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...

You Never Forget Your First

It was about 12:30 pm when I found out that we were doing "Fran" that day. I was sitting at my desk, checking my email and resting my brain before my afternoon class when my boyfriend text me: "We're doing Fran today. Graveyard Gang [GYG] just confirmed it." Thanks GYG... seriously.

I had been debating whether or not I even wanted to go to the Fort considering that I had gotten up at about three am; however, the text quickly changed my plans for the evening. It wasn't everyday that Fran came around, and despite how scary she is, I was sure that today would be my first time Rx'd. As a result, instead of heading home to my warm, comfortable bed, I went to the Fort to meet Fran (21-15-9 - Thrusters (30kg) and pull ups).

The five o'clock class was just finishing up when I arrived. Fran's presence was undeniable; everyone seemed to adequately hate their life. Even when the five pm-ers left, there was a nervousness permeating throughout the Fort, and with good reason: Like I said before, Fran's main goal in life is to make you hate yours in less than ten minutes.

We were going to complete the WOD in two heats. Kelli and I decided to pair up and paper-rock-scissored who was going to go first. I won (*sigh of relief*) and Kelli tackled Fran first. I counted; I cheered (and I became even more nervous) as I watched Kelli duke it out with Fran and then fall to the floor in a small heap.

Finally it was my turn. I grabbed my bar, telling myself that I was going to have to make up time on my thrusters to make up for my pull ups and trying to control my nerves. All I wanted was to finish in 10:00. Needless to say, I crushed that dream and did better than I ever expected.

Throughout my thrusters felt strong. In regards to pull ups, even though I wasn't always able to string them together, I do feel that I am able to get back on the bar relatively quick and crank out one at time. In the end, I only hung out with Fran for 7:12, which is close to what I did last time with the blue band. Needless to say, I was very happy even if I did suffer from the "Fran cough" for the rest of the evening. Totally worth it.

I'm not a player; I just crush alot... (Part 2)

Us with the Chamber and the big scissors before the WOD. Congrats guys!

If you read my previous post, you know that I did two named WOD's this past week: Nancy and Helen. While my Nancy experience was not as exciting as I hoped, my time with Helen proved to be well spent.

I went to the Fort Wednesday morning to attend a special moment in CrossFit Fire history: The Chamber of Commerce was coming to the Fort to officially welcome Bill and Jennie's business to the community. It was a celebration of sorts, for all of us (We love you guys!) and to celebrate (and impress the hell out of the Chamber members), a group of us were going to do a workout.

Originally, we were going to do a WOD that included seven rounds of body rows, push presses and something else (I don't know what it was - I didn't do it); however, after seeing the turnout (there were about ten or so of us), Bill decided that we were going to do Helen instead.

Helen

3 rounds for time:

• 400 meter run


• 21 kettlebell swings (16 kg)


• 12 pull ups

Immediately, I was nervous and excited. I held the Fort record with a time of 11:18 and was now put in the position to defend my spot. Regardless, I kept my nerves in check, promised myself that I would beat my old PR, and then focused on channeling those nerves into the workout.

Once everyone and everything was set up, we lined up at the edge of the building to begin the first run. Bill called the 3-2-1-Go! and I was off.

My first run felt exceptionally strong. I was the second one back into the Fort right behind Pete and cranked out my kettlebell swings. I finished them unbroken and then moved onto my pull ups. Surprisingly, I was able to complete eight in a row before I needed to drop off the bar. I then quickly did the remaining four and turned to my second run.

Although my second run wasn't as strong as my first, I still felt okay with it. I knew I was making good time and as I re-entered the Fort for my second set of kettlebell swings, I felt even more confident about beating my old PR. When I got to my pull ups, I had to break them up more than the previous round, which slowed me down a bit; however, I still able to complete them and then set off on my third round.

Overall, my third round was continuation of the second. I completed my run, did all my kettlebell swings unbroken and then broke up my pull ups, finishing my last three one at a time. But when I dropped off the bar my final pull up and fell to the floor, sucking air, I felt great. Really freakin' tired but great, and when Bill called out 10:29, I was both amazed and elated. I beat my old PR by almost a minute. I crushed Helen like I didn't crush Nancy.

After everyone completed the WOD, I was sitting there writing in my book, still excited about my time and particularly about my pull ups. For those of you who know me and my struggle with pull ups, then you know its been a long and trying war (and unfortunately, the pull ups have won more battles than I have); however, that seems to be changing. Who's the bitch now, pull ups?

I'm not a player; I just crush a lot... (Part 1)

I was quite the player this week. I did two of the Nasty Girl WOD's: On Tuesday, I did "Nancy"; on Wednesday, "Helen."

Nancy

5 rounds for time:

• 400 meter run


• 15 OH squats (30kg)

16:17 (at 25 kg)

When I arrived at the Fort on Tuesday, I had every intention of doing Nancy prescribed. Sure, my OH squats are not my strongest lift, but I figured I could make up time on the 400 meter run. I practiced a few with just the fifteen kilo bar and then then brought out two five kilo plates to test it out at 25 before moving up to thirty. As I practiced my OH squats, Bill wandered over to my lifting space under the loft. He watched me intently, taking note of my form, as I held the weight overhead and then squatted beneath it. After completing a few reps, I set the bar down and anxiously waited for the assessment. Bill would determine whether or not I was ready to move up to the prescribed weight.

"Your OH squats are getting better," he told me.

Heck yes! I thought, trying to contain my excitement. I was going to be able to do this WOD prescribed my second time ever doing it and at forty pounds heavier.

" But -"

Dammit, the voice in my head grumbled. There had to be a "but."

"... your knees are still shaky sometimes. I wouldn't do more weight than that."

"Okay," I responded dutifully as I watched my prescribed Nancy dream shift itself back into the "undone" column on my mental Nasty Girl Rx'd checklist. Bill knew better than I did.

Who was I to argue? So I set myself up, promising that even if I didn't get to do the WOD prescribed, I was at least going to crush it.

And (kind of (okay, not really)) crush it, I did. I say "kind of" and then "not really" because obviously I would have liked to do better and I can admit that my time was not that impressive. I am slow at OH squats because I'm preoccupied with my stupid knees and I wasn't able to make up that much extra time on my runs.

What was good was that I was almost able to do all of my OH squats unbroken. I crushed that dream too when I dropped the bar with two reps left on my last round. (Two stinkin' reps). Luckily though I was able to get back on the bar quickly and crank out the last two before my time crept any further.

Overall though, I was able to practice some good OH squats without dropping the bar on my head (yay) and was able to keep Stacy on pace, who did do the WOD prescribed and now holds the women's record at the Fort (atta baby!). So all was not lost - and unbeknownst to me, I would be able to prove myself on Wednesday and to a group of spectators, nonetheless.

My Magic Shoes(?)

After a long day trapped under an avalanche of papers, I managed to crawl myself out of the rubble. Yes, my eyes were tired, my brain felt mushy but I persevered, and I was now off to exercise my body instead of my mind. I wanted to get in a rowing WOD before the actual workout so I quickly put on my shorts, tall socks, tshirt and began shuffling through my closet, searching for my running shoes when I saw them, sitting there like a ghost from my long forgotten basketball past: My Air Jordans.

I loved these shoes. Correction: I love these shoes. They are Jordans (by far my favorite basketball player ever); they are retro, and they are pink. I bought them over four years ago for my sophomore year of college basketball and was never able to get rid of them, despite the negative effects of that season. That is, however, a whole other story; the story here is that I couldn't resist. I pulled on my Jordans, smiling the whole time, and headed out the door.

When I arrived at the Fort, I ran upstairs to complete the rowing WOD, feeling confident that my pink sneakers (yes, they are retro shoes; a retro term is necessary here) would help me crush the workout:

Five rounds of 1000 meters with 3:00 intervals:

• Round 1: 4:15.5
  
• Round 2: 4:14
  
• Round 3: 4:20.5

As you can see I did not complete all five rounds. My failure to complete the WOD, however, was not my Jordans' fault, although I think subconsciously I did blame them a little (cute shoes but bad memories). It was rather that I am slow and did not allow enough time to complete the WOD. Regardless, I think my subconscious took over because I changed my shoes to complete the following strength workout and metcon:

Strength

Four rounds of max rep ring dips:

7-7-5-6 (All unassisted)

Metcon

AMRAP in 12:00 of:

• 5 Hang Power Cleans [HPC] (55 kg)
  
• 7 Box Jumps (24")
  
• 10 Clapping Push Ups
  

6 rounds + 5 HPCs + 7 box jumps + 2 push ups

In regards to both the strength WOD and the metcon, I felt pretty good. I managed to stay fairly consistent with my ring dips and was simply pretty excited about the fact that I didn't have to use the band. As for the metcon, I was pleased with the fact that my cleans are getting stronger and faster. I didn't do the prescribed weight (I only did 40) but was happy regardless. There were several times during the WOD that I felt myself dropping under the bar more quickly, which is really exciting for me considering that, that is my biggest problems with my cleans.

Unfortunately, I also scaled my clapping push ups. I substituted with chest to deck push ups; I can do clapping push ups but I can't do them consistently, hence the scaling. Besides, I figure once I get more consistent I can work my way up, and my push ups are getting stronger, which is all I can ask.

As for the box jumps - oh the box jumps - I nearly killed myself on my first rep of the first round. I rammed my knee into the edge of the box leaving an ugly, odd-shaped bruise and then damn near did it again on my second rep. Luckily though I managed to pull myself away before I felt flat on my face and/or tore open my leg/knee/shin.

Now you're probably wondering what the heck my super awesome Jordans have to do with this. Well, on my drive home, while I was contemplating my box jump failure, I decided that had I wore my Air Jordans that I probably would have not failed miserably. I mean, they're Air Jordans, right? They're supposed to make you jump higher. As a result, I have decided that I will need to break out the Jordans for the next time we do box jumps. They're a little overdue for some air time anyway.

Magic powers? We'll see.

If not, they still look cool...