I know, I know. I had this super duper I HEART CrossFit moment then I’m not posting again for a whole week. I don’t know where time goes but I’m here, I’m still putting in the work. Still showing up at the BOOM Box. And I’m still crying like a little baby when RUNNING pops up on the whiteboard.
So have no fear. I haven’t fallen into a giant hole of depression. I’ve just been busy! And just like everyone else, I can make excuses or I can find solutions. I encourage you to find solutions. I encourage you to find good health. I encourage you to get active. When Biggest Loser was airing I would always get teary eyed and happy for the folks. Now I’m on the Extreme Weight Loss season kick and to me it’s more inspiring but maybe only because it’s focused on one person.
And you get to watch their individual success and struggles… each person is so GUNG HO the first 90 days. They are amped. Then like most folks, it gets old, it gets harder, it gets complicated. But they have to fight through and they still have to put in the work. Chris Powell, in my opinion, is a great motivator. He can’t go run the miles for them though. Sure he can send them on wonderful trips when they hit goals but he can’t put in the work. I wish I could be the person that could surprise you with cool gifts and prizes. But I can not. I can give you a virtual HIGH-FIVE and a lot of woohooos and way to go’s! And really that’s what most of us need. We need a support system, someone to hold us accountable. And you need to find a reward system that doesn’t involve “cheat meals” or food in general. So if no one is on board in your personal life to help you change then chat me up and I’ll cheer you on. Or find an online community for that extra inspiration or an online buddy with your same goals. You may even find someone in a bootcamp, fitness class or running club. But you have to put yourself out there. You have to make yourself vulnerable. In the end it will only make you stronger.
In my roller coaster world of fitness, I’ve had friends, co-workers, etc… to help kickstart goals and in the end a lot of them wandered off (me included). We’d all start of strong and just disappear into excuses. When I finally made that decision to start my journey and not look back, I realized it relied all on me. No one else but me. I told myself I wasn’t going to let some workout kick my ass then go eat like crap. I started bootcamp with NO ONE. I didn’t know anyone there. I didn’t have any friends that wanted to show up at 5 am to workout. It was just me. I made friends and we shared in the same soreness and same results. It became fun. I started a food plan and all of our fast food habits and busy schedule didn’t mesh with it. So guess what I carried a cooler bag with me EVERYWHERE! It’s all possible. I found a support system in that group of bootcampers. My family realized the work I was doing and they jumped on my support team. So go DO WORK people! It will all fall into line once you make that decision to become a healthier you!
And now for what you all have been waiting for…. my Boom recaps! Hahah, ok so maybe you don’t care so I’ll keep it short and sweet.
TABATA Push Ups / Sit Ups
TABATA anything sucks. 20 seconds on, 10 seconds rest for 4 minutes of any movement. For us it was Push Ups and Sit Ups. I started off way too strong on Push Ups with 15. And I dropped from there on out. I believe I finished with 7 Push Ups in the last 20 seconds. UGH. As for Sit Ups I didn’t go all out for the first round and I can’t remember how many I did do but I know I ended up with 9. But I stayed pretty consistent in the 9-11 range.
MetCon: 12 Min AMRAP (get as far as you can) 40 Thrusters (115, 85) 6 Rope Climbs 20 Thrusters 3 Rope Climbs 10 Thrusters 1 Rope Climbs
I was thinking I would not survive. I went with 75lbs on the Thrusters, not know really how long it would take me to get through 40 and if I recall correctly I did them all in just under 5 minutes. Not stellar but I really suck at Thrusters so I was happy with my time. No such happiness for Rope Climbs. There is something in my brain that says if you loosen your feet to regrip the rope then my hands are automatically going to let go too. I know in reality this won’t happen but my hands stay on the rope in a death grip. So much that my hands were sore for days. So I only got 40 Thrusters in.
Strength: Front Squats 5@60% 5@65% 2×5@70%
Finally being in attendance on several front squat days has made life easier on me. I think I’m actually getting better now. Duh I know I’m getting better. Just have to show up consistently!
You can barely see the 75 but that’s my 1RM for Snatch!
Skill: Power snatch positional breakdown Metcon Power snatch 1-1-1-1-1-1-1-1
Same with Snatch. I’ve been present on days where we work on this movement and I’m getting a little more comfortable. I’ve always had this fear of dropping under the bar. I know, I have a lot of fears! I’m a headcase. I was stuck at 65lbs FOREVER because I’m scared. Finally for the CrossFit Open I was able to manage a handful of 75lb reps. But that was the last time in a long time I worked on that number. Today I worked up to 75lbs and made it official that I have a 75lb 1RM. I can get the bar up no problem. But dropping under the bar a whole other story. I need clear the fear and start getting that weight up!
7/13/13 Community WOD
We rarely know what rabbit Coach is going to pull out of the hat on Community WOD days and this was no different. He had has get in groups of 3 and handed out a chipper! Woo fun! NOT! Between the 3 of us we had to do 210 Wall Balls, 150 Over the Box Jumps and each Row a 1K. So if you know me at all, I suck at Wall Balls. I say it’s a short person issue but it’s just really a “ME” issue. Then I’m literally frightened to jump completely over the box so stepping over was acceptable. Then it was time for the row. Can I blame being short keeps me from being awesome at rowing too? I opted to Row the whole 1K without switching it up with my team. It was miserable. But I’m determined to get better at it. I can’t despise running and rowing. So I choose rowing! I know we finished under 35 minutes. I just don’t know the exact time. 33:34 or 34:33. Something like that. It was a beating 🙂
Strength: Squats 8@65% 8@70% 6@80% 6@85%
For real, we’ve been doing a shit ton of SQUATS. It’s good for me I know and I’m making it through but the reps and the percentages add up. And I’m surviving! PR I can’t see you yet but I know you’re there!
MetCon: 3 Rounds 12 DL 135/95 9 Power Cleans, 6 STOH, 3 MU (Scale is x3 dips)
It was a tough decision on if I wanted to RX or not. I’m still not 100% in regards to killing it. My wrists were a little sensitive and well I’m a baby. I went for 85lbs instead of the 95lbs. I always check with Coach first though. He’s pretty good at making sure we’re going to get work in and gauging our performance. So 85lb Deadlifts were so “light” and I thought Power Cleans would be too, but they felt a little heavy this time around and for 9 reps it wasn’t like it was 21 reps. Shoulder to Overhead was where I wasn’t sure how I would hold up. I know I didn’t want to drop the bar but I know the longer I hold it in a front rack position the more likely I am to fail. So pacing myself had to be key. I probably took too much rest in the cleans by dropping the bar too often but I really didn’t want to fail at STOH. I did scaled dips with a band and no matter what , your shoulders will fatigue! Time 11:30
3 rounds 800M sprint 150ft OH Lunge W/bar Rest 5 min 2×500 m row (rest as needed) aka HELL ON EARTH. Or at least that was my take on it.
1. I don’t like running. 2 My dislike for running has made me get worse. 3. I don’t like running.
Good runners probably run a 3 minute 800? Great runners probably run it in 2ish minutes? I’m not sure but sucky runners do it in about 5-7 minutes and mostly cause I was walking ! It was horrible and I’m not just saying that to say it. I KNOW I am horrible at it. And I do zero things to make it better. So I knew I had to do better at the LUNGES. And these were not going to be easy. I started off with a 45lb barbell. I made it almost halfway without stopping. My shoulders were dying. I then made several stops to the end. For the second round of Lunges I dropped to the 35lb barbell. With this weight I made it halfway without stopping! Great success! I then made it to the end with only one other stop. And for the 3rd round I again made it halfway without stopping and then finished without stopping! I knew I was dragging ass for the runs and had to make up for it somehow. After resting it was time for those rows. And it was too late to try to find a happy place. My upper body was smoked, my lower body was smoked. I was content with a 3 minute 500. I’m just glad I finished! Time for runs/lunges: 34:30.
Warm-up: 50 n 50 GHD, Yoke Push 50ft x 2
Booooo GHD. And didn’t have time Yoke Push… HOORAY!
Strength: DL 5RM
I was excited for Deadlift day. Way better than HELL ON EARTH day. That was until I got warmed up and started putting weight on the bar. I could feel my hamstring on my right leg. It wasn’t a horrible pain but it was enough to tell me to not push myself into injury. So I worked up to a 185lb 5RM. I know I could do more but I didn’t want a bum hammy. So I laid off and took it for what it was.
Skill/Metcon: If you are able to do the following movements you will go ME for the minute. If not you will work the skill of the move for 4 minutes straight. EMOM 20 Odd-PU/MU Even-Pistols
Yup it was all skill work for me. I am no bueno on the Pull Ups or the Pistols. WompWomp!
And there ya have it faithful readers. That’s my week! Go forth, get moving, eat clean(er), and BE AWESOME.