“What you get by achieving your goals is not as important as what you become by achieving your goals.” – Henry David Thoreau
My first official week at the 4pm CrossFit class!
I love that I now get there early enough to do some extra warm-up before the warm-up! It might seem silly but I need the extra time to loosen up my hip flexors after sitting all day at work – although, I really try NOT to sit all day and I quit taking the elevator AT ALL a few months ago. They supposedly got “upgraded” but they are still breaking and getting stuck with people inside them and that is not cool with this claustrophobic girl.
You know what’s funny, though? While I was totally looking forward to this workout, I was super nervous about the run. Not that I couldn’t do it, of course, but that I wouldn’t do well. I might disappoint myself. I might not live up to someone else’s expectations. I mean, I’m the runner, right? I’ve got to kick butt!
So, because I was all amped up with nerves, I did the only thing I know to do to get rid of those nerves. I went for a run. Before the class. It was only 800m but still. I actually brought my Garmin because I wanted to see if the mile really measured out to be a mile. It’s close but not quite. It’s about .96 or 1540m (60m short, in case you didn’t know). So, now it is my goal to figure out a mile loop. #havegarminwillrun
We got started with the warm-up with a 400m run and then moved into an AMRAP of 10 kettlebell swings, 10 kettlebell roman deadlifts, 10 kettlebell good mornings (um, these were weird because you put the kettlebell BEHIND your head to do them. Just odd. Effective because I certainly felt it in my hamstrings but odd, nonetheless.), 10m inch worms, and 10m bear crawls. We had a 6 minute running clock and I got close to 2 complete rounds.
Deadlifts were our strength/skill work and we did 5 rounds of 4-6 deadlifts at the 3010 tempo (in case this is your first visit, start at the top, down slowly to the floor – one one thousand, two one thousand, three one thousand – no pause at the bottom, explode back up, and start again) with two minutes of rest in between. I worked with 125#. I got some good work in and my grip is definitely improving. Next time, though, the weight goes up.
The WOD was a straight up mile run. As in, 3, 2, 1, GO run a mile as fast as you can! Keeping in mind that it’s just shy of a mile, I finished in 6:32. 6:32!!!! The last time I did a fast mile, I finished in 7:04. What the what?! It’s pretty amazing to think that I got faster without doing any tempo runs or pace runs or really ANY running outside of the box. So, THAT was pretty awesome. The not so awesome part was I forgot how to breathe and it was warm and I sucked in a shit ton (yes, that’s a real amount) of pollen and dirt and coughed for the next 12 hours. Seriously, my throat still hurt most of Tuesday. Ugh. We finished up with some hanging from the bar and some ring holds and some hamstring and calf stretches.
Ran a mile before the 4pm class. Still searching for that exact mile loop. I’ll find it one day!
Our warm-up today was a 6 minute EMOM of 30 double unders and 15 med ball cleans (14#). Um, this was not a warm-up. This was a straight-up workout. Holy. HARD! Those med ball cleans were no joke.
The strength/skill work was strict press – 5 rounds of 4-6 press at the 3010 tempo – each round followed by a 60 second rest and then 2 legless rope climbs. Which, I cannot do. The substitute was 3 rope pull-ups per 1 legless climb so I did those. That means 6 rope pull-ups (grab the rope as high as you can and then pull yourself up). Ooof. Sound easy? Yeah, not so much. Then, rest a minute and back to the press. I worked with 55#.
The WOD was sneaky in its toughness. We did 50 power clean and jerks with a 6 minute time cap, then rest 3 minutes, and then we had 90 seconds to do our max pull-ups. The pull-ups were the official score for the WOD. I used 35# for the clean and jerks (maybe might could have used 45# put I finished #50 with 45 seconds left in the 6 minutes so…maybe not). I knocked out 22 pull-ups. I was shooting for 30 but those rope climbs were a grip killer. That’s okay, though. I’ll take 22.
I ran an 800 and did some weighted squats (held a 10# plate in front of me) before class.
The warm-up was a 6 minute AMRAP of 200m run and 10 air squats. I think I got 5 rounds done so that’s another 1000m to add to my run tally. I’ve got to be honest – I like being able to run a little before class and I’m hoping to be able to start running some after class once I finish with Chemistry. Just a couple of weeks left!!
Strength/skill work was tempo back squats and I used 65#. I’ve really been working on keeping my knees out – my right knee is a gigantic pain in the butt when it comes to doing what I want it to do – so I haven’t been putting on too much weight. Besides, 65# gets heavy by the 4th rep after tempo speeds.
The WOD was a 10 minute EMOM of 3 power snatch, 6 overhead squats, and double unders the rest of the minute and rest on the even minute. I used 45#.
I’ve definitely come a long way on my overhead squats but I still have work to do.
(fancy little video, isn’t it?)
My knees are still coming a little too far forward – I need to remember to put my butt back and then go into the squat. I get all discombobulated with weight over my head because I focus on keeping it there and I forget what I’m supposed to do from the neck down. One day. It’s a far cry from where I was a year ago! #smallgains
And, I got a new toy!!
Prepare for loads of camping pictures! We’re going on vacation to the family reunion in a couple of weeks!
I did not run before class. Traffic. :/
Our warm-up was a 400m run followed by a 5 minute AMRAP of 10 kb goblet squats, 10 kb swings, 10m walking squad stretch, and 10m high knees. Then, we did this banded walk thingy that would help us prepare for front squats – helps with flexibility and keeping the elbows up. Basically, put your foot in a band, grab the band, bring it around your back outside your shoulders (your elbow should be close to pointing directly in front of you) and walk like that. Make sense? Nope, didn’t think so. Dagnabbit, I should have taken a picture! Next week, I promise!!
Strength/skill work was front squats, 6 rounds of 4-6 reps at 3010 tempo. I went with 75# and worked reaaallllly hard on keeping my right knee out.
The WOD was a 10 minute EMOM of 2 squat cleans each minute, adding weight until it got to a heavy, but doable, weight and then stick with that the rest of the way out. The last time I worked on squat cleans was in December – when I was still in the boot! – and I hit a one-rep max of 95#. So, I set up the bar at 55# and put some extra 10# and 5# weights by me. I did the first 2 at 55# and that was way too easy. So, I went up to 75# for round 2. Still easy. 85# for round 3. Hmm. 95# for rounds 4 and 5. Hey, my one rep max is no longer 95#! I got brave and tossed 10# more on there for 105# and I finished out rounds 6, 7, 8, and 9 with 105#! I had looked for some 2.5# plates to add more on there but they were all taken. That’s cool though. I completely obliterated my previous 1 rep max by doing 10# heavier 8 times!! 8!!!!
I wonder what my new 1 rep max is now?!?! And the fact that this was squat cleans is HUGE for me because I used to not even be able to drop into a squat after a clean because my hip flexibility was so bad. IMPROVEMENTS!!! Man, I was totally flying high after that workout and I think practically everyone else was too. There were so many PRs and improvements during that WOD last night!! 4 months of great programming by the coaches and hard work by the athletes and there were high fives and grins all around!
And, finally, we get to the reason I’m sharing this on a Sunday instead of a Saturday.
I did not go to the Saturday morning hero WOD. I wanted to buuutt…..I did a GoRuck challenge in the afternoon.
GoRuck-Light was held down in Virginia Beach and there were about 10 of us from the box that went.
One of the requirements that makes it a ruck was a weighted backpack (also called a ruck or a ruck sack). The amount of weight you carried was based on body weight. I carried 10lbs in my pack plus the water in the 3L hydration bladder, and snacks, etc all carefully packed away in freezer Ziploc bags so they wouldn’t get destroyed
if when we got wet.
I was pretty terrified, actually, because I had absolutely no idea what was in store for us.
We all met up down in Virginia Beach and, in total, there were probably 75-80 people total. And quite a few of them were drunk. Trashed. Wasted. Apparently that’s a thing?
The cadre had us form 2 teams – all us sober folk went to one team – and we got started.
So, essentially, the GoRuck is a team building event filled with challenges. You’re assigned a mission – fill a baby pool with water from the Atlantic Ocean by filling 6 small water bottles at a time and then carry said baby pool filled with water two miles down the beach without losing any water (not kidding) – and you have to come up with the best way to manage that. (the “real world” premise was we were taking water to a village who was out of water). Of course, it’s not easy and some water gets out and then, you get “punished” – burpees in the Atlantic Ocean, anyone? While we were making the trek, some were carrying additional water, some were carrying the team weights (dumbbells, plates, sledgehammer, etc), and some were carrying raw eggs. Seriously, I can’t make this shit up! We were also tasked to “get to know each other” – first name and occupation – and there were mini-quizzes (supposedly. I never got asked who was who) and if we failed, there was more punishment. Thrusters with your weighted packs, dive bomber push-ups in the Atlantic, etc. Good times.
Source – GoRuck Light Virginia Beach Facebook Page
It was pretty fun and I can see how this would be beneficial as a team building exercise BUT (you knew there was one coming, didn’t you?) there were a few things that I didn’t like and that I thought could be better.
First off, there should have been more than 2 cadre there and we should have been split into maybe 3 or 4 groups. Our group was just SO big and thing were a little difficult to manage. But, I guess that was part of the challenge, right? Still, I thought the team sizes were too big. Secondly, those drunk people shouldn’t have been able to participate. Put a drunk person in the Atlantic Ocean with a heavy current (um, hello Tropical Storm Ana off the Carolina coast!)? Sure, that doesn’t sound like a safety issue at ALL. :/
And thirdly (yes, this one needs its own paragraph), once we completed our 2-mile hike down the beach, we were then tasked to build a sand castle with four walls and a door. We all had to fit in said sand castle. Which we did. Fabulous, right? Well, apparently, the sand castles were our “fort” and we did this “bring back the casualty” exercise there. (I can’t even believe what I’m about to type) One person had to crawl out of the fort on elbows and knees, eat a cupcake (no hands!) off the sand, and then drag the casualty back to safety in our fort. Remember those eggs? Yeah. The team that was fastest then got to throw the eggs at the other team (live fire, etc) members that were outside of the fort. Really, I told you – I can’t make this up! Except, the egg throwing went a little far and was not contained to just people outside the fort. We all got egged. One guy on our team took an egg straight to the face and it split his lip. I think there might have been 3 dozen cupcakes that had to get eaten, too. I’m fairly certain that exercise was purely for the amusement of the cadre and the other people watching. It was pretty disgusting. I thought it was pretty stupid. And no, I didn’t eat a cupcake. Blech!
In the end, I was sunburned, I brought home sand in places that sand doesn’t belong, and I was exhausted, cold, and wet. Overall, it was fun and I’m glad I got to experience it and it was fun to hang out with people OUTSIDE of the box. It wasn’t as physically challenging as I had expected – although, I didn’t really know what to expect so…. Would I do it again? I don’t know. Maybe. If there were less out of control drunk people. I really hope that’s not a thing.
Oh, and I ate a Whopper for dinner. #dontjudgeme
Talk to me: Have you ever done a GoRuck challenge? Do you like to camp?