#Truth

Difference between a woman’s 20’s and 30’s.  This hit a little too close to home for me and is hilariously awesome. #truth

Today it was nice to feel normal in a workout with the class!  The workout was:

A1. Squats – same weight for all sets and all levels
INT – Front Squat 5×5
A2. Upper Body Pulling – 5 sets

B. 7min AMRAP
7 Squats
14 Double Unders
INT- Front Squat 75/55

We were put in our “division” based off our back squat.  If your back squat was less than 1x your body weight, you were in BEG.  If it was 1x – 1.5x, you were in INT.  Above 1.5x, RX.  I like this concept a lot.  I am in the INT division, so I did front squats at 135# for the first two sets and then bumped it up to 145# and did 4 sets at that weight.  I did 3 step-in ring rows.  I can’t wait until I get the all clear to hang from the bar and do some partner assisted pull-ups 🙂

Then for part B, I did 55# and 28 single-unders.  I need to work on some drills to get my double unders to I’m not jumping so hard and slamming my feet into the ground.  8+2 final score.

I’ll close with this video of Wil Wheaton, nerd extraordinaire giving advice to an infant (to watch in the future) about why it’s awesome to be a nerd.  I think that what he says applies to all facets of life. #truth

The Good and the Bad…

We can’t all be good at everything, nor do we like everything we do at Crossfit.  Today was one of those days.  I emailed me PT and got the go ahead to do handstands and modified handstand push-up practice.  I was really excited about this.  I haven’t thrown myself up into a handstand in at least four months.  I wasn’t even sure if I could do it!  The first part of the workout was handstand and handstand push-up practice.  I just went up to the wall and flung myself up.  And held it for 10 seconds.  NBD.  Then I went over to the box and did these inverted handstands with the box at your feet, supporting 50% of your weight essentially.  I ended up doing four sets of 5 of those and 10 seconds handstand holds.  It was quite exciting.

Then we did a 10-9-8-7-6-5-4-3-2-1 deadlifts and burpees.  This was a mess for me.  An absolute mess.  I wasn’t feeling all that hot when I woke up this morning (and even last night, I had no appetite and went to bed at 9pm) so I wasn’t sure how this was going to go.  In my head, I wanted to finish in less than 7 minutes.  But that absolutely didn’t happen.  The time cap was 10 minutes.  I had my friend Cat counting and coaching for me (not a real cat, a girl named Cat).  The first two sets I did unbroken, but then I got to 8 and had to rest at 4 deadlifts.  7 and 6 were THE WORST.  They always are for this format of workout.  I barely finished under the cap around 9:26.  It was such a struggle.  I laid on the floor for a long time unable to speak or gather myself.  However, what I love about Crossfit is that I was the last one done and the entire class was cheering me on.  It fueled me to finish under the cap for sure.  Have I mentioned before that deadlifts and burpees are my two least favorite movements in Crossfit?  All that in one workout.

Trying to think about what about that workout crushed me, I think I’m a bit dehydrated (I’m definitely not drinking enough water and will endeavor to get on top of that this week!) and a bit rundown (hopefully not getting sick!)

So, I work with a bunch of talented people, but one of the people that stand out to me is my colleague, Fred Fields.  He’s a very accomplished artist – check out his stuff here: http://fredfieldsart.com/works. Today, he posts on Facebook this picture that he painted with he was 10 years old.  It’s still hanging his parents house!  Talk about a man who found his passion and talent at a young age and has been nurturing it and following it ever since then.  There was a great post on psychologywod.com about Passion called Passion: Find it. Live it.  Just don’t confuse it with success.   If you have some time today, I’d take the time to (1) check out Fred’s art and (2) read that blog post (thanks Johnny D. for posting it)

Fred Fields - painted circa 1975 (age 10ish)

Fred Fields – painted circa 1975 (age 10ish)

Saturdays

Today was a productive and relaxing day all at the same time.  It was all about self-improvement – physically.  I got up and Niko and I went to the 9:00AM class with everyone else at Craic.  I think that there were 25 people in class today.  Ben was coaching because most of the other coaches are all at the Crossfit Games.  And when Ben is coaching, mobility is the focus!  Since it was only a 15 minute AMRAP we did a whole circuit of mobility.  Couch stretch, lacrosse ball, hammies, foam rolling.  It was kind of lovely.  And then the workout started.  I was kind of sick after dinner the night before and I think that made for a bad workout.  I struggled today.

Workout was:

15min AMRAP
Run 200m
10 KBS 53/36 – I did Russians at 44#
10 Pike Situps – I modified to these and did knee touches
10 Pushups – Bench push-ups

The run was okay, as were the KBS and sit-ups.  The PUs are where I lost the most time.  I only managed to get 4+run+11.  I just couldn’t get through the push-ups unbroken.  And they were on a bench.  I know I’m just starting to do them again, but man, I wish I didn’t struggle so much.  It’s like I’m back to square one.

After the gym, I went and got my hair done, then a manicure / pedicure…and then I took a nap.  It was a much needed relaxing day after a series of weekends away and busy weeks at work.

I hope that the rest of the weekend is like this.

kittenpray

Burpees and Wallballs!

Normal people wouldn’t be so excited about these things, but it’s been so long since I’ve been able to do them…it was nice to feel semi-normal!

It was someone’s 38th birthday today (not mine) in class and to celebrate our warm up was 38 burpees!  They sucked, as per usual.  Then it was time for the workout.  It was:

OTM 14 min
odd – 2 Front Squat – take it from the floor  I took it off the rack because I can’t clean right now @135#
even – 2-5 Strict Pullups / Muscle ups  I did 3-4 steps in ring rows
+
12-9-6
Wallballs @ 13#
Pullups Ring Rows
rest 3mins
repeat

(2:31 / 2:15)

I had some trouble hitting the target with the med ball the first time through.  I just haven’t done wall balls in so long!  After talking to Pete, we realized that i was standing too close to the wall and the next round I was able to hit the target every time.  Overall, great workout. Felt good!

Last night, as mentioned in previous posts, I went to a Cat Circus.  It was kind of awesome.

Getting read to jump through hops

Getting read to jump through hops

Success!

Success!

Rock Cats!

Rock Cats!

 

 

No Cleaning

reasonIn a turn of events, I can’t do cleans for a bit.  My favorite and go-to lift.  But I can do shoulder to overhead (albeit at a light weight – no more than 45 pounds)!  It’s time to let my bicep become less inflamed and the dynamic movement of cleans is a no-no and I have to rest it for at least a week.  But I can do light weight shoulder to overhead which is kind of cool.  So my restrictions flip flopped so to speak.  Workout was:

A1. 5 TnG Power Cleans
A2. 5 Push Press
Build to a max for the above complex

B. 15min AMRAP
Run 400m
10 Deadlifts – you pick the weight
10 Pushups

I subbed 10 from the rack front squats and did 5 45# push presses (instead of cleans and building to a max).  At first, I was just doing 10 45# FS, but the last two sets I went up to 65, then 75.  Push press felt good, nice to start working those movements again.

Then it was the AMRAP.  I told myself that I was only going to do 200m run because I was afraid of my ankles hurting.  But once I started running, I just thought “Just keep running the entire 400 and see how it goes.”  I kept a good pace and even though I knew I’d be the slowest one, I was just happy to be running again.  I ended up being able to do 3+run+9 and ran 400m each time.

Tomorrow night, I’m headed out to see the Acro-Cats.  It’s a cat circus.  I’m not kidding.

http://www.circuscats.com/about.html#.UfAyWI03t8E

The Nephew

Went up to Maine this weekend and went to my nephew’s birthday celebration.  Then we all (Niko, the nephew, and myself) got in the car and headed back down to Boston for a couple days to hang out.  I was sick most of the weekend with a stomach issue so I didn’t really have the energy to get a workout in (or the stomach for it).

We went on a Duck Tour through Boston (which is a Boston right of passage).  Niko and Mathew (the nephew) hadn’t gone on one before and we had a great time.  Our tour guide was Will Shakespeare and he was awesome.  Then we came home and I took a nap while Niko and Mathew went out for a run and some pre-season conditioning that Mathew had to do for hockey.  He’s an exceptional hockey player and is playing on a travel team this year.  I don’t say this lightly.  I’m not the proud aunt going “Oh, geez.  My nephew is so awesome.”  He really is awesome and I can’t wait to see him on the ice this season.  I had to laugh because his pre-season workout was like a Crossfit workout.  He had to do 4 rounds of 10 burpees, 5 rounds of 10 push-ups, and 6 rounds of 25m bear crawls. For reference purposes, the kid is 11 (soon to be 12).  His legs were sore today, so I had him do some good ol’ fashioned foam roller on his legs.

Foam rolling his quads.  It does a body good.

Foam rolling his quads. It does a body good.

#tinyplanet #bostonskyline

#tinyplanet #bostonskyline

As you can see, he's thrilled about this #selfie

As you can see, he’s thrilled about this #selfie

Today, we went out to do an Espionage adventure at 5 Wits at Patriot Place which was pretty cool.  Then, after an afternoon of cleaning up the kitchen (my mom is coming to visit!) – I decided I really wanted to workout and went to the 4:30pm class at Craic (I had never been before!).  Pete was coaching and I did part A of the workout with another gal named Christina 🙂  The workout was:

A1. Reverse Lunges
INT- 5×14
A2. Ring Rows
5×10

B. 7min AMRAP 
7 Ring Rows
14 Air Squats
40 Single Unders

I went with 65# for the reverse lunges.  It definitely was not enough weight for me.  I wasn’t really struggling through the 14 reps at all, basically cruised through them.  I think I should have gone with 75# – 80#.  Not sure why I didn’t go heavier.  I think perhaps it was PTSD from those lunges we did a couple of weeks ago.  Ring rows were fine.  I was definitely winded at the end of the workout, but methinks that it should have been more of a strength workout than a metcon.

AMRAP 7 was a good metcon.  Single-unders felt good.  Need to start getting some DU practice in, keeping my legs from pounding the ground (which causes the ankles to freak the eff out).  I also tried out my new sneakers I got today at the Reebok store.  They were 50% off so I like them even more 🙂  They are Crossfit Nano Speed sneakers and are much better for running than the regular Nanos.  I loved them!  I tried running today (it was only 200m) and it felt great.  Will gradually be working myself up to longer distances again and am really excited.  Overall score for AMRAP was 5+13.

Reebok Nano Speed (my new kicks)

Reebok Nano Speed (my new kicks)

Bikram WoD

We are going through a heatwave here in the Northeast and…wow…Craic gets HOT. I started sweating as soon as I walked into the gym. The stretching / mobility we did before the workout exhausted me and I was sweating up a storm. The onto the workout, which was kind of a long one.

A1) 10 Push Press – rest 10sec (I subbed in dumb bell skull crushers at 15, 20, 20, 20, 20 per arm)
A2) 10 Deadlifts – rest 2min x 5 – increase the weight on each movement each set (95, 115, 125, 135, 145)
+
3min AMRAP – rest 2min x3
10 KBS 53/35 (I did Russian swings at 44#)
10 Burpees (I subbed in bench push-ups)

3 / 3 / 3+2

It was really hard to catch my breath in between the AMRAPs and also my arms / shoulders are just weak. Ugh. Glad I got the workout in, but it was a slog.

Short post today. It’s just one of those workout posts. Lots to do.

Addendum to post: so to commemorate how hot it is, I took a picture of the temp from Niko’s car.
 

20130719-132742.jpg

I showed the pic to Niko and he said “Stina, why were you driving and taking this pic?!”

To which I replied “I wasn’t! I was in the parking lot!”

To which he responded “Oh really? So why does the speedometer say 30 MPH and the car is in the drive gear?”