I Wish I Had Greek Blood...

Do you ever walk into the gym knowing that the workout is going to crush you? It's that slight mental tick that gets in the back of your mind, nagging and reminding you that you will probably regret the next five to ten minutes of your life and making you wish that it was your rest day. Today was one of those days.

I was (un)fortunate to know what I was in for when I arrived at the Fort. The boyfriend had informed me earlier what the WOD was and so I was (somewhat) mentally prepared for the Suck Fest that I had bought front row tickets to. I was also (un)fortunate enough to have arrived just before the second heat of 5pm-ers. As soon as I walked in I said "hello" to Steph (Rasmussen) who was getting drink. She responded with a "hey" and then quickly answered Bill who had just asked her what weight she was using for the workout.

"I'm going RX'd," she said as she ventured back over to her bar under the loft.

"Damn," I thought (okay, I said it aloud) as I took off my jacket and put on my other shoes. "That's a lot of weight."

And it was. The workout was (after completing 5-5-5-3-3-3 of back squats) was the following:

12 - 9 - 6

• Deadlifts (140/95 kg)
• Thrusters (60/40 kg)

Goal: 3-7:00
DNF: 10:00

I waited in the lobby as Bill called the 3-2-1-Go! and watched this whole thing go down. It looked tough, and as I watched everyone crumple to the ground at the end of the WOD, I really wished that I had taken today as a rest day. Heavy weights are not really my thing. Despite this, I took a deep breathe and headed upstairs to warm up.

I went through one of our old school warm ups: I rowed for a little bit, did a couple sets of ten pull ups, push ups, sit ups and back extensions. The group then did some mobility drills and then set up for the back squat.

In regards to my back squat, I felt pretty good. I'm not exactly sure what my one rep max is but I was able to do three reps at 65 kg. Moreover, it was only on my very last rep that I felt like the weight was about to crush me.

Then came the workout. Since my single rep max deadlift is 102 kg, I decided against trying to do the WOD RX'd. It wasn't going to happen. I did, however, decide on 80 kgs and to do the thrusters at the prescribed weight. Here's how this debacle went down:

Round One: I repped through my deadlifts and then went to do my thrusters. The result? Not so much.

Round Two: I did three sets of three on my deadlifts and then went to do my thrusters. Again... not so much; however, I did manage to catch Pete (the other Rasmussen) out of the corner of my eye going RX'd and yelling "time" just as I was about to drop the bar on my head. (So jealous).

Round Three: I did three and then three sets of one and then moved onto my thrusters. This time, WOW. I practically did drop the bar on my head, twice, and then followed suit, crumpling to the floor when I finally reached "six".

Overall: 10:08 = D.N.F.

Needless to say, I was not able to go RX'd like either Rasmussen. Heck, I wasn't even able to finish. I'd be embarrassed but I was (and am) still tired. I wish that I had Greek blood.

So Much for The Show

I arrived at the Fort today and was greeted by the strength workout of hang power cleans and a metcon consisting of burpee box jumps and sit ups. Had it not been for the fact that I finished school today, I probably would have been bothered by the hang power cleans and burpee box jumps, especially after last week's debacle (my shoulders hurt for days); however, today I was ready to take on the WOD.

The class started by doing some mobility drills and then moved onto the strength portion of the workout. I retreated into my little corner and began working on the following:

Hang Power Cleans
3-3-3-1-1-1

30-35-45-47-49.6-51.6

To be honest, my first couple of sets were pretty easy. It was when I moved up to the 45 kg that it began to feel heavy; however, this did not deter me. I've been struggling with breaking the 50 kg barrier for some time, and I wanted to push my way through. I figured that working my way up slowly was the way to go. So after cleaning three reps at 45, I went to 47, then to 49.6 and then completed 51.6. Both subsequent reps felt fairly strong and I was very pleased with the fact that I was able to break 50.

After basking in my (I think PR glow) accomplishment, I began setting up for the metcon, which was an AMRAP in 15:00 of ten burpee box jumps and twenty sit ups. Again, I grabbed a box, ab mat, my book and then found my way back to my corner. I set up everything, including opening my book to a blank page so that I could keep track of my rounds. My goal was simply to try and keep a good pace so that I could continue to rep through both movements (that and try to not let Stacy crush me).

When Bill finally gave the 3-2-1-Go!, I was ready to go. I was able to maintain a good pace throughout the workout and was even able to hold my own when Season accidently kicked me in the head. (Just for the record, it didn't hurt). Anyhow, in the end I was able to complete eight full rounds plus ten burpee box jumps and eight sit ups. Stacy still crushed me (she completed nine full rounds) but there was a silver lining. I beat The Show by one rep. Heck. Yes.

Taking the Crazy Train to So. Dak.*

Although it has been awhile since this past weekend, I think it is still necessary for me to comment on my little field trip to CrossFit Sioux Falls. Last Wednesday, my brother, sister-in-law and I hit I-90 for about seven fun-filled hours to make it home for the holiday weekend. Thanksgiving went well and on Friday I headed out to participate in the Black Friday activities; however, before then, I made my way over to CrossFit Sioux Falls for a quick WOD.

When I arrived, I was greeted by one of the owners, Chris. He let me in on what we were doing that day, told me that one of their CrossFitters was actually visiting the Fort (awesome - exchange program), and then let me be to complete the warm up, which consisted of three rounds of box jumps, kettlebell swings, and walking lunges.

After completing the warm up, all of us congregated around the white board to conquer the following beast:

Trevor

In teams of four complete the following, for time:

• 300 pull ups
• 400 push ups
• 500 sit ups
• 600 squats

*Only two people may work at a time.

I was lucky enough to be paired up with three awesome ladies (Jeri, Becky and Sarah). Jeri and Sarah set themselves up on a band on one side of the jungle-gym contraption (seriously... it was kind of weird as I could feel the entire thing moving beneath me as I was kipping) that was in the middle of the floor and Becky and I set up on other. We were given the 3-2-1-Go! and away we went.

I was particularly pleased with my pull up portion of the WOD. I cranked out twenty pull ups my first time out (heck yeah!) and then Becky and I proceeded to switch back and forth after completing ten reps each. Granted, I wasn't always able complete ten at a time, but I did feel rather accomplished that Becky and I completed more than half of the pull ups.

In regards to the rest of the workout, I was relatively pleased with myself. As someone just coming in, I wanted to make sure that I carried my weight and didn't let my team down. I felt that I sufficiently did so, with maybe the exception of push ups. I felt as if I struggled a bit. At the moment, I tried to remind myself that I was doing chest to deck push ups in sets of ten, but I hated feeling like the deadweight. This was probably why I was determined to fly through the sit ups, completing fifty my first time out and then finishing subsequent rounds in reps of thirty, and then continuing cranking out squats, doing sets of thirty until we were all confident that we had gone over on our reps. I guess that counting problems aren't limited to the Fort.

Anyhow, overall it was a great experience. The ladies on my team were awesome and I thoroughly enjoyed the WOD. What I did not enjoy was that I was sore for three days afterwards. Guess that's what you get for taking the crazy train to So. Dak.

*So. Dak. was the old post office abbreviation for South Dakota. According to my South Dakota friends it's much cooler to say So. Dak. than South Dakota. Who am I to disagree? It's more fun to say...