Jul 28, 2010

Ooops, I did it again

Couldn't resist the Britney lyrics for a blog title, since yet again I have slacked on posting my WODs the day I do them. :-p

Tuesday's WOD was honestly just sad. I thought my head was in the game starting out, but then my focus just kind of whithered away, and I ended up performing really poorly. Well, you win some, you lose some. At least I had two very fast people to chase on the runs, reminding me I really need to work on my SPEED.
In 7 min: Run 800m then AMRAP deadlifts (315lbs/205)
Rest 1 min.
In 4 min: Run 400m then AMRAP thrusters (45lbs/25)
Rest 1 min.
In 2 min: Run 150m then AMRAP toes to bar
Results: 18 deadlifts (@ 135#), 23 thrusters, 6 toes to bar

See? Sad.

Deadlifts I pushed it -- probably should've made it to 20, but I am a form nazi on those and take my time on getting set up. Thrusters I just went into la-la land. I came in from the 400m run, and just dicked around instead of jumping on the bar. Booo to that. That's just a symptom that my head is not in the game. For toes to bar, I only did 3 before coming off the bar. My grip is stronger than that, I need to do at least 5 (minimum) before coming off.

All in all, I came to the box, did some running, got a good sweat, and left determined to do better the next day.

The best part of Tuesday is what happened after the WOD. One of our newer members, Kamie, said she'd like to try the Rx weight of 205 at least once, just to see if she could do it. So I was like, hell yes, let's do it!

There ended up being 4 of us who stuck around for about 20 minutes taking turns on the bar. We started at 155 and worked our way up from there. I was able to share some of my knowledge about deadlift form -- including my absolute favorite setup technique from Rippetoe. Helped Jess with her "shoot up butt", Kamie with pulling the bar along her shins, and Melissa with her form on return (I feel her pain on that one, I still struggle on my return).

In the end Kamie was able to pull 195, and after she did, she did an awesome happy dance and took a little victory lap around the box. She is my kind of chick, I love her energy. :-D

Typing up this story, it sounds so mundane. Four chicks in a gym just screwing around with deadlifts. But what made me so excited about it was that there were 4 of us bad ass CrossFit ladies hanging out, getting our strong on.

So many days I've seen the guys hang around to play with the barbells after the WOD. When the ladies stick around, they are usually chatting or maybe working on their kipping swing. Both of which are great -- I love days when people hang out to talk, and I love seeing everybody working towards getting their pullups.

Those 20 minutes yesterday morning were special because the universe was telling me, yes, you DO have a tribe here. Yes, there are other chicks who get excited about testing the limits of their strength and learning how to get even stronger. It's something I've experienced in other places, but it hadn't really happened here. I can't wait to see what happens next. :)

This morning I dialed in my focus and pushed myself, so I was happy about that.
2 rounds:
Row 500m
21 burpees
Results:  9:20-ish
 My girl Melissa rolled in at just over 7 minutes, she freakin' rocks my socks!

My first row was 2:01, the second row was approaching 2:20 -- I was too gassed to even look at the final time, but my pace on the rower display was up in the 2:20's for more pulls than I was happy with.

The burpees were just S-L-O-W. Holy cow. I was crawling up and down for some of them. But I didn't take any extended breaks, just slowed down the pace here and there to quasi-rest, so I'm happy with my effort overall.

After class I got a few of the ladies (all chicks today, woot!) to try the single-band muscle up progression setup. It really helped them to be able to focus on the skill of the transition -- both up and down -- by eliminating some of the weight in the movement. Even using a band to assist, the muscle up is still a really challenging movement, especially in terms of learning to support yourself up on the rings, and keeping the rings close to the body. Good stuff! Next time we'll set up the squat rack progression and see how people like that.

Time to get back to an attempt to be productive on my day off. I am super sleepy so I'm not sure how that's going to turn out. :)


  1. Coach Cheri...i told you your an inspiration!! did you see my suggestion for a new t-shirt for chicks like us, "Excuse me sir, Why don't you let me help you lift that?"

  2. Awesome post! Love the workout you did - that sounds like a fun one!

    So cool that you hung around and worked on those deadlifts. I would be so excited to hang around and see someone get a higher max on a lift and then be all happy about it. My kind of gals! :)

  3. That was my favorite part of working out at the barn... the post-workout, workout :) So much fun. Glad you have a great community of like-minded women in your life!