I'm just wondering... If a tree falls in the woods and no one is around, does it make a sound? If you are doing the WOD at home in your bedroom or living room and no one is around, is it OK to do the WOD in your underwear? Or naked? Just wondering. ;)
Due to insane time constraints the week before I go out of town for a while, I have not been making it up to the box, but I did do "Angie" this morning. Everyone else did it yesterday. It is a perfect WOD to do at home or anywhere, really. The only equipment you need is a pull up bar or something on which to do pull ups. I don't have an ab mat, so I doubled over a really firm pillow to go under my lower back.
I haven't worked out since "Filthy Fifty". The last two days I was fairly sore, especially in my left gastrocnemus (calf muscle). But today was the day that I needed to do something physical or I was going to start sacrificing my "edge". I'm glad I made the time to do it.
Here is "Angie":
For time,
100 pull ups
100 push ups
100 sit ups
100 squats
Do each exercise in sequence, i.e., complete each exercise before moving on to the next one.
It's important that "they" point this out to CrossFitters, because we are notorious for breaking things down into easier chunks. For some of us, it's a physical thing. As in my case, any time I can break up squats into smaller sets and even interject an exercise that focuses on a different group of muscles, I will do that to save my knees. It can also serve the purpose of keeping you from reaching muscle failure. For others, they do this for mental reasons. Doing 100 pull ups may freak some people out, but if they have ten sets of 10, mixed in with other stuff, it's not such a daunting, intimidating task at which to chip away.
Overall, this isn't a bad little WOD. It's an easy one to take on the road, so to speak, and I can do all of the exercises with relative ease. The hardest thing is just trying to stretch out a muscle before it cramps up on you while still pushing to go as far and as fast as you can. To me, that was a real challenge.
Posted time: 20:31
Wednesday, December 16, 2009
Sunday, December 13, 2009
Christmas Challenge: FILTHY FIFTY!!!
My stomach has literally been in knots all week long in preparation for this WOD. In fact, as I was standing in line waiting for my group to start, I felt like I was going to have spontaneous diahrrea. TMI, you say? Deal with it! This was an intimidating WOD, by far one of the top two hardest I've ever done. Add to that the fact that I am struggling to have the time to attend regularly over the last week due to holiday fracas and mayhem, so I probably was not at my leanest and strongest. Nonetheless, I gave 110% and can say that it is finally behind me.
So here is the breakdown of "Filthy Fifty":
For time:
50 24" box jumps
50 jumping pull ups
50 1 pood kettlebell swings
50 walking lunges
50 knees to elbows
50 push press (45#)
50 GHD back extensions
50 wall ball (20# for men, 14# for women)
50 burpees
50 double unders
We ran these in heats, each one three minutes apart. It was nice that everyone was able to work at their own speed so that you didn't have a million people just sitting around watching you suffer for God-knows-how-long. However, I would not have been able to make it through Filthy Fifty had it not been for my teammate "S" who was helping me to count and stay on task. She was a great cheerleader and motivator. I truly could not have done it without her -- my will would've given up and I would've been sorely disappointed in myself.
Hands down, the hardest exercise for me mentally was wall balls. I don't do these often, and when I do I really hate them. I started off with the 14# ball, but my forearms were so crapped out from everything else I had done up to that point that that I just couldn't get my grip on that weight, and it was throwing me around. I couldn't even toss it up remotely high enough to get one good one, so when the girl next to me finished hers, I grabbed the 10# ball and nugged them out.
Box jumps are OK for me, but it seems like I'm slow coming off the box. The surface was wet, which kinda spooked me a little bit, but I never slipped and got past them.
The jumping pull ups went well. Those are coming along nicely for me, and I might be able to get my kip thrown in there soon. I was proud of these.
Kettlebell swings went pretty well. I had to break these down into sets of ten for two reasons. One, my forearms were starting to fatigue, and two, I was starting to feel dizzy. Otherwise, these went really well, and I was able to maintain form with no problem.
KTE is when my forearms really started being unhappy with me. I almost balked and did the modified ones, but I am very glad that I didn't. I did the true KTE for the full 50 reps. I was doing 3-2-3-2 to get my sets of 10. It was a slow, painful process, but they got done.
Push press was difficult. Good, but difficult. Again, I almost grabbed the 35# bar, but had I done that, I would not have been pushing myself and would've been feeling guilty afterwards. My regular coach was there to help, and she kept me moving 5 reps at a time. It always seems like the hardest ones to do are reps 20-35, but after that you are downhill.
GHD back extensions are easy for me. I had really wanted to make up time here, but my hamstrings kept threatening to cramp up hard, so I was doing 5 at a time and 3 towards the end. Unexpectedly harder than I had planned.
Burpees whipped my butt. Yet another sweet friend came over there to cheer me on, along with S and my coach. She even offered to knock out 10 for me, but I told her that I had to do all of them. Wouldn't have been able to live with myself had I not done each and every one. But I tell you, it was so motivational to have her right there next to me working on those God-forsaken burpees! I felt myself on the verge of passing out with the burpees, so I rested between sets of 10. These suckers felt like they took a long time to do, almost as bad as wall balls.
Lastly, I knocked out my double unders like no one's business. I've really improved in these over the last month or so. The only problem was the bladder factor. The times I stopped and started again was in order to prevent a very unsightly problem thanks to the fact that I have "mommy bladder" after having had kids. Those of you with this medical condition know exactly what I'm talking about -- I won't gross out the men with the gory details. You're welcome!
After we had all finished, we schlepped out to my coach's house for a paleo meal of steak kabobs and grilled veggies. They treated everyone to carriage rides through town as well, so it was a true holiday event. We had such a blast! And it was really neat to get to visit with the folks in all the other classes. We truly have a dedicated group of athletes and coaches at this gym, and we all come from various walks of life. It's been a lot of fun getting to know everyone and to see the camraderie that is emerging through pushing ourselves and each other.
As for tomorrow, we've got another "biggie" coming up. No rest for the weary, right? That's OK, because at CrossFit Centex we are all truly FORGING ELITE FITNESS!
Posted time: 47:30
So here is the breakdown of "Filthy Fifty":
For time:
50 24" box jumps
50 jumping pull ups
50 1 pood kettlebell swings
50 walking lunges
50 knees to elbows
50 push press (45#)
50 GHD back extensions
50 wall ball (20# for men, 14# for women)
50 burpees
50 double unders
We ran these in heats, each one three minutes apart. It was nice that everyone was able to work at their own speed so that you didn't have a million people just sitting around watching you suffer for God-knows-how-long. However, I would not have been able to make it through Filthy Fifty had it not been for my teammate "S" who was helping me to count and stay on task. She was a great cheerleader and motivator. I truly could not have done it without her -- my will would've given up and I would've been sorely disappointed in myself.
Hands down, the hardest exercise for me mentally was wall balls. I don't do these often, and when I do I really hate them. I started off with the 14# ball, but my forearms were so crapped out from everything else I had done up to that point that that I just couldn't get my grip on that weight, and it was throwing me around. I couldn't even toss it up remotely high enough to get one good one, so when the girl next to me finished hers, I grabbed the 10# ball and nugged them out.
Box jumps are OK for me, but it seems like I'm slow coming off the box. The surface was wet, which kinda spooked me a little bit, but I never slipped and got past them.
The jumping pull ups went well. Those are coming along nicely for me, and I might be able to get my kip thrown in there soon. I was proud of these.
Kettlebell swings went pretty well. I had to break these down into sets of ten for two reasons. One, my forearms were starting to fatigue, and two, I was starting to feel dizzy. Otherwise, these went really well, and I was able to maintain form with no problem.
KTE is when my forearms really started being unhappy with me. I almost balked and did the modified ones, but I am very glad that I didn't. I did the true KTE for the full 50 reps. I was doing 3-2-3-2 to get my sets of 10. It was a slow, painful process, but they got done.
Push press was difficult. Good, but difficult. Again, I almost grabbed the 35# bar, but had I done that, I would not have been pushing myself and would've been feeling guilty afterwards. My regular coach was there to help, and she kept me moving 5 reps at a time. It always seems like the hardest ones to do are reps 20-35, but after that you are downhill.
GHD back extensions are easy for me. I had really wanted to make up time here, but my hamstrings kept threatening to cramp up hard, so I was doing 5 at a time and 3 towards the end. Unexpectedly harder than I had planned.
Burpees whipped my butt. Yet another sweet friend came over there to cheer me on, along with S and my coach. She even offered to knock out 10 for me, but I told her that I had to do all of them. Wouldn't have been able to live with myself had I not done each and every one. But I tell you, it was so motivational to have her right there next to me working on those God-forsaken burpees! I felt myself on the verge of passing out with the burpees, so I rested between sets of 10. These suckers felt like they took a long time to do, almost as bad as wall balls.
Lastly, I knocked out my double unders like no one's business. I've really improved in these over the last month or so. The only problem was the bladder factor. The times I stopped and started again was in order to prevent a very unsightly problem thanks to the fact that I have "mommy bladder" after having had kids. Those of you with this medical condition know exactly what I'm talking about -- I won't gross out the men with the gory details. You're welcome!
After we had all finished, we schlepped out to my coach's house for a paleo meal of steak kabobs and grilled veggies. They treated everyone to carriage rides through town as well, so it was a true holiday event. We had such a blast! And it was really neat to get to visit with the folks in all the other classes. We truly have a dedicated group of athletes and coaches at this gym, and we all come from various walks of life. It's been a lot of fun getting to know everyone and to see the camraderie that is emerging through pushing ourselves and each other.
As for tomorrow, we've got another "biggie" coming up. No rest for the weary, right? That's OK, because at CrossFit Centex we are all truly FORGING ELITE FITNESS!
Posted time: 47:30
Tuesday, December 1, 2009
Working Out After A Holiday Sucks!
I absolutely hate getting back into the swing of things after having an interruption in my usual schedule. It's hard to wake up in the morning, your eating habits suffer, and it's just hard to get your "edge" back. Nonetheless, it's times like these when you need to seriously monitor what holiday goodies you're gorging on and also make a point not to let your fitness routine suffer too much. That being said, let's do a little recap...
Tuesday, 24 NOV 09
WOD: Four rounds for time of 50 walking lunges, 50 squats, 400m run
Any WOD that has me doing walking lunges is automatically going to be a painful one in the long run. I don't know if it is lack of strength in my knees, weak heads on my quads, both, or none of those reasons, but these really lay me out for days later. Combining those with squats is pretty much torture for me. I had extreme difficulty walking, going up and down stairs or inclines, and bending my legs for the next three days. And honestly, when I did the math, the work I had done was significant: a total of 200 lunges, 200 squats, and a mile run when it was all said and done -- almost the equivalent of half a "Murph". No wonder it was so hard! To top it off, I finished didn't just finish last -- it seemed to take forever to complete it. Really, it took me half as long to do this WOD as it did for me to complete "Murph", so perhaps mathematically I was right where I needed to be...? Who knows? The bottom line was I pushed through it and didn't fudge on any of the reps, and I lived to fight another day. And eat turkey two days later.
Posted time: 28:43
Monday, 30 NOV 09
Warm Up: "Centex Warm-Up"
Skill Work: Speed drills
WOD: AMRAP in 15 minutes of 5 dumbbell snatches/arm, 10 ring dips, 100m sprint
So the coaches have designed a new warm up for us to do upon arrival at the box to allow us to warm up on our own. They want us to do 2-3 rounds (as time allows) of the following, 15-20 reps/each:
20-30 sec Samson stretch (think Warrior III)
Overhead squats w/ PVC
Ab mat sit ups
Pull ups
Back extensions
Dips
20m inch worms
20m forward/backward bear crawls
This warm up isn't extremely difficult, but it is time consuming. I feel like it takes me as long to do the warm up as it does to do the WOD. I'd rather take a little less time on the warm up and see some time programmed in for stretching at the end of a WOD. I also don't like feeling ragged out by the time I'm starting a WOD, which after this warm up and skill work, some times I feel like I don't have my full amount of strength left for the WOD. I'm sure it just feels this way since it's new, but it just seems like the time at the gym is taking longer and longer some days. Not always a bad thing, though.
The speed drills were not my favorite. It was hopping around back and forth for 20-30 seconds on some dots going side to side, front to back, and diagonally. I'm just not a speedy girl. I can do these, but I'm no speed demon. Just seemed like time I'd rather spend working on my lifts or the WOD. Again, I know I need to do these things and work on these skills. Aren't the ones that annoy us the most the areas of weakness on which we need to focus, after all?
I used the 25# dumbbell for my one armed snatches. It seemed like a lot of weight to me, but I used 20# last time (although I can't believe I didn't blog about that one! Grrr!!) and was able to move the weight just fine. I will say that my shoulders were popping some and seemed weak, but I chalked that up to having too much time off for the holidays. The WOD to which I am referring when I used 20# was about a month ago, so I felt it was reasonable to increase my weight.
The ring dips were not working for me, so I decided up front to modify that and do regular dips off the boxes. I will say here that, next time I'm doing dips, I want to do them off the side of the tractor tire because I needed a wider base for my hands.
Overall, I surprised myself on how many rounds I was able to do. I know I need to build up to doing the dips from the rings, but this was an appropriate challenge for me today.
Posted rounds: 8 rounds completed, 8 of 10 dumbbell snatches completed in round 9
Tuesday, 01 DEC 09
Warm up: "Centex Warm Up"
Skill work: Turkish get-up, pistols, floor press
WOD: Five rounds of five 80% max squat cleans, 20 double-unders
One of our coaches at the gym is getting his kettlebell certification this weekend, and he was there to conduct our skill work today. He's a college kid, sports science major, who is an amazing athlete and always kind and positive. He walked us through the steps of the turkish get-ups, which was much easier than I thought. Given, when I tried it, I was only using a 15# dumbbell, but after a couple of reps my motions were fairly smooth for a beginner. I can see how this could be a real punisher for core as well as arms. You start off lying flat on your back with one arm holding the weight straight up in the air, elbow locked out. The other arm is extended straight out at the shoulder. First, you bend your leg that is on the same side of your body as the arm holding the weight, placing your foot to the floor. You start to lift your torso up on the extended arm, leaning over at an angle. Once you are secure, you slip your foot underneath you so that you can get up on that knee, with the other foot supporting you that was already on the floor. Carefully, you stand up, keeping that arm fully extended and locked out up above your head the entire time. To complete the turkish get-up, you go back down to the floor, just reversing the steps you used to get up. One trip up and one trip down is one rep. I know it may sound really complex, but it's really pretty simple. To watch video clips, you can go to the main CrossFit website.
I need to work on my pistols (one-legged squats) to strengthen my quads and knees, but good grief -- these were hard! And to top it off, isolating the movement on one leg at a time made me realize just how weak those weak spots are for me. Needless to say, I was ready to move on. :)
The floor press really was harder than it looked. Basically, you are keeping your elbows pinned in as much as possible as you raise your dumbbell or kettlebell diagonally in the air above your body. Imagine yourself lying flat on your back, holding weight in both hands with your elbows bent at your sides. You would raise your right arm and shoulder until your arm is fully extended and your shoulder is completely up off the floor, reaching across your body. Bring it back down, repeat on the other side. It's one thing lifting the weight up -- it's another to bring it down! It takes a lot of control to keep good form here.
Now that we're all nice and tired, let's do our WOD! Haha... just kidding...
I have not done a WOD using any kind of lift in quite a while and only recently found my power clean max when I was just working on this and that at the gym. I started off doing the squat cleans with 75# and was really having to work to get it up. I think I would've been fine had I been able to simply power clean it, but adding the squat was what added difficulty for me. Also, as per usual, coming off the rack with the weight torqued my shoulders something fierce. I completely the first round with 75#, but when I came back for round two, I only rep'ed out two when I made the decision to back off the weight. I was just too much for me today, and I was getting emotional and frustrated. So I completed this WOD with 65#.
I will say, however, that my double-unders have improved a lot. I can now get up to 10 at a time. And even when it would've been easy to fudge these if I messed up before the last rep, I made a point to go back and get each individual double-under until I had done 20 true double-unders.
We didn't keep time on this; or at least, I was so frustrated with myself that I didn't want to know how long it took. I don't know if I finished last or not. That didn't really matter to me. I'm just proud of myself for maintaining form, getting good depth in my squats, getting every single double-under, and not quitting or crying when I really, reeeaallly wanted to. There's no crying in CrossFit!!!
Tuesday, 24 NOV 09
WOD: Four rounds for time of 50 walking lunges, 50 squats, 400m run
Any WOD that has me doing walking lunges is automatically going to be a painful one in the long run. I don't know if it is lack of strength in my knees, weak heads on my quads, both, or none of those reasons, but these really lay me out for days later. Combining those with squats is pretty much torture for me. I had extreme difficulty walking, going up and down stairs or inclines, and bending my legs for the next three days. And honestly, when I did the math, the work I had done was significant: a total of 200 lunges, 200 squats, and a mile run when it was all said and done -- almost the equivalent of half a "Murph". No wonder it was so hard! To top it off, I finished didn't just finish last -- it seemed to take forever to complete it. Really, it took me half as long to do this WOD as it did for me to complete "Murph", so perhaps mathematically I was right where I needed to be...? Who knows? The bottom line was I pushed through it and didn't fudge on any of the reps, and I lived to fight another day. And eat turkey two days later.
Posted time: 28:43
Monday, 30 NOV 09
Warm Up: "Centex Warm-Up"
Skill Work: Speed drills
WOD: AMRAP in 15 minutes of 5 dumbbell snatches/arm, 10 ring dips, 100m sprint
So the coaches have designed a new warm up for us to do upon arrival at the box to allow us to warm up on our own. They want us to do 2-3 rounds (as time allows) of the following, 15-20 reps/each:
20-30 sec Samson stretch (think Warrior III)
Overhead squats w/ PVC
Ab mat sit ups
Pull ups
Back extensions
Dips
20m inch worms
20m forward/backward bear crawls
This warm up isn't extremely difficult, but it is time consuming. I feel like it takes me as long to do the warm up as it does to do the WOD. I'd rather take a little less time on the warm up and see some time programmed in for stretching at the end of a WOD. I also don't like feeling ragged out by the time I'm starting a WOD, which after this warm up and skill work, some times I feel like I don't have my full amount of strength left for the WOD. I'm sure it just feels this way since it's new, but it just seems like the time at the gym is taking longer and longer some days. Not always a bad thing, though.
The speed drills were not my favorite. It was hopping around back and forth for 20-30 seconds on some dots going side to side, front to back, and diagonally. I'm just not a speedy girl. I can do these, but I'm no speed demon. Just seemed like time I'd rather spend working on my lifts or the WOD. Again, I know I need to do these things and work on these skills. Aren't the ones that annoy us the most the areas of weakness on which we need to focus, after all?
I used the 25# dumbbell for my one armed snatches. It seemed like a lot of weight to me, but I used 20# last time (although I can't believe I didn't blog about that one! Grrr!!) and was able to move the weight just fine. I will say that my shoulders were popping some and seemed weak, but I chalked that up to having too much time off for the holidays. The WOD to which I am referring when I used 20# was about a month ago, so I felt it was reasonable to increase my weight.
The ring dips were not working for me, so I decided up front to modify that and do regular dips off the boxes. I will say here that, next time I'm doing dips, I want to do them off the side of the tractor tire because I needed a wider base for my hands.
Overall, I surprised myself on how many rounds I was able to do. I know I need to build up to doing the dips from the rings, but this was an appropriate challenge for me today.
Posted rounds: 8 rounds completed, 8 of 10 dumbbell snatches completed in round 9
Tuesday, 01 DEC 09
Warm up: "Centex Warm Up"
Skill work: Turkish get-up, pistols, floor press
WOD: Five rounds of five 80% max squat cleans, 20 double-unders
One of our coaches at the gym is getting his kettlebell certification this weekend, and he was there to conduct our skill work today. He's a college kid, sports science major, who is an amazing athlete and always kind and positive. He walked us through the steps of the turkish get-ups, which was much easier than I thought. Given, when I tried it, I was only using a 15# dumbbell, but after a couple of reps my motions were fairly smooth for a beginner. I can see how this could be a real punisher for core as well as arms. You start off lying flat on your back with one arm holding the weight straight up in the air, elbow locked out. The other arm is extended straight out at the shoulder. First, you bend your leg that is on the same side of your body as the arm holding the weight, placing your foot to the floor. You start to lift your torso up on the extended arm, leaning over at an angle. Once you are secure, you slip your foot underneath you so that you can get up on that knee, with the other foot supporting you that was already on the floor. Carefully, you stand up, keeping that arm fully extended and locked out up above your head the entire time. To complete the turkish get-up, you go back down to the floor, just reversing the steps you used to get up. One trip up and one trip down is one rep. I know it may sound really complex, but it's really pretty simple. To watch video clips, you can go to the main CrossFit website.
I need to work on my pistols (one-legged squats) to strengthen my quads and knees, but good grief -- these were hard! And to top it off, isolating the movement on one leg at a time made me realize just how weak those weak spots are for me. Needless to say, I was ready to move on. :)
The floor press really was harder than it looked. Basically, you are keeping your elbows pinned in as much as possible as you raise your dumbbell or kettlebell diagonally in the air above your body. Imagine yourself lying flat on your back, holding weight in both hands with your elbows bent at your sides. You would raise your right arm and shoulder until your arm is fully extended and your shoulder is completely up off the floor, reaching across your body. Bring it back down, repeat on the other side. It's one thing lifting the weight up -- it's another to bring it down! It takes a lot of control to keep good form here.
Now that we're all nice and tired, let's do our WOD! Haha... just kidding...
I have not done a WOD using any kind of lift in quite a while and only recently found my power clean max when I was just working on this and that at the gym. I started off doing the squat cleans with 75# and was really having to work to get it up. I think I would've been fine had I been able to simply power clean it, but adding the squat was what added difficulty for me. Also, as per usual, coming off the rack with the weight torqued my shoulders something fierce. I completely the first round with 75#, but when I came back for round two, I only rep'ed out two when I made the decision to back off the weight. I was just too much for me today, and I was getting emotional and frustrated. So I completed this WOD with 65#.
I will say, however, that my double-unders have improved a lot. I can now get up to 10 at a time. And even when it would've been easy to fudge these if I messed up before the last rep, I made a point to go back and get each individual double-under until I had done 20 true double-unders.
We didn't keep time on this; or at least, I was so frustrated with myself that I didn't want to know how long it took. I don't know if I finished last or not. That didn't really matter to me. I'm just proud of myself for maintaining form, getting good depth in my squats, getting every single double-under, and not quitting or crying when I really, reeeaallly wanted to. There's no crying in CrossFit!!!
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