To Celebrate Good News, Apparently I want to CrossFit: CrossFit 07/14/2014

I haven't blogged about my job much recently, but I had a role change last year, along with a new team and a new manager. I am now officially a Project Manager (a job that I have been actually doing for many years, it's now just formal). Today I had my first real review related to my new role, team and with the new manager, so I had no idea what to expect. Well, I am happy to say that all the feedback was extremely positive. It was actually almost a little bit embarrassing because it was so glowing (but, hey! I'll take the compliments, pour them on, please!) It was such a relief! I have so many self-doubts and because everything is so new, I just had myself convinced that I wasn't living up to expectations. Now I can rest a little easy (just a little). So happy to have some good feedback!

Well, I had my review late in the day and felt a bit emotionally wiped out afterwards. In the past this kind of good news would have had me wanting to crack open a bottle of wine or something, but tonight, all I wanted to do was go to CrossFit. Who am I???

Posted workout for Monday, July 14th:

Warm-Up:

1. Coach Choice (Coach Troy chose: Run)

What I did: Most of the class ran 600 meters. Because of my sore achilles and also because I wasn't able to get a head start, I ran 400 meters (but no walking). 

2. Reps of 10-8-6

Thrusters (pvc pipe or dowel)
Kips
Push-Ups

What I did: Thrusters, Push-Ups from the knees. Instead of Kips, which I can't do, I did reps of hanging from the pull-up bar. Sounds easy? It's not! I could barely do them!

Performance / WOD:

A. Instead of the usual strength session, we warmed up for the Thrusters and Pull-Ups we were going to need for the WOD.

B. "Devolution"
3 x AMRAP 5:00, rest 2:00 between rounds (Translation: 3 rounds, as many reps as possible, 5 minutes each round. 2 minute rest between each round).

Round 1: AMRAP 5:00 @ 80% (sustainable pace)
9 Thrusters (75lbs men/55lbs women)
9 Pull-Ups

R2: AMRAP 5:00 @ 90% (heart beating fast, breathing heavy, but not max effort)
7 Thrusters (95lbs men/65lbs women)
7 Chest-to-Bar Pull-ups

R3: AMRAP 5:00 @100% (max effort)
5 Thrusters (115lbs men/75lbs women)
5 Strict Pull-Ups

What I did: Okay, this is yet another WOD that I totally misread! For some reason I thought we were only supposed to do 3 reps in 5 minutes, not as many reps as possible. I am such a dolt! In all the rounds I had about a minute, minute and a half left on the clock, so I could definitely have done more reps. What is wrong with me???

Anyway, I ended up doing Round 1: 9 Thrusters with 25lbs and 9 Ring Rows, x3. Round 2: 7 Thrusters with 35lbs and 7 Ring Rows x3. Round 3: 5 Thrusters with 45lbs (REALLY struggled with those) and 5 Ring Rows x3. I am kicking myself that I screwed up! Not only am I the only one not doing some kind of pull-up, but I didn't even get what I did do right. Gah. 

Some Additional Notes:

• When we were setting up for the WOD, I asked Coach Troy for a scaling option for the Pull-Ups. He said, "oh, no problem, we'll set you up with a band." When I told him that I couldn't even do them with a band he looked a surprised and said, "not even the black one???" Nope, I'm a loser! Okay, so my sad goal is to be able to do a couple of banded pull-ups. 
• There were a lot of people in the class tonight, so we did the WOD in two waves. I volunteered for the second wave as some people needed to be able to leave on-time. It was so hot & humid tonight, and I was sweating heavily just by being there, and especially after the warm-up. So wave one finished up and one woman from the wave came over and high-fived me and said "good job!" She thought I must surely have just been through the WOD by how much I was sweating. Nope. This is me just watching. I am a sweat beast. 

An Eventing Story: Huntington Farm Horse Trials 07/12/2014

A clip of my riding trainer, Alison Eastman-Lawler , rocking XC at Prelim (Huntington Farm Horse Trials, VT, on 07/12/2014).

When To Back Off

I've been struggling with some achilles pain for a few weeks. I've been really encouraged by my improvement in running and with the jump rope, as well as my ability to get through a WOD at CrossFit without taking as many breaks. But this achilles soreness has been plaguing me for a while and is taking some of the satisfaction out of my improvement. It's all related to running, I'm sure. I've been through this before, it's just one of those nagging overuse things that seem to crop up when I start running again. I've certainly started and stopped running enough times over the years to know.

So, now I am in a quandary. Do I back off and try to heal up? Or do I continue through it? It can be a fine line sometimes, am I doing the right thing for myself and giving my body the rest it needs, or am I wimping out? I chose not to go to CrossFit on Friday because the WOD was calling for a lot of running, jump rope and rowing, all of which aggravates my achilles. But I have been kicking myself all weekend for not going and am second-guessing myself. I still can't decide what the best thing is to do. I have tried some of the treatment documented in this article, and have been icing and wrapping my ankle. I don't think it's getting any worse. But I also don't think it's getting any better.

So, here I sit, couch surfing, trying to decide, 'Will I run a couple of miles on the treadmill today? Will I go to CrossFit tomorrow?' I just don't know.

The First Rule of CrossFit

So true! Everyone who crossfits wants to talk about it. That's why people like to call it a cult. The day I had my first CrossFit session scheduled back in May, I was talking to a guy at work about it. This other guy overheard our conversation and came running over to gush, "You're going to CrossFit??? I CrossFit! Which box are you going to? You're going to LOOOOOVE it!"

I think people are just so happy with the results and the experience that they just want to share it with everyone. I can see how you might get tired of hearing about it if you are not crossfitting though.

A Little Bit of Running Progress: CrossFit 07/09/2014

I don't normally go to CrossFit on Wednesdays as this is usually a riding lesson night for me. Riding was canceled today, however, as my barn was hosting a horse trial/show. I had also told someone at the barn that they could take Ruby to the show. I figured that it is probably good to go to CrossFit on different nights sometimes as each day of the week seems to have a different focus (Monday is High Bar Back Squats, Tuesday is Dead Lifts, Friday is Team Day, etc.) So, it's a good thing to get in some different strength practice. The WOD, is constantly varied, so that is always going to be a shake-up, regardless of what day of the week you choose to go! But the strength focus does have some structure throughout the week.

Posted workout for Wednesday, July 9th:

Warm-Up:

Run 600 meters

What I did: Same. And I ran ... Every. Step. The last time I did this loop (oh, probably about a month or so ago), I had to walk a bunch. Not tonight, I ran the whole way. And it also included that (-stupid ass-) hill. I actually set out for my running loop early, before the rest of the class started their warm-up because I'm so slow and I really just wanted to focus. I felt this was the right strategy and so will probably do that again when there is a run scheduled for the warm-up. Anyway, I'm happy that I've made this bit of progress. On a downer note, my left achilles has been a bit sore for a few weeks from the running, so I would be happy if I wasn't dealing with that. But I'm encouraged that the running has gotten a bit better overall. Especially as I am not really working through any real running program. 

Reps of 15-10-5:

Wall Balls: No Squat
Inchworms
Double Unders/Triple the # of reps, if you do singles

What I did: Same -- including the tripling of singles! Progress! (of course there was no real time cap, so that helped)

Performance / WOD:

A (Strength). Push Press 1RM (Translation: Work up to your 1 rep maximum for the Push Press).

What I did: I hadn't done the Push Press since my Ramp Up, so I had Coach Ben review the movement with me first. I decided to go back to the 15lb training bar for this, since I hadn't done it in a long time (I have been using the 33lb bar for the lifts I do every week). I started with just the bar and then worked my way up to 65lbs. My one rep with 65lbs was a bit shaky, so I rested a bit and tried again. The next one was marginally better, but not perfect. Anyway, I am calling my one rep max for the Push Press 65lbs. I'll work from that baseline for this lift. 

B (WOD). "Dancing Deb"

(Editorial Note: Cute title, but I am sure that they didn't have me in mind when they named the workout. Actually, I think I saw something on Facebook about a "Deb" who works out in one of the morning classes, so I am sure it was named for her. Anyway, I digress ... )

5 RFT: (Translation: 5 Rounds for Time)

10 Kettlebell Swings (53lbs men/35lbs women)
10 Box Jumps (24" men/20" women)
10 Push Ups

What I did: 5 rounds of: 10 Kettlebell Swings, 18lb kettlebell (Note: I should have used a heavier one), 10 "Box" jumps -- for me this was two 45lb stacked plates (Note: those freaking box jumps scare me!), 10 Push Ups from the knees (Note: this was the first round of Push Ups I've done at CrossFit where I haven't pushed up from a box or a bench. A comment about the CF Push Ups: The reason I've been doing them from a box is because CF wants you to do a Push Up that works the triceps more than your traditional variety. So, you are required to have your hands closer together under your chest. These are HARD! I can do the regular Push Ups, sort of, but the CF Push Ups are harder and so I've been scaling them with the box until now). 

My time was my score: 7:22.

C (Cash Out). 5x300 meter row

What I did: Same. 

I have to say again that I am pretty happy that the running has gotten a little better. I think if I could follow through with my plans and do a few runs during the week that it will only help me. I've been doing some active trail walks with my dogs and did run on my treadmill last night for two miles (alternating 1 minute walking with 1 minute running for the session), but I have to motivate myself to do a little more. Not a lot, but a little. I think three times a week for 30-40 minutes would be perfect for where I am right now.

A final note about my jump rope: I FLOVE it! I know it was pricey, but I think it was worth it. And I really like having my own jump rope for the workouts. Plus, it's snazzy!

Another workout in the bank.

CrossFit Gear: Head Band

My second CrossFit gear purchase:

(please forgive the crappy picture)

Well, I guess it is not really CrossFit-specfic, but I am hoping that this will help keep my hair in place during all the sweat flinging.

Post-Workout Review:

I really like the headband! I didn't fuss with my hair or need to adjust the headband at all during my hour+ CrossFit session. In my workout I: ran, jump roped, rowed, did push-ups & kettlebell swings. I'm a fan.

The headband is from: bicbands
I found the recommendation on this blog: Carrots 'N' Cake

Maxing the 1 Rep: CrossFit 07/07/2014

We had some crazy-hot weather last week. I'm talking in the high 90s and with oppressive humidity (over 70%). I just couldn't talk myself into crossfitting on Tuesday and Friday, the heat was beyond my ability to cope. Yes, I should really suck it up. I am definitely a heat wimp. Anyway, today it was extremely humid too and had been just about 90° during the day, but the temps had come down just enough that I was able to talk myself into going to CrossFit. Regardless of the weather, I probably would have gone anyway as I am worried about skipping too many at this stage. I don't want to lose momentum and I am worried that it would still be too easy to quit right now. I need this new program to be a deeply ingrained and an established part of my routine and it's too early to feel that I'm there yet. So, it was an extremely sweat flinging night, but I went and I got it done, so I'm happy.

Posted workout for Monday, July 7th:

Warm-Up:

Run or Row for 400 meters.

What I did: Ran for 400 meters (up the -stupid ass- hill and back). I'm actually a bit proud of myself for running when I could have rowed (a few people rowed, so I wouldn't have been the only one). I should make myself run more. 

2 Rounds of:

15 Air Squats
10 Push Ups
5 Ring Rows

What I did: The same, only push-ups from a bench. 

Performance / WOD:

A (Strength). HBBS - establish a new 1 RM!! (Translation: High Bar Back Squat. Work up to the highest weight you can do for 1 rep).

What I did: I shared my bar with Patty who is very knowledgeable about lifting and lifts some impressive numbers. She is also close to my age, so she is inspiring to me. Anyway, the last time I did an exercise with HBBS I worked up to 65lbs, but thought that I could handle more weight. Since the directive tonight was to work up to that 1 rep maximum, this was my opportunity to find it. Something that I had not yet done with any of the lifts. I started with the 65lbs, moved up to 85lbs pretty quickly after that. I was able to do 5 reps with 85, so I moved up to 105. I was able to do a few reps at that weight and so bumped it up to 115lbs. The first rep with the 115, I actually lost my balance a bit on the squat (and was very glad that Patty was there to help me!) But, I concentrated a bit, regained my focus and managed to do a good rep with the weight. So my 1 rep max for HBBS is now 115lbs. I will be working from that baseline for this lift now. 

B (WOD). "Crunchy Stuff"

5 RFT (15:00 Cap) -- (Translation: 5 rounds for time, cut-off at 15 minutes)

30 Double Unders
20 Wall Balls (20lb medicine ball men/14lb medicine ball women)
10 Ring Dips

What I did: I got to use my new jump rope! For the WODs that have called for Double Unders, I've been doing the same number prescribed, only in singles. To Rx (Translation: To do the WOD as prescribed), you're really supposed to triple the amount, if you are going to do singles. I am so bad at the jump rope that there is no way that I'll get through the rounds if I triple. Well, tonight, after a conversation with Coach Ben, I decided to compromise and double the DU reps for my singles (does that make sense?) I'm glad that I did as I managed to squeak them out!

Summary:

I did 5 rounds of:
- 60 Singles (jump rope)
- 20 Wall Balls (10lb medicine ball)
- 10 Push Ups (from a box) -- Note: Coach Ben had suggested the Push Ups as a modification for Ring Dips. I'm not ready for those yet.

Best of all, I managed to do all 5 rounds! In 14:59, no less. Managed to just barely get in under the wire. Those last 5 Push Ups were pretty weak though, I have to admit. 

C (Cash Out). 2:00 Max Weighted Sit Ups (25lb men/15lb women)

What I did: 32 Sit Ups (no weight) in 2 minutes. Stupid Sit Ups. 

Another workout deposit in the bank.

An Eventing Story: GHF Coffin Jump (Horse Trials, June 2014)

The Coffin jump at last weekend's Groton House Farm Horse Trials. My trainer (Alison Eastman-Lawler) comes through starting at about 6:50.

CrossFit Gear: Jump Rope

I've made my first official CrossFit equipment purchase.

I ordered it from Rx Smart Gear after reading a review of it on the Alicia Crossfit = Awesome. $49 seems like a lot of money to spend on a jump rope, but I am hoping that having the right equipment will help me improve. The cable is replaceable and can be swapped out when you're ready for a different size, or want to use different sizes for different training purposes. The more advanced you are, the thinner the cable you can handle, which apparently makes it easier to achieve Double Unders. I'd like to think that I could do them someday, but for now I'll just work on getting better at singles. I like the apple green handles! And it comes with a jump rope bag!

Pug Shot

Just because Fitzie is so cute (if a little portly).

Beginner Blues: CrossFit 06/30/2014

I am not sure how much I've spoken about the women at CrossFit, but let me tell you how amazing they are. In any given class, most of them are doing pull-ups or Toes-to-Bar without any assistance. They are lifting crazy amounts of weight. They Burpee and Thruster to amazing levels. Sometimes it's overwhelming to be the beginner in the class who has to scale everything and watch these women do what they do. I feel so guilty when the others in the class are gutting out a really tough workout as prescribed (Rx) and I am finished because I had to scale my stuff. That's not to say that it's not a struggle for me to get through even my scaled WOD, it's just that I can get through, say, leg lifts significantly faster than someone who has to suspend themselves from a bar and kip up their feet to meet their hands on that bar. Anyway, tonight was a rough one for everyone. I continue to be amazed at what the others in the class can do, especially the women.

Posted workout for Monday, June 30th:

Warm-Up:

Run 400 meters

What I did: Same. No walking. 

3 Rounds of:

5 Burpees
10 Thrusters (pvc pole or dowel)
15 Abmat Sit-Ups

What I did: Same.

(Editorial Comment: You've got to worry when you struggle to get through the warm-up)

Stretching:

Hip Mobility
Dislocates

Performance / WOD:

A. (Strength) HBBS E2M x 6 2 reps @ 90% 1 RM (Translation: High Bar Back Squats, every two minutes for 6 rounds, do 2 reps at 90% of your 1 rep maximum.)

What I did: I'm still trying to figure out what weights I can do for everything. Since HBBS seems to be something we do every week, I've been moving the weight up a little bit each time. Last week I did 55lbs, tonight I did these reps at 65lbs. I could have added more weight, I think. 

B. "Crankshaft"

21-15-9 for time: (Translation: 21 reps, then 15 reps, then 9 reps of the following intervals)

Bar Facing Burpees
Thrusters (95lbs men/65lbs women)
Toes-to-Bar

What I did: Looking at the posted workout just now, I realize that I totally read the board wrong during the WOD! I thought it said 21-12-9. I read the board multiple times and that is what registered in my brain. But now reading the posted WOD, 21-12-9 makes no sense. Of course it was 21-15-9, doh!!! Okay, I ended up doing, 21 reps: Bar Facing Burpees, Thrusters (15lbs bar), Leg Lifts. 12: Bar Facing Burpees, Thrusters, Leg Lifts. 9: Bar Facing Burpees, Thrusters, Leg Lifts. 

I started out doing the Thrusters with the 33lb bar, since the last time I did them I did it with the 15lb and thought maybe I could handle more but, nope. I got through about 2 barely able to lift the bar out of the squat. So, I switched back to the 15lb. Next time maybe I'll use that bar, but add 10lbs, might be a good compromise. 

The last time I substituted leg lifts for toes-to-bar, I could barely even do the leg lifts because of my very tight lower back/upper hip area and tonight was just as tough for me. It's embarrassing, really. All these people are leaping onto a bar, suspending themselves and repeatedly hoisting their feet up to join their hands to the bar and I can't even do a freaking leg lift! I had to actually scale my scale by doing knees-to-chest lifts. Sheesh. 

The workout, even with my scaling, was killer. Burpees in particular are just incredibly hard, especially when there are multiple sets. 

Anyway, my total time for the workout was 13:03. I probably shouldn't even record it since, well, I CHEATED, and with all the scaling, etc. But whatever. 

Oh yeah, there was also a Cash-Out:

C. Accrue 3:00 in a handstand hold on a wall in as few sets as possible.

What I did: You're kidding, right? I am a long way away from being able to do anything like a handstand!

I know that we all have to start somewhere but, I have a feeling I'm going to be a beginner for a long time. It's almost embarrassing when the others congratulate me after the WOD, high-five and say, "good job". I try to be accept it gracefully, but I want to respond, "Not really. I suck."

I guess I just need to embrace this sentiment for now:

A CrossFit Story: Lindy Barber

Eventing Goals

(Note: Picture taken from the Groton House website - this is not me!)

With the new-found confidence and focus that CrossFit and a more consistent riding program this season has given me, I've started thinking about some actual riding goals, beyond just the training goals I always have in mind for Ruby. This weekend is the Groton House Horse Trials, so it got me to thinking, 'wouldn't that be an awesome goal for next year?' The more I thought about it, the more I started to like the idea.

I talked to my trainer, Alison, about my idea on Thursday and she seemed to think that it was a good and, more importantly, reasonable goal. So it is starting to shape up into a plan. It gives me a year to really work towards something significant. The thing about Groton House is, it starts at Novice (2'11" jumps), so there is no falling back to BN if I'm not ready. I can do it, I did it at UNH a couple of years ago, I can do it at Groton House. Here are my goals to get there:

1. Continue in CrossFit, minimum 3x a week.
2. (Sub-goal to CF) Get fit, get strong, develop great endurance/stamina.
3. Continue our forward progress in Dressage. Reach next Spring able to put Ruby on the aids more consistently. More easily forward and quick off the leg, straighter with more harmony and relaxation. Balanced canter!
4. (Related to Dressage) Come up with a great warm-up plan to accomplish the above in any ride. 
5. Develop and stick to a conditioning plan. Ride hills, trot sets, canter sets, etc. with regularity. 
6. JUMP! Jump every week, one way or another. Jump what the trainer says. Don't crap out and say that you want to finish on that last course if your trainer wants you to jump some more. Don't complain. Don't whine about jump height. 
7. (Related to Jump) On your own, work on balance and "Dressage" in between the fences. Do your circle-jump-circle exercise. Try other exercises that will promote balance and better rhythm on jump courses. 
8. Start off the Season next year fit, fit, fit!
9. Have fun and have a great attitude. 

Post Script: Looking at the results from cross-country day at Groton House today, I wonder how smart this goal is after all. There are a LOT of rider falls and eliminations in all divisions. Yikes. 

Thankful for the Scaling Option: CrossFit 06/27/2014

I have to say that it is slowly getting easier to walk into CrossFit, even on Team Day. There are definitely moments when I have that argument with myself, but I know that I would hate myself later if I didn't go, so off I go.

Posted workout for Friday, June 27th:

Warm-Up

Run or Row for 400 meters

What I did: Rowed 400 meters. 

3 Rounds of:

10 Jump Squats
10 Kettlebell Deadlifts
10 Push-Ups
10 Kips

(Editorial Comment: For some reason, the warm-ups seem to be getting harder)

What I did: 3 rounds of 10 Jumping Squats and 10 KB Deadlifts. 3 rounds of Push-Ups from a box. 1 round of 10 active hangs from the pull-up bar (surprisingly HARD!), 1 round of Ring Rows, 1 round of 10 active hangs from the pull-up bar. 

Stretching:

Hip Mobility Complex
Hamstring Stretch
Kicks
T-Spine Smash

What I did: Hip Mobility Complex, Kicks, T-Spine Smash.

Performance / WOD:

A. Deadlift - 12:00 to build to a heavy double for the day. (Translation: Take 12 minutes to build up to a heavy weight for 2 reps).

What I did: Started at 55lbs and ended at 125lbs for my 2 reps. This is the max weight I've done for Deadlifts so far. 

B. Teams of two, AMRAP 18:00, leapfrog format: (Translation: Teams of two, as many reps as possible for 18 minutes, alternate intervals of)

100 meter Run
10 Deadlifts (225lb men/155lb women)
10 Pull-Ups
10 Box Jumps (24" men/20" women)
10 Lateral Burpees

There were only two of us in tonight's session again. This time, however, it was Caroline and me.

What I did: I started off the workout with the run, we alternated through ... well, we actually lost track how many rounds! I think we decided that we each ran 4 times, so I'll go with that. The Deadlifts I did were at 85lbs. Instead of Pull-Ups I did Ring Rows. Instead of Box Jumps, I jumped to two stacked 45lb plates. Instead of Lateral Burpees, Coach Jen had me do lateral jumps over the barbell. So, I basically scaled everything except the running. Sheesh. Even with all the scaling, it was still really hard and there were a few times that I felt a bit light-headed. Someday this will get easier, right? 

Another workout in the bank.

CrossFit: Letting Beauty Speak

And this video really did speak to me.

If It's Humid, It Must Be Tuesday: CrossFit 06/24/2014

It always seems to be pretty muggy for CrossFit on Tuesday and today was no exception. I sure was tired walking into the box today. I had very poor sleep last night so I was dragging. I am proud of myself for even getting myself there tonight.

Posted workout for Tuesday, June 24th:

Warm-Up:

Jump Rope 3 x :45 on/:15 rest (Translation: jump rope for 3 minutes, sets of 45 seconds, with 15 seconds of rest between each set).

What I did: Same. My fatigue really showed as I was only stumbling through about 5 jumps at a time before screwing up. On Friday I was stringing together 20 at a time, but tonight it was a real struggle. 

Stretching:

Hip Mobility Complex
Kicks (front, back, side)
Super Front Rack (band or dowel)
Banded Overhead

What I did: Same. 

Barbell Warm-Up, led by coach:

10 Deadlifts
10 Hang Power Cleans
10 Lunge Steps (5 per side)
10 Front Squats
10 Squat Cleans

What I did: Same, except I only did a couple of the Squat Cleans. I can't really do them (at least with the 35lb barbell) very well yet and Coach Jen wanted me to work on my Power Cleans. 

Performance / WOD:

A. Clean Complex 12:00 to build to a heavy set of 1 Squat Clean + 1 Hang Squat Clean + 1 TnG (touch-n-go) Squat Clean

What I did: Hang Power Cleans at 55lbs. I was really feeling it tonight, so I found it a struggle just to do it right. 

B. 4 Rounds for Time:

28 Double-Unders (84 Singles)
14 Push-Ups
7 Power Cleans (women 95lbs)

What I did: 4 Rounds of 28 jump rope singles (again, I was really feeling my fatigue, I had a bit of trouble busting them out without screwing it up), 14 Push-Ups from a box, 7 Power Cleans at 55lbs. 

My time for the above was 9:47.

C. Cash Out: Airdyne (bike) 5 x :20 max effort, rest 2:00 between (Translation: Sprint all out on the Airdyne Bike for 20 seconds, rest for 2 minutes. Do this 5 times).

What I did: Same. 

I'm really glad that I went tonight and I was very glad when it was over! Some of these "rounds for time" WODs, I get to the second set of intervals and think to myself, 'how am I going to get through ALL of them???' But I manage it somehow. I guess there is a lesson there somehow.

A CrossFit Story: Anybody Can Do Anything: Maddy

CrossFit How To: Hip Mobility Stretching

The stretching at CrossFit has helped me so much, I wanted to post a video of some of the stretches we do there.  I would put an abmat or a pillow or cushion under the knee though.

I can't believe this guy is doing them in jeans!

Running & Wall Balls - ACK! CrossFit 06/23/2014

After last Friday's Running and Wall Ball Fest I came into CrossFit Earned tonight and what did I see on the board for the WOD? Running and Wall Balls! Yikes. Although, I have to say, I don't freak out quite as much when I see running on the board as I did as recently as a week ago. But the Wall Balls? Okay, I can do them okay, but my quads were still sore from Friday's WOD. Sheesh.

Posted workout for Monday, June 23rd:

Warm-Up:

Run or Row 400m

What I did: Rowed for 400 meters. 

3 Rounds of:

10 Air Squats
10 Push-Ups
10 Sit-Ups

What I did: Same, except that I did push-ups from a bench. 

Stretching:

Banded Hip Distraction
Banded Hamstring
Dislocates
Pec Release
Bit Mashing

What I did: Hip Mobility Complex, Banded Hamstring, Dislocates. 

Performance / WOD:

A. HBBS 5x3 @ 85% 1RM (Translation: High Bar Back Squat, 3 sets of 5 at 85% of your 1 rep maximum)

What I did: I worked up to 55lbs for this exercise. I did more than 3 sets of 5 though. Did a bunch at 35 and then 45lbs. Then I did the 3 sets of 5 at 55lbs.

I was then starting to put my weights away when Fred came over and said he wanted to show me a couple of things. Fred is one of the class members who can lift some serious weight and he likes to help everyone out when we are working on something that he does well. So, we put the weight back on and he gave me some pointers about my form as I did a bunch more reps. I did a few as he coached me and then I did a set of 8 at the end. Not sure how many reps I did overall, but I ended up doing quite a few at 55lbs, once it was all said and done. So, I'm thinking that I can probably handle more weight for the HBBS. 

B. 4 Rounds for Time:

300 meter Run
20 Wall Balls (20lb men / 14lb women)
10 Pull-Ups

What I did: I did all of my running. Okay, to be completely honest, I did walk for about 15-20 seconds on the 3rd run repeat, but that was all. All the other running was a pretty slow shuffle, but I didn't walk. I just have to keep on working on it. I did all 80 Wall Balls, only with the 10lb medicine ball (I don't even want to think about what my quads are going to feel like tomorrow) and I substituted Ring Rows for the pull-ups. 

My time for 4 rounds of the above was 16:14. I'll take it. 

C. Cash-Out: 100 Sit-Ups for time.

What I did: 100 Sit-Ups in 7:21? 7 minutes:something anyway. I was the last one to finish this part, but at least I did it. 

After the workout was done, I worked a little bit with Coach Ben to see if I could do banded Pull-Ups, or at least to see if I was any closer to being able to do them. Nope, not even close. But Coach Ben did show me another modification that I can do that may build my upper-body strength a little quicker than the Ring Rows. Basically, you stand on a box, hold onto the pull-up bar, hang from the bar while still standing on the box. You can then use as much of your legs to help pull yourself up to the bar as you need to, hopefully, needing less leg support and more upper-body as you get stronger. Anyway, I'll see if I can give it a try the next time we have Pull-Ups on the board.

CrossFit Earned:

I Am An Athlete: Changing What It Means To Be Strong