Apr 7, 2010

WOD at Ultimate

On my way home from visiting my sister, I joined in on a noon WOD at Ultimate CrossFit. It was good to be back! Especially since I got to catch up with Mie on her new endeavors in Oly lifting.

Deadlift 3-3-3

145 - 175 x2 - 170

My low back is aching, so I'm thinking I didn't do so well on form... Seems like if I go a week without doing longer sets of deads, I go back to being really really shaky on form. Yikes. Time to incorporate into a weekly post WOD cool down...

Sumo Deadlift High Pull (95/65)
Box Jump (24/20)
Kettlebell Swings (1.5/1)

Results: 8:13

Not too bad, considering the crap I've been putting into my mouth. Yikes.

Coaching tomorrow and Friday, we'll see what I get in for WODs. I'm thinking I should get back in the pool tomorrow or Friday, so I don't lose the conditioning that I built up over my 3 weeks of swim and lifeguarding classes.

I've been reading Katie's blog for a while, and you should all head over to her place and read this post.
And for the first time in my life, I am SURE that I am made of pretty tough stuff and I already KNOW that my team is. For the girl who two years ago was overweight and couldn't do a pull-up or a push-up to get 18th place in the DC/WVA/VA sectionals shows just how powerful CrossFit (and this community) is... and to that I can really only say one thing.... Hooah!
War on fat needs to be turned into a war on carbohydrates. Let's see what the 2010 nutrition guidelines do to help our country get healthier -- if anything...

Are you giving it your all?

Includes this classic Glassman quote: "Optimizing fitness is a product of regular workouts whose intensity is only briefly sustainable."

I'm wondering if a statement like this is too harsh to throw up on our box's whiteboard: "If you are not progressing at a fairly substantial clip month over month, it’s most likely the intensity that you are bringing day after day that is to blame.  Up the intensity and the results will come."

HSPU tips -- I'll definitely be implementing several things from this article.


  1. If you think that's harsh, you should see the stuff CFC puts on their advertisements, much less what's on the white board. Accountability is sometimes very harsh and your gym should be OK with that. Since when did crossfitters pussyfoot around feelings anyhow?

    Excellent job on your dead lifts. Even in good form, things are going to hurt a little after a good workout. Many times my shoulders hurt after deads too.

  2. You should put quotes up like that to keep people in check.

    I have a friend who's 6'1" and very thin. All she wanted was to do push-ups. We started in March at 0. As of yesterday, she was up to 6. Our friends told me it was "impossible" because she's too tall. HA!

  3. That quote is not too harsh at all. CF is not supposed to be fluffy and sweet. ;-) Statements like that might make the difference in someone progressing. Your link to the article about drinking water during a WOD a few weeks ago really helped me - I took it personally, and took it to heart. :-)
    Now, off to read your other links!

  4. Thanks for all the link love! It's great to know that someone is reading all my mindless ramblings! :)