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!!!

—————————————————————–

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

 

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…

InHueMag.com Interviews BCWOD!!!

Soooooo, just got my first interview in the bag!  Check it out!!!

InHueWordPressLogoREAL

 

 

 

The CrossFit phenomena, explained

Was it accurate?  Did they get it just right?  Let me know your thoughts!

I’m So Gonna Die (CrossFit Newbie)

Hi everyone,

Thanks for having me here!  I’m happy to provide additional insight on BlackChicksWod.com from a newbie perspective.  This is my first post, so it’s a smidge longer, but worth it! Future posts will be shorter, believe me!

My journey began with a longing for change.  Something more than another New Year’s “certain-to-fail-by-day-two” Resolution.  I wanted to modify my lifestyle drastically, to exact a permanent shift in my spiritual, physical and mental health. I decided to focus on a handful of objectives:

  1. Attend Church Regularly
  2. Grow out my Natural Hair
  3. Learn a New language
  4. Improve my overall Health

As easy as these goals sound, and although I had already been making progress on the first two items (church/hair), my attempts at learning a new language and improving my health were completely shot!

Every day I would look at my dusty, unopened Rosetta Stone set for Spanish (not cheap!), and go about my business for the day, it remains unopened. Healthwise, I began making my lunches for work but completely failed by eating Chipotle for dinner. It’s highly likely my language goal will continue to exist as just a goal, but for health/fitness I decided to completely crank up the heat with…CrossFit >:o.

Now, let’s be frank: I don’t consider myself to be inexperienced or a novice at intense exercise. Growing up I was the quintessential tomboy, so I constantly ran up and down the block and beat down the boys. In school, I played basketball, track & field, and soccer…a year-round athlete! However, let’s be frank again: that was HOW many years ago? Like 10 bloody years!

At 29 years old, 5’6″ in height and *cough, cough* 115 lbs in weight, my 60+ hr per week desk job was only aiding in packing on pounds and the sports club/globo-gym model was no longer a motivating, appealing option. I mean seriously, how many times can you jog on the treadmill or deal with the “meatmarket” that is inherent to working out in that type of gym?

So…in hearing all the buzz about CrossFit from friends, people I hate for other reasons than their banging bodies and the internet/social media, I thought it would be interesting to try the ADHD workout…because thats what interval training really is right?? Lots of variations in movements and hitting body targets in a very short time frame.  I “pressed the button” and paid my fee (pound of flesh??) to begin this tortuous ride of “constantly varied, functional movement”.

As I got closer and closer to my first CrossFit basics class, panic began to set in and I started to have conversations with myself that would rival the best of them.

What in the heck did I just commit to do?!?!
I’m no longer in my prime 20’s, I can’t run and jump like I’m 12 years old and invincible!! And REALLY, what-is-up with all these monstrous dead-lift weights, kettlebells, and pull-ups? I wanted to get in shape, but not look like jacked-up Barbie.

More importantly, as a Black Chick, I didn’t want to throw up, get man-sized calluses, break an ankle, rupture a kidney or any of that mess!  I didn’t want wanna die! (Seriously…this is how I felt and what I consistently texted and emailed my friends all the way up to the start of my first class).

I resolved to whooo-saaaah and cue the crunkest, ratchet-est Southern music on my iPhone to get amped up for my walk through the fire.

Jan 2, 2013 was my first day of CrossFit, albeit the first of 6 fundamental courses. Walking into the Box (one of the first 50 CrossFit Affiliates *wipes sweat from brow*), I got a serious tingle; a slight, light-headed feeling that morphed into a crazy adrenaline rush…it was time to (wo)man up and bring it! I was intrigued by the no-frills set up; the Box was just that, a freaking big “box” with weight lifting equipment in each corner and along the wall, ropes and rings hanging from the ceiling and no mirrors. I could immediately sense that people were there to sweat and not there to be cute while running on the treadmill. I was temporarily overwhelmed by the cacophony of teeth-clenched-breathing grunts and whooshes of a nearby group completing their WOD. And the sweat, oh I smelled and saw a lot of freaking sweat, lol.
My coach, whom I will call Ms. Gunz, led our session and her appearance did very little to calm my nerves.  Her arms were huge; biceps popping!

She was kind enough to rally our group of five by briefly sharing her reasons for joining CrossFit; which was nice, but all too soon the talk was over and I found myself getting positioned to do push ups. Ms. Gunz’s intent was to show us how to properly execute pushups, situps, and air squats.
Oh air squats.
For years, I’d been convinced that I knew how to properly squat, but this was something else!! This whole “breaking the plane” thing brings to mind images of Lil Kim, but soooo not that nasty.  You’re too busy trying to keep your chest up, heels down and legs moving.

We began our first challenge, my very first “tabata”: 20 secs of work and 10 secs of rest for 16 rounds, alternating between situps and pushups. The goal was to maintain the same number of situps and pushups done in the first round throughout the remaining fifteen cycles. I felt pretty good about the situps, but the pushups were horrible for me and tired me out pretty quickly, but at least the men were dragging by the end as well (he he he).

Next we learned all about executing pull-ups and “kippings”. Needless to say, after killing my arms on pushups I couldn’t do a single pull-up. However, I was fascinated to learn of these nifty elastic bands which support some of your weight, so gradually you progress to assistance-free pull-ups!

I have no shame, I’ll be using the thickest black band for a long time.

Lastly, we rounded off the first day with 2 mins of air squats. On my 70th burning air squat, I had to do an internal check, “Really?!!? You decided to do this ish instead of pilates?!?”.

Ms. Gunz, yelled and cheered us on to finish strong.

I’m sure we were the most miserable, out of shape bunch ever…but thats exactly why we were there…why I was there. I’ve concluded…that yes, I’m probably gonna die…but at least I may learn to do an actual pull-up before doing so :).

Stay tuned!
MemphizBelle “Southern Diva Extraordinaire”

OMSAG

image

3 Rounds AMRAP
1st Round: 4mins 500M Row, 10 Box Burpees, 17 Knees to Elbows; 3 Min Rest

2nd Round: 6Mins 500M Row, 10 Box Burpees, 20 knees to elbows, 15 shoulder to overhead @65lbs, 6min rest

3rd Round: All out 500M Row, 10 Box Burpees, 10 knees to elbows, 30 shoulder to overhead at 65lbs, 40 Kettle Bells (American) @ 30lbs and 50 Double Unders
Final time: 15:25

My body was literally shaking lol

Not the Best Start!

image

So clearly this ain’t paleo and it sure as hell isn’t “clean” eating, but it’s better than most of what’s available while driving a somewhat long distance.

The reality is that I should have packed a lunch, maybe some fruit, turkey and some organic cranberries for a sugar kick.  What I have is a grilled chicken ranch snack wrap (protein), small fries (Booo! Mmmm!) and filtered water. Lunch for less than $3!  Not the best start, but I did what I could with what I have. 

image

How are you planning to eat healthier during the final leg of the holiday season?

Leave a message or hit me on twitter @blackchickswod
#bcwod
#CrossFit
#paleo

Posted on the (interval) run…M^2 #BCWOD #StrongGyal