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