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/

Super Fast Chicken & Rice Soup

Is it possible to make a soup in 40 minutes?  It is if you know the secret... use a pre-cooked rotisserie chicken.  Cook the rice while you chop up the rest of the ingredients.  Add everything together and you have a fast and easy Chicken & Rice soup.

Ingredients:

6 cups low-sodium chicken broth
1 dried bay leaf
2 medium carrots, peeled and sliced into 1/4-inch pieces
1 Onion chopped
2 gloves of garlic, finely diced
1 cup cooked rice
1 diced cooked rotisserie chicken
Salt and pepper to taste

Preparation: 

In a large stockpot, bring the chicken broth and bay leaf to a boil over medium-high heat.

Add the carrots, onions and garlic and simmer until tender, about 10 minutes.

Add the rice and cook for 5 minutes, stirring occasionally.

Add the chicken and heat through, about 2 to 3 minutes.

 Remove the bay leaf.

Season with salt and pepper.

Based on this recipe: http://www.foodnetwork.com/recipes/giada-de-laurentiis/lemon-chicken-soup-with-spaghetti-recipe/index.html.  I don't use the lemon juice and substitute rice for spaghetti noodles.

Reading Reviews- February 2013

Is February over already? I actually wished I had more time to read! Here are the things that I did get a chance to read:

The Cloud Atlas by Liam Callanan

   This book was a mistake. I meant to read Cloud Atlas by David Mitchell- the one that is a movie.  Still this book held my attention, even after I realized my mistake. I learned something new about WWII- Japanese balloon bombs!  That part was interesting, but the story and the characters got less interesting as the novel went on.  Enjoyed the story, hated the ending.
Verdict: I would say pass, but hold the right to change my mind once I read the "right" Cloud Atlas.

Blogging for Dummies by Susannah Gardner & Shane Birley

I wanted to make sure I wasn't missing out on any tips or tricks for blogging. I really shouldn't read this dummy book; they are always very basic.  I hoped to figure out how to post streaming twitter feed on this blog- no luck.  I did learn the blog is a mash up of web log, so that was something.
Verdict: Blogger is intuitive, you don't need this book.

The Art of Racing in the Rain by Garth Stein

   I'll admit it, it was a tear jerker.  I am a sucker for dogs, so I loved a story about a family, told from a dog's view. I am treating my dog extra extra nice now! It was a quick read, almost like a short story, but it captured everything perfectly.
Verdict: If you love dogs, read it!

The Dirty Parts of the Bible:  A Novel by Sam Torode

  At the end of chapter one, I knew this book wasn't for me, but I soldiered on til chapter 6 before I finally gave up. This story somehow manages to be crude and yet feature an (unbelievably) innocent character. I probably should have guess it from the title.
Verdict: Nope. Not even a little bit.

The Everything Juicing Book by Carole Jacobs

  After watching "Hungry for Change," I start thinking about getting a juicer. After reading this book, I bought a juicer.  The first couple of chapters give you practical information on choosing a juicer and then there are chapters for detoxing, weight loss, and specific health conditions. Each of the chapters discussed the important vitamins for each condition and is followed by tons of recipes.  Very well laid out and it got me excited about all the flavor combinations!
Verdict: A very good resource if you are interested in juicing for health.

Frommer's Australia by Lee Atkinson, Ron Crittall, Marc Llewellyn and Lee Mylne
  Australia is my goal destination for my 40th birthday!  I got this book to inspire me to start saving up for it, but now I am not sure if I want to go. I do want to go, but traveling to a foreign country sounds like work!  Anyway, I did figure out I probably only need a week in Australia to see the things I want to see- Sydney, The Great Barrier Reef, Blue mountain and of course kangaroos and koalas.
Verdict: Don't buy this book until you are about to go on the trip. It had detailed information on places to stay and eat, which will probably be outdated in a year.

Citizenville by Gavin Newsom
  This was a fascinating read!  This book discusses how to reinvent the way citizens and government interact (spoiler: the answers are technology and communication).  People are frustrated and disengaged with government and politics. The quote that best sums up our current state:  "I truly believe that it' not the problems we face that are complex- it's the system we've designed to solve them that's complex."  Many examples are given of specific programs enacted throughout the country that have made a difference.
Verdict:  Wonderful read, I felt inspired that maybe things can change for the better.

Articles of Interest:

Ditch your inner Pollyanna!  "Stop Apologizing: Why are Woman so 'Sorry' All the Time?"
http://jezebel.com/5980683/stop-apologizing-why-are-women-so-sorry-all-the-time?utm_hp_ref=women&ir=Women#13599992764063&{"type":"iframeUpdated","height":2395}

This is written by Ian, he is a CrossFit owner, trainer and police officer. Here are some of his thoughts on being in law enforcement and the service and sacrifice it requires:
http://crossfitcenturion.wordpress.com/2013/02/12/service-and-sacrifice/

Beyonce rocked the Superbowl- here is breakdown on her fabulous!
http://www.paleoforwomen.com/lets-talk-about-beyonce-rhapsodizing-kickass-womanhood/

Paleo Meatloaf

Need a meal that will make a nice dinner and give you leftovers for lunch- Meatloaf!  I found a recipe that is paleo, using almond flour instead of bread crumbs.  This is one of my lunch staples.

Ingredients:

2 lbs ground beef

1 cup almond meal

2 eggs

6oz can of tomato paste

1 chopped onion

3 minced cloves of garlic

.5 tsp sea salt

.5 tsp basil

1 tsp marjoram

2 tsp pepper

Preparation:

Pre-heat oven to 350

Mix all ingredients together and place in glass baking dish

Bake for 1 hour

Let cool and then cut into pieces and serve.  To give it a little something extra I top with marinara sauce or roasted tomatoes.

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/