Filthy Fifty + A Peek at Our New Box (CrossFit503)

Happy Friday!

 

This is practically the first weekend since the move that we don't have visitors from Seattle!

 

Last weekend we had three different groups come down, including Heidi from Mercer Island CrossFit:

 

 

She joined us for the Saturday WOD at CrossFit503, our new workout home-base.

 

Filthy Fifty is a benchmark workout, and I was kinda sad not to be able to tackle it RX. 

 

My shoulder seems to be all better but my calf is still having issues, and I'm always terrified of ripping my hands, so here's how I scaled:

 

 

CrossFit503 provides a bunch of mini-whiteboards and dry erase markers, which is REALLY handy for those of us who lose track of where we are during a WOD.  I put a halfway line for some extra motivation. 

 

I did box step-ups instead of box jumps, and my pull-ups didn't give a lot of "jump" since the box I had was too low.  Those took me a long time.  I RX'ed the kettlebell swings at #35.  The lunges were pretty easy for me, but I decided to do V-ups instead of knees-to-elbows after the 50 pull-ups.  50 V-ups are no joke!!!

 

The push press is one of my best movements, so I got through these at RX weight pretty quickly.  There is only 1 GHD, so the whole class did supermans instead of back extensions.  I always dread wallballs, but I have been pushing myself to use the 10' target that hangs from the ceiling to push my power and accuracy.  I kept a good attitude and kept my elbows narrow, and kept plugging away until I had 50. 

 

See the red strip on the right? That's our WB target!

I love burpees - this was the one movement where I didn't take any rest.  My final challenges was 15 calories on the air-dyne instead of the 50 double unders.  Walking over to the bike even seemed tiring, but I was able to finish strong.  I was figuring about 30 minutes for this one, and I did it in 31:48.

 

 

This was my first time actually doing Filthy Fifty.  Benchmarks are so fun because you can always try to improve the next time!  My goal is a stronger calf and tougher hands so I can RX.

 

 

We are really thankful to have found an awesome box so close to home.  Love the facility, the coaches, the programming, and the community!  Can't wait to check out the "Yoga for Athletes" class tomorrow.

Fight Gone Bad + Wendler's Plug

It seems like it's been a while since I've tackled a benchmark WOD. 

 

This summer I focused a lot on power lifting, injury prevention/rehab, and just enjoying CrossFit without feeling like I needed to "perform" during every class.

 

It was fun to see how "taking it easy" has actually helped me get better: this weekend I nailed my first Fight Gone Bad RX at CrossFit 503!

 

I struggled the most on the wall balls (per usual) but I did them to the hanging 10' target which I think is a better challenge for me than doing them against the wall...especially since it is really easy to tell if you made it or not. 

 

My best movement was definitely the #55 push press.  I told myself to hold on to the bar and do one long set each round and then take a break for the remainder of the minute.  I did have to set it down during the 3rd round, but the first two were unbroken.  This is a better strategy for me since once the bar is on the ground, it's REALLY hard to motivate myself to pick it up.

 

I finished Fight Gone Bad with an RX score of 197.  I wish I had pushed harder on the wall balls - just one more rep each round would have put me at 200.  Next time!

 

 

I am also continuing with my Wendler's cycles.  Currently I am starting week 3 of the cycle.  Next week is deload week and the week after I get to retest!  I squeezed in Week 2 of my back squat since I missed it last week.  At the end of last cycle I PR'ed (192.7 lbs) and am hoping to break #200 by the end of September.  My week 2 back squat lifts yesterday:

 

 

Wendler's has been such a huge help in making me stronger and better at CrossFit.  It's also showed me how much I truly love power lifting.  I am considering competing in the next year, particularly if I can get my presses up.  Currently my back squat is my best lift, putting me into a fairly high class for my weight and age, but my bench and my overhead need some more work.

 

Well, that's my workout update!  I get to do an "athlete testing" workshop tonight so I am using that as today's workout so I can get some chores done as well as some work on the novel now that my forensics books are in from the library.

 

Have a great day!

Weekly Workout Recap: The 100s

Monday: Bench Press + Back Squat

 

I love my lifting days so much!  Bench especially is getting easier and easier.  It's my Wendler Week 2, so I did 3 sets each at 80%, 85%, and 90% of my working weight.  (Working weight = 95% of your one rep max.)

Bench: #75, #80, #85

Back Squat: #140, #150, #160

 

Tuesday: CrossFit

 

We started light and then worked up in weight. 

I made it up to #113 for my clean and jerk.  At first I was disappointed that I didn't do more...but then I check WODHub and realized that it was a jerk PR!  Plus I know my form has continued to improve significantly. 

More PRs on the horizon!

 

It was fun to have a rowing WOD since usually if it's only rowing, it's the recovery WOD.  Jared's really been helping me with my form lately, trying to lean forward more and keep my butt from sliding so far forward. 

My fastest 400 was 1:41, which is REALLY speedy for me!

 

Wednesday: CrossFit

 

 

My overhead squat still needs a TON of work.  I only went up to #45 to really focus on good form and "pulling the bar apart."

 

I ripped my hands after the fifth round of pullups in the workout, so I finally broke down and ordered Tuf-Foot.  Jared suggested it WEEKS ago, but I told him we didn't need it...and now I've ripped my hands three times since then. I'll let you know how it is!

 

Because of my hands, I switched to strict chest to bar pullups with a band for my final round, but I RXed the rest of the WOD.

 

I stayed late to get some photos of the 7am class - they're so much fun!

 

 

 

 

 

 

 

Thursday: Active Recovery

 

For skill work, I chose 10' target wall balls and double unders.  Kind of frustrating that these are still so difficult and inconsistent for me, but any work on them is good, right?

 

Since my hands still hurt from Wednesday, I decided rowing was a bad idea.  Instead, I ran two miles!  I usually avoid running whenever I can, but I actually had a good time and it was nice to work on so many things that need improvement in my CrossFit repetoire.  I finished in 20:09.

 

 

Friday: Deadlift + Strict Press

 

Watching this video from my friends at Stoneway CrossFit helped me out with my strict press form.

 

Deadlift (3 reps each set): #155, #165, #180

Overhead (Strict) Press: #55, #60, #65

 

Saturday: CrossFit Olympic Lifting Class

 

I SO did not want to to this workout.  Snatch is my weaker of the Olympic lifts, and the 100s (even scaled!) looked so intimidating.

 

 

I did the wall balls as RX, which took me forever!  Wall balls are one of my weakest movements, and being 5'2" doesn't make that 10' target any easier!

I knew with my hurt hand I couldn't do much kipping, so I used a green band and mostly did strict chest to bar pullups...until the end when I was so beat I HAD to kip cause I couldn't do any more.

 I did the pistols to a 16" box, and was able to get through with only 2 no reps.  I was hurrying cause I REALLY wanted to make it to the dumbbell snatches!

I only used #15 for the dumbbell snatches since I didn't know how heavy to go...I could definitely have gone much heavier, but going light allowed me to race through the 40 reps and finish under the 25 minute time cap!

 

Not exactly Regional level performance, but still really great to be challenged so much after all the inspiring performances last weekend:

 

 

Sunday: Rest/Walking

 

This was a planned rest day, but we had some really sunny weather (unusual for PNW June), so Jared and I spent most of the afternoon walking around Juanita Bay with his sister and brother-in-law, and then I took my mom for a spin in her wheelchair before dinner.  So nice to feel a little bit of summer!

Recovery Week & The Importance of Pushups (Workout Recap 4/8)

Monday: REST

 

Worked on choreographing a number for my musical theatre class (sat on my butt while making notes and listening to music).

 

Tuesday: CrossFit

 

 

In the 2nd round of the warmup, linked all 10 pullups!  And then curtseyed. 

 

 

Went super light and really thought about pulling under the bar.  Sometimes I hear people say they could do the form better if they had more weight.  In the words of my little friend Susanna, "Pish pish!"  If you can't get the form with light weight, going heavier will not help. 

 

 

Scaled thrusters to #45.  Still in PT for calf, so did pullups instead of box jumps and rowing in place of running.  Sand bagged the first couple rows but really busted out some reps on pullups and thrusters. 

 

 

And then got blisters.  Oops.

 

 

 

Wednesday: CrossFit

 

I was kinda sad there was an EMOM cause I usually love trying to go heavy on these.  I kept the weight light for my recovery week, which ended up being smart as my shoulder wasn't feeling great.  For the WOD, I did V-ups instead of deadlifts so I only had bodyweight movements to worry about.

 

 

Coach Jared really stressed the importance of good pushup form in class.

 

"It's the basis for all pressing movements.  You have poor mechanics on your push-up and you will have poor mechanics on OH presses, jerks, push presses, everything."

 

Standards at our box require chest to touch the ground, but for good form, your hips shouldn't really touch at all.  Unless you keep your core engaged, it is really hard not to let your hips stick up or sag down (especially as you get tired).  If you are not able to do "real" pushups yet, a good way to start is by lowering from full extension till your chest touches before your hips hit the floor.  You can then come back up with your knees down, but this way you get help from gravity while still training your body to think about proper form.

 

 

For me, having great form on my pushups means I cannot link as many reps, particularly as the WOD goes on.  But since I want to build strength and continue to improve all my lifts, I feel like it's worth having a slower time or lower score on the board in order to do every rep right.

 

 

Thursday: REST

 

Love volunteering with my musical theatre students!  They picked up the choreography for "Greased Lightning" so fast. 

Awesome beer (Blue Moon Agave Nectar Ale is my new fave) with chicken and sweet potato fries for dinner.

Finished up the day with more musical theatre madness by watching the first few episodes of SMASH with chocolate and wine.

 

Friday: REST

 

Hung out with Coach Allison and ate peanut butter frosting.  Mmm.
 

 

Saturday: CrossFit

 

We worked on squat snatches, power snatches, and overhead squats.  Took it light at first, then felt good on the EMOM, so I went up as high as #65.

For the Girl, we were doing Nicole, so I had to sub the whole workout (no running cause of my calf, and my hands and forearms were still kinda worn down).  I did max wall balls and rowing.

Afterwards I had one of the best massages of my life!  Then we went on a hike in the afternoon with Jared's family.
 

Sunday: REST

 

Slept WAY way in and had a really chill day with Jared. 

All ready for killing it next week!  Planning for a full on cycle of Wendlers with all four lifts and gonna work on speed at CrossFit.

CrossFit Open WOD 13.5 (Workout Recap Week of 4/1)

Monday: Back Squat/Bench Press Retest

 

Came into the gym feeling like I needed a nap.  Got some encouragement from Jared's boss who told me sometimes those are the best PR days.  Got in a solid warmup, then got to work on my back squat and bench press.

 

Previous 1RM Back Squat (I go to hips below parallel): #175

New 1RM Back Squat: #185

Previous 1RM Bench Press: #90

New 1RM Bench Press: #100

 

I was sooo pumped! 

 

If you are looking to build strength, check out the Wendler's lifting cycle. 

 

I generally don't have time for all four lifts (back squat, bench press, deadlift, strict overhead press) in one cycle, so I do deadlift and press one cycle and then back squat and bench press the following cycle.

 

Tuesday: CrossFit

 

Just me and the 6am guys.  New 2 minute challenge?  Knees to Elbows.  Coach Jared told us to be really strict on these.  Most of us got low scores, but room to improve!  I find these harder than toes to bar, actually.

 

 

Really fun WOD - love a chance to work on my handstand pushups! 

 

 

Used a band for ring dips and scaled the kettlebell swings to #26.  This one got tough FAST. 

 



 

Wednesday: CrossFit

 

Worked on my freestanding handstands during the warmup.

 

 

Holy crap this WOD was a doozy.   Made myself try the RX weights even though they scared me.  Really tried to push myself on the runs and not just use them as recovery.  Gave myself a time goal of 23:00 and squeaked it in!

 

 

 

Totally love my Reebok CrossFit Nanos 2.0 - I wear them everywhere!

 

 

Sweaty but proud.

 

 

Thursday: Rest

 

I was sore after the thrusters and probably also just from watching the live 13.5 announcement (go Camille!!!)

 

Friday: 13.5 (Chest-to-Bar Fran)

 

 

My mental game was the best on the WOD of all five of the 2013 workouts.

 

I was really glad I had RX'ed Wednesday's WOD, because I knew if I could do the #75 thrusters, #65 would be a piece of cake. 

 

I had worried about chest to bar pullups a little until I heard reverse grip was allowed, and I was inspired by my girl Amy who got her first SEVEN chest to bar pullups on Wednesday.

 

I also knew there was no way I'd have to do more than 4 minutes, so I felt really confident I could work my hardest for a short time.

 

I always hate thrusters but I head during the live Open announcement that thrusters are a great movement for small people.  I am small, so I decided I was going to rock thrusters from now on and not make excuses.

 

I did about 30 minutes of mobility and then a fairly brief warmup.  I rowed a little and tried some chest to bar pullups with the reverse grip.  I loaded a bar with #45 and did a few reps, then did a few reps at #75 so that #65 would hopefully feel light when I started the WOD.

 

It worked.

 

I linked my first 12 thrusters and felt really strong.  I picked up the bar again and finished my last three - I wanted to leave a ton of time for the pullups. 

I linked my first three chest to bar pullups, and then the next three.  After that, it was ones and twos with a couple no reps where my chest didn't make it to the bar.  But I kept getting up without taking too long to rest.

When I finished, there was still time on the clock to start another round.  I ran back to my bar.  Thnakfully it had rotated so I could no longer see the clock.  All I had to do was keep doing as many thrusters as I could until I heard the timer beep.  I got ten before it went off!

 

 

 

Yeah, I know it's a no rep

We got to have dinner and drinks and hang out and chill with the Mercer Island CrossFit crew.  Stayed out way too late, but it was awesome to celebrate the end of the Open!

 

Saturday: Team WOD

 

Dragged myself out of bed cause I knew moving would be a good idea after Fran.  Plus I got to WOD with my Team Neon buddy Heidi!

 

I started physical therapy for my calf and am taking it easy on certain movements.  I subbed in rowing for running and step-ups for the box jumps.  We really pushed it on this one and had a ton of fun! 

 

 

Enjoyed a killer dinner of homemade fish tacos with Jared - protein!!!  (Okay, and wine.)

 

 

Sunday: Rest