New PR Split Jerks

WOD #1
Burpees - One minute, as many reps as possible, rest 3 minutes.  Repeat 5 times.
Results: 20, 16, 17, 16, 17   Total-86

WOD #2
A. Work to a heavy one rep split jerk
Results:  55, 65, 75, 85, 95, 105, 110
B. Hang power clean x 5 push jerk. 5 rounds with 3 min rest between rounds.
     Used 70#

At 4:30 I did the burpee WOD in my backyard. Oh, burpees.  At least I'm getting good at them for doing lots of them! I kept trying to hit 20, but couldn't get it going fast enough.

Then off to the gym at 5:30.  I haven't done split jerks in forever! I wasn't sure I even knew what I was doing...but, it was kinda like riding a bike. It came right back.  Jason said that my attempt at 85# looked easy, so I went for 95#. I hit that solidly and went for 10# more.  My last attempt at 110# was close, but I my arms were fried! New PR of 105#!  Then on to the clean/push jerk part---I almost wussed and went for 65#, but after rethinking went for 70#. Why not, right? 70# was the perfect weight. It was heavy each round and by round 4 and 5 I had to press out the last rep or so.  Regardless, this WOD rocked! I loved it. And I rocked it!!

DIPS!

WOD:
AMRAP
9 ring dips  (Scaled to 6 static dips)
9 push press (75#) (Scaled to 65#)
9 burpees
Rounds: 6

Finisher: 40 GHD's

Ok, so the WOD is as RX'd from the CFOT site.  I scaled the ring dips to dips on parallel bars and did them UNASSISTED! First WOD with unassisted dips! I scaled to 6 reps and while they weren't on rings, this was still huge for me.

I scaled push press to 65#.  I would have loved to go for 75#, but I was really tight in the overhead position--those muscles under your armpit were are dorked up. Then on round 5 I had to scale back again to 55# because of my stupid wrist. I started feeling the nerves twinge again with sharp pain--at this point I always scale back so not to injure myself permanently.  I just wish I knew what I was doing wrong. Overall I was psyced about the results.  I was right up there with all the CFOT ladies too! WOOT!

Squat Cleans

WOD #1: 
1k Row
4:10

New benchmarks today. I don't know if I've done a 1k row for time, but all I do know is that this was SLOW.  My legs were on fire by 500m...not sure why.  Either way, it was great to just benchmark the effort.
**just looked this up, last 1k row was 4:20. Not bad!

WOD #2: 
3X5 Squat Cleans
55, 65, 75, 80, 80
Another new benchmark today. I can't find record of a max squat clean...go figure! Squat cleans started out terribly awkwards on the whole jump to land thing and getting the bar racked properly.  Went back to the basics. Lined my feet up on the lines on the floor and just did reps until my form came back. Then I went to work! The heavier I went, the better the form. The last round at 80 was a little slow and I got stuck at the bottom, but hey, I completed it.  I think I could have done a little more.

Is it weird that my max snatch is 75# and max power clean is #105? I think I should be cleaning a lot more!! Things to work on this summer for sure.

Beyond the Body

Beyond the Body
(Click for article)

Free CF Journal article.  I agree that crossfitting women are hot, not because of their bodies, but because of what they bring to the box.  I miss all the ladies of CFOT, that is for sure!

For me, CrossFit allowed me to find "me" again.  I found that little girl who swam against the grain and mold of the times and ignored the comments of my teammates fathers who did not think it was appropriate for an 8 year old girl to play on the local All-Star soccer team, who was tough enough to hang with the boys and prove to them, my coaches, and their parents that girls can be just as good as the boys at a sport. I found the girl who had the courage to approach the School Board and lobby for a high school women's soccer team and with the support of fellow female teammates, coaches, and parents, won. Confidence, Strength, Determination.

Somewhere on the jouney of life, my "Girl Box" was built.  I had to look, act, and think a certain way.  I started to care what other people thought.  After several major injuries/illnesses, my fearlessness was crippled (My body was not invincible! Darn!)  But really, I wasn't sure what happened to the Erin who was strong and invincible in mind and body, willing to try anything, and believed she could do everything. I missed her.

Crossfit is helping me find her again.