'Killer' CrossFit-ness

Today's Horse Race

2010-01-18T15:31:00.000-08:00

Today was the first training day with a partner, and it turned into quite the horse race.

Today's WOD:
Row 1150m
95 situps
75 squat
55 pushups
35 pullups
15 burpees
13:19

At 7am this morning Russ and I strapped in to the rowers, got the 3...2..1..GO and off we went. I held a steady pace of 2:03-2:05 for the first 800m and picked it up to 1:58 for the last 350m. As I was closing in on 1050 Russ unstraped and was on to situps. I finish my last 100m and quickly head into the situps. I slam through 95 situps straight making up time, and heading into the squats second ahead of Russ.

We're neck and neck like mad squating fools, but being 5'3" I have a clear advantage over his 6'+ frame. I head into pushups knowing they're my goat. I break them into 10s and do my best to maintain my pace. Russ heads into pushups like speedy gonzalez and finishes while I'm completing my last 10. I start into pullups a good 10 seconds behind, but pullups are a strong suite for me. I quickly get through my pullups and head into burpees seconds ahead of Russ. I knew I had it at this point. I love burpees and again...I'm 5'3". I yell time finishing with a 13:19 with Russ right on my heals at 13:21

There's something about going head to head that makes you push that much harder than a group wod. We'll see what tomorrow brings.

Everyone's got a goat

2010-01-17T15:53:00.000-08:00

My goat...pushups. Over the last year I have worked on pushups, and while they still remain my 'goat' I have improved GREATLY! When I started crossfit almost 3 years ago now a pushup was out of the question, pretty much laughable. Over the years I have gone through the scaled versions to reach my ability to tackle high volumes of pushups with proper form. In fact, I do a mimimum of 30 reps a day in the cf warmup.

The key to a pushup is proper form. It's not the sagging center that you see high school football players, or the mt. peak you see so often. It's a hollow plank, leading to chest to the deck and full extension at the top.

I do what is known as 'thumping' at our box. I want there to be no mistake that I'm using proper pushup form, so when I reach the bottom you can literally hear my chest hit the deck. There's nothing worse in a competition than hearing 'no' from your judge. My goal in competition is to have perfect reps. It may take a few more seconds, but not nearly as many as you'll lose both physically and mentally from missed reps that you have to redo.

Yesturday's WOD #1: Chris's 29th BDay WOD
Row 29 calories
then....
29 Pushups (CTD)
29 DB Squat Cleans (25lbs)
29 Calories on the Row
3 rounds
19:11

Yesturday's WOD #2:
50m walking lunges
100m broad jump
200m sprint
3 rounds
10:19

Filthy Fifty.....ish....

2010-01-15T09:33:00.000-08:00

So today I did the make up for missing the Filthy Fifty being that if fell on a rest day for me. I quickly wrote the list on the white board, gathered equipment and dove into the WOD. My goal, sub 25. Well I hit that and then some...Finished in 17:28. I was stoked! I barely took any breaks, and never did less than 25 of any exercise before taking a rest, except for wallballs, because they SUCK!!!

As I sat down to write today's entry I realized I missed the KTE's OPPS! So I guess I really did a filthy fifty..ish today. I would hope that I'd still be able to hit that sub 20 mark with the 50 KTE's, but I guess we wont know until I do it again....CORRECTLY.

The funny part....I thought about NEVER letting anyone know, but then I got a feeling in the pit of my stomach that said to me "how can you feel stoked about a wod that you didn't even do right?" So I decided against keeping my mistake in the closet.

Today's WOD: Filthy Fifty..ish
50 box jumps 20"
50 jumping pullups
50 KB Swings (36lb)
50 walking lunges
(missed 50 KTE's)
50 push press (45lb)
50 back extension (ghd)
50 wallball (14lb to a 8' target)
50 burpees
50 double unders
17:28

Sometimes even coffee can't fix it...

2010-01-14T09:57:00.000-08:00

Today is my first day of post school no sleepingness. Getting out of class at 10:10 I hit my bed about 10:45pm, and that alarm still went off at 4am. I knew I might drag today, and boy was I right. I'm functioning just fine as long as I keep moving, but I'll tell you, when I stop tonight I will be out for the count.

I think there's a part of 'constantly varied functional movements' that is missed. It's more than changing the wod everyday. Have you ever worked out on 5 hours of sleep, like I did today, or no sleep. Worked out on an empty stomach? Worked out in the morning instead of night? Play around with it and see what happens. You'll never know what really works for you if you don't experiment. What's the worst that happens, you try something and fail miserably? You'll learn more from failing then you ever will succeeding.

Today's WOD:
15 deadlifts 1x body weight (135lb)
15 toes to bar
AMRP in 20min
8rounds +15 deadlifts

Next Rest Area 00 Miles

2010-01-13T09:55:00.000-08:00

I do a little happy dance inside, and sometimes out, when a rest day comes around. But I try not to completely abuse them. I am on a 3-on-1 off schedule, and have been for sometime, so my body is used to pushing hard. I don't want to lose that momentum or lose my focus, so I do something, anything on my off day so that I keep my body and mind focused on the prize.

Things I've done on a 'rest day'
CrossFit Warm up x3
Run a mile or two
Row 1000-2000meters at a moderate pace
Skill work (muscleup/handstand pu/double unders)
Play soccer of volleyball

Today's WOD:
REST DAY
so I rowed 1000m at a 2:15 pace and stretched out

What do you find at the end of a 'rainbow'....

2010-01-12T10:22:00.000-08:00

Today's leson: What do you find at the end of a 'rainbow'? An ugly and sometimes painful Clean & Jerk.

Today's WOD:
3 Clean and Jerks (105lb) on the minute for 15 minutes

I did this last week at 95lbs and found it quite simple, not so much with 105lbs. I'm amazed how quickly adding 10lbs pulled out my form breakdown. The breakdown, what I like to call "The rainbow" When your pull leaves your body making a nice little arch forcing a nice little hop forward like a "bunny hop"

Not only did my form seem to breakdown, so did my mental state. All I could think about was form....form....form....and how badly I was f*cking it up! At round 7 I wanted to throw in the towel and walk away. By round 8 I wanted to cry, and by round 11 I was determined to finish.

Coach Russell was able to capture a few of the rounds on video that I reviewed afterwards, and realized how prevalent the rainbow into the bunny hop was. It doesn't feel that dramatic when you're in the heat of the moment, but boy was it noticeable on the video. Unfortunately video doesn't lie.

I try to tell all our newbies....you'll NEVER master it all. Today's wod is the perfect example. Even after 3 years of crossfitting, I'm still perfecting and learning everyday. It's the sticking with it for 3 years that can make it seem sometimes effortless.

My new favorite quote: "Don't wish it was easier, wish you were better" -Jim Rohn

Perparation is key to success

2010-01-11T09:54:00.001-08:00

There are 1000 reasons why you can't eat healthy, and in my opinion non of them are valid. I open the gym at 5am, head to work at 8-5, and then go to school til 10pm, and yet I still eat a perfect paleo zone amongst the chaos. How? Preparation!

Every Sunday I schedule 2 hours to cook and pack all my meals and snacks for the week. This removes any excuse you have about not having time during the week.

This weeks menu:
Salmon lunches: 4.5 oz salmon, 2 cups peppers, 3tbsp avocado
Chicken lunches: 3 oz chicken, 2 cups peppers, 12 almonds
Salmon dinners: 6 oz salmon, 2 cups broccoli, 18 almonds
Chicken dinners: 4 oz chicken, 2 cups broccoli, 18 almonds
Snacks: 5 slices dried apple, 9 almonds, 1 pepperoni stick or 5 dried apricots, 9almonds, 1 oz beef jerky,

Today's Wod:
Dirty Dozen- Partner wod
12 pushups
12 squats
12 pulls on the rower
12 rounds
(1 person works at a time, each partner completes 12 rounds)
16:27 with Coach Russell

You know you worked hard enough when.....

2010-01-10T08:35:00.000-08:00

you can leave a sweat angel on the floor. CFer's are a truly strange group of people. Where most people are grossed out by sweat left behind, CFer's high five and chest bump over a good sweat angel. ha!

Today's WOD: (and cause of today's sweat angel)
50 wallballs (14lb ball, 8'target)
25 pullups
5 rounds
18:46

Working out with 'The Toddler'

2010-01-08T13:21:00.001-08:00

No.....not a child, a weight vest. I can thank Feng Yi Chew for the phrase "the toddler". She used to post on Facebook that she was working out with 'the toddler' and one day I had to ask, you have a kid? She said, "no, it's my weight vest. It weighs about as much as a toddler."

Today I did the CF warm up with 'the toddler' and boy did it make a difference. It's amazing to see what 20lbs can do to you pullups, dips, situps, really all of it. Just wearing it I could feel the added pressure on my bones. If you've got a 'toddler' at your box give it a try, it's an interesting feeling.

Today's wod:
21-18-15-12-9-6-3
Handstand pushups (feet on bar)
Snatches (17.5)
Situps (ghd)
13:45

And my cool down was really a second wod.
3 Clean and Jerks (95lb) on the minute for 15 minutes.

THANK GOD TOMORROW'S A REST DAY!

Are you using your ass?

2010-01-07T10:19:00.000-08:00

Today's WOD:
Max effort 2 min row for calories
Row 2 min
Rest 2 min
5 rounds
Round 1: 34
Round 2: 34
Round 3: 34
Round 4: 35 (should have been 36, but I stopped pulling at 1:58. I was tired and quit even knowing I shouldn't have...oops)
Round 5: 31 (all ass, no arms)

Rowing= Legs, Back , Arms. Sounds simple, but simple doesn't always translate to easy to execute. I strap in and use the first 2 min to figure out my pacing, and hold a consistent pace through the first 3. During the following rest Bill helps tweak my form. My legs got a great push and my back and arms had a great pull, but it was transition between that was a bit off. So I go into the 4th round focusing on a smooth transition. 3-2-1 GO....I keep a great pace, the wheel is spinning my legs are feeling it, but so are my arms. I reach the end of the row I was exhausted and thought I was going to vomit. Bill is there again to help critique my form.

His proposal: Try an experiment
Drive with your legs ONLY and simply let your back and arms guide the handle. See how much you lose. So I head into the last row, focusing on using just my lower half, and my pace didn't lose too much...for the first minute. Heading into the second minute my legs are SCREAMING!!! Time up, 31 calories, not too shy of my other attempts except for one huge difference. My ass was on fire and cramping. My arms and my exhaustion level were half of what they were on the prior attempts.

Lesson learned: I use WAY TO MUCH arms and not enough ass on my rowing.

Try this experiment and see how your numbers change. I found it quite interesting.

It's Childs Play

2010-01-05T13:24:00.000-08:00

Ever drive by a school during recess hour and see kids double-dutching on the playground? Kids Laughing, giggling, skipping, jumping in and out of the moving rope, truly enjoying themselves, yet all you can think is F*CK jump roping?

I know the feeling. There's something incredibly funny to me that a child's toy has somehow been turned into a torture device. Don't believe me? Try jumping rope for 5min straight. If you don't trip on the rope at least 6 times, at minimum your calves will be screaming. And if that's not bad enough, your coach may come to you and say, "now jump once, but spin twice" and you think WHAT!?!?!? That's right.....double unders.

The elusive double under is a skill that requires timing and persistence to master. You jump once and the rope goes under you twice. Doesn't sound so hard, jump once, spin twice. So you step up the challenge, you catch it on you ponytail, trip on your shoe or my favorite, miss completely and whip the back of your arm or leg leaving a lovely red welt. And yet you continue to try. Slowly but surely you figure it out, and you get one..then two...then three....then SLAP (welt). It's the sickness that is CrossFit that gets you to continue trying. It's that persistence that makes a true CrossFitter. We may not get it the frist time, but we're sure as shit not going to walk away.

Today's wod: REST!!!!!
Did do double under practice and strung together 27

Meal timing is important

2010-01-04T09:32:00.000-08:00

Not sure when you should be eating? The easiest way to explain it, other than sleeping, you should avoid going more than 5 hours without eating. You want to keep you body from 'starvation' mode. Much like muscle your stomach has memory. If you keep a steady schedule your body will burn the fuel knowing there is more on the way. If you start skipping meals your body fears it wont get food again, resulting in your system to storing the fuel, usually where ever you don't want it to(hips/ass/muffin top).

Here's the schedule I eat on:
4:00am wake up
4:30am 2 block breakfast
9:00am 1 block snack
1:00pm 3 block lunch
6:00pm 4 block dinner
8:30pm 1 block snack
9:00pm bed

Today's Wod: Tabata Intervals
OHS-pvc: 121
Pushups: 65
Situps: 100
DB PushPress (20lb): 81
Squat: 127
Total: 494....stupid 6 reps short of 500!!!!

Accountability....

2010-01-03T16:29:00.000-08:00

So it's official...I'm bringing in a new year with a new outlook. Be Accountable!

I am 3 days strong into my new diet and have held strong to an almost paleo zone diet. I had a 1/2 slice of wheat bread this morning. I am also preparing and packing my meals for Mon-Fri on Sundays. It went pretty good today.
I packed 3 different kinds of meals
1. Salmon with broccoli and almonds
2. Chicken with apples and almonds
3. Chicken with fried peppers and almonds
You can see that I use almonds alot for fats, it's easy and I like them.
Chicken lunches are 3oz and dinners are 4
Salmon lunches are 4.5oz and dinners are 6
Broccoli lunches are 2 cups dinners 3 cups
Apple lunchs and dinners are a full apple, for dinners I added more fats to make up for the block carb difference. I've read you can substitute carbs for fat blocks.

For my snacks I've created my own paleo kits using dried fruits with no sugar added, turkey jerky and almonds.

My goal is to track my progress leading to the sectionals in Columbus on March 7th. We'll all see what a strict diet, 3 on 1 off trainig can do in 60 days.

Some starting stats:
Starting weight: 138
Deadlift: 275
Push Press: 135
Back Squat:200
Helen: 9:49
Grace: 4:47
500m row: 146

Today's wod: Josh
21 ohs (75lb)
42 pullups
15 ohs
30 pullups
9 ohs
18 pullups
Time: 9:16

What are your dreams made of?

2009-12-30T07:47:00.000-08:00

Above you'll see my dreamboard for 2010. What's a dreamboard? It's a visual representation of your goals, and while I rolled my eyes when I found I had to do one, I'm glad I have it. I use it as my background on my computer and it's hanging in my room forcing me to see the contract I made with myself at least 2 times a day MINIMUM! It's soooooo much easier to do your daily tasks, even when they seem insignificant, when you are reminded of the long term pay off.

I would recommend getting your goals/dreams, be it a list or a dreamboard, done before 2010. If there's no accountability it's easy to put it off til tomorrow, and before you know it, it's 2011 and you haven't accomplished anything you wanted to.

Yesterday's wod
5 front squats (75lb)
10 kb swings (45lb overhead)
15 jumping ring dips
rounds for 20 min

16 rounds with 3 secs to spare.

I've drawn the line in the sand

2009-12-29T05:46:00.001-08:00

With sectionals only 60 some days away, I've drawn the line in the sand. It's time to get serious about my training, my diet and my dedication. I want to have an at least decent showing in Columbus considering its at the Arnold Classic. (AWESOME)

January 1 starts the perfect paleo zone and a strict 3-on-1 off schedule with 2 a days worked in. I'll be tracking my progress here to share the experience. "before" photos will be going up on Friday as well as some of my starting pr's. I want to see what 2 months of perfect dedication can do. I look forward to sharing this journey with you.

Yesterday's wod was a doozie, but good.
Row 1000m
21-15-12-9
burpees
ohs (25lb)
wallball (14lb to 10' target)
14:58

Ah-chew....OUCH!!!!

2009-12-22T08:22:00.000-08:00

Have you ever had a day where you sneeze and it's more painful than being poked in the eye? Today is that day for me. I took on a situp intensive wod yesterday and boy am I paying for it today.

WOD:
80-60-40-20 (situps)
10-20-30-40 (sdhp 45lb)
10:20

Row...row...row....your boat my ass.....

2009-12-21T12:50:00.000-08:00

According to Wikipedia: Rowing is one of the few non-weight bearing sports that exercises all the major muscle groups, including quads, biceps, triceps, lats, glutes and abdominal muscles. Rowing improves cardiovascular endurance and muscular strength. High-performance rowers tend to be tall and muscular: although extra weight does increase the drag on the boat, the larger athlete's increased power tends to be more significant. The increased power is achieved through increased length of leverage on the oar through longer limbs of the athlete.

Let's place special emphasis on the "HIGH PERFORMANCE ROWERS TEND TO BE TALL" aka not designed for athletes that are 5'3"!!!

Yesterday I tackled the 2000m row for time, my absolute most hated thing in the world. Rowing, yet alone for 2000meters. The thing about rowing is that no matter how hard you try, it never gets any easier. You may go farther or get there faster, but you're never any less exhausted or in any less pain. I always go into this wod with a bad mental attitude which kills my times. I end of rowing what feels like a sinking ship.

I do good for the first 500, maybe even first 1000 after that I want to cry, quite, give up, slam through it, finish strong, all at the same time. Needless to say I still have not mastered the long distance rows. I feel another 3000 pyramid in my future. A 3000 pyramid is a rowing pyramid that you do post wod. day 1=100m, day 2= 200m and so on til you get to 3000m and then you work your way back down. IT SUCKS! But that's what CrossFit is all about, working your weaknesses.

Wod
2000m row
9:22

Add more weight and do it again

2009-12-17T08:19:00.000-08:00

That was Bill’s favorite phrase last night as we took on a back squat wod

The wod:
12-11-10-9-8-7-6-5-20 of back squat
(use 50-60% of your 1rpm & rest 2min between rounds)

My 1 rpm on back squat is 195 so I loaded the bar up with 105 and headed into the wod, making my way down to 6 when I hear Bill’s beautiful voice, “That’s not heavy enough, add more weight and go back up to 8.” So I throw on another 10lbs making the bar 115lbs and head back up to 8 and start working my way back down.

I reach the nastiness that is 20 and I get through them without putting the bar down.
Bill’s beautiful voice chimes in yet again, “Add more weight and do it again.” So I throw on another 20lbs making 135lbs and I start the 20 reps at 10 I started seeing stars so I put the bar down, quick 10 sec rest, 5 more reps, 10 sec rest and into the last 5. Man did those last 5 SUCK. Bill, with his sadistic grin chimed in yet again, “Now that was heavy enough”

With all my redo’s I moved 14,605lbs of weight on my back last night. No wonder my hips are on FIRE today.

All I need to know I learned from CrossFit

2009-12-16T09:29:00.001-08:00

I don't make that statement lightly. Let's look back three years. I was 80lbs heavier, just starting a job and trying to figure out "what am I going to when I grow up?". Throughout my first year of crossfit I lost those 80lbs,could do a pullup and there were no more 'girl' pushups for me. I felt great about myself and my confidence showed. I was given more responsibility at work, and was accomplishing tasks in an efficient manor. I was more willing to take risks, and it was paying off. I had learned that fear is ok, and only way to conquer your fears was to take them head on, much like training your weaknesses.

My second year of CrossFit I took the initiative and got certified, I wanted to learn more and be able to share my passion with others. There we did a group wod, Fran. It was my first time meeting Fran, I pulled a 5:47 and fastest time of the females that day. That's when I got bit by the competition bug. Shortly after my cert I began training for the 2009 games. I was more dedicated to CF than ever before. Perfect diet, no booze, 3 on 1 off, training my weaknesses. A strange thing happened. My focus in the gym focused me outside the gym. I was more mentally focused on accomplishing tasks and accomplishing them well. I took pride in everything I did, not that I didn't care before, but it was a new found sense of ownership. I had the ability to and determination to make my career goals come true. Much like in CF, in work, if you don't sacrifice, focus and bust your ass, you'll never see results. Somehow I had always had a disconnect. I wasn't just employee x at company z, I was Kate 'klller' Rawlings and my work was going to reflect that.

While my regionals outcome was not what I wanted, I gained more in those 2 days than I had in a LONG time. I had set out to do something difficult and I saw it through to the end. I realized at that moment that if I wanted something bad enough I would/could make it happen, and the only person that could hold me back was myself. I had made my body harder and tougher than it had ever been, now it was time to make myself mentally tougher. I then made the decision to start my MBA program (of which I just finished my first semester) and it was the best decision I could have made.

All I need to know I learned from Crossfit
-I learned that if you want something you have to be focused, determined and willing to sacrifice for the greater good

-I learned that when you want to quit, you have to step back, get your brain and heart to slow down, and begin again

-I learned that focusing on one task at a time makes the bigger picture less blurry and abstract

-And more importantly I learned just how psychically and mentally tough I was and how much I had underestimated myself

"Grace"
30 C&J for time (95lb)
4:45

1 mile run
7:13

Prepping for "Fran" is like prepping for a baccalaureate party

2009-12-14T09:57:00.000-08:00

Saturday I had the brill ant idea to take on "Fran" WHY!?!?!?! many of you are screaming, because I'm sick, that's why. ha! It had been 4 months since our last meeting, and it was that time again. Preparing for Fran is much like preparing for a baccalaureate party. You know the night's going to be filled with shots, chaos, fury and you'll wake up with a killer hangover, but yet you get excited to participate.

I try to get myself into a mental state of "embrace the suck" for what I know is coming at me. 3...2....1...GO! I slam through the first 21 unbroken on to pullups....12...then 9 and I'm back on the bar. 9 unbroken, my legs are screaming, 3 more...drop the bar....last 3 and it's back to pullups. 6...my forearms are cramping...3....5....1...back to the bar. 4....I'm on the verge of crying or puking, I can't decide so I just drop the bar. Pick it back up 3...drop the bar...I'm so close...2...on to the last set of pullups. 4...3..1..1..TIME! 4:45 I fall to the floor, forearms cramping, stomach in my throat. I had survived, not a PR, but I had survived.

No matter how many times I square off with "Fran" she wins. You know what you're getting yourself into and yet you continue. The Fran hangover is nasty and leaves you saying "I'll never do that again" ...until you do.

Fran
21-15-9
Thrusters (65lb)
pullpus
4:45

Cindy...oh....Cindy....

2009-12-11T05:55:00.000-08:00

Yesterday at CrossFit Cleveland was "Cindy" day. Oh how I loath Cindy. Any workout that is rounds for 20 minutes mess me up. I'm not so good with the pacing, but I was ready this time. 3 months ago I pushed through 18 rounds, and last night I wanted to break the 20 mark. I was ready.

I counted out my 20 cards and strategically color coded them. Blue cards, 10th card red=half way mark. Cards 19&20 red=the new goal. I chalked my hand and it was go time. My game plan, pullups & squats had to be unbroken and steady to make up for the pushups, where I struggle.

"Cindy"
5 pullups
10 pushups (chest to deck)
15 squats

20 rounds plus 4 pushups. PR!

I hit 20 rounds at 19 minutes flat, and mentally crashed because I had hit my goal. I yelled 20 and paused for a second to celebrate reaching my goal. After that I couldn't restart. If I would have stayed focused I think I could have squeaked out another round. I guess there's always next time.....

You Are Not Forgotten....

2009-12-08T05:58:00.000-08:00

Being the daughter of an Army drill Sargent I grew up with a strong sense of pride for those that serve. We are constantly hearing about troops losing their lives in the line of duty, but nothing is more saddening than losing your life to a senseless shooting.

Many in the CrossFit community were affected by the tragic shootings at Fort Hood, but none as directly as one of our affiliates, Lumberjack Crossfit . Four members of that affiliate were killed.

With the help of the CrossFit community, we assisted the men and women at Ft. Hood and Lumberjack CrossFit raise money for the families of the fallen, and the future needs of the approximately 30 wounded.

In less than a week CrossFit Cleveland pulled 15 people together and raised over $400. I'm so proud of everyone and the amazing efforts they put in.

LUMBERJACK
20 deadlifts (185lb)
400m run
20 kbswings (55lb)
400m run
20 ohs (85lb)
400m run
20 burpees
400m run
20 pullups (chest to bar)
400m run
20 box jumps (18")
400m run
20 db squat cleans (25 each)
400m run

Finished 30:00 flat as rx'd....I'll take it.

Im on FIRE....

2009-12-07T10:20:00.000-08:00

I have certainly been slacking on my blog posting, but I have been far from slacking on my wods.

Last week I did two wods with 1rpm's, shoulder press and push press and deadlifts.

I took on shoulder press first, maxing out at 100lb, over taking my old pr of 90lbs PR 1 for the week. I then transitioned into the shoulder press, 105 went up easy, 115..nothing. 125, now that felt HEAVY, but it went up. onto 135, bodyweight. 1st attempt didnt get much higher than my shoulders, second attempt made it to about eye height. I took a good break, and focused. DIP DRIVE! 135 push pressed overhead! PR2 of the week. I had every intention of moving that into push jerk, but I had nothing left in the tank, so I took my 2 pr's and walked away.

I came back to the box the next day with deadlifts on the brain. My goal was 260, the elusive 2x bodyweight. I started at 135, 5 reps, 165-5 reps, 185-3 reps, 205-3 reps, then I kept climing by 10lbs each lift at 1 rep. I passed my current PR of 230 pulling a 235....then 245....then 265....I had done it, and it had felt good, so I kept going. 275lbs on the bar, I set, I pull, its slow to move off the ground and it took a good fight, but I got my shoulders back and hips opened. PR #3 for the week! I think it was my new CF Fire socks that gave me a little extra fire! Thanks Jen.

Last week was a rareity, 3 prs in one week. It's great to know that putting in the hardwork is paying off. Now I've just got to keep this pace.

This community ROCKS!

2009-11-29T11:20:00.000-08:00

On Saturday I was lucky enough to have gotten into the CF 101 hosted at CFLegacy. I went in not knowing what to expect other than it was going to be led by coach and it was a chance to get together with 75 other crazy crossfitters.

The experience was everything I thought it could be and more. Coach had an open Q&A session for almost 4 hours. He was blunt and honest about any and all questions that were thrown his way from "What happened with Rob" to "where did the girls come from?" and everything in between.

Capping off the whole experience was a team wod. This is what the community is all about....this is what bonds us all. Going into the trenches and coming out alive.

Team wod: Teams of 4, two people can work at a time.
400 squats
300 pushups
200 burpees
100 pullups

Our team was comprised of me, Jackie from CFCLE and Josh and Joel from New SpiciesCF. 13:14

If you have a chance to attend a 101....DO IT!

'Helen' truly is a whore.....

2009-11-25T06:02:00.002-08:00

So I had the brill ant idea of taking on 'Helen' last night. Thought process being...it's still nice enough to run, I should do a wod that has running in it....'Helen'

I have been chasing the sub 10 Helen, and today was going to be my day! 3...2...1... GO! First run felt good, slam through the kbswings and pull ups unbroken. 3:00min flat, off on the 2nd run. I'm thinking I've got to keep this pace to get my sub 10min. Start into the 2nd round of kb swings, again unbroken, wish I could say the same for the pull ups. I got through 9, dropped and got back on the bar to finish off the last 3. Out the door I go, last run. My lower back is screaming at me, but I'm working on getting comfortable with being uncomfortable so I push through.

Last kb swings...1..2..3....11..OH MY GOD...drop the bell. Troy yes over my shoulder "pick it up" I get the mindset "this bell is not going to beat me" 12..13..16..17..."can i stop? you're so close.." 18...19..."MAKE IT STOP" 20..21....drop the bell and on to the bar. 6 straight, forearms cramping so I drop off the bar...shake it out, 7..8..9...drop. NO MORE!!! 10, 11, 12 TIME!!!! 9:59

I did it...the elusive sub10 Helen, I had captured it. And oh man did I feel it, my entire mid-section felt like i was wearing a corset that was 10 sizes too small, and my stomach was in my throat. I knew I had pushed myself farther than it had wanted to go, and that's the goal.

Helen
3 rounds
400m run
21 kbswings (36lb)
12 pullups

9:59

You're a sissy...no you're a sissy....no you're a sissy...

2009-11-20T05:42:00.000-08:00

Sissy: a pejorative for a boy or man to indicate that he fails to behave according to the traditional male gender role. Generally, it implies a lack of the courage and stoicism which are thought important to the male role.

Yesturday's WOD: "Sissy"
7 rounds
7 split jerks (75lb-cleaned from the ground on the 1st rep of each round)
7 burpees
7 pullups

Finished in 9 min flat, and let me tell you....there was nothing sissy about this wod.

Have you met my new best friend, DOMS?

2009-11-18T06:21:00.000-08:00

If you haven't met DOMS you're not working hard enough. DOMS(Delayed onset muscle soreness): a common result of physical activity that stresses the muscle tissue beyond what it is accustomed to, and usually hits you 24-48 hours post wod.

When DOMS comes to visit it hurts to sneeze, shower, drive, think...it hurts to pretty much do anything. So what can you do to alleviate the pain? WOD...duh!!!!

Keeping the muscle in motion can provide some relief. When muscle temperature is increased, blood flow increases, bringing fresh oxygen and healing nutrients to the injured site. This increased blood flow also helps to wash away the chemical irritants responsible for pain.

Main lesson today: SORENESS IS NOT AN EXCUSE TO SKIP A WOD!

Happy woding....

The Man Behind The Curtain...

2009-11-17T07:37:00.000-08:00

The famous quote we hear is "Pay no attention to the man behind the curtain" I couldn't disagree more. Over the last two and a half years I have worked hard, I have gotten great results, but I have not done it alone.

Behind all my hard work and results stands the greatest coach I've ever trained under, Bill Russell, Owner of CrossFit Cleveland.

When I met Bill I had no idea where he'd take me over this 2 1/2 year journey. Our relationship started purely as a trainer/trainee relationship. As I continued my love affair with CrossFit Bill was right there to encourage it all the way. He never let me slack or cut myself short. I wanted to share my passion with others so in November of 2008 I went to my level 1. Bill and his wife Staci were also in attendance, and our relationship became one of friendship. That's also where I really got bit by the bug so to speak. It was the first time I had worked out with cf'ers outside of my box and I LOVED the energy I felt.

That's when the competitive spirit came out in me and I started thinking...."maybe I should compete?" I started dropping hints to Bill, and without hesitation he was on board.
He took time out of his day to program special wods based on my weaknesses.
He was over my shoulder the last few reps of every wod pushing me through.
He encouraged me throughout the training process.

6 months later I was competing at the Midwest Regionals!!! Holy crap, who would have ever thought?!?!?!? Bill had devoted 6 months of his life to makeing me a better cfer, never asking for anything in return. When it was all said and done, he hugged me and said he was proud of me. At that moment bill was no longer just a trainer, a friend, a coach, he became family. I could not have done it with out Bill and his constant encouragement and support.

We spend so much time in the CF community congratulating the elite athletes (and rightfully so), but we never stop to think about the coaches that got them there. Be it you're training at a box, globo gym or home gym, no CFer does it alone. Take a minute today and thank your coach. They work hard behind that curtain to make us better cfer's everyday!

"PAY ATTENTION TO THE MAN/WOMAN BEHIND THE CURTAIN!"

Yesturdays wod:"Angie"
100 pullups
100 pushups
100 situps
100 squats
18:14-a new PR by 1:30, and the previous pr included 30 jumping pullups

Former Fat Kid

2009-11-16T09:03:00.000-08:00

2 1/2 years ago I was pushing 185lbs and on the verge of buying a size 14pant. I knew I needed a change. My whole life I played soccer at a competitive level. That meant playing for 2 and sometimes 3 teams at a time, practicing every night of the week and eating like a horse and never gaining an ounce. This all changed when I walked away from my soccer scholarship after my freshman year of college.

I became a "normal" human being for the first time in my life. No practice, no expectations, just being. I continued to work out on my own, but a HUGE downgrade from Division 1 soccer training. There wasn't team around you, a strength coach pushing you and a trainer rehabbing you. I quickly fell into a 60min of cardio 30min of lifting routine. It was what you read in all the fitness magazines so it had to be the best approach.

Then I went shopping 2 1/2 years ago and could barely zip the size 12 pants and I thought to myself..."when did I get fat?" I had a coming to Jesus moment and realized that I couldn't fight this battle alone so I googled "fitness groups, Cleveland" and number one on the list, something called CrossFit on meetup.com?? They met every Saturday under a bridge at the local metroparks. I vacillated and then decided I'd go and try it and if I hated it I would never have to go back.

So on a Saturday morning in early June of 2007 I strapped on my shoes, filled a water bottle and headed out the door. It was nerve racking at first. Where they going to judge me? Would they laugh at me? All the normal in securities. But the exact opposite happened, I was welcomed and encouraged, and more importantly...I WAS HOOKED.

2 1/2 years later I waiver between 130-135lb and wear a size 4 pant.

2007: 185lb
Today:130-135

2007: 0 pullups
Today: 23

2007: 0 pushups
Today: 16 (still a weakness)

2007: 145lb deadlift
Today: 230lb x 3

2007: 115lb back squat
Today: 195lb

2007: 500m row-2:06
Today: 1:46.6

THIS SH*T WORKS!

Hi ho...Hi ho..it's off to CFEnergy we go...

2009-11-15T12:29:00.000-08:00

A HUGE THANK YOU to Kyle and the whole CrossFit Energy crew for welcoming us into their box yesterday. Minus being put under the gun. Let me explain.

So Troy Bratz and I ventured out of our CFCleveland box to play with the CFEnergy crew in Bath, OH. We show up, get the quick tour and we begin warming up. As we're warming up Kyle casually begins talking about rowing and asks me "what is your 500m row pr?" I think about it, I know it's under 150, I say 142 (after reviewing my log when I got home I confirmed it was actually 148)...this will be important later. He asks Troy the same question. We continue warming up, not thinking anything of it. The cfenergy crew starts arriving, there are introductions, and then the hammer is dropped on us.

Kyle asks everyone look at the board...
15 overhead squats
10 burpee box jumps
400m run
3 rounds
Not too bad..... then Kyle drops the "Kate and Troy are going to row for new 500m row PR and if they don't reach it I'll be doubling what's on the board."
WHAT...SH*T....F*CK.....???!!!????
I quickly begin back peddling...I'm sure my pr is really 1:58 or higher. CRAP...!!! I just went from welcome guest to the possibly being the most hated person in the gym.

Ok...I can't back down in front of my 10 new friends. Troy and I strap in and off we go. Stroke....stroke....stroke.....I'm holding a steady 1:41 pace the first 250. My legs begin burning...1:43 200m to go. Oh no...I've got to pick it up. If I don't PR everyone's going to suffer. Then the head game starts. 1:46 I'm losing my steam and the chain has never felt heavier. 1:50 150m to go. Everyone starts cheering, and I'm trying to give it my all, but I'm just exhausted. I came out of the gates too fast and I'm running on fumes 1:52 100m to go. I grunt it out and finish strong 1:46.6 (not my pr, or so I thought) and in my head all I can think is I didn't PR now everyone's going to have to do 2 times the wod.

Then the jester, Kyle, says "you guys did awesome, but we're not doubling the wod. I never was going to, I just had to put you on the spot.Now let's go wod. "

A HUGE relief comes over me, I didn't let anyone down. The the reality of having to wod after leaving your guts on the floor hits me. Holy hell that wod felt hard after that row, but I survived and got a t-shrit for my collection.

After the ride back home I checked my log and my real 500m row pr was a 148....I DID PR! Awesome! Thanks for a GREAT day Kyle...I'll definitely be down to play again.

Caveman vs. Barry Sears

2009-11-13T09:51:00.000-08:00

1st, the formalities: last nights wod
12 Deadlift (145lb)
24 Abmat situps
500m run
16:06

Now the good stuff....Paleo vs. Zone. The on going debate. I have tried both and here's my 2 cents.

Zone for idiots: eat protein/fat/carb in equal portions at every meal, eat 5-6 meals a day
Zone Experiment: I started turning my diet around with the zone. I promised myself that I would weigh and measure everything for a month....and boy did I see a difference. I cut fat, had more energy during the day, and crushed wods! I did this through my training for the games last year and never felt better.

Paleo for idiots: if you can't hunt or gather you can't eat it, no dairy products or bean, eat as much as you want
Paleo Experiment: This summer I decided to give this whole paleo thing a try. I continued to use the zone principles making sure I got a protein, fat and carb at each meal, it was just all paleo friendly. It took some getting used to no dairy or beans, but I did it. I cut a small percentage of fat, but didn't' see a huge increase in energy and my wods weren't through the roof. I was pretty lean and already eating an almost paleo zone.

The way people have talked about Paleo it's like a religion. My thoughts....I like a PaleoZoneish diet. It works the best for me. I would say that I eat a 90% paleo diet. I do like my cheese and the occasional serving of oatmeal or a slice of bread. And no, I'm not a worse person for it. ha!

My advice....try them both. Keep notes on your wods, your energy level, your body composition. You'll see trends and what works the best for you. The key is to realize that what works for Kahalipa, OPT, Gillian, Tonya (a few of the top cfer's) may not work for you. You have to listen to and learn from your own body.

TIME....!!!!!!

2009-11-11T17:39:00.000-08:00

We truly are a sick group of people. Only CrossFitters get a truly gratifying feeling from ending up on the floor in a pool of our own sweat, muscles cramping and gasping for air.

Today's torture:
4 rounds
25 box jumps (20")
25 pushups (chest to deck)
25 kb swings (36lb)
25 pullups
25 wallball (14lb 8' target)

Finished in 26:06

It took me about 15 min to feel 'normal' again, and that made me feel pretty damn good. My goal every wod is to get uncomfortable. The constant that you'll see from all the top competitors is that they are comfortable with being uncomfortable. I can say I haven't mastered it yet, but I'm aware of it, and isn't that always the first step?

Self-doubt....a motivator or wod killer?

2009-11-10T06:26:00.000-08:00

One of my great debates.....is doubt a motivator or a wod killer?

Last nights wod:
500m run
21 power cleans (75lb)
21 box jumps (20")
3 rounds

As I headed out for my first run I felt pretty good about life and the wod. Finished the first run in just under 2min and headed right into the first set of cleans, 10...11...12...the felt good. Headed into the box jumps getting them 7-8 at a time in rhythm. Time for the second run, my midsection is feeling tight, but it loosens up about 100 meters into it. 1...2...3...4...power cleans, "damn these feel a lot heavier than last round!" Break at 7, couple of deep breaths.

This is where the doubt creeps in. I shouldn't be tired....I need to keep moving...I can't do them any faster....shut up brain, you're fine....keep moving...onto the box jumps. Manage to keep a consistent pace throughout the set and I'm off on my last run. All I can think is I'm tired, I want to stop, but then the flip switches. "Don't be lazy....you don't want the slowest time....you don't want to be a loser....getty up!" I push through the run and head into my final 21 power cleans thinking I can't slow down or I'll have the slowest time. Break them into 7's and on to the box jumps. Hit the first 12 unbroken, then the reality that I'm almost done sets in...5 unbroken...so close now...3 unbroken....last 5 all singles. My head was fighting with my body those last 5.
BODY: You're tired....stop, please just rest....
BRAIN: Suck it up buttercup, you only have 5 more!

Final time 15:06....quickest time in the box.

Why do I push so hard? I want to be the best Kate I can be, and if I slack in the wods I feel guilty. I know I didn't give it my all, and then I doubt my strength both physically and mentally. I am constantly battling self-doubt, am i strong enough, fast enough, good enough. Self-doubt can push me through a wod like it did last night or it can also crush your wod by throwing you off your mental game.

What do you think? Doubt: motivator or wod killer?

Indian Summer....

2009-11-09T06:28:00.000-08:00

This weekend brought with BEAUTIFUL weather. 65-70 degrees and sunny in Cleveland, OH in November...unheard of!

Us Ohio CrossFitters took full advantage. Saturday 6 of us got together for an outdoor wod that seemed so simple on paper.
200m run w/ 25lb sandbag
15 squat cleans (95lb)
15 burpees
Finished in 14:54 and boy did I fell it.

The sandbag runs fried my abs. You have to use so much more core stabilization when running with a bag on your back.

Sunday we did an equally as difficult wod.
Run 1 1/2 miles
50 Thrusters (65lb)
50 sandbag get ups
Finished in 26:38
Some broke the 50's into 5 rounds of 10, I made the mistake of slamming through the thrusters first. My thought process being..."I hate thrusters, so I'll just get through them and the getups will be easy" That back fired. My hips were f*ing tired by the time I got to the get ups.

That's all part of the sport. How you attack a wod. Combining different reps into different configurations changes the wod completely. I'm a big believer that crossfit is 50% strength and 50% mental. The instant you doubt your body and your abilities you're done.

Mental Mind F*cks

2009-11-06T07:03:00.000-08:00

Some days you look at a workout an all you can think is....GROSS! That was Thursday's wod.
60 cal on the rower
60 jumping pullups
50 stepping lunges
50 jumping pullups
40 kb swings-36lb
40 jumping pullups
30 db push press-20lb dbs
30 jumping pullups

Looks simple on the board, but you realize halfway through that jumping pullups are so simple, yet so nasty. I managed to smash through it 12:44.

I think I can....I think I can....I think I can.....

2009-11-05T05:27:00.000-08:00

So day two of training for the games was somewhat like pulling teeth. I spent the day catching up on work that I missed being out with the migraine on Tuesday, oh...and it was still lingering just for fun. By the time 5:30 rolled around I felt like I was running on fumes. All I kept telling myself was, "you can do it, you can't miss day two of training".

I got in my car and began my short trip to CFCleveland all the way thinking.."I don't want to go, I don't want to do this", but I trekked on.

As I parked my car, walked into the gym and signed in all I could think was "I'm here, just suck it up", while in the back of my mind I'm thinking "I'm tired, I'm behind on work, I'm hungry, I need to do my homework."

I began my warmup and slowly started to feel a little pep back in my step.."I THINK I CAN."

The wod was 5x5 of back squats. My 1 rep max is 200, so I was shooting for 195x5, but I knew I bit off more than I could chew when I did my first set of 135. I was f*cking heavy! I pushed through 145...155...165...all the time gaining momentum. "I THINK I CAN"

I walked up to 175 confident, feeling good, "I THINK I CAN"! 1st rep felt good "I THINK I CAN", 2nd rep was a little slower "I THINK I CAN", 3rd rep holy hell "I THINK I CAN", 4th.."I THINK I CAN, I THINK I CAN, I THINK I CAN" but i couldn't I get stuck at the bottom and bailed.

Through out the day I didn't want to train, I had a mental block, but I pushed through it. I kept the "I THINK I CAN" mentality and had a pretty successful workout. Not where I would have liked, but you have to have the slow days to appreciate the PR's.

Regaining Traction.....or at least trying to

2009-11-04T09:25:00.001-08:00

Ever have those times in your life when you're ready to hit the ground running and ground has something else in mind?

I can say that pretty much describes my week. After a disappointing finish at the Midwest Regionals in May of 2009 I decided to focus on pretty much everything but CrossFit. I still made it to the wods pretty regularly, but not with much intensity. My diet...if that's what you would call it...went out the window. I took the eat what I want when i want approach towards food. Fall came and with it brought rumblings of "are you going to compete again this year?" "When are you going to start training?" started floating around the gym.

I had some soul searching to do. I'm still working my 9-5er, trying to help train at the gym when possible and on top of it I started grad school. Where was games training going to fit. I himmed and haaaed and finally said F*CK IT! I'm just going to make my training a non-negotiable part of my day and make it fit. With that came a re-commitment to my diet.

November 2 was the day. I started the day with my paleo friendly zone breakfast, packed my lunch and snack and I was off for day one of games training. I hit the wod hard finishing:
15mt climbers
15 dbcleans (20lbs)
30mt climbers
15 dbcleans
45mt climbers
15dbcleans
60mt climbers
15 dbcleans
75mt climbers
15 db cleans
in 10:24 only to be side swiped with a migraine on Tuesday. Really...day two of training....really!!??? For those of you that have never had a migraine, that meant taking drugs and sleeping in a dark quiet room for 12 hours to recover...aka...no training.

One of my favorite quotes comes to mind, "It's not how many times you fall down, its how many times you get back up that matters." So today I'm getting back up, dusting off my knees and taking on some heavy back squats.