This past week was particularly challenging because, once again, I was sick for half of it. I am just so elated that it is finally warming up and I can hopefully put this horrible season of flus, colds and obnoxious winter allergies behind me. Here are the WOD’s I somehow made it through this week:
Tuesday: 40-30-20-10 reps, for time:
Wallballs (16 lb./20 lb.)
Kettlebell swings (35/55)
Result: 13:28, Rx
Unfortunately, I went back to the gym way too early for how sick I was over the weekend. The result was this terrible time. I felt like I had to pass out/throw up the whole time. Lesson? Take your rest days when you need them! Working out sick SUCKS.
Wednesday: 5 rounds for time:
5 power cleans
5 front squats
5 push jerks
Rest 90 sec.
Result: 22:49 @ 95 lb.
Okay, no one took longer than me to do this. Proooobably because my max clean is only like 15 pounds heavier than this. I was literally throwing up in my mouth and thinking I was going to die. However, I feel quite accomplished… and sore – reaaallly sore.
Thursday: Could. Not. Move.
Friday: Open WOD 13.5
4 minute AMRAP of:
15 Thrusters (100 / 65 lbs)
15 Chest to bar Pull-ups
*4 minute bonus for every 90 reps (3 rounds) completed
Basically, unless you have a terrific Fran time, this was a 4 minute workout for you.
Result: 41 reps, regular pullups… Yeah, couldn’t get the chest to bars to save my life, so I figured I would at least get a decent workout, quit trying to get them and do regular pullups. So, for me this was fun and quick and relatively painless (compared to Wednesday, the thrusters were cake). For those competing and getting reps up in the 200’s, I imagine it was a bit more painful.
Saturday: Team open WOD at our gym for new people interested in joining. Basically lots of cardio – wallballs, burpees, box jumps, slamballs. A nice little break from my sore, sick week.
I don’t know how it works for everyone, but my head REALLY tries to get in the way of my workouts. Here’s a typical conversation with myself when I’m getting fatigued, my heart rate’s unnervingly high, I can’t catch my breath, or am otherwise severely uncomfortable: “Oh, Chelsea, you should really fake passing out now cause this hurts way too much” – “Stop! Stoooo-oooo-oooop already, you idiot!” – “You will die. You’re gonna die. Look, watch this, dying, right now. Okay, you’re dead, now stop!” – “You can’t pick that up. No, literally, I will not let you pick up that stupid bar again. See that? You’re limp. You can’t move anymore. Nooooo, you stop right now.”
For real, it’s that bad. My inner voice isn’t a coach cheering me on… it’s more like a whiny seven-year-old utterly convinced the world is ending cause she can’t have another Snicker’s bar.
I have another problem. I HATE being cheered on. Weird, right? I really, really don’t like people telling me that yes, I can do it. Probably because the whiny seven-year-old doesn’t believe them anyway and it just pisses her off even more. And worst of all – I can’t have my caveman anywhere near me, cheering me on. The seven-year-old will not only rage, she’ll refuse to finish the WOD until he goes away.
Why am I telling you about the weird mental game I deal with working out? Mainly because being mentally tough is just as important as, if not more important than, having the physical ability to accomplish something. And if you have an inner voice that’s, well, let’s say similar to mine (because I really hope you don’t have the same ridiculous little kid screaming in your ear as I do) you’re not alone. Everyone has some kind of thought process going on when they’re working out at a very intense pace. Perhaps yours doesn’t necessarily beg you to throw up so you can stop – but maybe it demands that you slow down immediately, or that you lose momentum, that you walk away from the barbell, that you drop to the floor and rest instead of cranking out the rest of the WOD.
Whatever it is, it’s normal. When your body gets exhausted, your brain tries to protect it, so it is undoubtedly going to send you signals that you need to stop. So what do you do? Do you indulge the screaming kid in your brain and quit? Do you ignore it completely? Can you?
Here are some things you can do to try to keep the mental screaming under control and keep yourself coming back for more:
1. Remind yourself that you LOVE this.
People who do crossfit love crossfit. If they don’t love it, they quit (or at least they should). I’m going to assume if you’ve been doing it consistently more than a few months, you probably love it. You love getting stronger everyday. You love the camaraderie that comes with getting beaten up daily with a great group of tough people. You love the transformation you’ve seen in your body and your life.
But then the WOD comes. You know, that one. The one you maybe thought about skipping because you knew how hard it would be. The one that makes your bones ache to think about doing. Maybe that’s every WOD for you. Maybe it’s something with snatches, or thrusters, or whatever your crossfit demon is. Wherever you are with your fitness, there’s something that gets to you, whether it’s a specific movement or just that place you get to 5 minutes into a 10 minute amrap, thinking there’s just NO way you’re only halfway through and being devastating knowing you still have to push on until it’s over.
That’s the moment when you have to remind yourself of who you are and what you do. You’re a fighter. You’re a – well, let’s face it, you’re a freak who would rather do pullups while your ripped callus is bleeding out everywhere than take a nap on an elliptical. But you love that. Remind yourself when you’re on the verge of giving in.
2. Forget about the mistakes.
There’s nothing worse than a no rep to slow you down and make the mental battle that much tougher. As someone who frequently hits herself in the face with wallballs and the like, I understand. Pretend like it didn’t happen. If you focus on the fact that you failed, you’ll be overcome with the idea of failure. Then the negative inner voice wins, and it can be nearly impossible to finish the WOD, let alone finish it well. You’ve got to let the failure go and press on as if it never happened. This is hard for perfectionist-types who get really upset if they mess up once… not that I would know anything about that. Do the best you can to forget it and move on.
3. Stay calm, stay focused, stay present.
Yeah, easier said than done, I know. Especially when your inner whiner is attacking you at full force. But try hard not to think about what you’re going to do after the WOD. Don’t even think about what it’s going to be like six minutes into the WOD. Take it one lift, one pullup, one lap at a time, and go from there.
This is probably just the beginning of what it takes to beat down your inner whiny kid, so if you have other ideas and suggestions, feel free to comment!
So, the worst thing to happen to me this week was not 13.4. On the contrary, I think that was the least painful open WOD so far. The most painful thing to happen this week was ripping a huge callus on my left hand ten minutes before 13:4! And the subsequent horrible pain from having to apply new skin like three minutes before doing toes-to-bar. I don’t know if you’ve ever had to use new skin… but if you have, you know what I’m talking about. Yowwch. I even went out of my way the day before to buy gloves cause of my ripped callus on my other hand… then didn’t wear them, of course, cause – well, cause gloves suck.
Anyway, here’s this week’s WOD’s.
Monday: 3×5 Back Squat, then
20 toes to bar
Result: 135 lb. back squats
Yes, commence the hand-destruction that continued all week and culminated in the holes in my right palm and left… whatever that area on your hand is where all your main calluses are.
Tuesday: 10 min Amrap:
5 power cleans 125/185
7 handstand push-ups
9 ring dips
Result: 2 Rounds + 1 handstand push-up @ 95 lb. + band for ring dips
So… I didn’t really try to get a lot of reps with this WOD. I basically used it for skill practice of my handstand push-ups, because… I’ve never done them before! It was rough – it probably took me 4 minutes at least to get through the first 7 handstand push-ups – but I’m proud that I got through them. Not bad for never having done them before!
Wednesday: Sequence of:
21-18-15-12-9 unbroken pull-ups for time
Result: 7:49, broken
Then: 10 100-m sprints with 90 seconds rest in between (not for time)
Well, this is how my palm ripped. 75 pull-ups later…
Y’all can look that up here if you haven’t been paying attention.
Result: 41 reps, Rx
Unfortunately, I was more concerned about the horrible burning in my torn hand than throwing 95 pounds overhead. But I liked this WOD. I wish I had done it over after my hand healed, but it’s alright, I feel pretty good about what I did.
For those of you who are at this point annoyed with me going on and on about my ripped calluses… go somewhere else because you’ve obviously never ripped a callus! It’s a tragedy! You work so hard to get these wonderful, hideous, stone-hard, perfect-gripping monstrosities to help you with your WOD’s, and then all your hard work is nothing more than a disgusting flap of too-hard skin on the floor. Yes, friends, this is only a taste of my sure-to-be hit, Ode to a Callus, coming soon to Functionally Fit. 😉
As always, I’d love any input you have about the Open or whatever other primal things you’d like to discuss!
Meet my caveman. ❤
On the minute for 20 min:
1st min – 35 double-unders
2nd min – 2 cleans
Result: 95 lb. cleans
3×5 Shoulder Press
Result: 65 lb.
3 rounds, 3 minutes each:
8 Thrusters (65/95)
1 min rest between rounds
Result: 84 reps, Rx
3 rounds for time:
20 box jumps (20″/24″)
400 meter run
Result: 16:59, Rx
Um… obviously, we didn’t know what 13.3 was going to be until after we did this WOD…
Thursday: REEEEEEEST! So very needed.
13.3… Aka, Death by wallballs.
12 min amrap:
Karen (150 wallballs)
Result: 158 reps, Rx
10 min amrap:
5 deadlifts (135/225)
Result: 160 lb., Rx
Questions? Advice to get better at Karen? (Yes, I know, man up. But omg…) Horror stories about 13.3? Anything primal is comment-worthy!
4 rounds for time:
400 meter run
10 overhead squats (95 lb./135 lb.)
Result: 12:14 @ 65 lb.
Lesson of the day… work on overhead squats. Obviously… 30 lbs. under Rx is pretty crappy.
On my own lifting: Deadlift 3×5 @ 155
21-15-9 reps for time:
KB Swings (45/70)
Push Press (75/115)
Result: 11:50 @ 65 lb.
Lesson here? Don’t underestimate. Definitely could’ve pushed 75, added maybe an extra minute at most. Well, now I know.
On the minute for 20 min”:
Even min: 3 Squat Cleans, increasing each round
Odd min: 30 seconds, max rep strict pullups
Result: 105 lb. final clean weight, 22 pullups
Not too shabby for my first WOD with strict pullups (no kipping allowed).
For time: Sequence of 21-18-15-12-9-6-3
Toes to bar
Then 5 burpees + 20 double unders between sets
Result: 16:39, Rx
This was… way harder than it sounded when I read it.
Crossfit Open 13.2!
Complete as many rounds and reps as possible in 10 minutes of:
5 Shoulder-to-overhead (115/75 lbs)
10 Deadlifts (115/75 lbs)
15 Box jumps (24″/20″)
Obviously the girl weight is 75, not 115. The Crossfit website apparently puts the men info first… sexists.
Result: 169 reps, Rx
Questions? Comments? Snide remarks or constructive criticism? Comment away.
I hope everyone had a blast doing 13.2. If you haven’t done it yet, good luck – hope you like box jumps.
I don’t know about you guys, but I need about a million snacks to get me through my day. I know it gets discouraging trying to find snacks in the grocery store that are 100% paleo, but really there are a lot of options – you just have to be willing to take the extra time to look for them and ask the store staff, if necessary. Here are 5 things I found at the grocery store this week. With the exception of the Trader Joe’s almond butter, it’s all from Walmart or Target. Yes, really!
If you’ve been eating paleo for a while, you probably know about these. Totally natural fruit/nut ingredients, no preservatives, no sugar, sweeteners, etc. Until recently I was getting them from Trader Joe’s, since they sell them for $1.00 apiece as opposed to the $2.50 the local upscale grocery store asks for them. However, I don’t know when they started but the Walmarts in my area are now carrying them by the box! Yes, I’m ridiculously excited about this. They are about $5.25 for a box of 5.
So these little guys are called GoGo Squeez Applesauce on the Go. I don’t personally consume them, because I’m over the age of 8, but my daughter LOVES them, and they’re 100% fruit and fruit juice. Yay for little paleo babies! I got a huge box of them for like 8 bucks at Walmart.
I usually get my dried mangoes from Trader Joe’s, but they were out of the unsweetened, unsulfated kind I always get the last time I was there. These are freeze dried, so they’re crispy as opposed to chewy. However, they are actually surprisingly delicious, totally all-natural and only about a buck a pop.
Exactly how it sounds. Crunchy and almondy and delicious. 🙂 Available at Trader Joe’s. I eat this with everything.
There are a lot of brands out there for coconut water, but this is definitely my favorite. There’s nothing added, just straight coconut water. They also have these in flavors like lychee and pineapple, but I think those have some other additives. What I do if I want some flavor for these is blend them with a strawberry or kiwi, and ta-da – instant deliciousness. Bonus – they’re only about $1.50 at Walmart.
If you have questions about other snack ideas, comments, or you know of some hidden paleo secret and want to share, please let me know. Happy snacking!
Well, the “Crossfit season” has begun. Crazed athletes everywhere have just submitted their first open scores and are losing sleep thinking about the next four workouts. Meanwhile, this girl is… simply regretting the doughnut she ate today. Now, for the rundown of this week:
Meet Cindy, the girl who left me with throbbing shoulders for four days after this WOD.
Cindy – 20 min Amrap:
Result: 13 Rounds (3 rounds Rx pushups, remainder w/ knee pushups)
Now, I definitely didn’t take the gold for speed on this one. However, I’m happy to say that this is the first WOD I have done with all Rx pullups and no band for support! I also did the first 3 rounds with Rx pushups. However, had to give that up when my shoulders turned to jell-o. But watch out, pushups, cause you’re next.
12 min Amrap:
3 power cleans (125 lb./185 lb.), touch & go
10 toe to bars
Result: 4 Rounds @ 95 lb.
As if Cindy didn’t destroy my uppers enough…
Big, fat, luxurious REST DAY.
2 Rounds for time:
1 min dumbbell squat cleans (20 lb./35 lb.)
1 min deadlifts (155 lb./225 lb.)
1 min pushups
1 min dumbbell jerks (20/35)
1 min rest
Result: 46 reps for round 1, 51 reps for round 2, Rx baby
Open WOD 13.1! Read the last post if you don’t know what that is. Uh, and while you’re at it, step your game up, cause everyone knows what that is by now.
Result: 120 reps, Rx
Didn’t quiiiite make it to the 100 lb. snatch. Okay, I was off by about 10 @ 75 and 20 burpees. But I think I did pretty well anyway. I have horribly flat feet that always cramp up during WOD’s like this, which is what happened during the second round of burpees, so I ended up doing the rest of the WOD barefoot. Currently I wear the Crossfit Nano U-forms for most of the WOD’s and occasionally put on my Pumas for running, but I’m thinking about a very minimalist alternative since I seem to have less cramping problems when I’m barefoot. Definitely open to any helpful suggestions in this area, so please let me know if you have an opinion in the minimalist shoe discussion.
5 min of front squats, pick your weight. Alternate w/partner for max reps. Result is weight x number of reps completed.
Then, 15 min amrap, alternating:
Partner 1 – 400 m run
Partner 2 – 15 wallballs and 10 box jumps (20″/24″)
Result: 6, 370 lb./7 rounds with my great partner, Olivia!
I apologize for the lateness of the Wodcast. It should be posted soon, and we’ll be talking about the Open. As always, please feel free to leave questions, comments, concerns, or pictures of you drinking beer while doing burpees below.
There’s some kind of big deal happening today.
Oh yeah, it’s INTERNATIONAL WOMEN’S DAY!!
Jk. F that noise. It’s the Crossfit Open.
Put on your big boy pants and man up today, everyone.
(My feminist contribution to Women’s Day. You’re welcome.)
Seriously, though, good luck to everyone competing. I won’t be competing but I will certainly be suffering alongside you all through this miserable 17 minute disaster of a WOD. Remember that yes, it is a competition, but more importantly we’re all just trying to be better than yesterday. Now go kick some ass!!
CrossFit Games Open 13.1
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
30 Snatch (75/45 lb)
30 Snatch (135/75 lb)
30 Snatch (165/100 lb)
Max rep Snatch (210/120 lb)
Haha… snatches on Women’s Day. Okay, I’m done now.
The great thing about eating paleo is that you have a huge selection of foods you can eat, and there are a million resources out there with great ideas for recipes. Here are a few soups and salads that we’ve tried and loved:
Paleo Sausage and Spinach Soup
Visit The Preppy Paleo for the full recipe.
This is the perfect soup to warm you up on a frigid day. Everything in it is paleo approved and delicious, and – the best part – it’s quick and painless!
Jennie suggests using sliced sausage instead of crumbled, and fresh coriander instead of basil.
Chicken “Noodle” Soup
Visit Elena’s Pantry for the full recipe.
Another delicious soup to beat the winter blues!
Jennie suggests adding 2 teaspoons of Savory for taste and also adding shredded chicken to make it a more substantial meal.
Shrimp and Spinach Salad
Visit The Preppy Paleo for the full recipe.
This is definitely my new favorite salad! I made it without the feta cheese to make it 100% paleo. I also didn’t have any mushrooms around so I didn’t use those, but I don’t think it took away from the salad. The dressing is so good you can definitely make extra and save it for your next salad!
If you have questions about these recipes, or paleo in general, please feel free to leave a comment. Also, if you have a delicious paleo recipe you’ve tried and would like to share, I’d love to hear from you! Happy eating and stay primal!
Wow, what a tough week. I feel like I’m always saying that… but really, this one might take the cake on the overall soreness factor. The heavy lifting has definitely roughed me up and my lungs have been doing some serious extra credit. Plus I look like I must have gotten into a fight by the bruises on my thighs, chest and upper back. Needless to say, I’m taking a much-needed rest day today! Here’s a breakdown of this week’s WOD’s.
This WOD was designed to be 7 rounds for time of 35 double-unders and 3 power snatches. However, my class was too large for this (and it was way too cold to send people outside) so we did 7 rounds of each, every minute on the minute.
Every minute on the minute alternating w/ partner:
3 Power snatches
Result: Completed w/65 lb. snatch, mostly double-unders but some singles toward the end.
Max rounds in 12 minutes – progressing by multiples of 3 (3, 6, 9, 12…):
Kettlebell swings (35 lb., 55 lb.)
Result: 18 Rounds + 12 extra kettlebell swings, Rx
The impossible WOD! Apparently my coach thought we all needed some extra torture cause front squats don’t leave us winded enough…
Every 5 minutes for 15 minutes, for time:
Run 800 meters
Rest 5 minutes, then:
3 rounds for time:
10 Front squats (95, 135)
10 Push jerks, same weight
Times for each 800 m run: 3:27, 3:34, 3:28
FS/PJ time: 7:40 @ 75 lb.
30-20-10 Reps for time:
Hang power clean (95, 135)
Knees to elbows
Result: 13:36 @ 85 lb.
Crossfit Total! Crossfit total is your number for the sum of your 1 rep max back squat + deadlift + shoulder press. This was the most fun thing we did this week, cause it’s really cool to use this as a benchmark to see how you’ve progressed. I was disappointed in my shoulder press because I only went up 5 pounds from the last time I did it, so that’ll be something for me to work on. However, I got new PR’s for my deadlift and back squat, so that’s exciting!
Result: 420 total.
Back squat: 155 lb.
Shoulder press: 70 lb.
Deadlift: 195 lb.
Overall, it’s been a great week. Unfortunately I didn’t have it in me today to do the ridiculous thruster/pullup/clean/pushup workout today. Five days in a row is a loooot of Crossfit, and this girl is pooped.
On another note, stay tuned for some paleo recipes in the next post. I have a couple recommendations for things I’ve tried recently and liked, and I have a few friends who’ve started paleo in the past couple weeks and want to share what they’ve come up with. Have a great weekend and stay primal!