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Monthly Archives: March 2014

Scaling Crossfit

Wod photoWhile those around me were wincing their way through 14.4, I was spending two hours a week under close supervision from physio Paul tensing my left glute and trying to establish if I could get any feedback. It’s hardly comparable, is it?

I always want to forget that my starting conditions are different. When I began Crossfit it was easy for me to be delighted by my progress, but after nearly two years I often fall into a particular trap. Because I spend a lot of time with other Crossfitters it’s easy to slip into their mindset and that means I end up wanting to do the things they do. Bluntly speaking, I’ve watched loads of people arrive at our box, roar past me in the skills development and become part of the ‘elite’. I trudge along trying to get more than two double unders and wondering if I will ever manage another box jump, which can demoralise me.

So focusing on what I can do is important, particularly now I’m back to basics with Paul and trying to build basic neurological feedback mechanisms from areas of my body that currently don’t report anything. I’ve discovered that it does seem likely that I will get some more feedback and also that the way Paul is helping me locate my body in spatial terms could assist with basic motor movements – but it’s knackering. And I have to do exercises at home a couple of times a day, which is both boring and knackering. Meh. I really want to be experiencing the hell of 14.5 but that’s never going to be my reality, I don’t think.

I went back to main class at 06:30 on Wednesday with quite a lot of fear – wondering if I’d be able to manage any of the movements with the scrambled brain I’m currently enduring. The focus was to get a new three rep max back squat which I did – 52.5k (aka bodyweight for me) after failing to get the final squat of the first attempt and dumping the bar forwards over my neck. Funnily enough, that didn’t worry me at all although Coach David came sprinting over! Second attempt he spotted me and I got it fine, although my knees were all over the place.

So this week’s WOD was a fifteen minute AMRAP of:

    3 bar muscle-ups
    6 OH squats
    9 burpees
    12 kettlebell swings

I had to band the muscle-ups and my OH squats were a horrible mess: I started with a 15k bar, dropped to 12 (which was too short for the correct grip) and ended up with a 9k, partly because my glutes and quads are wrecked from the physio and partly because I’m getting a lot of neurological misfires. I am in a gap between using my old system to script a movement and developing new systems based on what Paul’s teaching me and so half the time I just can’t work out how to move at all! I used a 8k kettlebell which was too light, I could have moved to a 12 but I’d already stopped twice to change my bar so I just couldn’t be arsed to lose more time. So essentially I scaled this WOD until it was almost unrecognisable.

I got six rounds and four burpees which wasn’t too bad, considering. All in all, I’m happy with progress so far. Still wish I could do what other people do though …

#100happy days – the Crossfit day

Today is a paean of praise to one of the things that makes me happy. Crossfit. No other form of exercise gives me:

Access to gorgeous beasts like this beauty who joined us for training today

Access to gorgeous beasts like this beauty who joined us for training today

Free range eggs delivered to the box, along with THE BEST rhubarb crumble from coach/chef Barney

Free range eggs delivered to the box, along with THE BEST rhubarb crumble from coach/chef Barney

Training with beasts like these, including my husband! Real men wear pink, or stripey socks and take their shirts off and don't ever think women shouldn't be in THEIR gym

Training with beasts like these, including my husband! Real men wear pink, or stripey socks and take their shirts off and don’t ever think women shouldn’t be in THEIR gym

back 30 oct 12

Six months training

Eighteen months training

Eighteen months training

Nearly two years training - see those bingo wings? No, neither do I!

Nearly two years training – see those bingo wings? No, neither do I!

 Reebok Crossfit Connect - awesome people, amazing training, bloody marvellous fun. Happy? Hell yes!


Reebok Crossfit Connect – awesome people, amazing training, bloody marvellous fun. Happy? Hell yes!

Physio and Crossfit

zombie stanceSo after two sessions of physio I am definitely feeling it! That’s good news, because part of the process is to try and re-engage areas of my body that have been neurologically adrift. It’s pretty painful though …

I seem to spend most of my time lying on my side doing knee raises or on my back doing knee raises or on my feet with a band round my waist doing knee raises and sometimes there’s another exercise that I’ve named The Zombie F**k, much to my physio’s amusement, which involves opening the hips whilst leaning forward slightly with the arms raised but the hands relaxed. Try it, you’ll see what I mean.

What’s happening is my quads are loading up quite a lot, which is unexpected but so are my glutes and that’s the aim apparently, to get my glutes firing. That means that my quads hurt and my glutes hurt.

Why am I doing this again?

So on Friday after physio, which was excruciatingly painful, involving a 100+ kilo man finding my pressure points and then putting what felt like ALL his weight on them, I decided to do a 7 minute amrap of
8 burpee box stepovers (24″)
20 kettlebell swings (8k)
60 and skips.

I got three rounds and one burpee, which is four burpees below my pb but after an hour of physio, I’m okay with that.

Open Gym Wodding

WP_000033Today’s tiny sweat-angel! I did yesterday’s WOD in today’s open gym which seems to be a good system while I’m injured.

Today’s warm up was 200 metres jog, 10 lunges and 5 burpees x 3. Lunges are off my menu, so I substituted sit-ups which were not fun, but the sun was shining so at least the jogging was pleasant.

After that, core work. Boring, painful, but hopefully ultimately delivering stronger psoas muscles which is one of the things on my wish-list! Leg raises, and L sits were the order of the day. Bleah …

Yesterday’s WOD was a ladder with a ten minute time cap. Starting with 5 double-unders and 2 burpees, 10 double-unders and 4 burpees etc. As I was doing treble skips rather than double-unders my scaling was 15 skips to 2 burpees and so on.

WP_000035It was very very gassy! I’d been forewarned by OH doing it yesterday and saying it was spicy, so I wore this tiny new top that I bought for crossfitting and haven’t had a chance to wear yet because the weather’s been so horrible. I got to 105 skips and 9 burpees which made me happy. Very happy. And the sweat angel has a interesting shape!

Not an Open Crossfitter

paleo rhubarb custardWith my new resolve to ensure Crossfit works for me, I’ve wodded twice this week but with major modifications.
WOD 1 – Seven minute AMRAP

8 burpee box jumps
12 wallballs
30 double-unders

Modified to

8 burpee box step-ups
12 kettlebell swings
60 skips

That worked quite well, five rounds and three burpee step-ups

Second WOD

1 mile run
30 GTOH
1 mile run

Modified to

1 mile jog
30 STOH @ 15k
1 mile jog.

The only problem is that both times my knee has swollen back up again. I guessed it would with the running but didn’t expect it on the first WOD.

And of course I’m not doing the Open, and because there’s no pressure I can really enjoy (a) hearing about the successes of the athletes I train with and (b) this, which is paleo rhubarb custard with maple pecan crumble. I might have to modify WODs but I’m still committed to eating clean, which is (supposedly) 80% of fitness. If that’s true, the whole other 20% must reside directly behind my left knee-cap!

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~Cruising through my Life~

journey since 1989...