Difficult is Worth Doing

5/20/13 WOD "Double, Double"

Tue, 21 May 2013 12:13:00 -0700

So I walked into the am class today only to be met with a smirking coach who asked me “did you make it to class last night?” I said “yes” and then he proceeded to laugh hysterically at me. Yeah. Everyone knows I hate running.

SKILL

pull-ups strict
toes to bar

WOD ”Double Double”

7 ”double” wallballs
7 ”double” burpees
12 minute AMRAP

My score: 4 + 9

Yeah, so the “double” they’re talking about is 2 squats before throwing up the wallball and 2 push ups during each burpee. They have effectively made these 2 moves harder & longer. Yay coaches? Oh yeah. And I was practicing with my 10lb wall ball only to drop it and see my coach pushing it away with his foot. I’m like “say whaaaat?” and he asks me “what are you doing?”. I’m like “using my 10lb wallball like I always do, yo”. He’s like “no” and gives me a 14lb one. He said I’m done with the 10lber and am never going back. ”for realz?” I ask. ”fo sho” he says…. “fo sho”… and now my shoulders want to punch him in the face. I guess I’m movin’ on up…

5/19/13 WOD "Oh gawd, ALL running!"

Tue, 21 May 2013 12:07:04 -0700

So the hubs and I went to the SoCal Regionals for the Crossfit Games and it was a blast! Of course everyone is freaking so far past where I could ever imagine to be it’s crazy. Hubs joked saying he’d love to be at the level of the girls he saw compete, LOL. Me too hubs, me too. But overall it really is motivating. Heck, maybe one year I’ll really go for it! Next year I’d officially be in the masters group so maybe I stand a better chance?

So even though I was tired I showed up to the 6pm class only to find on the board one thing written…..

WOD

8 x 400m run
2 minute rest between

Egads! Say it ain’t so! Obviously this is prepping for Murph this Saturday. So I dug deep and did it.

Average time was 2:04, best time was 1:53, worst time was 2:20. Blech.

5/17/13 WOD "S-Jack"

Fri, 17 May 2013 12:11:00 -0700

So today was the day the hubs agreed to start going to the 5am class. Poor guy was struggling and looked like he needed a LARGE coffee. We lucked out and had the head coach as coach for class.

SKILL - 5 rep max Deadlift (105lbs)

WOD - S-Jack

10 deadlifts (75lbs)
150 single unders

The goal is to try and do this in under 5 minutes.

My Time: 5:28 woot-woot! I was a beast this morning! and honestly I probably should’ve went up 10lbs on the deadlifts for the WOD. next time!

5/16/13 WOD "more Murph prep"

Thu, 16 May 2013 13:49:50 -0700

Today was more prepping for Murph on Memorial day weekend. They threw in wallballs because then it will make air squats seem easy-peasy. At least that’s the idea and I have to agree. Anything is easier than wallballs.

SKILL

Front Squat 3x5 (45lbs)

Back Squat 3x3 (woot woot - I hit 65lbs today!)

WOD

5 pull-ups
10 push-ups
15 wallballs
12 minute AMRAP

My score: 5 total rounds. I was a beast today in the hot sun at 12 noon. What can I say? I had to push myself to make up for the horribleness of last night.

5/14 & 5/15 WOD's

Wed, 15 May 2013 19:29:51 -0700

I’m behind a day since I went on a mini 24 hours vacation at a beautiful downtown hotel on the waterfront!

Yesterdays WOD was Tabata air squats & push presses (35lbs) and my score was 165.

Today’s WOD was a doozy. Like it was “crap”tastic. Ugh. I got mad several times, wanted to drop kick my wall ball and also wanted to throw my hurdle. It was “fun”, right?

17 minute AMRAP
400m run with wallball (10lb)
15 lateral hurdle jumps
15 ball slams (10lb)
80yd sled pull (70lb)

My score: 2 full rounds + the hurdle jumps & ball slams. Basically if I had completed the sled pull I would’ve done 3 full rounds.

Let me just say that running with the wall ball is torture. I suck at running and get out of breath easily. So let’s add a huge awkward ball that’s 10 lbs! Now my breath was crazy much quicker. Tried holding to ball on my shoulder, weird. Tried holding the ball in front of me, well that pressed against my diaphragm and made it harder to breath. Tried holding it behind my head, almost dropped it. Yeah. 3 times was blech.

Lateral hurdle jumps kick my butt as they’re super tiring for me too. The only thing that was easier for me was the ball slams and sled pull. The sled pull was actually nice since it was less weight than I normally use. Of course that meant I ran quicker with it and tired out fast. Then had to move right onto the crazy wallball run again.

I’m exhausted. Like beyond exhausted. And I have to go tomorrow at 6am so I can make an early meeting to sign the contract to work at a clinic! woot-woot! I’ll be treating patients with the fabulous world of acupuncture soon enough!

5/13/13 WOD Barbell Complex

Mon, 13 May 2013 14:15:42 -0700

Well, today was freakin’ hot. Like a high of 100 degrees by midday. I figured I wouldn’t be able to WOD at 6pm in a hot box so I went to the 8am class and even then I was dripping sweat. Don’t get me wrong, I sweat, but I don’t have trails dripping down my face. Ugh. I really think I may be moving towards doing all my classes in the early morning for the rest of summer. Just gotta get the hubs on board.

WOD

12 min AMRAP
3 Deadlifts
3 Hang Cleans
3 Push Jerks
10 burpees

SCORE: 7+8

Why oh why have there been so many freakin’ burpees lately??? Burpees. No one likes them.

5/10/13 WOD

Sat, 11 May 2013 09:56:04 -0700

Just posting last night’s WOD. So this makes 1 week at 4x and 2 full weeks going 5x. My body is still liking it so I will definitely be keeping it up! And this week was SO MUCH RUNNING. Why so much running Coach???

WOD:

400m run
20 Dumbbell Plank Rows
20 Dumbbell Lunges
20 Push Presses (dumbbells)

The class was packed so I could only get ahold of 10lb weights whereas normally I’d use 15. It was still tiring of course.

My time: 13:23

5.9.13 WOD "Preppin' for Murph!"

Thu, 09 May 2013 13:24:27 -0700

So today we were focused on prepping for Murph on Memorial Day Weekend. So we started the morning with:

800m run
5 rounds of Cindy (5 pull ups, 10 push ups, 15 squats)
400m run

Then we moved onto SKILL and worked on BENCH PRESS and I got up to 55 lbs! woot-woot! That’s good!

Then we had a super short WOD because that Murph prep was like a workout, LOL. So then we just pushed the sled for an 80yd sprint for time. I used 100lbs. and got it done in 1:41.

Funny thing is I setup the big band for my pull-ups because I was tired from last night and my arms were sore and I didn’t want to use the medium band. Then while I was out for the run my coach changed out my big band for the medium. Sneaky bastard! I looked at him and he was like “what? you’re done using the big band”. Grrrrreat….

5/8/13 WOD "Red Line"

Wed, 08 May 2013 19:50:17 -0700

Another benchmark day today! woot-woot! I tried to look up my last 400m run time but I couldn’t find it. I know it wasn’t under 2 minutes, so I know I improved in that respect. And I’m sure I could’ve shaved off several seconds had I done the run 1st and not after 4 rounds of other craziness.

WOD “Red Line”

Teams of 3
Each team member does max effort for 1 minute at their station and then rotates so each member goes while the others rest
At the end of 3 minutes rotate to the next station
Double Unders (Single Unders for me)
400m run
burpees
wall balls
20yd sprints

I beat the hubby by 5 on wall balls - yay! But he made the leader board on sprints today with 17 total. And of course his run time killed mine too at 1:14.

5/7/13 WOD "Why is rowing so hard?"

Tue, 07 May 2013 12:42:22 -0700

(sorry for the blurry pic, my hands were still shaking after the WOD)

Ugh. Today I actually let the words escape my mouth, on the final round of rowing… “I’d rather go run right now”. And y’all know how MUCH I hate running. yeah. Rowing is just as horrible. I hate it so much I never pay attention to my scores/times/split times/whatever. So when the coach asked me what my split time was, I had no idea.

SKILL

Back Squat 5x3 - New PR at 55lbs! woot-woot! I’m moving up in the world!

WOD

Pull-ups - Max effort (minimum 5)
300m Row
5 rounds

5 rounds is killer. Like seriously killer. I did good though and got better each round and/or maintained. My best time was 1:17 and worst was 1:20. I’m sure if the hubs was doing it he’d be well under a minute. Stupid hubs.

5/6/12 WOD "Funges!"

Mon, 06 May 2013 20:46:09 -0700

So one of our coaches has termed our jumping lunges “funges” so today’s WOD was another tabata but this time funges alternating with push-ups.

WOD Tabata!

Funges
Push-ups

TOTAL SCORE - 143

5/3/13 WOD "The Unknowable"

Sat, 04 May 2013 09:19:09 -0700

So last night’s workout made 5 for me for the week! woot-woot! The hubs said I’m about to go beastmode, LOL. I’m happily surprised that my body is taking it so well too, so that’s a good thing.

SKILL:

DU’s - still only did 3 total (is it my max per day?)
Deadlift - 5x5 (95lbs)
Sumo Deadlift - 5x5 (95lbs)

WOD: The Unknowable - so the coach pulled us together since nothing was written on the board today. He proceeded to tell us that there are WODs where it’s going to be a mental battle and we need to learn to just have to do something at a moment’s notice and fight the mind in that time. Right then I knew it was going to be a doozy. Eesh.

So he then said our WOD is…. 75 burpees for time… 10 second countdown starts NOW! Bam! just like that we were rushing to a spot and getting ready to start. For me, I was fighting my mind, LOL, but found the first 20 go easily. Usually my arms start giving out early, yet mine didn’t get tired until the last 12. What I did find was that I was going good for awhile and then around 50 my mind battle began. I just felt like I couldn’t do it. Like my mind was telling my body “no more”.

That’s when the real struggle began as I started taking quick breaks to try and fight my mind. I of course was the last to finish and the last 15 the coach was on me the whole time yelling at me to “stop f-ing thinking and just do it” and “look, your body just keeps going, see what you’re doing there - it’s the mind telling you that you can’t, so FIGHT IT”. I can still hear his words this morning. It was so true, and I’m reminded of the lyrics the hubs always sings during these workouts (by Supernatural with Buckshot singing this - “Mind tricks the body, body thinks the mind is crazy”.)

My time was 8:32 (hubs finished at 5:14 because he’s crazy) and of course I was frustrated after because YES, the coach was right and had I fought my mind better, my body did just keep on going and I could have probably finished with a much better time. Still though, that was a great time for me and I was moving at a much faster pace than I have in the past, so I need to focus on the positive. The only negative was… skinned knee + bruise because I still have to drop to my knee on the push up portion of my burpee. Ouch!

5/2/13 WOD "Alternative Fran"

Thu, 02 May 2013 14:18:20 -0700

So I don’t know if I’ve mentioned, but the hubs and I have continued to play with the time of our classes on MWF. We originally were at 8pm and the hubs got a new job that allowed him to get off earlier so we have been going to 6pm. I just don’t feel like I like that time class. The box is super busy with several classes going on and I feel like I can’t get “in the zone” to really focus and push during the WODs.

I’ve added T/TH the past few weeks at 9am and this week moved up into the 8am. I’m working my way to an earlier time on those days over the next month as I will be starting a job and of course will have to probably be at work by 9am. I have to admit I am LOVING the morning time. So I plan to suggest to the hubs to start going to the 5am on Friday mornings and see how he likes it. That’s the only time he could go and still make it to work on time. Hopefully my master plan works out and we can WOD together MWF at 5am.

So today we worked on several things:

SKILL

Back Squat 5x5 (still at 45lbs for me)
Ring Rows 5x3
Box Dips

WOD “Alternative Fran”

21-15-9
Goblet squats (holding a kettlebell at chest level
Toes to bar
Shuttle Run @ the end of each round

My time 11:01

5/1/13 WOD "Field Strength"

Wed, 01 May 2013 19:34:09 -0700

Today they took it easy on us since yesterday was a killer Hero WOD. So we worked on strength today. And for the first and last 5 minutes we continued to work on double unders. I can still only do 3 total. not linked or anything. So I’m working my way towards more. The hubs did great today and linked 12!! Of course after all the trying his legs looked like this…

WOD “Field Strength”

4 stations
5 minutes at each station
2 rounds
Farmers carry (2 x 35lb kettlebells)
Sledgehammer (10lb)
Axle cleans & deadlifts
Ball toss (20lb)

Boston Marathon Hero WOD

Tue, 30 Apr 2013 10:54:44 -0700

So a woman from our box was at the Boston Marathon running. She was about 5 minutes ahead of the bombing but no less affected by the whole situation. She asked if she could be allowed to design a Hero WOD in honor of the people who lost their lives, risked their lives and family and friends who were affected by this tragedy. We performed the WOD today.

BOSTON MARATHON HERO WOD

3 rounds (to honor the 3 people who lost their lives)
800m run (to honor the 8 year old boy who lost his life while watching his father run)
15 burpees (to keep in mind the suffering that so many went through)
100yd sled pull/push @ 150lbs. (to honor those who helped complete strangers by pushing/pulling them to safety without the thought of danger to their lives)
15 pull-ups (we end with pull-ups to lift our spirits and to encourage healing)
4 movements were chosen at 15 reps to represent the day (4/15) that changed the lives of so many.

It was truly an hard WOD, but all Hero WODs are supposed to be. In those moments you want to give up you think about those who went through that day and all the did to help others or all they suffered through and it helps you to push past your mindset of quitting and instead you push through.

My time - 40:47

Our finisher was a group hug.

4/29/13 Yesterday's WOD

Tue, 30 Apr 2013 10:46:00 -0700

I totally spaced last night and forgot to post my WOD!

Tabatas! You know you love to hate them! they seem all easy at first until you hit round 3 or 4!

Dumbbell 1 Arm Strict Press (right)
Air squats
Dumbbell 1 Arm Strict Press (left)
Dumbbell plank rows
6 rounds
20 seconds max effort /10 second rest

My total score was 314 and you can see my breakdown in the pic. Seems my left arm is MUCH weaker than my right, LOL.

4/26/13 WOD - DU's you are my b***h now!

Fri, 26 Apr 2013 19:35:00 -0700

An extra special night tonight! This is my official 1 year anniversary at Crossfit and…

Oh yeah, oh yeah! I got a mother-ing Double Under tonight! Actually I got 3 so take that DU’s! Holy Cow. My new coach said I was going to get it tonight because he got 3 people today to get their first. I was like “yeah, you haven’t seen the maniacalness that is me trying to do a DU”. And then the clouds parted and the light shone down from the sky, glinting on my rope and BAM! a stinking DU!!!! And then 3!!! It felt like magic!

SKILL - Double Unders 2 min max reps - new PR: 3!

WOD

7 Kettlebell swings (new coach moved me up to 35lbs)
14 Mountain climbers
7 minute AMRAP

My score: 10+17 —- woot!woot!

TEAM FINISHER - 10 minute max row. Each team member gets 30 pulls and rotates through for 10 minutes. Our team of 3 rowed 2562 meters.

Maple + Mustard + Rosemary = Grilled Chicken

Thu, 25 Apr 2013 10:57:18 -0700

Oh yeah! This is one of my favorite recipes because:

it’s super freakin’ easy
it’s super freakin’ tasty
it’s super freakin’ easy

Literally it’s 3 ingredients you mix together in a ziploc bag, then throw in your chicken and let set for the day. You can use thighs or breasts and you can grill or bake them - whatever floats your boat.

Personally I like thighs so I can get the crispy skin and I prefer the grill pan since we don’t have a BBQ. And today I was too tired after Crossfit to walk to the backyard and cut of some fresh rosemary so I cheated and used dried. When I let the dogs in later and actually have to walk back there, then and only then will I cut a stem or 2 and throw it in the bag. What can I say- laziness is an art?

~2 lbs boneless, skinless chicken thighs
1/3 c Dijon mustard (seriously buy MAILLE - you won’t regret it)
3 T Grade A (or B) Maple Syrup
1 stem fresh rosemary, chopped

4/25/13 WOD "WallBalls, where have u been?"

Thu, 25 Apr 2013 10:49:29 -0700

Of course. OF COURSE. Of Course on Tuesday I was just saying how we haven’t done wallballs in like forever and after I said it I laughed and then said “watch. now they’ll show up this week.” And…of course. I should be an oracle, right?

My coach from tuesday’s run/sled pull who happened to be around last night and heard me complaining about my calves told me last night to go home and mash them out. They were still sore today and he happened to be in the box lifting on his own time and found his way over to me to force me to mash them out in front of him “to make sure I was really doing it”. LOL, I think this new coach is starting to figure me out. It was good though because I needed it.

So… Today!

SKILL

3x7 Back Squats (45lbs.)
kipping pull-ups

WOD

10 rounds
alternating ladder of pull-ups and wallballs
ascending pull-up 1-10 (+1 each time)
descending wallballs 20-2 (-2 each time)

My time: 16:39

It’s been a long damn time since we’ve done wallballs. So long that I can no longer bang out 20 unbroken like it ain’t no thang. I was struggling with sets of 5 today. So wallballs are no longer my friend.

4/24/13 WOD "Whip It Real Good"

Wed, 24 Apr 2013 19:44:48 -0700

abdklasuerawuj….. that’s how I feel about double unders. They CONTINUE to elude me and I’m about fed up. Am I uncoordinated? Not in normal life events, but for some stupid reason I can’t get 1 single f-in’ DU. Today I tried so hard I literally have red welts across my butt, thighs and legs and the hit against my butt almost made me cry. This is getting painful and I’m tired of it!

SKILL

linking DU’s (hahahahaha….. yeah….)

WOD

5 Strict Press
6 Push Press
15 Power Jumps (like when you do DU)

My time: 6:54 —- It was a short class tonight and we worked on mashing our calves from yesterday’s sprinting and sled pulls. This was good because my calves and lower legs are so freakin’ sore. So I mashed it up real good with a lacrosse ball.