I also did it at a heavier weight. Here's to getting stronger and a little friendly competition among roommates!

WOD:
5 rounds
max rep strict press - 65lb
max rep chest to bar pullups

10 sp/7 ctb PU
10 sp/7 ctb PU
10 sp/9 ctb PU
10 sp/5 ctb PU
10 sp/7 ctb PU

Total: 50 strict press / 35 chest to bar pullups

WOD II:
5 rounds w/ 45lb barbell
7 reps hamstring deadlift
7 reps elbow whips
7 reps Thrusters

cooldown:
1 mile run w/ Gar!

Hang Power Squat Cleans

Monday, May 4;

Today we worked heavy with Hang Power Squat Cleans. Cleans are my move. I love these things. The short, quick movement that gets you right under the bar and then a serious front squat. The trick is catching the bar in an upright position and using the bounce out of the bottom to push your way up.

I thought I had done pretty well. 105 at 1 rep. Then I went back through my records (my old blog posts) and found my pre surgery record for the squat clean. I landed a 118lb one in November (which would have been righ tbefore my surgery). Yikes, I knew I was a bruser, but I didn't realize I was that much of a bruser. Also, I'm a little shocked at the strength that I still have to gain. 105 felt heavy and 110 felt impossible.

We've come a long way, but there's still plenty of room for improvement.

WOD:
1, 1, 1, 1, 1
65, 75, 85, 95, 105

WOD II:
AMRAP in 12 minutes
5 pushups
10 jumping lunges
5 Chest to bar pullups
Total: 5 (shoulder was bothering me)

First Friday Fallout & an Ode to Torn Callouses

Friday, May 1;

There's nothing like torn callouses.

They are equally a blessing and a curse.

A sign of hard work and perserverance.

But they hurt like crap and look like hell.

They're sneaky little suckers too.

They never hurt right off the bat.

So, when you're in the gym you're happy to show them off.

Maybe take a picture or two, tape them up and keep going.

But wait until the first drop of water hits them.

A five minute shower of hand burning fury.

The shampooing sucks and forget the face wash.

God help you if you have dry skin.

Using lotion is like dipping your hands in hot wax.

Everyday activites turn into excrutiating endeavors.

An aggressive driver grabs the steering wheel with fingertips.

A speedy typist turns into a hunt and pecker.

A strong hand shake melts into a hollow low five.

And holding hands requires a glove and an STD talk.

Are the fleshy tears worth it? Totally.

The pride of flashing those suckers to your co-workers.

The horror on the face of your in-laws.

The fear in your fellow crossfitters eyes.

Get a pullup bar, some tape and keep kipping!

It's first Friday, which is quickly becoming my favorite day of the month. We pick our own hero or named workout. Last month was Michael. This month I took on Jackie. She's sneaky, but totally great. I'd do it again.

WOD:

1,000 meter row

50 Thrusters (35lb)

30 Pullups

Total: 10:00

This is about a minute slower than I had plan. The raw flesh on my hands and aching back kept me from banging out the pullups quickly. I had also hoped to do the Thrusters without stopping. That didn't quite happen either. Next time I'll get between 8:30-9:00.