CrossFit Hope for Cures (a lil late!!!) Sorry!

Hey ya’ll,

So I’ve been a little MIA…my sincerest apologies.  I think the July 4th holiday just really made me a bit lazy and selfish.

This post is actually a post (with slight edits) that I did for my box (CrossFit Gym) earlier this month, and honestly I’ve gotten lots of compliments from box mates; even those that I never met (different workout schedules).  Don’t ask me why I didn’t post it here first…I think I had momentary brain freeze.  I apologize for the lapse.

Please enjoy!!!

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It was the length of the rope of “hero beads” that first struck me and made my throat squeeze shut and my eyes start to water ever so slightly.  Don’t believe me?  See this video right here: “I Need to Finish This”.  The first 30 seconds are more than enough.  Call me soft, but seeing such a long string of beads – each one representing blood transfusions or operations or pain of some sort – with loop after loop after loop telling the story of Kate Foster and her battle with Leukemia struck me as mightily unfair.  No one should have to deal with that and especially not a kid; but she did, she does and there’s the possibility that she will.

Hope

CrossFit Hope for Cures

Here I am thinking my 4th of July holiday weekend will be full of some libations (#tequilaispaleo), burgers, movies and catching up on sleep.  Instead, moved by a video of a little girl with more moxie at 12/13 than I’ve got at 30-something, I chose to do something more than layabout in the AC on a hot summer day. I chose to participate in Mid Atlantic CrossFit Affiliates for Hope on the National Mall; what’s more is that I got to do it with some of my fave local Crossfitters.

My box came out and we showed other affiliates what we could do; we made some new friends and sympathized with each other  – Crossfitter to Crossfitter- over the pain we were about to endure.  All in the name of charity.  #gottalovethekids

All participants in Mid-Atlantic Affiliates CrossFit for Hope had to raise at least  $30 for CrossFit for Hope benefiting St. Jude Children’s Hospital via hope.crossfit.com.  Feel free to add a few bucks if you can!

Anywho, on deck:

3 Rounds (17 long minutes)

  • Burpees
  • 75/55 pound Power snatch (Natch, I went Rx…smh)
  • Box jump, 24/20 box
  • 75/55 pound Thruster (Again, I chose Rx…smh)
  • Chest to bar Pull-ups
  • 1 minute/station with a 1 minute rest between rounds

So LET me tell you about July 6th.  It was Saturday and it was hot as hell.  Like roaring-flickering-fires-of-Hades-hot, complete with little burning embers raining down on your back, face and forehead in the form of pretty, yet unrelentingly harsh sunlight.  Cue the sunburn, aloe and unforgiving tan marks; and that was at 8:30 in the morning!!!

Eakinwale

I’m a hot sweaty mess; she’s flawless…#mylife

Sidebar: I did however get to meet one of my faves! @elizabethakinwale Ahhhhhhh!!! #whenigrowup #justlikeher)

My Rx’d heat was at 9:30; just consider how much hotter it was an hour later.  No, really.  Think about it…..you just broke out in sweat didn’t you? I know you did…but I digress.

At 97 some-odd degrees, when they counted down “3-2-1” for my heat I went for the gusto; or at least whatever I had left in the tank after two days off from metcons and a double-fudge chocolate cupcake from Crumbs Bake Shop [read: huuuuuuge] the day before.

I actually managed, by the grace of God and via yells of various box mates to “keep going” & “everyone else is hot too”, to eke out 151 reps and not pass out from  the internal combustion that I felt welling up in my lungs, on my skin; even on my freaking hair follicles.

I was hot.  Like really, really hot; uncomfortable, sweaty, dirty, smelly, hungry and tired.  Sweat was EVERYWHERE and I so was not on my #prettygirlswag.  I went through 17 minutes of great thrusters/burpees, slow box jumps, ehhhhh snatches and really bad Chest to Bars (it sucks being short sometimes) and got a tan line from my headband as a lovely souvenir for the day.  And I forgot to pick up my free t-shirt!!!!  #sheesh

But here’s the thing: my feeling of discomfort lasted 17 minutes and my “distress” went away after some water, shade, food and a 3-hour nap.  Kate Foster’s discomfort from amputation, surgeries and chemicals being pumped into her system has forever altered her life; and yet she showed up, went hard and put it all out there in the WOD.

Kate Foster – hell, kids in general – simply slays me.  I’m beyond impressed and humbled by the fact that she just wants to WOD, contribute to the community and focus on something bigger than herself.  She has had plenty to fear and yet continues to be fearless; moving forward and living…fully.  That’s something that most adults have yet to grasp.

CrossFit Hope for Cures is one small part of the community bonds we create as we raise money for a good cause, commiserate over WODs and recognize that we have little-to-nothing to complain about when compared to others.The heat, the WOD, the distress that we all briefly felt on Saturday was nothing; the fortitude and drive of donors/participants; the memories and the connections that were forged pre, during, and post-WOD: everything.

Next time come and be a part of that “everything”.  Come out and WOD. Contribute to the Community.  Focus on something bigger than yourself.

You won’t regret it.  Kate didn’t.

M^2

 

Stop.

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Get your ass in gear already.

Do one thing a day, a week or a month that scares the $hit out of you.  Reap the benefits, the lesson and/or the knowledge and then repeat.

CrossFit forces me to address/attack doubts every day.  It’s why I love it.

Name something you did that scared you.  What was the result? Immediate result and a few months down the road.

M^2
Posted on run…

Murph

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Sometimes it’s about just finishing; completing a project, goal, whatever, that has the power to crush you…if you let it.

Memorial Day Murph is more than a workout…it’s an affirmation.  I can do whatever I want to do, be whoever I want to be; it’s going to be excruciatingly long, increasinfly difficult, all-together painful, but I can do it.

I did Murph today. 

My time was 55:10 and that is a pittance compared to those who served, and continue to serve, in our Armed Forces.  Many thanks to them for doing a whole lot more that an hour-long workout.

I did Murph today, and the clarity it gave me  the mentality that I had to have to keep going, is like a delicate, yet uneasing breath blowing on barely lit embers…a fire just waiting for its chance to burn brighter and hotter than ever before.  This  is my life…and it is more than I ever considered; potential never realized.

It is time to live up to it.

M^2
Posted on run…

My Original BCWOD Inspiration!

Check out the chick that first got me to actually consider CrossFit! 

Way back in May 2012, I met Morgan at a conference in Las Vegas and although I worked out, she was flipping excited to hit a local box while I chose to workout by myself at the hotel provided by the gym.  #booooooooo

Watching Morgan transform herself through hard work, and being happy about it, got my ass in gear!

Watch Morgan at the 2013 RVA ALPHA STRONGMAN COMPETITON!!!!!!

Yeah.
#beatsmode
#whenigrowup

M^2
Posted on run…

WOD What You Hate…

I hate running. 

Like sincerely, I HATE running.  I don’t see a huge purpose to running around a block, multiple times for the sake of shin splits, blisters, sweating like a wildebeast and puffing like a broke down steam train attempting to get air into lungs that are working so hard that my tongue feels like cotton and my my throat the Sahara.

I hate it so much, that I do my best to never skip a WOD that incorporates it.

I can hear some of you now: “Why the hell do you purposely go to WODs that you hate?”

Answer (a la Plato..or was that Socrates?): How the hell do I expect to get better at my weakest event if I always skip it?

I won’t. So I go. Mostly because I know it will lead to more improvements.

See, I’m a lifter:
Stats (PRs):
Backsquat is 215#
Snatch 95#
Deadlift 215#
Shoulder Press 105#
Clean and Jerk 105#

Prior to CF, I didn’t know what those lifts were…I only knew the basics, i.e. my bench press, maybe my hack squat or lying leg press. Itema that primarily required assistance.

Since joining my box, my loads have increased steadily and I have laserlike focus when it comes to listening to my coaches and processing th information for my individual needs. I know lifting is for me; hell I know it so much that I just spent over $200 bucks (of money I know damn well that I do NOT have) on some new Nike Romaleos 2 that finally got restocked in my size! I spent the money because I’m investing in the tools I know I’ll need to improve.

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Photo from Nike Weightlifting Facebook page. Credit: Justin L. http://www.AthletePS.com/

Sidebar: I’m so a Nike girl till the day I die…I can’t even consider Adidas or Reeboks without getting green around the gills…really it’s just my opinion.

I read about Olympic Weighlifting, I watch videos of Elizabeth Akinwale and Camille Leblanc Bazinet and track instagrams of (OMG) Diane Fu (@dianefu)and her clients (#fubarbell), I practice movements/mechanics in a fluffy towel in my bathroom, post shower, while talking to myself about what I did right and what I did wrong during strength training. #noshame

If I had a choice between lifting or running or doing a WOD, I’d lift.

However with all that said, I will never get better at Olys, if I ignore the other side of strength: endurance.

My endurance, in a word, sucks.

Don’t get me wrong, it’s better than it was when I started CF six months ago (a few times I came close to having a pukie moment), but that’s primarily because I force myself to do those 25 or 30 min conditioning metcons..rows, interval runs, even freaking tabatas (20 seconds on, 10 seconds rest, for four minutes equals 8 rounds of hellfire!).

I’ll never do marathons (mostly because they don’t interest me, but also because I’m a lifter, not a runner!) Those conditioning met-cons all contributed to my current ability to run two full blocks without stopping [at all], row 500 meters in 2.5 minutes and sign up for my first ever 5K and not think that I’m going to die in the first mile.

My coach Splinter, who laughs in my face everytime he sees me at a conditioning WOD, because he knows I hate running (might be the upset/crunk look on my face causing him to crack up lol), said I’m doing good…going after the things that I hate vs. relying on my strengths. I’m becoming a better all-around athelete, which then contributes to getting better at my lifts.

I’m happy to say that I WOD what I hate…and I’m proud of myself for facing my fears, my hangups about running and just going after it as much as I can; setting goals and attaining them.

If I can do it in CrossFit, I can do it in my job, my career aspirations, my relationships, my entire life.

I think that’s pretty dope. 🙂

CrossFit Open 13.4: In Da Bag! (a lil late! Sorry!)

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Somehow i swore I posted this last week! Alas, I did not! My bad y’all! 47 reps is pretty damn good considering the fact that I was freaked about my Toes to Bar (only done em like twice!) and getting the dreaded “no rep” for not doing a true Clean and Jerk (I tend to push press more), so I said a quick prayer, left it in God’s hands and went for it….and proceeded to shock the heck out of myself.

Wow, I was the first on the bar for the first three rounds of TTB…that’s how hard I was going. I didn’t even feel the weight until my set of 12.

CrossFit continues to push amd drag me out of thr limits that I put on myself by showing me that I am more than capable; it’s showing me that I’m good at this. Real good.  With additional, more focused training I could be better. This CF Open is simply showing me what I have to do to improve.

Best part of the night: when a boxmate that competes offered to work with me one on one to improve my technical skills and get more aligned with what I want.  Some people would be offended by the offer…

Good thing I’m not “some people”.  It’s a compliment when somone decides to sacrifice their personal time to get you to a higher level. It means they see potential in you that you might not see yourself.

Say “thank you”, set a training date and call it the day.

#CrossFit

Some pics:

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Hell nah I’m not doing it twice!

So, lets talk frankly for a second here:
I’m in the CrossFit Open, after doing CrossFit for less than 5 months. I am in my 30’s (inching closer and closer to my pseudo-midlife crisis of single, sexy and no prospects lol), have never been injured and continue to surprise myself with what I have been able to achieve with my CrossFit program.

However, after all of that, the main reason I decided to do the Open, was because I wanted to see where the “holes” are concerning my abilities with strength, cardio, etc. I figure, hell, it’s $20 bucks…the point is to learn all I can from those around me, my coaches, and my competition. That is exactly what I’m doing. Each Open WOD showed me EXACTLY what I need to focus on: 13.1 Snatches/Olys/Form, 13.2 Box Jumps/Cardio/Endurance,13.3 sheeeeeeeeeet. Something lol!

So when my box mates were like, “Hey, are you doing it again?”, (“it” being a repeat of 13.2 to potential improve my total reps) I was like “Hell nah!”, because really, I have to make it through the rest of this Open competition and, believe it or not, I’m flipping tired lol.

A lot of these folks are early/mid 20’s, grad students or early career folks; I’m slighly past that stage. Although, real talk, a Master’s (45+) chick beat my reps too (but only by a bit…and she’s a freaking competitor in the summer league!! I totally aspire to be like her!!). On St. Patricks Day, I sat home and drank tea, ate paleo pumpkin muffins and watched “The Best Exotic Marigold Hotel” (awesome!). That is my idea of a good time. No really, that’s my good time.
That and sleep. Lots of good, deep, soul-calming sleep lol.

With that said: I will continue documenting my “holes”, to determine how I should adjust my program to get better, so that next year I don’t feel like I’m going to pass out because of a few box jumps or throw my back out because my deadlifts turn into “Good Mornings”.

Once is more than enough this time around!
#Toodles

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CrossFit Open: 13.2 in the bag!

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13.2….
This WOD highlighted some strengths and weakness for me. I got 210 reps…7 rounds completed.  That is freaking respectable for a chick that’s been doing this for less than 5 months!  But…ehhhhh.

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13.2 sounded stupid simple, which is why I knew it would be super hard!  Anything that sounds “easy”, typically is not.  It’s simplicity is where it gets difficult because you HAVE to maintain form and endurance.

13.2, if anything, told me that my endurance levels need work.  My.push press was smoking fast…rack position, push press, done.  My deadlifts were crazy good for like 5 rounds; shoulders back, hips down.  But my box jumps…whew.  Those only lasted about two rounds before I switched to stepping up/down. 

My legs burned like you wouldn’t believe…I’m gonna be making love to my foam roller every, freaking night, I swear!!!!!

My ability to maintain my speed, to “sprint” through this WOD was severly hampered by my inability to simply endure and keep going.  I stopped too often to catch my breath…and that just burns my biscuits!

I am STEAMED that my rounds were blown because I refuse to run or implement some kind of endurance model in my training…which is totally on me, bc I hate running! (HATE running y’all, like fervently).

See there’s a big misconception that just CrossFit, i.e. three times a week makes you super strong and sexy, but the reality is that you have to incorporate additional training (running, swimming, biking, whatever) so that you can breathe/endure these tough WODs and truly capitalize on the CrossFit training you receive.

This WOD taught me that I have to train 360°, not 180°…so now I’m looking to add swimming (less stress on the body) to my regimine.

What else do you do outside of CrossFit? Barre Pilates? Marathons?  What are some resources you use to build your endurance levels?

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