On Team Gorilla Today!

I made it on Team Gorilla today!  I have 4 pics, check it out! http://wildgorillaman.blogspot.com/2010/10/is-this-most-savage-friday-ever.html

Yesterdays Wod
800 m run (4:34)
4 rounds:
21 kettle bell swings 40#
15 sit ups
9 kettle bell squats
3 burpees
Time: 8:02

Modified from http://bonitafit.blogspot.com/

Less talk, more chalk

It's time to start really training. I have learned what I can and can't do well, and now its time to focus on getting better and stronger.
Yesterday's Wod
Skill: Ring dips 3 x 5; Ring push ups 3 x 10
5 rounds:
(45#/50#) ( 25#/30#)
10 uneven step ups (switch hands at 5)
100m uneven farmer’s carry (switch at 50m)
10 offset push ups/off set ring rows (switch at 5)
Time: 11:34, 3 min PR from 8/24/10

Very motivating having everyone in your face yelling at you to finish!

More video from Beaumont Showdown!

Yesterday I took it pretty easy at the gym. 
5 rounds
5 front squats 65#
200 m row
Time: 6:40

Here is a video of me doing WOD 2.  4 mintues to do your max clean.  I completed 115 lbs but failed at 125 lbs.  My form needs work.

Photos from Beaumont

I took yesterday as a rest day, I figure when I can barely walk without having pain shoot through my body it probablly means I should rest.

Found this posting from http://crossfitlisbeth.com/

Slipping

You won’t recognize the moment that you start to slide backwards. You won’t be able to put your finger on the exact second that you stopped making forward progress. Because momentum is not easily defined by status quo or a negative. And regression is often insidious.

What you will feel is a tad cranky, a bit out of sorts, a feeling that the world is not treating you well.

Your deadlift? Not improved in months. Your pull-up progress? Stagnant. That bodyweight clean? Still elusive.

You’ve stopped making progress. You are no longer moving forward in CrossFit, at least in strength. Metcons might still be okay, but you feel like in everything else you’re moving backwards, like you’re swimming against an endless current and making no progess. One step up, two steps back. And, when you really think about things, it feels that way in the rest of your life as well.

But, before you start blaming your technique, CrossFit, or your coaches, or the world, or even your dog Thruster, just stop. Chill. Stop and assess.

Are you eating properly? Getting enough sleep? Are you hitting the gym enough? Are you resting enough?

And, are you happy? Really, truly happy. Not lampshade on your head happy. Not power clean PR happy. Not “My team won today!” happy. But deeply, soulfully happy with yourself and the direction of your life.

Because, until you can answer “Yes” to all the questions above, you will feel that the world is not treating you properly — or CrossFit is not treating you right. When, in reality, it might be that you are not treating yourself or the world properly. And your deadlift and your squat are just symptoms of a bigger disease.

Take a month. A full month. Really. Keep CrossFitting, but get your house in order, one thing at a time. Food. Sleep. Exercise. People. Get your head right. Stop the backward slide. Then, in thirty days, slam your foot back on the gas pedal. Rev the engine hard again. Tackle that deadlift PR again, and that squat. See what happens. Ha! Doing things the right way can change everything!

Crossfit Beaumont Showdown completed!

So I did my very first crossfit competition on Saturday. It was extremely nerve racking. I literally was shaking on my first Wod. But I finished it! I know that I defiantly need a lot more conditioning before my next one, but at least I can say I completed one!

WOD #1
5 Rounds:
5 Ground To Overhead (135/115 men 75 women)
25 meter Overhead Carry (135/115 men 75 women)
Time: 5:01

WOD #2
Max Clean
Max Pull-Ups
Since I cant do pullups, I could only do the clean, 115#, new pr by 10#'s

WOD #3
10-15-20
Deadlift (225/185 men 135 women)
Burpees
Kettlebell Swings (53/35 men 35 women)
Time: 10:34

This one was by far the hardest. After the second set of burpees, that went UP in numbers I was dead.

You have to be happy and genuinely impressed with your current capabilities in order to progress

I was reading Sara Gets Strong: a Crossfit/Paleo Love Affair and came across this:

Do you come in and look at people’s times on the board? Do you then consequently compare yourself to them? I’ll be the first to admit that I sometimes do, and to an extent, find it completely natural and motivating— however, it can be equally distressing if you base your athletic satisfaction off of having the best time on that board. Because we all know it’s hard to be the best, and, even when we are, it is never permanent.

Plain and simple: you have to be happy and genuinely impressed with your current capabilities in order to progress. That is, you have to be happy with the athlete that you are now, and you cannot focus on where you stand competitively until you have the intrinsic, positive reinforcement necessary to push yourself farther ahead.
 
I know I do this everyday, look at peoples times, rarely beat them, but I am always dissatisfied with my performance, not because of my actual performance, but due to the fact that I'm always trying to beat others.  Focusing on myself is the only way to better myself.

The WOD's for Crossfit Beaumont's Showdown have been posted, they didnt have enough standard females enter so they combined the standard and scaled.  I'm really nervous.  Not sure that I can do that many rounds at that weight!
WOD #1

5 Rounds:
5 Ground To Overhead (135/115 men 85 women)
25 meter Overhead Carry (135/115 men 85 women)

WOD #2

Max Clean
Max Pull-Ups
Ok yeah I cant do a single unassisted pullup

WOD #3

10-15-20
Deadlift (225/185 men 135 women)
Burpees
Kettlebell Swings (53/35 men 35 women)
This one isnt so bad, except for the burpees, but who really likes burpees! 

I need to calm myself down, and mentally prepare!

Barriers are often mental not physical

I was going through some blogs this morning and I came across "What is your 4 minute Mile" 
Take a minute to read it, the one thing that really stood out to me was this:
Barriers are often mental not physical
Scientists believe that the barrier to reaching the four minute mile was a physical barrier. It was not. It was a mental barrier. No one broke the four minute mile, in part because no one thought it was possible. Certainly it wasn’t easy, but it was possible. The same is often true for our goals. What we think we can’t achieve is really only a mental barrier, not a physical barrier. If you believe in your abilities you can achieve far more than you imagine.
So, this Satruday, when I attempt my first crossfit challenge, I will try and keep this in mind, as I'm struggling to finish and I think I can't go on.

1,000 Row for time (4:18)
Then
AMRAP in 8:00
5 thrusters (95#/65#)
5 OH squats (95#/65#)
4 rounds plus 5 thrusters

Then
3 rounds:
20 squats
20 pushups
20 sit ups
20 wall shots 14#
10 toes to bar or pull ups (i did pullups)
20 DU's
Time: 20:50

Go Ahead and Cheat

Courtesy of http://crossfitlisbeth.com/
Go ahead and cheat.

Short your squat, don’t open your hips fully, keep your nipples off the deck in a push-up, and add extra reps to your count in Tabata.

Do whatever you want. Cheat and lie and pump up your achievements. Decide what you want to do with your movements, your workout, your life. Decide if you want to live up to CrossFit standards. But don’t give me a second thought.

Because ultimately I don’t have to live with you. You have to live with your actions, your decisions, your life. You have to look at yourself in the mirror every day.

I can show you a high standard and coach you to meeting it, but I can’t make you do the work correctly.

So, what’s that mirror looking like for you today? Can you face it? Can you live with who you are and what you’ve done? Or is there some nagging pit in your stomach, some anger rising in your throat, some hostility starting to boil in your blood?

Maybe you think I’m talking about you.

So, tell me, am I? And what are you going to do about it? Are you going to meet standards or are you going to keep hiding from that mirror?

Decide and let me know . . . with your squat and your push-up and your deadlift.

I’ll see you at the gym.

Yesterday we started a 4 week nutrition jump start challenge.  Our first assestment wod was itty bitty barbara. :-)  2 rounds of Barbara
20 pullups
30 push ups
40 sit ups
50 squats
3 min rest, repeat
Time: 18:37

Picture courtesy of http://www.bayoucitycrossfit.com/

Barbells for Boobs was a Success!

Saturday we did Barbells for Boobs at Bayou City Crossfit.  There were people from lots of different box's there, I would say about 60 people showed up to support the cause!  I did the scaled version, I knew if I did rx I would be there forever!  Scaled at 65# took me 3:45.  Not too bad, I could have done better, I rested too much between rounds. 

Sunday was a KILLER Wod
4 rounds
24 KB swings (40#)
16 ring rows
8 burpees
50 weighted lunges (35#)
Time: 27 something
Then tabata weighted squats 20#
Then running sprints

Needless to say I can barely walk today!

I was going through my morning blogs and I came across this great post from orange coast crossfit

Not everyone makes it on Broadway. Not eveyone makes it past Navy SEAL training. Not everyone makes it to the Majors. Not everyone runs there own business. Not everyone can put themselves through the shear physical and mental anguish that we CrossFitters experience on a daily basis. There are barriers to get whats worth getting in life and none of them are usually very easy. Getting in really good shape is hard. That’s why hardly anyone is.


You will have your knicks and bruises and aches and pains. You will need to listen to your body and know when to push and when to back off. The most important thing however is to know that this is a ultra marathon and not a sprint. Most of you have been CrossFitting for less than six months. Many of you less than that. Expect too much too soon from your body and you are setting up for a crash and burn. Ramp up the weight slowly, work on getting the full range of motion, and hammer your technique. Remember that you are better than yesterday and half as good as tommorow. You will be Machines each and every one of you in a very short time. Be patient.

Thursday's WOD's
5 rounds:

20 push press/jerk (95#/75#)
200m run
Time: 13:18

WOD 2
4 rounds:
8 deadlifts 135#
12 pullups
16 ring dips
20 push ups
Time: 16:47

Have you registered for Barbells for Boobs yet???

Yesterday was more conditioning, I am starting to hate the rower!
Row 250 m
20 clean and jerks 75#
row 250 m
20 front squats 75#
row 250 m
20 push press 75#
row 250 m
Time: 12:18

Dont forget to sign up/donate! Barbells for Boobs

Courtesy of crossfitverve.com
Why CrossFit Ruined My Life:
Dedicated to Greg Glassman, the man that ruined my life.

My WHOLE life I searched for a fitness that I couldn’t explain. I was always active, always “healthy”. I was a vegetarian for 16 years, because it was “healthy”. I ran, biked, climbed, surfed and lived a relatively balanced and happy lifestyle. Then I found CrossFit and my life will never be the same....

Because of CrossFit, I will never eat Mung for dinner again (unless it's a cheat meal). Mung is a delicious mixture of re fried beans, peppers, onions, cheese, and salsa cooked in a crock pot on low. I used homemade tortilla chips for dipping, cuz they are healthier then the store bought ones, right?


Because of CrossFit, normal everyday people just don’t look the same. When you are constantly surrounded by CrossFitters your perception of human anatomy is skewed. Too skinny is weak and too strong is slow.

Because of CrossFit, I believe all people are capable of amazing physical feats, when they don’t produce, I take it personally and have no tolerance for laziness.

Because of CrossFit, I will never be alone. There will always be friends I should spend time with, athletes I need train and new people I want to get to know.

Because of CrossFit, I may look amazing naked, however, damned if I can fit into normal girl clothes. Put me in yoga pants and I’ll knock your socks off. Send me on a mission to find a dress, pair of jeans or a feminine top and I’ll come home defeated. My wardrobe will forever consist of 90% t’shirts.


Because of CrossFit, I will spend at least half of my waking days lurking on websites, watching, learning, getting pumped up and being inspired. CrossFit.com will be the first site I look at every morning and the last before bed. Why am I mesmerized by people working out. Damn you CrossFit.

Because of CrossFit, my hands will never be soft and silky. They will forever remain rough and coarse. They have become hands of capacity and are not for looks or ginger caressing.

Because of CrossFit, I will never be able to separate my health and fitness again. They will always be joined as one, interlocked in an intimate marriage of understanding. I have no excuses.


Because of CrossFit, people think I work out all day, deprive myself of sinful pleasures and am generally unfun (because their definition of fun has become so incompatible with mine)!

Because of CrossFit, I will never be satisfied with my fitness. There will always be something to achieve, something to try and something to “get better at”, nothing I can't do!

When in doubt, go forward and go hard

My conditioning workouts continue this week, and let me say I didnt think that I was going to be able to finish yesterday's.  I literally wanted to lie down on the ground and cry.  But I pushed through it, barely, and I am hopefully stronger for it :-)

WOD 1:
Skill: Ring dips 3 x 10

500m row
25 ring push ups
25 wall shots
25 k2e
25 double unders
Time: 8:43

WOD 2:
30 65# thrusters
40 burpees
150 single unders
800 m run
150 single unders
40 burpees
30 thrusters
Time: 27:57

Check out our group pic at http://sicfit.com/article/2368-The-Ladies-of-1525

Dont forget to donate for Saturday's workouts, Barbells for Boobs!

Amazing Grace workout Saturday!

Dont forget to sign up or donate to http://barbellsforboobs.com/  There is a group of us doing it at Bayou City Crossfit on Saturday!

I'm really trying to wokr on my conditionoing since I have a problem breathing once my heart rate goes up.  It really slows me down and I'm trying to focus on getting better at it.  So Coach Adam made a wod for me yesterday that was designed to do this (or kill me) :-) 
21-15-9
65# bench press
In between presses row 500m/1000m/2000m

Oktoberfest Obliteration II

Crossfit Champions help their second annual Oktoberfest Obliteration event this Saturday.  I did not compete in it, but went to support our friends.  I did do WOD 1 and 2 on Sunday to see how I would have done. 
WOD 1
3 rounds:
5 squat cleans 95#
20 kb swings 30#
20 m run
Time 11:30  Just couldnt get my squats to go smoothly

WOD 2
10 renegade man makers 20#
45 single unders
Time: 9:30

Donate to Barbells for Boobs

I made it onto Team Gorilla today! Thanks guys! http://wildgorillaman.blogspot.com/2010/10/friday-is-best-day-of-week.html

Hey Everyone!

For those of you that have been asking how to donate to the Barbells for Boobs fundraiser, here you go!  On October  17th, I will be doing the annual Barbells for Boobs Amazing “Grace” fundraiser. The purpose of the event is to raise money for qualified women who need screening and/or diagnostic procedures in the prevention of breast cancer. By supporting Barbells for Boobs, we’re helping low-income and uninsured women get the examinations they need in order to stay cancer free!  You can donate directly to their site HERE  In the crossfit affiliate tab click on "Crossfit 1525" and in the comments section you can add a note that you are supporting my fundraising efforts if you want to! 



Thursday's WOD:
Death by Thruster (mstandard115#/mmod95/wstandard75#/wmod55)
Complete 1 thruster in minute 1, 2 thrusters in minute 2, 3 thrusters in minute 3, an so on, until failure.
You have the entire minute to complete that minute’s work.

Then – rotating through in groups of 4:
3 x 500m row with a <:05 slow down or 2 burpee/second penalty
Thrusters: 7 rounds
Row 2:02/1:58/2:01

The worst thing I can be is the same as everybody else.

Skill: 100 du for time, or 300 su

SU: 2:03
Met Con: “Skip Three”
21-18-15-12-9-6-3
SDHP (75/55)
push ups
Time: 10:26 rx
After party: tabata alternating sit ups/planks

Great Read from http://rxgirlsmiami.com/2010/09/26/rx-girls-miami-09-27-10/
I too was not an athlete like most of the top female crossfitters, but none the less I come back everyday and see myself getting stronger and (hopefully) more athletic.  I still cant do a "guy" pushup, or do a single kipping pullup, but I know one day soon I will!
Benefits you gain from crossfit:

• You Will Be Physically Stronger.

Increasing your strength will make you far less dependent upon others for assistance in daily living. Chores will be easier, lifting kids, groceries and laundry will no longer push you to the max. If your maximum strength is increased, daily tasks and routine exercise will be far less likely to cause injury. Research studies conclude that even moderate weight training can increase a woman’s strength by 30 to 50 percent. Research also shows that women can develop their strength at the same rate as men.

• You Will Lose Body Fat.

Studies found that the average woman who strength trains two to three times a week for two months will gain nearly two pounds of muscle and will lose 3.5 pounds of fat. As your lean muscle increases so does your resting metabolism, and you burn more calories all day long. Generally speaking, for each pound of muscle you gain, you burn 35 to 50 more calories each day. That can really add up.

• You Will Gain Strength Without Bulk.

Researchers also found that unlike men, women typically don’t gain size from strength training, because compared to men, women have 10 to 30 times less of the hormones that cause muscle hypertrophy. You will, however, develop muscle tone and definition. This is a bonus.

• You Decrease Your Risk Of Osteoporosis.

Research has found that weight training can increase spinal bone mineral density (and enhance bone modeling) by 13 percent in six months. This, coupled with an adequate amount of dietary calcium, can be a women’s best defense against osteoporosis.

• You Will Improve Your Athletic Performance.

Over and over research concludes that strength training improves athletic ability in all but the very elite athletes (See Article). Golfers can significantly increase their driving power. Cyclists are able to continue for longer periods of time with less fatigue. Skiers improve technique and reduce injury. Whatever sport you play, strength training has been shown to improve overall performance as well as decrease the risk of injury.

• You Will Reduce Your Risk Of Injury, Back Pain and Arthritis.

Strength training not only builds stronger muscles, but also builds stronger connective tissues and increases joint stability. This acts as reinforcement for the joints and helps prevent injury. A recent 12-year study showed that strengthening the low-back muscles had an 80 percent success rate in eliminating or alleviating low-back pain. Other studies have indicated that weight training can ease the pain of osteoarthritis and strengthen joints.

• You Will Reduce Your Risk of Heart Disease.

Weight training can improve cardiovascular health in several ways, including lowering LDL (“bad”) cholesterol, increasing HDL (“good”) cholesterol and lowering blood pressure. When cardiovascular exercise is added (like in CrossFit!), these benefits are maximized.

• You Will Reduce Your Risk of Diabetes.

In addition, weight training may improve the way the body processes sugar, which may reduce the risk of diabetes. Adult-onset diabetes is a growing problem for women and men. Research indicates that weight training can increase glucose utilization in the body by 23 percent in four months.

• It Is Never Too Late To Benefit.

Women in their 70s and 80s have built up significant strength through weight training and studies show that strength improvements are possible at any age. Note, however, that a strength training professional should always supervise older participants.

• You Will Improve Your Attitude And Fight Depression.

A Harvard study found that 10 weeks of strength training reduced clinical depression symptoms more successfully than standard counseling did. Women who strength train commonly report feeling more confident and capable as a result of their program, all important factors in fighting depression.

Whether you believe you can or can't, either way, you are right

Yesterday's WOD was a pretty good one, until I dropped a 65# barbell on the back of my neck!  It was during my last set, I was tired, and my arms just gave way going from a push press to back squat.  At least I just have a few raspberries on it and nothing worse!

AMRAP in 15:00

5 hang clean (115#/65#)
5 front squat
5 push press
5 back squat
100m sprint
Rounds: 7 + 1 Front Squat

Then strength training 6x3 push press
45-55-65-75-80-85, then 1 at 90

Amazing Grace: Barbells for Boobs

October is Breast Cancer Awareness Month. What better way to show your support than to have your gym do the Amazing Grace: Barbells for Boobs workout. If my gym isnt participating I will do the WOD on open gym day myself! http://barbellsforboobs.com/

429lb One Handed Deadlift

Monday WOD
Strength: Deadlift 3-3-3-1
Tried for 235, didnt quite make it, so still at 230#
Met Con: AMRAP in 12:00
5 box jump burpees
5 pull ups
Total rounds: 8

Then did 6x6 backsquats, new PR by 30lbs, 155.

You can't build a reputation on what you're going to do.

I took this weekend kind of easy.  Didnt do any WOD's Friday or Sunday. 

Saturday's WOD:
Teams of two:
“Half Burpee Murphy, Please”
800m run
10 rounds:
3 burpees
5 pull ups
10 push ups
15 squats
800m run

Time: 21:00

770 lb Front Squat

Courtesy of: http://wildgorillaman.blogspot.com/



Strength: OH Squats 5-5-5

Met Con: “Two Timing”
3 rounds:
400m run
25 wall shots (20#/14#)
First time doing the wall shots to the men's line, it killed me!
Time: 12:02