Crossfit @ 2 Years

      Look at my face. I don't want to pick up that bar, but I am going to. Twice. Then I am going to do the other 3 competition workouts, still feeling the dread.  It is game day and I am not on my game. It doesn't matter, because I am not allowed to give up.  So I  "embrace the suck" and do the best that I can.

 

     I imagined my anniversary blog would be about how much I can lift, or how fast I can run or all the skills I can now do. I am definitely fitter, stronger and faster.  Still somehow, what I have learned this past year can't be measured. At first, I thought I was upping my mental game. But I have done several 5ks, where I had no mental game and still finished in 35 minutes.  There is something else at work here. Something that cuts through all the BS:  This sucks, I suck, I don't feel good, I'm tired, I don't want to do this, why am I doing this, etc.

 

     My most important progress this year has been intangible. The best word I can come up to describe it is- tenacity.  I don't quit, even when I want to quit. I show up, take a deep breath and start. I trust myself, even when fear and doubt creep in and try to sabotage my efforts.  I am confident that if I start, I will find the strength to fight to the finish.   

 

     CrossFit has made me generally better at life.  Doing hard things is empowering and what I experience at CrossFit has carried over into the rest of my life.  I could gush on and on about it, but instead I'll keep it simple: CrossFit makes me a better person.  That's why I am going to keep doing it.

 

“The hardest thing about Crossfit is starting – the second hardest thing is stopping once you’ve started” -http://if-fit.com/crossfit-quotes/

 

      If you are interested, I also did a post on my first 6 months at CrossFit.  Here is a quick exert about where I started from:

"I have no athletic background and have not being doing any kind of regular exercise program for over a year. I am so far out of my comfort zone and am nearly hyperventilating when my class starts. I make it through the next four hours completely bewildered by all the new terminology and ways I am supposed to maneuver my body around a barbell. I manage to not cry, throw-up or pass out- that is something!  I go home and hit up the ibuprofen and promise myself I will stick with this for 3 months, 3 times a week."

Rudeness, Meet My Sassy

     I recently, went to a Lululemon store and got a taste of their legendary customer service. Upon entering the store, I was immediately greeted.  As I was returning the greeting, the sales person looked me up and down with disapproval.  She and all the other sales people offer no additional help, as I looked around the store. Oh lulu why don’t you love me? What if I lost 10 lbs? 15 lbs? 50 lbs?  I mean, I actually fit in the clothes you make-so what is the problem?

     The problem is the Lululemon brand is rude and snobby.   Even the employees say so: “better in the moment than in retrospect”, “great with someone with no life commitments”, “run by mean, stupid and insecure sorority girls.”   Yet we all keep going there?  Why???  Because Lululemon makes the best damn workout clothes!

     When I am in squat with a 100lbs+ on my back, when I am at yoga in some twisted upside down position or when I am running, I know those my lulus won’t rip, sag or fail me.   I have total confidence, that in my lulu pants, I won’t hear a tearing sound and have my hoo-haw exposed (That’s right,  hoo-haw, check the Urban Dictionary if needed).   Lululemon has unbeatable QUALITY.  That alone makes me swallow the rudeness.  But on top of that, they make some of the most stylish and figure- flattering clothes, which make me squeal like a girl “that is soooooo cute!!!”  I am lulu smitten.

     I know it sounds like I am in a bad romance.  To be fair, the description on their website “Lululemon makes technical athletic clothes for yoga, running, working out and most other sweaty pursuits” promises nothing about customer service.   Besides, if the in-store service gets too abusive, I can always shop on-line.  So go on with the judging looks. Hell, call me an Orca to my face. Just don’t stop making adorable quality clothes that make me workout with confidence.

     I know this post started off sounding like a rant about Lululemon, but that wasn’t my intent. I think the “culture” at Lululemon ultimately drives the superior quality and stylish products they produce.  The moral of this story is to rise above rudeness and get what you want and need from the experience.  Also, it helps to poke a little fun at it…hey lulu- does this squat make YOUR shorts look fat?

Links to less than stellar Lululemon experiences:

http://www.huffingtonpost.com/elizabeth-licorish/lululemon-cult-culture_b_3690378.html

http://www.huffingtonpost.com/2013/07/31/lululemon-plus-size_n_3675605.html

*Employee quotes came from http://www.glassdoor.com/Reviews/lululemon-Reviews-E42589.htm

Rocking Tape

     Elastic therapeutic tape or kinesilogy tape is my new friend.  Meant for multi-day use even through workouts, the best explanation of kinesiology tape is from a WSJ article "it allows the muscles to go on vacation for a day or two so they come back healed."  With my box jump injury, I finally had an opportunity to try it out.  See there is a silver lining to recovering an injury.

     The tape claims to improve circulation, reduce pressure and swelling, support and heal muscle injuries and alleviate pain.  Rocktape takes its a step further and claims their product enhances range of motion and athletic performance.  Scientist are still looking for significant evidence for any of these claims. One thing is clear, it looks cool! Rocktape comes in 10 different colors and 12 designs. I ordered a roll of "tattoo."

    While my order was shipping, I studied up on the best taping method for my injury.  There is a YouTube video for every body part and injury. In my case, I had a swollen shin so I was taping for "micro-circulatory application."  Sounds technical, but it was simple to apply.

     I used the Rocktape at CrossFit, yoga and a 5k (that I walked).  It made my injury feel cuddled and helped control the swelling.  It was least effective at yoga. Perhaps because yoga is an hour long or just requires me to put a lot of pressure on my shin?  Otherwise, I really like Rocktape. My only complaint is there is no way the tape would stay on for multiple days. Since I wanted to be able to remove it at the end of a workout, even that was plus.

About Kinesiology Tape

Order Rocktape from Amazon

My First (and Last) 10k

     Having done five 5k runs this year and felt ready for a new challenge.  So I signed up for a 10k and was excited it was also a trail run.  Boy was I not thinking this through.  A 10k is 6 miles!  And this was a legitimate trail run with dirt, trees, steep uphills and paths that zig and zagged.  I've hiked 6 miles with a 30 lb pack, but running a trail is not the same.

     The first half of the race went well. I love trail runs and this one had amazing a beautiful view of Folsom Lake. I used my 5k strategies: 1) run, no walking and 2) pick someone and chase them.  This worked, until it didn't.  The first mile was all down hill. I've been on enough hikes to know that down hill means uphill is next and the uphill was steep. But I soldiered on running, no walking.  I finished the first 3 miles in 35 minutes, which is on par with my 5k times.

     The uphills just kept on coming and eventually I had to walk.  A couple of times I had to actually pause.  I half hoped the race was a 5k loop that you ran twice, so I could stop after the first loop.  Sometime after mile 4 it stopped being fun and even ego deserted me.  I walked as fast as I could, but my body and mind were kinda done.  I mustered up my remaining determination to run the last mile.  I really tried to run it but the terrain was ankle-breaking and I no longer trusted my physical or mental state.  I zombied through it as best as I could.  The second 3 miles took me an hour to complete.

     The last 200m of the race were on pavement and I had to summon everything I had left to run across the finish line. I have never been so happy to see a "Finish" banner in my life. Trail runs are fun, but hard. I wish I had done this run as a 5k. I think I would have enjoyed it more.  So I ran my first and maybe last 10k.  It is back to 5ks for me. They offer the perfect balance of challenge and fun. 10k trail runs are no joke!

We Come Running

     I ran a 5k yesterday.  It should have been unremarkable, but the terror attacks on Boston last week transformed a standard race into an act of patriotism.  We had a moment of silence, wore yellow & blue ribbons and there was definately a coming-together vibe in the air.

     Thirteen races in 2013 is my running goal.  So far, I have completed 5 races and people have begun to think I like to run. Ha! I run to get better at running.  For the first few races, my goal was simple- run, no walking.  Simple to say, but not simple to do (especially once others start walking- so tempting).  But I stuck it out and ran every race through.

     By the fourth race, I had enough confidence to know I could run a 5k, so I started thinking about how to run faster.  My strategy involved "chasing" someone.  I used the first mile to find my running rhythm, then  I pick someone running ahead of me and try to catch up with them.  Instead of thinking about being tired or hurting, I am focused and moving.  When I catch up with that person, I pick a new person to chase.

     My mental game is definitely improving.  My physical ability remains the sames- right around 32 minutes.  I mentioned this to a friend and she said "what is hurting-your lungs or your legs?"  I said neither and she replied that I am not pushing myself hard enough.  Really running is suppose to hurt? I thought I was going to really push myself in Race 5, but honestly I was just not on my A-game (I blame allergies). So I worked with where I was at and just ran the best I could.

     This should have been a standard 5k, but there was a little something extra- people ran with more purpose.  It was strange that instead of wishing me good luck, people said "Be Safe."  Americans disagree on many things, but we all agree that terrorists are assholes. And just like we haven't stopped flying on planes, we aren't going to stop running. In fact, more of us are probably going to start running.

CrossFit Games Open 2013 Wrap-Up & Thoughts

 

Last year when I saw The Open workouts, I said I would never do it!   A lot has changed in a year. CrossFit has given me a whole new outlook on what is possible and The Open pushed that out even further. It sparked something in me and I am lifting heavier and moving faster!

My scores were not "competitive," but I did every WOD to the best of my ability and I completed all 5 workouts. The Open has shown me how much more I still want to achieve.  Truth be told, I needed the Open.

What did I get from doing the 2013 CrossFit Games Open?

• I felt like a true athlete.  That is something I have never experienced before.  The support and respect from my CrossFit box made me feel like a champion just for stepping up and trying. People cheering you on is an amazing experience! I am capable of so much more than I thought. 
• The Open brings us together.  The CrossFit community is awesome at combining competitiveness and camaraderie.  150,000 people in 100 countries all doing the same workout!  Once you get through the WOD, you remember it as having fun together. 
• Having the opportunity to be a judge for others and help coach them through workouts was just as rewarding as competing myself.  I learned a little about being a coach.  Sometimes that means being a cheerleader and other times a drill sergeant to help bring out the best performance in someone. 
• I am just getting started.  Having no athletic background puts me at a disadvantage, but I will continue to work at closing that gap. I found my edge and realized I need to push myself even harder.

     The Open was a reality check for me. I have made tons of progress in 1.5 years, but I've been resting on my laurels a little.  Everyday workouts can be modified, but Open WODs are what they are. You can either do it or you can't there is no scaling, only standards.  I was forced to face my limits and acknowledge my weaknesses.  But I also discovered a lot of strengths I didn't know I had.

     Some people think, why compete when you know you won't win? I experienced the value of just being part of the competition.  Hundreds of thousands of people around the world signed up for the unknown and faced 5 weeks of challenges.  It is so inspiring to give it your absolute all and give support to others giving it their absolute all. Did I mention the community aspect of this event is amazing?!?!

     Congratulations to everyone who did The Open, best wishes to those going onto to Regionals and thank you the CrossFit community, especially CFC.  Next year- count me in! Until then, I'll be working on my pull-ups and endurance.

   

CrossFit Games Open 13.5

And for the Finale, we have.... thrusters and pull ups!

AMRAP 4 minutes

15 Thrusters @ 65lbs

15 pull-ups, chest to bar

* for every 90 reps completed, you get an additional 4 minutes to continue

     First let me say, I am thankful the thrusters were first!  As for the pull-ups they are finally here.  Dread.  That being said, I set my mindset to go after it and give is my all. Determination. As one person put it, "I am going to swing on the bar and hope something good happens."

     Unfortunately, nothing good happened. It ended on a fizzle. I posted my score of 15, knowing I did the absolute best I could.  Only 4% of the participants made it through the second round of four minutes, so I am part of the majority.   Regardless, I can say I completed the CrossFit Open 2013!

CrossFit Games Open 13.4

    Week 4.   I prepared myself for pull-ups- my biggest fear because I can't do them.  It's not pull-ups! Hooray!  It is Clean & Jerks and Toes to Bar.

7 minute AMRAP

3 Clean & Jerk @ 95lbs

3 Toes To Bar 

6  Clean & Jerk @ 95lbs

6 TTB

9  Clean & Jerk @ 95lbs

9 TTB

...continue in increase sets of 3 until time runs out

     Now I have never actually done a Clean & Jerk at 95 lbs. I can do Toes to Bar- sporadically. Some days it is there and some days it is not.  That being said, my goal was any score that is one or greater.  A score of 1 equals a PR (personal record) and I would be very proud to get there.  If I could get through the first round of 3, I would be ecstatic!  

     I was really unprepared for the mental challenge this would pose.  I don't like cleans and I've never lifted 95lbs over my head. I was nervous and I let that get to me for the first two minutes. I failed over and over and over.  I went from nervous to panic to frustration to tears. The tears are what finally turned me around, I decided this would not end in tears. Determination.

     The first time I  cleaned the bar up, I heard the screaming cheers before my brain registered that I had finally succeeded.  That was a beautiful moment. I felt relief- at least I was on the score board. I would like to tell you that once I got past the first one it was smooth sailing. It wasn't.  I probably made 3 or 4 attempts for every one that actually counted.  But having succeeded once helped me shake off failure easier.  Also, my coaches never gave up on me and neither did my fellow crossfitters- their support means more than any words of appreciation I can say.

     I managed to get through 3 Clean & Jerks, 3 TTB, 6 Clean & Jerks and 1 TTB for a total score of 13!  The TTB was actually my limiting factor. I kept getting within an inch of touching the bar. I gave it my all for 7 minutes and I am so proud of my (crappy) score.  I got 95lbs from ground to overhead 9 times!  I performed under pressure!  I got my mental game back from a meltdown!  13.4 was definitely my moment of glory.  It was raw and it was real.

     Four weeks down and just one to go.  My "it's not pull-ups" mindset is actually really working for me. I should have shuddered at 95 lbs or 150 wall balls or 17 minutes of burpees and snatches.  Instead, I celebrated that I could actually do those movements.  One more week to go, I am hoping for overhead squats and burpees. But really I'll take anything, as long as it is not pull-ups :)
 
   

CrossFit Games Open 13.3

     Week 3 and it is a repeat workout from last year!  I remember watching it and thinking that looks like torture. Still I was excited that I had dodged the pull-up bullet yet again and I could do the movements! Well I can't do muscle ups, but that didn't worry me because getting through the wall balls and double-unders in 12 minutes was my main focus.

12 minute AMRAP

150 Wall Balls,  14lbs

90 Double-unders

30 Muscle Ups

     

     Now 150 wall balls is no easy task, they are notorious spirit breakers. So my plan was to do sets of 5- yep 30 sets of 5.My hope was to get that done in time to get some double-unders started and maybe even finish all 90 in the time cap.  This was the first workout that I set a specific goal to accomplish.  The first two workouts contained 75lbs upper body movements, so that was about survival.  This one I felt good about!

     Boy did I underestimate those wall balls. I worked my plan of sets of 5 and felt very good right up til the end. With one minute left, I still had 20 wall balls to go and I knew I was not going to finish the wall balls or get to the double-unders. The only thing that held me through that last minute, was my CrossFit peeps cheering me on, never giving up on me. If it wasn't for them, I have just thrown the ball down in frustration and quit, but I kept going to the last second.  I did my best, but my best was a disappointment.  

     13.3 was a very humbling moment- 138 wall balls, no double-unders.  Accepting my score is hard. I seriously considered re-doing the workout, but decided against it. This is where I am at this moment.  There was a time I could barely do a wall ball without hitting myself, so 138 wall balls to standard is an improvement. But I am not satisfied.  I am going to work, until I get these wall balls down- 150 in less than 12 minutes.   

     A bunch of us are already planning  a wall ball rematch in a month.  That's CrossFitters for you- we don't quit and we don't let each other quit.  The wall  ball and I are going to have lots of quality time together. 

   

     

     

CrossFit Games Open 13.2

     After last week's workout, there was a lot of excitement and expectation for 13.2. I definitely worked out harder this week, pushing my endurance limits in preparation. And that is a good thing because 13.2 is all about endurance!

10 minute AMRAP

5 Shoulders to Overhead @75 lbs (press, push press or push jerk)

10 Deadlifts @75 lbs

15 Box Jumps

     My first thought was yay I can actually do all of these! This is a workout with classic CrossFit movements.  It seems pretty simple and only 10 minutes, but CrossFit is never ever easy!  This is a cardio challenge- how fast and how hard can you work? 

     Then I starting thinking...again with the 75 lbs!  Deadlifts at that weight is no problem, but getting it overhead is gonna force me to work! Not just physically but mentally, because 75 lbs overhead intimidates me.  Also, box jumps still freak me out a little. It took me 8 months to be able to get on the box and I always fear failing. But I set a goal for myself- at least a 100 points (so a little over 3 rounds).

     To my surprise, I got 160 points (5 complete rounds + push presses+ 5 deadlifts).  Honestly, the 75 lbs overhead was not a problem.  My endurance was my biggest limiting factor. I had to take a lot of rest time, because I wasn't going to pick up that bar until I knew I could get it above me 5 consecutive times.

     The best part of 13.2 was the coaching, cheering and support I received from CrossFit Centurion.  It is not about the best athlete is all about the athlete giving their best and they made me feel like a champion! It is hard to explain, but it is both a very personal and communal experience. Like we all are in this together! Two down and three more to go.

CrossFit Games Open 13.1

     A cuplet of burpees and snatches- two of the most dislike CrossFit movements.  What a way to start off the season?!?!  I actually like burpees and about 2 weeks ago I finally figured out how to snatch decently, so I was excited to do this:

17 minute AMRAP (As Many Reps As Possible)

 

40 Burpees

30 Snatches @45 lbs

30 Burpees

30 Snatches @ 75 lbs

20 Burpees

30 Snatches @100 lbs

10 Burpees

Snatches as many as possible at 120 lbs

Here is a the workout demo video: http://games.crossfit.com/video/open-workout-131-demo

     My plan was to pace myself through the first 100 movements/points ( 40 burpees, 30 snatches @45 lbs, 30 burpees). That would earn me the privilege of attempting the 75 lbs snatches.  I have done 75 lbs before, but in very low volumes and using a full squat. Getting through as many of these as possible before time ran out was my personal challenge. 

     So how did I do? I made it through the first 100 movements as planned.  The burpees-to-bar required you touch a bar at the top and that extra 6 inches was surprisingly exhausting.  At the end of the second round of burpees, I had 4 whole minutes for 75 lbs snatches. I managed to get 4 snatches at 75lbs and let me tell you I worked for those snatches!  The fatigue really took over and those snatches were not pretty, but I got them overhead and locked out.  So my final score was 104.

     I am taking away two very important things from 13.1.  1) I need to step it up at CrossFit. I can't remember the last time I felt that fatigued during a work out. I have been taking it "easy."  I need to push myself harder and keep making progress.  2)  Participating with your box in The Open is truly inspiring. To watch everyone giving it their absolute all, whether they are novices or fire breathers is just amazing.
When it was all said and done, I can honestly say I had fun and I can't wait til next week!

Crossfit Games Open 2013: Goals & Expectations

The CrossFit Open is worldwide fitness competition- five workouts (called WODs) over 5 weeks from March 6 to April 7, 2013.  WODs are posted on Wednesday must be completed by Sunday.  Anyone can enter, even those who don't CrossFit, hence it is called The Open.  Over 100,000 people from around the world are registered for The Open this year- that includes me!

For most of us, it isn't about winning. It is about putting yourself out there and giving it your all.  The workouts are going to hard- really hard!  But CrossFit is always hard. If it is easy, you are doing it wrong.

My only goal is to the complete all 5 workouts to the best of my ability.  I will either finish the workout or keep trying until I hit the timecap.  If there is a skill I can't do (i.e. pull-ups) , I will just try and try until the clock says I can stop trying.  In this case, success is not winning, it is doing.  This is more of a mental than physical challenge for me. I have made so much progress in my physical abilities, but my skills are what they are.  The real test is my mental game- do I have the tenacity and drive to make it through a competition, when the odds are not in my favor?  Someone has to come in last (in the world), that might be me. I am okay with that.  

I am extra fortunate that CrossFitt Centurion (CFC) is a participating affiliate and will be hosting the workouts on Thursday and Saturdays.  CrossFit is about community, just as much it is about competition. So together we will get through this and some of us may even make it to the next round.  Top competitors from each region will move onto The Regionals.  The Regional winners move onto The Games and the winners of The Games are declared "The Fittest People on Earth." 

For me, participating in The Open is scary and exciting!  I watched the workouts last year and thought- I'll never do this! Ha! Never say never! I'll be blogging about my experience over the next 5 weeks.  Two of the Tour de Fit races fall within this time period, so I will be running a 7k and a 5k also!  Wish me luck! 

 

*WOD= Workout Of the Day.  My follow-up post will be titled Open WOD 13.1, 13.2.....
Link to CrossFit Games http://games.crossfit.com/

Intentional Athlete

Currently, my fitness includes CrossFit, yoga and running a monthly 5k.  I’m not especially hardcore at any of those.  I do these things because I enjoy them.  Recently, someone referred to me as an “athlete” and that proved to be a game changer.  I’ve always admired athletes, but never thought of myself as one.  So, I looked up the definition, in case they changed it.

Athlete:  A person possessing the natural or acquired traits, such as strength, agility, and endurance that are necessary for physical exercise or sports, especially those performed in competitive contexts.*

In sum, athletes have skills and apply them to physical activity and competitive events.  The definition doesn’t say anything about being hardcore or winning, which I guess I have subconsciously assumed. Interesting- I do meet the definition of an athlete!?!?!  Still, I don’t feel like an athlete, because my participation in multiple physical activities was not intentional.  However, with my new mindset of what an athlete is, I have plans of athletic intent:

•  I signed up for the NorCal Tour de FIT Series, which is a series of 10 races.  After you complete the first 5 you get half and medal. When you complete the remaining 5, you get the other interlocking half of the medal.  Race bling!  The Tour de Fit is part of my overall goal to do 13 races in 2013.

• I am a registered competitor in the 2013 Reebok CrossFit Games Open.  The Open is 5 workouts, over 5 weeks.  The workouts are announced weekly on Wednesdays and you have til that Sunday to complete them.

     I feel very comfortable and confident with the running goals.  With the Tour de FIT, the races and dates are laid out and I get to pick the length (5k for now, maybe 10k later in the year).  With the CrossFit Open, I have no idea what I am agreeing to do and I am not even sure if I can do them.  The unknown is quite scary, but I am determined to complete all 5 workouts to the best of my current abilities (fingers-crossed there are no pull-ups).

Athletes participate in events that test their skills and themselves.  It is a combination of courage and intent that transforms a person interested in fitness into an “athlete.”  My personal challenge is to endeavor in these competitive events without attachment to outcome.  Defining success as completion rather than “winning”.  Then I can say without hesitation, “I am an athlete.”

NorCal Tour de FIT Series:  http://changeofpace.com/tour-de-fit/

2013 Reebok CrossFit Games Open:  http://games.crossfit.com/article/welcome-2013-season

*http://www.thefreedictionary.com

***This post is dedicated to Nikki M. for calling me the A-word!***

Celebrating Pregnancy at CrossFit

  

  This is a Baby Shower at CrossFit!  Yep- we celebrate pregnancy at CrossFit with a WOD (Workout Of the Day) .  In honor of our expectant mothers, we did the following WOD in teams of 3:

3 Rope Climbs

150 Bench Presses @ 65lbs

150 Front Squats @ 65 lbs

90 Pullups

150 Deadlifts @ 65 lbs

90 Handstand Pushups

400m Sled Pull with 90 Double Unders every 100m

  Upon seeing a very pregnant woman in the middle of the workout people always ask “Is that safe?”  Yes it is.  CrossFit can be modified for any condition, including pregnancy. In fact, there is a website that caters to moms-to-be called CrossFit Mom providing information on each trimester and a daily workout just for the pregnant.

  Since, I started CrossFit someone(s) has always been pregnant.  There have been four healthy babies , these two on the way and I am sure there are more to come at my Box.  These women are redefining pregnancy expectations. It doesn’t have to be a “disability.”  You haven’t experienced humble, until a 8 month pregnant woman runs by and beats you to the finish!  Even the men stand back in awe.  These moms-to-be are truly inspiring to watch. Just another reason why CrossFit is amazing! 

Congratulations to our two Mamas-to-be Tianna and Melissa.

CrossFit Mom Website:  http://crossfitmom.com/

CrossFit Truths (According to Me)

May I present, a collection of my very own CrossFit truths:

1.  If you start the WOD, you finish the WOD.  Either you complete the entire workout or you hit the time cap, but you never quit.  The only exception is injury.

2.  My 3 personal rules for CrossFit are:
    No Crying
    No Passing Out
    No Throwing Up*

3.  CrossFit will bring out your true character. It is impossible to work that hard and still "fake" being a nice person.  Assholes get weeded out quickly.

4.  CrossFit creates community because others see your weakness and they cheer you through it.  Being a good CrossFitter means you are both an athlete and a cheerleader.

5.  CrossFit is hard. If it is easy, you are doing it wrong.

6.  Crazy knees socks are cool and necessary- how else will people know you are serious?

7.  CrossFit changes your ideal body image:  "strong is the new skinny", "performance over apperance", etc

8.  The only person you are in competition with is yourself. It doesn't matter what others are doing.  What matters is that you are doing YOUR best everyday.  This is the hardest truth to accept.

9.  CrossFit is more mental than physical. The most amazing athletes are the ones who don't give up, not necessarily the strongest people.

10.  CrossFitters know people think they are crazy, they don't care!  The Kool-aid taste great and we want to share it with you too...

*I amended this one:  If you are deadlifing 400lbs+, you can throw up all you want as long as you finish the lift. See ah-mazing video:  http://www.youtube.com/watch?v=50uWtVBwYrE

Resolution: Better than Yesterday

This past weekend I did a Resolution 5k Run.  At the end of the race, you got to write down a resolution and it will be mailled to you in July so you can access your progress. My resolution: Work towards doing an unassisted pull-up.  I would have loved to written: Do a pull-up but, according to the research, woman can’t do pull-ups. 

In a recent study, researchers at the University of Dayton put 17 women through a training program to increase strength in those magical pull-ups muscles.  After three months, only 4 of the woman could do a pull-up.    Researcher were very surprised, but came up with several reasons pull-ups elude woman:

*Lower testosterone means woman develop less muscle then men

*Woman typically have higher levels of body fat

*Also if you are taller or have long arms (this applies to men too), you are at a disadvantage

I have being trying to do a pull-up for over a year now, so reading this article should make me rejoice.  It’s not failure, it’s biology!  But the fact is, I see evidence that doesn’t support this every day at CrossFit. Most women, I know, can do pull-ups! And every trainer at my box fully believes that I can too.  Finally, this article gives me an out…but I don’t want an out, I want a pull-up. 

An unassisted pull-up was a 2012 goal that was not fulfilled (I even asked Santa for a pull-up).  Focusing on doing a pull-up brought me endless frustration and no real progress was ever made. So this year, I am changing tactics.  My goal isn’t a pull-up. It is to work towards being able to do a pull-up.  I am shifting the focus to the process rather than the result.

A trainer gave me two things to work on: doing strict pull-ups with bans to build my pull-up muscles and strengthen my wrists/grip with some dumbbell exercises.  I also found the tips in this video helpful :

http://www.youtube.com/watch?v=eP9CemlbImQ

Will I get a pull-up in 2013? I honestly don’t know, but I am sure as hell going to reach my goal of trying!

“Why Woman Can’t Do Pull-ups” article link: 

http://well.blogs.nytimes.com/2012/10/25/why-women-cant-do-pull-ups/

Blame it on the Barbell

I haven't blogged in almost two months...what have I been up to?

I have been on a quest to become friends with the barbell, via a ten week strength program at CrossFit.  Five days a week of  back squats, snatches, cleans, jerks, front squats, presses, overhead squats and deadlifts.  It was an ambitious undertaking because I considered myself "as weak as a kitten,"  but the in-house competition made me want to know my way around a barbell.

Week 1 was almost too easy.  I did my strength workout and then the daily WOD.  I approached Week 2 with caution but still did both strength and the WOD with a smile. Week 3 is when it finally caught up to me- I stopped being able to sleep. I would lie in bed completely jacked up. I couldn't fall asleep because of the physical pain and I was also mentally amped up all night. I tried to continue on in Week 4, but did discuss my sleeping issues with the trainer who said, "that is not good, you are over training."  It was also obvious that I didn't enjoy lifting as much as the WODs. Actually I really didn't enjoy lifting at all.

But I stuck with it- why?  Because the results were undeniable. I was lifting heavier, with better form and with more confidence.  I did alter the program to focus on the lifts that were most important to me (back squats, cleans, snatches and deadlifts).  By Week 7 my efforts were noticed- a trainer said I had made "light years" of progress. That almost made me cry, partially because I was so ground down physically, mentally and emotionally. I really really wanted to call it good and just go back to WODs, but I decided to continue for 3 more weeks.

I just finished up Week 9.   I broke down and got a massage to help alleviate the constant pain I've experienced. The knots in my back were so bad, I have bruises from the massage.  What do I have to show for all my efforts- lots!  My deadlift increased by 50lbs, I can lift half my weight overhead and  back squat my entire body weight. I can execute snatches and cleans without injuring myself (some of the bruises were hard to explain!). I approach the barbell with confidence.  I didn't quit and I also didn't kill myself.

I can't wait to get through next week and be able to say I did it!  CrossFit is never easy, but damn this was hard. So that is why I haven't blogged, I've been battling with the barbell, but we are friends now :)  What doesn't kill you makes your stronger.

Overvaluing the "Struggle"

Doing a handstand is one of the rare athletic skills I have been blessed with. I pop up on the wall and hold my ground.  Others struggle- really struggle.  For some reason, both the yoga and CrossFit worlds in my life have decided the ability to do a handstand is of the upmost importance.  Of course, they take completely different approaches. I have been observing the advice they each give and how successful they are at getting people into a handstand.

At CrossFit there is only one step to doing a handstand: Get on the wall-Now!  Can't throw yourself up on the wall? Climb up the wall with your feet. Do it- Now!  Keep doing it until you get on the wall.

Yoga's approach is very gentle and there are multiple paths.  You can start with a familiar pose like down dog or dolphin and try to climb youself up a wall. You can move from goddess to crow to the beginnings of handstand. You can pair up with someone and take turns helping each other into handstand. I watched an instructor lead a class through 10 minutes of preliminary poses to the handstand.  By the time is was time for the big finale of attempting handstand, everyone looked worn out? I didn't know handstand could be turned it into a 27 step process?

So which method is more successful? Based on my (limited) observations, the CrossFit method gets more people in handstand and gets them there faster. I think this comes from the assumption behind the instructions. CrossFit treats handstand like a skill you need to do,so just do it already. Yoga marinates in the the "struggle" of getting to handstand.

I had a eight month "struggle" with box jumps. My CrossFit trainers repeated the same two part instructions over and over- look beyond the box and jump.    I couldn't get myself to jump on the 20 inch wooden box. So I got the mini-boxes and jumped on one, then stacked on another mini-box and jumped on two. I slowly built my confidence to 4 boxes, which was slightly higher than 20 inches.  I knew I could clear 20 inches, but I still couldn't jump on the wooden box.  So I focused on my feelings. I screamed and had melt downs in WODs, trying to get myself up on the box.  Eventually, I realized "struggling" was getting me no where. I forced myself on top of the box over and over until there was no more struggle, only success.

It is true, you can learn alot about yourself in the "struggle."  However, at some point, focusing on the struggle impedes progress.  You can only learn so much from your failures, evenutally, you need a success. Sometimes you have to stop investing in the struggle and leap onto the box or plant your hands on the ground and kick yourself up onto that wall.

Competition Day

Am I a competitor? Nine months into CrossFit and I entered my first competition to figure out the answer to that question.  It was an in-house competition, so very low on competitiveness and high on encouragement.  I spent 6 weeks preparing, working on the skills we were given hints on, and even had training partners. A week before the event, the workouts were released and I polished up my weaknesses (box jumps, rip digs, knees to elbows and cleans).  I scaled my workout during the week and took a rest day. I was prepared as I could be.

I had three goals: 1) get through all the workouts in the time cap 2) give my best performance and 3) have a good attitude and have some fun! I also hoped this would help me determine if I wanted to compete and of course I hoped to win. I did finish all the workouts in the time cap, I gave my best performance and I had fun. But I didn’t win. I came in last place. I would be lying if I said that didn’t sting. 

I allowed myself a tantrum. I had worked hard to come in last place? I could have done nothing and still been in last place! Not fair! I examined my performance- why hadn’t I done better?  I thought about quitting CrossFit, because obviously I suck! Fortunately, the six weeks of training and competition had worn me out to the point where I didn’t have that much energy to carry on a pity party.

So I got down to business. What could I have done better? Nothing. I can honestly say I did my best to prepare for the competition and then I gave my absolute best performance. If I hadn’t trained for six weeks, I would have never been able to do the workout or finish them in the allotted time. The other competitors were simply better than me.  That realization stung too.

The competition wasn’t what I expected. I thought it would be a straightforward experience- do workouts and get points.  It was much more than that.  It was about summoning every ounce of will you have to keep going, connecting to others and finding determination to carry on, even when nothing goes as expected. 

Will I continue to compete? I don’t know. I will give it a couple more tries, but maybe my “best” will never be at the level needed for competition.   The real question I had to ask myself is “am I willing to do what it takes to be better and faster?” Well, I am a CrossFitter, so of course the answer is yes! The good news is coming in last means I have nothing to lose- I am either going to do the same or improve.  I didn’t “win”, but I also didn’t “lose” and I am far from giving up.  Sounds like a  competitor to me.

The Weight of Numbers

“As much as you work out, how have you not lost weight?” asked a person, who shall remain unnamed. A blunt question, but a fair one.   I’ve been doing Cross Fit 4-5 times a week, yoga at least once a week and eating decently. Yet I look the same? I haven’t weighed myself since January, because I didn’t own a scale.

 I finally bought a scale and was not surprised to find the number hasn’t changed much (I lost 3 lbs.).  My clothes still fit the same.  So according to the scale, nothing much has changed.  According to my Cross Fit log, a lot has changed! I am lifting at least 40 lbs heavier on all movements.  I also have a new mental fortitude- I do hard things because they are hard.  Somewhere along the line, I started chasing performance and forgot about appearance.  

Prior to Cross Fit, I believed I was physically weak and mentally strong. Eight months into Cross Fit, it is the exact opposite. I am physically stronger than I imagined and have lots of room to grow my mental game.  Every day, I look forward to pushing myself to be stronger, faster and better.  Now if that also mean losing lbs and having abs of steal- so be it! 

The reason I finally bought a scale was so I could calculate the percentage of my body weight I can lift.  Body weight does not tell the whole story, so don’t let the scale dictate your fitness experience. For me, performance outweighs appearance. 

So how did I respond to the unnamed person’s question?  I said, “Come do a Cross Fit WOD and then talk to me about my weight.” That shut down inquires about my weight. You get to choose how much numbers should weigh.

Here is some inspiring stuff :
http://www.niashanks.com/2012/07/stop-weighing-on-the-scale-for-weight-loss/