Wednesday, July 8, 2015

CROSSFIT Lately

My CrossFit life has been pretty eventful lately so I thought it was time for a little update :)

A very wet Independence Day WOD
Photo courtesy of the talented Keith w/ Kx Photography

About a month ago, Josh and I competed in a CF competition, Flex on the Mall, with two of our friends. We were in the Rx division which made me nervous because the weights were right on the verge of being too heavy for me. Despite it being insanely challenging (and ripping my hands heinously), I am so glad we pushed ourselves and did the Rx WODs. 

Team Below Parallel

Each team competed in three events:

WOD 1
Each athlete chooses ONE movement to find a 1RM:
Clean and Jerk
Thruster
Snatch RX 1RM OHS (Scaled may get bar overhead however necessary)
Clean
20 Minute Cap

I did the Thruster for my team and got a PR with 115 pounds. Pretty close to my body weight so I was happy with it :)

WOD 2
Flexy Helen – Follow the leader style
3 rounds
12 pullups
21 kb swings 70/53
400 meter run
All 4 team members may be running at the same time but only one can be touching the kettlebell or the rig at a time. The first weight is men's and the second is women's. 

This was by far our team's best WOD. We were fast but bloody by the end of it. All of those pullups and kb swings destroyed Chrissy and my hands. We didn't let those ripped hands get us down though and finished in the top half. 

WOD 3
Teams must complete the following:
200 burpees
100 shoulder to overhead
95/65 Rx
75 shoulder to overhead
135/95 Rx
50 shoulder to overhead
185/115 Rx
200 double under buyout 
Burpees may be done continuously while the shoulder to overhead is being done so two athletes work at a time.

This one was heavy (and close to my body weight again). While we didn't make it to the DUs (our goal) we came pretty close and were all happy with our performance, especially since it was our first Rx competition.

53 pound KB...that biyatch was HEAVY!

We finished in 58th place, and I definitely want to do this competition again. So much fun! Plus the 360° views and patriotic local couldn't be beat. 

Oh! I meant the views of the Washington Monument. Not my bicep ;) Teasing! hehe. 

The next weekend my box hosted their annual "Box-to-Box Triathlon". Participants complete a WOD at the gym I go to in Shirlington. Then they run (or bike) the 5 miles to our sister gym in Falls Church where they complete with a second (and final) WOD.

I don't think I have ever been sweatier in my entire life than after the tri: it was humid (think the tropics), the workouts were killer, and the sun was bright and shiny during that run. I sweated my arse off but the watermelon at the end made it all worth it. There is nothing tastier than juicy watermelon after working out for 80 minutes. Plus it was so much fun! Yes, we do this for fun. Haha! I can see why people think we are a cult ;)

My go-to bicep pose :)
Besides competitions, I have been getting in regular workouts at the box. Lately we have been redoing some of the benchmarks. I love when this happens because I can see how much I have improved. While I don't track every workout, I do log all benchmark WODs and all lifts so that I can see improvements and compare past weights/times. Here are a few that have come up recently:

Fran
21-15-9
Thrusters (95lbs men/65lbs women)
Pull-ups

Fran is the WOD that all crossfitters reference because it is a benchmark workout we use to determine overall fitness. A year ago, it took me 12 minutes plus to finish Fran Rx. Two weeks ago I did it Rx in 7:00 minutes. Yay for a PR! I know that Fran is coming up in our programming again in October so hopefully I will see an improvement then too.

Loredo
6 Rounds
24 Air Squats
24 Push-Ups
24 Walking Lunges
400 meter run

Loredo is a Hero WOD that I hadn't done since 2013. Two years ago I didn't even come close to finishing under the 35 minute time cap. This time I did it Rx in 32:16, and  I could also hardly move my arms after. The key to this WOD is breaking up those push-ups right away. Muscle failure hits quickly and when you least expect it so you want to prevent that from the start. I did sets of 6 each round.

Nancy
5 Rounds
400 meter run
15 overhead squats (95lbs men/65lbs women)

Nancy is one of the "new CF ladies." It had been roughly 2 years since the last time I knocked her out and this time I shaved three minutes off my time: 16:43 Rx. Woo hoo! Overhead squats used to be my least favorite Olympic lift but now that I have better mobility (and lifting shoes) I don't mind them as much.

Kx Photography

Waking up at 4:50am can be daunting. But every time I get in a good sweat, I am reminded how much it is worth it. I love CF. I love getting stronger and fitter, and I love challenging myself to be better.

What is going in your crossfit/fitness life lately?  


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