Some (Knee) Highs and Some Lows

I'll keep this brief. Today for strength we did deadlifts (5-3-1+). The first five reps were to be at 75% of your one rep max; the set of three was to be at 87.5%; and the one-plus was to be your one rep max plus any additional reps. My numbers looked like this: 82.5 - 96 - 110.

Now, I did not do additional reps of my one rep max. Instead, I climbed the weight up slightly. I did an additional rep at 111 and then another rep at 113, which I was pretty pleased with. Yay for personal records. It must have been my new knee highs.

After the strength workout we then moved on to probably my least favorite named workout of all time: Angie. (For a rundown of my last experience with Angie please go here: An Ode to Angie).

Now there may be some psycho-- I mean, really cool people that enjoy Angie's company through 100 pull ups, push ups, sit ups and squats; however, I am not one of them. My dislike for Angie is based on the fact that my hands have a tendency to explode whenever she's around, which did happen today when I was halfway through my pull ups.

However, since I am too stubborn to quit, I kept going; I finished the pull ups, moved on to the push ups, struggled through those and then went through the rest of the WOD relatively quickly. All in all, I finished in 26 (something), which was a heck of a lot better than what I did it in last time (32-something). I'm just guessing that Angie laid off just a little because of my socks...

I still don't like her though.

CrossFit Total

Yesterday we completed the following workout:

CrossFit Total

• Back squats
• Press
• Deadlift

You are allowed three single attempts at each movement, in which you want to achieve your single rep max. In order for a rep to be deemed as successful, it must be in one fluid motion. Your total is the sum of each max rep.

I had never done the CrossFit Total before and was excited to do it. I had watched some of the five pm class go through the WOD and wanted to know where I was at strength-wise. Everyone was putting up some serious numbers and I wanted my name right alongside them.

I obviously started with the back squats, warming up and maxed at 76 kg (PR). After that I moved on to presses and then maxed out at 42 kg (another PR). Finally, I went onto deadlifts. I had to beat 102, which was old personal record, and had to beat 105, which had kicked me off the record board. Luckily, I was able to pull out a 110, beating my old PR by eight kilos. Awesome.

Overall, I was pretty happy with my final number (228) and am looking forward to the next time the Total comes around.

Four Men & a Lady

This past Saturday Pete, Matt L., Garth, Tom and I (along with the coaches) all woke up a little earlier to compete in a three WOD extravaganza in order to help us prepare for sectionals. Bill took the three workouts for the day from a competition that had been done earlier in Utah. The workouts looked a little like this:

WOD #1
For time:

500 m row
440 m run

TIME: 3:57

WOD #2
For total reps:

:90 clean and jerks (35 kg)
:30 rest
:90 ring dip push ups
:30 rest
:90 front squat (35 kg)
:30 rest
:90 burpees

TOTAL REPS: 65

WOD #3
For time:

440 meter run
10 deadlifts (65 kg)
20 box jumps (24")
30 kettle bell swings
40 wall ball shots (14#)
50 meters of OH walking lungs (10 kg)
400 meter run

TIME: 12:52

Overall, it was a great experience. Although I wish another female would have been there, it was great to workout with the guys. They're uber competitive and really pushed me to do better. (I was only disappointed that I wasn't able to show them all up in the last WOD when I was in the lead for a good ten seconds. ) All in all though, I did okay. When Bill calculated the final numbers I would have finished eleventh overall out the the 27; moreover, if I hadn't messed up on my final run (I was so excited I was in first place I forgot to run around the cone), I probably would have finished somewhere around sixth place, which is kind of exciting.

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.

And I'm Back...

For those of you who used to read my blog (I use past tense because I've been absent for awhile), I'm going to attempt to get back to your regularly scheduled blogging. As I mentioned before in passing that school has a tendency to take over my life. To be frank, not much has changed; however, with the semester winding down and my brain continually on the fritz, I am planning (and hoping) that getting back to my blog will help me maintain a sense of balance in my hectic life.

OK. So enough with the blah blah blah about school and back to what really matters: CrossFit. This week so far I have deadlifted, power cleaned, front squated, push pressed, and done more ring dips than a person cares to do in single day. Add tall box jumps, sit ups, running and body rows to the mix and you've got an amalgam of three days worth of WOD's.

Strength-wise, my power cleans and push presses are coming along nicely, especially my power cleans. I'm feeling much better about my cleaning ability, and I am determined to make myself love (and crush) them. Front squats - eh, not so much. I have trouble driving up with my elbows. On the other end of the spectrum, in the metcon area, my box jumps, runs, body rows and sit ups are still relatively strong and feel that, in many ways, they are improving, which is all I can ask.

Everything aside, I'm excited about where I'm going CrossFit-wise and hope that I am able to frequent my lovely blogger space more often. Also, the next time I get some time off, I promise to post something more witty.

The Coolest Thing I Did Yesterday...

No, it wasn't the deadlift/burpee workout from the Games, although that was pretty sweet. I did the WOD (5 rounds for time of 5 deadlifts (70 kg) and 10 burpees) in 4:57. It was a creeper. Those burpees are killer after round two of deadlifts, and based on my wanting to lay down after only 5:00 minutes, I'd say it was fairly successful in kicking my ass. However, this was not the coolest thing I did yesterday. The coolest thing I did yesterday was teach my Aunt's five year old grandson how to do burpees.

I was downstairs cleaning up my living space (I actually taught him how to vaccum as well - whole other story though), when Connor came downstairs to pay me a visit. He was showing me how he could do jumping jacks when I asked him if he had ever done a burpee. He shook his head "no" and then I took my teaching opportunity. Here's the final result (I apologize for the sideways video... Not sure what happened...):

Although he didn't always jump up on his burpees, I'd say Connor did a pretty good job. He is five. Now all I need to get him to do is eat broccoli.

Long Stories, Short

CrossFit-wise, here's what has happened to me this week:

On Monday we worked on our clean and jerks before moving onto burpees on the minute. My clean and jerks my reps looked a little something like this: 45-47.2-49.6-52.4 (EPIC FAIL). I'm still having (weird... who would have thought?) trouble dropping under the bar. Trying to work the split jerk helped a little, but I was still having issues with my knees and such. As for improvement - I think I'll just have to keep practicing because I'm not really willing to eat a whole chocolate cake like Boyd did (this apparently helped him).

As soon as we finished the clean and jerks we moved on to burpees. Now, I was not one to be deceived by this workout. I remembered all too well when we did pull ups on the minute (that WOD was like the bane of my existence) and how quickly the "suck factor" entered into the picture. Oh no. I was not one to be deceived and so, my game plan was just to do as many burpees as possible. Oh, and try to beat Garth by one rep because he apparently quit during the morning class (this obviously did not work - but you can give Jennie and I credit for trying). In the end, I did fourteen rounds plus seven burpees. During round fifteen, my ankle went all haywire on me and this prevented me from cranking out a few more at the end, that and the fact that I wanted to be done.

On Tuesday, we did some deadlifts (yay!) and "Helen." For the strength portion we were to complete four, three rep sets leading up to 75% of our one rep max (100 kg for me). Well, after completing my 70, and Jennie informing me that it looked too light, I decided to complete another set at 80. It felt good and I smiled.

As for "Helen," I really wanted to beat my previous time of 11:18; however, I was not able to do so. I would like to attribute my lack of PR to the deadlifts and the 45 mile per hour wind that we had to run in. My "Helen" time was 11:34. As we can both see that is not better than 11:18, and as much as I would like to blame deadlifting and the wind, I begrudgingly admit that I just didn't get it done. Oh well, maybe next time...

"Now stick out your butt like: 'Haaaay!'"

When I arrived at the Fort yesterday for the ladies class, my eyes were immediately drawn to the strength workout: Snatches. All perverted humor aside, I was actually excited to try this. I had never done the movement before, so when Jennie began going over the form, I was paying close attention.

She broke down the movement, starting with the high pulls and then overhead squat position before putting it all together. Jennie really emphasized sticking out your butt when starting, in a position I would now like to deem as the "Haaay! Position." I digress though.

We did 3-2-1-1-1 reps of Power Snatches. I completed three reps at 25, two at 30, failed twice at 35 (the first time because my grip was too wide and the second because I fell backward when I was dropping underneath) and then completed my last single rep at 35 (about time!). Needless to say, I was determined to get that 35, especially since the weight didn't seem all that heavy. Once again, it was my form holding me back. As it seems I may have the same problem with my snatch (seriously, get your mind out of the gutter) as I do with my clean and push jerks: I still need to drop under the dang bar. Regardless though, I liked the movement and am excited to keep working on it.

As for the actual WOD, we did the following:

Five rounds for time:

15 deadlifts (50% of your single rep max = 50kg)

30 double unders

My time? Nine minutes, which I was relatively pleased with. It helped tremendously that I repped entirely through both movements my first round and was able to crank out at ten deadlifts each subsequent round (except for the last one where all I did was nine) and primarily sets of 10-20 on my double unders. Of course, there were moments where I didn't get 10-20 reps and was only able to complete sets of five or so, but those moments were few and far between. I actually felt good about my jumping rope ability yesterday.

Anyhow, in the end it was a good quick metcon, and just for the record (*cough* Tommy Mo *cough*), there was no sandbagging involved.

All of us lovely ladies posing for the camera.

All us lovely ladies ready to dead lift

On another note: Mariah just came back for her first CrossFit WOD since she had her baby. Welcome back!

Friday Goods

Thursday was Kilo's birthday and, as a result, he was able to pick the WOD for the following day. I'm not sure if he saw this WOD somewhere or if it was of his own creation, but it was awesome. We started out with some deadlifting, three sets of five (65-75-85), before moving onto the following:

Kilo's BDay WOD

With a 400 meter run in between each three rounds:

3 rounds for time:
7 deadlifts
7 box jumps

3 rounds for time:
5 deadlifts
5 box jumps

3 rounds for time:
3 deadlifts
3 box jumps

Like I said, "awesome," right? Well, I thought it was. Deadlifting, box jumps and runs are all good in my book; however, I was a bit hesitant to go too heavy during the WOD because I didn't have a whole lot of energy (It had been awhile since I had eaten, let's just say that). As a result, I did not go at the 85% of my five rep max that day (72 kg). Instead, I went with 60 kg so I wouldn't be completely gassed round four and so that I would be done in the 15-20 minute cut off period.

During the WOD, I'm not sure if it was actually the lack of food, if it was completely mental, if it was just the workout itself, or if it was all of the above, but the weight started to get to me more than I would have liked. In the end, I finished the WOD in a little over twelve minutes, and then I went home and ate. I had a good breakfast (some eggs and sausage... yummy); I had had a good workout. Friday was a good day.

Team Bug Zappers

I am a sales person's dream. Just imagine the following scenario:

I am walking around Woodfield, minding my own business, trying to decide if I should purchase those new pink Pumas or buy some new black pants for work. I think to myself: Black pants are necessary; however, Pumas are so much more fun and they're better for pose running. I pause, exactly two seconds too long, one foot inching towards the Puma store and the other towards Express, when a sweet, confident voice calls out to me: "Why hello there. Would you like to purchase this new iPhone?

I shake my head: "No. No thank you."

Mr. Confident is fully dressed in his AT&T polo and smiling. My 'no' has had little effect on him: "But it is fully featured - with a large touch screen; it holds up to 10,000 different applications, includes full Internet service, plays music and can practically wash your hair for you."

I remain semi-tough. "No thanks," as I turn to head back towards Puma.

Mr. Confident interrupts my departure, again: "But it comes in a variety of colors, including blue, lime green, orange, purple and pink."

Wait. What?

I stop, turn and head over to the counter, which Mr. Confident has littered with colorful iPhones. My eyes widen and both my Pumas and black pants are forgotten as is my two year contract with TMobile: "You say it comes in pink?"

While this situation did not actually happen (and is a bit exaggerated), there is some truth to it. I can often be easily talked into purchasing and/or doing things. (Apparently, Dare did not do a very good job with me in the whole "peer pressure" department.) Take for example this past Saturday.

I went into the Fort early Saturday to get in my final rowing WOD. I finished the WOD right before Team Saturday was about to start; I headed downstairs to grab my things so that I could go shower and get ready for the Cubs game that afternoon, when Bill asked me if I was going to stay for the workout. I looked over at my boyfriend, who was standing in the doorway, his bag over his shoulder, ready to go.

I shake my head. "No," I tell him and then walk towards the entryway to grab my purse and sweatshirt.

Jennie then stops me: "Are you working out?"

I peer back up at the whiteboard. It's the OPD Team WOD we did several months ago: 400 meter run - 80 deadlifts, 80 box jumps, 80 push press - 400 meter run. Me likey.

Begrudgingly, I tell her "no" and inch towards the doorway before Bill chimes in much like Mr. Confident from above and says that I have to stay to help even out the numbers. Once again, I look over at my boyfriend, who is still standing in the doorway.

"Do you care if I stay and workout?" I ask over the growing noise in the Fort. He shakes his head; I smile, and just like that I am a part of another Team Saturday.

Jennie and I partnered up. We scaled a little more than perhaps we should have, but we were both tired from the row we had completed earlier that morning; we also designated ourselves "Team Bug Zappers" because of all Jennie's mosquito bites. Regardless, when Bill gave us the 3-2-1-Go!, we were both ready to gut out the workout.

Long story short, we kind of flew through this. We completed the WOD in under fifteen minutes and we won the team challenge. Personally, I always enjoy pairing up with Jennie because she makes me work harder. (A little motivation and competition never hurt anyone if you ask me.) As a result, my primary focus (beyond winning) was to try and match Jennie in reps. I think I succeeded for the most part, and lucky for both of us, our pretty Team Bug Zapper picture will soon grace CrossFit Fire's mainpage for last Saturday's post.

For the record though, I should probably still work on that "peer pressure" thing.

The CrossFit Continuation of Awesome

Three things:

1. I went to the Fort this past Saturday for "Team Saturday."
   
2. We did the Stadium WOD from the CF Games.
   
3. It was awesome.

We started out with a short 800 meter run, mobility drills and some burpees because The Garth Show failed to introduce himself to Darryl, a visiting CrossFitter from Buffalo, New York. We then we all waited anxiously as Bill determined the teams.

I turned out to be pretty lucky that The Show failed to introduce himself to Darryl because I ended up being on a team with him, and I wouldn't have remembered his name otherwise. Jeff and Stephanie rounded out the rest of our team, and I was feeling pretty confident about our chances. All the teams seemed pretty evenly matched.

After everyone was sorted into their respective teams, set up began. It took longer than I think anyone anticipated; for some reason there were mix ups with where teams were competing and so on. Regardless, we got it all sorted out and were soon in our places to begin the workout. Just as a reminder, the Stadium WOD consisted of:

Stadium WOD

30 Wallballs (20lbs/14lbs)

THEN

• Row 300m
  
• 30 Box jumps (24")
  
• 30 KB swings (24kg/16kg)
  
• 30 Push press / Push jerk (40lbs/25lb)

THEN

30 Deadlifts (225lbs/135lbs)

Since there were a limited number of 20 lb wall balls, we did a stagger start with the teams. My team was one that started later; however, when we got the 3-2-1-Go!, Stephanie was off, repping through those wall balls like a mad woman. I was the next to go, then Jeff, and then Darryl. We were all there cheering each other on throughout, driving each other to do better. It was your typical CrossFit continuation of awesome.

After finishing the wall ball portion of the WOD, we moved onto our respective stations. I went from rowing, to box jumps, to push presses, to kettlebell swings. Out of all the exercises I was most pleased with my kettlebell swings and push presses. I almost repped through both exercises. I was less pleased with my box jumps and rowing. I was able to get a good string of about 12 box jumps in and then ended up having to stop every so many reps rather than pushing right through. As for the row, I'm not sure what I was doing there, but I know I could have rowed faster. Then came the deadlifts.

I love deadlifts. They are by far my favorite lift, and I felt pretty good about my pacing throughout, especially since I hadn't done them in awhile. I only had to stop twice and it was due more to my grip rather than feeling overly tired. Stephanie, on the other hand, was like "Psh. Who stops on their deadlifts?" and then repped right through all 30 of those beasts.

When we called "time," I was proud of my own and especially my team's performance. Stephanie had been a deadlift machine; at one point, I saw Jeff popping that kettlebell up like it was nobody's business, and I remember looking over at Darryl while I was rowing and thinking, "Daaaaaaaaaammmmnnnn." Let me tell you, Darryl took out those push presses faster than a mugger in Central Park. It was awesome. What made it even better though was that these were the only things I witnessed from my own team. The other teams were equally intense and focused.

On other teams, I saw Zach, Jennie, Beth and Stacy all crushing the deadlifts; I witnessed Tommy Mo and Super Dave flying through the wall balls, and got to watch Jessica and Garth cranking it out on the rower. All around, everyone did a phenomenal job. It was great to see such intesity and hard work from everyone.

After all was said and done though, it wasn't until I was writing down the WOD on a stolen piece of paper (my book is at home), that I noticed that my team had won with the time of 18: 12. I do believe that my response was: "Wow... We won." All nonchalant and such. It felt good though, and I must admit, we look pretty good holding that belt too.

Jeff, Stephanie, Me, & Darryl