2014 CrossFit Open: A Recap

Let's talk about the 2014 CrossFit Open.  Now that it's over, I feel like I am much more able to look back at it objectively (as opposed to looking on it with sweltering amounts of hatred).  Let's take a look at each of the individual workouts and how they stacked up: 

14.1 - 10 min AMRAP: 30 Double Unders, 15 Snatches (55lbs)

I did this workout twice officially and once unofficially.  That may have been overkill.  But the first 'unofficial' time was really just to practice and I did it light (at 35lbs).  My first official attempt was terrible.  I probably spent 8 minutes doing double under attempts and I left the gym super irritated by the whole thing.  My third (and final!) attempt was significantly better - a 50 rep improvement and included a new PR of 30 unbroken double unders for me.  Yahoo!  This workout felt like an awesome start to the Open, it was a manageable weight, the movements were tough but doable and it did nothing but raise my level of optimism at this year's Open. (I should have known it would go downhill really fast.)

14.2 - A Terrible Concoction of OH Squats and Chest-to-Bar Pullups

It made me feel better that all but two people competing in the Open at Sound got scores of 10 because chest-to-bars were just not happening.  This workout was awful.  I can't get chest-to-bars and there wasn't really anyone who could even coach me through it.  I'm getting close enough to the bar - I just literally can't touch it.  Which is aggravating... and soul crushing.  This workout was a disappointment because I'm actually really good at overhead squats and I love doing them.  I wish they would have been paired with something else because I think I could have killed it.

14.3 - The Posterior Chain Torture Device of Heavy Deadlifts and Box Jumps

In what may be the most controversial Open announcement EVER - Dave Castro brought us an ascending ladder of deadlifts, where not only did the weight increase, but so did the reps.  CrossFit affiliates were outraged, even going to so far as to publicly announce that they would not be participating in such a terrible workout for their athletes (ironically, some of these gyms also have Regionals level athletes who had to complete the workouts in order to qualify - so I'm not sure how they worked around that.).  I, for one, was PSYCHED about this workout.  I LOVE heavy deadlifts.  I KILL at heavy deadlifts.  BRING ME MY TROPHY!!!!!!!!!!!  Okay... so that may have been a little bit overzealous of me.  I ignored everyone for days who kept telling me how bad it was for me and how much danger I was putting myself in.  Didn't care.  I LOVE DEADLIFTS.  

And then the day came to actually do the workout.  And holy crap - deadlift set #2 at 135lbs suddenly felt way heavier than it should.  And then 20 at 155lbs felt like approximately 1000lbs.  25 at 185lbs?  Barely made it through.  But I did.  And then I could barely walk for three days.  Okay... maybe these arguments denouncing this workout were justified.  

14.4 - The Chipper From Hell

This workout was just as labeled.  The Chipper From HELL.  Okay... it wasn't actually that bad if you like/are good at toes to bar.  Which I'm not.  Let me simply explain the physics of this to you - you have to touch your toes to the bar - above your head.  So when I'm standing - I can grab the bar when my arms are fully extended - that's what?  9 feet??  And I have to get my feet up there?  AT THE SAME TIME!?!?  No.  

This wasn't my proudest workout moment.  It also didn't help that I had gotten home from California two hours before, I was tired, I was hungry, I was cranky and my heart was just a little bit smooshed from everything going on. 

This workout was literally soul-crushing.  

14.5 - Never Ending Burpees and Thrusters

Because who doesn't like doing 20+ minutes of strenuous work under heavy load with no rest time?  Fuck you, Dave Castro.  Seriously.  A descending ladder from 21 of thrusters and bar-facing-burpees?   No.  This workout left good athletes sucking wind and wanting to die.  The great athletes finished like it was a warm up - but the rest of us struggled.  

Okay.  Here is my thought on this.  It seems to me that while Rich Froning and Sam Briggs were done in 8 minutes - the rest of us mortals were still in our sets of 18, 15 or if you were exceptionally lucky, 12, at the 8 minute mark.  But no one, except super star athletes were finished in sub 10.  How exactly is this a test of your fitness?  I seemed more to me to be a test of who doesn't puke.

To Recap: 
I actually really liked the first workout.  It was tough, it was  heavy, it was an overall physical challenge - but it didn't make you want to die at the end.  People could get through it (well... I guess if you had double unders - if not, you were spending 10 very frustrating minutes jump roping).  But the rest of the Open was pretty much awful.

The 2014 Open was soul crushing, body crushing and a killer.  Personally, I don't feel like a whole lot of these workouts were a test of overall fitness - but instead a way to definitely divide the super CrossFit athletes from the normal folks.  I have been lucky enough to have amazing athletes as friends - and they struggled through these workouts.  There was a clear dividing line between the athletes that would be moving forward to regionals and those of us who won't.  

Could I have trained more and done better?  Absolutely.  I'll be the first to admit that.  Honestly, this year's Open couldn't have come at a worse time.  Trying to get Brand M off the ground, dealing with my Grandfather's passing, and all of that - it was just a terrible time for me to try to focus on anything.  

Oh well.  Onto the next.  

The Coaches Corner: Snatches & Burpees

Hey yo!  It’s one week closer to the start of the 2014 CrossFit Open.  Who is with me?  

This week I’ll be going over burpee and snatch standards.  Who doesn’t love this wicked combination of movements?!

Burpees 
Before you start doing everyone’s favorite movement – we’ll need to set up a target.  The target must be at least six inches above the athlete’s fingertips when they are standing and reaching as high as possible.  Athletes must touch their chests to the ground at the bottom of the burpee and hit the target with both hands at the top.  Easy peasy, right? 

Snatches 
Snatches are a little bit more complicated.  And by a little bit more, I mean a lot.  Each rep counts once you have control of the barbell overhead.  Pressing out the arms at the top to complete the movement is allowed as long as the barbell does not touch the shoulders or head. Also, sorry to tell you – but you are responsible for loading your own weight on the bar.  If the workout includes a ladder – I’d recommend having all the weights that you need lined up and ready to go.  Doing math when you are hopped up on adrenaline is not something that anyone wants to do. Snatches must start from the ground and return to the ground at every rep.  

You can definitely expect to see these movements in the 2014 Open.  They will be brutal and you’ll want to quit.  Don’t!  You’ve got this.

Past Examples of Burpee/Snatch Workouts 
13.1
In 17 minutes
40 burpees
30 snatches (75/45)
30 burpees
30 snatches (135/75)
20 burpees
30 snatches (165/100)
10 burpees
AMRAP snatches (210/120)

12.2
AMRAP 10 minutes
30 snatches 45/75
30 snatches 75/135
30 snatches 100/165
As many reps as possible, 120/210

12.1
AMRAP 7 minutes
Burpees

The Coaches Corner: CrossFit Open Prep

It's time to start signing up for the annual CrossFit Open and therefore - time to start getting ready to kick ass in the workouts!  I've had a lot of questions about the Open is and how it works - below, you'll find some answers to those questions.  And every week for the next six weeks - I'll select a couple of movements you'll  likely see in the workouts and break them down to CrossFit standards for you, plus give you a couple of helpful competition tips.  If you have specific questions or want more information - shoot me an email or leave me a comment! 

CrossFit Open: What is it?

The 2014 CrossFit Games season begins with the worldwide Open competition. Everyone in the world is invited to compete in five workouts over five weeks, posting their scores online. In 2013, almost 140,000 athletes competed in the Open. Competitors will be ranked both worldwide and by region. The 48 fittest individual athletes and 30 fittest teams from each region will earn invitations to one of 17 Regionals.  The registration fee for the Open is $20 and you can sign up online at games.crossfit.com.

How do I get judged?
Every Open workout needs to be judged to count. Athletes will be able to do the workouts at a specific time weekly at SoundCrossFit.   SCF coaching staff will serve as judges but individual athletes are also encouraged to take the online judging course.  Not only does completing the judging course allow you to serve as a judge for your fellow athletes – but it also helps to even better define what standards are expected of you as a competitor. 

When does it start?

The Open kicks off on February 27 and will run for five weeks.  Every Thursday at 5pm (PST), a new workout and demo will be posted online.  Competitors have until Monday at 5pm to complete the workout and have their scores posted and validated online. 

What should I expect?

The Open workouts are designed to test competitor’s physical strength and endurance.  Each of the five workouts will test different skills and the standards to complete the movements will be clearly laid out.  To see a full list of the 2012/2013 workout, visit the Games website.

What happens if I can’t finish a workout or lift the weights required?

No big deal.  You’ll be scored for as many Rx reps as you finish – and each workout has different requirements.   I want to encourage all of my athletes to try the workouts but I also recognize that some of these movements and weight standards aren’t manageable for all.  As coaches and judges – we will work with you to make sure that you are able to compete what you can without causing injury. If you can't quite complete a movement or make the weights - don't get down - you'll know what you need to work towards for next year! 

Movement Standards

Chest to Bar Pull-Ups

At the top, the chest must clearly come into contact with the bar.  At the bottom, arms must be fully extended.  Kipping and/or butterflying pull-ups are allowed as long as both of these standards are met. 

Make sure that your chest touches the bar below your collarbone to count for a good rep.

Thrusters

This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. The bar starts on the ground. Use of the rack is not allowed. The hip crease must pass below the knees. A full squat clean into the thruster is allowed if the bar is on the ground.  To finish the movement, the barbell must come to a full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the body.

Fully extended and locked out at the top.  Don't drop into your next rep until you hear your judge count your rep. 

MOBILITY, MOBILITY, MOBILITY!!!!!!

Athletes competing in the CrossFit Open MUST be doing mobility at home on their own.  It is highly recommended that each athlete has their own foam roller.  Don’t have one yet?  Get one. Here are my Amazon recommendations

• TriggerPoint Foam Rollers are excellent and run between $30-40 for a 13” roller. 
• High density rollers are also available for $20.  They are a bit longer (usually 3') and can be harder to store for those in smaller spaces. 

Other great mobility resources? 

• Becoming a Supple Leopard by Kelly Starrett.  Fantastic book with tons of mobility movements and tips.  $40 on Amazon - worth every penny!
• Lacrosse balls.  These guys are so easy to carry around or put in your desk at work that there really isn’t an excuse not to have them!
• CrossFit Coaches.  Ask any one of the coaching staff at your gym – they’ll be able to give you some good guidance.

Drink lots of water.  Water is crucial to recovery from competition.  Make sure you are drinking a lot of it – even on days that you aren’t working out. My tip? Get a 40oz bottle and fill it at least twice during the day. 

Nutrition.  Make sure that you are eating healthy.  Competing takes a lot out of your body – it’s crucial that you are giving it the best food and nutrients that you can.  Also – start taking a fish oil supplement.  It does wonders in helping your recovery.  It reduces inflammation and helps with blood flow – both things that will help after you’ve given a workout 110%.  Questions about fish oil? I found some good information here: http://whole9life.com/fish-oil-faq/.  

Why Will You Compete?

Tomorrow is the day.  The day that registration for the 2014 CrossFit Open begins.  You can register up until the day before the first workout but the majority of us overzealous crazies will register early.  Somebody asked me the other day - 'are you trying to make it to regionals?'  Ummm... no. That isn't even on my radar.

So - why do I do it?  Why put myself through five grueling and painful workouts if I know I'm not going to 'win'?  Well. Lots of reasons.  

Here are the top five reasons why I compete (and why you should too):

1. Because I can.  And really... anyone can.  The first workout in 2012 was 7 minutes of burpees.  ANYONE can do a burpee.  Don't let the weights and times of all the other workouts intimidate you.  Last year, a gal at my gym did almost 150 fourteen pound wall balls to a 10' target.  I don't know if she'd ever picked up a 14lb medicine ball, much less done a workout with it.  And she KILLED it.  That's the point of the open - to crush your limits.
2. To beat myself.  Last year I came in 19,220th place out of the 27,820 women who completed all five workouts.  Awesome right? Okay... not that awesome.  But this year - I want to beat myself last year.  
3. To compete with friends.  There aren't very many opportunities that you have to compete against your friends at the gym - trying to beat them while cheering for them to get one more rep.  You work your ass off, give each other sweaty hugs, and then you go have a beer afterwards.  It's the best kind of competition.
4. To feel awesome.  Last year, I didn't think there was any way that I could do ANY of the workouts for the Open.  I was so intimidated.  The workouts are long.  The workouts are heavy.  But you finish it - and you feel awesome for finishing it.  
5. Because why not?  Seriously... why not compete?  It costs $20 and you get to see where you rank against all the competing CrossFitters in the world. In. THE. WORLD.  Where else can you see where you rank against a whole world of athletes?  I'm not positive - but I think no where.  (Unless you are an Olympian.  And in that case - having you compete in the CrossFit Open is remarkably unfair and I protest.)  

So... have I convinced you?  Why will you compete?  

Bacon Beatdown Recap

Hey y'all!  It's finally Bacon Beatdown weekend.  Eek!  I signed up for this in August and October felt like SUPER far away.  Turns out, it came WAY faster than I was expecting.  Here is a rundown of the workouts: 

WOD #1
5 minutes of thruster for total volume
Weight x reps = total score

WOD #2
6 ear-to-ear pullups (I know, WTF are those?!?!)
12 kb swings (36 lbs)
15 goblet squats

WOD #3
9-15-21
Hang cleans (75#)
Burpees (touch hands behind head, jump over bar - because normal burpees are apparently impossible)

WOD #4
1RM of snatch, clean and deadlift

WOD #5
Push-up ladder of deficit pushups and hand stand pushups

WOD #6
60 Double Unders 
50 20# wall balls (20#s?!?!)
40 50# slam balls
30 50# shoulder to shoulder slam balls
20 box jumps w/ 20# wall balls
10 rope scales (monkey style across a rope - ugh)

These workouts are hard.  Totally hard.  And not a fair representation of what was expected based on the 'scaled division' standards. 

A few days ago, I almost walked away from the competition entirely based off of the workouts themselves.  One rep maxes in a competition setting can be scary - it can be exhilarating too - but I know for me, I lose my form and push too far sometimes.  I'm not in tip-top shape right now, my training has been lagging because of my busy schedule.  The workouts totally freaked me out and I'm glad I didn't walk away without even trying - I had a great time hanging out this weekend and meeting lots of CrossFitters from other gyms.  I looked at Tara while 18 lanes of athletes were doing thrusters and dropping the bar left and right and just said "I love this shit!".  I do.  I totally love it.  I love the energy.  I love the sweat.  I love the swearing.  I love going to competitions and watching people push it to the brink.  I love pushing it to the brink.  

But here is the deal.  I know when to stop.  And yesterday, I needed to stop.  My body was done.  This is more than just CrossFit soreness.  I was totally toast.  And my heart wasn't in doing the last two workouts.  When your heart isn't in it, every muscle in your body hurts, and your back is threatening to give up on you - it's time to quit, it's not worth it.

My results for the weekend? 

WOD #1: 41 thrusters = 3075lbs total.  (When you look at it that way, it's super impressive.  I did 3075lbs worth of front squats and push presses.  I am a rockstar.)
WOD #2: 137 reps (or 4 rounds + 5 pullups.  Okay.  I KILLED the ear-to-ear pullups.  Considering a week ago, I was practically in tears because I thought I was going to get exactly zero - I'll totally take 5 rounds of them.)
WOD #3: 7:59. The worst.  I freaking hate burpees.  I was SO SLOW.  
WOD #4:  MY FAVORITE!!!!  PRs for all lifts! YAY!  
Snatch: 95lbs - almost stopped at 90.  Then the teeny tiny little girl behind me hit 95 and I refused to let her beat me.  Take that teeny Canadian girl.  
Clean: 125lbs.  I thought that was a record for my PR.  NOPE!  New PR.  YAY!
Deadlift: 265lbs.  This is a new old PR.  When we retested a few weeks ago, it was 240lb (down from 265lb six months ago.)  

Total place?  28 out of 39 (obviously the two DNFs dropped my ranking - but I'm okay with it - I actually still beat people who finished all events).  My best event was the 1RM event.  My worst?  The burpees.  

Fail. Total Fail.

My puppy is regressing.  This is what I came home to today... 

Busted.  This is the shame face.  Bad dog.  Bad bad dog. 

She's been so good lately.  But this is the definition of 'not good'.  She even ate $20.  Not adorable at all. 

Ummm... what else?  I've had just about the most random week so far.  A couple of highlights from the week: 

• I actually had to use the sentence 'If you are going to say 'swingers', please whisper it so the class doesn't hear it.'  
• I got matched with one of my guy friends on my online dating profile.  Nothing is more hilarious and unexpected than opening up your email to a picture of your friends face announcing your daily perfect matches.  Of course we're 96% compatible - that's why we're friends.  

On a CrossFit note: they announced the first two workouts for The Bacon Beatdown.  First off, ear-to-ear pullups are not a real thing and I hate them. It's not pretty when I try to do them.  It's actually really ugly.  I flail.  On the positive side - my mom was super encouraging and told me that doing one was awesome (thanks mom!!!).  Unfortunately, I have to do six before I can move on to the next movement.  And that's only one round.  

WOD #1: 
9 min AMRAP
6 ear-to-ear pullups (eeeeffffffffffffffffffff...)
12 kb swings (Russian, 16kg)
15 goblet squats

Well.  I may get thru one round if I'm lucky.  

WOD #2 was announced tonight and this one I'm actually feeling good about:  

5 mins of thrusters at the weight of your choice: 75/95/125

Score is total volume: reps x weight -- so I've got to figure out what my best strategy is - lower weight, higher reps?  Or higher weight, lower reps??  At least I'm strong.  So... there's that.  

Only 4 more announcements to go.  

Barbara = Sore. Oh So Sore.

You know what is happening right now?  My best friend has determined that my online dating profile isn't sufficient and she has taken it over.  Not kidding.  Took it over.  New profile.  New password.  New everything.  I'm pretty sure that she will just let me know where/when I need to be for a date (assuming that I actually get a date).  This is happening.  I'm not sure whether to be psyched or terrified.  

On another note... this week has been tough.  Work (yes, that real job... that place I have to go every day in order to pay my mortgage) has been stressful.  I haven't been able to make it to the gym to workout because between my work schedule and my coaching schedule - I've been running around like a crazy person.  So... I was incredibly grateful to have exactly zero plans on my schedule yesterday.  I cleaned my house (kinda), I caught up on laundry (kinda), I played with Grace (inside... because it was POURING outside).  I went to the gym and did Barbara.  Ouch.  No... seriously.  Ouch.  5 rounds... 20 pullups, 30 push ups, 40 sit ups, 50 squats.  It took me over 46 minutes (with 3 minutes of rest between rounds)... yowza.  I rolled over in bed this morning and had to take an inventory of what I could move and what I couldn't.  Turns out that everything hurts.  Sitting on the couch hurts.  Walking the dog hurts.  Making eggs hurts.  Washing my hair is totally not happening.  

Except for the times when it's just pain.  Like today.  Lots and lots of pain.

On another another note... I have two weeks until the Bacon Beatdown.  And I'm freaking out.  Eek.  I met another girl last week who is doing it and she was so damn enthusiastic.  She's practically brand new to CrossFit (probably hence the first competition enthusiasm) but her 'I'm going to kill it' enthusiasm was mildly intimidating (don't tell).  I know I'm strong.  I know I can do everything that they listed for standards in my division.  I know that I can suck it up and do burpees quickly if I need to (argh).  I've just been so busy and so stressed out that I need to prove it to myself again.  Okay... kick ass workouts are officially on the agenda this week.  Of course, I probably need to be able to move my arms again (whose idea was it to do Barbara again?!?!?!?!). 

A CrossFit Newbie's Guide to All Things CrossFit

Or... 'What I Wish People Would Have Told Me When I Started CrossFit'.

I have been doing CrossFit for 471 days (yes.  I know the EXACT date I did my first workout.).  During these 471 days, I have learned a ton about myself, about CrossFit, about people, about life in general.  Let me share some of the more poignant landmarks and things that I wish people would have told me to expect when I first started.  

• Day -31.  A friend is going to tell you that you should do CrossFit.  You are going to laugh and say 'that stuff is nuts.'  But somehow, it sits in the back of your mind and after weeks of ruminating on it, you think, 'what the hell' and sign up for a free trial. 
• Day 1.  You are hooked. It sucks, it hurt and when can you sign up for essentials? 
• Day 2.  You reconsider when you are unable to get out of bed but you've already paid the essentials course fee.  Muscles hurt that you didn't realize you had.  Sitting down and standing up becomes a process. 
• First real class post-essentials.  Terrified.  Absolutely terrified.  These people are strong.  These people are fast.  You go at the pace of snail holding 10 lbs but you do it.  Victory!
• One month into classes.  Everything hurts all the time.  You try to learn everything and struggle at most things.  Why can't you see muscles yet? 
• Three months into classes.  You've lost weight.  You can see muscles.  You give up happy hour, cocktails and cheese because why would you want to to cancel out all that work you just suffered through.  You buy new pants two sizes smaller.  It's glorious.
• Immediately following the purchase of new pants?  First plateau - workout times are fast, like really, really fast.  Body is less sore.  Time to increase weights.  Jump on a higher box.  Attempt double unders.  Basically, time to step it up.  
• First CrossFit Summer.  Friend asks you to go boating.  You have them pick you up at the dock so you can get your workout in first.  Everyone looks at you like you are crazy.  
• Six months in.  Rx your first workout.  You are a rockstar.  You see the CrossFit Games in your future.  
• Six months + one day.  Actually watch a CrossFit Games athlete do a workout.  Brutal realization that you are not as awesome as you think you are.  Also, does that person have a 12 pack???
• Six months + two days.  Up your gym membership to unlimited classes.  12 classes per month is no longer cutting it.  You are determined to be excellent at CrossFit.  Expensive?  Yes.  Worth it?  Absolutely. 
• Nine months.  Sign up for your first competition.  Get killed.  Another brutal realization it's time to step up. Get a gym best friend who pushes you every day. 
• Ten months.  Time for your yearly physical.  Step on the scale and cry.  All the weight you've lost is back.  Wonder how that's possible.  Realize you've lost inches but gained muscle and a CrossFit booty.  Still, ego is bruised from the scale.  Make a promise to yourself to only use the scale when weighing luggage from here forward. The scale is officially the devil.  
• Ten months +.  Realize that you really love this stuff.  Sign up for a Level 1 Certification course.  You are going to be a trainer and you are going to be awesome.  
• First CrossFit Open.  Get schooled every Saturday for five weeks.  DQ on the last WOD because you can't pull your chest to the bar.  Die a little inside. Decide that you will do better next year. 
• Happy One Year Anniversary CrossFit!!!  Take your certification course.  Again realize that you are not awesome and it seems everyone is better at everything than you.  Stand in the middle of the circle of humiliation while demonstrating how NOT to do medicine ball cleans.  Realize you have a million things to learn.  Regardless, pass certification test.  Congrats.  You are a CrossFit coach.  Now panic.
• CrossFit Anniversary + 1 week.  Start CrossFit coaching internship. You may not know everything but you will be the most enthusiastic one there.  You are determined to learn and be awesome. 
• After internship.  Teach your first solo class. Try to keep sounding confident even though you are freaking out.  Go home and cry because you think you'll never be good at this. 
• Continue teaching.  Realize that you are getting better with every class you teach.  Ask questions.  Watch videos.  Learn as much as you can from the other coaches.  Take pieces of their coaching styles and incorporate it into your own.  Before you know it, coaching is coming naturally.  You are having fun and you love it. 
• CrossFit Summer #2. Run a Tough Mudder with friends from the gym.  You won't regret it.  Your body will hurt.  You'll want to cry midway through - then you'll pass groups who started 90 minutes before you and you'll realize that you are doing way more awesome than you think. Three hours later, you'll finish it and have a memory that you'll never forget.  
• 18 months into CrossFit.  You can finally Rx most workouts.  People ask you for help and you actually know how to help them.  You finally feel pretty confident with coaching even though you know there is still a lot to learn.  Expand your friend group at the gym.  Shazam every catchy song you hear and add it to the CrossFit playlist on Spotify. 
• Day 471.  You'll still wake up sore every day.  You want to date someone who gets CrossFit so you don't have to explain to them what Fran is and why you want to do it.  You'll spend more money at Lululemon, Reebok and Rogue than you do at Nordstrom and Target combined.  You'll cry, sweat, and bleed at the gym and love every minute of it.  You will love coaching and seeing people hit their goals and set new PRs.  Set yourself new goals every month.  Set some 'you' time aside.  Find a workout partner who encourages you and will push you to the next level.  Keep working your ass off every day. 
  
  
  

Goal Update

It's been three weeks since I posted my goals and wanted to give you all an update since I know you've been anxiously waiting.  

Let's review my goals:

• Unassisted pullups. 
• Kipping pullups.  Link 5 together.
• Pushups. Do 15 legit pushups unbroken.
• Burpees.  Do 30 burpees unbroken without whining.
• Work on my rope climbs.
• Double unders. 15 unbroken.  

 Now... here's the update: 

• Unassisted pullups.  NAILED IT!
• Kipping pullups.  NAILED IT!!!
• Pushups. Did 10, had to pause.  Arms were toast.  Getting there. 
• Burpees. Can do the burpees - just can't do them without whining.  Working on it. 
• Work on my rope climbs.  Haven't gotten to this yet - soon!!!
• Double unders. 15 unbroken.  Still the bane of my existence.  Got 10 today with a single skip between.  Apparently I'm regressing instead of moving forward.  Damnit. 

 So... that's the update on the goals.  (It's been a solid six months of work to get one unassisted pullup - I totally deserve a hug.)  I've got 5 1/2 weeks left before the Bacon Beatdown.  The rest of my goals are manageable but it's seriously time to buckle down and get my ass in shape.  Today's workout killed me: 

20 min AMRAP
200m run (ish... not actually sure how far - we use landmarks!)
3 hang power cleans
5 front squats
7 push jerks

I did 10 rounds plus the run at 60lbs and was thrashed.  I need to get back on my regular healthy eating plan - I can definitely feel a difference in my performance with not eating as well as I should.  

Yup.  This is EXACTLY how I felt this morning.

On a completely different and unrelated note:  I have a blind date tonight.  And I am totally psyched about it.  Stay tuned for the results (and cross your fingers that it goes well!). 

Why Everyone Should Love Snatches

Get your mind out of the gutter, people.  That is not what I meant. 

Last night, for the first time in five days, I was able to totally clear my mind and only think about one thing - not dropping a 50lb barbell on top of my head at olympic lifting class.  Snatches are such a mental lift - yes, you have to be strong (or at least being strong helps), but you also have to be able to put the pieces together, not be afraid of the movement (and it's a scary one!), clear your head and just do it.  When you overthink, you miss.  When you don't lift with confidence, you miss.  When you don't listen to your coach, you miss.  You have to clear your head of all the clutter and focus on what you are doing.  I saw a t-shirt last weekend that said 'Shut Up. Just Do You.'  Totally true. Take that, little voices in my head. 

I walked into the gym last night totally wound up. I moved this last weekend into my new house and it was the most stressful move that I've ever had.  Even though I had movers (best decision made and money spent!) and my parents here to help - moving into the house that I own and will be living in for the foreseeable future was 10 times more stressful than moving into any rental I've had. The move itself was easy - it's all the other stuff that comes along with it that was hard.  My dad was on hand to do an entire list of 'daddy-do' items (that's like a honey-do list for those of us who are relationship-challenged) and my mom and I spent most of the weekend visiting every home store in the general Seattle area. (Having jumbo sized furniture worked out to not be as awesome as it could have been when nothing fit up my staircase.  My new living room is officially brought to you by West Elm.)

I just had to be 'on' at all times for the last five days. I spent all afternoon/evening on Thursday getting ready for the move. Movers came first thing on Friday morning. Saturday/Sunday were dedicated to organizing my life.  Monday I had to coach in the am and then work all day.  It was a constant stream of questions and thinking and dealing with things for five days.  Plus, I got no more than five hours of sleep a night for days, dealt with a dog who discovered how to jump the fence, spent more money than I thought possible, and I still can't find half my stuff.  I seriously considered cancelling my workout last night and just sitting at home on the couch and staring blankly at the TV.  I'm so glad that I didn't.  Going into the gym last night gave me a chance to let everything go and seriously clear my head. 

Yes, I missed a lot of lifts last night.  On weights that weren't heavy.  But it happened every time that I let my mind start to wander.  I stopped focusing on my speed and I jumped too high and landed off balance.  I didn't focus on breaking the bar and let my shoulders disengage.  I love snatches because not only do they feel awesome when you do it right, but they force you to engage completely.  To be one with the bar (Yes. I'm totally aware of how dorky that sounds.)  

But seriously. Snatches. Cheaper than therapy. 

Wednesday Goal Day!

Yes... I tried to make that sound just as fun as Sunday Funday.  However...  no day of the week rhymes with 'goal'... so Wednesday Goal Day was the best I've got. 

Most recent bad decision?  I signed up for The Bacon Beatdown on October 12 -13.  I had a moment of total motivation after watching everyone compete at WODFest this weekend and decided that I too can be a stellar athlete.  Hmmm... well.  This will be six workouts over two days. This is a run down of what the workouts were at the Florida event last month: 

WOD 1
100 air squats to a med ball
50 hang snatches (55lbs)
100 air squats (10 min cap)

WOD 2
12 min AMRAP
10 single leg burpees (what?!?)
20 double unders
30m prowler push (135lbs)

WOD 3
3 min AMRAP
Pull ups (20 deadlift buy-in @ 145lbs)
3 min AMRAP
Knees to Elbows (20 front rack lunges buy in @ 65lbs)
3 min AMRAP
Rope climbs (20 Sumo DL High Pull buy in @ 65lbs)
(Isn't this really just three mini workouts wrapped into one?!)

WOD 4
6 rounds (max 12 minutes)
6 ball over bar @ 70lbs
6 back squats @ 105lbs
12 ring push ups (ouch.  must practice.)

WOD 5
Every minute on the minute
Keg ground to overhead (a keg?!?!)
7 burpees 

WOD 6
30 OH Lunges - Right Leg (15lbs)
30 Cleans (95lbs)
30 OH Lunges - Left Leg (15lbs) 10 minute cap

Ummmm... holy balls.  I know that this isn't what the workouts will be here - but I imagine that it will be comparable.  And hard.  Ridiculously hard.

I've got 66 days from now to get ready for this shindig.  And I need some goals.  I figured that posting them online would be a great way for me to stay motivated and accountable so here they are: 

GOALS

• Unassisted pullups.  These have been a goal for a long time now and I am thisclose to being there. 
• Kipping pullups.  Link 5 together.
• Pushups. Do 15 legit pushups unbroken. (And by legit, I mean full plank, chest to ground)
• Burpees.  Do 30 burpees without wanting to cry.  (Or as normal people may put it - 30 unbroken)
• Work on my rope climbs.  I've got them - I just need to be more proficient.  
• Double unders.  The bane of my freaking existence.  Get 15 unbroken.  

I'm currently recruiting for Team Danielle (and yes, there may be shirts).  If you are in Seattle and available on Oct 12-13, put me on your calendar.  The more people I have watching me, the less likely I am to cry after single legged burpees (or whatever hell they think up for this crazy event).   

On another note, there is a bacon eating contest after the WOD portion of this competition.  That I actually stand a legitimate chance of winning.  

Tough Mudder Whistler (or... Where the *%@! is the Finish Line?)

Well... it happened.  We've been talking about the Tough Mudder for six months and it finally happened.  Phew.  Let's just summarize, shall we?  

First off... Tough Mudder is hard.  I knew it was going to be hard.  But it was harder than I expected.  Mostly because I didn't take into account that the Whistler mudder was at higher elevation and ON A SKI HILL.  Duh, Danielle.  Duh.  At one point we walked straight up the mountain... well... normal people walked.  I was practically crawling at that point.

I was pretty much a nervous wreck pre-race.  I've never done anything even close to this... starting with a Warrior Dash or Spartan Race may have been a good course of action - but since when have we ever done things the easy way?  Oh yeah... pretty much never.  We didn't rename ourselves Team Bad Decisions for nothing.  I had pretty much every nervous tic possible during our bus ride to the race - finger twitching, nail biting, the works - go me. 

Look at how nice and clean we are. (Please note that this was also the last time for the next four hours that we were warm and dry.)  Notice the matching socks/headbands.  We also had wristbands.  I decided that matching outfits were totally necessary and was vetoed on t-shirts.  Next time... next time...

Some things I learned during the race?

1) I am not an endurance athlete.  Never have been and odds are good that I probably never will be. My lack of running prowess made me the weakest link on my team (sorry guys!).  Being the weakest link is never a good feeling - I actually feel really terrible about it.  I really did my best - but the hills kicked my ass.  Running up a hill covered in 10lbs of mud was not my favorite thing.  

2) You really can do anything with an awesome group of people.  I would not have wanted to do this race with anyone else and honestly, I don't know if I could have.  I just really can't say enough about doing something that terrifies you with people who are super supportive - especially when you are practically peeing yourself with fear while contemplating jumping off a 20' ledge.  Also, having someone to hold your hand or literally push your ass up a hill is extremely helpful when you are exhausted. 

3) 65 degrees is NOT WARM.  Especially when you are soaking wet and climbing up the mountain.  

4) Even your teammates will tackle you into the mud right before the finish line.  True story.  

5)  Apparently - I bruise like a peach.  I look like a victim of domestic abuse and will not be wearing sleeveless apparel for a while.  Look:

Ouch.  Oh... and I am SUPER pretty today.

But look... we finished!!!  YAY!!!

I'm not 100% sure why I look all grimacy.  Maybe it's because I'm freezing.  Maybe it's because I'm still reeling from the fact that Jess tackled me.  Pretty sure I'm probably just freezing. This is my 'I'm cold and trying to smile' face.

Here are miscellaneous other event pictures for your viewing pleasure: 

We were obviously taking our photo session less seriously than the guys did.

At this point - we are at the 'get us out of here and into a hot shower' stage.

Overall - Tough Mudder Whister was AMAZING.  Hard, painful, torturous - but amazing.  I am so glad that I did it - and I am so proud of us all.  

Hmmm... other tidbits from a weekend in Whistler?  

Canada is gorgeous.  See?

We saw a bear.  True story.  Maybe 50 yards away (but I really think it was closer). 

That black spot in the distance?  It's a bear.  Apparently you are supposed to speak firmly to the bear while staring them down.  We chose the back away/stand and stare option. 

I went on the Whistler Blackcomb Peak-to-Peak gondola and didn't throw up OR have to hold someone's hand.  Total victory.  

Hot Yoga is Hard, Part II (And... Why I Need To Workout More)

Yes... it's been a while since I posted.  Let me just tell you - I have been crazy busy on top of being sick and exhausted for the past few weeks.  I feel like since I came back from Dallas - it has just been go, go, go - and I'm beat.  There have been quite a few things going on - so let me just try to quickly summarize:

1. I have spent more hours at the gym lately than hours I've been home and awake (sleeping hours don't count). The awesome news is... I start coaching on my own on Tuesday!!!  YEAH!  I'll be coaching the 6:30/7:30pm classes on Tuesday for the month of June as well as some other classes thrown in when we need someone to fill in.  I'm psyched about it.  So... if you want to witness my glorious debut in person - 6:30pm on Tuesday.  Can't wait. 
2. I have been sicker than I'm willing to admit (direct quote from Dr. Tara).  I have been exhausted and just run down and went to the doctor a few weeks back to find out what was wrong.  She tested me for everything under the sun - Vit D deficiency, anemia, epstein barr, a whole bunch of other stuff I didn't understand - AND... turns out I have mono.  MONO!?!  Who gets that who isn't in college or high school? Well... me apparently.  Before the kissing jokes start - I wish I got it that way.  No sir - I am not that lucky.  I simply got it from having a cold, getting run down and having it turn into something ugly.  Awesome.  And I've had it before in college... but then, (Mom/Dad - skip this part!) I definitely got it from too much drunken boy kissing. Whoops.  So... for those of you who say you can't have mono twice - you're wrong.  And no... I probably haven't been taking care of myself like I should be.  I'm still working out - I'm still going to work - I'm still having to act like a normal adult.  I'm just napping a lot.  Sometimes on the floor of my office. 
3. I'm house hunting.  Which is so stressful.  I hate it.  Trying to find a place I want to live for the unforeseeable future makes me all cringy.  It should be exciting - but I find it overwhelming and nerve wracking. 
4. I've just in general been an emotional wreck.  Being tired all of the time will do that to you.  I've found myself wanting to retreat into my house and hide from the world - but I'm too busy to do that (which is probably a good thing).  I'm trying really hard to keep it together all of the time and am so grateful that I have some of the most stellar friends who know exactly what to say when I'm feeling all blah-ish. 
5. The end result of items 1-4?  No time to blog.  Or cook.  Or date.  Or do anything besides sleep, work, or do CrossFit-ty things.  BUT... it's June now.  So I'm making time.  Starting now.  

 Moving on...

Today, I went to hot yoga.  I bought a Groupon a while back for Urban Yoga Spa - it's conveniently located a block from my office so I figured I could go one day a week after work to their 4pm class.  Well... turns out this hot yoga is significantly hotter than the other yoga place I went to back in April.  I spent at least 45 minutes of the 75 minute class laying on my back on the mat trying to figure out how I was going to get to the end of class without dying, or at the very least, passing out.  So hot.  So uncomfortable.  This place uses infrared heat - which should have been a sign that I was going to be massively unhappy about 5 minutes in.  I felt like I was in a slow roaster.  It was awful.  I did approximately 12% of the moves.  Holding a plank in 110 degrees? No thank you.  It's questionable on whether I will be going back to take advantage of the remainder of my pre-paid visits.  Ugh.  

On the positive side - I'm hoping that all the sweat helped release some of the icky sick toxins floating around my body.  So... hot yoga was either a really good idea... or a really bad idea.  Stay tuned.

On another CrossFit-ty note...

This weekend, the coaches at SCF went to watch the NorthWest Regionals and holy god, those athletes are INCREDIBLE.   It was definitely eye opening for me and made me want to go to the gym immediately and start doing more athletic things.  (The irony is that I haven't actually gone to the gym since... but I'm going tonight... I swear.)  Workout #4 for the men/women was 100 wall balls, 100 pull ups, 100 pistols, 100 one-armed DB snatches.  Yowza.  We watched at least 10 heats - so you can do the math on how many that is.  A lot.  Not going to lie... I was ready to see a different movement by the men's second heat.  (Bonus fact for the day: most of the men's heats did it shirtless.  Hello!)

It seriously makes me want to get into the gym more to work on skills - need to figure out when exactly I can squeeze in extra hours of gym time on top of my already packed schedule.  

I am also thrilled with the results of regionals - Rory Zambard was one of my Level 1 Cert trainers and she kicked ass at regionals and is moving on to the Games.  So excited to watch her on TV (and you had better believe there will be some sort of CrossFit Games viewing party somewhere...).  She was the instructor who worked with me on squats - my quads hated her - but my squats have improved a million times over since that course.  Yay!!! Go Rory!

This isn't actually relevant.  I just love the fact that she's carrying him like it's no big thing.  (And also the fact that he looks slightly panicked.)  Partner carries anyone???