And ... another benchmark: CrossFit 08/11/2014

I took a little break from CrossFit because my sore achilles was tweaked badly after a particularly tough workout a couple of weeks ago. I've been hobbling and limping around, afraid to come back too soon before it had a chance to get a little better. I've been resting it, icing and I've been wearing this crazy thing to sleep in. (Laugh all you want, but that Strassburg sock makes it so my achilles isn't so tight when I get up in the morning). Today I wasn't limping around as much, so I decided to give CrossFit a shot. The achilles hurts the most when I go down stairs, but I seem to be walking without too much limp now. Oddly, I've been able to ride okay. It hurts, but I can work through it and the stretching down in the heel is actually good for the tendon. 

We lost a friend from our CrossFit community last week. Patrick was only 22 and was killed in a tragic accident. Our CrossFit members have been reeling from the loss. Shocked and devastated. I am still so new that I didn't actually know him, but once I saw his picture, I realized who he is. He was very often at the box when I was there and often joined my class. Really cute, really enthusiastic, fun, great attitude, he was close to many of the CFE members. I never formally met him, but can feel the deep loss that many at CFE are feeling. Tonight I could just feel the hurt emanating off of everyone. I don't think I really appreciated until now how strong this community is. The caring for each other, the commitment to remembering Patrick and for helping each other through this tragedy is incredible. I don't know if I've ever seen anything quite like it. Tonight's session was bittersweet. 

Posted workout for Monday, August 11th:

Warm-Up:

Run or Row for 400 meters

What I did: Rowed for 400 meters. 

Dynamic Mobility:

Inchworms

Knee Hugs

Ankle Grabs

Lunge w/ Twist

And some additional dynamic balance lunges with Coach Jen

What I did: Same, except that I only did a few of the inchworms because we were outside and the gravel was digging into my hands. I think we forgot to do the ankle grabs though. 

Barbell Warm-Up:

5 Deadlifts

5 Hang Power Cleans

5 Front Squats

5 Cleans

What I did: Same, only with a dowel as there wasn't a free 15lb barbell. 

Performance / WOD:

A. Squat Clean -- 12 minutes to build to a heavy single. 

What I did: Coach Jen had me take the 12 minutes to just work on my cleans in general, without worrying about building up to a heavy weight. I started with just the 15lb bar and worked up to 45lbs. I can probably do more weight for this lift, but my form was a bit shaky with the achilles issue and being a little rusty after my CF break so I left it at 45.

B. "Jackie" (Another one of the "Girls" -- Benchmark Workout):

For Time:

Row 1000 meters

50 Thrusters (men & women: 45lbs)

30 Pull-Ups

What I did: 1000 meter row in 5:10. 50 Thrusters with just the 15lb bar (I did it in sets of 20, 15, 10, 5 -- obviously they get harder as you go along!). 30 Ring Rows -- I tried to do the Ring Rows with my back as parallel to the ground as possible, to make it harder. 

My time was my score: 10:39 (which is pretty meaningless since I didn't have any weight on my Thrusters and did Ring Rows instead of Pull-Ups). 

C. There was a Cash Out, but I ducked out!

Some Notes:

• I don't seem to have any trouble with rowing. I think I was among some of the first finished rowing in my heat, and I think I could probably have pushed harder.
• Doing lots of Thrusters will give you jello legs. Yes, even with just a 15lb bar (or maybe it's just me). 
• I wasn't the only one who did Ring Rows instead of Pull-Ups tonight.
• I am not going to feel like a real CrossFitter until I can do some kind of Pull-Ups. Banded or whatever, just something. 
• I am so glad that I went! Thank your CrossFit Earned for welcoming me back. 

Benchmark City: CrossFit 07/21/2014

Well, I met another one of the b!tch ... I mean "The Girls" tonight. "Helen" is another of the killer benchmark workouts that CrossFit likes to throw at you every now and again. This is so you can get an idea of how you've improved and also how you stack up against other crossfitters, not only at your own box, but across the world. Since I started CrossFit back in May, I've been dreading these workouts, I knew one was likely to come my way eventually and here I've now done two in a row. Well, at least now that I've done a couple, I can no longer be afraid of them ... maybe?

Posted workout for Monday, July 21st:

Warm-Up:

Run 600 meters

What I did: I took an early start and ran the 600 meters (around the block), which included the (-stupid ass-) hill. No walking. 

15-10-5 repeats of:

Wall Balls
Kips
Sit-Ups

What I did: I substituted bar hangs and ring rows for the kips, and did the wall balls and sit-ups as prescribed. 

We then did a whole bunch of hip stretching.

Performance / WOD:

A. "Helen"

3 RFT (Rounds for Time):

400 meter Run
21 Kettlebell Swings (53lbs men/35lbs women)
12 Pull-Ups

What I did: I ran the first 400 meters (and, yes, it was of course including the hill) without walking, 21 Kettlebell Swings with a 26lb Kettlebell. The last time I did Kettlebells in a workout, I did it with 18lbs, so this was a big increase for me. 12 Ring Rows. The second round of running, I had to walk for just a moment once I reached the top of the hill, but it really was only for a few seconds. The third time, I had to walk a fair amount on the hill. The Kettlebell Swings, I couldn't do them straight through, but needed to pause a few times to get through each of the rounds. 

I got it all done though and I wasn't even last. I also wasn't the only one doing Ring Rows tonight. Some people rowed instead of ran, so I could have opted out of running, but I'm glad that I ran. 

My time was my score: 15:19.

B. Tabata Head Stand Holds x8 Rounds

What I did: Plank holds (Tabata x8). 

(Editorial Comment: Can you believe we had a Cash Out???)

Another workout in the bank.

"Elizabeth" is a Bitch: CrossFit 07/18/2014

Another week where I blew off one of my CrossFit days. I really need to get my act together. Of course, the day I skipped (Tuesday) we had severe thunderstorms blowing through with tornado warnings, so I was a bit distracted (and, not to mention, freaked out), but still. I need to suck it UP!

Friday is usually Team Night, but there weren't a lot of people around tonight as everyone is on a gym camping trip, so we got a Benchmark workout instead. This was one of those, be-careful-what-you-wish-for situations (yes, I had wished earlier that it wasn't Team Night).

Posted workout for Friday, July 18th:

Warm-Up:

EMOM x5 (Translation: Every minute, on the minute, 5 repeats):

5 Burpees
10 Air Squats

What I did: Same. Coach Jen said that my Burpees have gotten more efficient! Imagine being excited about improving your Burpees? (Yes, I am that geek)

Squat Clean Drills:

1. Clean Pull x5-7 Reps
2. Hang Squat Clean x5-7 Reps
3. Squat Clean x3-5 Reps

What I did: Same. Actually, I was proud that I was able to do the Hang Squat Cleans and Squat Cleans because I've never been able to do more than one or two reps, even with just a dowel, so something has improved or clicked with me somehow. 

Performance / WOD: 

(Editorial Note: Talk about shit getting real.)

"Elizabeth"

21-15-9 for time (Translation: 21 reps, then 15 reps, then 9 reps. Your time is your score.):

Squat Cleans (135lbs men/95lbs women)
Ring Dips

What I did: First of all ... it sounds "easy", right? That's what I thought, 'oh sure, no running, no jump rope, no wall balls or pull-ups or (insert whatever crazy interval we've done before)'. Well, let me tell you, those Squat Cleans are INSANE. I used 35lbs for my lifts. I struggled through the first 5 reps of the first set and thought to myself, 'I'm not going to be able to get through this!' I took lots of breaks, but kept going back to the bar. I worked through and did the 21. Not sure how long that first bit took me, but it felt like for forever! Instead of Ring Dips, Coach Jen had me do tricep dips which were freaking HARD! (Can't imagine how hard those Ring Dips must be). Anyway, I did it all, I managed to get through it, not sure how, but I did it. I took breaks as I needed to, but kept at it and finished complete rounds of 21-15-9. Those Squat Cleans are killer. 

My score was my time: 12:42. (Can't believe all of that was under 15 minutes. If there had been no clock, I would have sworn that workout was 30 minutes or something.)

My Own Personal Cash-Out: I came home and did repeats of walk/jog (alternates of 1 minute) for 1 mile. 

Some Additional Notes:

• A Note about Benchmark WODs: The benchmarks are scheduled from time-to-time (but fairly infrequently) and are meant to be a bit of a test to see where you are. So, for example, tonight's benchmark "Elizabeth", I know that it took me 12:42 to do it, but I also didn't Rx (do the workout as prescribed). Next time I do "Elizabeth", whether it comes up a few months or a year from now, I'll be able to see how I've improved. 
• The Benchmarks are also called "The Girls". They all have girl names. Like hurricanes. Once you do one you'll know why. Enough said. 
• The last time I did Squat Cleans, I couldn't even really do them and that was only a warm-up! The fact that I was able to complete this workout and with some weight on the bar is a big deal for me. It's a big movement, doing the full range from floor to lift, to catch, to squat, so I'm excited to be getting there with this one. 
• I've noticed that I suddenly have some trap development in my shoulders. 
• Achilles Note: Yesterday I was still hobbling around with an extremely sore achilles. Every time I got up from my desk at work, I was literally limping around, and going down the stairs, I was babying my ankle by stepping down with my right foot only. Suddenly this morning it was a lot less sore (still sore, but not to the point where I was limping). I have no idea why, it's been sore for weeks! I rode last night, but I can't think how anything I did while riding might have helped it, but anyway, hopefully it's getting better now. 

The new black wall at CrossFit Earned