CrossFit: September 30, 2015

Workout of the Day

HERO WOD

โ€œJenniferโ€

26 MINUTE AMRAP:
10 pull-ups
15 kettlebell swings (53/35)
20 box jumps (24/20)
Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March 14, 2013, when her squad car was involved in a motor-vehicle accident while she was responding to a call for service. The 26-year-old fulfilled her dream of becoming a police officer serving her community and the Guelph Police Service for four years before her death. Kovach is survived by her mother, Gloria; father, Bill; brother, Brian; grandparents, Chester and Elvira Janicki; boyfriend, Kyle Schlosser; and many other friends and family.

I got thru 6 rounds Rx except for the pull-ups. I did ring rows. One of these days I’m going to be strong enough to do pull-ups #crossfitgoals

CrossFit: September 28, 2015

Back to this – my box in KC switched to Wodify which kept up with all my workout and strength information (amazing!) but now that I moved to Baton Rouge, my new box does not. So this is my whiteboard:

Strength: Front Squat

10 @ 60% – 55#

10 @ 65% – 60#

10 @ 70% – 65#

WOD:

3 rounds of 9 bar burpees, 7 hang cleans (55#), 5 shoulder to overhead (55# push jerk) with 2 min rest between rounds – 7:05! The prescribed weight for women was 105 but was supposed to feel comfortable and quick so I dropped it significantly. I’m also trying to listen to my body (shoulder) more since I don’t have a chiropractor set up here yet

CrossFit: May 1, 2014

Warm-Up: 2 shuttle runs, 10 kb swings, 10 kb single arm swings, 3 kb squats low/med/high both sides, 10 kb snatches (all with a 20# kb)

Skill: Strict press 1 rep max (85#) to push press max (105#) to push jerk max (115#)

WOD: 30 SDLHP, 30 front rack lunges (both legs equals one), 30 hang cleans, 30 front rack lunges, 30 SDLHP and every 2 mins tuck hold for 30 seconds – 17:58! I did everything with 55# (RX was 65# but I was taking it easy on the shoulder) and this was a brutal workout

CrossFit: April 30, 2014

No I have not taken two weeks off of crossfit but apparently I did take two weeks off of my blog. I’ve been writing a lot lately – it’s just be in an actual paper journal. I’ve never kept a paper journal. It takes longer to write by hand than to type (I am a millennial). I’ve also been writing pretty deep since it wasn’t going to be shared with the interwebs. Hence, no blogging.

But….I’m attempting to be back at it and hopefully will be posting more than just crossfit workouts…

Warm-Up: 20 each of jumping jacks, hollow rocks on the bar, supermans

Skill: Stones! I hadn’t done this before since I’d always been out of town but it was waaayyy fun! I worked up to 95# on my right shoulder and 75# on my left (the hurt one – I dislocated it Wednesday last week so I was taking it easy this morning).

WOD: 3 RFT of 10 stones, 20 T2B, 30 burpees, 40 air squats, 50 DU’s with a 15 min time cap – I finished the first round and the stones in 15 minutes. The DU’s just killed my time but it was a great workout!!

CrossFit: April 14, 2014

Warm-Up: burpee dodgeball

Skill: Pull-Ups – worked on progressing towards kipping pull-ups

WOD: 5 RFT of 5 Jimmy C’s (55#) and 20 show me push-ups –ย 16:58

Jimmy C – lunge each leg with front rack weight and then split jerk each leg for one rep

This workout was pretty brutal for me since my shoulders are my weakest parts but it felt great to do it! Stronger than Yesterday!!

CrossFit: April 9, 2014

Warm-Up: 300m row, pointers, shuttle runs

Skill: Push Press – sets of 3 working on form before weight. I made it to 75#! For whatever reason this movement has never made sense to me in my head and therefore didn’t make sense to my body. I finally got it straight in my brain about locking out my arms at the bottom of my second dip (so I don’t have to go so far to get under the bar when the weight gets heavy). It’s amazing how much easier it was!!

WOD: RFT of 15-12-9-6-3 Power cleans (75#) and 100m sprint – 8:45. My cleans felt really good and coach even commented about them! ๐Ÿ™‚ Sometimes I’m such a 6 year old because I really crave positive feedback. It was great to get that on a Wednesday morning.

CrossFit: April 4, 2014

Warm-Up: 300m row, 10 pointers, 50 DU’s

WOD: Fran – 21-15-9 Thrusters (65#) and pull-ups – 8:28 with using the rings but RX-ing the thrusters.

I’m happy. The weekend before I had quit in the middle of the CrossFit Open 14.5 which had 65# thrusters in it. I was determined to finish this workout. It was all mental. I wanted to quit during the set of 15 but we did it in heats and my partner wouldn’t let me. Thank you God for giving me the strength to finish, the means to be participating, and the wonderful people at CrossFit Matters who encourage and push me even when they don’t realize it!

14.5 You Win

I was really excited about 14.5. See my post about it.

…and then it happened….

I was about halfway through the workout, in the set of 15 thrusters, when my left shoulder popped. So I set the bar down, shook it out, took a deep breath, picked it up, and tried again. Another pop. I set the bar down and walked away.

It feels like giving up.

It feels like defeat.

It feels like I’m not good enough.

I actually wanted to cry. I was the only one in the gym that wasn’t going to finish the workout. Everyone else who wasn’t going to finish the workout had intelligently decided not to attempt it.

I spent the afternoon icing my shoulder, went to be early, stretched really well on Sunday, and still felt funny going to CrossFit on Monday. Thankfully the workout wasn’t too bad and ended up stretching my shoulder more than working it.

My disgusted feelings about myself gave me permission to eat trashy all weekend. I’m not going to list out the nonsense of food I consumed but it did include an entire box of gluten-free oreos, cookies, wine, and popcorn. Eating trashy makes me sleepy and grumpy so I slept through a friend’s birthday party and made excuses for secluding myself all weekend. This only further exaggerates the issues. By Tuesday I was just angry at myself.

Thankfully on Tuesday I was meeting someone from church to review a volunteer role I’m assuming. After our conversation at Starbucks, I decided to continue reading a book I’m reading for my small group. A few chapters of “A Praying Life” by Paul Miller made me reach for my Bible and my Bible made me reach for prayer time with God. I need help from God to have a good attitude and to have my heart following His plans for me and not my own. The CrossFit Open gave me a really good attitude adjustment (after first showing me how self centered and physically-minded I am).

I still need God to help me with what I am eating (which sounds dumb but it’s the truth) as well as where my heart is focused, but He has answered prayers. I want to compete in the Open for years to come and see marked improvements. I don’t want to go to Regionals, just compete to the best of my ability. I need to push myself in the gym on a regular basis – more than I was in the past – but I don’t need it to define me. God defines me. Jesus defines how God sees me and for that, I am immensely thankful!