in PURSIUT of fitness!!!

Happy Wednesday...or as some of you know it...hump day.  I've never understood that.  My hump day is typically Monday.  You know, the hump to get over to get through the rest of the week?  Yep...that's Monday for me.

 

So remember that rough day I had Monday?  Yep.  Today was pretty tough too.  I've had a rough go of it lately, but today, I knew how my day would end...with the box.  That's what I had to look forward to.  I was hoping to make it to the 1715 class (I will continue to use the 24 hour clock just for Michael Kelley), but since I worked until 1800, I had to settle for the 1830 class.  There are some tough people in the last class of the day.  It's always a pleasure to catch that class with the people in it. 

 

Upon my arrival, I grab a roller to help these sore sore muscles.  I roll, or attempt to roll, my glutes first.  O U C H.  Ouch.  I'm wincing while rolling out.  Today on facebook I compared the soreness of my muscles to dying a little each time I drop something on the floor and have to pick it up.  Seriously.  I'm sore when I sit, sore when I stand, sore when I bend.  I'm.  Just.  Sore.  But I love it.

 

Thomas James Kelley is there, and he appears as if a ghost from the wall.  One second he's nowhere to be seen, the next he appears out of thin air all sweaty and disheveled.  There's your mention Thomas James Kelley.  Attention whore appeased.

 

Kylie was also in attendance.  I fear she may have been drugged as she was very friendly and social tonight.  I'm afraid she may be tiring of Michael Kelley, and this was her cry for help. 

 

So we do our stretching, rolling, and warm ups.  Last part of the warm up is wall climbs.  Michael Kelley asks if anyone knows wall climbs.  One of these days I'll learn to keep my mouth shut.  I'm now the demonstrator.  You see, a wall climb is when you start in push up position with your feet against the wall.  You then climb in reverse, feet up the wall, bringing your chest closer to the wall, as close as you can, then walk back down.  We are to do these for three minutes, once every thirty seconds. 

 

After a sufficient warm up, the plan for the day is this:

 

A. ME push press

 

B. Bradford press 3x6

     Kettlebell bent over row 3x10

 

C. AMRAP 10

               4 chest to bar pull ups

               4 handstand push ups

               8 kettlebell swings

 

D. DB roll back 3x12

     Band pull apart 100 reps

 

Push press I get paired up with Margie and Danielle.  I've just met Danielle, and she seems very nice.  Plus she gives Michael Kelley a hard time so I like her instantly.  Reps on push press for me go as follows...

 

5x33# (strict press)    

5x43# (strict press)    

3x53#                               

1x63#                              

1x73#                              

1x78#

1x83#

1x88#

1x93#

 

I'll take this regularly scheduled time out to mention that I hit another PR tonight.  One of the girls failed at 88#, and Michael Kelley was being a girl about having to pick it up to put it back on the rack.  Therefore, I cleaned it.  I officially hit another 5# PR tonight!!!  That's right.  My previous PR was 83# I think. 

 

I wanted to try 98# on push press, but Michael Kelley tells me not to be greedy.  Fine.  Granted, 93# was tough, but I just really wanted 98#.  My goal was to get into the 80's, I conquered that.  This is a 25# PR over my strict press of 68#.  I'm satisfied.

 

Onto Bradford press and bent over row.  Bradford press is interesting, you press the bar right over your head and take it behind your head, then bring it back.  Now, you're not fully pressing in the air, just enough to clear your head.  Back and forth is one rep.  I have never done these before so I use 38#.  I'm glad.  These are actually tough even at 38#.  For kb bent over row, I use a 26# kb.

 

The AMRAP I've been looking forward to since last night when I read it.  Why?  Pull ups.  It's been a while since I've done them it feels like, and they one of my new favorite things.  Probably very close to my favorite, maybe right behind split jerk.  I wonder if I should use a band, these are chest to bar, after all.  Michael Kelley tells me to do a couple, and tells me to struggle without a band if I have to.  Sweet.  I'm actually very excited about this.  I grab one mat for handstand push ups, because that's what I typically use, and I grab a 40# kettlebell.  That's right...on my own...I grab 40#. 

 

First set pull ups go unbroken, and feel great.  Handstand push ups are tough, and immediately after this set, I grab another mat to add.  They don't feel very strong today.  Kettlebell swings are ok surprisingly.  Forty pounds is feeling pretty heavy though.  I move a chip.

 

Second round, pull ups go nearly unbroken, I never had to drop from the bar, but had to stop my rhythm to adjust my grip between three and four because I felt as though I was falling off.  Back to handstand push ups.  Two mats is too much, so I turn one of the mats around so it's like one and a half mats.  As I go to do my second set of swings, I notice that there are green chips waiting on me.  GREEN. 

 

Let me tell you, I'm a little obsessive about this.  When we do AMRAPs, I have to have all red chips.  Have to.  Don't ask, it's just a thing.  And Michael Kelley knows this.  So while I'm working hard, he replaces all of my reds with greens.  No no no no no.  No.  I yell at Michael Kelley, then I change them out with red.  This matters.  Second set of kb swings feels just as heavy.

 

Third set pull ups are unbroken with a small grip readjustment.  HSPU are ok, kb swings are getting rough.  Fourth and fifth sets go ok as well.  As I come back for my sixth set of kb swings...what else is there by my kb but BLUE chips.  Seriously.  He's struck again.  At this point my arms are tired, I'm dripping sweat, and I'm huffing.  I decide to grimace and accept it after a disapproving look to Michael Kelley.

 

Final score...7+2.  I'm satisfied.

 

Burnout was DB roll backs.  These are too difficult to describe, or maybe I don't want to.  Don't judge me.  Also, band pull aparts.  It's at this point that Michael Kelley is unreachable by mention of his name or by yelling.  He's nose deep in his phone, and keeps looking at his shirt.  Once I get his attention to try and assist me in my movement, he's red.  Why?  Because the new shirts we got that we ordered have a spelling error.  GASP.  Someone spelled pursuit wrong.  It's spelled PURSIUT on the shirts.  Michael Kelley is none too thrilled.  He's livid.

 

Back to me...back to me.  So I use 10# dbs for my roll backs, and a red band for pull aparts.  I complete all sets of 12 and all 100 pull aparts.  I.  Am.  Spent.  Dripping sweat and needing food, I make my departure quickly after trying to give Michael Kelley a friendly parting word.

 

It's ok Michael Kelley, even the best of us make mistakes sometimes.  Not quite like the t-shirt mistake, but I might misspell a word here and there on my blog.  Maybe.  I can't wait to see, read, or hear what Coach Paul has to say about this.  *insert evil grin and laugh here*

 

So there you go Wednesday...two PR's and pull ups...BOOM.

 

Lemon, out.

positivity

Yesterday I was a little off kilter.  I'm sure those of you that read noticed that.  For that I apologize slightly.  But as Coach Paul said, everyone is allowed an off day or three.  I've had my share of those lately.  Today was not one of those days, however.  Coach Paul would be proud.

Last night I awoke from the worst dream I've had in quite a while.  It was three a.m., and I was wide awake.  I've often read that if you can stay awake for at least one minute before attempting sleep again, you're less likely to fall back into the same dream.  So I got out of bed, and walked to get a glass of water.  Upon my return to bed I tossed and turned until about five this morning.  Sigh.

Once again, my alarm clock woke me up.  I'm considering changing my anthem at this point.  As fitting as "Turn My Swag On" is, it's almost quite frightening to wake up to.  Suppose I'll choose something more soothing from now on.  I'm quite pleasant in the morning normally, today was going to be tough though, due to my lack of sleep.

In getting ready, I realize my mistake in packing a lot of my clothes.  As of last week I packed over half of my gym attire due to the fact that I was supposed to move last weekend.  They are now neatly piled in a suitcase and I don't want to disturb them, so I am running low.  Laundry will need to be done tonight.  For once though, I matched at the gym.  This rarely happens unless I lay my clothes out the night before.  Today, I was donned in pink attire, my fave.  Yes, sometimes I am girly.

On the way to the gym, a thousand things run through my mind.  My post from yesterday, the awfulness that was Monday, and all the disappointment that has surrounded me lately, okay, maybe that's three.  It's at this point I decide that today was going to be a fun day in the gym.  No frustration, no disappointment.  Again, Coach Paul would be proud.

Upon arriving to the box, I see that KK is there, and ready to work out with the 715 class.  Yippee!!!  Jeff also arrives, and I'm excited to see him as he is about to be gone for another week.  I think I'm going to need to fix this.  Mobility work this morning hurts.  Mainly my ass, because of lunges yesterday.  I wince as I roll out, but have to smile inside because I love lunges, and shamefully I kind of dig the pain in all the right places, knowing it's working.

Here's the plan for today.

A. Oly Drills

               1 power snatch every 30 seconds for 5 minutes

               1 clean and jerk every 30 seconds for 5 minutes

               (use 50% of 1RM for each movement)

B. AMRAP 8

               10 pistols (alternating legs)

               30 double unders (attempts count)

C. 15-20 minutes partner work

               60 meter heavy sled pull

               20 heavy russian twists

Now, I don't have a 1 RM really for snatch.  It's always something that been a tad tricky for me.  Michael Kelley says I have weird shoulders, maybe that's why.  Something about holding the bar in overhead squat position, or in snatch position, it just bothers me.  I'm working on it. 

For snatch, I use just the 33# bar.  I really want to focus on the movement.  It's during this drill that I realize that I'm not making as much noise as the others during the movement.  I'm fairly quiet.  This reminds me that Michael Kelley used to say that I wasn't dropping fast or far enough.  I need to spread my feet I believe.  Focusing on form with light weight, can sometimes be just as good a workout as focusing on weight while trusting your form.  When concentrating on form, you imagine every section of the movement, at least I do, and then still feel silly because so much is going on in your head that you might not realize if you're doing it correctly.  Hey, at least it felt ok.  That's probably that distraction problem kicking in again.

Next was clean and jerks.  I L O V E split jerks, and that's exactly what we get to do today.  I don't know why I love split jerks so much, but just always have.  Funny thing is, to me it should be a harder movement than a snatch from the looks, but it's sooooo much easier.  Maybe I'm wrong.  I throw 10# plates on each side of my bar, and off for clean and jerks.  These are fun.  The movement takes longer to execute than the snatch, so the rest time is less, and it makes it more fun.  During this time, Michael Kelley is experimenting with the music.  His selection today has us slightly baffled.  But then again, he is Michael Kelley.  None of us should be too surprised by anything.  Back to the point, clean and jerks felt great!

Once we clean up our equipment, it was time for the AMRAP.  This AMRAP isn't truly about how many rounds you can speed through, but it's more of a skill AMRAP.  This is to focus on the movement, not the speed.  Pistols are difficult, and as we set out our targets, I find that my right leg is much more proficient than my left, so I get a 35# plate and put underneath the wall ball I've chosen as my target.  It's at this time that I get to bring out my new shiny jump rope.  In true NCSU fan fashion, I have grey handles and a red rope.  I heart my rope.  This will be my first time using it.

AMRAP starts, and off we go.  Goal is to do ten pistols, five on each leg.  Then thirty double unders.  For today, attempts count.  It's great they do, because I had several "attempts" that were just that, and attempt.  However, on several rounds, I was able to do six to seven unbroken, and aside from whipping my arms, legs, and ass constantly with my missed attempts, double unders felt good today.  Even with the whips and misses, I have to smile at the temporary battle wounds they leave.  I know I'll get better, and I'm suddenly very thankful I wore pants.  The pistols weren't so bad either.  I think I ended up doing five rounds or so, told you, we really weren't keeping count. 

Michael Kelley then paired me up with Jo, which is very exciting.  I quite like Johanna.  We decided to put a 45# plate on the sled to start off, and use a 25# plate for russian twists.  Jo starts off inside with twists while I start on the sled.  We start pulling forward down for 30 meters, and then the same way back.  Then Jo and I trade off and it's off to russian twists.  After both of our first sets of sled pulls, we both agree that we should add the 15# weight we brought out just in case.  Boy was this quite the undertaking seeing as how I was now to pull backward the entire 60 meters.  O U C H.  My legs were screaming at me at this point.  The third sled pull I went forward first, then backward, again, not fun going backward.  Then Jo gives the fantastic idea to get the backward out of the way the way down, so on the way back you're forward, genius.  Fourth sled pull and I take her advice.

In the midst of sled pulls and russian twists, I'm reminded how hood KK is.  She's quite the skilled rapper, and it quite offsets her squeaky clean, white girl, college student image.  I LOVE it.

We completed four rounds, to put us right at the end of class time.  Today was an immensely fun WOD.  It was constantly moving, and different, and to have so much work to do after a skill AMRAP was fun.  It's amazing how light I feel after sled pulls.  Considering that Jo and I were pulling 60# and the sled I think weighs 11# or so, I felt quite accomplished.  Pistols are getting better, double unders are slowly improving, and I got to do split jerks.  That's quite the full fun filled day today!  Oh, and MK and KK gave me high fives. 

Level up, and Lemon out.

well hello again, grasshopper

Monday morning.  Need I say more?

My weekend was filled with unpleasant surprises.  They were unpleasant enough to warrant me spending all day Sunday on my bed, (not in it, there is a difference), reading a book, well two books to be honest.  I completed the remaining eighty percent of one book, and read twenty percent of another.  Don't judge me.  Now, before you go to worrying (like any of you actually do), I am ok, and my family is ok.  These surprises were about the house I'm purchasing, and my closing has now been delayed three times.  I'm cautiously optimistic (lies, I'm always a pessimist), that I will close this week.  We shall see.

This morning, I awoke to my normal alarm of Soulja Boy serenading me with "Turn My Swag On".  I haven't slept long enough to hear it in a while, but it has a nice ring to it.  Besides, who can do CrossFit without turning their swag on?  I'll admit, I'm not hood at all, typically I listen to Ray Lamontagne, Cat Stevens, Damien Rice, or Band of Horses.  But this song has a nice little pep to it.  It did not, however, help my Monday morning. 

Self loathing aside, I was determined to make today a decent day. 

Side note: Don't let me fool you, I'm generally a worst case scenario person, just so I can be prepared for it when, I mean if, it happens.  I have a generally positive outlook on most things in life, but I like to keep a realistic perspective.  I find that people who always expect the best seem to crash the hardest when the best doesn't happen.  I try to be cautious with my expectations. 

Depressed now?  Or just bored?  Are you still there?

So anyway, Monday morning.  I gave today's WOD a quick glance last night before falling asleep, just enough to know that our ME (max effort) was box squats.  I've never done box squats before, Michael Kelley reminds me that I missed those days.  Bastard.

We warm up with a choice skill.  I choose box squats, because I like them.  Today I felt heavy.  Very heavy.  So heavy in fact that after one jump on the 24" box, I immediately turn it to the 20" box to continue to warm up.  I make it to the 24" again after a few, but that first jump was not the prettiest.  After a five minute warm up, we're ready to take on the day.

Today's plan:

A. ME Box Squat

B. Thruster-up to heavy single

C. AMRAP 7

               20 reverse lunges (50% of B.)

               10 grasshoppers

D. Burnout

               50-100 of your choice: banded or weighted good mornings, banded kb swings

I got paired up with Jo for box squats.  It feels as though I haven't seen her in a while.  She's the sweetest.  We start with box squats, and at first three reps is feeling good.  Once we get a little heavier, into the ninety pound range, we switch off to one rep each set.  Michael Kelley says our box squats should typically be about eighty to ninety percent of our back squat.  Well, lucky me, I don't know what my new ME back squat is.  So I go with my old of 133# just in case (this should be higher by now).  I end up on 123# for box squat today.  I feel as though I might be able to do more, however, on 123# it was hard to keep my knees out, and the lift felt slow and lacked power, so if I would have increased weight here, it would not have been to my immediate benefit.

Moving on to thrusters.  I haven't done thrusters since "Fran".  I did 53# with Fran, and that almost killed me. (dramatic enhancement)  Today we weren't necessarily working up for a ME rep, but just a heavy single.  We had certain amount of time to complete this in.  During this time, Michael Kelley walked around telling everyone, "don't sandbag this".  I had to ask.  He quickly gives me a look of disgust (in my opinion his normal face), and explains what "sandbagging" is.  I'm careful not to sandbag this lift.  Since we are using a percentage of this lift for our AMRAP, he wanted everyone to still include effort.  I ended with 73#.  Probably could have gone higher, but time had run out.

On to the AMRAP.  Fifty percent of 73# is around 36#.  Michael Kelley tells me to round up and use 40#.  Okay then.  He then uses me to demonstrate grasshoppers.  He thinks this is hilarious because last year when he was training me at Lifestyle, I hated these.  I use that word a lot, especially with my workouts.  Let me clarify.  I typically hate things that I am not good at.  It doesn't mean I do not do them or I don't see the purpose of them.  I understand this is all for my benefit.  Doesn't mean I have to see rainbows and butterflies every time I walk into the gym.  As I said to a friend this weekend, rainbows end and butterflies die.  True story.

So after demonstrating grasshoppers for four repetitions (which I should have taken away from my first round), we were set to go.  First and second set of lunges go unbroken, as do grasshoppers.  Third set I have to put the bar down after ten.  Grasshoppers have me on my knees in between sets.  Ouch.

I finish the AMRAP with a total score of 4+11.

Last but not least is the burnout.  Now, you see I have a choice here of something and kettlebell swings.  Guess which I chose.  Ding ding ding!!!  NOT kb swings.  Imagine that.  So I grab the blue band and get to good mornings.  Good mornings are interesting.  You stand, feet shoulder width or so apart, and bend over, back straight, legs straight, until you feel a stretch in your hamstrings, and then stand back up straight.  Burnout is one hundred reps.  After fifteen, I move up to the green band, as I feel I can handle it.  Good choice.

The new programming is fun.  I enjoy the upper/lower body switch, and also enjoy the ME change up every week.  Last week was deadlift for lower body, this week was box squats.  The programming change up I think has most people very intrigued and interested.  It seems everyone likes it.

This week my goal is to focus more in the gym.  I tend to get distracted during the WOD, although I also tend to remain distracted in my every day life as well.  Michael Kelley will attest to the fact that I wander off into never never land sometimes, or notice things that shouldn't matter when I'm supposed to be focused.  It's something to work on.  I'll add that to the list of the other million things I should be doing better.  I have high goals people.

Lemon, out.

come at me, bro

Today was...in a word...meh.

All day I looked forward to the box.  We were maxing out on bench press, after all.  The last time I did bench press was probably when I worked at Lifestyle with Michael Kelley in 2007.  I don't even remember what weight I did.  Tonight my goal was just to lift.  I had no weight in mind, I just knew I wanted to lift.

I have body weight goals, meaning I wanted to squat my body weight, and then my goal was pull ups.  I've decided that now my goal is to bench my body weight, and eventually press my body weight.  I figure that's a good measure.  It may take a while, but that's ok, it took me what, four? five months to get pull ups?  I'll get these. 

The new programming is very interesting.  I like the strength work we are doing.  Michael Kelley is quite good at this programming thing he does.  There, that's one compliment.  Michael Kelley also had very fat arms tonight.  Phew...now I feel balanced.

I enjoy working out with the 1830 class.  There are members that I don't know so well because I'm not there enough, but Coach Paul and Nicole H. were there.  Much to my dismay, I find out that Nicole H. has a cupcake business on the side.  It is to my dismay because I L O V E cupcakes.  Like, I might be obsessed.  So you can check out her site here http://www.facebook.com/cupcraverycupcakes .  I'm placing my order tonight.  It seems ass backward that she's so into CrossFit and makes cupcakes.  It also seems ass backward that I'm so into CrossFit and I love cupcakes so much.  Therefore, I retract my previous statement.

Coach Paul was his normal joyous self tonight.  He even offered to coach the 1715 class WOD.  He's a great coach.  It's always a pleasant surprise when he coaches the sessions I'm a part of.  Jeff was also there, working out with the 1715 group.  I miss Jeff.  He was gone for two weeks, and now that he's back I haven't seen him much.  That needs to be fixed ASAP. 

With all that being said, here was today's plan:

A. ME Upper

               Main Lift-Bench Press-1RM

B. Accessory

               3x5 bent over row-heaviest weight possible

               3x5 RS press heaviest weight possible

C. Conditioning

               AMRAP 7

               7 dumb bell burpees

               7 chest to bar pull ups

D. Burnout

               3x15 cuban press

               3x15 reverse fly

Before we even got to today's plan, Michael Kelley had one hell of a warm up planned for us.  I hate running.  There, I said it.  My apologies Coach Paul.  I just hate it.  You know where I'm going with this.  Part one of our warm up was a 400 meter run with plates.  Even the dinky little 2.5 pound plates I had felt like boulders once I hit 200 meters.  Coach Paul loves running so much he sings whilst running with plates.  He's a monster, a peppy, motivational, bright, supportive monster.  Ugh.  Worst warm up ever.  Yes, perhaps I'm dramatic, get over it.

The next part of our warm up was to do twenty reverse flys with said plates, and then to do twelve reps of lateral and front raises.  Then...fifteen reverse flys.

But wait...there's more...

We then did ten push ups, then while in push up position, did side planks, twice on each side, then held plank position while lifting arms and alternate legs.  Ummmm...I was tired just after the warm up.  Okay, I'm done bitching.  (if you believe that, I take pity on you)

I did have the pleasure of teaming up with Margie on bench press.  Again, my goal here was not to focus on the weight, but the lift.  Reps were as follows:

5x33#

5x53#

1x63#

1x73#

1x83#

1x88#

1x93#

1x98#

Yep...I benched 98# today!  That's almost what I weigh.  Almost.  Okay I lie, it's fifteen pounds shy of my weight.  But I'll tell you, I could not have done more.  That last 98# lift was sloooooow and heavy.  It was also during this time that Michael Kelley was walking around "coaching", and his sleeve was slightly raised, revealing his modified compression sleeves that he's using to nurse his poor arms.  It was at this point that I  noticed the slight puffiness above his compression sleeves.  I felt the immediate need to point out to Coach Paul how fat Michael Kelley's arms looked.  His only response was "er".  Get it? 

But onto the accessory work.  The bent over row reps:

15x53# (oops)

5x73#

5x78#

An RS press is similar to a bench press, the difference is that once you bring the bar down to your chest, you do a slight "J" motion toward your chin, then back to your chest while still in down position, and press back up.  Michael Kelley wanted these to be done on or around 50% of your bench 1RM. 

These were completed at 3x5 @ 53#.

Now.....it was time for the WOD.  I like AMRAPs.  The reason I like AMRAPs is because everyone finishes at the same time.  The reason I like this is because my "rounds for time" workouts aren't very fast.  KK and Coach Paul smoke on rounds for time workouts.  I'm like the last kid picked for the dodgeball team in gym class with rounds for time workouts.  Disclaimer, the self pity in this post comes free of charge.

So...AMRAP.  I pick up the fifteen pound dumb bells, and hook up a red band.  For those of you who aren't CrossFit savvy, a red band is thirty pounds of assistance.  These are chest to bar pull ups after all.

The WOD is tough.  Dumb bell burpees. They are very different from plate burpees.  With dumb bell burpees, you jump with the dumb bells by your side instead of pressing them.  With chest to bar pull ups, each round was unbroken with the exception of the last round.  Ouch.

Total rounds...5+7 reps.

Burnout work, a cuban press.  Okay...imagine holding a bar, now do an upright row until your upper arms are parallel to the ground, keeping that position, rotate your shoulders until the bar is now in a press position, then press.  Back down to the second position, re-rotate back down, then down position.  That's a cuban press.  Rotating between this with a fifteen pound bar and reverse flys with five pound plates and my body was D O N E.  Phew.  The work load today was heavy.  It is quite brilliant though, because according to our WOD schedule, tomorrow is an off day.  So heavy days on Wednesdays are great because they are followed by a rest day.

My shoulders are feeling a little funny tonight.  I need a long hot shower.  Preferably someone to come wash my hair.  My plan for tomorrow is to show up and do core work.  Who knows?  Maybe my attention whore friend Thomas James Kelley will be there with me?



slightly organized chaos...

This post dedicated to Thomas James Kelley, for without his poorly timed and obviously forced enthusiastic support, I would not have thought to put him in this blog.

Today was spent in a training conference for commercial lines insurance.  I assumed this class was to last from 830 to 1630.  Mostly because that's what the information sheet said.  I was wrong.  This class lasted from 830 to 1645, much to  my dismay.  I was all set to make it to the trip for the 1715 class.  I did...barely.

In the process of getting there, I realized I had forgotten my socks.  Perfect.  I had also forgotten my second set of shorts.  Also perfect.  You see, I wear a set of compression type shorts, then layer a regular pair of sports shorts over it.  I get a little iffy about wearing the compression shorts alone.  Oh well, today I had no choice.  Michael Kelley was kind enough to let me have a pair of Zeal socks...I will have to remember to thank him...with payment.

I had the awesome pleasure of having four other lovely ladies in the 1715 class with me today.  It has been a while since I've had all females in the class.  Then Kabool showed up.  Then Thomas James Kelley, then, to my pure excitement, Coach Paul, and to make it even better...KK!!!  They were not planning on working out with the class, but I think these crazy Zealots were doing their second workout of the day.  Makes me think I should be doing the same.  Perhaps I shall try, once my other big life events settle.  Right now I'm lucky to convince my body to do once per day.  I kid...sort of.

We began with split jerk technique.  I enjoy this, because I feel like I'm good at it.  I haven't done them in quite some time, so I'm excited.  What's even more exciting is Michael Kelley's demonstration.  You see...on Saturday...part of the WOD was 100 pull ups for time.  Michael Kelley is still bitching about his arms.  He says it hurts to bend, and it hurts to straighten, and it hurts.  Blah blah blah.  Oddly enough, Thomas James Kelley's arms hurt too.  Weird twin moment?  I think so.  Or they are both just huge big babies.  That's more likely. 

Side note, I think Coach Paul might be rubbing off on me.  I can deal with that.

So after split jerk technique was the actual movement with weight.  I set a rack in the middle of the gym, because there are five ladies, and four racks.  We are to do the weight until we are comfortable with it, and work up for twenty minutes. 

Sets:

1x33#

1x43#

1x53#

2x63# I had a slight stumble on the first attempt

1x68#

1x73#

1x78#

2x83# another slight stumble

1x88#

I know that's a lot of information, but what's important is that each set felt great.  Apparently I have decent technique on split jerk.  I shall do them more often.

It hurts not that KK is there cheering me on.  This is also where Thomas James Kelley is to insert his obviously forced enthusiasm in order to appear in the blog.  He's such an attention whore.

At that point, it's onto the WOD.  It looks interesting today.  This is where the organized chaos begins.  In the rest of the gym, Thomas James Kelley and KK are doing overhead squats, Coach Paul is doing deadlifts, Kabool is somewhere, and Nicole is stretching.  For the five ladies of the 1715 class, our WOD was as follows:

20 minutes

60 meter sled pull

1-2 min of heavy ab work (L-sits, L-hangs, planks)

1-2 minutes of skill work

Now, this seems quite confusing, the point is to do the sled pull, then come in and start 1-2 minutes of abdominal work.  After 1-2 minutes, move onto your selected skill practice for 1-2 minutes.  Rotate at your own pace.  For the abdominal work, I chose the L-hang (which quickly turned into a high knee hang), and for my skill, I chose handstand walks.  All the ladies start out with a 45lb weight on the 11lb sled. 

It's hard to really describe this WOD round by round, because you're not really going for rounds.  But if we were, I completed 4, with an additional sled pull.  The first 2 sled pulls I towed 45lbs, the last 3 I went with 55lbs.  The handstand walk/hold practice I think was beneficial.  I want to improve on my balance with that.  The hold I can do, the walking and balance without the wall need improvement. 

All in all, today was fun.  I was in a sour mood when I got to the gym today.  But after seeing Michael Kelley and his arm problem, and Thomas James Kelley with his arm problem and desperation for attention, and Coach Paul with his new deadlift PR, and KK just because..................today ended up on a positive note.



call me auntie b...

That's right people...I'm an aunt.  My sister and Joshua officially made me an aunt Thursday, August 9th, at 0925.  She weighed 6 lbs 14 oz, and is the most beautiful tiny human I've ever seen.  She's perfect. 

Having said that...today was my first day back since last Friday, like before she was born, like August 3rd.  Yea...............

So anyway...I could tell you why I took last week off...or I could just say I took last week off.  So......I took last week off.

We recently changed our programming for Crossfit Zeal.  I've seen every one's posts about how much they love the new programming, and one day in, I have no opinion.  I haven't been able to form one.  Well, I could, but starting off new programming with wall ball would make me review it negatively, and I feel as though I should give it a second chance. 

It was automatically difficult to get up this morning.  Between last Wednesday and Thursday nights, I got a total of eight hours sleep.  Not that that affects this morning, but I thought you should know.  You know...get the sympathy vote.  Any takers?  No?  Fine.

So this was the plan today...

A. 1RM Deadlift

B. 3 RFT

               25 wall ball

               20 toes to bar

C. 3 sets alternating

               ab mat back extensions 15-20

               reverse lunges 8-10 each leg

For the deadlift, I was excited to do this.  The last time I did deadlifts, we did the three singles at our old 3RM weight.  I was able to do the 168# I had previously done.  Today, my goal was just to beat that.  I have a trick when doing this.  My trick?  I just put the weight on the bar and try.  I don't count the weight, or I'll get intimidated.  So I just stack weight until I can't do it.

Today, that weight ended up being 183#. Um.......that's awesome. That's a 15# PR over my 3RM. I was very excited.

A very fun conversation came up during deadlift time about giving birth.  Seeing as how my sister had just had the baby, it was fitting.  I'm pretty sure Michael Kelley said the word "placenta" at least twelve times today.  We even talked about how some people eat it, or plant placenta trees.  Yea...let that one settle on you a little bit.

The truth behind it was that I failed at 183# twice before accomplishing the move.  I'm not sure what it was.  I didn't know how much it was, I just knew it was heavy.  Really heavy.  And once I did get it off the ground, it took for-ev-er to stand up straight.  It felt ugly.  MK says it looked ok...I'll take his word for it.  If he was even paying attention.  I don't think he was.  I'll have to remember to ask Kristin Kirby next time I see her.

Speaking of KK...she got a new PR herself today!  210#!!!  That's 10# more than her 3RM!  How awesome!

After deadlifts, it was on to part B.  Part B was not set out to welcome me back.  I felt slightly disappointed that my first day back included wall ball.  But then again, I think it was partially my punishment for missing a week.  I haven't done that in months, and I won't do it again.  Part B suuuuuuuuuuucked.

I used a 12# wall ball.  I knew I needed to be conservative.  I used to think it was a mental thing that kept me from being great at wall ball.  I think I now know it's a combination of 1. not being very coordinated, b. missing the target and having to no-rep, and 3. hating wall ball.  There, I said it, I hate wall ball.  I only feel slightly bad about it for two reasons.  1. KK hates wall ball, and b. I'm entitled to my opinion.

One thing that always keeps me going...encouragement.  It's fair to say that even while completing the WOD, people are constantly encouraging you to keep going and finish.  And then after they finish, they do it even more.  I honestly think this is why KK finishes so quickly, she's just excited to get done and yell at everyone else to keep going.  I'm onto you KK.

So part B was completed in 11.30.  That was rough.  I was the last one finished.  Wall ball kicks my ass.  I honestly think it's a combination of utter frustration at the misses and drops, and the fact that my body is just not good at it.  I might be able to get six in a row before I catch the ball wrong and have to re-set, or I just can't continue.  This is something I need to work on.

Onto part C.  This wasn't so bad, we just all looked utterly ridiculous flopping around on ab mats.  The floor felt pretty good though.  15# dumb bells were my choice, and a good choice at that.  My legs and ass were on fire at that point.  I do like the accessory work.  The focus on the little things that burnout at the end are actually enjoyable.  Michael Kelley has put together quite the program it seems. 

This blog post seems completely out of character for me.  I'm not my normal witty hilarious self.  Oh, who am I kidding...I'm still hilarious.

I was great to start my day off once again with my Crossfit family.  I have actually missed all those crazy zealots during my week off.  The days weren't quite as entertaining without them.  Lesson learned..



Look ma...NO BANDS!!!

Last night I bothered Michael Kelley to find out what our wod was going to be for today.  In my defense, I never ask, he was late posting it.  Once I saw it, I was excited.

You see, Alex P. (who's last name will remain P because I can't spell it, or pronounce it), just became a Doctor of Physics.  Therefore, to celebrate, we did a wod of three of his favorite things.

"Dr. Pron"

AMRAP 12

5 pull ups

7 toes to bar

9 box jumps

I'm excited because I'm good at box jumps.  I'm ok at pull ups, and I've much improved on toes to bar.  So today's wod would be a fun challenge as opposed to yesterday's mess.

Arriving at the gym this morning, I caught the tail end of the six am class.  They were killing it.  They were also very sweaty.  And Coach Paul was on all fours after the wod, that was the point that I knew today would be killer.

After rolling out, our strength portion was:

Low Bar Back Squat (percentages are of 5RM, mine was 113#)

5 @ 65% 73#

5 @ 75% 83#

3 @ 85% 98#

2 @ 95% 108#

2 @ 105% 118#

2 @ 105% 118#

2 @ 105% 118#

LBB Squats went ok.  I feel as though I still let the weight intimidate me a little too much.  The one time I maxed out at 133# Michael Kelley was just putting weight on the bar and I didn't know what weight it was.  When I do the weight myself, I let it get in my head.  I mean, I'm squatting my weight twice by three sets right now.  I start to think of what if I can't.  That's my problem.  Today I tried to change that.  Today, I tried to remind myself of yesterday, and how defeated I felt by my own mind.  I was determined not to let this happen today.  Once I did my three sets at 118#, I felt like I could have done a little more.  I let the feeling slide as I know we will start Westside programming next week, and therefore be maxing this squat out.

Then, it was time for the wod.  This was the real test for me.  I jumped on the bar and did two body weight pull ups.  They felt ok.  Michael Kelley looks at me and says, "don't waste it on that".  He's right.  Save it.  I ask him, "should I get an orange band?"  He tells me no.  Okay then.  I do a few box jumps on the 24 inch box, which is what I normally use, and he tells me I should go higher.  Normally, I would, however, after 100 wall ball and two 400 meter runs yesterday, I politely decline.  He doesn't raise a fuss, so I know I might have a point.

So Michael Kelley starts the clock, 3...2...1...and I jump up for pull ups.  The first set goes unbroken.  With NO BANDS...what???  I drop, take a second, and then back up for toes to bar, also unbroken.  Box jumps go well too, although my legs are tired from yesterday, and I can absolutely tell a difference.  They are tougher than normal.  I'm not floating like normal.

Set two, jump up to the bar.  1...2...3...4...5...unbroken again!  Drop for a rest, then back up for toes to bar.  Set two of these is also unbroken.  Box jumps are making me feel heavy today, and set two is no different.

Set three, after a breather from box jumps, (which I now regret), I take the bar, and bang out five more unbroken pull ups.  I can hear Michael Kelley saying "big hips!!!".  I know I might be doing something right.  Drop after five, then back up for toes to bar, third set goes unbroken.

Sets four and five are identical to that.  My breather might get a second or two longer, but all sets of pull ups and toes to bar go unbroken for the day.  I cannot tell you how great that felt!

My final score for the day was 6+5.  I got six total rounds, and my seventh set of unbroken pull ups!!!  I left the gym today feeling very accomplished.

I sent Michael Kelley a text thanking him for telling me not to use a band.  I doubt myself a little too much sometimes, and Michael Kelley always has that boost of confidence I sometimes can't find.  This is why our box is so amazing.  There are so many people in this box that care about your performance.  Not on a competitive level, but on an inspirational level.  They are happy to be proud of you, they are happy to cheer you on, and they share in the joy of your accomplishments.  This gym is a community that constantly has open arms for new members.  I welcome anyone to come visit our gym, and to see just how friendly and welcoming this place is.  Even for beginners, there's always someone willing to help and encourage you to do your best. 

Damn pull ups made me sappy today.

Lemon out.



Sunday Funday...or some other kind of day

Why hello there.  I will be posting twice today because I was far too tired and lazy to blog yesterday.  Yes indeed, too lazy to blog.  It happens.

Saturday required me to go out of town, therefore I was not able to make it to the regularly scheduled Saturday class.  I told Michael Kelley I would see him Sunday.  His response, "it's going to suck alone".  Great.  He even sent me a nice little text about how much it sucked that afternoon.

Thankfully, when I woke up Sunday morning, I noticed I had been tagged in something on Facebook.  Once I look, I find out the lovely Claire Powell will be there with me.  Thank goodness!  Now I won't have to be completely alone.

Upon arriving at the gym, lots of people are showing up.  This is a fun crowd.  Coaches Michael Kelley and Paul are both there, along with a slew of other people.  Most importantly, Claire shows up. 

After all our stretching, our task is to choose a bodyweight exercise and complete two to five reps on the minute for ten minutes.  We both choose hand stand push ups.  The first two sets, I complete five reps with one ab mat under my head.  The last eight, I complete three reps each time.  It got harder, but they got completed.  At that point, it's time to start the wod.  I'm nervous at this point.  A few have already told me they had to walk the second 400 meters, and I was unsure of the weight I was going to use.

The wod goes as follows:

2 rounds:

400m med ball run

50 wall ball

24 pull ups

At this point, I've never used a wall ball heavier than twelve pounds.  So I grab that.  As Claire and I are standing there, Coach Paul comes up and asks us about our weight.  I tell him I'm using twelve because that's what I used for Karen.  He tells me to get fourteen.  I whine a little...and he says, "well don't ask me".  Touche Coach Paul, and I grab the fourteen.  Claire grabs the twelve as instructed, and we decided to start when the clock hits an even twenty minutes.

A minute later, we are gone, and keeping up with one another at the beginning.  We can even chat at this point, tossing the ball back and forth between shoulders as instructed by Michael Kelley.  This run sucks.  But I know this run is only the beginning.

Wall ball is awful. I don't like it, never have.  But I'm determined to finish.  Sets of five is all I can muster.  The problem was that I was mentally defeated before I even started.  That's a huge set back for me.  I really have to start with a positive attitude so I can finish.  This whole starting with the negative attitude of how hard it's going to be does not help me.  The little tutorial Coach Paul gave us is helping me a lot.  Wall ball completed, I move to pull ups.

I've got a blue band hanging, but during the wall ball I ask Kristin Kirby to get me a green one, as I feel like I'm going to need it.  I go over, and there is a blue and an orange on the side, just in case.  I start with blue, get six reps in, and quickly realize that I need the orange as well.  During pull ups, Coach Paul comes over to instruct me.  Apparently, I'm pausing at the top, only exerting more energy than necessary.  So after that round, he instructs me to push back off the bar as soon as I get my chin to it.  This is helpful because I didn't even know I was pausing.  He yells push, push, push, every time I get to the top.  It makes perfect sense.

After pull ups is the other run.  I start out at the slowest jog ever.  I get to the fifty meter mark, and Claire is on her way back in...we high five...barely able to speak to each other...and keep trucking.  I'm walking...the last fifty, Michael Kelley comes out to make sure I haven't died I'm sure, and I jog back in. 

Second set of wall ball goes ok.  It's about the same as the first, but I'm starting to get dizzy.  My spells are kicking in, or I'm just working that hard.  Funny, feels like I was just starting to give up.  This wod is very mentally challenging for me.  I pause more than I'd like, but can't seem to catch my breath.  My mind is telling me to stop, which is never good for me.  I try to push through, but for some reason my mind is winning over my body today.  Defeating it.

Pull ups finish with four sets of six, and I'm done.  Total time?  25.15.  Ugh.

I go over and sit down on the wall ball against the wall with my water bottle for what feels like five minutes or so.  That was tough.  There was supposed to be a time cap of twenty minutes...I just wanted to finish.

So Sunday afternoon, I made a decision.  Regardless of how hard it feels, I have to keep pushing, have to keep telling myself and my body yes instead of no.  Sunday was a game changer for me...and it motivated me to work twice as hard today.

I huge thanks to Coach Paul for the instruction, Coach Mike for the motivation and keeping me centered, and Kristin, Chris, Thomas, and Paul for cheering for us.  And a big thank you to Claire, who, even though she left me in the dust, came back to do the wall hip stretch and chat when she was done.  :)  She's the best!  I must add that we both hit PR's today.  Claire had never used a wall ball heavier than ten pounds prior to today, and I had never used heavier than twelve.  Go us!!!

my quiet time...

Long awaited Friday. 

For the last few months, Fridays have been set aside for front squats, high bar back squats, and a wod.  I feel as though I struggle with front squats.  I don't feel as though I have the core strength I need to really feel comfortable with front squats.  That's probably a question for Michael Kelley.  I'd ask him if he ever stopped yelling at me.

You see...he may have a reason to yell.  I work hard in the gym.  I feel like I put in the work.  I still don't look how I want.  Why?  It's not for lack of trying in the box, it's my diet.  A few weeks ago I attempted Whole 30.  That was a mistake on my part.  I should have gone in stages to work to it.  I've never done well with strict plans like that.  Michael Kelley says I need mental strength training, or as he likes to call it, MindFit.  He's right.  Food should not defeat me.  How pathetic is that?

Recently I've broken Whole 30.  My downfall?  Chocolate.  Plus I'm weak.  Let's face it, when you can't conquer your diet and you work as hard in the gym as I do...that's what it is.  Weak minded.  Which is funny since I'm so damn stubborn and strong willed about everything else.  Michael Kelley was none too happy.

I've made a goal though, with the advice from the lovely Claire Powell, I've decided to start small.  I'm cutting out grains.  Step one.  Last night I after my text war and getting reprimanded by Michael Kelley, I immediately went to my pantry and cleared out the things I should have cleared out weeks ago.  Pasta...gone.  Pancake mix...gone.  Chocolate...GONE.  Gasp.  That was painful to do.  I even had to walk it down to the dumpster immediately so I wouldn't change my mind.

This blog is called Tales of a Quitter.  Because in all honesty, that's what I have been doing.  I quit on the diet.  But I'll bounce back.  The key to falling off the wagon is to get immediately back up and hop back on.  Don't wait for the next wagon to come pick you up...chase that other mofo down.  I've had a history of letting my disappointment in myself affect my future progress.  I've been self-defeating for so long.  It's time that things change.  So here, on this Friday, I've decided to put me first.  To be hard on myself without being harsh.  To not let my stumbles turn into full blown failure.

With all that being said, and me sharing FAR more than I ever do, I'll lead you into today's programming.

Strength was to work up to a heavy set of three on front squat.  Last week I was able to get 113# once.  My old 1RM is 113#.  Last week I had to bail as I attempted my second rep.  Thankfully Coach Paul used me as an example of the right way to bail.  See, even sometimes when I fail I win! 

So today, the plan was to get 113# for three.  Warm up sets were fine.  I had Jeff and Heather A. across from me on the rack.  It's a motivating sight.  Jeff and I always used to be rack buddies.  I feel so bad for him though that he has to witness the faces I'm sure to make when lifting heavy weights. 

My sets went as follows:

3 x 63#

3 x 83#

3 x 103#

3 x 113#

I got my 113#.  Not too bad considering that was my old 1RM.  Things can only go up from here.

Immediately following, was a set of twenty reps on high  bar back squat.  Last week was 73#.  This week was to be 78#.

20 x 78#...done.  Don't be fooled, it was not fun, or very easy.  But I probably could have done more. 

Our conditioning:

AMRAP 10

10 shoulder to overhead (style of choice) 90% of 5RM press from Tuesday

10 box jumps or bench jump overs

10 kettlebell swings

My 5RM press from Tuesday was 63#.  Ninety percent of that is 56#.  So I ask Michael Kelley (and yes, I have to use his full name), should I do 53# or 58#?  He just looks at me.  I say, "58# then?".   He nods.

I'm setting up for box jumps, and I always use the 24" box.  I like box jumps.  It's one of the things I'm good at.  Michael Kelley comes over and tells me I should try jump overs.  With my best sad face I say, "but I like box jumps, I'm good at them".  He tells me jump overs are more challenging.  Jump overs it is.

When choosing a kettlebell, he walks over and says "35# or 40#".  I grab 40#.  When I set it down, I immediately think, what have I just done?

After hastily wrapping my wrists for me, because he was not happy with me, we get started.

First round of s2o goes ok.  58# isn't so bad yet.  I'm able to do the first set unbroken.  First round of jump overs goes alright as well.  Then...kettlebell swings.  As you all well know, the kettlebell makes me feel like Bambi learning how to walk.  I just feel awkward like I'm going to fall over.  And swinging one-third of my body weight doesn't help.  But kb swings go ok.  Then back to s2o.  But first, I have to tie my shoe.

Second round is a little more difficult.  I try to be smart and do five, then drop, then do five more.  I have this nasty habit of not pacing myself correctly and I burn out...fast.  So five-five and on to jump overs again.  At this point jump overs feel like a break.  I try to make it a game, at least in my head.  Second set of kb swings goes as planned, unbroken.  I'm slightly impressed with myself.

Third set, I don't really remember.  In all seriousness, I can't recall.  Fourth set I know my arms are dying.  I have to break kb swings in fourth set.

Fifth set and this is where Michael Kelley starts his yelling.  I've already tampered with his mood enough today, and now here he comes, like a hornet just waiting to be pissed off so he can sting you.  Fifth round, five s2o, drop, five more s20, drop.  I barely pause on the jump overs, but as I do the ninth one I take a milli-second break, and I hear him scream, "don't stop".  He's right, if I want to finish this round, I can't take breaks.  As soon as the tenth one is done, I pick up the kettlebell.  I hate this kettlebell.  I'm swinging, remaining unbroken, and I hear him counting down.  I get to nine, and I stop, because I SWEAR I hear Michael Kelley is on zero.  Nope, just my brain screwing with me.  I had two seconds left. I wasn't happy.  I said the words out loud, "I just want to lay down".  So I did.

So my total score was 5 + 29.  Yep...one shy of a complete round.

One rep away.  Sheesh.  I'll get that one rep next time.

The title of the blog today is probably deceiving.  My quiet time involves the sound of Michael Kelley yelling, or Coach Paul counting down, or weights hitting the floor, or feet hitting the box.  The highlight of my day, second to crawling in bed, is the box. 

time management...

Second day in a row?  Be shocked.  I know.  Also...you're welcome.

Wednesdays have never been my favorite days.  They are two days away from Monday, but two days away from Friday, and people call it "hump" day.  Idk, just never been my favorite.  Also...I have started saying the letters "idk" in place of the words "I don't know".  Don't ask.  It's very teenage girl of me, but for some reason, I can't stop.

Abbreviations aside, Wednesdays have quickly become a special day to me lately.  Wednesdays are deadlift days.  I like deadlifts.  They make me feel strong.  My old three rep max was 168#.  Today was supposed to be no different.  But it was.

First, there was the very big problem that I was in full make-up.  This presents several problems.  I typically attend the morning class with a fresh face.  I feel like my face will melt off during the workout when I have make-up on.  It would be like a really freakish CrossFit horror movie in which the short sweaty girl frightens off the rest of the gym members due to looking like Freddy.  Or was it Jason?  Idk.  Also when I begin to sweat the make-up can get in my eyes and it stings.  Tonight was no exception.  Perhaps I should wash my face before evening workouts from now on.  You know, get all clean and fresh for the gym.  Wait.....

Today before deadlifts Michael Kelley tells us to work up to a heavy set of three, or if last week was hard, to work up to that weight at five instead if we want.  I have a problem with warm up sets.  I never know if I want to warm up with lighter weight and then jump to my goal, or if I want to steadily work up to it and only have to jump ten pounds.  That being said, today my time management was very poor.  I worked up to 153# for five reps.  Michael Kelley was NOT impressed. 

I will take this regularly scheduled break to note a very special conversation and accomplishment.  Upon getting ready for the wod, Kristin asked me how deadlifts went, I very shortly explained how poor I am with my time management skills, then asked her what she did.  Ms. Kristin Kirby entered the 200# club tonight!  So a huge congrats to her!!!  There are several women in the 200# deadlift club, and each one is equally impressive and amazing!  Hopefully with Michael Kelley's time management assistance, I can get there sooner than later!

Tonight's wod consisted of the following:

4 rounds for repetitions

1 minute plate burpees (25# plate)

1 minute toes to bar

1 minute double unders

1 minute rest

Sets go as follows:

1. 14, 13, 30  Total: 57

2. 13, 11, 22  Total: 46

3. 12, 9, 13     Total: 34

4. 10, 10, 7     Total: 27

Round one was ok.  I felt like I was keeping a pace, and burpees aren't my specialty.  Add a 25# plate on top, and it's magic that I can get that many done in sixty seconds.  Toes to bar is also another favorite.  I have decided that my body just likes to swing on the bar instead of kip.  Kipping is a skill, one I have not yet mastered.  It's a work in progress.  Double unders are my mortal enemy, well, right behind wall ball, and running, and maybe rowing.  Anyway...I think Michael Kelley secretly hates me.  Or maybe he's just mad at me.  Why, you ask?  Because he took burpees, added weight, then toes to bar, then double unders, and made it a wod.  Three of the most challenging things about the box to me were the wod.  He should name that one after me.  Seriously.  Then everyone can say "I hate Brooke".  But then again no one would ever say that.  I'm friggen fantastic.

Second round was almost on par to first.  At this point I'm slowing, but keeping somewhat of a pace.  Double unders are coming more easily than they typically do, and I'm not sure why, but I've learned not to question it when things come slightly more easily.

Round three sucked.  You see that right?  It S U C K E D.  At the end of round three, I sit down, frustrated, glad I'm done.  Then I hear Michael Kelley say "thirty seconds".  Wait...what?  Oh damn, that's right.  FOUR rounds.  Not three.  Shit.

Round four was just  pathetic.  Round four it took everything I had to do ten burpees in one minute, ten toes to bar in one minute, and the double unders just completely disappeared at this point.

Practice makes perfect, so that's what I'll do.  In the other window of my browser, I am currently ordering an RX Jump rope.  Well not right now, but I need to choose the size, and the color, color is terribly important!  I shall practice until I can defeat double unders. 

Once the wod was complete, we had a three minute glute bridge task to complete.  I chose a 25# dumbbell.  Sixty two reps in three minutes.  Sheesh...my ass was on fire. 

So, what did we learn today? 

1. Brooke needs to improve her time management while in the box.

B. Kristin Kirby is, in fact, a beast.  Also, I attribute her success to my kind words in my last post.

III. Double unders will soon become my bitch.

Tis all tonight my loving and adoring fans.  I shall re-connect at some point on Friday, seeing as how Thursday is REST day! 

Goodnight my loves.

3 months gone...

Now, before you get all judgemental, I've been working out the whole time.  In the past few months, I've missed no days with the exception of Saturdays, and I've very much improved.

Let's start with the goals I've achieved.  First, there was squatting my body weight, that was old news I believe.

Next...there was BODY WEIGHT PULL UPS.  That's right...I did pull ups.  Yep...no band required.  Did about eight one day.  Uh huh...you read that right.

Next...there is my new three rep max on deadlift of 168#.  Indeed.

So now that I've bragged on myself, let's update on the status of the box.

Crossfit Zeal is by far one of my favorite places.  Not just my favorite gym, but one of my favorite places.  It's a place I can go to improve myself.  It's a place I can fail and still know that I am improving.  It's a place I can go that is free of judgement, because everyone is there for the same reason.  It's a place where I can compare myself to others, but truly only compete against myself.  I use others as motivation.

There are some fantastic women in my gym.  Take Lauren, this girl is like a machine.  She's my size, small and compact, yet she deadlifts over 200#, squats around 200# I think, and can clean in the 130# range if I remember correctly.  Okay, I may stalk her on the board a little.  Before you get all creeped out, I promise it's out of sheer admiration.  The things she can accomplish make me think that maybe I can do that too.

Then there's Kristin.  This girl has the endurance of a maniac.  A workout that takes me nine minutes takes her six.  She is constantly cheering others on once she's done, and always has the biggest smile and kindest things to say.  She's confident and sure about her abilities, yet still extremely supportive of the ones around her.  She's a rare gem.

Then there's Heather A.  I have to mention the "A" because we have several Heathers'.  Heather is older than I am, yet looks my age.  She has a husband and a family, and she looks fantastic.  She's strong and solid, and as impressive as Lauren.  She's kind and unique.  Her red hair sets her apart like her strength does.

The other red head that is just gorgeous as ever is Claire.  I feel as though I'm always chasing Claire.  I've had the joy of working out with her more than any of these women, and I've had the pleasure of watching her improve.  From having to use a box to squat coming off a hip injury, to doing "Fran" today with 53# thrusters and breaking parallel.  Watching a woman with that kind of strength and resilience is incredibly motivating.

I'll complete my stalker complimenting list with Johanna.  Johanna is new to CrossFit, as most of us, and is probably the kindest, purest person I know.  She's quiet, but when she speaks you listen, because there is always a kind word to be heard.  She's powerful and improving quickly.  It's been awesome to watch her as well.  Watching her learn the movements and get stronger.  She's gained strength quickly.  She recently organized a girls night for the gym, she's incredibly thoughtful, and absolutely stunning.

The men of the gym are just as amazing.  But I better not boast about them too terribly much or I'll have hell to pay in the size of ego's tomorrow.

Coach Mike, whom I write a lot about, or used to, truly cares about the performance of every athlete in the gym.  He wants to see improvement, and he watches carefully to not only guide us, but to learn what motivates us.  He educates us, and pushes us in ways a lot of us could not push ourselves.  I know personally he has learned when I'm struggling, and what to say to get me back in the zone.  He practices what he preaches, and he's an absolute role model for everyone that watches him.

Coach Paul is, in a word, unique.  He's freakishly athletic, and watching him wod is like watching one of the little energizer bunny puppets, he just won't stop.  When he coaches, people listen.  He explains why he's asking you to do certain movements or warm ups, he goes out of his way to ensure that you understand what it is you are doing.  During strength workouts, he watches everyone individually to ensure accuracy in their movements.  Working out with Paul is always a blessing, as I always walk away with knowledge and confidence.

Paul's husband, Jeff, is another of my favorite people.  I'm always happy to see him in my class.  He's incredibly sweet and hilarious.  And he doesn't stop.  I feel as though I'm always one step   behind him in the wods, I can see him out of the corner of my eye right ahead of me.  He's always lending a hand whether it be a motivating word, or helping to clean up after the wods.  Also, he lets me steal his tape.  :)

I write all this to lead up to this...

My gym has been my backbone recently.  It has been the one constant thing that has made perfect sense.  Weights don't lie.  Improvement doesn't lie.  The comments I get from my family aren't just nice comments, they are truly impressed.  When work has me stressed to the brink, or when things get a little overwhelming, I can count on this gym to simplify it. 

I walk in every day and there is a plan laid out.  There is a coach ready to take you by the hand and lead you through the movements.  There are people there to motivate and encourage you. 

Now that I've completely sapped out, we can snap out of this and get back to normal.

Today was "Fran".  Fran is this little bitch that is 21-15-9 of thrusters and pull ups.  What is a "thruster" you ask?  Haha...shut up.

A thruster is basically a front squat with a push press at the top of the movement.  Trust me, it's as fun as it sounds.  That paired with pull ups made for a very sweaty, very tired, very frustrated Brooke today.  See?  Fran even makes me talk in third person.  Told you she was a bitch.

Now that I'm back and you're so excited...I'll try to update on a more weekly basis than quarterly from now on.  Get excited...things will get back to normal soon...

but i wanna be like LeBron...

Hello all. No, I haven't taken another week off. Honestly, I've just been 'working', and been busy so I haven't had time to entertain you all.

But fear not, your leader is back and ready to amuse you.

I went to the gym three times last week. Yep...not too bad. I do remember one of those days I got so frustrated with my workout that I almost quit. Another day involved running. And yet another day my neck was still so sore from my injury that I got while moving my loving sister to complete it.

Last Monday we did Olympic lifting, then five rounds for time of the following:

3 power cleans

9 burpees

12 toes to bar

However, since I couldn't lift very heavily, I did 6 power cleans with just the bar instead. I only made it through four rounds before having to call it quits because of my neck. Ugh.

Tuesday I missed because I set my alarm clock all wrong. Boo.

Wednesday was fun. We took some time to establish a 1RM of three touch and go power cleans. I forget what my max was. It is written down in my book at the box. I do keep up with things, last week was a tad crazy, so I forgot to take pictures of my WOD's so I had them when I was blogging about it. I work so hard to entertain you.

After the strength part on Wednesday, we did the following for conditioning.

In twelve minutes:

100 double unders...

then with remaining time:

5 push jerks at 70% of 1RM for tag power clean

200 meter run

Since I've never attempted a double under in my LIFE...Mike decides it would be a good idea to let me just to six minutes of as many double unders as I can complete, then spend the other six minutes doing the rest. Double unders are not the hardest thing in the world. I'd rather try double unders than wall ball any day. However, the jumprope is so thin, that when you miss your double under, it smacks you. It's like a small punishment for not getting it. Like a smack on the ass with a switch from when you were younger. This happened to me several times over the course of six minutes, and no, I did not enjoy it. I also got little whips on my shins, calves, and on my arms. There was also a time where I accidentally stood on the rope as I tried to attempt one and the rope came ripping out of my hand. Ouch.

With the remaining six minutes, I get three rounds plus five reps. I think I was using around fifty three or fifty eight pounds. That workout was tough. Running gets me every time. Every time I head out of the back door of the gym for the run, I just think to myself, "I hate running". I'm sure it does nothing for my motivation, but somewhere along the way I remind myself that bikini season is coming up, and my hatred for running subsides momentarily. Then I have to turn around and run BACK to the gym, and the hatred returns.

Thursday was open gym, but I really wanted to do Tuesday's WOD. That's the one I missed.

Strength for the WOD was four sets of five low bar back squat at 60, 65, 70, and 75% of your 1RM. My 1RM is 115, so you do the math. Once that was completed successfully, the next part was three pull ups on the minute for ten minutes. I started out with the blue band, which is fifty pounds of resistance. After the sixth round, I had to add the red. No way I was completing all thirty, and that's what Mike wanted me to accomplish. The next part I didn't do, because it included squats, and we were squatting Friday too. So I did three heavy sets of deadlifts and called it a day.

Needless to say...I missed Friday...shucks.

Monday comes, and I have to be in the office on time. That gives me two options, sleep in and go Tuesday, or get up and go to the six am class on Monday and then go Tuesday. I slept in.

I packed up all my things last night, and rose bright eyed and bushy tailed this morning to go to the gym. As I walk in the door, Mike looks at me and laughs. I didn't think that was very nice, but he says that's the reaction I invoke. Ugh.

The WOD is the following:

Low bar back squat: (instructions are to fight the urge to max out and stick to the percentages)

5 @ 60% *68#

3 @ 70% *78#

2 @ 80% *88#

2 @ 90% *103#

1 @ 95% *108#

1 @ 103% *118#

So, if all works out, then everyone should have a new 1RM today. Well, I did!!! If you'll remember, last time I maxed out, I did a sloppy 118#, so he set my 1RM at 115#. Today he said this one was better than last time. Very excited about this!

The next step was similar to what we did last week. Okay, I lie, it's identical to what I did last week. We are to do three pull ups on the minute for ten minutes. The goal this time is to challenge, even if you can't complete all thirty, to at least have a baseline to improve on. So this time, he gives me the blue band. At first it was the red, because I suppose I was feeling saucy, but I quickly remembered that the red band was not quite enough. So blue band alone it was. In between a few of the sets, I would chalk back up to get a better grip on the bar. At one point, Mike said, "can you not chalk so much?". I immediately clapped my hands together at him sending a puff of chalk into the air. He looks at me disapprovingly. "But I wanted to be like LeBron", I scoff. He returns my look with a menacing look and says, "and I like to have a clean gym.". Sorry, coach. Last week I started out with the blue, but transitioned to blue/red after six sets.

I completed all thirty!!! YaY!

The next part of our conditioning is wall ball. Have I mentioned how much I hate wall ball? The plan is do to AMRAP in three minutes. Longest. Three. Minutes. Ever. I choose the eight pound ball, simply because I do not think I can hit the target with the ten pound ball every time. Boy...was I right. I get forty three reps in three minutes. And I hate wall ball even more now.

I'll add, there were about six reps I couldn't count because they didn't hit the target. I was honest at least. The other ones I'd hear coach Mike go "Nope!".

He's very motivational.

Now that you're all caught up, I should get back to my job. Especially since my boss is a Facebook friend. I know...I don't know why either.

Here's to working hard at the gym, and hardly working at work. Kidding, boss. Swear!!!