I See A Pattern Emerging Here...

Warm up: 400m run, 200 single jumps w/ jump rope, 20 double unders
WOD: Three power cleans every minute/on the minute for 10 minutes
Core: Five rounds of 20 ab mat sit ups, 15 jack knives, 10 double count bicycles
Challenge: AMRAP in 10 minutes of 250m row, 50 jumps w/ jump rope, 25 overhead squats w/ PVCs

Am I the only one who sees a pattern emerging here of doing everything in threes?!? Seriously, this is KILLING ME! But in a good way, I promise. In fact, I noticed that I have lost two dress sizes and am at a weight that I haven't been at in two and a half years. The difference between me now and me two and a half years ago is that my BMI was about 34% then, and my BMI is approx. 24-25% now. Huge difference, huh?!? You can actually see my obliques and the outline of my abs, as well as most of the muscles in my legs. Doing CF at least four times a week, in addition to eating along the lines of Paleo or The Zone, is really paying off. Sweet!

At any rate, my double unders are really coming along. Just last week I could only do one at a time. Today I was up to doing four at a time. There is hope for me yet! We will be doing "Filthy Fifty" as a box for our Christmas event, and double unders is one of the exercises we have to perform for that WOD. Jumping rope is something that I think adults blow off as a playground activity for kids, but it really is difficult and requires speed and coordination.

Let me just tell you in case you didn't know: I freakin' LOVE power cleans. Even better if they don't involve squats, but I don't mind those too much either. We were supposed to be using 80% of our max. My max at last count was 90#. I started off at 75# but quickly moved up to 85#. I really need to find my new power clean max, because the 85# was really comfortable today. I was so pumped! Finally something that I'm good at and finish first when we're doing it. Plus my coach used 85#, and I consider her someone that I chase after, too. Making good progress!! Hooty hoo!!

The quick core torture was not something I saw coming up, and it was a real crap out. Sometimes I feel like core doesn't get addressed as often but you are definitely using your core for most of what we do, so it kind of works out even in the wash, as they say. We've been intentionally throwing in some core so that we can reap some overall benefits from it, and I think we'll see some payoff next month with "Filthy Fifty". The jack knives were pretty merciless, the sit ups were a real grind, but I was definitely able to make up time with the bicycles. This is where I am so glad I've done pilates for the last couple of years. I feel like I have an edge over some when it comes to core, but I still have LOTS of room for improvement. Our coach started the clock after we started (maybe 0:15 later). The clock said exactly 10:00 when I finished my five rounds, so I guess my time was about 10:15.

When we heard we had to do the AMRAP after the other TWO WODs, there was much groaning going on. Good grief! But we pressed through it and really gave it our best. I got in 3 full rounds and had completed the rowing for round four and was getting up to grab a jumprope when our coach called time.

I'm still trying to keep my blinders on and only focus on myself. There are some areas in which I have a loooong way to go (still need to work on my pull ups, etc.), but there are many areas in which I'm doing pretty good. I feel great, I think I'm looking pretty good, and I just cannot get over where I am now compared to where I was a couple of years ago. If any of you are considering making some kind of effort in the gym, just get out there and do it! You don't have to be doing CrossFit to be doing yourself some good. Start taking care of your body from the inside out -- get moving and watch what you're putting in your mouth. You owe it to yourself, first and foremost. I saw a show today about a girl who is a raw foodist (I thought she was a fruit loop, honestly), but she said that taking care of yourself and eating well is a way to love yourself. What a great perspective -- exercise and eating well is actually a way to show yourself that you love and are willing to care for yourself just as you would your kids, your spouse, your family and friends. Don't you deserve that?!?

Power cleans: 75# x2 rounds, 85# x 8 rounds
Core: 10:15, approx.
AMRAP: 3 1/2 roounds

"Get Some" Tuesdays

Warm up: practice movement with PVCs
WOD: Overhead cleans, 1-1-1-1-1-1-1

I am really loving Tuesdays at the gym lately. I don't know if they intend things to fall into this pattern, but for the last two weeks we've been working on strength with some of the lifts and working on moving heavier weight. Before starting CrossFit, this was the stuff about which I was most nervous because I was downright afraid of the heavy weight. Now I look forward to these days the most because I love the mental nature of the exercise, and it's incredible to see just how far you can push yourself.

During practice, it seemed hard to get down low enough and get my arms out where they needed to be. Then I added a little weight by doing a couple of reps with the 35# bar -- that's when all the mechanics started making more sense to me.

I'll be real honest: I came into today's WOD with zero expectation. During Elements I really had to work to do thrusters with 15# of weight and I did those yesterday with 55#, so I was going to be pleased if I could be successful today with just the 45# bar. I was so pleasantly surprised!

My coach mentioned that, by adding more weight, you really have to engage your core, focus, and fight to keep your form from start to finish. I couldn't imagine at first why heavier would be easier, so to speak, but she really was right. At 55#, I started to get really serious about my feet, arms, engage core, check my back, and get moving into that squat. By 65# I was utilizing a dip-drive to get the weight up so I could set up for the next rep, and that was pretty fun. By using the power in my legs -- which I have noticed have gotten a lot stronger even over the last two or three weeks -- that weight just popped right up there. By the time I got to 80# I had to really fight to keep it up, so that will definitely be a point I work on next time.

I have to pause to say a word about the other girls in the class. One girl was working along with me at the same weight. Dip-driving the weight up was harder for her that it was for me, but she was able to squat a little lower than me and really moved the weight well. She progressed in weight farther than me and did an awesome job. The other girl was not using near as much weight, but she showed more overall improvement during the WOD than my "partner" and I combined. In our own ways, we were all really working hard and encouraging each other, which is part of the reason why I love CF.

Posted weight: 45-55-65-75-80-80(F)-80(F)