Monthly Archives: May 2013

Weekly WOD Rundown

Hi there, faithful followers. Please excuse my absence the past few weeks. I was super busy with finals and such, but I’m happy to report that I’m all graduated with my BA in English, and the next stop is grad school in the fall!

Anyway, I’ve been thinking about the format of this site, and I think it’ll be best to change the weekly WOD’s from just a rundown of every single workout I do (cause I do a lot of them, and it’s probably pretty boring to read if I don’t have much to say about a particular one) to focusing on two or three from that week that have particularly stood out. So we’ll see how that goes.

I have also begun training for the Mid-Atlantic Garage Games in August, which will be held right here at our awesome Virginia Beach Sportsplex. I’m going to be competing with a team from my box – two guys and two girls, including me – and I’m incredibly excited for it! It’s already proving to be challenging and demanding, but I’m loving the added motivation that comes with pursuing a goal like this. So anticipate hearing lots about my trials and successes with that extra training too.

WODs that sucked this past week:
Tuesday, 5/14
“Tabata Something Else”:
Max reps of tabata pullups, pushups, situps, squats with no rest in between.

You probably know, but tabata anything is 20 seconds of work and 10 seconds of rest for 8 rounds. If you haven’t done this with any exercise yet… please go experience it. It’s just insane. Unfortunately I ripped my hand by the third round of pullups, so the next five rounds were pretty painful. And the pushups! If you really want a humbling experience, do tabata pushups. I was down to 4 a round by the last couple sets. Situps and squats were a nice break, until the very end when I was about 90% sure my legs were actually on fire. At the end of this, I’m sure everything hurt but the only thing I noticed were my poor legs. So yeah, this is a great workout if you want to completely burn out your major muscles. Just remember each time – you can do anything for twenty seconds, right?
Result: 285 reps + one gross ripped callus


Wednesday, 5/15
5 Rounds for time:
9 Deadlift (95/135)
6 Hang power snatch
3 Overhead squat

This sucked because, plain and simple, my overhead needs serious work. Snatches are a definite weakness, meaning hang snatches are just a total nuisance for me. After ripping my hand the day before, I could barely grip the bar properly either, which is part of why this wasn’t a great workout for me. I definitely can’t blame it all on my hand, though. I’ve got to work on my stability and confidence in my overhead squats and snatches if I want to improve here.
I’m not sure of my exact time for this, but I know my weight was only a disappointing 65 lb.

Favorite WODs this week:
Monday, 5/20
21-15-9 reps for time:
Clean (95/135)
Ring Dip
Then rest until 10-minute cap reached
Run 1 mile

I liked this because I’m pretty comfortable with a 95 lb. clean, and because I really need work with ring dips if I ever want to get a muscle-up.
Result: Elizabeth – 7:55, blue band for ring dips. Mile – 7:22

Tuesday, 5/21
5×3 Back squat, Increasing
Then 3 rounds for time:
12 Wallballs (16 lb/20 lb)
12 Box jumps (20 in/24 in)
12 Toes to bar

I didn’t think I would like this WOD because of my intense hatred for wallballs. But all my hatred has turned into hard work to get better at them, and I did the first two rounds of wallballs all unbroken and the last round in two sets of 6. I actually surprised myself with my time on this one. Yay!
Result: 5:44, Rx

Alright, I’m off to do some heavy push presses and front squats, then a surprise team workout that I’m sure will be just as fun-filled. As always, feel free to leave your thoughts or advice! Ideas for a team name are also welcome!

Being Okay With “A”

You’ve heard your friends say it, as they recite you their lengthy list of excuses for why they won’t lift weights. Perhaps you’ve even said it yourself as you nervously approach the bench press or hit the deck for a set of pushups.

“I don’t want to lose my boobs.”

It seems like a silly thought process, especially in your box where such outdated measurements of physical attractiveness hardly apply. But what about when you step out of the box and into the world that does place worth in your cup size?

Women seriously worry about the effect intense fitness is going to have on their breast size. It’s an understandable fear, considering the value our society places on such measurements of beauty.

Will Crossfit make your boobs smaller? Well, think about it anatomically. You can’t lose weight and expect to not lose any in your breasts. You don’t lose weight in specific areas of your body; that’s simply not how it works. The reality is, you can expect your breasts to decrease in size proportional to the weight you lose. If you go from 160 lbs. to 130 lbs., yes, you will probably go from a C to a B.

“Since your breasts are largely influenced by your body fat, significant weight loss will have an effect on your size.” Edie Grace, Livestrong

One other factor to remember is that some women have naturally larger or smaller than average breasts. Therefore, you may be at a B at 130 lbs., but someone who has smaller than average breasts naturally will be at an A. That’s just the nature of varying body types.

So there are the logistics on breast size and weight loss. Now here’s why, as a strong and awesome Crossfit woman, you should be okay with A. Or B. Or wherever you’re at now that you’re in shape.

1. If you give Crossfit 100%, your body will eventually get to its optimal weight and shape. Therefore, your breasts will become their optimal size and shape. For some of us, that might be a 32 A. But if that’s where we are naturally, after losing the proper amount of weight and gaining the right amount of muscle, then we should be satisfied that we’ve restored our breasts to the size they should be naturally. Isn’t that what Paleo life is all about?

2. Weight loss will cause fat loss in the breasts. However, weight lifting will actually make your breasts look better. Your cup size won’t change from weight lifting, as the muscles affected by such exercises as pushups and bench press are the pectoral muscles underneath the breasts. Weight lifting will, however, increase overall chest size, which will make breasts stand up better and appear slightly larger.

3. Men who don’t have a love of fitness might be outside of the box judging your cup size. But if you’re with someone who understands the importance of your commitment to fitness, then this should really not be an issue. Your man should be supportive of the awesome gains you’re making at the box, not what you may be losing in unnecessary fat tissue. So if you’re single and loving Crossfit, don’t worry because you may have gone down a cup size. The guys who understand what real fitness means shouldn’t care. And if you’re not single and your man has a problem with your bodily changes, drag him to the box and have him do a few rounds of Eva, and then have him come talk to you.

4. Most importantly, remember that the gains you’re making in Crossfit are not just reflected in how great you can get your body to look, but also in your overall health and wellness. If you’re really a health-oriented person, cup size should be pretty low on your checklist of important issues. And besides, with killer abs and a Crossfit booty to rival J-Lo’s, what more do you need?


This article is up on Tabata Times! Go over there and tell them how much you love me!