Tag Team Throwdown

When I started at CrossFit O'Fallon back in July 2011, it never entered my mind that I would someday enter in to a CrossFit competition.  In fact, I didn't even know that CF competitions, throwdowns, Garage Games, or CrossFit Games even existed.  I had never heard of any of them.

Over the past 17 months, though, I have grown to love CrossFit and it has become a part of my life that I don't even question anymore.  It's not something that I do, it is something that I am . . .as corny as that might sound.

When my CF coach, Josh, mentioned that he was going to be hosting a Tag Team competition back in September, the thought actually entered my mind, "That might be fun to try." Even back then I had no lofty ideas of winning, placing, or even finishing in the top 10 or 20.  I just thought it would be fun to compete and to be around other people who love this stuff as much as I do.  I ended up pairing up with an awesome firecracker, Jesse, and we set out to go in and do the best that we could do.

Fast forward until the day before Thanksgiving, 1 1/2 weeks before the competition, and I ended up falling down my stairs at home.  In this fall, I re-injured an old tailbone fracture and it caused my lower back muscles to really contract and inflame.  I was so upset not only for myself but also because I had a partner who was depending on me.  For the past week I have taken more Ibuprofen than I have in my entire life, stayed off my feet, sat on a donut, and kept going back to my chiropractor, Dr. Matt.  We made the decision on Wednesday that I could compete, knowing that I wouldn't be 100%, but at least there was no danger of hurting myself any farther.  It would be painful but I could make it through.

So, that's exactly what I did.  I must say that I am paying the price for it today but the experience was amazing.  It was so inspiring to see so many people giving it everything they had in them.  People of all shapes, sizes who, just like me, had no expectations of winning but just wanted to be a part of it. 

The Tag Team Throwdown was held at the St. Louis Rams Training facility.

My partner, Jesse, is awesome!  Our team name was "Meet Me at the Bar"  (you can order shirts from my friend, Rob, HERE)

The day consisted of 3 WODs (Workout of the Day).  The first was strictly strength and the last two were strength and cardio combined.  I'm not going to lie, it was hard especially since I hadn't worked out in a week and a half.  We had such a great time, though.

WOD 1

12 Minutes for 1 partner to establish a 1 rep max snatch and 1 partner to establish a 1 rep max clean and jerk

WOD 2

13 Minutes to complete the following:

-Partner 1 rows 800 meters

-100 35lbs kettle bell swings to be divided up any way you want, does not have to be 50/50 per partner

-100 over-the-boxes (20 inches) to be divided up any way you want.  While one partner works, the other partner holds the 35lb kettle bell.  If the KB touches the ground, the team will be assessed a 5 burpee penalty.

-Partner 2 rows 800 meters

WOD 3

15 minutes to complete the following:

Teams can break up the work any way they choose.

-50 115lb dead lift, 20 pull-ups, 15 over-the-bar burpees

-50 85lb power snatches, 20 pull-ups, 15 over-the-bar burpees

-50 65lb snatches, 20 pull-ups, 15 over-the bar burpees

Here are some pics of me snatching.  I ended up snatching 80lbs, no new PR but still glad to have it that.

Jesse hit a new PR with a 115lb clean and jerk!  (sorry for the blurriness)

Jesse rowing out that 800 meters.

35lbs kettle bell swings

Over the box

 

Because of the whole tailbone issue, I was "dying" on the 800 meter row.  I just closed my eyes and tried to get through it.  Oh, how I wished that I could have taped my donut to that seat.

Overall, I'm happy with how we did.  We ended up finishing 27 out 42 scaled teams.  I would have loved to have made it in to the top 20 but there were a lot of strong women's teams and by the third WOD, I was in serious pain.

I will definitely compete in another competition.  Of course, I want to do better. . . isn't that the point?    I can't say enough, though, about the sense of community in CrossFit.  Even though we were in competition with each other, if you weren't busy with the WOD then you were cheering on other teams.  It is one of the strangest but yet best aspects of this CrossFit world . . .yes, I want to beat you but I also want you to do the best that you possibly can do. 

Now . . .on to more Ibuprofen, a hot bath, and rest!

CrossFit Goal Check-In

I know I have said it before but CrossFit has truly changed my life.  Besides the sense of community and support that you receive at a CrossFit box, I love that I am constantly meeting new goals and surprising myself with what my body can do.

This week was a big week for me.  I hit 3 new PR's (personal records) in strength.  Back in January I wrote about my 2013 CrossFit goals and what I wanted to accomplish this year.  Well, yesterday, I met one of the goals!!

The last time I tried for a 1 rep max in dead lift, I got up to 170lbs.  During yesterday's WOD we were supposed to reach a 2 rep max.  When I got to 170lbs, I blew threw it.  I then went up to 185lbs and that was easy, as well.  Well, when I was that close . . . I had to try it.  I went up to 200lbs and I did it!  Not only did I lift it but I held it for about 20 seconds while this picture was taken.

     
I love that I am constantly challenging myself and working towards new goals.  With each PR I hit, I get such a feeling of accomplishment.

I still have 2 more goals to reach:
1. Do a handstand push-up from the ground.
2. Do 10 Kipping pull-ups unbroken. . .so far I have done 4.

I hope that you are still reaching new goals and breaking old boundaries, too.  I'd love to hear about them!     

Yesterday was a GREAT Day!

Let me tell you about yesterday.  Yesterday was a great day!  Yesterday I accomplished a goal that I had set for myself way back in July when I started CrossFit.  I remember walking in to the box and there was this woman cranking out pull-ups with absolutely no help at all.  When Josh (the owner/trainer) asked me what my fitness goals were I told him that I #1 wanted to look good in a bathing suit and #2 that I wanted to do THAT with my finger pointing.  I didn't know it at the time but that beast of a woman is Josh's wife, Mendy, and she is incredible.

Well, yesterday, I did it.  Over the last couple of weeks I have done a couple of pull-ups here and there but yesterday I did an entire WOD without any band assistance, without jumping off of a box or off stacked weights.  I could not believe it.

Now, granted, I am not going to say that they all were beautiful or even all "to standard" but for it being my very first time, I'll take it.

I have worked so incredibly hard on pull-ups.  I started with 2 bands (blue and red), then just red, then just blue, then just a little skinny one.  Finally, I moved to standing on a box and jumping up over the bar and lowering myself down.  Next step, stacking (2) 45lbs weights and jumping from them.  
I was so happy when I finished that WOD yesterday that I cried.  I literally cried.  One girl asked me if I was ok because I've been kind of sick and had a really tight chest.  I told her yes that I was just happy.  Honestly, it was one of those few times in my life that I was really, really proud of myself.

Even with yesterday's WOD, I don't have it down.  I went in today and my hands were so sore that I could hardly grab the bar.  I'm sure that I will still use bands to practice my strict pull-up and I may even do jumping pull-ups again if I feel I need to but at least I am on my way.



     

CrossFit 13.1

The CrossFit 2013 Open started this week.  The CrossFit Open will eventually lead to the CrossFit Games in California.  Basically, anyone can enter into the Open.  Each week the CrossFit Headquarters will announce a WOD and if you are officially competing, you then have to have your score verified, upload it and then you get compared to other CrossFitters.  There are eliminations each week until the best of the best reach it to the CrossFit Games

Since I don't feel that I am "quite there" in terms of entering into a competition, I didn't enter in to the CrossFit Open; however, each Friday we will be doing the weekly workout at our box.

13.1 (CrossFit Games 2013-Week1) posted the following workout.  The weights are the prescribed (Rx) weights.  When doing the burpees, your body must be all the way down and touching floor.  When you come up, you must jump up and touch an object that is 6" above your maximum reach.

WORKOUT 13.1
Men
17 Minutes total reps
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 Burpees
210 pound Snatch, as many reps as possible

Women
17 minutes total reps
40 Burpees
45 pound Snatch, 30 reps
30 Burpees
75 pound Snatch, 30 reps
20 Burpees
100 pound Snatch, 30 reps
10 Burpees
120 pound Snatch, as many reps as possible

Things were going great for me through the first 40 burpees and the 45 pound snatch.  The next 30 burpees were fine, too.  It came to a screeching halt for me at the 75lb snatch. My former 1 rep Max snatch was 70lbs so I didn't think I was going to be able to do 75lbs . . . and I was right.  I attempted it a few times and then went down to 65lbs.  I did 6 at 65lbs and then tried to go back up to 75lbs thinking that maybe I just needed to "warm my body" up and that it was a big jump from 45lbs to 75lbs but sadly, no, I just couldn't do the 75lb snatch.

I was so upset.  Honestly, it was one of the only times in the last 9 months that I was really mad finishing the WOD.  I was really disheartened and disappointed in myself.  I know that sounds absolutely ridiculous because a year ago I wouldn't have been able to do any of these weights or these movements but it still was an eye opener for me.  I've got A LONG WAY TO GO.

The good thing is that unlike before, I know that this isn't a phase.  I know that I won't just do it for a little bit and quit.  I know that come next year and the 2014 CrossFit Open that I will enter it.  I will have the confidence to and I will be able to do that 75lbs snatch and then some.

For me, it's not about the destination . . . it's about the journey.

Want to see someone rock the 13.1?  Watch this:

Climbing the Rope

For the past 9 months every time I have walked in to our CrossFit box (gym), a rope has been hanging from the ceiling, teasing me.  I have attempted to climb that rope dozens of times but for some reason I just couldn't get past the first 2 or 3 feet off the ground.  This was especially frustrating for me as I climbed ropes in the Army and I don't remember it being that hard.  

Yesterday, though, I was watching some You Tube videos and came across WOD Technique and the lesson climbing the rope.  I couldn't wait to get back to the box and try it.

And . . . guess what I did this morning?

  
I know it sounds silly but I was/am really proud of myself.  Another goal down.  Another milestone hit.  

Have you met one of your fitness goals for 2013?  I'd love to hear about it.

CrossFit Re-Set

CrossFit has changed my life in so many ways.  I have realized that I am stronger, both mentally and physically, than I ever thought possible.  Like most new CrossFitters I have been envious of the other athletes in my box with their constant PR's, RX'ing every WOD, and their Kipping pull-ups.  Each day that I went in, I would try to increase my weights, increase my reps, and increase my time.

This past week, though, I came to the epiphany that most CrossFitters come to, I have been compromising form to overcompensate my ego.  Bottom line, I really haven't been helping myself by rushing through the WODs with heavier weights rather than staying at a lower weight and really getting the entire movement.  So, I decided to make some changes. . .



Earlier in the week during the Strength (weightlifting) portion we were doing back squats.  Normally, I would look at my max and then scale down the percentage from there.  In doing that, though, when I hit the 85% mark, I know that I would not have had good, true, complete range of motion.  Instead, I started at worked my way up to the heaviest weight that I could and still have good, true, complete form.  



In talking with my trainers this week, it seems that almost all CrossFitters go through this period and have gone through this same process.  They have all told me that while initially I will go down in weights that I will actually see more results from doing the movements properly rather than just throwing heavy weights around.  I sure hope so.  I know that in the last couple of workouts, I really have focused on the movements and I have felt it more with lighter weights than I did by using the heavier ones.

I guess this shows that even though I have found the right workout for me, there is always going to be room for improvement, room to grow, and room to learn.

Have you had to start over with a workout?  Re-set not only your mind but your body, too?  I remember having to do this when I was running a lot, as well.  I'd love to hear about your fitness stories.     

CrossFit Inspiration: SUPPORT

Source: dont-panic-zoology.tumblr.com via Jannice on Pinterest

No truer words have ever been printed on a t-shirt about CrossFit.  Some of the most inspirational, motivational, emotional moments have come at the end of a WOD (Workout of the Day) when there are only one or two athletes still pushing to finish.  

Those who have finished don't leave.  They don't start laughing and joking.  They don't rush around and put their equipment away.  No, what happens is that everyone waits around and cheers.  They yell out words of encouragement.  They push and push and push until everyone is finished.

Yes, we are each in charge of our own fitness and it takes effort and tons of sweat and even some tears to reach our goals.  But, I compare CrossFit to when I was in the Army.  We don't leave anyone behind.  We aren't finished until the last person finishes and in that moment when they complete that last thruster, throw that last wall ball, or Kip that last pull-up . . .that's when the WOD is over and that's when I know that it is all worth it.
 

CrossFit Goals for 2013

Over the last couple of days I have been thinking about what I want to accomplish when it comes to fitness and CrossFit in 2013.  I have decided on 3 goals that I feel are hard but also attainable.

1. I want to hit a new personal record max to dead lift 200lbs.  My current personal max weight is 170lbs so I will have to add 30lbs over the next year.

2. I want to do 10 Kipping pull-ups.  To date, I have done 1.  This will also be a tough goal to reach.  People make pull-ups look easy but after I have been working on these for a while, let me assure they are not.



I initially said that my 3rd goal would be to RX 90% of my workouts.  After thinking about this, though, it is going to be really hard to track and evaluate this so . . .

3. I want to do a handstand push-up with no weights, just straight from the floor. 

I will try to remember to update you on here and will definitely post as I reach each goal.

What are your goals, either personal/professional/fitness, for 2013?  

A WOD for "Victoria"

This morning I had the privilege of doing a workout in honor of Victoria Soto.  In CrossFit speak, we call it a "Hero" WOD.  There are several out there but when it was put out that today's workout would be in honor of the Sandy Hook teacher who sacrificed herself to save her students' lives, I knew that I had to be a part of it.

This wasn't just something that my box (gym) participated in, CrossFit boxes across the country have been doing this workout in honor of Victoria.  

 In case you don't understand the code language above, the workout consisted of the following:

5 RFT (5 Rounds for Time)

10 Thrusters (65lbs women/95lbs men is the prescribed weight-but can be scaled down)

14 Box Jumps (20 inch women/24 inch men is the prescribed height but can be scaled down or you can do step ups)

12 SDHP (Sumo Deadlift High Pulls-65lbs women/95lbs men)

27 KB (Kettle Bell Swings-35lbs for women/53lbs for men is the prescribed weight)    

I was so sore going in to this workout.  I mean so sore that I was having trouble going up and down the stairs but I really wanted to do this WOD.  I wanted to do it for Victoria.  I wanted to do it to honor her spirit and all of those who died.  I wanted to do it so that the shooter didn't win.

It was tough.  By the 3rd round I felt that doubt creep in and it would have been easy to say that I couldn't go on.  Every time those thoughts would enter into my mind, though, I would just take a few extra breaths and think about Victoria.  She gave me the inspiration to go on.  She gave everyone in the strength to go on.

My time ended up being 34:12.  It wasn't about the time.  It was about finishing.  It was about not giving up.  It was about fighting until the very end and we all did.

When I finished this morning, I was overcome with emotion.  Not only was I just happy that the workout was over because I was totally spent but I was happy that I didn't give up and I was incredibly sad that Victoria has been added to our list of Heroes.

I am so proud of the people below.  Everyone gave everything they had this morning.  It is mornings like this one that makes me so grateful that I have found this CrossFit family.

      

Look What I Did Today

Early this week a friend of mine posted a picture of herself doing a one-handed hand stand.  I'd seen pictures on Pinterest of girls doing this but never thought I'd be able to.  After I saw Andrea's picture, it became a goal and today, I did it!