Nothing fun or notable to post this week, but here are my Monday and Tuesday WODs
Monday
Warmup: dislocates, hip swings, air squats, caterpillar thingys. 4 rounds OHS at 45# just to work the move and form cuz CFOT article said they were good for me.
WOD:
5RFT
250m row
15 DB Push Press (40#)
15 box jumps
Time: 15:35
Mindi joined me for some funishment and finished at 15:50. I can't wait until she's done with tri-training and will hopefully join me more often! I promised to join her next monday with a German running group for an interval night.
Tuesday
Warmup: stretching, then: 2 rounds 10 pushups, 10 dips, 15 air squats
WOD: Strict Press 5 X 3
Totals: 55, 60, 65, 70, 75
I think I can totally hit 80 next time.
Finisher: 3 Rounds, 15 GHD, 15 Hip extensions
Tuesday, May 18, 2010
Sunday, May 16, 2010
Hmm..
Happy Day! Another new PR. How is this happening? I don't get it. Ok, maybe I do. The depression is lifting, the diet is getting dialed in, though still fighting cravings of bavarian goodness, the intensity is up, the confidence is coming back. Boy does it feel good. I just wanted to go and hit a nice solid WOD intensly today-that was my only goal. I picked one from CF Ansbach that looked like this:
Warmup
2 rounds
20 kbs
20 situps
10 front squat 45lbs
I also added hip swings, shoulder stretches, dislocates and 2 rounds of burgner warmup.
Strength
15 min, eastablish heavy squat clean
Looked like this: 65, 75, 80, 85, 90
I couldn't remember my 1RM Squat clean Squat clean, but just recently posted it here on 24 April. Max of 80. 10# PR Baby!! I think I could have done more too.
WOD
12 min AMRAP
10 Squat Cleans (65#)
10 pushups
Total: 4 rounds
I was smoked at the end of this WOD. 4 rounds looks crappy, but after each squat clean you totally have to re-set everything. Feet and hands. And, since I'm not using bumper plates...just small 12in or so plates, my pull from the floor is low and taxing. But, the great news is that I did it. Nailed each and every clean and did a perfect pushup each time. No slacking on form and no knees...I'm so stronger than that.
Goals for the week:
no pushups on knees
get to the track and use the outdoor pullup bars
1 long trail run
Breakfast before driving Chip to therapy every day
Warmup
2 rounds
20 kbs
20 situps
10 front squat 45lbs
I also added hip swings, shoulder stretches, dislocates and 2 rounds of burgner warmup.
Strength
15 min, eastablish heavy squat clean
Looked like this: 65, 75, 80, 85, 90
I couldn't remember my 1RM Squat clean Squat clean, but just recently posted it here on 24 April. Max of 80. 10# PR Baby!! I think I could have done more too.
WOD
12 min AMRAP
10 Squat Cleans (65#)
10 pushups
Total: 4 rounds
I was smoked at the end of this WOD. 4 rounds looks crappy, but after each squat clean you totally have to re-set everything. Feet and hands. And, since I'm not using bumper plates...just small 12in or so plates, my pull from the floor is low and taxing. But, the great news is that I did it. Nailed each and every clean and did a perfect pushup each time. No slacking on form and no knees...I'm so stronger than that.
Goals for the week:
no pushups on knees
get to the track and use the outdoor pullup bars
1 long trail run
Breakfast before driving Chip to therapy every day
Friday, May 14, 2010
Certified!
Last Friday, Chip and I hopped the plane to Milano, Italy. I was on a mission to get certified as a Level I Crossfit Trainer. Why get my Level I you ask? Am I going to open a box, coach, or anything else? Probably not. But, training alone or with just a few people is HARD. You constantly question whether you're doing it right. How best do you program your training for youself? Oh, and not working right now really makes me wonder what I'm doing with my life. Why I didn't take a career in fitness or physical therapy, I will never know....
So, the Cert. Held at CrossGym Milano. A great facility. The day started with lectures on what is CrossFit, what is fitness. Then a squat lecture. Small group time on squats, then a workout. TABATA! :) Then we broke for lunch and came back for more lectures and small group time, then Fran!
This was an odd weekend to say the least. This was not your typical crossfit group. There were americans, brits, lots of italians, germans, austrians, spanish, czechs, hungarians....and only about 40% actually spoke conversational English. The entire weekend was done in English and Italian. Yes, everything was translated. The HQ staff were not prepared for this but did an amazing job nonetheless. So, you've got language barriers. Then, a bunch were italian personal trainers who just wanted to learn about CF not actually do CF. (I think) Also, in terms of respecting the HQ staff and other trainers....there was a crowd that chitchatted ALL DAY LONG. It was incredibly distracting. Then you had people asking, on day 2, "What does RX mean". Sigh...the days are long enough at a normal cert--9-5. Ours went more like 9-7 or later and I'm sure the staff had to shorten certain sections because the lectures took forever to translate. Then, on day 2, it took 45min to just EXPLAIN the test. A good portion of the crowd had never even taken a scantron exam.
In the end, I realized that all the doubts I had about my knowledge of crossfit, both the exercises and the concepts, were false. Jerry Hill and CFOT more than prepared me to do this and to now carry this knowledge and the kool-aid out into the Schweinfurt community. I realized this weekend that I came from a box and enviornment that was super hard core intense crossfit, but that in reality the spirit of crossfit is about spreading the importance of functional fitness, caring for your body, and building a community of fitness. What is important is not your max rep deadlift, Fran time, Murph time, consecutive pullups, etc. It is about loving your body enough to make it move they way it was meant to and making it strong, inside and out.
So, the best part of the weekend was Fran. Since moving to Germany, my training has been spotty, less than intense, uncoordinated, outside of the last 4-6 weeks of training OPT with Jason. Overall, I'd felt like I've lost strength, gained some weight, confidence, etc. I wanted to PR on Fran when I signed up for this.
I went in thinking this is so not happening. I'm not sure I can do 5 pullups, let alone 45, and 65# thrusters? Yea, right. I've only done that once in the past year. They gave a 10min time limit on Fran. I told Trainer Courtney that I was going for it RX'd but wouldn't likely make the cutoff, but I didn't care. She said, go for it. I'll get you there. I was 1 of 6 women at the cert and the only one with a kipping pullup and the only to attempt RX'd. I barely remember much of the WOD, but I do know my right quad felt like it was going to tear with each thruster. Round of 21 wasn't so bad. I split the thrusters on round 2 into 5's. Starting round 3 I was at like six minutes...NO WAY! I blew through the 9's. I didn't get chin over the bar on 2 pullups that last round and by now I had like 3 sets of trainers eyes on me---no cheating here--they called every rep. I finished in 8:29. A new PR. Not only a PR, but a PR by almost 4 minutes!!! After a morning TABATA score of 17. The intensity and explosion that came out of me was scary. I hadn't gone all out like that since Murph on my last day at CFOT. That one simple WOD gave me more confidence about my fitness that I've had in years. Clearly, not every day has to be at peak intensity. Train constantly varied and be ready for anything. That's what I did, and I was ready.
Monday was a day for sighseeing!
So, the Cert. Held at CrossGym Milano. A great facility. The day started with lectures on what is CrossFit, what is fitness. Then a squat lecture. Small group time on squats, then a workout. TABATA! :) Then we broke for lunch and came back for more lectures and small group time, then Fran!
This was an odd weekend to say the least. This was not your typical crossfit group. There were americans, brits, lots of italians, germans, austrians, spanish, czechs, hungarians....and only about 40% actually spoke conversational English. The entire weekend was done in English and Italian. Yes, everything was translated. The HQ staff were not prepared for this but did an amazing job nonetheless. So, you've got language barriers. Then, a bunch were italian personal trainers who just wanted to learn about CF not actually do CF. (I think) Also, in terms of respecting the HQ staff and other trainers....there was a crowd that chitchatted ALL DAY LONG. It was incredibly distracting. Then you had people asking, on day 2, "What does RX mean". Sigh...the days are long enough at a normal cert--9-5. Ours went more like 9-7 or later and I'm sure the staff had to shorten certain sections because the lectures took forever to translate. Then, on day 2, it took 45min to just EXPLAIN the test. A good portion of the crowd had never even taken a scantron exam.
In the end, I realized that all the doubts I had about my knowledge of crossfit, both the exercises and the concepts, were false. Jerry Hill and CFOT more than prepared me to do this and to now carry this knowledge and the kool-aid out into the Schweinfurt community. I realized this weekend that I came from a box and enviornment that was super hard core intense crossfit, but that in reality the spirit of crossfit is about spreading the importance of functional fitness, caring for your body, and building a community of fitness. What is important is not your max rep deadlift, Fran time, Murph time, consecutive pullups, etc. It is about loving your body enough to make it move they way it was meant to and making it strong, inside and out.
So, the best part of the weekend was Fran. Since moving to Germany, my training has been spotty, less than intense, uncoordinated, outside of the last 4-6 weeks of training OPT with Jason. Overall, I'd felt like I've lost strength, gained some weight, confidence, etc. I wanted to PR on Fran when I signed up for this.
I went in thinking this is so not happening. I'm not sure I can do 5 pullups, let alone 45, and 65# thrusters? Yea, right. I've only done that once in the past year. They gave a 10min time limit on Fran. I told Trainer Courtney that I was going for it RX'd but wouldn't likely make the cutoff, but I didn't care. She said, go for it. I'll get you there. I was 1 of 6 women at the cert and the only one with a kipping pullup and the only to attempt RX'd. I barely remember much of the WOD, but I do know my right quad felt like it was going to tear with each thruster. Round of 21 wasn't so bad. I split the thrusters on round 2 into 5's. Starting round 3 I was at like six minutes...NO WAY! I blew through the 9's. I didn't get chin over the bar on 2 pullups that last round and by now I had like 3 sets of trainers eyes on me---no cheating here--they called every rep. I finished in 8:29. A new PR. Not only a PR, but a PR by almost 4 minutes!!! After a morning TABATA score of 17. The intensity and explosion that came out of me was scary. I hadn't gone all out like that since Murph on my last day at CFOT. That one simple WOD gave me more confidence about my fitness that I've had in years. Clearly, not every day has to be at peak intensity. Train constantly varied and be ready for anything. That's what I did, and I was ready.
Monday was a day for sighseeing!
Tuesday, May 11, 2010
Photos from the Backyard
AAA few photos from the Steck-Con WOD in the backyard last week. About 40 degrees and raining outside. But, I loved it. Thoughts and recap of the Certification in Milan will be up soon. Important part is, I passed! :) 
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