Death by Burpees

Went to CrossFit Arlington tonight, and I have to say, it's not my favorite. The "head" coach was helpful and inviting, but the girl running the session just didn't do it for me. I didn't get the idea that this place was as inviting as TSAC (in SoCal) or Potomac. I think some of the problem is that this place is a MMA facility, and CrossFit seems like an afterthought. So that's a no-go, but I feel like I knew that already since it's going to be pretty far away from my new apartment. (So is Potomac, but I liked it there...)

One other thing I failed to mention yesterday about how I know paleo works: I've been dealing with a mysterious health issue for the last 3-4 months, and it's basically resolved itself in the last week. No lie...I can't make this shit up. Paleo works.

**WOD**
A) Warm-up
-- 250m row
Then two rounds of:
-- 15 Hindu PUs
-- 20 walking lunges
-- 25 jump squats (form!)
-- 30 sit-ups (Games)
-- Samson
-- Dislocates
B) "Death by Burpees" -- At start, do 1 burpee. On each additional minute, complete a set, adding 1 more burpee. (So do 2 at 1:00, do 3 at 2:00, and so on.) Go until you can't complete the set within the minute.
Completed: 12 rounds + 10 burpees
C) 28 "penalty" burpees (4 for each person remaining - I was the 5th person out, of 12.)
D) Skill work: HSPU
-- 5 rounds, to failure
Completed: 23-16-17-15-18

Paleo WORKS.

Today is Day 8 of my Whole30 Challenge, so having completed a full week, I weighed in and checked BFP this morning. (I know some say not to do so during a Whole30--just before and after--but weekly is a good first step for me.) I'm pleased to be back where I want to be and to have seen a BFP reduction, which I can actually SEE already. No lie...I see changes in a week's time. I'm telling you: Paleo freaking WORKS!

All that said, it's really all about performance and body comp . As I mentioned yesterday, I felt stronger than ever at CrossFit yesterday, so I'm looking forward to more of the same at Crossfit Arlington tomorrow.

Today was an active recovery day in terms of WODs, so I did some swimming (since I was at the pool enjoying some sun anyway) and an hour of yoga. I think it helped with some of the hamstring issues I was having after the KBs yesterday, which is nice.

More later...

Humidity sucks. Cars suck. EMBRACE THE SUCK.

Checked out Potomac CrossFit this morning and LOVED it. Tara was the kind of coach I like, but she's not there that often because she actually works in Manhattan during the week. Anyway, this was a big group for a Sunday morning free class, but I was pleasantly surprised that the coach noticed that I've done some WODs before. Now, I don't by any means call myself a CFer...but it was nice to have some experience under my belt.

Then I showed what it's done for me:

**WOD**
A) Warm-up
-- Run 400m
-- 25m butt-kicks, high knees, grapevine, shuffle, etc...alternating w/ 25m jog
B) 4 rounds, for time:
-- 200m run
-- 15 KB swings (35#)
-- 10 sit-ups
-- 10 box jumps (20")
Time: 12:48, rx

I'm pleased to announce that I am no longer completely petrified by box jumps, and I don't COMPLETELY suck at them anymore...so I guess everything comes in due time. 35# KB swings were apparently impressive for a girl (the CFer that WOD'd with us did 20, so maybe it is, or maybe she was exhausted from "Eva" yesterday)...and I was the fastest girl, not far behind a male CFer and two other guys.

So, why is all of this comparative info important, you ask?! Because it shows me that I'm doing something right. I can hold my own with female CFers and potential male CFers. I also did feel like I had "boundless energy" today, on day 7 of my personal paleo/Whole30 challenge. I assumed I'd just fall in line with all the other potential new CFers, but I didn't...I kicked this WOD's ass, despite crazy humidity and cars in the path of my 400m run. (You were starting to wonder where the title came from, weren't you?!)

Bottom line: I'm proud, and I need to check out District CrossFit, at Tara's recommendation, because I need to find a box that's convenient for me to attend all the time once I move. And that's that - decision made.

Also: Tara said "sometimes you have to EMBRACE THE SUCK," and if I could have signed on the dotted line right then, I would have. Just a thought for those at District. ;-)

**Note: No, Eric and Erich didn't finish. I think it was something about feeling dizzy...and the name thing was (probably) just a coincidence.

Goals: August

Alright, yes. I realize it's August 6th. I'm re-committing to being accountable here, though, and I'm on the paleo wagon, so there's really no trouble to speak of.

You heard right. Today was day 6 of my Whole30 (31?!), and it's going well. I've found that it's actually easier for me to stick with 100% paleo because there are no excuses and there's no arguing with myself about whether to stay on track...I just do it. So that's been a HUGE success this week.

What has not been a success: WODing. I had a major fail getting back on the wagon here in DC after CrossFitting with Nina all last week, but I'm attributing that to the 12-hour-plus days I had every day this week. No lie, I was at work or commuting for 11-12 hours daily, and then I had something to do after work on Mon, Wed, and Thurs. Craziness. Luckily, that's all behind me now, and I've got 1.5 weeks before Mom comes and I move. The good news I found amidst the craziness: I can stay paleo!

Anyway... I have been wanting to post the goals I set for August, so here ya go:
1) Complete a Whole30 Aug 1-31 at 100%, with the possibility of reverting to 80%+ afterward.
2) Explore DC CrossFit opportunities and decide on one for the school year.
3) Set training schedule (with #2 in mind) of lifting, cardio WODs, mobility WODs, and rest days. Include intramural soccer, if possible.
4) Focus on developing greater upper body strength (esp. shoulders) through PUs, HSPUs, and lifting. I hope my potential new CrossFit coaches will help me figure out how to do this.
5) Finish reading Mark Sisson's The Primal Blueprint.

I'm on my way to a great first Whole30, and tomorrow and Tuesday I've got some exploring to do (see #2, above). Also got in a WOD today, despite being exhausted from the week...

**WOD**
A) Warm-up
-- 20 min slow bike
-- Stretch
B) AMRAP: 15 mins
-- 5 DB shoulder press (30#)
-- 5 squats
-- 10 push-ups
-- 10 sit-ups
Completed: 11 rounds + 5 presses, 3 squats
C) 5 minute squat sit
D) Skill work
-- Push-ups to failure x 3 (22-26-23)
-- Tripods, 3 x 30sec

Keep moving and you won't get sore.

Truth: You don't get sore until you stop moving.
Soreness solution after 5 consecutive days of WODs, runs, double WODs, and strength-focus days: GO TO A WEDDING AND DANCE YOUR ASS OFF.

No, seriously...that's what I did last night, and it was a freaking blast. I'm considerably less sore than I probably should be today, but I can still tell that I made some progress toward "man shoulders" during yesterday's shoulder lifting session.

Nina and Julie killed it yesterday, and I really wanted to do better but just can't hold my own yet. I'll be getting there, though, especially since I know where to start from now. Many thanks to Nina for helping me out this last week and being willing to WOD me into shape...it's appreciated more than you know.

Tomorrow (8/1!) starts my Whole30 challenge, and I'm excited to see what it'll do for my strength and fitness goals. Will post some of those goals tomorrow, as today is about to get a little nutty with a surprise 60th birthday party (and cake!) around here plus my flight back to DC tonight.

**WOD**
A) Shoulder Press (1-1-1-1-1) -- 40-45-50-55-60(F)
B) Push press (3-3-3-3-3) -- 50-55-60-65-70(F)
C) Push jerk (5-5-5-5-5)
-- Goal of 5 reps: 50-60-60(4)-65(4)-70(F)
-- 50# to failure: 50(5)-50(8)
D) HSPU, 3 sets to failure (box) -- 6-9-8

Double WODs

Last night I had a crazy idea that I wanted to double WOD with Nina today...and crazy as it was, I loved it.

**WOD 1**
A) For time, 9-7-5 (reps of each, i.e. 9 pull-ups, 9 C&J, 7 pull-ups...), with 10 min cut-off:
-- Pull-ups (band)
-- Clean & jerk (65#) (Snatch was rx'd)
Time: 8min, weight as rx
**2 min rest**
B) For reps (as many as possible per skill):
-- 4 min: Thrusters (20# DB)
-- 3 min: KB swings (1 pood = 36lb)
-- 2 min: Tire flips
-- 1 min: Sit-ups
Completed: 20-49-16-29

As if that wasn't enough, I pulled off WOD #2 with a positive attitude despite being frustrated that I'm not stronger. This is also a Games workout (check out Nina's blog for more on that) that I'm sure I'll be proud to repeat soon enough. Always something to work on and try to get stronger at, after all.

**WOD 2**
AMRAP: 15 min
-- 9 dead-lifts (100#)
-- 12 push-ups (knee)
-- 15 box jumps (20")
Completed: 7 rounds + 7 DLs, as rx

I'll be looking forward to trying these Games WODs again and improving. I keep catching myself becoming intensely competitive with myself and others, so I'll be anxious to see what kinds of strides I can make. In the meantime, I'm going to peep some more CrossFit Games (official site - going on this weekend) workouts online, for inspiration, of course.

Ninja's CrossFit

If I could make a decision purely based on fitness/nutrition/physical wellbeing, I'd move home just to train with Nina. Dead serious. I like the variety and surprise of every day, and I definitely can't complain about the coaching skill, either.

Alas, I can't really take that route right now, so I will have to scope out the CrossFit situation in DC. Planning on checking out Potomac CrossFit next weekend when I'm back in town and then hoping to find something closer to my new apartment soon after moving mid-month.

Yesterday I got initiated into Ninja CrossFit (Yeah, I named it. Sorry, Ninz.) That WOD is something to the effect of:
-- 200m run (buy-in)
Then, 5 rounds of:
-- 50m OH lift (45#)
-- 5 tire flips
-- 50m sandbag run (15#)
-- 10 step-ups with sandbag (15#)
-- 5 tire flips
-- 100m run with vest (20#)
Time: 21:27
Was good times...cause I'd definitely been missing real CrossFit.

Today was another good one, with some technique work that I'll definitely be focusing on for the next little while. Since I felt good after yesterday, tried to be a little more aggressive today (...which didn't work out so well in one respect...). I've got the itch to go at it again tomorrow, but I'm going to watch the Cubbies get swept in the afternoon, so I'll have to fend for myself.

Anyway, here's today...

**WOD**
A) Strength & technique
-- Squat technique
-- HSPU (24" box), 3 sets to failure (15-21-17)
B) For time:
-- 10 pistols
-- 20 burpees
-- 100 jump rope
-- 50m sprint
-- 50 OH lunges (15#)
-- 50m sprint
-- 100 jump rope
-- 20 OH sit-ups (15#)
-- 10 pistols
Time: 8:37, w/ box pistols (N: 8:07, Rx)
C) Cool-down/strength
-- L-sits (stacked plates), 10 x 10sec
-- Ring PUs (knee), 3 x 10 reps (6-10-10)

Definitely LOTS to work on, but glad to be able to keep pace, at least. I've definitely got some new things to work on and goals in mind for the next time I'm back... Will be solidifying and getting those in print by the time I leave on Sunday.

"I feel bad, like I'm interrupting your workout."

...Uh, yeah, moron. That's exactly what you're doing.

Yeah, so this guy got in the middle of my "Chelsea" this evening...twice. Because apparently he didn't understand my look of death at the 8-minute mark, he decided to do it again at the 23rd minute. (I was grateful that he was quicker that time but still annoyed.) For once, I was actually only using one machine and just enough floor space (against the wall, even) to do push-ups, and he had to choose my machine and space. Ugh. Such is the life of an I-want-to-but-can't-really-commit-quite-yet-so-I-just-try-to-mimic-CrossFit-as-best-I-can gym-goer, I guess. Make do without the proper equipment, then try your best to not confuse the crap out of everybody else in the gym. Ugh...what a life.

Alright, rant over.

I liked "Chelsea," but I think I would have liked her better and found her to be more of a challenge if not for the above two problems.

In other news, I applied for a new apartment today, so I should be moving into DC-proper in 29 days. Thrilling and a relief, for sure, to have it done...but I just can't be excited here because I'm still annoyed over said workout. Soooooo, I'll just give you the stats and be done with this post.

(Hope you enjoyed hearing me talk to myself, btw...)


**WOD**
A) Run 400m
B) "Chelsea" (modified): EMOM, 30 mins
(every minute, on the minute, perform a round)
-- 5 pull-ups (angle and equipment setup made these somewhat like ring rows)
-- 10 push-ups (knee)
-- 15 air squats
C) Stretch, stairs (5 floors - OMG, quads!), re-stretch
Completed: 31 sets, but with unintentional rests at 8 & 23 mins. Averaged around 40sec/set.

I need a change.

All day today I kept thinking about how I wanted to try something new. A new gym, a new workout...something. This of course brings me to CrossFit, which I'm fairly sure I'm going to end up going all-in for once I figure out where I'm moving. I think it's the variety of having a new challenge each day that has me hooked to the idea.

I decided to go home for a friend's wedding and my uncle's 60th birthday party the last weekend in July, so I booked that flight today. I'm sure my friends here think it's odd that I go home so often (twice a month the last couple months), but I'll continue to do it while I have time because I don't have that luxury come fall. Plus...I'm tired of this apartment and trying to figure out what to do with myself everyday. (In that respect, it'd be nice to have a full-time summer job, but I'm kind of glad I don't. I needed the mental break, too.)

Also anxious to get all the crap food out of my kitchen so I can focus on nutrition more easily...just hoping the faileo weeks until 8/1 (remember: I decided my Whole30 starts 8/1) don't set me back too far. I need to get the crap out of here so I can re-focus, though. 8/1 is an ideal start date: After my last summer trip home, first day of the month, and exactly 4 weeks in one place to get well-established before school starts. The only trouble will be the move, but I should have two weeks to detox before that, too. Will definitely be looking forward to it!


WOD:
A) AMRAP, 10 mins
-- 20 air squats
-- 20 hollow rocks
-- 10 sit-ups
-- 10 push-ups (knee)
Completed 5 rounds + 20 squats, 5 hollow rocks

B) Endurance sets with apps
-- Sit-ups (19, 19, 22, 19, 19 = 98)
-- Squats (30, 28, 32, 30, 30, 26, 22 = 198)
-- Push-ups (knee) (16, 15, 17, 17, 18, 15, 16, 16 = 130)