Getting Home to Go Overhead

Friday, April 10;

I literally got back to work last night after sitting in hours of traffic from New Jersey and went straight to CFOT. Made it just in time to hit the Friday WOD. Jerks. I have been trying to avoid doing work overhead, but I just couldn't pass this one up. It felt so good to be home and I wanted to play. I teamed up with Lannette who put up some freaking smoking scores. She's incredible!

Workout:
Heavy Push Jerks
5, 5, 5, 5, 5

33lb, 53lb, 63lb, 73lb, 83lb (4.5)

I failed at 83 pounds. I did the first four clean, then adjusted for the final push, and I let myself get in my head. I started overthinking and defeated myself. Especially for a move like a jerk, there's no room for thought or self-doubt. You are using a fast, explosive movement to push some heavy weight overhead. There has to be a decent amount of trust in your strength and shoulder stability to know that you can push that weight up and stick your landing.

As soon as I started doubting that, it was too late. Here's to a solid attempt and getting stronger overhead (slowly).

Workout II:
3 rounds for time:
15 jumping slamballs (15lb)
20 jumping lunges
300 meter row
400 meter run

Total: 16:49

All legs all the time. Ouch!

Traveling Crossfitter

Wednesday, March 8;

One of my favorite things to do is drop in to CF affiliates while I'm on the road. I'm always encouraged, because across the country I find the same thing. A very welcoming environment with unbelievably friendly people and some serious athletes. Just like CFOT the athletes are at different skill levels, but the workouts are always adjustable to fit everyone's limitations or abilities.

I stopped in at Crossfit Lehigh Valley. Like always the affiliate is tucked away in some random industrial area near a railroad track. I'm always in a hurry and running late. A few very cool people were there ready to get their butt kicked. I had a nice little warm up then the WOD.. like usual.

Warmup:
500 meter row
2:05 (I think this may be a PR.. my form practice may be paying off)

WOD
4 rounds
800 meter run
15 burpees
15 abmat situps
15 box jumpes

Time: 30:34

It was a nice workout. My heart was going and I got a sweet bruise/lump on my shin. Finally! I've been waiting for this to happen since we got our own box jumps at the new box. Unfortunately, I had to do it in a box on the road. Yikes! Check out the picture. The swelling went down pretty quickly, but the cuts will be around for a bit.

my calf looks like a huge hunk of meat

I got some helpful feedback from the coach at LeHigh. He suggested getting a more explosive box jump, so I'd land with my hips closer to full extension instead of landing in a deep squat. The extra explosion will prevent me from having to get up from that squat and maybe improve my rate. Something new to work on.

Some good news.. the burpees felt great. I did all 60 burpees from my feet and not on my knees. That means girl pushups may once again be a thing of the past.

Many thanks to those at Crossfit LeHigh for being so welcoming!

Workouts on the Road

Monday, March 6;
5K
Time: 25:24 & a lot of sweat. I do not like running indoors.

Tuesday, March 7;

This may have been the most stupid workout idea ever. I saw yesterday's workout posted up on CFOT, so I thought I'd try it at the nearby Golds Gym. Ignoring the fact that I got a lot of strange stares, I loaded up my bar and hit a max 5 rep front squat.

My weights looked like this:
5,5,5,5,5
45lb, 65lb, 85lb, 95lb, 105lb, 115lbx3 (failed)

I am not used to lifting heavy in a big box gym. There are no bumper plates only metal plates, and there are lots of big guys that think little girls shouldn't be in their space. There I am attempting my 5 rep set at 115lb. I failed once at the bottom or rep 2. I just bailed the weight out front. Despite the loud noise nothing was hurt, so I picked the bar up, gave myself a rest, and attempted again. As I did my first squat, I realized there was a big old gym rat who was trying to spot me. I was fighting through the first rep and he lifted the bar a little. I of course told him that if he helps move the bar then it messes up my attempts. The second rep went smoothly, then I struggled through the 3rd rep and bailed. I said, "I'm bailing." But muscle guy decided to grab the bar, which meant about 115lb of metal slammed right into my knee. Awesome. I'm cool with big bruises, but not when they're not my fault. I knocked the weight down to 95lb and did a clean set of 5.

I did the finisher.. but this was the most idiotic idea I've had. Ever. I did a ladder that looks like this:
Squats: 10, 20, 30, 40, 50, 60, 70, 80
Burpees: 1, 2, 3, 4, 5, 6, 7, 8

I have NEVER wished for more burpees in my entire life, but at 70 squats I was begging for more of those suckers.. more stares, some frowns and 360 squats later I was SMOKED.

The initial workout was meant to go up to 100 squats and 10 burpess, but there's a point where the intensity is impossible to maintain. The workout just became a little silly.

Ahhh, workouts on the road are fascinating.

Hitting the Road

I'm out this week with the Civics Bus. I'll be hitting up some small cities in the northeast.. York, PA, Harrisburg, Allentown and Trenton, New Jersey. I'm hoping to find at least one box on the road. There may be an opportunity Tuesday and Wednesday depending on travel times.

I'll keep you posted. Until next week.. get stronger!

Another Go at a Hero Workout

Friday, April 3

It's the first Friday of the month. That means a benchmark workout. I am still not really allowed to pick up weight or do pullups with my shoulder. Michael was an easy go-to workout that I've done only once before at another CF box. We don't have GHE machines, so I just took two big tires and tucked my feet into one of them and made it work.

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.

Doing hero workouts really help me put my own life into perspective. I keep each hero in my mind when I'm fighting through the workouts. I may be suffering a little bit, but it's nothing compared to their sacrifice and the suffering their family and friends went through. I am happy that we have the opportunity to honor some of America's true heros.

WOD"Michael"

3 Rounds for Time

800 meter run

50 Abmat Situps

50 Back Extensions

Time: 25:50

The last time I did this workout I finished in 22 minutes flat. That means I added on nearly 4 minutes. I was busting a--. There are a few things that I think may account for the added time.

• I wonder if our 800 meters is different from the other locations' 800 meters.
• Last time I was doing the workout with a bunch of people. I wonder if the "mob mentality" has a positive impact on your workout. You know. Sometimes you push yourself because you see someone else going hard and you think, "If they can do it, I can do it."
• I am still not nearly in the shape I was pre-surgery. I'm carrying a few more pounds than I was the last time I did Michael.

Pullup PR

I forgot to say..

I did three real pullups in a row yesterday.

Could have done some more. Post surgery PR!

Pandora's Box

Wednesday, April 1

I've really conflicted about what today's blog should be about. It's been a touch and go week with my shoulder.. should I write about that? It's April fool's day.. should I pull some mean prank.. setting PR's.. working on technique and form? I haven't been able to decide. I was having a conversation with my best friend earlier this evening and it reminded me of this story. We always joke that I have this limitless fountain of hope. I credit it to my 7th grade Latin class.

Here goes.. Back in 7th grade I was a trouble maker (imagine that). I was always going against the grain, but I did smart people things like take Latin. Early on in the year we were told that we had to pick our Latin names. Everyone diligently went through their Greek and Roman mythology books (they were all over achievers, so diligent is a perfect word). One by one they picked the obvious ones.. Zeus, Hera, Helen, Apollo.. yada yada.

There I was annoyed that they had taken the easy route and determined to find a mythological creature who would properly represent me (my 7th grade self at least). Finally, I find her. Pandora.

The story of Pandora goes something like this.. Pandora is the first woman without parents, meaning she was created by the Gods and put on the Earth as a punshiment for mankind. She was given a chest and told never to open it. Of course she opens the chest and releases all the evils of man.. greed, lust, anger, hate.. the only thing that was left inside of her chest was hope.

I liked the story, so I went over to my Latin teacher and asked two very important question, "Mrs. Senechal, can I be Pandora?" Yes, she replied. Then I asked the follow up, "Was she hot?"

Yes, she repeated. Sweet! A good story and she's hot. What else could a middle schooler want. For the next 2 years I was Pandora. I guess for the rest of my life I'll carry around that hope.

WOD:

Hang Power Squat Cleans

1,1,1,1,1,1,1

35lb, 65lb, 75lb, 85lb, failed at 95lb

(my pre-op PR is 120lb).. I'll get there again some day.