Purling Sprite

300

Wanna feel like a beast? Do any of the benchmarks and it makes you feel like a rockstar for the duration.  Just like when I run, I go to a special place in my head, I really don't know what happens but I lose myself in the process.

Last time we did this, back in January, and my time was 30:14.

“300″
25 Pull ups
50 Deadlift (95/135)
50 Push ups
50 Box Jumps (20/24)
50 Floor Wipers (95/135)
50 KB Clean and Press (26/35)
25 Pull ups

New time: 20:01. Yeah, I was 2 seconds off from breaking 20 minutes, it is okay. I am still happy with the time :). Shaved 10 minutes and 13 seconds.

And I got me a nice souvenier from it...my new wings. These are going to hurt in a bit when I go in the shower.

Crossfit Open: WOD 12.2

My heart fell when I read the WOD. Snatch, 45, 75, 100, 120#s! I am not strong. I am weak and puny. I was feeling so bad and dissapointed about myself...all this before I had even attempted the workout.

I did the 45# just fine. I broke them up into sents of 10 and got them done in a jiffy. I had over 7 minutes left in the clock.

Then, I had to load the bar with the next weight, 75#. Sigh. I was deflated. I had never snatched that much. My max had been 55# and that was just ONCE!

But the impossible was possible. First rep,  failed! But my coach was watching me closely and he said that I almost had it! I had it high enough to get my body under it and then push up. I believed him with all my heart and on the second try, it went up!!! I wanted to scream for joy and then I heard my sweet friend Bianca screaming for me and I felt the excitement rushing down my body like a wave crashing on the shore. I had done it! If I did it once, I could do it again. So I tried and it didn't go up, but a I tried again and it went up. Then again and no rep, and again and no rep, and again and no rep but then I snatched it up, and again and again. I was able to snatch it up 7 times. Yes, it took me about 7 minutes to get it up there 7 times but it was 7 more times than I ever thought I could do.

I feel proud of myself. I can do this. I am getting stronger, one step at a time.

My total reps were 37. It is low but it is higher than I thought I would score :)

Crossfit Open: WOD 1

The CrossFit Open is going on right now. What is the CrossFit Open you ask? The Crossfit Open is the starting line to the 2012 Crossfit Games. The Open consists of 5 workouts, over 5 weeks. They start on February 22 – March 25. All athletes interested in participating have the option to perform each workout at a registered affiliate or even their own garage (you submit a videotape of your  performance to the Games website and others can judge you on your performance).

Now, the fun part about the Open is that it is for everyone! Even those who are just starting in their CrossFit journey. Yep, you read that right, EVERYONE!  Pin up CrossFit nailed it with the following statement "EVERYONE is able to participate in these weekly workouts. It’s an opportunity for you to gain an appreciation for your strengths, weaknesses and mental toughness."

After the Open, comes the second stage Regionals! Using the scores from the Open, the top 60 men and women in each region move on to this second stage of competition! Each Regional is  a 3-day competition.

After Regionals, obviously the creme de la creme move onto the Crossfit Games! The top 3 individual men and women and the top 3 teams at Regionals will head to California to compete in the 2012 Crossfit Games!

Every part of it sounds exciting and super scary at the same time and of course, I wanted to be a apart of it.

I know that I don't have the physical strength to push a lot of weight, at least not yet, but I still wanted to test my heart out in the Open, so without further ado. Here is my first Open WOD.

Total: 91

I did the workout out twice! Yes, I am a masochist! My first time, I crank out 83. It was alright but my legs were super tired from my previous day's workout. Second time: 91. I am happier with the second time around, so I am sticking to it.

The Open WODs are taking over my Benchmark days for the next five weeks, so if you don't see any Benchmarks for a bit, now you know the reason :).

A Peek into my Box

A small peek into my box :)

Jack

Benchmark day is here! It was a busy Friday. I spent it on the phone and at the computer working most of the time. Then, I had planned all day to go to the 4:15 class time and 15minutes before 4pm, my phone reminded me that I had Parent Teacher conferences, crappers! My entire workout was out the window and I got crabby right away. I don't like missing my workouts and if I didn't go at 4:15pm, it meant I couldn't go at all as I had to teach class at 5:30pm.

After parent teacher conferences, I hurried and changed and showed up at the box, crossing fingers that I could be squished in and be able to do the workout.  Awesome coach Josh, started a clock just for my hubby and me, so that I could get my workout done before heading to work.Thank you Coach!

Jack was on the menu--it consists of a main course of push and presses, with a side of kettlebell swings and for desert-box jumps! 

I am terrifed of box jumps, have been from the moment I went into the box and saw them. They intimidate me and make me double guess myself all the time. I have fallen from them and had a nice black and purple bruise on my quad from them and I have had a more misses than I can count. It is my achilles tendon in the box. Whenever there are box jumps, I know for sure that I am going to be dead last. I fear falling. I fear hitting my shins and being out of running for a few weeks, especially right now that season has started. My coach as suggested, I go down in box height while my running season is going, but I am stubborn and I want to keep trying to get better at them. I will probably go down in the middle of the season when my legs are super tired. Speaking of box jumps, I found this great article about box jumps and its benefits/cons.

Jack calls for Push & Presses of 75 lbs. I can't do that. I can lift 75 lbs as my max but doing it more than 4 times would send my right shoulder into the ER. Therefore, scaled down for me until my shoulder can get stronger. I lifted a 55 lb bar. It is low, probably the lowest in the box but it is all my shoulder can handle without me screaming for my Mom. Kettle bell swings were easy this time around, 35 lbs. On my first round, I grabbed that kettle bell and it literally felt super light. Perhaps, it is time to go up to a 38 and get a little stronger. Box jumps, well you already read about my nemesis. She is a 20 inch B!*%# who makes me double guess my abilities each and every time.

My stats for today's benchmark: no RX for me this time around. Gotta get stronger to be able to lift that 75# bar more than a couple of times.  I was joking with hubby that I could have probably RXed but would have probably completed 1 rep during the whole 20 minutes.

Benchmark Day: Karen

RX

I have come to love Friday's, not only because it is the end of the work week, but also because it is the day when we do our benchmarks at crossfit. I love to keep track of my workouts just to see if I have improved and benchmarks allow me to just that. I can look back and see my progress.

I have been wanting to time myself throwing the 14lb ball up to the line for just 100 times, well, today, I got the chance to do that, except 150 times! I have had a cold for a few days and being under the weather is good thing at all but I still went in there hoping to do my best under the circumstances. I prepared myself this morning by drinking my green smoothie :). I know, I am a dork but it does make me feel better when I drink it. It somehow makes me feel healthier, stronger, cleaner.

Gave it a good effort and only took breaks after the first 35 or so then I took a break every 10 or if I dropped the ball, I would take a mini break. My time for 100 was 5:10 and I was stoked! :) My final time, 7:57!!!

Yes, I kind of slid down the 8 minute mark and I am so proud of myself. It is my first time doing Karen and now I have a benchmark to beat. I am so stoked about it, I want to go back again this afternoon with my hubby and do it again, but I shouldn't. My arms are tired from this week's workouts and I should rest up and get rid of this cold.

The peeps from WOD Love send me this awesome tank top this week for entering a contest on their FB page. It is my new favorite!!! Of course, I just had to wear it to benchmark day :) and I jumped up on the bar to snap a few pictures with my phone. Thank you at WOD Love. I truly love my tank top :). I am also sporting my new sockies from SockittoMe.com, love the fact that they have an actual heel, hate tube socks! I would just like to see them in smaller size. I am a size 6 and the heel to toe length is a little bit too big for me but still the socks are amazing!

 

And in other crossfit progress: I can now do 3 chin ups unassisted! For two weeks now, I have been testing the arms to see if I could pull myself up and for two weeks, I have been able to do pull myself up 3 times, full extension on the way down and then all the way up. Next--see if I can do 4 :)

 

Jan

10 rounds of:

5 Clean and Jerk

5 Strict Pull ups (Used green band)

Goals Achieved

As you guys remember, I have been attending CrossFit classes and a lot of the movements in there are mostly technique. Once you have the technique down, it becomes a little bit less painful/grueling to do the workouts.

Being new to a box is filled with new challenges: box jumps, kettlebell swings, kipping pull ups, double unders, ring dips, handstand push ups, the list goes on and on.  The first thing I wanted to learn was kipping pull ups. It was amazing to see the gals in the box just wiping them out and me not even being able to swing the proper way. 

At the end of November , I decided that enough was enough and that I was going to learn to kip. I would stay after the workout and learn to swing on the bar, head through kick legs back, legs forward head back. Gosh, it was grueling not being able to get the rhythm down and once you had it down to keep it going. I worked on it for about 2 weeks continuously, then one day, up and over the bar my chin went. I had done it! I had completed one kipping pull up. It was the BEST feeling ever! I continued practicing on the following days, then one of my coaches saw me and told me that from that moment on, I would only do kipping pull ups for all my workouts, even if it took me an hour to complete it. A few days later, on Dec. 5th I completed and Rx-ed my very first workout with kipping pull ups (17 of them). My hands were tired and I had torn them up but my heart was swelling with pride. Since then, I have completed many workouts that include kipping pull ups and although I can only string about 4-5 in a row, I have completed over 120 in a single workout! Yay me!

Once kipping pull ups were conquered, next the bigger more painful beast came. Double Unders.  Double Unders--jump rope and make the rope go twice under your feet with one single jump. It may sound easy to a lot of you, including my 9 year old son, who can do about 100 with no trouble at all. But for me, just doing singles was a feat in itself. When I started crossfit, I was one of those jumpers who would need to jump twice to make the rope go once under her feet. I never played with a jump rope as a kid so this was all new territory for me.

I didn't care if I could only do 1 and then a bunch of singles in between. I worked and worked and after thousands of lashings around my legs, forearms and fingers, I conquered! I am now able to do a few double unders with singles in between. They are not consecutive double unders but I'll take it and keep working on them. It is one of my greatest achievements in crossfit. Yes, I am not smooth and I probably look like a chicken flappin' my wings but it is awesome to be able to Rx a workout when it has doubles.

Next on the agenda, handstand push ups....this one is going to take me at least two months to master. I don't like the feeling of being on my head, having my feet higher than my head. The blood rushes to my head and I hate the feeling. Not to mention, I can't even do a handstand, hahaha!

Cindy

RX

5 pull ups

10 push ups

15 air squats

Total: 17+5 pull ups

300

RX

25 Pullups

50 Deadlifts (135/95)

50 Pushups

50 Box Jumps (24/20)

50 Floor Wipers (feet must touch plates)

50 Power Clean and Press w/Kettlebell (35/26)

25 Pullups

Time: 30:14

Grace

Second time around for me. First time, I lifted the 45 lb bar and it killed me. Today, I went up 20lbs and I did it :).  Rx weight is 95 lbs and I don't know if I can even lift that much, I weigh 115 lbs, so 95 is like lifting one of me off the ground and holding it up over my head. I have a long ways to go but I am looking forward to getting stronger.  Hey, I should be happy that I can lift a little bit more than half my weight :)

30 Clean and Jerks @65 lbs

Time: 5:40

Annie

Rounds of 50, 40, 30, 20, 10 reps of the following:

Double unders, can't do double unders, then do singles as follows: 200, 160, 120, 80, 40.

Sit ups

Time: 10:38

Angie

100 pull-ups jumping

100 push-ups (did 30 on toes, rest on knees)

100 sit ups

100 squats

 

Time: 20:38

Nancy

400 meter run

15 reps of 45lb overhead squats.

Time: 16:07

The Animal

150 Kettlebell swings; Kettlebell: 35 lbs

Time: 11:32

Rx weight!!! :)

10-100 WOD

Ever touch your toes to your hands while hanging from a bar? Wowsers! What a thing Toes to Bar...who came up with this? My awesome coach!

10 Toes to Bar
20 Push-ups
30 Med-ball squat cleans
40 box jumps
50 burpees
60 Kettlebell swings
70 Jumping pull-ups
80 Overhead squats with pvc
90 Dbl unders (360 for me cuz I do singles)
100 sit-ups

Time: 30:04...slow as molasses

WOD catch up

I have been a slacker and forgotten to post my WOD...naughty girl!

September 2
'Grace'
30 Clean & Jerks 55lbs

Time: 3:56

 

September 1
As Many Reps Possible in 15 Minutes
Max Effort of wallballs (27 in a row)
Everytime you stop or drop the ball , you have to row 400 Meters
Score is on Wallball Reps only

Score 107, wall ball 10lb

August 31
50 Dbl unders (200 singles for me)
then
21-15-9
Barbell Lateral Jumps
Kettlebell Clean & Press--26#
Hollow Rocks
then
50 Dbl unders (200 singles for me)

10:36

Grace

30 Clean and Jerks: 45 lbs

Time: 3:56

WOD Aug. 30 Newbie Revisited

Today we revised our newbie workout which consists of:

2 rounds of

• 10 pull-ups
• 15 push-ups
• 20 sit-ups
• 30 squats

then 800 Meter Run

2 rounds of

• 10 pull-ups
• 15 push-ups
• 20 sit-ups
• 30 squats

800 Meter run

The first time I did it the newbie workout, I completed it in 5:50. Today 4:26min.

The second half of the workout (800 meters and another round of newbie and 800 meters) took me 11:40min. I did jumping pull ups. The stinking push ups killed me the 4th time around, had to break them up into sets of 5...blah, I am a wimp.

AWESOMENESS! I felt strong, despite my sore legs.

Aug. 29th WOD

5 Rounds for Time

8 Front Squats (45 #)
8 Pull-ups
8 Kettlebell Swings (30 #)
8 Burpees

Time: 11:11

Legs were tired from the half marathon this weekend but I really wanted to go and visit the box as I missed it all last week.