You won't get this with CrossFit (THANK GOD!)

(Not appropiate for work or children)

I think enough has been said.

I never imagined....

I started this blog mainly to be a personal work out log, mixed in with my love of rambling, not really expecting anyone to find it or read it.
But lo and behold... some people have found it. And I guess it's more easily found than I thought.
Yesterday Jerimiah (my wonderful hubby) did a Google search for the gym we work out at, CrossFit Tulsa, to see how easy it was to find it.
Well, he found more than the link to the gym on the first page. My blog was on the first search page right underneath CrossFit Tulsa! I guess I mention CrossFit Tulsa a few times. ;)

I watch the live feed tracker, I've seen visits from all over the world (Hi Kate in Va!), and I wonder: How did they find me and why they would want to visit my little world?? There have been visits from CA, Canada, Europe, etc. Via google searches of CrossFit vatieties, including a search for CrossFit brainwashing.

Anyway.. I guess I'll have to watch posting the emarrasing stuff... who knows who's going to read it ;)

No workout yet today. I'm busy catching up on cleaning, chasing after my brood, and planning my best friends baby shower... My work out will most likely be later tonight after the girls are in bed.

Loose pants + short run = a little embarrasement

I took the weekend off from following the WOD. With work, family, and church it was just too difficult to fit anything in.
Saturday morning I met with a group of ladies from church and we walked 2 miles. I would of gone longer but I needed to stop to get something to eat and head to work. I didn't have time to head home to shower, but I'm learning baby wipes are pretty effective for a quick wash.
I worked for about 9 hours, most of it running laps around the store because we were short staffed that day. I had intended on a light workout after work, but I got off late, my feet couldn't take much more, and I was mentally tired from dealing with high need crappy tippers.... so I just got our things together for Sunday and went to bed.

Sunday was spent going to church, coming home for lunch, napping, and back to church in the evening.

Yesterday the alarm went off at 4:30 and I really wanted to throw it against the wall. But I did get up (after hitting the snooze a few times) I put on my pants and they felt a little loose. (I must of lost some weight... :) I didn't think they felt too loose so I just went with it...
At the gym I started warming up and headed out for a 400m run (really a jog/shuffle). I felt pretty good and my feet didn't feel like lead bricks so I pushed myself to go faster. With each step, I felt my loose pants start to get looser... and looser... and had to keep grabbing them to hike them up. But I didn't want to stop because I felt pretty good running.
Well I had particular step that landed harder than normal, and before I could grab my pants my waistband slipped over my hips and discovered gravity. So there I was in the middle of a parking lot and my legs showing all their glory. Fortunately my shirt was long, it was still early morning and there was not much traffic, so I don't think anyone saw. But it was still pretty embarrasing (and why I'm writing it here? I have no clue...maybe someone will find a laugh..) .
6 am class work out was

• 3 rounds
• 400m run/500m row
• 15 SDHP
• 15 Thrusters

I for obvious reasons chose to row, and used just the bar bell (22lb) for my reps. Row was ok first and second round, but had to be broken up third round. SDHP were easy. Thrusters were done slow and broken up because this was my first experience with them and I was so unsure of my form. My time was 20:56.

Those pant made it in the Goodwill bag as soon as I got home.

I worked late last night and didn't get to bed till 2 or so.. and woke up fairly early with the girls. I've been tired pretty much all day and got a little nap. There was no way I was making it to the gym today, and I work again tonight. It was really tempting to use that as an excuse not do anything. I had promised to take my girls to the park water splash pad today, so I took 2 10 lb dumbells with me and made up my own little work out.

Warm up Greg Admunson style, with 30 squats. Workout was a sequence:

• Dumbell Deadlift
• Power Clean
• Push Press
• Overhead squat
• Repeat

I started with both 10lb dumbells, but I couldn't hold my form on the over head squat. I guess overhead squat with dumbells is harder than overhead squat with barbell. So I dropped down to one for my sequence. I didn't keep track of time, and I got destracted keeping an eye on the girls playing, so I don't know how many reps i did. I just went until I felt like my legs were starting to get fatigued. Nothing spetacular by elite standards, but at least it was something. And I sure got some wierd looks from other moms at the park ;) At least I was wearing my CrossFit shirt...

For cooldown I held Jada and joined the girls playing in the water. SO REFRESHING!!!

In defense of starting small...

These words of wisdom came into my email box last night via FemaleCrossfitters yahoo group. Thank you Janet!

She writes regarding Tuesday's SP/GHD couplet:

I was surprised to see how many of you all decided to go with the full55lbs on yesterday's workout. My max shoulder press is in the low60's. The idea of trying to push close to my max weight overhead 147xin a short time doesn't make sense to me. The 55lbs is a weightrecommended for athletes who have much higher max sp. The jolies andevas . . . Not that I do not aspire to being able to do such a workoutbut I do not think that gutting it out for 30 or 40 minutes to achievethe high weight is the most efficient way to achieve this ambition.

Yesterday's workout was meant to be a metabolic conditioningworkout--lots of reps in a relatively short time. If one takes 35minutes to do the work out it means that they did approximately 4.5reps per minute= 13 seconds per rep. At this pace the workout changesfrom a metcon workout to a strength workout. The Crossfit journal'Template'article of FEB '03 gives a very clear and succinctexplanation of the flow and order of workouts.

But what about getting stronger? Rippetoe says incremental additionsof weight make a difference--even just adding a pound or two. Yourbody is smart and grows from even the slightest tweaking even when itseems inconsequential to our conscious and driven selves.

We have a set of fractional plates, 1lb, three quarter, half, and ondown. Talk about feeling silly lifting a long, large bar with thesepuny little weights on them. Yep, that's me . . .

Lastly, if you all have not learned how to dump a bar PLEASE do sonow. I dropped one on my neck doing a shoulder press in March. I hadonly raised the weight a pound or two but it was more than I could do. Ihad never thought about what to do in such a situation. I assumed Iwould always have a sense when I was at my limit. It fell and hit myT1 vertebra as I tried to fold under it. What an uncomfortableevening that was. Though I prolly got off lucky.

So, in conclusion . . . start small and safe, keep moving it up even if it seems like a superficial and insignificant amount, and dream big. . . the 20 fluid pull-ups and big weights are just around the corner.

Janet

This is great reminder that I need to suck up my pride and keep perfecting my form while slowly adding weight. Perfect form leads to the ability to move the heavier weights well. It's hard to do, since I'm starting to get so competitive. But I just have to remember, I'm not competing against anyone but myselft (Until I get to the games!). Constantly competing against my last effort to beat my former time and prove to myselft I've gotten better.

So here's to starting small.

No workout yesterday. Instead we went to my moms and replaced shingles that blew off during this past weeks storms. I suggested to my hubby that we turn shingling the roof into a CrossFit partner workout... but he didn't seen so thrilled about that. When you have 50 or so shingles to replace you just want to get it done. Mixing in burpees or thrusters would of taken too much time... ;)

This morning was raining. If I didn't have to take Jerimaih to work I probably would of slept in. But once I got up, drank some coffee, and moving at the gym I felt pretty good.

This morning:
CF Warmup x 1 rd. (Minus pushups)

• WOD
• 10 rds
• 15 deadlifts
• 15 pushups.

I scaled mine down 7 rds of 10 each. Deadlift 42 lbs. Knee pushups. Dealifts were easy and sets unbroken. I probably could of done more weight. Pushups were hard today and the sets had to be broken up. My form on both was good, not perfect, but good.

There's a lot of good articles on hand care surfacing lately. I thought I'd link to them to find them easier. I'll need them soon when my calliouses start appearing.

http://www.brownsgym.com/resources/article1.htm

http://pamelamacelree.blogspot.com/2008/06/hand-care-101.html

These articles recommend a pumice stone. But Jerimah uses a small dremel tool with a fine sanding head. It works great and takes less effort.

I think I'm getting used to getting up at 4:30. But I'll have to be sure to get my nap in this afternoon. I don't want to be dozing off at work tonight! :)

And now more inspiration. I'd love to know if these guys CrossFit!

(Mommy... why are these guys in their underwear???)

Yesterdays 2nd Work out... and I lied...

Yesterday evening Jerimiah wanted to go to the gym to get his workout. We dropped in on Craig's class. I wasn't planning on working out, I was going to stay with the kiddos instead. But I felt pretty good, so I joined in towards the end of the warm up.


The WOD was

• 50 situps
• 50 Double-unders
• 50 situps
• 50 Walking lunges
• 50 situps
• 50 Burpees
• 50 Situps.

I scaled it down to 25 of each. Did Tuck Jumps instead of Double-Unders. And subbed whimpy knee push up burpees for full burpees. I'm still working keeping my form good on push ups, even if they are knee push ups. I think I'm almost there and can start working on full plank push ups a few at a time.

Before you start sayng anything... no I'm not going to turn into one of those crazy CrossFitters who feels that one prescribed WOD is not enough. I just felt like I didn't push myself very hard this morning (except pushing myself past my fear of that stupid box). I did the workout written for Jae to give her someone to work with and to help motivate her. I could of done more weight on my push presses.


Now about pushing myself past my fears... you remember when I said I'm not afraid of much? Well... I lied. The more I though about it, the more things I realized I was afraid of. I'm afraid of rejection. I'm afraid I'll never get better or stronger. I'm afraid I'll be a failure. I'm afraid I'll get frustrated and quit... and the list goes on and on.
I have fears because I see myself as weak. Not just strength wise, but emotionally, and in my faith spiritually. I have strengths yet untested, and weaknesses yet unchallenged. I have a poor perception of myself and I lack confidence. Even though I know I'm loved by God and created by Him and destined for greatness, after all this time is still don't truely believe it.
As I sit here typing this, I'm reminded of a Pastor Bill's Sermon last week. He talked about challenges in life, and how overcoming challanges puts you on a platform of influence to speak into other people's lives.
I know that with each workout I'll face challenges and will continue to overcome them more and more. I'll overcome fears. I'll find strength I didnt know was there. I'll know my weaknesses. I'll find my limits and push them higher. I'll gain confidence in myself.
Who knows what platform that will put me on? Who knows the people I'll be able to influence and be able to encourage? Who knows how soon I'll be able to look at some one and say "I did it! You can too!"

Small Box... Stupid Fear...

Look at this box. It looks small and simple. Just a little 16" box. Nothing to be afraid of. But for some reason I fear this box..

Well.. not the box exactly. It's the fear of failing to launch myself high enough to land on the box. I know the worst thing that could happen is missing and scraping my shins on the box or falling off.

Having that fear is so stupid! I don't fear much, in fact hardly anything, so it's beyond me why this little box would give me such a big hang up.

It affected my work out time today because I kept hesitating on the jump, even though I landed most of them solidly. I only missed once and that was becuase I tried to stop mid air after I jumped. I landed with one foot on the edge and slid off.

I did the same work out Jae did today.

• 3rds for time
• 15 push press
• 20 box jumps. (16" box)

Jae did hers with PVC and step ups.

Mine were with the 22lb bar first round, and 32lbs round 2 and 3. I refused to do step ups because I need to get over this fear of the box. Probably something only time and repitition can cure.

I promised you a pic of Jae. Here she is! Its not a very good pic as she was running out the door to drop off her son and head to work.

Take a good look. I bet in three months you won't be able to recognize her.
She is one hard working, dedicated momma! I'm glad to have some one to work out with who's starting from scratch just like I am.

And now for some words of wisdom. I was driving to the gym and had to stop and take a picture of this.

Finally... a billboard worth reading!!

2 days off or 2 off days..

No WOD for me yesterday or today. Yesterday was my church's annual motorcycle rally ( http://www.tougherthanhell.com/ ). I worked yesterday morning and went straight there to volunteer for an hour then baby sat 2 extra kids so my friend could go volunteer (maybe a workout in itself?).
Today was Father's day. We celebrated by taking the girls to the water park and chased them around under the fountains and sprinklers.
Found this YouTube vid on Petranek Crossfit. I nominate this for a new high school track and field event. Any seconds? All those in favor say I!

Yes folks.. another one's drank the kool aid!

No... not me... i've drunk it quite a long time ago.
My best friend joined us at 6:00 am this morning for her first encounter with CrossFit.

She's a now single mom of 2 boys, both under 4. Today she took another step along the road to getting fit and taking care of herself for her and her boys. She works so hard for the best of her family, and I'm so proud of her! She did awesome! She didn't feel like she did very well, but she came and that was a big move for her. (I'll post a pic of her later.)

We woke up at o'dark hundred this morning (which was so wrong becuase we were to less kids this morning... I could of slept in!!) to head to the gym for Jerimiah's class. Today we had one show up at 5:30 to get his work out in. And then my friend showed up at 6:00. No one else this morning. But we are just motivated to market and get people in the door and start the word of mouth ball rolling!

If you happen upon this little blog in the big vast world, answer a question or two for me?

What got you into CrossFit? What got you to visit a gym or CrossFit on your own? What helped you to know CrossFit was for you?

And if any of the guys from CrossFit Tulsa visit here... THANKS SO MUCH for giving us the opportunity and experience of working with you!

My coffee is wearing off. Time for a nap!

Squat Therapy

Still working on getting a good solid squat. I'm really soft in the bottom of my squat and need to work on good control through the whole movement. Something time will correct. I found this video at http://www.againfaster.com/ and it is very informitive.

Fixing the Squat from Patrick Cummings on Vimeo.
And another from CrossFit Headquarters

Today's CrossFit Tulsa WOD was
3 Rounds for time:

• 20 Box Jumps
• 25 Pushups
• 30 KB Swings (50#/35#)
• 35 Situp
• 400m run/500m row

Jordan (my 8yr old) did this modified 10 reps each and a run up and down the parking lot. Her time was 21:30! Way to go!
Hubby modified it for me: 10,15,15,20 reps each respectively. Then a 400 M run first round and 250M row second and third round. My time was about 23:00.
Even though Monday was my rest day, I was still pretty fatigued from Sunday. The box jumps were hard to I went down to step ups. Push ups were poor form. On my run my shoes felt like lead weights so I kicked them off when I got back inside. It was never so hard to row and I had to break up the meters rowed to finish. Kettlebells were the easiest for me today.












Jordan was playing with the camera and got some good shots of me doing the Kettlebell Swing.

Rest Day

Today is my rest day.

I have this video saved on my desktop.
Lauren.. You are a great inspiration! I hope to meet you some day!



My hubby Jerimiah had his first training class this morning. 6:00 am at CrossFit Tulsa!

http://www.crossfittulsa.com/

No one showed but we are just more motivated to market him as a trainer and his am class.

I found this on http://www.mikesgym.org/ and had to post it. More motivation of sorts.

VIKING LAWS.

1. BE BRAVE AND AGGRESSIVE

• BE DIRECT
• GRAB ALL OPPORTUNITIES
• USE VARYING METHODS OF ATTACK
• BE VERSATILE AND AGILE
• ATTACK ONE TARGET AT A TIME
• DON’T PLAN EVERYTHING IN DETAIL
• USE TOP QUALITY WEAPONS

2. BE PREPARED

• KEEP WEAPONS IN GOOD CONDITION
• KEEP IN SHAPE
• FIND GOOD BATTLE COMRADES
• AGREE ON IMPORTANT POINTS
• CHOOSE ONE CHIEF

3. BE A GOOD MERCHANT

• FIND OUT WHAT THE MARKET NEEDS
• DON’T PROMISE WHAT YOU CANNOT DELIEVER
• DON’T DEMAND OVERPAYMENT
• AGRRANGE THINGS SO THAT YOU CAN RETURN

4. KEEP THE CAMP IN ORDER

• KEEP THINGS TIDY AND ORGANIZED
• ARRANGE ENJOYABLE ACTIVITIES WHICH STRENGTHEN THE GROUP
• MAKE SURE EVERYBODY DOES USEFUL WORK
• CONSULT ALL MEMBERS OF THE GROUP FOR ADVISE

Unkown

Today I went to CrossFit Tulsa by myself. Jerimiah and the girls stayed home to nap (his rest day).

The WOD
10 rounds
12 burpees
12 pull ups

My goal was 5 rounds
Modified burpees with knee push ups
Did pull ups using black band and using the ball of one foot to push off a box.

No official warm up. I did some arm stretches and squats to loosen up and took my rounds slow.
I finished 5 rounds and felt ok so I made a new goal of 8 rounds.
It was hard but with Paddy's encouragement I was able to some how gut it out and finish.
8 rounds 36:45

Overall today I did 96 pull ups and 96 knee push ups. Pretty impressive considering I could barely make it through my warm up yesterday.

My burpees were whimpy. Here's what a proper burpee should be.



Gives me a goal to work towards.

Rebuilding Foundations

Today I was actually suprised to be able to get out of bed after yesterdays reunion with CrossFit. I went to work and I was ok as long as I kept moving, but if I sat down for any period and stood up again.. I definately felt it! My quads were killing me. I didn't feel much at all in my glutes. My arms felt a little sore but could of taken a little more, so I thought.

This afternoon I could barely get through one round of a warm up:

• Row 500 M


• 10 squats


• 10 sit ups


• 10 push ups (broken up)


• 10 pull ups (with a black band assist)


• 10 Back extentions on GHD (Are you kidding me? This should be renamed the Glute Ham torture rack!)

Since I was so fatiged we worked on my shoulder press and push press with pvc. You know, you think you have your form and movement down until you put yourself in the hands of a trainer fresh from a Cert. My trainer (aka my hubby) nailed and corrected my poor form.

I had been doing my presses with my pelvis tilted all wrong, and when tilted forward to lock in my back it felt weird. My back didn't know what was going on. I kept trying to lean forward during my dip/drive and we spent at least 15 minutes correcting the bad habit.

"Dip... hold... nope your leaning, do it again."

"Dip... hold... good, again."

"Dip... hold... your leaning again.... there you go.. try it again..."

"Dip.. hold" (when did PVC get so heavy)... "good, now drive."

So it went on. I don't know how many reps with the PVC, but eventually I got to graduate to a 10 lb bar and then a 15lb for some weight.

My form during my dip and drive is much improved. But now I need to work on the extention of my shoulders during my drive.

http://chillyccycling.blogspot.com/2008/06/dangers-of-cycling.html

I just had to post a link to this blog post. The picture here is just amazing. No matter what sport your in, there's the big chance of being affected in a good or bad way by some one elses stupidity.

This is so inspiring!!

Which I need a lot of inspiration to keep me motivated.

I haven't done hardly anything for almost two months. My knees started giving me trouble so rest was in order. Then I started back to work, with more shifts than I planned on. It's difficult to work night till past midnight and then get up with the kiddos in the mornings and have much energy to do anything.

I did make it to CrossFit tonight. Jerimiah watched the girls while I did the "class workout" and he worked out later.

Modified Filthy Fifty

• 30 of eachStep ups
• Jumping Pull Ups
• 20 lb KB swings
• Lunges
• Knee ups/sit ups
• 32 lb Push Press
• Supermans
• 26:00
• My first time back in a long while, and I was sick yesterday so I didn't do wall ball, burpees, or jump rope.

I'm pretty sore but I think i did fairly well considering how long my break has been.