My wimpy little 62 is up there against all the rock star 5am Crossfitters and yet I'm super happy about it.
Extended Warm Up- No running (Thank You Jesus!!!)
3 rounds of:
5 HSPU (Handstand Push Ups)
10 Burpees
15 Squats
Obviously, I can't handle my own body weight so the HSPU were scaled to Hand Release Push Ups. We all know how I feel about Burpees and Squats too so this "warm up" made me want to pack my bags and head to the islands forever. It is bad enough to do 10 burpees, but 30?! Shoot me.
The WOD today involved weights and I was excited about it. I worked in a group of 3 and the 2 ladies I was with were 1. SUPER Nice and 2. ROCKSTARS!
Close Grip Bench
5-5-3-3-1-1-1
(This means 5 reps, 5 reps, 3 reps... etc.)
The ladies had already started while I was finishing my warmup and they set me up with 38lbs. I honestly thought that was going to be too much. But it wasn't! I progressively added a little bit more weight until we were finished.
My stats-
5- 38#, 5-43#, 3-53#, 3-58#, 1-58#, 1-60#, 1-63#
So while I may be 42 pounds less than the next bench weight, I'm feeling good about it. It was 25 pounds more than I sat down thinking that I could do.
And unfortunately, I walked into the box today and saw my name on the burpee list. I forgot to put my med ball back on Wednesday (I remembered on the drive home) and if I knew that would mean I had a 20 burpee punishment I would have driven back! Post WOD I did my 20 burpees and wiped my name off the list. I'll never forget to put my stuff away again!
I couldn't make it to my normal AM class because of an early work meeting so I decided I would go to the 530 class instead to keep with my schedule of 3 WOD a week. I made the mistake of checking the WOD this afternoon so I spent the next 5 hours DREADING going. If it wasn't for Brit. I probably would have bailed.
After the normal warmup, I went out to run my mile. 12 Minutes later I was back in the gym. Combination of running and walking. Makes me wonder how I ever ran the 13.1 just 18 months ago. Just goes to show what doing nothing will do to your endurance...
After the run we were supposed to do "Goat work." Your goat is your weakness. Things that you struggle with, don't enjoy, or need help with. Since I am new this means pretty much everything. I decided to do my banded pullups since I backed out of them on Monday. Then my enemy- squats. I grabbed a PVC pipe so Jen could check my form. Of course her first comment was GO DEEPER!
This set me up for my WOD modifications.
The WOD today was AMRAP (As many reps as possible)
8 minutes
8 overhead squats (95#/65#)
8 Toes to Bar
Instead of using a bar, I used a PVC pipe and Jen set me up with a medicine ball on the ground. My task was to overhead squat and my butt had to hit the ball. EVERY. TIME. Then instead of T2B, I did AbMat Situps.
I managed to squeeze out 6 full rounds and 7 squats. I wish I could say that I did it without stopping. My legs were burning but every single squat I did had my butt print on that ball. Full range of motion- I will get there.
Post workout Jen showed me how to foam roll and I rolled my IT Band, Hamstrings, Quads, etc. I KNOW I will be feeling those squats tomorrow. And I'll be loving every aching minute of it.
On a positive note, I picked up some tape and pre-wrap yesterday. Using it today I was almost pain free. Granted I didn't do a lot of activity with my wrist, but even putting my hand on my hip during breaks didn't cause the shooting pain that it has over the last week. I'm hopeful this is a step in the right direction in terms of wrist support.
Now excuse me while I go eat my weight in chicken. I'M STARVING!
Warmed up like normal only didn't do my pullups. I was running behind the others and we were ready to get started. Can't say that I'm incredibly sorry about that one.
Extended warmup included back and forth across the box doing high knees (like you are running through tires), high heels (like you are kicking your butt), and side shuffling. Easy enough.
Then we were to run a mile. I wanted to fall to the ground right then and there. I haven't run at all in about 2 months so I knew it would be a struggle. Luckily it was cool outside, a bit windier than I would have liked, but it could have been worse. I had to walk quite a few times which I expected and when I made it back to the gym it was a 12:02 mile. At least I wasn't last (3 others came behind me) and that was about right for when I was training for the half. This can get better. I know that.
Then came the front squats. I scaled it to the 33lb bar and was confident that I could do it. It would be hard, but doable. The first 5 were alright, then the pain started. I did 11 squats with the bar but at that point I could barely hold it. My wrist was giving me piercing pain and I couldn't shake it out. I tried getting the bar in position twice more before I started tearing up. I was so mad. I knew I could do it but my wrist wasn't letting me. The trainer came over and told me to just rest my wrist. I finished up the WOD with 39 air squats to finish in 18:44.
After it was done I was pretty much beaten down. Upset and angry and dissapointed. We talked through it and I am confident that I can get better but I need to continue to stretch my wrist and take it easy on those movements that put it in the painful angles.
I'll be picking up some pre-wrap and tape tomorrow to take with me from now on. Hopefully that helps to stabilize it and give me a bit more support to allow me to do the workouts like I should. For now it's icing as much as possible. (20 minutes on, 10 minutes off) and stretching too.
In other news, there is something in one of our ducts. It sounds like it is in the microwave. Fun right?
The husband today asked me to watch him check the duct (yeah, I've got his back) and sure enough there was enough leaves and sticks in there to build a bird condo. We thought we got everything out and it was empty since we saw the bird fly out when we opened the door. But after settling in to work, we hear it again. Only it doesn't sound like a bird now. It screaches and scratches... Lord help us if it really is some kind of bigger critter. Will keep you posted.
My first crossfit workout was a beast. A beast named FRANK
I had made the decision to go to the 7:00 class, for 2 reasons.
1. 6am was rough enough but 5am just wasn't going to happen
2. The 7am is a new class and not many people go so I figured I'd have more coaching available if I needed it. (I was right- there were 2 of us, I didn't need to extra coaching though since the workout was just one terrible horrible no good very bad sack of crap.
Normal warmup- only 1200m instead of 2000m rowing. I also grabbed my own bands for my pullups. Mistakenly grabbed the green band instead of yellow band and it worked to my favor. Usually I'm struggling to do them in sets of 5 and I whipped out 11 before i was feeling some burning. I'll know for next time.
*Note- after my workout, there was a new guy giving it a try. He actually said something to me about my pullups. I guess he was doing the jumping pullups with Seneca and said something along the lines of he was impressed and thinking he couldn't believe he was getting smoked by a girl. (that I wasn't using a box and jumping) I told him he was kind but that I was using bands that could literally slingshot him through the roof. Even still, it brightened me up a little bit that someone thought I was kicking ass.
Post warmup we did an extended warm up.
2 rounds of:
10 T2B (Toes to bar... in my case it was chest to knee)
20 deliberate mobility squats (slow, making sure knees are pressed out and getting as much depth as possible)
30 jumping jacks
Chest to Bar was not as easy as I thought it would be. I had to chalk my hands since they kept slipping and need to keep my core tight- they will get better. Squats as per usual, I'm getting stronger in my legs and I can feel it. I think my depth is about parallel now when just last week I couldn't even dip that low. Progress! Jumping Jacks were not an issue- I know how to do those.
We took a small break and chatted about various things until it was time for the WOD.
Frank is my new worst enemy.
First of all I've never done a burpee before. If I ever felt uncoordinated or weak in any other exercise, multiply that by 50 and you'll get what I felt doing a burpee.This is the proper way to do a burpee:
Mine looked pretty much nothing like that. Think more along the lines of fall to your knees, slam your chest to the ground, peel yourself off the floor, and hop slightly while flailing arms above your head. They were ugly. and they were hard. I think it took me the same amount of time to do the last 15 as it did to do the first 35. When I finally finished, my trainers told me I did I good job- that Frank was a rough one for a first time, I asked if I could go write my name up on the board. They said of course, I could if I wanted to and HELL YES! I WANTED TO! I may have had the slowest time up there but I did my WOD and was proud to finish!
Those other times are the 5am hardcore Crossfitters and someday my times will be closer to theirs.
But even if it took me 20 minutes, my time would still be up there.
Because I fought Frank today, and I WON.
Back at it today for my last foundations class. I'll go ahead and give away the ending... I'm cleared to start classes and do the WODs. Supposedly...
I'll be the weenie in the corner with my 11lb training bar and bumpers massaging my wrist but I'll be there!
Same warmup as before
2000m row
15 air squats
15 pushups
15 situps
15 back extentions
15 banded pullups
15 pass throughs (I finally asked what they were!)
Then we went focused on 4 new exercises: The Overhead Squat, The Push Jerk, and The Power Clean/Power Clean and Jerk.
Overhead Squat
I looked totally like this... NOTSOMUCH.
I was surprised to hear that my squats are already starting to improve. Still need to work on my depth and strength but after 4 workouts I can even tell that I'm able to get a little bit lower every time. Not to mention my legs have been sore for a week but it's the best kind of sore- not painful but a little reminder that I'm kicking my own ass 3 mornings a week. The overhead squat itself was not so fun. When you have the bar overhead, your wrists are at a pretty odd angle and my wrist pretty much checked out as soon as we added the bumpers to the bar which added a little bit of weight. At least we got my technique down with the PVC and with the bar itself.
Push Jerk
Push Jerk was similar to the strict press(shoulder press) and the push press I had learned earlier this week only with an added bend in the knee at the end. I wasn't too terrible with this one. I find that the movements with the PVC pipe are good to understand the motion- although I mirrored Seneca 3 times and then he told me to do one on my own and I literally blacked out and my brain stopped working- but not so good for control and feeling what the weight does to your balance.
Power Clean and Jerk
Lastly, the Power Clean and Jerk. (no split) I wasn't too terrible with these but need to work on the thrusting. Surprisingly this one didn't hurt the wrist too much and I got my shrugs/getting under the bar fairly easily. I dare say this one might have been enjoyable? Maybe not...
I've made it through foundations and will start with the classes on Friday. I'm not completely sure how I feel about it but Seneca has assured me that I'm ready to join the class and do workouts but to use my training bar and scale the weights to what is right for me, not anyone else. Luckily everyone has been super nice to me and if I have questions (which I'm sure I will) I am not scared or hesitant to speak up.
Wish me luck!
***UPDATE: I totally forgot, also learned Thruster
Back at the gym at 6 this morning. It's still a pain getting out of bed but once I'm up, I'm good.
I've figured out that as long as I don't eat in the AM before going, no heaves for me!
Same warmup this morning
2000m Row
15 air squats
15 pushups
15 situps
15 back extentions
15 banded pull ups
15 shoulder thingys
Today I learned 4 more exercises.
Front Squat
Push Press
Kettlebell Swings
Clean High Pull
My wrist was really not feeling great today so most was done with the training bar. I did a few reps with the heavier bar so that I could feel the weight and adjust my body form. I practiced my squats over the last couple of days and tried to keep form as I would sit in a chair or couch,etc. I really want to do those right and work my muscles so that I can improve my depth and flexibility. I definitely felt a little better about them today but I know I've got lots of work to do.
I was so looking forward to kettlebell swings. I always thought they looked like fun and that I'd be able to do them no problem. Luckily I flubbed that one up too. My first swing sent the kettlebell flying over my head and launching me backwards. Humble pie- taken. They are a lot harder than they look! at least for me. I worked to get the concept of thrusting my hips to help me shoot it in the air. By my last set, I had improved greatly.
Unfortunately for my front squat and push press my wrist was hurting so terribly it was hard to keep any sort of form because of the angle it was putting my wrist. When we had wrapped up, Dr. Ryan (the owner) was walking by and Seneca asked him to take a look at my wrist. He's a chiropractor so he started working my wrist and asking about work and where and when I have the pain. Asked me if I type at a computer a lot (yes) and I also told him I'm a knitter. He said I was really tight and because I'm almost constantly in one position I don't have the strength and flexibility to be able to flex my wrist the way I need to. He adjusted me- gross, there was pulling and popping and snapping- and said I need to work on my forarm strength and mobility in my wrist. Kettlebell corkscrews and rolling a weighted dowel should help. I was told to ice when I got home and do that off and on for the next couple of days. It sucks that I feel like I failed and got hurt when in reality I know this is going to get better if I work at it. Being able to flex my wrists that way is essential for many crossfit exercises so I've got to get stronger and more flexible. And I will.
Those new shoes up there? Yeah, they are my new crossfit shoes. Nike Free XT Quick found at the outlet store marked down to like $30. Score!
