I did see today's WOD last night, but I wasn't too concerned about it. I have faith by now that I can finish, even if I need to modify and use less weight than almost everyone else. I was more worried about getting up at 5am and then making it to work on time. It seemed to take me forever to fall asleep. Then, I kept waking up in the night, thinking it was time to get up when it was only midnight or 3am. I felt hollow and exhausted when the alarm did buzz me awake, but I got moving and ate part of a protein bar before heading over to my Crossfit gym.
We had to do the inch worm to warm up this morning, so I felt my shortness, but there were enough people there to conceal how slow I felt. There were like ten people there (my math isn't too solid that early), which is more than twice as many as were at the 6:30pm class last night. I half thought that it wouldn't be so well attended, being that it was way too early to be awake and working out, in my opinion.
The skill portion was working on power cleans - another movement that I have to remind my knees to stay out for. I think I have a better grasp on how to do those properly, but I know I need more work, more practice before I can up the weight I'm lifting significantly.
Today's WOD was finally one of those with a name. I had read about Crossfit workouts being given female names, but my gym hadn't done one since I joined. I wasn't sure if it just wasn't something that they did, or if I just hadn't encountered one yet. Well, today, we did "Diane."
21-15-9
- Deadlift (225/155)
- HSPU
Of course, I am not yet able to do deadlifts at 155 pounds. (Actually, I'm not sure if that's physically possible - can you deadlift more than your body weight?) The last time I did deadlifts, on Saturday, I did them at 65lbs. So today I decided to try for something harder and do 75lbs. It was difficult to lift the bar at that weight, but not impossible.
I did the hand stand push ups with the box assistance again by resting my thighs on the box and going as straight down as possible to mimic the hand stand part of the push up. I was tempted to try a real hand stand push up, but not tempted enough to actually do it.
It doesn't take nearly as long to complete the workout when the hand stand push ups are modified and the deadlifts are under 100 pounds. I was second to finish (4:38), but my heart was pounding and I knew I had pushed myself. Just a little bit more each time, and maybe by the end of my month I'll do one at the "RX" - the prescribed weight.
The gym is closed tomorrow for New Year's Day. My body is happy for a rest day.
Jeanne Bustamante on fitness and backpacking, new posts every Wednesday
Tuesday, December 31, 2013
Monday, December 30, 2013
Crossfit Day 12
Today I went back to work, which means I have a choice. I can get up way early (5am), and go to a class before I go to work, or I can go to the latest class offered in the evening (6:30pm). Each has its advantages and disadvantages, but today I chose to do the late class.
Maybe I'm getting used to the insanity, but I just couldn't muster any anxiety about today's WOD:
AMRAP in 15 minutes:
- 5 Toes to Bar
- 10 Wallballs
- 15 KB Swings
Of course, this didn't list any minimum weights, which I found out just before we started were supposed to be 14 pound balls and 53 pound kettle bells for women and 20 and 70 for men.
But before that little revelation was the warm-up, which was a bit more extensive than usual. And for once, there were no warm-ups that made me feel short.
See, at a height of 5'3" some of the warm-ups naturally take me longer. Like the inch worm, which starts with hands touching toes, and then walking out to plank, then a push up, and then walk feet to hands. Or the broad jump, though I can't entirely blame my lack of distance on lack of height.
I really enjoyed trying handstands against the wall as a shoulder warm up. At first, I couldn't get up because I was hesitant to kick up. But once I let myself not worry about kicking the wall I was able to get up and stay up for a count of 25.
Then for skill there was some demonstration and practice of Turkish Get Ups, which is a kettle bell maneuver that involves laying flat, and then holding one arm (with kettle bell) straight up, and keeping it up as the body is brought to standing, and then back down to flat. It's supposed to be all about core strength, but my left arm had a hard time holding that weight up without shaking.
Then it was time for the AMRAP. I really wanted to go for the lightest kettle bell, but I let the trainer convince me to go for the 35 pounder. Of my own volition, I bumped up the wall ball from the lightest 8 pound ball to the second lightest 10 pounder. I'm working my way up. For the Toes to Bar, I did the progression of knees to armpits.
That was a really, really long 15 minutes. I'm improving on my wall balls. I actually was able to perform 1 full set of 10 without dropping the ball or breaking form (out of 8 sets). On the knees to armpits, I tried to get to the next progression a few times, by leaning my head back and trying to kick my toes up, but I don't think I got very high. The trainer told me that the kettle bell was too light for me, but it was plenty heavy to me.
I got some more words on keeping my knees out when standing up from a squat. I know that's something I have to work on, because it does feel better and stronger when I keep them out, but it's hard to make my body remember when I'm tired.
When the time was up, I wrote down that I had completed 7 reps of my 8th round, and I wrote that on the board, but that wasn't actually correct. I had completed 7 kettle bell swings, which means I completed 22 reps of my 8th round. That's how tired I was - I messed up simple addition, even after I had spent a minute collapsed and gasping for breath.
Tomorrow I'm going to try the 5:30am class. That's two classes in 12 hours. Wheee!
Maybe I'm getting used to the insanity, but I just couldn't muster any anxiety about today's WOD:
AMRAP in 15 minutes:
- 5 Toes to Bar
- 10 Wallballs
- 15 KB Swings
Of course, this didn't list any minimum weights, which I found out just before we started were supposed to be 14 pound balls and 53 pound kettle bells for women and 20 and 70 for men.
But before that little revelation was the warm-up, which was a bit more extensive than usual. And for once, there were no warm-ups that made me feel short.
See, at a height of 5'3" some of the warm-ups naturally take me longer. Like the inch worm, which starts with hands touching toes, and then walking out to plank, then a push up, and then walk feet to hands. Or the broad jump, though I can't entirely blame my lack of distance on lack of height.
I really enjoyed trying handstands against the wall as a shoulder warm up. At first, I couldn't get up because I was hesitant to kick up. But once I let myself not worry about kicking the wall I was able to get up and stay up for a count of 25.
Then for skill there was some demonstration and practice of Turkish Get Ups, which is a kettle bell maneuver that involves laying flat, and then holding one arm (with kettle bell) straight up, and keeping it up as the body is brought to standing, and then back down to flat. It's supposed to be all about core strength, but my left arm had a hard time holding that weight up without shaking.
Then it was time for the AMRAP. I really wanted to go for the lightest kettle bell, but I let the trainer convince me to go for the 35 pounder. Of my own volition, I bumped up the wall ball from the lightest 8 pound ball to the second lightest 10 pounder. I'm working my way up. For the Toes to Bar, I did the progression of knees to armpits.
That was a really, really long 15 minutes. I'm improving on my wall balls. I actually was able to perform 1 full set of 10 without dropping the ball or breaking form (out of 8 sets). On the knees to armpits, I tried to get to the next progression a few times, by leaning my head back and trying to kick my toes up, but I don't think I got very high. The trainer told me that the kettle bell was too light for me, but it was plenty heavy to me.
I got some more words on keeping my knees out when standing up from a squat. I know that's something I have to work on, because it does feel better and stronger when I keep them out, but it's hard to make my body remember when I'm tired.
When the time was up, I wrote down that I had completed 7 reps of my 8th round, and I wrote that on the board, but that wasn't actually correct. I had completed 7 kettle bell swings, which means I completed 22 reps of my 8th round. That's how tired I was - I messed up simple addition, even after I had spent a minute collapsed and gasping for breath.
Tomorrow I'm going to try the 5:30am class. That's two classes in 12 hours. Wheee!
Sunday, December 29, 2013
Crossfit Day 11
I was glad today to take the day off of the WOD and just do the yoga class. The stretching and breathing really help me feel more mobile afterwards, less like I've been beaten to a pulp. I appreciate taking the time to take care of my body, instead of just trying to recreate it with the hard exercises of Crossfit.
I can see differences on my body. Not just the bruises and scrapes - I can see more muscle definition on my arms and legs. And my stomach appears to be losing some fat as well. I can almost see that six-pack I've always told my husband was hiding under there.
The physical challenges of Crossfit are obvious, but the mental ones are just as important. I felt embarrassed at first yesterday to have to go for 30 rounds to make my 10,000 pounds. I thought about offering to stop, so I wouldn't keep everyone. But there was no time cap set. And I was not going to quit, even if the thought did occur to me...
But no one gave any indication that they thought my finishing was a bad idea. All I got was encouragement and support, so my embarrassment did fade away as I grunted and breathed and swore my way through the last rounds and reps.
I was a bit worried about the yoga today because of the bruise on my shin. I figured there might be poses that put weight on it, but it turned out that we didn't do anything that put pressure on it directly. There were some difficult sections, but I left feeling much better than when I arrived.
Except, when I got home, I felt very cold. I wrote it off as just a reaction to the temperature outside, but as the afternoon wore on, I had to concede that my husband's cold had caught up with me. So now I've got sore muscles from Crossfit crazy and body aches from a cold. Oh, and a multicolored shin bruise the size of my hand.
I'm still going to go to Crossfit tomorrow.
Am I crazy?
I can see differences on my body. Not just the bruises and scrapes - I can see more muscle definition on my arms and legs. And my stomach appears to be losing some fat as well. I can almost see that six-pack I've always told my husband was hiding under there.
The physical challenges of Crossfit are obvious, but the mental ones are just as important. I felt embarrassed at first yesterday to have to go for 30 rounds to make my 10,000 pounds. I thought about offering to stop, so I wouldn't keep everyone. But there was no time cap set. And I was not going to quit, even if the thought did occur to me...
But no one gave any indication that they thought my finishing was a bad idea. All I got was encouragement and support, so my embarrassment did fade away as I grunted and breathed and swore my way through the last rounds and reps.
I was a bit worried about the yoga today because of the bruise on my shin. I figured there might be poses that put weight on it, but it turned out that we didn't do anything that put pressure on it directly. There were some difficult sections, but I left feeling much better than when I arrived.
Except, when I got home, I felt very cold. I wrote it off as just a reaction to the temperature outside, but as the afternoon wore on, I had to concede that my husband's cold had caught up with me. So now I've got sore muscles from Crossfit crazy and body aches from a cold. Oh, and a multicolored shin bruise the size of my hand.
I'm still going to go to Crossfit tomorrow.
Am I crazy?
Saturday, December 28, 2013
Crossfit Day 10
I guess it isn't really a big deal. Not for people accustomed to athletic endeavor. But it wasn't all that long ago that I would have taken a week or more off of any exercise at all after injuring myself like I did yesterday. And it is backpacking that prepared me to work through the injury instead of quitting on myself. Because if I injured myself on a backpacking trip, then I would need to figure out a way to get myself back to the trail head. I need to be able to think through an injury, and make decisions.
So the new, athletic me, iced, compressed and elevated, resting as much as possible and taking acetaminophen (since aspirin is counter-indicated for contusions). This morning when I looked at the WOD, I was really happy that there would be no box jumps today. Instead...
“10,000 lbs”
Set up 2 Barbells, one each for:
Deadlifts and
Strict Press
For time:
Alternate between 3 DL and 3 Presses until you have accumulated 10,000 pounds lifted.
At least it didn't involve my shin, right? And I had on a double layer of knee socks to keep the bruise compressed for the workout, because I didn't want to chance the bandage coming unwrapped as I moved.
I did have some dread for this when I calculated how many reps it would take me if I had 50 pounds of weight. 200 is an awful lot of reps. But it didn't end up being quite that many.
I only needed 180 reps.
30 rounds of 3 deadlifts at 65 pounds followed by 3 presses at 45 pounds.
I felt kind of pathetic using weights that were so low, but I couldn't even do one rep of the presses with 55 pounds. And it was a struggle to finish the presses at the weight that I had. Everyone else (okay, that was only three people, this morning's 9am class was not heavily attended) had 18 rounds or less to complete, and they were all done before I was halfway through.
I hated it, in some ways. Having to press on, and on, and on, while everyone else watched. But they didn't just watch. They encouraged me. They helped me count. They helped me finish.
It took me 18:47 to get through all 30 rounds (and I only know that because someone else noted the time for me).
But I did it.
I lifted 10,000 pounds.
After my last press, I dumped the barbell to the ground and got high-fives from the other three participants and the two trainers. Then I collapsed for a few moments while they began to put up their equipment. I was drained, finished, dizzy and flushed with satisfaction.
One of the guys afterward talked to me about how he thought of ultra-marathons while he was watching me. He ran a 100 mile race, and the winner did it in 18 hours. He finished in 33 hours. But it's hard to tell who worked harder - the one who finishes faster, or the one who keeps pushing, even if it's slow.
I might not finish fastest, and I might not lift the heaviest weights, but I will finish, and I will challenge myself.
But first, I need to take a nap.
So the new, athletic me, iced, compressed and elevated, resting as much as possible and taking acetaminophen (since aspirin is counter-indicated for contusions). This morning when I looked at the WOD, I was really happy that there would be no box jumps today. Instead...
“10,000 lbs”
Set up 2 Barbells, one each for:
Deadlifts and
Strict Press
For time:
Alternate between 3 DL and 3 Presses until you have accumulated 10,000 pounds lifted.
At least it didn't involve my shin, right? And I had on a double layer of knee socks to keep the bruise compressed for the workout, because I didn't want to chance the bandage coming unwrapped as I moved.
I did have some dread for this when I calculated how many reps it would take me if I had 50 pounds of weight. 200 is an awful lot of reps. But it didn't end up being quite that many.
I only needed 180 reps.
30 rounds of 3 deadlifts at 65 pounds followed by 3 presses at 45 pounds.
I felt kind of pathetic using weights that were so low, but I couldn't even do one rep of the presses with 55 pounds. And it was a struggle to finish the presses at the weight that I had. Everyone else (okay, that was only three people, this morning's 9am class was not heavily attended) had 18 rounds or less to complete, and they were all done before I was halfway through.
I hated it, in some ways. Having to press on, and on, and on, while everyone else watched. But they didn't just watch. They encouraged me. They helped me count. They helped me finish.
It took me 18:47 to get through all 30 rounds (and I only know that because someone else noted the time for me).
But I did it.
I lifted 10,000 pounds.
After my last press, I dumped the barbell to the ground and got high-fives from the other three participants and the two trainers. Then I collapsed for a few moments while they began to put up their equipment. I was drained, finished, dizzy and flushed with satisfaction.
One of the guys afterward talked to me about how he thought of ultra-marathons while he was watching me. He ran a 100 mile race, and the winner did it in 18 hours. He finished in 33 hours. But it's hard to tell who worked harder - the one who finishes faster, or the one who keeps pushing, even if it's slow.
I might not finish fastest, and I might not lift the heaviest weights, but I will finish, and I will challenge myself.
But first, I need to take a nap.
Friday, December 27, 2013
Crossfit Day 9
I fought the box, and the box won...
Ever since I began the Crossfit classes, I've been collecting a variety of bruises and scrapes. The very first class gave my shoulders quite a beating as I did the first Olympic weight lifting of my life. The burpees tend to leave my knees scraped, and, I'm not sure how, but it seems like there's a new little bruise on my shins every day.
This morning, I looked at the WOD, and I was afraid. Very afraid.
For time:
- Row 1,000m
THEN
3 Rounds for Time:
- 20 Box jumps
- 30 walking lunges
I knew rowing 1000 meters would take me some time, but was doable. I've been doing walking lunges after my runs for months now, so that wasn't a worry. But 20 box jumps. 3 sets of 20 box jumps. I just wasn't sure if I could do it.
Sure, I did box jumps before, but in sets of 10 and sets of 6. And not after rowing 1000 meters!
At any rate, after warming up we spent some time working on a back squat. The goal weight was one and a half times body weight. I did not go for that weight, because I am not sure that I can do that, yet. I did 85 pounds, and made myself do one set of 20. I've got to work on keeping my knees out as I stand up from the squat.
Then it was time for the rowing and box jumps and walking lunges (oh my!).
There were only three other people taking the class this morning at 8am. We wheeled out our rowing machines and dragged out our boxes and then it was time to start.
As I expected, I took the longest to finish the 1000 meters. The row turned my legs into noodles, but I managed to get my first set of 20 box jumps done. I couldn't do the ideal of jump up, then down and up. I jumped up, and then stepped down. It took a long time. Well, it felt like it took a long time.
Then the first set of lunges gave my legs a whole new appreciation for weakness and pain. And I made it back to my box and jumped up. Stepped down. Jumped - fell.
Kinda.
I mean. I missed the top of the box. And my shin slid-slammed onto the edge of the box, and my knee bumped it and I fell to the ground and cried out.
The trainer came over and looked. No skin breakage, just a nasty scrape. She asked me if I could go on, and I said yes. I turned back to the box and she told me to take a moment, take a deep breath, and go over to the weight stack and do step ups, as long as it didn't hurt my shin.
And it didn't. I think I was running on adrenalin at the time, it really didn't hurt, and I finished that set doing step ups. I did the second round of lunges as everyone else was finishing their third rounds.
But I finished my third round. 20 step ups. 30 walking lunges. I yelled out my count on the walking lunges from 19 to 30. Even when I felt mildly embarrassed, because the music ended just as I got to 29, and I yelled into a quiet gym. Well. Not entirely quiet. The other people in the class were clapping and yelling encouragement.
13:07. Finished.
The trainer got me an ice pack while we cooled down and stretched. And when I got home I continued the ice treatment before I took a torturously cool shower. My shin was already swelling with a bruise, and I knew hot water would only make it worse. After the shower, I wrapped it as tight as I could stand with a bandage and I've been keeping it elevated and iced as much as I can stand.
I feel like I've been beaten. I thought I had run out of new places to be sore, but the front of my neck is sore. My abs are sore from my ribs to my pelvis. Legs, especially the bruised shin.
What can I say?
I love it.
Ever since I began the Crossfit classes, I've been collecting a variety of bruises and scrapes. The very first class gave my shoulders quite a beating as I did the first Olympic weight lifting of my life. The burpees tend to leave my knees scraped, and, I'm not sure how, but it seems like there's a new little bruise on my shins every day.
This morning, I looked at the WOD, and I was afraid. Very afraid.
For time:
- Row 1,000m
THEN
3 Rounds for Time:
- 20 Box jumps
- 30 walking lunges
I knew rowing 1000 meters would take me some time, but was doable. I've been doing walking lunges after my runs for months now, so that wasn't a worry. But 20 box jumps. 3 sets of 20 box jumps. I just wasn't sure if I could do it.
Sure, I did box jumps before, but in sets of 10 and sets of 6. And not after rowing 1000 meters!
At any rate, after warming up we spent some time working on a back squat. The goal weight was one and a half times body weight. I did not go for that weight, because I am not sure that I can do that, yet. I did 85 pounds, and made myself do one set of 20. I've got to work on keeping my knees out as I stand up from the squat.
Then it was time for the rowing and box jumps and walking lunges (oh my!).
There were only three other people taking the class this morning at 8am. We wheeled out our rowing machines and dragged out our boxes and then it was time to start.
As I expected, I took the longest to finish the 1000 meters. The row turned my legs into noodles, but I managed to get my first set of 20 box jumps done. I couldn't do the ideal of jump up, then down and up. I jumped up, and then stepped down. It took a long time. Well, it felt like it took a long time.
Then the first set of lunges gave my legs a whole new appreciation for weakness and pain. And I made it back to my box and jumped up. Stepped down. Jumped - fell.
Kinda.
I mean. I missed the top of the box. And my shin slid-slammed onto the edge of the box, and my knee bumped it and I fell to the ground and cried out.
The trainer came over and looked. No skin breakage, just a nasty scrape. She asked me if I could go on, and I said yes. I turned back to the box and she told me to take a moment, take a deep breath, and go over to the weight stack and do step ups, as long as it didn't hurt my shin.
And it didn't. I think I was running on adrenalin at the time, it really didn't hurt, and I finished that set doing step ups. I did the second round of lunges as everyone else was finishing their third rounds.
But I finished my third round. 20 step ups. 30 walking lunges. I yelled out my count on the walking lunges from 19 to 30. Even when I felt mildly embarrassed, because the music ended just as I got to 29, and I yelled into a quiet gym. Well. Not entirely quiet. The other people in the class were clapping and yelling encouragement.
13:07. Finished.
The trainer got me an ice pack while we cooled down and stretched. And when I got home I continued the ice treatment before I took a torturously cool shower. My shin was already swelling with a bruise, and I knew hot water would only make it worse. After the shower, I wrapped it as tight as I could stand with a bandage and I've been keeping it elevated and iced as much as I can stand.
I feel like I've been beaten. I thought I had run out of new places to be sore, but the front of my neck is sore. My abs are sore from my ribs to my pelvis. Legs, especially the bruised shin.
What can I say?
I love it.
Thursday, December 26, 2013
Crossfit Day 8
I waited again to check out the WOD until the morning. But it was weird - I had been wondering if the climbing ropes would be used any time soon, and, lo and behold:
AMRAP in 20 minutes:
- 1 Rope Climb
- 20 Sit-ups
- 40 Double unders
I knew that there would be something that I could do besides climbing the rope, but I honestly didn't know if I could climb a rope or not. I have never tried, not once in my whole life. It wasn't a part of my school gym classes, and it wasn't something that I'd ever had opportunity to try on my own. I still don't know if I can or not, because there really wasn't enough time to try.
So I did the modification. A rope was hung over one of the pull up bars, and I had the option of bent knees or straight legs as I pulled myself up from the ground, hand over hand, up the rope, and then down the rope. I did bent legs, yelling with every new grip by the third round.
Oh, and I had to do five repetitions, since I was doing the progression instead of the real rope climb. Almost everyone else in the class climbed the rope, but since it was in another room, I couldn't watch them. I really wanted to watch, but not so much that I wanted to lose time on my own rounds.
I can do sit-ups, no modification needed, but the modification for double unders was three times as many singles for this class. 120. Or, count attempts at double unders. I did try that at first, trying to do double unders. I think I did one by accident when we were practicing the movement before time started, but I wasn't sure. And it just got to be too difficult trying to focus on what counts as an attempt, warming up with some singles and then trying a double. So I did singles for most of the rounds.
One nice thing about the AMRAP is that I have no idea how far behind everyone else I'm getting. I thought I was doing well by getting five rounds and two reps into it. But then I saw how many rounds other people were putting up. Nobody I saw had less than six.
But it's okay. The modifications did take extra time to complete. And I was completely wiped out by the time I finished.
When the time was halfway done, the trainer yelled out that he wanted us to go faster, finish stronger. So I've got my answer as to whether it's good that I speed up as I go through the workout. And I did it again today. It took me nearly half the time to do my first two rounds, and I managed to get through three in the second ten minutes.
The Rec Center didn't open until noon today, so I got home and took a break from exercising. Then my husband and I went to the Rec. He did his run, and I did mine before heading to the bouldering cave. Every time I go there, I get just a little bit higher, or touch a handhold that was out of reach the last time I tried. Today was no different. And there was a guy using the area, but instead of ignoring me, he actually had some tips, which was nice.
But I didn't stay too long. My forearms felt (feel) shredded from the rope climb progression.
Tomorrow will just be a WOD again.
Yay.
AMRAP in 20 minutes:
- 1 Rope Climb
- 20 Sit-ups
- 40 Double unders
I knew that there would be something that I could do besides climbing the rope, but I honestly didn't know if I could climb a rope or not. I have never tried, not once in my whole life. It wasn't a part of my school gym classes, and it wasn't something that I'd ever had opportunity to try on my own. I still don't know if I can or not, because there really wasn't enough time to try.
So I did the modification. A rope was hung over one of the pull up bars, and I had the option of bent knees or straight legs as I pulled myself up from the ground, hand over hand, up the rope, and then down the rope. I did bent legs, yelling with every new grip by the third round.
Oh, and I had to do five repetitions, since I was doing the progression instead of the real rope climb. Almost everyone else in the class climbed the rope, but since it was in another room, I couldn't watch them. I really wanted to watch, but not so much that I wanted to lose time on my own rounds.
I can do sit-ups, no modification needed, but the modification for double unders was three times as many singles for this class. 120. Or, count attempts at double unders. I did try that at first, trying to do double unders. I think I did one by accident when we were practicing the movement before time started, but I wasn't sure. And it just got to be too difficult trying to focus on what counts as an attempt, warming up with some singles and then trying a double. So I did singles for most of the rounds.
One nice thing about the AMRAP is that I have no idea how far behind everyone else I'm getting. I thought I was doing well by getting five rounds and two reps into it. But then I saw how many rounds other people were putting up. Nobody I saw had less than six.
But it's okay. The modifications did take extra time to complete. And I was completely wiped out by the time I finished.
When the time was halfway done, the trainer yelled out that he wanted us to go faster, finish stronger. So I've got my answer as to whether it's good that I speed up as I go through the workout. And I did it again today. It took me nearly half the time to do my first two rounds, and I managed to get through three in the second ten minutes.
The Rec Center didn't open until noon today, so I got home and took a break from exercising. Then my husband and I went to the Rec. He did his run, and I did mine before heading to the bouldering cave. Every time I go there, I get just a little bit higher, or touch a handhold that was out of reach the last time I tried. Today was no different. And there was a guy using the area, but instead of ignoring me, he actually had some tips, which was nice.
But I didn't stay too long. My forearms felt (feel) shredded from the rope climb progression.
Tomorrow will just be a WOD again.
Yay.
Tuesday, December 24, 2013
Crossfit Day 7
There is no class offered tomorrow at my gym, it being Christmas and all.
So today we got an early Christmas present for our WOD:
“Twelve Days of Christmas” for time:
Complete 1, then 1&2, then 1&2&3, and so on till you get to 12:
Clean (135/95)*
HSPU
Front Squats (135/95)*
Sumo Deadlift High Pull (135/95)*
Chest to Bar Pull Ups
Box Jumps (30/24)
Burpees
Push Ups
Wall Balls (20/14)
KB Swings
Deadlifts (135/95)*
Thrusters (135/95)*
* Same bar and weight will be used for these movements.
(35 min time cap)
I did manage not to look at the WOD until this morning, so I wasn't worrying about how the heck I was supposed to do all of this while trying to fall asleep. I only had about an hour to worry about how I was going to do it, in the morning before walking over.
I didn't bother to look anything up online, because I knew by now that there would be demonstrations - of both the full movement and the modification that I would invariably have to do for some of the exercises. It's a little frustrating to me that I have to do modifications and lower weights right now, but I don't want to injure myself. I'm trying to push my limits, but not break them.
I was hoping that the progress would be like the song, doing one, then two, one, then three, two, one. But it wasn't. We always started at one and worked our way up to the next level. One, one-two, one-two-three, etc... until we hit one-two-three-four-five-six-seven-eight-nine-ten-eleven-twelve.
So we ended up doing 12 cleans, 22 hand stand push-ups (my modification was doing them from a V position), 30 front squats, 36 sumo deadlift high pulls (wide stance, close grip, pulling the bar up with high elbows), 40 chest to bar pull-ups (I used a band), 42 box jumps, 42 burpees, 40 push ups, 36 wall balls, 30 kettle bell swings, 22 deadlifts and 12 thrusters (evil - clean the bar, then squat down and stand up while pushing the bar all the way overhead).
I finished in 32:25, using a bar with 45 pounds for the bar work, an 8 pound ball for the wall balls and a 17 pound kettle bell for the swings.
Then I collapsed on the floor and listened to my heart galloping in my chest. There was a trash can in the center of the room just in case anyone needed to puke. And this was the closest I'd come to needing it so far.
But, there were some good things about this workout. I did a lot better on the wall balls than I had last time, using my hips to thrust the ball up to the 9 foot target and going back down into a squat as the ball came down. I did have problems with getting it on the target still, sometimes it came down over my head so I couldn't catch it correctly, but it was better.
The chest to bar pull ups were not as hard as I thought they would be, at least, not with the band for assistance. I brought out two bands, but I only ended up using one, albeit the thicker one. I was also a lot calmer about the box jumps, although on the last round I actually missed one jump. My left foot slid off the box and I had to kind of fall off and reset myself before trying again. But that was good, because the mistake didn't mess me up. I just kept going.
Every time I sit down now, my thighs scream. My lower back is sore. My arms are sore. Everything is sore. But I finished. I got in under the time cap, so I think that means that the amount of weight I was using, however low, was the right amount. I have learned from backpacking that it takes time to build yourself up to heavier packs and longer distances. I've just got to let myself take the same approach here.
The real gift is tomorrow is a complete and total rest day.
But I'll be back at it Thursday.
So today we got an early Christmas present for our WOD:
“Twelve Days of Christmas” for time:
Complete 1, then 1&2, then 1&2&3, and so on till you get to 12:
Clean (135/95)*
HSPU
Front Squats (135/95)*
Sumo Deadlift High Pull (135/95)*
Chest to Bar Pull Ups
Box Jumps (30/24)
Burpees
Push Ups
Wall Balls (20/14)
KB Swings
Deadlifts (135/95)*
Thrusters (135/95)*
* Same bar and weight will be used for these movements.
(35 min time cap)
I did manage not to look at the WOD until this morning, so I wasn't worrying about how the heck I was supposed to do all of this while trying to fall asleep. I only had about an hour to worry about how I was going to do it, in the morning before walking over.
I didn't bother to look anything up online, because I knew by now that there would be demonstrations - of both the full movement and the modification that I would invariably have to do for some of the exercises. It's a little frustrating to me that I have to do modifications and lower weights right now, but I don't want to injure myself. I'm trying to push my limits, but not break them.
I was hoping that the progress would be like the song, doing one, then two, one, then three, two, one. But it wasn't. We always started at one and worked our way up to the next level. One, one-two, one-two-three, etc... until we hit one-two-three-four-five-six-seven-eight-nine-ten-eleven-twelve.
So we ended up doing 12 cleans, 22 hand stand push-ups (my modification was doing them from a V position), 30 front squats, 36 sumo deadlift high pulls (wide stance, close grip, pulling the bar up with high elbows), 40 chest to bar pull-ups (I used a band), 42 box jumps, 42 burpees, 40 push ups, 36 wall balls, 30 kettle bell swings, 22 deadlifts and 12 thrusters (evil - clean the bar, then squat down and stand up while pushing the bar all the way overhead).
I finished in 32:25, using a bar with 45 pounds for the bar work, an 8 pound ball for the wall balls and a 17 pound kettle bell for the swings.
Then I collapsed on the floor and listened to my heart galloping in my chest. There was a trash can in the center of the room just in case anyone needed to puke. And this was the closest I'd come to needing it so far.
But, there were some good things about this workout. I did a lot better on the wall balls than I had last time, using my hips to thrust the ball up to the 9 foot target and going back down into a squat as the ball came down. I did have problems with getting it on the target still, sometimes it came down over my head so I couldn't catch it correctly, but it was better.
The chest to bar pull ups were not as hard as I thought they would be, at least, not with the band for assistance. I brought out two bands, but I only ended up using one, albeit the thicker one. I was also a lot calmer about the box jumps, although on the last round I actually missed one jump. My left foot slid off the box and I had to kind of fall off and reset myself before trying again. But that was good, because the mistake didn't mess me up. I just kept going.
Every time I sit down now, my thighs scream. My lower back is sore. My arms are sore. Everything is sore. But I finished. I got in under the time cap, so I think that means that the amount of weight I was using, however low, was the right amount. I have learned from backpacking that it takes time to build yourself up to heavier packs and longer distances. I've just got to let myself take the same approach here.
The real gift is tomorrow is a complete and total rest day.
But I'll be back at it Thursday.
Monday, December 23, 2013
Crossfit Day 6
The WOD for today looked extremely intimidating when I accidentally caught a peak yesterday, and it didn't get any easier looking when my husband asked me what it was yesterday.
- 50 Air Squats
- 10 Deadlifts
- 40 Air Squats
- 8 Deadlifts
- 30 Air Squats
- 6 Deadlifts
- 20 Air Squats
- 4 Deadlifts
- 10 Air Squats
- 2 Deadlifts
The length of the list alone was cause for fear, but adding it all together, I was going to be doing 150 squats, and 30 deadlifts. My mind was just not able to comprehend it fully.
150.
Squats.
And wait a minute, what's an air squat?
I looked those up online yesterday, and they looked like regular squats to me, body weight, very low. The hips have to go below the knees, and the drive comes from the hips, which should pop out on the top.
I tried one before I left for the class - just one because I didn't want to do any more than I had to - and I felt reasonably confident that I could do a few. But 150?
The class began with working on some lifting skills, and I learned a better way to have the bar land for a power clean. I had been landing far back on my shoulders and hitting bone, but the way I was shown today had the bar landing on my muscles instead. It still hurt, but it felt better.
I don't know if this is something that I should be fixing, but I noticed again today that I got faster as the workout went on. I definitely took the longest to do the first set of 50 air squats, but I did not finish last. And I'm almost 100% certain that I didn't skip any sets. I was actually conscious today of starting out a little slower. My right quad felt sore in the motion at first, and I didn't want to strain it. But somewhere in the set of 30, I was able to speed up my squats and I finished in 5:51.
Not first, but not last. And I was only deadlifting with 55lbs. But, as someone said when we were cooling down, "who knew air could be so heavy?"
But it hurt plenty. And I can't sit down now without grunting with pain. Probably didn't help that I went to the gym and did a two mile run after I got home from Crossfit. But I have to keep my runs up so I don't get stiff and let the ITB issue resurface. So I did it, and then my normal post-run lunges (30 forward, 30 backward, around the track with a 10lb plate over my head).
I even went to the bouldering cave after that, but I only stayed about ten minutes, because there was a serious climbing guy there and I felt a bit intimidated. No, I felt a lot intimidated. He was spidermanning up the wall and I - well, I actually got higher than I ever have before, but my arms and legs were shaking so I got down and went to the hot tub for a rewarding soak.
It's kind of amazing that I managed to leave it.
Tomorrow, I'll "just" be doing a WOD.
- 50 Air Squats
- 10 Deadlifts
- 40 Air Squats
- 8 Deadlifts
- 30 Air Squats
- 6 Deadlifts
- 20 Air Squats
- 4 Deadlifts
- 10 Air Squats
- 2 Deadlifts
The length of the list alone was cause for fear, but adding it all together, I was going to be doing 150 squats, and 30 deadlifts. My mind was just not able to comprehend it fully.
150.
Squats.
And wait a minute, what's an air squat?
I looked those up online yesterday, and they looked like regular squats to me, body weight, very low. The hips have to go below the knees, and the drive comes from the hips, which should pop out on the top.
I tried one before I left for the class - just one because I didn't want to do any more than I had to - and I felt reasonably confident that I could do a few. But 150?
The class began with working on some lifting skills, and I learned a better way to have the bar land for a power clean. I had been landing far back on my shoulders and hitting bone, but the way I was shown today had the bar landing on my muscles instead. It still hurt, but it felt better.
I don't know if this is something that I should be fixing, but I noticed again today that I got faster as the workout went on. I definitely took the longest to do the first set of 50 air squats, but I did not finish last. And I'm almost 100% certain that I didn't skip any sets. I was actually conscious today of starting out a little slower. My right quad felt sore in the motion at first, and I didn't want to strain it. But somewhere in the set of 30, I was able to speed up my squats and I finished in 5:51.
Not first, but not last. And I was only deadlifting with 55lbs. But, as someone said when we were cooling down, "who knew air could be so heavy?"
But it hurt plenty. And I can't sit down now without grunting with pain. Probably didn't help that I went to the gym and did a two mile run after I got home from Crossfit. But I have to keep my runs up so I don't get stiff and let the ITB issue resurface. So I did it, and then my normal post-run lunges (30 forward, 30 backward, around the track with a 10lb plate over my head).
I even went to the bouldering cave after that, but I only stayed about ten minutes, because there was a serious climbing guy there and I felt a bit intimidated. No, I felt a lot intimidated. He was spidermanning up the wall and I - well, I actually got higher than I ever have before, but my arms and legs were shaking so I got down and went to the hot tub for a rewarding soak.
It's kind of amazing that I managed to leave it.
Tomorrow, I'll "just" be doing a WOD.
Sunday, December 22, 2013
Crossfit Day 5
On Sunday's there is no WOD at my gym. Instead, a yoga class is offered.
On the one hand, I'm happy for a break. On the other hand, I didn't know just how hard this yoga class might be. I've attended a few yoga classes before in various venues, and yoga does not necessarily equal easy.
My other concern was that the previous yoga classes that I attended were more spiritually oriented than I like. I understand that yoga and meditation are connected, but I feel like there tends to be an assumption that everyone coming to a yoga class shares the same spiritual ideals, those of the instructor. I had actually asked whether the yoga was very spiritual, and been told that it was not, but that's not an easy thing to define in short conversation.
So I was a little nervous, but I've done four of these crazy Crossfit workouts in the last week. I didn't have much doubt that I could handle a little yoga.
And I could.
I came in with a body battered by an abrupt increase in athletic activity, and I left with a stretched out, slightly less battered feeling body. I'm still sore, but I believe that was an hour well-spent. And not too spiritual for my tastes. The instructor did refer to the yoga as a practice, and it ended with meditation, but it wasn't the kind of meditation that raises my hackles.
It seemed to be more based on a sort of humanist point of view, of being self-aware and de-stressing than adhering to any particular religious angle. I could appreciate the ideas of gratitude and releasing stress.
And I definitely appreciated the opportunity to move and stretch my body, even if the plank section did feel like hell on my shoulders. It was good to have something a little difficult to push through, while other sections challenged my balance and coordination of multiple tasks (like breathing while pulling the belly in and lengthening the spine and not falling over).
I'll be going back next Sunday.
And another WOD tomorrow.
On the one hand, I'm happy for a break. On the other hand, I didn't know just how hard this yoga class might be. I've attended a few yoga classes before in various venues, and yoga does not necessarily equal easy.
My other concern was that the previous yoga classes that I attended were more spiritually oriented than I like. I understand that yoga and meditation are connected, but I feel like there tends to be an assumption that everyone coming to a yoga class shares the same spiritual ideals, those of the instructor. I had actually asked whether the yoga was very spiritual, and been told that it was not, but that's not an easy thing to define in short conversation.
So I was a little nervous, but I've done four of these crazy Crossfit workouts in the last week. I didn't have much doubt that I could handle a little yoga.
And I could.
I came in with a body battered by an abrupt increase in athletic activity, and I left with a stretched out, slightly less battered feeling body. I'm still sore, but I believe that was an hour well-spent. And not too spiritual for my tastes. The instructor did refer to the yoga as a practice, and it ended with meditation, but it wasn't the kind of meditation that raises my hackles.
It seemed to be more based on a sort of humanist point of view, of being self-aware and de-stressing than adhering to any particular religious angle. I could appreciate the ideas of gratitude and releasing stress.
And I definitely appreciated the opportunity to move and stretch my body, even if the plank section did feel like hell on my shoulders. It was good to have something a little difficult to push through, while other sections challenged my balance and coordination of multiple tasks (like breathing while pulling the belly in and lengthening the spine and not falling over).
I'll be going back next Sunday.
And another WOD tomorrow.
Saturday, December 21, 2013
Crossfit Day 4
I wasn't going to look last night and see what torture was to be in store for this morning. Really, I wasn't. But my husband asked, so I did.
3 Rounds for Time:
- 400m Plate walk
- 35 Burpee Pull-ups
I didn't even bother to worry about it this time. I knew that if there was something I couldn't do, then I'd get a modification that would work me as hard as I could work. But this wasn't actually what we ended up doing anyway, because last night it snowed, three or four inches of nice fluffy stuff.
Apparently, the plate walk was an outdoor thing, so with the snow it got switched to 1000m Row. And I got another surprise when the 8am class had finished warming up. This was to be a partner work out.
I was really glad that someone else asked me to partner up before I had much time to look around and feel awkward about not knowing anyone well enough to approach them. He got our equipment set up while I talked to the trainer about what I was supposed to do in lieu of a burpee pull-up, since I can't do pull-ups yet. I really want to, but I'm not there yet. Yet!
The modification was to do burpees, and then band-assisted pull-ups, counting each as a whole rep, so that five burpees and five pull-ups were ten reps off the total of 35 that my partner and I had to do.
So, together, my partner and I had to row 1000 meters, and do 35 burpee pull-ups (or modifications thereof), three times. Not too bad, right? But the person who wasn't currently rowing or burpee pull-upping wasn't just allowed to stand around and rest - that would be too easy. Instead, they got a plate of weight to hold high above their head until they couldn't stand it anymore and took a break by either rowing or burpee pull-upping.
I started with the 25lb plate over my head. Not too bad. I've been doing lunges around the track with a 10 pounder over my head, so the concept wasn't entirely foreign to my body. But the time gets to you, the weight, the balance of keeping it up there when your arms begin to shake.
When we switched, the rowing didn't start out too badly either, but the aerobic effort and the strain on my already punished arms made it harder than I expected. I also managed to row my butt right out of the seat on my first go. I landed on the seat's track and had to stop rowing for a moment to get the seat back under me. I'm still not sure exactly how that happened, but I was able to make sure it didn't happen again.
I went first on the burpee pull-ups, doing five burpees and then using a box to get my foot into the band hung on my bar to do five assisted pull-ups. My partner then did ten full burpee pull-ups, while I held the plate, and then I did my ten more, and he finished with five before we got back to switching off rowing.
We held to the pattern for the other two rounds and finished at about 23 and a half minutes. I forgot the exact time. It was maybe a little easier than yesterday's AMRAP - but that doesn't mean it was easy!
After the cool down, I walked back to my apartment and grabbed my gym bag. Then I walked to the rec center to meet Ambrose. He had driven there around 8am to do his weights and run, and I met him at the bouldering cave where we both spent some time climbing before retreating to the real reason I walked a mile and a half in the snow - the hot tub. It never felt so good.
Four WODs in five days. Not a bad start. Now, for a nap...
3 Rounds for Time:
- 400m Plate walk
- 35 Burpee Pull-ups
I didn't even bother to worry about it this time. I knew that if there was something I couldn't do, then I'd get a modification that would work me as hard as I could work. But this wasn't actually what we ended up doing anyway, because last night it snowed, three or four inches of nice fluffy stuff.
Apparently, the plate walk was an outdoor thing, so with the snow it got switched to 1000m Row. And I got another surprise when the 8am class had finished warming up. This was to be a partner work out.
I was really glad that someone else asked me to partner up before I had much time to look around and feel awkward about not knowing anyone well enough to approach them. He got our equipment set up while I talked to the trainer about what I was supposed to do in lieu of a burpee pull-up, since I can't do pull-ups yet. I really want to, but I'm not there yet. Yet!
The modification was to do burpees, and then band-assisted pull-ups, counting each as a whole rep, so that five burpees and five pull-ups were ten reps off the total of 35 that my partner and I had to do.
So, together, my partner and I had to row 1000 meters, and do 35 burpee pull-ups (or modifications thereof), three times. Not too bad, right? But the person who wasn't currently rowing or burpee pull-upping wasn't just allowed to stand around and rest - that would be too easy. Instead, they got a plate of weight to hold high above their head until they couldn't stand it anymore and took a break by either rowing or burpee pull-upping.
I started with the 25lb plate over my head. Not too bad. I've been doing lunges around the track with a 10 pounder over my head, so the concept wasn't entirely foreign to my body. But the time gets to you, the weight, the balance of keeping it up there when your arms begin to shake.
When we switched, the rowing didn't start out too badly either, but the aerobic effort and the strain on my already punished arms made it harder than I expected. I also managed to row my butt right out of the seat on my first go. I landed on the seat's track and had to stop rowing for a moment to get the seat back under me. I'm still not sure exactly how that happened, but I was able to make sure it didn't happen again.
I went first on the burpee pull-ups, doing five burpees and then using a box to get my foot into the band hung on my bar to do five assisted pull-ups. My partner then did ten full burpee pull-ups, while I held the plate, and then I did my ten more, and he finished with five before we got back to switching off rowing.
We held to the pattern for the other two rounds and finished at about 23 and a half minutes. I forgot the exact time. It was maybe a little easier than yesterday's AMRAP - but that doesn't mean it was easy!
After the cool down, I walked back to my apartment and grabbed my gym bag. Then I walked to the rec center to meet Ambrose. He had driven there around 8am to do his weights and run, and I met him at the bouldering cave where we both spent some time climbing before retreating to the real reason I walked a mile and a half in the snow - the hot tub. It never felt so good.
Four WODs in five days. Not a bad start. Now, for a nap...
Friday, December 20, 2013
Crossfit Day 3
It was probably a bad idea, but I couldn't help myself. I checked out what today's workout of the day would be online last night. And I was scared:
AMRAP in 20 minutes
- 2 MU
- 4 HSPU
- 8 Deadlifts
- 16 Burpees over the bar
- 32 Double Unders
I didn't know what half of these things were, but there was a picture of muscular men hanging from gymnastic rings, so I had a clue. Turns out, an "MU" is a muscle up, which involves getting up like a pull up, and then pushing up so that the arms are extended. I can't even do a pull up, let alone something more, so I just hoped that there would be something I could do as a substitute. "HSPU" is a hand stand push up - again, not something that I know myself to be able to do. I wasn't even sure I could do a hand stand.
I knew deadlifts from weights classes I'd taken at the rec center, and I knew what a burpee was, but I had to look up the over the bar part. It's really just what it sounds like, stepping over the bar you had set up for the deadlifts between each burpee. I looked up double unders and that sounds kind of easy, doing jump rope and getting the rope under your feet twice on one jump. At least, I know how to jump rope.
For some reason, it didn't occur to me to look up AMRAP.
It means pain.
No, it means, "as many rounds as possible."
On second thought, yes, it does mean pain.
I did a morning class this time, and it was the least crowded class I've attended so far, which was nice in a way, because there was plenty of room and I didn't feel too intimidated by everyone else. Not that there weren't some very fit people there - they just didn't make me feel intimidated.
After warming up, we spent some time working on the technique of the muscle up, starting with ring dips - or, in my and some others' cases, band-assisted ring dips. And then some practice movements. And then the AMRAP.
Since I couldn't do a muscle up, I got to grab a set of rings and lean back with my heels on the ground in front of me to do an assisted pull up of sorts, and then do band-assisted dips. The equivalency came out to either to 2 muscle ups or 4 each of the ring pull ups and dips.
Then there was the modification of the hand stand push up. I got one of the jumping boxes and arranged myself so that my head was down and did the push up that way - not a decline push up, which would have been more extended, but a straight up and down, mimicking the hand stand push up. Thankfully, the equivalency was 4 even with the modification.
Once I saw the deadlift movement, I remembered how to do that. I put 30 pounds on my 15 pound bar and was able to do those just fine. The burpees also didn't need any modification, though the trainer did let me know that I didn't have to do strict push ups at the bottom of the burpee. Instead, I just had to make sure my hips went down and my chest touched the ground.
The substitute for 32 double unders was 64 singles.
Ready, set, go!
The first round I went a little slowly. I was getting the hang of the movements and figuring out how I could do them. The first set of jumping rope, I tried a few times to do doubles, but I just didn't have the technique, even though I'd viewed an instructional video online when I looked them up. I finished the first round and marked it down on the little chalkboard and did it again.
I managed 2 rounds in the first 10 minutes and pushed myself to do at least 2 more before the 20 was up. It was odd to me how I was able to go faster on the third and fourth set than I did on the first and second. I was getting more tired, but I was also getting more determined, more used to the motions, more confident in my execution. The fourth round jumping rope, I actually managed to do all 64 singles at a decent pace without stopping and then I tried to get as far as I could into the next round before time ran out.
The clock caught me after the sixth burpee of my fifth round.
I joined the rest of the class on the floor for a few moments, and then began to put my equipment away.
I didn't do the least number of rounds and reps, which I like, even though it's not really a race against anyone but myself. I'm in better shape than I've ever been in my life, and it's letting me get even fitter.
I took a few moments after the class was over just to try a hand stand and see if I could do it. I managed to get myself in the hand stand up against the wall, but I couldn't make my trembling arms go down in a push up attempt.
I'm going to do it again tomorrow. I might be crazy...
AMRAP in 20 minutes
- 2 MU
- 4 HSPU
- 8 Deadlifts
- 16 Burpees over the bar
- 32 Double Unders
I didn't know what half of these things were, but there was a picture of muscular men hanging from gymnastic rings, so I had a clue. Turns out, an "MU" is a muscle up, which involves getting up like a pull up, and then pushing up so that the arms are extended. I can't even do a pull up, let alone something more, so I just hoped that there would be something I could do as a substitute. "HSPU" is a hand stand push up - again, not something that I know myself to be able to do. I wasn't even sure I could do a hand stand.
I knew deadlifts from weights classes I'd taken at the rec center, and I knew what a burpee was, but I had to look up the over the bar part. It's really just what it sounds like, stepping over the bar you had set up for the deadlifts between each burpee. I looked up double unders and that sounds kind of easy, doing jump rope and getting the rope under your feet twice on one jump. At least, I know how to jump rope.
For some reason, it didn't occur to me to look up AMRAP.
It means pain.
No, it means, "as many rounds as possible."
On second thought, yes, it does mean pain.
I did a morning class this time, and it was the least crowded class I've attended so far, which was nice in a way, because there was plenty of room and I didn't feel too intimidated by everyone else. Not that there weren't some very fit people there - they just didn't make me feel intimidated.
After warming up, we spent some time working on the technique of the muscle up, starting with ring dips - or, in my and some others' cases, band-assisted ring dips. And then some practice movements. And then the AMRAP.
Since I couldn't do a muscle up, I got to grab a set of rings and lean back with my heels on the ground in front of me to do an assisted pull up of sorts, and then do band-assisted dips. The equivalency came out to either to 2 muscle ups or 4 each of the ring pull ups and dips.
Then there was the modification of the hand stand push up. I got one of the jumping boxes and arranged myself so that my head was down and did the push up that way - not a decline push up, which would have been more extended, but a straight up and down, mimicking the hand stand push up. Thankfully, the equivalency was 4 even with the modification.
Once I saw the deadlift movement, I remembered how to do that. I put 30 pounds on my 15 pound bar and was able to do those just fine. The burpees also didn't need any modification, though the trainer did let me know that I didn't have to do strict push ups at the bottom of the burpee. Instead, I just had to make sure my hips went down and my chest touched the ground.
The substitute for 32 double unders was 64 singles.
Ready, set, go!
The first round I went a little slowly. I was getting the hang of the movements and figuring out how I could do them. The first set of jumping rope, I tried a few times to do doubles, but I just didn't have the technique, even though I'd viewed an instructional video online when I looked them up. I finished the first round and marked it down on the little chalkboard and did it again.
I managed 2 rounds in the first 10 minutes and pushed myself to do at least 2 more before the 20 was up. It was odd to me how I was able to go faster on the third and fourth set than I did on the first and second. I was getting more tired, but I was also getting more determined, more used to the motions, more confident in my execution. The fourth round jumping rope, I actually managed to do all 64 singles at a decent pace without stopping and then I tried to get as far as I could into the next round before time ran out.
The clock caught me after the sixth burpee of my fifth round.
I joined the rest of the class on the floor for a few moments, and then began to put my equipment away.
I didn't do the least number of rounds and reps, which I like, even though it's not really a race against anyone but myself. I'm in better shape than I've ever been in my life, and it's letting me get even fitter.
I took a few moments after the class was over just to try a hand stand and see if I could do it. I managed to get myself in the hand stand up against the wall, but I couldn't make my trembling arms go down in a push up attempt.
I'm going to do it again tomorrow. I might be crazy...
Thursday, December 19, 2013
Crossfit Day 2
I went back.
I didn't go Wednesday because I went to see a hockey game, but, despite lingering soreness and nervousness regarding the current WOD (workout of the day), I went back for the Thursday noon class.
5 Rounds for time:
- 10 Knees to elbow
- 10 Box jumps
- 10 Wallball
Foolishly, I was most worried about the knees to elbow part, since that involved hanging from a bar and driving the knees up to touch the elbows. I didn't think twice about the box jumps or wallball. But when I started, the modification for knees to elbows, knees to armpits, wasn't that hard. I mean, it was hard. It got me fluttering and nervous.
But then I was facing the 20" box, and, for some reason that I can't quite figure out, I was really scared of it. I stared at it and tried to get myself to jump, but I felt weak all over and it didn't seem possible. The coach came over and talked to me about technique and asked if I had or could jump that high. I'm not really sure what he said, I'm totally beat right now. But I did a practice jump and then forced myself to get to the box and almost fell off backwards trying to stand up.
He got me to stand closer and I was able to finish the set, but every rep was scary and difficult.
The wallball wasn't any easier. I started with a ten pound ball and switched out to an eight pound ball after the first round. I had a hard time getting the technique down, going into the low squat with the hips back and using the hips to thrust the ball almost straight up and catching it while going back down into the next squat.
By the third set, I felt beat up, but I kept pushing. The knees to armpits was getting harder, but the box jump was getting, well, not easier, but less scary. I was able to get a few reps of hopping down and then right back up instead of stepping down.
By the fifth set, I was almost the last one still going. And while I was finishing my box jumps, the second to last person finished. I was really glad at this point that we had introduced ourselves at the beginning of class with how long we'd been doing Crossfit, so I wouldn't feel quite so awkward at my performance being so slow. And I didn't feel awkward, I didn't have time to feel anything as I pushed myself to finish as strong as I could, listening to the rest of the class count down my wallballs and shout encouragement.
12:19 with an eight pound ball, but I finished.
And then I went to the gym with Ambrose and did a two mile run, followed by some stationary biking just to keep myself from getting stiff and then went to the bouldering cave and climbed a bit before soaking my weary bones in the hot tub.
I feel like an athlete today.
I didn't go Wednesday because I went to see a hockey game, but, despite lingering soreness and nervousness regarding the current WOD (workout of the day), I went back for the Thursday noon class.
5 Rounds for time:
- 10 Knees to elbow
- 10 Box jumps
- 10 Wallball
Foolishly, I was most worried about the knees to elbow part, since that involved hanging from a bar and driving the knees up to touch the elbows. I didn't think twice about the box jumps or wallball. But when I started, the modification for knees to elbows, knees to armpits, wasn't that hard. I mean, it was hard. It got me fluttering and nervous.
But then I was facing the 20" box, and, for some reason that I can't quite figure out, I was really scared of it. I stared at it and tried to get myself to jump, but I felt weak all over and it didn't seem possible. The coach came over and talked to me about technique and asked if I had or could jump that high. I'm not really sure what he said, I'm totally beat right now. But I did a practice jump and then forced myself to get to the box and almost fell off backwards trying to stand up.
He got me to stand closer and I was able to finish the set, but every rep was scary and difficult.
The wallball wasn't any easier. I started with a ten pound ball and switched out to an eight pound ball after the first round. I had a hard time getting the technique down, going into the low squat with the hips back and using the hips to thrust the ball almost straight up and catching it while going back down into the next squat.
By the third set, I felt beat up, but I kept pushing. The knees to armpits was getting harder, but the box jump was getting, well, not easier, but less scary. I was able to get a few reps of hopping down and then right back up instead of stepping down.
By the fifth set, I was almost the last one still going. And while I was finishing my box jumps, the second to last person finished. I was really glad at this point that we had introduced ourselves at the beginning of class with how long we'd been doing Crossfit, so I wouldn't feel quite so awkward at my performance being so slow. And I didn't feel awkward, I didn't have time to feel anything as I pushed myself to finish as strong as I could, listening to the rest of the class count down my wallballs and shout encouragement.
12:19 with an eight pound ball, but I finished.
And then I went to the gym with Ambrose and did a two mile run, followed by some stationary biking just to keep myself from getting stiff and then went to the bouldering cave and climbed a bit before soaking my weary bones in the hot tub.
I feel like an athlete today.
Tuesday, December 17, 2013
The Great Crossfit Experiment Begins
Ever since Arbor Crossfit moved in three blocks away from my apartment, I've gazed at it when driving or biking past with a combination of curiosity and fear.
I'd heard of Crossfit, read a few Workout of the Days, but never dared to try it for myself.
Until today.
The first class is free, and I signed up online. The confirmation email advised me to arrive ten to fifteen minutes early to sign the waiver and get a tour of the facility, so I left my apartment at ten after 6 and walked over in the cold, nervous, because from what I knew of Crossfit, I was definitely about to be intimidated. What kept me going was the thought that they wanted customers, they didn't want to chase people away, not a business that wanted to make money.
There were two doors, and through a window I could see a group of people lifting barbells laden with weight to the sound of pounding music loud enough to be heard outside. That was a little intimidating, but once I opened the door that didn't lead directly to the gym I found myself in a small entry area that wasn't quite so scary.
I got registered and set up and signed away my rights to sue for injury or death resulting from the strenuous physical activity I was about to subject myself to, and then I got a tour of the facility, including parts that were still in progress. It's still a fairly new facility. But adequate to the purpose.
I met a couple people before the class began and then we did a few warm-ups. Next I split off from the main group to get an introduction to lifting techniques. I had done a clean and press before in a lift class at my gym, but I wanted to be sure that I was getting this right before jumping in. So I practiced the movements of the power clean with a medicine ball and then a 15lb bar before adding 2 10lb plates and getting started.
I didn't catch how many I was supposed to do, because of the time spent learning, so I'm not sure I got as many done as I was supposed to. But that was okay. That wasn't the timed part. The timed part came next. A set of power cleans followed by a set of shoulder to overheads. 3 each, then 6 each, 9 each, 12 each, 9 each, 6 each, 3 each.
I had 35lbs, and I finished in 7:48.
Unless, of course, I lost count in the craziness.
It was hard. My collarbone is already red, and I wouldn't be surprised to see some bruising blossom up. But I did it. I had to scream and yell to get that bar over my head on the 9s and the 12. I did it for fun on the last sets, pushing and releasing that energy with a triumphant yell before dropping the bar to the ground with a satisfying bounce.
I can't stop smiling.
I think I'm addicted.
I've paid myself up for a month of unlimited classes, and I'm going to go every day that they're open if I can stand it. At least every day for the next week and a half while I'm off work.
Between that and working the bouldering cave at the gym, it's going to be one Merry Fitness for me this year. Who needs New Year's to start a resolution?
I'd heard of Crossfit, read a few Workout of the Days, but never dared to try it for myself.
Until today.
The first class is free, and I signed up online. The confirmation email advised me to arrive ten to fifteen minutes early to sign the waiver and get a tour of the facility, so I left my apartment at ten after 6 and walked over in the cold, nervous, because from what I knew of Crossfit, I was definitely about to be intimidated. What kept me going was the thought that they wanted customers, they didn't want to chase people away, not a business that wanted to make money.
There were two doors, and through a window I could see a group of people lifting barbells laden with weight to the sound of pounding music loud enough to be heard outside. That was a little intimidating, but once I opened the door that didn't lead directly to the gym I found myself in a small entry area that wasn't quite so scary.
I got registered and set up and signed away my rights to sue for injury or death resulting from the strenuous physical activity I was about to subject myself to, and then I got a tour of the facility, including parts that were still in progress. It's still a fairly new facility. But adequate to the purpose.
I met a couple people before the class began and then we did a few warm-ups. Next I split off from the main group to get an introduction to lifting techniques. I had done a clean and press before in a lift class at my gym, but I wanted to be sure that I was getting this right before jumping in. So I practiced the movements of the power clean with a medicine ball and then a 15lb bar before adding 2 10lb plates and getting started.
I didn't catch how many I was supposed to do, because of the time spent learning, so I'm not sure I got as many done as I was supposed to. But that was okay. That wasn't the timed part. The timed part came next. A set of power cleans followed by a set of shoulder to overheads. 3 each, then 6 each, 9 each, 12 each, 9 each, 6 each, 3 each.
I had 35lbs, and I finished in 7:48.
Unless, of course, I lost count in the craziness.
It was hard. My collarbone is already red, and I wouldn't be surprised to see some bruising blossom up. But I did it. I had to scream and yell to get that bar over my head on the 9s and the 12. I did it for fun on the last sets, pushing and releasing that energy with a triumphant yell before dropping the bar to the ground with a satisfying bounce.
I can't stop smiling.
I think I'm addicted.
I've paid myself up for a month of unlimited classes, and I'm going to go every day that they're open if I can stand it. At least every day for the next week and a half while I'm off work.
Between that and working the bouldering cave at the gym, it's going to be one Merry Fitness for me this year. Who needs New Year's to start a resolution?
Monday, December 16, 2013
Merry Bouldering!
Today I bought myself a little early present. My first pair of climbing shoes.
I've been using the bouldering cave at the gym for the past couple months, once a week or so, trying to get my running shoes and hiking boots to stick to the wall. They really aren't meant to work for it, and they really don't.
But the experience of trying gave me the confidence to invest in a pair of shoes that will work. The first time I went on the wall, I was laughing at myself and my inability to do more than cling to the most handle-like protrusions. Every time I tried to get higher, my feet would slide and I would panic and just give up.
But I kept at it. I tried again, and did a little better. I switched from running shoes to hiking boots, which were actually better than the running shoes. See, the shoes are smaller, they flex more, but the soles might as well be coated in teflon for all they could stick to the wall, while the boots, while a lot bigger, were made for walking on rocks (and dirt and whatever), so they were better able to cling.
And every time, I found myself trying something different, getting a little bit higher, moving on the wall with more confidence, and jumping down instead of falling off.
Today, after I bought the shoes, I did a two mile run (in 19:46!), and then I went to the wall again.
It was amazing.
All those little tiny "rocks" that I could never get any purchase on were suddenly useful. I could feel secure with my footholds instead of wondering if the sole was about to slide out when I tried to step up on it. I found myself forcing reaches that my arms insisted they couldn't do, making my right hand hold the weight my legs didn't have while I reached over with my left for a new hold (uttering a primal grunt really helped). I couldn't (and can't) get the smile off of my face.
Next up: getting myself belay certified and going for the big wall.
I've been using the bouldering cave at the gym for the past couple months, once a week or so, trying to get my running shoes and hiking boots to stick to the wall. They really aren't meant to work for it, and they really don't.
But the experience of trying gave me the confidence to invest in a pair of shoes that will work. The first time I went on the wall, I was laughing at myself and my inability to do more than cling to the most handle-like protrusions. Every time I tried to get higher, my feet would slide and I would panic and just give up.
But I kept at it. I tried again, and did a little better. I switched from running shoes to hiking boots, which were actually better than the running shoes. See, the shoes are smaller, they flex more, but the soles might as well be coated in teflon for all they could stick to the wall, while the boots, while a lot bigger, were made for walking on rocks (and dirt and whatever), so they were better able to cling.
And every time, I found myself trying something different, getting a little bit higher, moving on the wall with more confidence, and jumping down instead of falling off.
Today, after I bought the shoes, I did a two mile run (in 19:46!), and then I went to the wall again.
It was amazing.
All those little tiny "rocks" that I could never get any purchase on were suddenly useful. I could feel secure with my footholds instead of wondering if the sole was about to slide out when I tried to step up on it. I found myself forcing reaches that my arms insisted they couldn't do, making my right hand hold the weight my legs didn't have while I reached over with my left for a new hold (uttering a primal grunt really helped). I couldn't (and can't) get the smile off of my face.
Next up: getting myself belay certified and going for the big wall.
Wednesday, December 11, 2013
Slow Running
Lately, I've been running fast, at least, as fast as I can run. That's one of my long term goals - to be able to run faster. But sometimes it's harder to slow myself down than it is to go all out.
I admit, there is a certain amount of, let's see, exhaustion, contributing to my decision to run slowly. But there are other considerations, I swear!
How else could I work on my bio-mechanics other than slowing down my run, thereby allowing myself more time and attention to the placement of my feet, the flexion of my ankles, the rotation of my torso and, of course, the all-important pelvic tilt?
Without the tension that I find still plagues me when I run fast enough to challenge my current lung capacity, my runs take on a more meditative quality. I feel like my body is coming into more harmony with the actions, motions and positions of running. My steps, though slow, have a refreshing sense of lightness.
Until I start feeling a twinge of knee pain.
By this point, though, I'm accustomed to feeling the twinges as a welcome corrective for my running form. In this slow run, I am trying new methods and I must expect that some of them would not work out exactly as I intend. Not at first anyway. Most of the time, I respond to the twinge by re-adjusting my stride back to where I know I won't hurt. But every now and then, I keep going through the twinge of pain, paying particular attention to the changes I made, because I'm learning how to feel when my body is telling me to stop because I'm about to hurt myself and when to keep going because my body is just protesting change (or the "new world order" as I like to joke).
When it's just protesting the new world order, I know it within five minutes or so. If the pain fades, then I'm right, and if it doesn't, then I give up the changes and revert to baseline to prevent potential injury.
It isn't that I don't do these things when I'm running faster, but that I can't devote as much attention to them if I'm also pushing the speed. I get distracted when I'm moving fast, as much by the effort of the speed as by the clock itself, which becomes an enemy to fight. By giving myself the right to run slow, the clock settles into a blissful neutrality.
Okay, that's a lie. I do feel a bit irritated to see I'm running 14 minute miles. I feel awkward as other runners glide past me with ease, knowing I could go faster, knowing they would still pass me at my maximum speed... So, I scoff at their speed. Sure, she goes fast, but she stops after three laps, I assure myself, and, just look at that form, he's just begging for an injury. But beneath it simmers an envy at their carefree strides that take them past me again and again.
So I convince myself to take pride in running slow in the hopes that improvement in form will lead to a natural increase in speed. And I take comfort in knowing just how far I've already come, from being unable to run five minutes without debilitating knee pain to running more than 60 minutes with only the normal sore muscles that come from the socially acceptable masochism we call running.
I admit, there is a certain amount of, let's see, exhaustion, contributing to my decision to run slowly. But there are other considerations, I swear!
How else could I work on my bio-mechanics other than slowing down my run, thereby allowing myself more time and attention to the placement of my feet, the flexion of my ankles, the rotation of my torso and, of course, the all-important pelvic tilt?
Without the tension that I find still plagues me when I run fast enough to challenge my current lung capacity, my runs take on a more meditative quality. I feel like my body is coming into more harmony with the actions, motions and positions of running. My steps, though slow, have a refreshing sense of lightness.
Until I start feeling a twinge of knee pain.
By this point, though, I'm accustomed to feeling the twinges as a welcome corrective for my running form. In this slow run, I am trying new methods and I must expect that some of them would not work out exactly as I intend. Not at first anyway. Most of the time, I respond to the twinge by re-adjusting my stride back to where I know I won't hurt. But every now and then, I keep going through the twinge of pain, paying particular attention to the changes I made, because I'm learning how to feel when my body is telling me to stop because I'm about to hurt myself and when to keep going because my body is just protesting change (or the "new world order" as I like to joke).
When it's just protesting the new world order, I know it within five minutes or so. If the pain fades, then I'm right, and if it doesn't, then I give up the changes and revert to baseline to prevent potential injury.
It isn't that I don't do these things when I'm running faster, but that I can't devote as much attention to them if I'm also pushing the speed. I get distracted when I'm moving fast, as much by the effort of the speed as by the clock itself, which becomes an enemy to fight. By giving myself the right to run slow, the clock settles into a blissful neutrality.
Okay, that's a lie. I do feel a bit irritated to see I'm running 14 minute miles. I feel awkward as other runners glide past me with ease, knowing I could go faster, knowing they would still pass me at my maximum speed... So, I scoff at their speed. Sure, she goes fast, but she stops after three laps, I assure myself, and, just look at that form, he's just begging for an injury. But beneath it simmers an envy at their carefree strides that take them past me again and again.
So I convince myself to take pride in running slow in the hopes that improvement in form will lead to a natural increase in speed. And I take comfort in knowing just how far I've already come, from being unable to run five minutes without debilitating knee pain to running more than 60 minutes with only the normal sore muscles that come from the socially acceptable masochism we call running.
Wednesday, December 4, 2013
Running the Track
It's not due to be above freezing for the foreseeable future here in Boise, so I'm glad that I have access to a gym so I can run without worrying about frostbite. Not that I haven't run outside. I've run in snow before, and I actually kind of like it. Once you get started, you warm up in the core and it doesn't feel quite so cold anymore.
But it's just not as easy to get into running when the temperatures creep ever closer to the single digits. And every time I'm on the track at the gym, it seems like more people are joining in on the indoor running fun. I like that. It's nice to have someone I'm trying to catch, and even, once in a great while, to pass someone other than my husband.
If only they were literate...
I jest, of course, I'm sure they can read. It's just that they don't. There are signs clearly indicating that the inner track lane, which is the widest one, is designated for walking, and the two outer, narrower, lanes are designated for jogging and running. And yet, every time I'm on the track I see people running in the inside lane.
I guess I can understand the desire to do that. After all, the inside lane is the shortest in length, so if you're running for laps, then they would go by faster that way. So the desire to be lazy probably draws those folk to that inner lane, and I can safely look down my nose at them as they pass me because I'm taking the high ground and running on the very outside of the outer most lane.
Sometimes people walk in the outer lane, but that doesn't happen nearly as often. Actually, one time I witnessed someone doggedly walking in the exact center of the track, and that I really didn't understand.
Usually, these rule breakers have no effect on me, and while I note them, because there's very little to distract my attention when I'm running around an 11 lap/mile track, I don't dwell on them.
But the other day, I was running a fast 3 miles around the track, and I was in my last lap of running, so I sped up, and went faster and faster. In front of me were two girls who had passed me the lap before, but I was gaining on them, gaining and pulling right behind them, just a little bit farther and I would be finished with my miles, able to stop and gain my breath when --
They stopped running and fell into a walk without a glance behind themselves or a single thought of the fact that other people might be running on the track.
I gave out an inarticulate "ahhh!" and they turned so I was able to dash around them to exactly where I was planning on stopping. I swung around on the rail to catch sight of the clock for my time and then retreated off the track to remember how to breathe.
To be fair, there were other people on the track right near us, and, in fact, these other girls were running in the inside lane, thereby taking away the angle for the outside lane girls to transition before they slowed down. So, both the inside lane runners and the outside lane walkers were equally to blame.
Despite all that, it sure beats running outside.
But it's just not as easy to get into running when the temperatures creep ever closer to the single digits. And every time I'm on the track at the gym, it seems like more people are joining in on the indoor running fun. I like that. It's nice to have someone I'm trying to catch, and even, once in a great while, to pass someone other than my husband.
If only they were literate...
I jest, of course, I'm sure they can read. It's just that they don't. There are signs clearly indicating that the inner track lane, which is the widest one, is designated for walking, and the two outer, narrower, lanes are designated for jogging and running. And yet, every time I'm on the track I see people running in the inside lane.
I guess I can understand the desire to do that. After all, the inside lane is the shortest in length, so if you're running for laps, then they would go by faster that way. So the desire to be lazy probably draws those folk to that inner lane, and I can safely look down my nose at them as they pass me because I'm taking the high ground and running on the very outside of the outer most lane.
Sometimes people walk in the outer lane, but that doesn't happen nearly as often. Actually, one time I witnessed someone doggedly walking in the exact center of the track, and that I really didn't understand.
Usually, these rule breakers have no effect on me, and while I note them, because there's very little to distract my attention when I'm running around an 11 lap/mile track, I don't dwell on them.
But the other day, I was running a fast 3 miles around the track, and I was in my last lap of running, so I sped up, and went faster and faster. In front of me were two girls who had passed me the lap before, but I was gaining on them, gaining and pulling right behind them, just a little bit farther and I would be finished with my miles, able to stop and gain my breath when --
They stopped running and fell into a walk without a glance behind themselves or a single thought of the fact that other people might be running on the track.
I gave out an inarticulate "ahhh!" and they turned so I was able to dash around them to exactly where I was planning on stopping. I swung around on the rail to catch sight of the clock for my time and then retreated off the track to remember how to breathe.
To be fair, there were other people on the track right near us, and, in fact, these other girls were running in the inside lane, thereby taking away the angle for the outside lane girls to transition before they slowed down. So, both the inside lane runners and the outside lane walkers were equally to blame.
Despite all that, it sure beats running outside.
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