Thursday, July 26, 2012

Upping My Game

How often should I CrossFit?

That's the question I'd been asking myself lately.  I made a commitment at the beginning of July to go three times each week, and by the end of the third week, I'd lost 1% body fat.  I was pumped!  Then I started thinking about what new goals I wanted to set this year...and what I would need to do in order to achieve them.

This spring, I participated in the CrossFit Open for the first time. I honestly surprised myself with how I did...but at the same time was a little sad that I hadn't been CrossFitting long enough to RX many of the workouts.

Me doing WOD 12.1: 7 minutes of burpees!
When I started CrossFit in November of last year, my goal was really to continue getting in better shape, and to be able to finally nail my first "real" unassisted, dead-hang pullup (which I finally did on 6/12/12).  But now I feel like I want something a little more challenging. 
I decided I want to actually make a good showing representing our box at the next Open in 2013.  Which means I would need to be able to RX...everything.

I know enough to realize that my current regimen of coming three times a week and refusing to try Paleo will not get me to a competitive level in seven months.  I will need to make some changes.

I went to (where else?) The Google and searched the great wise web for an answer to my question.  The first result was a total winner: How Often Should I CrossFit, from the CrossFit Impulse site.

Here was the main point that really stuck out to me: "Train 4 or 5 days per week. Generally, don’t train more than 3 days consecutively or less than 2 days consecutively. Above all, listen to your body, but be aware that you must work through soreness and fatigue. However, never work through pain, especially acute pain." (Emphasis mine.)

Currently I have one day on, followed by one or two days off.  My new plan? One of the following:

Option 1:
Monday - CF
Tuesday - CF
Wednedsay - Rest (possibly active rest with mobility work and/or yoga)
Thursday - CF
Friday - CF
Saturday - CF
Sunday - Rest (see Wednesday)

Option 2:
Monday - CF
Tuesday - CF
Wednedsay - CF
Thursday - Rest (possibly active rest with mobility work and/or yoga)
Friday - CF
Saturday - CF
Sunday - Rest (see Thursday)

And...I am taking the Paleo plunge.  This, as you may remember, did not go so well for me when I tried it the first time in January.  But I now eat substantially more vegetables and less grains in general, so making swaps is a lot easier and less of a shock to my system.  Plus, it's amazing how non-freaked out I can be if I don't psych myself up about how horrible something will be (go figure).

Paleo-ish snacks: carrots and hummus,
Raw Revolution bar,
banana w/peanut butter & chopped almonds

I did a trial run on Sunday (if you're hard core, I ate hummus which I know does not officially count).  I had no dairy and no grains...and I lived.  And I didn't even cry in any grocery stores.  So this week I am Paleo-ish, with a cheat meal of tacos (I LOVE tortilla chips) on Tuesday night. 

Here's my workouts so far this week:

Monday: Tabata Something Else with my new CrossFit buddy

My mom liked her first week of CrossFit (even after a 45 minute Saturday team WOD!) and was back on Monday night to start her second week!

I STINK at wall balls.  This may be in part due to the fact that I hate them and I kinda (sorry, Coach!) have been skipping WODs that involve wall balls.  I was glad to see them as the skill and put some work into them!

The kettlebell swings are usually a strong point for me.  We were supposed to pick a weight for this skill that was heavier than what we'd generally use in a WOD.  I usually have the #35, so I took a deep breath and went for the #44, which I'd never swung before.

I got 20 unbroken reps both rounds!  The wall balls were another story...I started with the #16 and eventually had to move down to the #10.  I don't know if I even linked 10 reps with the #10.  Boy do I need work on those!

Our WOD was all body-weight.  It sounds so easy until you get going...I started out with the red band for pullups and had to switch to blue later.

Our Monday scores:

Our quads were still sore from Saturday, so my mom and I spent some time stretching post-WOD.  Here's a great one...the couch stretch!

Tuesday: Meet Three of "The Girls"

For strength, we worked front squats. 

I got through the last three reps at #95, which I think is a PR?  Love using WODHub now - wish I'd started earlier!

Then, on to the WOD, which included three CrossFit benchmark workouts rolled into one:

For Fran, I scaled to #45 with the red band.  I was able to link the first 20 pullups!  I scaled Grace to #65 and was gonna do Isabel that way, too...but ended up having to scale to #55.

Wednesday: Active Rest

I read a magazine on the elliptical (haven't done that in AGES) and did some mobility work and yoga. 

Extra cool?  I was IN the magazine.

I'm reading away at breakfast, and I thought, "aw, this girl sounds like me. WAIT THIS GIRL IS ME." And then I squealed and had to explain myself to Jared.

Follow me on Twitter @meghamixer since clearly I'm famous now.

Tonight: WOD time at Mercer Island CrossFit

Have a great Thursday everyone!


  1. wow I need to learn more about crossfit! so proud of you and your mom

    1. Thanks, Meg! My mom is such a trouper! Seriously, our whole box complained about the team WOD and she just powered on through.

  2. I love this!!! I am excited for you! I actually follow your option one training schedule and it works really well for me! Paleo will make a huge difference for you too! I've been thinking of doing a Paleo challenge for myself too! I would love to improve on the open WOD's next year! With a lot of hard work, I'm sure we can get there ;)

  3. I just saw that today! I will probably have to do Option 2 when the school year starts...I volunteer with a musical theatre class for junior high/high school kids on Thursdays, so I think that'll be a good "rest" day. But for now, Wednesdays look great!

    We can do it!!!! You'll have to keep me posted on your progress!


Thanks for adding your two cents to The (Megha) Mix!