Friday, August 31, 2012

Friday Fun!

Got up early to wod this morning with the 6 am crew (and I didn't even have to go to work today!). What can I say? I love those guys!

Although, I did cringe a little when I saw this:

Friday Fun at 6 am. Didn't even have to work today either! #wod  #crossfit

That's a lot of running and rowing... even for two people. 

The game plan that Oscar and I made up was to start with the running. That's our weakest element, then the pull-ups to rest our legs a bit before the row. We would do the sit-ups and goblet squats last. The run we would do relay style in single lap (one lap around the block is 300m) increments. The pull-ups in sets of 5, rowing in 500m splits, sit-ups in sets of 25 and goblet squats in sets of 10. 

Naturally, that's not how it really worked out, but I think what we did ended up suiting us better. 

The run we did as planned, which went really well because you were rested after each lap and could go all out every time. Because I started the running, while I waited for Oscar to finish his last lap, I got set up for the pull-ups. When he finished, I was able to immediately start and knocked out 15, then Oscar picked it up and did what he could. I ended up doing more but I'm stronger at them then he is so it worked out. While I finished the pull-ups, he got ready for the rowing. Since he's stronger at that he pulled more of the weight for rowing. Sad face, but I'm just not a great rower. I felt kinda bad. Oh well. While he finished that, I moved over to the sit-ups and got ready, so that while Oscar was resting from the rowing, I just busted out the as many sit-ups as I could then we switched. It worked the same way for the goblet squats too.

Our end result: 36:04

We were even the first to finish! And we're not the fast people by any means. I was extremely proud of our performance. And it shows how far we both have come since starting Crossfit. It was awesome.

On a side note, check out some of the awesome surf in IB from yesterday.

SUP dude representing in IB.

Thursday, August 30, 2012

Late night and Soreness

Another late writing session. What a way to end the week. Got out late from work and still had to do errands. Didn't get home until late and still needed to take Hoku for her walk and play/training time. Thank goodness that she is a little ball of joy and actually did really good walking today. At least I am now good and ready for my 4-day weekend! Too bad I don't have big plans... oh and I'm still gonna wake up at 0530 tomorrow morning to wod with the 6 am class. That's dedication. Or obsession. Not sure.

Rewind to the beginning of the day and it was less stressful. I woke up sore this morning. Hmmm... maybe it was the 50 thrusters? Maybe it was the weighted butterfly stretching? I don't know for sure, but I do know that I was sore.

Then this happened:

Called it quits after 6 rounds when my form turned to crap. #wod  #crossfit

Not gonna lie, I was hoping for the option of hang power cleans just so I wouldn't have to do a full squat. I was not that lucky. I strapped on my OLY shoes and got ready to work.

This didn't last that long though. 

6 rounds @ 85 lbs

That's about what I expected. My form turned to crap during that last round and that's how I knew that I had to stop. I was landing on my toes instead of my heels. Not good.

On a better note, I'm more and more getting the hang of butterfly pull-ups. I'm able to get up there, now I have to overcome the sense of fear I get when I realize that while doing these, my face is repeatedly swinging toward the bar. Once I get used to that, maybe I'll string more than a few together at once.

Wednesday, August 29, 2012

Super fun!

It's bedtime already... but I really enjoyed the wod this morning, so I need to make sure I record it.

Here's what got me excited last night when I saw it:

Good times this morning. #wod #crossfit
Isn't that just awesome looking?

I thought so! Even though I have said many times before that I hate rowing. I do hate it, but if it's less than 2000 meters, then I feel like it's doable at a decent pace for me. My only gripe from this was that male and female Rx weight was 45lbs. I mean, come on guys... if I can have to get 45lbs up 50 times, you should do at least 65lbs! <end rant> I still love my fellow dudes anyways.

The row was a little weird for me today. The first 200m felt like nothing, but the last 300m of both 500m splits felt like it took FOREVER. I was able to keep about a 2:05/500m pace for the whole distance while keeping my stroke count around 24 s/m. I was happy with that, still the last girl off the rower though. Grr!! What else can I do? Any tips? Seriously! I'm like the world's worst rower!

Moving on, I had made the decision beforehand to split the 50 thrusters into sets of 10. That seemed doable. I had a tiny inkling in the beginning to just keep going and push it out. I'm glad I thought better than that. I would have died doing that. 45lbs isn't a lot of weight, but those last 10 reps felt like 100lbs!

By the time I got to the pullups, both my arms and legs felt like jello. And like I said a couple days ago, I'm not using bands for pull-ups anymore. With my arms already like jello, I really wish that I had a band. I had to really concentrate on my kipping form to keep the rhythm and get all the way over the bar each time. JLaw is like a hawk watching and she WILL no rep you if you don't get over. I broke those into sets of 5.

My goal before this was finishing in under 12 minutes. How'd I do?

11:40 Rx

Just squeaked it in there!

On a side note, a couple weeks ago I finally caved and got a pair of the Reebok OLY Lifters. Then this week they come out with the ones you can design yourself. I have the worst timing ever. Whatever, I like my charged green ones.

Tuesday, August 28, 2012


I felt like I slept really well last night, but I was so tired when I woke up this morning. Regardless, I always get pumped for going to the box. I get even more pumped when I know I get to lift heavy things.

Here's what was on the board today.

Deadlift fun this morning. modified the #wod a little so I could go for a 1rm. #crossfit

That's my break down next to it. Instead of doing 5x3, I only did 3 reps in the last round so that I could go for a 1RM. It's been awhile since the last time I found my deadlift max. So long in fact that the last time I found it, my max was 180. Today, I did 185 for 3 reps, so I knew that PR was long gone. 

I kept loading up the weights to see what I could manage. For me, it's all about getting the weight off the ground. The first inch is the hardest. Once it starts moving though, I can almost always get the weight up. 

By the time I got to attempt 205, everyone in class was done and put away and watching me. It was a little nerve racking. Maybe it helped though, because I got the weight up. I was stoked at breaking the 200 barrier. We'll see where I get next.

On a side note, have you seen the Moist Chocolate Zucchini Bread from PaleOMG?? It's divine. I made it last night and ate half the loaf by myself today. Seriously, go to the store, get the stuff, and make it. You won't regret it.

Monday, August 27, 2012

Honey, I'm Home!

I never really left actually, just took a break. I am glad to say though, that I have a new outlook and I hope that the break leads to a change for the better. If you missed it, I added a page up at the top (wrote it a while back and never got always kinda chickened out about posting it) that details a little bit about me, in a roundabout kinda way. I like that. It's like a puzzle. Can you figure it out?

To catch you up real quick, since going on hiatus:

I traveled home to Hawaii and got in some good WODs at my sister's box, Crossfit Waipio.

I participated in the 31 Heroes WOD. That was a beast! I hit set new PRs in C&J (110) and Snatch (70).

 I finally bought a wetsuit and braved the cold California waters for some surf.

 Hoku graduated from Puppy Preschool with flying colors!

I can do unassisted kipping pullups for *all* the WODs (at least the ones we've done).

I totally fell off the paleo wagon in Hawaii and am trying to get back on it.

I complete Fran for the first time ever and did it Rx'd.

I started using Beyond the Whiteboard to track my results.

 My dad and I reconciled. He even came to visit me in SD.

You could say that I've been a busy body or you could say that I haven't. Either way, I felt busy! On to the WOD! Here's what we had today:

Back at on Monday. #wod #crossfit
Fun yeah? I thought so.

My first reaction when I saw this was "huh... it's so short." That looks like a lot of stuff to do in 12 minutes. It sure felt like an eternity during it though.

It took me almost twice as long to do the step-ups as it took me to do everything else COMBINED! Those were killer. It didn't help that I couldn't really see over the kettlebell to know where the box edge was. I definitely almost fell a couple times. The first round I got through unbroken, but the rest I had to break into 10/5/5. It was hard getting up there for those last few reps. Everything else wasn't so bad. I used the swings to try and catch my breath and get ready for the next round of step-ups. That approach kind of worked... until I got more and more tired.

My result: 4 rounds + 10 (25 lbs)

My goal was 4 rounds. It took a lot to keep stepping onto that box in the final seconds. Even though my back was to the clock, I knew it was counting down. I just gritted my teeth and tried to keep moving and not drop the weight. My legs are going to be feeling this one later today. Thank goodness for some fish oil!

On a side note, here's some pics of what's been going on.

Reppin' Crossfit Waipio during the WOD today.

Tandem SUP at home with my sis.

The "after" picture from 31 Heroes.

My dad chowing down on some fresh uni at the Little Italy Mercato.

My little graduate!

She may love my dad, but she still hates the water!