First time Power Snatch and 800m run for time.

The other week we had a 800m run for time - my time was 7:57 minutes.  Have I mentioned how much I hate running, I really hope it starts to get easier!  First off, I'm a slow runner because I'm trying to pace myself so I can hopefully run the whole time.  Second, I'm kinda happy with myself that I ran most of the 800m.  That's half a mile and anyone that knows me, knows I'm not big on running.  I'm pushing myself to do better, I've even thought about running on my 'off' days to get better. 


Power Snatch

WOD
5 rounds
3 Push press -35 lbs
6 - power snatch 35 lbs
9 - deadlift - snatch grip 35 lbs
Time: 8:59 mins

That was my first time doing a snatch of any kind, so the coach was nice enough to bring me and another girl aside to really make sure we got the move down before starting the WOD.  I really appreciated that because I was kinda lost at first.  I went light on the weight because right now I'm focusing on perfecting my form instead of going heavy and having poor form.  The coach said I was doing great.  The snatch move felt different than any other move I've done before.  I liked it, I really felt the movement in my core when bringing the weight above my head.  Can't wait to do them again.  I've been using my PVC pipe at home to practice moves (I know, I'm hooked!).
Don't know what a power snatch is? Check out this video

I really love going to CF classes.  On my off days, I'm kinda like "now what?"  I want to go to class every day but I don't want to wear my body out.  I'm going to start doing light workouts on my own on my off days.  School starts soon and I'm already trying to figure out how I'm going to fit crossfit into my busy schedule.  I'm think I'll need to become a morning person if I want to stay consistent with Crossfit.  Atleast the box just added a bunch of new times so I have some more options for morning classes.

Week 7 & 8: Still going strong

While I was taking the On-Ramp classes, the coaches recommend at least 3 days a week of Crossfit.  At first, I thought "I dunno if I can do 3 days of this stuff", now I'm thinking "I wish they had more class options cuz I wanna go more like 5 days a week".  Monday thru Thursday - the times are great for me, but then the Friday thru Sunday classes are very limited.  Saturday is a free class, then open gym.  Although I'm not really sure what I'd do with an open gym??  The coaches said the free class is more of a beginners class - I'm thinking movements that doesn't require weights.  Sunday, they have an 11am class, which I can totally attend but I wonder how busy it will be.  Some of the girls from my 7:30 class said they tried the 11a Sunday class and it wasn't bad.  I've been in the regular class for less than a week and I've already made friends.  I love the sense of community and rooting eachother on.  At regular gyms, I rarely talk to anyone.

Week 7

My first regular CF class (Monday evening)

I was really nervous, like butterflies in my stomach nervous, before going to my first class.  I wasn't sure what to expect or how much harder the classes would be than the On-ramp classes but I made it there.  After all, I can't let my money go to waste.  I signed up for unlimited classes...which is a little pricey $135/mo, but I figure it's cheaper than getting a person trainer that's $50/session.  Of course my first class looks super hard!  The warm-up itself was rough.

Covered in sweat - already gettin CF hands

Warm-up - 400m run, 30 squats, 10 push-ups. x2 
WOD -
"The Seven"  Seven rounds for time of 35 mins.
7 Handstand push-ups (modified - used a tall box, knees on, bent over the side doing handstand pushups)
135 pound Thruster, 7 reps (scaled to 45 lbs)
7 Knees to elbows (last round was actually easiest because I figured out how to really control my movement)
245 pound Deadlift, 7 reps (scaled to 65 lbs, I probably could have done heavier)
7 Burpees
7 Kettlebell swings, 2 pood (scaled to 10 lbs)
7 Pull-ups  (I had to use two bands :/)
 This was really a tough workout!!  I came out with a few bruises.  I made it through 3 and a half rounds.  Room for improvement!!

Tuesday:
Stretch
Warmup - 400m run, 20 squats, 20 lunges, 200m run.  30 PVC Passover. 10 PVC OH squat. 

WOD - 35 mins.  4 rounds. 15 squat clean, 15 press, 15 OH squat, 15 SDHP (sumo deadlift high pull), 200m run. 

I made it to 2 +3 (2 rounds plus 3 into the next)
Day after - I was a little sore but not too bad.



What I look like AFTER a crossfit workout

Thursday 

Stretch 

Warmup - 200 m run. 20 squats, 20 pass overs

WOD
Roll & climb -
roll dice

Odd - 10 wall balls

Even - 2 rope climb or 2 wall climb



1 - 500m row

2 - 200m run, 20 squats

3 - 10 thrusters

4 - 10 burpees for another team

5 - 16 push-ups 

6 - 13 slam balls

30 mins straight

Week 8

Treated myself to a haircut.  :) 

 

.

I made it to 4 class this week!  Monday, Tuesday, Thursday and Saturday.  I skipped Wednesday because of my box jump fail on Tuesday.  My shins were pretty messed up and still in pain!  I surprised myself by going on Thursday because I went kayaking earlier that afternoon.  I thought I'd be tired from kayaking and being out in the sun, but surprisingly I still had plenty of energy to spare!

Saturday's Buddy WOD

I'm in the front of the pack carrying my partner

Saturday is my box's free WOD that anyone can come too and there is no cap on how many people can come.  There was a surprisingly large number of people there.  Lots of regulars, and new people checking the gym out.  I got Stella to check it out with Stacey and I but she didn't seem to be a big fan of it.  She didn't like having to partner up with people she didn't know.  I guess it's not for everyone.  I'm a big fan though. 

I'm looking forward to tonights CF class.  I liek that I'm meeting new people, we root eachother on, I push myself harder than I normally would and I even though it hard work, I love the feeling I have afterwards.  Now I understand what all the hype is about. 

Box Jump Fail

It's my third week of Crossfit and I'm loving it!  I'm hooked already, despite the many bumps and bruises I've gotten.

Yesterday was our second day of box jumps.  The first day I did about 105 box jumps.  It sounds like a lot but it was broken up into sets of 15.  Yesterday, as part of the WOD, we had to do 25 at a time, 100 total.  I was on my last set of box jump, actually my last exercise of the WOD too, and WHAM! I missed the box.  Smashed my shins right into the box.  Hit my wrist on the box too.  Boy, did that ever hurt!!  I heard a few "are you okay?"s, I said yes and finished out my set.  But I wasn't okay.  My shins were killing me!!!  I'm glad I had on workout pants or I'd be bleeding for sure.  This seems to be a common injury in the crossfit world.  If you look up box jumps, you are likely to see some nasty shin injuries.  I should be thankful it didn't cut the skin. 

If you don't know what a box jump is, check this out:


How to Box Jump - by IMMUVIT

The aftermath, I had a lump on each shin, accompanied by a large bruise probably about 2"x3".  I iced them with frozen veggies when I got home.  They still ache the second day.  And even after all this, I still love crossfit. 

I'm debating if I will go to CF tonight for the 3rd day in a row, or if I should take it easy and just go on a 3 mile walk.  We will see how my shins feel.  Right now they are killing me and still feel very swollen.  I'll post pictures of the bruises later.

**I am kinda proud of myself for finishing the set of box jumps after my misstep.**

 

Bruises from my failed box jump, 3 days after.  Atleast they are healing already and the swelling is going down.

Paleo Banana Pancakes

So I recently started eating paleo again because I've heard it will help with my energy levels and I'm on a mission to get in better shape before my friends wedding in 2 months!  It's creeping up fast.

So I bought bananas the other day because I like to eat them before or after crossfit classes.  Well I have 3 left and they are brown already!  I hate to just eat brown bananas, but they are still edible.  So I figure I'd try to make paleo banana pancakes with them.

I found a recipe online:

Paleo Banana Recipe
1 Banana
1 Egg
a pinch of sea salt and/or cinnamon (optional)

Start with one banana. Mash it up really well and add an egg. I sprinkled a dash of sea salt and cinnamon in there.

Put it in over medium heat in a nonstick pan and let it brown on one side before flipping it over.  Let it brown before you turn it over or you'll have trouble flipping them.

Cook both sides and your done!  It should make 3 to 4 small pancakes.

Review: They were really good!  I put a little extra cinnamon on them after they were done.  Tastes mostly of banana, like a banana dessert or fried bananas.  I will be making these more often!!  I'm thinking I could add some protein powder or sunflower butter to the batch to make them a little differently.

Week 6: Completed the On-Ramp Crossfit class!

I survived On-Ramp Crossfit classes!

Here is a run down of what we did.

Class 2 (Thursday)

Stretching
Warm up  -Run 200m, 15 squats, 10 push ups, 10 burpees. x2 (more like a workout than warm up!)
Practice - dead lift and power cleans with PVC pipe.
WOD - 200m run. 20 lunges with plate overhead, 10 ring rows, 10 k2c, 15 power cleans, 20 lunges with plate over head, 200m run. 

*K2C - Knees to chest on pull-up bar. K2C is an easier version on Toes to Bar

Day after - My legs are useless. It hurts to sit or go up or down stairs.  My shoulders/back feel tight but not too sore. My core is also a little sore. Ouch.

Class 3 (Sunday)

Stretching - high knees, butt kicks, squats, lunges, jumps, high kicks.
Warm up - 250 m row, 20 squats, 10 push ups. x2. (x2 means repeat this twice)
Review - power cleans (PVC, 35 lbs bar, then 55lbs. I have a bruise on my collar bone from these.)
Practice - thrusters (PVC, 35 lb bar, 55 lbs too heavy).
-Wall balls - 10 lbs. Harder than they look!! Squat down, throw up to line, catch, repeat.
-Box jumps....for some reason, these freak me out!! I'm afraid I can't jump that high and I'm gonna kill my shines against the side of the box.
WOD -  500 m row. 15 Thrusters, 10 wall balls, 15 box jumps, 10 sit ups. x3 500 m row.  For time, 30m, 30s. 

Today was tough, but I made it through and I feel great.

Class 4 (Monday)

Stretch
Warm up - Run 200m, 20 jumping lunges, 20 push ups, 10 slam ball (15 lbs - mine didn't bounce, I think I needed a 10 lb ball) x2
Review - press, cleans, thrusters, OH squat, dead lift, sumo dead lift high pull
WOD - 12 min AMRAP - 5 burpees, 10 cleans (35 lb bar), 10 thrusters (35 lb bar), 10 OH squat (PVC), 15 sit-ups. I completed 2.5 rounds in 12 Min's, probably could have done better if I realized it was only 5 burpees...not 15!  The first 2 rounds I did 15 burpees each. 

Sore leg and back muscles - use lacrosse ball to roll out quads and back after class and next morning.  It seems to help some, although my quads just feel tight.  A different type of sore than after the first 2 classes.

*AMRAP - "As many rounds as possible" in the amount of time they give you.

Class 5 (Tuesday)

How I feel after 3 days in a row of CF!

Stretch
Warm up - 400 m run.  20 mountain climbers (make sure knees to elbows), 20 lunges, 10 passovers with PVC. x2
Review -  all previous moves. 
Practice - show us 'jerk' movement.
WOD - 400 m run.  10 wall balls, 5 stand up with 10lb ball. x3. 400m run, 10 clean/jerk, 5 K2C. x3   I preferred the second half of the WOD.  I like to 'clean'.

Today my quads hurt so bad when I'd get low in squats/lunges, esp at the hip joint on right leg. How to prevent it from happening. I told them about my legs killing me. They said push through so I did. They said cf actually recommends 3 days on, 1 day off.  I'm gonna try 2 days on, 1 day off in the beginning and then go from there.

hip iliopsoas muscle injury symptoms

Class 6 (the final on-ramp class - Thursday)

Stretch.
Warm up - 200m run, 15 push ups, 20 squats. x2
Review - everything we've done so far.  We did 5 of everything with a PVC or kettle bell while they watched our form.
Tonight, we met "Cindy".  She is one the benchmark WODs for crossfit. 
WOD (Cindy) 20 AMRAP - 5 pull-ups, 10 push-ups, and 15 air squats. 
- I got off to a slow start because I didn't have the right size box to stand on to get in the band.  I need to work on my pull-ups, I used the band but after a while, I switched to the ring row.  Push-ups were on my knees.  I found that going lower in the air squats was less painful for my quads.

Next day - my upper arms and upper back were sore.  My quads just felt super tight.  I'm going to take off until Monday, when I start the normal CF classes.

How I feel about Crossfit after the On-Ramp class?

As you know, I was pretty nervous/scared about starting crossfit, but I loved it after the first class! I'm excited to see how my body adapts and changes with crossfit.  I took a before picture before I started Crossfit and took some of my measurements.  I'm going to do this again right before my friend's wedding.  My good friend that came with me, liked crossfit too!  I'm not sure if she's going to sign up for classes because she doesn't have a whole lot of extra time or money because of her upcoming wedding. 

I used chalk for pull-up bar moves, no gloves.  Chivo was happy to hear this.  The coaches said I have good form, but that I need to work on my endurance.  They said the endurance will come with time and they think I'm ready for regular crossfit classes.  :)  So I have officially signed up for a monthly membership.

Tips the coaches gave me: Drink lots of water.  Roll out your muscles with a lacrosse ball or stiff foam roller/large PVC pipe.  To really see results, you gotta work on the diet.  They suggested eating mostly paleo.  They said paleo will help with many different ailments - like more energy, better sleeping, etc.

I drank the crossfit Kool-aid, and I liked it.

Week 5: My first time trying Crossfit

Before Trying Crossfit
So I start Crossfit tonight and I'm scared!!!  The owner of Clutch Crossfit has a saying "Decide you want it, more than you are afraid of it".  I love this saying and I'm totally gonna roll with it.  I'm definitely afraid of starting crossfit - puking, not making it through a workout, too out of shape to do it, heavy weights, fast paced, hard as sh*t.....but I think the benefits could outweigh me being a chicken.  If you want something bad enough, nothing will stop you from having it.  I'm going to step outside of my comfort zone - ie the gym - and push myself to try something new.  Like I said, I'm on a mission!!

My Stats
Weight 7/10/2013: 1_2.5 lbs
      (I'll reveal my weight in September along with my after weight and pics.  I am aleady 7 lbs down since I came back from the Smoky Mountains.)
Height: 5'6"

Measurements
Neck: 13.5" (6/23/13)
Waist: 33" (6/23/13)
Hips: 40" (6/23/13)

After my first time at Crossfit

Boy, it sure did knock me flat. I gave it my all though. I was huffin and puffin.  Our onramp class was 5 people - 4 girls and a guy. Im kinda glad it was smaller because we get more focus from the coach. 

Here is what we did:
Warm up - with the regular crossfitters, kinda like cardio with stretching and lunges/squats...more like a gym workout!

WOD 1 - 10 squats, run, 15 squats, run. repeat.
I hate running, I wish I loved it. Maybe I hate it because I'm no good at it. Well I don't really have a choice whether I run or not so maybe ill learn to like it. I had to spit half way through. You know that feeling, where your mouth feels like its filled with thick spit. I know I know, it's gross but true. Maybe I need more water??  My friend did an extra round with me to keep me going, how awesome is she!
 

Then they gave 3 of us medicine balls and when we did squats, our butta had to touch the ball.  2 of the girls had boxes to squat down too.
WOD 2 - squats for 20 sec, rest 10 sec. repeat for 4 mins.
We had to count how many we did each time. We were suppose to be consistent. My first I got in 10, but then the rest were more like 5 or 6 squats.  Brutle. After this WOD, I felt light headed. The coach said that was normal because your body is adjusting to these crazy workouts. Btw, did I mention how cool the coaches are??  Super chill and nice and encouraging. I love it. Ways to improve your squat.

Next they gave us each Kkttle bells, I got 15lbs. They showed us what to do, we practiced it in steps, then did the following WOD/warm-up....are these considered WODs?
WOD 3 - 20 sec Kettle bell swings, rest 10 sec. repeat.
It was semi-easy at first, I think my form was pretty good. By the end it was pretty tough. Again, we had to count. My high was 8, my low was 6.  

After all of that, we were spent!!!  I was totally knocked flat, sweaty from head to toe.  They showed us how to use foam rollers to to loosen us up.  They said it would help with the soreness.  I've seen my friend, Chivo, use these before.  Now I know why he used them!!  I need to invest in one ASAP.

The Day After
The class was crazy hard, but I pushed through.  At the end, I was proud of myself for trying this and I'm ready to go back for more...even though I'm still a little scared.  I've been kinda bummed lately because of a breakup but I noticed that I've been in a good mood since crossfit.  I like that type of side effect!!  My body progressively got more sore as the day after went on!  My legs are the worst.  Sitting down and stairs are my enemy right now.  Crossfit again tonight, how will I make it through all the squats!?  Funny, but I'm already looking up crossfit and how to do certain techniques.  Chivo always talked about looking up crossfit videos and articles, but now I understand.


 

Week 4. No pain, no gain.

 

So I've officially signed up for On-ramp Crossfit classes.  I start in 2 days!  I'm excited and super nervous.  Atleast I got one of my friends to sign up with me, even if she doesn't stick with it after the fundamentals class, it will get me in the door and I can continue on my own.  The On-Ramp is a class that teaches you the basics of crossfit and gets you set up to take the regular crossfit classes.  $65 for 2 weeks - 3 days a week.  I can handle that....I have a feeling I'll be super sore though. 

Should I keep up with the JNL workouts at the same time as taking this class?  I think I will, cuz it would feel weird to not work out 6 days a week.  I feel lazy now when I miss a day or working out.  Like I said, I want to get in shape by my friends wedding which is a little less than 3 months away.  I can do it.  I've been consistent for 3 weeks now.  I'm feeling great.  I'm going to step it up and challenge myself by doing Crossfit.  I know that to really see results I need to get my diet straight.  They say it's 80% diet, 20% gym.  I've been doing much better with my diet and avoiding bad foods and eating less calories, but I think I need to make sure it's more nutrious, like I need to stick with the JNL fitness model formula OR try paleo again.  I've been in a little bit of funk lately so I've been kinda slacking off on my diet, but I'm gonna snap out of it and get my sh*t in order!

Here is their description of the On-Ramp class:

Over the course of the fundamentals classes, you will receive a comprehensive understanding of the CrossFit program. We will introduce, refine and discuss the range of motion requirements for the following movements:

• Squats: Air Squat, Back Squat, Front Squat, Overhead Squat
• Presses: Shoulder Press, Push Press, Push Jerk
• Power Movements: Deadlift, Sumo-Deadlift High Pull, Tire Flips
• Olympic Movements: Clean and Jerk, Snatch
• Gymnastics: Pull-Ups, Push-Ups, Ring Dips, Handstands etc.
• Other Movements: Thrusters, Wall Ball, Kettlebell Swings, Burpees, Rowing, Box Jumps, Jump Rope

Truthfully, I'm nervous about trying Crossfit but I'm gonna go for it anway!  I've been reading more about it and it's all scalable and you do not have to be in great shape before you start.  I'm going to give it my all.  I would like to eventually do a Tough Mudder or something like that.  I think it would be pretty bad a$$ to say I've done one and that I can climb a rope and do __ pull ups.  FYI....I can't even do one pull-up right now!!  I've heard a lot of people who are into crossfit, have said how much they love it, how much they can physically do now, and how happy they are.  I like the fact that it's more of a community.  At the gym, I don't talk to anyone except my old trainer.  Now I wonder if there is a way to avoid getting those nasty Crossfit hands......  they are rough and look painful.