week of improvements

After a failed attempt in participating in Murph this past Memorial Day, I wasn't looking forward to doing any WODs this week. Tuesday called for a Snatch Complex of sorts and I was dreading it all day. My wrist was not so pleased with me Monday, how would it be a day later. Well, I have learned to always try at the very least, so I did. I managed to do an entire complex with just the 35# bar, but next could I add more weight? I threw on some 10# plates and went for it. My first attempt was a failure. My hand grip felt weak and I didn't feel like I had much control of the movement, BUT my wrist wasn't what stopped me. So I took a moment and rested before attempting again. Well guess what? I did it, not once, or twice, three times, but four times. Holy shit guys!! Do you know what this means?!?! Shit is getting better, that's what! Now granted it was only 55# but still, only a week or so prior I couldn't even do just the bar. Any sort of Cleans is still a bit iffy, I can't fully extend my wrist in a front rack position so I have to keep with the light weights.

I woke up this morning expecting my wrist to be sore or inflamed but it was not. So there was no way that I'd miss todays WOD either, which was going to push me to my limits I was sure. And it did. I honestly wasn't sure if I would be able to complete the WOD in its entirety or even without modifying the movement. It called for 5 rounds of 27 Double Unders, 20 Hang Cleans, and 15 Shoulder to Overhead. First of all, this sort of WOD taxes your grip, so going all out is a no-no. Secondly, Cleans are still an issue for me and to do that many, could I? I didn't ask Joon for any modifications because I didn't want something to bail to. I wanted to give me all and if I couldn't complete it, well than at least I tried. My grip definitely felt it, I had to break the Hang Cleans in sets of 4, and I did Push Presses and those were no easy feat. Again, I kept the weight light at 55# (prescribed was 65#) and paid close attention to my form. Being ever so careful on my wrist movements. About 3 rounds in I realized I was doing just fine and that I can FINISH this WOD as is. I looked at the time and decided to hustle it and get a time under 16 minutes. And I did!

Tonight I am feeling slightly sore in my upper body, but I feel great. I am delighted to know that after so many months of pain and setbacks, I am improving! It is such a great feeling!!!! I will keep you posted with future successes, hopefully a LOT more will come. Goodnight.

day 10, 11, 13/30: resting squats & realizations

My resting squat is definitely getting better, though from time to time my knees (specifically the right one) decides to be bothersome. I think the change in weather right now is not helping either. On day 11 I managed to get a flat-footed squat for a moment. This is a huge achievement and means my ankle mobility is getting better.

Day 10 after a sweaty WOD

Day 11, felt good in my squat & got some stretching in.

Day 13 after the CrossFit Open 14.3 WOD.

The day before participating in the CrossFit Open 14.3 with my gym mates I practiced my box jumps. I haven't been able to actually jump the 20 inch box. For the actual WOD step-ups are legal, so I knew I would be fine but at some point I need to get over the mental hurdle that stops me from jumping onto a box. So I practiced with a box up against a lifting platform, it makes the box about 16 inches. I then placed a 25# bumper plate on the floor and jumped onto the box that way, that make it about 18 inches. When I got comfortable with that, I changed the 25# plate with a 10# one. This made me a little nervous, but after a couple of failed attempts I got the hang of it. The next step was to remove the plate all together and just jump up from the ground. And on my first try I nailed it! I did it a few more times and nailed it each time! I FINALLY got box jumps! Now at the Open I didn't do box jumps and did step-ups as I was informed these would be more efficient.

And, today I got my new jump rope in the mail today. We sized it to fit my height and I will give it a go this week. Maybe I will finally get double unders! I will keep you posted on my progress (or lack thereof).

*There was no day 12 in resting squat due to knee issues.

the gorilla takeover wod experience

So as you may have read previously, I volunteered over the weekend at the Gorilla Takeover that my box and another box hosted at the Portland Expo Center. During my time there I was able to watch all the WODs that the athletes had to compete in. Let's just say I did not envy them, but somewhere in the back of my head a thought popped up that maybe our coaches would torture the rest of us with the same WODs. Come Monday things at my box went back to normal and our WOD for the day was Cindy, AMRAP in 20 minutes of 5 pull-ups, 10 push-ups, and 15 air squats. I breathed a sigh of relief, and busted out 11 rounds, 5 pull-ups and 3 push-ups (I progressed since the last time I did it). My relief was short lived though, coming in Tuesday evening I found that we were going to experience WOD #1 from the Takeover. And it didn't end there, Wednesday we also experienced WOD #3. Needless to say, between these two days, my body is sore and I believe I'm feeling new muscles again!

The Gorilla Takeover WOD #1
500 meter row then...
21-15-9
Thrusters 95/65
Box Jumps 24/20
(TC 10:00)

The Gorilla Takeover WOD #3
4RFT
10 Alt KB Snatches 53/35
25 Yard Farmers Carry 140/100
2 Rope Climbs 15'
25 Yard Farmers Carry 140/100
(TC 10:00)

Scaled Version of WOD #3
4RFT
10 KB Swings 53/35
25 Yard Farmers Carry 100/80
2 Rope Climbs 15' or 8 Mod Rope Climbs
25 Yard Farmers Carry 100/80
(TC 10:00)

For the first WOD, I modified the thrusters and did push presses at 55# instead due to knee pain. And I did step ups instead of jumping. I finished in 10:30. For the third WOD I did the scaled version with the modified rope climbs and for the first time did my KB swings with 35#. I finished in 14:12. I am unable to raise my arms over my head. I feel wimpy and like a beast all in one! Unfortunately because my arms feel pretty worthless, I will not be attending today's class. And I'll be completely honest, I'm ok with missing WOD #4!

The Gorilla Takeover WOD #4
60 Double Unders
50 Wall Balls (10'/9') 20/14
40 Burpees
30 Weighted Sit-ups 20/14
20 Alt Pistol Squats
10 Handstand Push-ups
20 Alt Pistol Squats
30 Weighted Sit-ups 20/14
40 Burpees
50 Wall Balls (10'/9') 20/14
60 Double Unders
(TC 25:00)

So now having the opportunity to experience what the athletes did this past weekend gives me a whole new appreciation for what some people can do. Our bodies are so capable of amazing things, with the right training, nutrition, and mental preparedness... we can achieve anything. This whole experience solidifies my effort in my sugar challenge. Because if I want to be able to do what these athletes did by next year, I have to be on top of my game.

This photo was found on Pinterest.