Crazy Catfitter

May 16, 2013
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A little break and a Craic Montage

Tuesday I had some work done by Nichole on my shoulder and body. She does amazing work. The next day, I had my first day of physical therapy and the PT suggested that I take it easy on my shoulder for a week or (even movements like cleans and burpees) to just let it rest. It’s pretty irritated with the tendinitis. And then I had a dentist appointment early this morning and am resting up a bit for three days of judging at the Crossfit Regionals this weekend. I’m still staying strict No Bread, so other than resting my body a bit – I’m not going off the reservation with my goals.

John put together an awesome Craic video montage, which I’m sharing below. Read his post about his process putting these together. I especially like that this one shows how failure is a part of the process and it’s actually shows a lot of failures of the coaches – which it’s nice to be reminded that they are human as well and struggle just like the rest of us.

Headed out tonight for the Judges Briefing and Volunteer Dinner at Reebok One. Getting super excited for the Regionals!

May 14, 2013
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Deadlift Disaster

Went to the 7:30PM class with Niko.

It was 5-5-5-5-5 at increasing weight. Clean pulls. I ended up doing 95, 115, 135, 145, 165. The heavier it got, the better I got at pulling fast at the top of the knee.

Then there was a metcon set:

1min to complete
10 Deadlift – you pick the weight
10 box jumps
rest 1min
x8

I made the mistake of looking at the board of what the other women did and went out way too ambitious at 155#. Sets 1-5 were fine, they got heavy, but I managed to get through them. Then in set 6, my back cramped up and I couldn’t string two together. I had to stop in the middle of the set and take 10 pounds off and I still couldn’t do it. I was a hot mess. Then for set 7, I managed (barely) to string all the deadlifts together at 145. Set 8, I had to break them up into 5, 3, 2 and wasn’t able to finish my step-ups. (I did the first set as box jumps, but the impact on my ankle wasn’t so nice…)

Overall, the workout was a disaster. Luckily, Ben was the coach last night and he gave me some good stretches so I’m not as sore as I thought I was this morning. I’ve not been sleeping well, so I didn’t go to class this morning. Not really an excuse, that’s just what it is.

May 13, 2013
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Mother’s Day

Me and my momma circa 1978

Got results from my latest MRI. Was hoping that it wasn’t a tear, and turns out it’s just tendinitis in my bicep and my rotator cuff. No shoulder to over head for at least four weeks and PT for the next six weeks. Really excited that it’s not a tear and focusing on recovery these next couple of months.

Got an early morning workout in with Jarrod yesterday. Did a bunch of work on clean skill work, mostly footwork and getting under the bar. Got up to 135 (off the small jerk boxes), but on a squat clean, not a power clean. Then we went and did some 1 and 1/4 front squats. Four sets of three at increasing weight. 115#, 125#, 145# and then 165#. 165 was hard, but I was able to get three done which was awesome as 165 is my current 1RM and I was able to bust out three of them. I wanted to go for my 1RM after that, but Jarrod wouldn’t let me because he’s a jerk face. Or he wouldn’t let me because I had just spend the past 50 minutes doing a bunch of squat cleans and heavy front squats… I don’t know. Excited to go for my 1RM back squat and front squat.

After, did a quick 3 rounds. 30 seconds flutter kicks, 30 seconds superman hold, 30 seconds AD sprints. 90 second rest between rounds. The core work was great, the airdyne sprints suck ass. I managed to get 16 cals on the first two rounds and barely managed to squeak out 14 cals for the last round. PAIN.

Last night I had a very restless sleep. I had some anxiety dreams (I think in anticipation of judging the Regionals!) The first dream was that I saw all my friends at Regionals and was socializing with them when I realized I missed check-in / judges briefing and then they wouldn’t let me judge. The second was a twist on the dream I have a couple times a year where I’m in college and I’ve forgotten to register for any classes, thus missing out on the entire semester. Anyway, didn’t get up for the 6:30am class – so I’m headed into the 7:30pm class tonight. Feel the fear and do it anyway, right?

May 10, 2013
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6:30AM Intervals

Adjusting to getting back to the 6:30AM class after going to the night time classes this past week.

Today was some interval training, as written on the Craic site last night:

20sec Row
20sec DB THR
20sec Pullups
rest 3min
x4

When we got to Craic this morning, John decided to change it up a bit and add an extra round:

20sec Pullups
20sec DB THR
20sec Row
rest 3min
x5

Since I tested Jackie with the airdyne, I did the airdyne instead of the row. I also did ring rows and did thrusters with the 45# bar. I tried with the dumb bells over head and my right shoulder felt like crap and not stable at all. Here’s the breakdown of how the rounds went: Ring Rows / Thrusters / Calories on AD

11/8/6 = 25
11/9/6 = 26
12/9/6 = 27
12/10/6 = 28
13/10/7 = 30

Solid improvement as the rounds went on. Three minutes was the perfect amount of time between rounds. I didn’t wear my knee sleeves or lifting shoes so my thrusters felt WAY off balance. 5 minutes total of work and it kicked my ass.

May 9, 2013
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Recovery-ish Day

Normally, if I was cherry picking, last night’s workout would have been one that I skipped. But Niko missed Tuesday, so I wanted to go to one more class with him last night. I was going to use it as a recovery workout and substitute a bunch of stuff. It was a 36 minute workout. 1 minute row, 1 minute run, 1 minute jump rope. I was going to airdyne instead of row and box step-ups instead of jumping rope. My wrist was feeling a bit better, so I decided to try to see how rowing felt on my wrist and it actually felt good.

I’ve been experimenting with my wrist issues by not wearing my heavy metal watches anymore and seeing if that alleviates any of my symptoms. My wrist is still not 100% better, but it’s starting to feel a little more stable. So I decided to do the workout as prescribed and had back-ups just in case my ankle or wrist started bothering me.

I hate these types of workouts and 12 minutes in, I thought “Fuck! Only 1/3 of the way through.” It was brutal for me, but the exactly the workout I needed to do. Coach Ben is our resident double under king, so he was giving me pointers for them as I tend to jump up really high and slam my feet into the ground – which hurts my ankle. During the jump rope section, I just focused on keeping a steady single under jump (and jumping high). Niko, on the other hand, loved the workout. He and I are complete opposite when it comes to workouts we think are “fun.”

By the end of the workout, my calves were toast and when I went home, I decided to try to use my compression sleeves for my leg and they are magic. My legs are so much less ache-y than they normally would be. In fact, I’m wearing them under my jeans at work today. I don’t think I’ll ever take them off. Plus they are a fun fashion statement.

I am super excited that I got through a workout where I got to row and run. No more airdyne exclusively. I’m going to ease into the distances (I’m not going to just go and bust out 2000m on the rower right away) – but it’s progress and that makes me happy

May 8, 2013
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Kipping Kitten

Really great kip, this kitten has.

Oh, and JT looks pretty good too.

As seen on Des Hommes et des Chatons.

May 8, 2013
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Night Time Classes

This week, I have been going to the 7:30PM classes so I could go to a couple of classes with Niko. It’s nice to go to classes with him and also see people that I don’t normally see. But I miss my 6:30AM class and will go back next week. It’s nice to start the day with a workout. Also, as we go into summer, the earlier classes are literally the “cooler” classes.

Monday was a clean workout. 20 minutes to build to the following complex: 2 deadlifts (with clean grip), 2 power cleans, 2 hang power cleans and then an AMRAP 10 of 3 power cleans and 6 burpees. I had an MRI / MRA earlier in the day and my shoulder was a tad bit tender, so I did sit-ups instead of the burpees. I wanted to take it easy because of the MRA in the morning (the injection wasn’t fun) I told myself I would only go to a weight that felt “right” instead of heavy. Ended up going to 115. Tried for 125, but after the first hang clean, it didn’t feel great – so I just dropped the weight and worked on form for the rest of the 20 minutes. I also helped Niko learn the clean a bit as well, as he was new to the movement. The AMRAP was relatively straight forward and I went with 95# for the workout. The cleans were the easy part and the sit-ups sucked. I forget how hard it is to catch your breath with sit-ups because you’re constantly collapsing your body. Final score was 13+2. It was awesome to workout with Niko for the first time at Craic.

We were going to go back on Tuesday together, but Niko ended up having a work emergency right before we were about to leave and couldn’t go. It was a 20 minute EMOM. Even minutes ring rows, odd minutes front squats. I need to find something other than ring rows to work on because they are getting a bit monotonous and not as challenging as I’d like them. Watching Gienah, Katie, and Callahan do muscle-ups during the workout made me want to try to make my workout a bit more challenging. I need to talk to Jarrod about that this weekend. I also started with 95#, which I think was a bit too conservative. I ended up bumping it up to 105# for the last 6 rounds of the front squats and probably could have gone heavier. Overall, it was a good workout. Definitely got a good sweat on (but that could be because it was close to 80 degrees yesterday).

On another note, I saw this kitty on the internet and I want it so bad. It’s a wild cat called a sand cat and it lives in the desert. So prosh! It’s on the Near Threatened list, and has been since 2002. Would be a shame if this type of kitty because extinct.

Also, I came across this AMAZING Tumblr on the internet and it kind of made my day. I will be following it religiously. Meow.

http://deshommesetdeschatons.tumblr.com/