Santa Smackdown

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So what better way then to try and motivate you to get into shape? Another Crossfit competition! We competed in the Santa Smackdown. I would like to say it really helped me get motivated to train like I used to, but sadly it did not. I did train as hard as I was able to, but I am just so out of my routine it makes working out hard.

The most important thing was that we had fun and that is all that counts. We all did our best and we finished in 9th out of 23 teams. Not bad for the 4 of us who have been struggling to get back into it. We had so much fun at this competition we are signing up for the Golden State Games in April! The sad part is we won’t be able to do the Fight For Air Climb which is an important organization to my heart.

The WODs:

WOD #1
4min (0:00-4:00)
1 Guy & 1 Girl establish
-3 RM OHS (1st rep must be a snatch variation)
**Directly into**
4min (4:00-8:00)
Guy 2 & Girl 2 establish
-1 Full (Squat) Clean + 1 Front Squat + 1 Jerk
Total weight lifted will be your team’s score

All athletes will use one 45lb bar for the lifting.

AFTER THE 8 MINUTE MARK YOUR TEAM WILL HAVE 2 MINUTES REST. AFTER THE 2 MINUTES YOUR TEAM WILL COMPLETE A TEAM MILE.

The team mile will be ran all together (All 4 athletes running at the same time). The score will be based on the fastest and slowest finishers. The fastest Mile time and the slowest mile time will be the score. The other 2 athlete’s times will be a non factor in the scoring.

WOD #2
400 Double Unders
100 Pull Ups
75 HSPU (Scaled have 25 Wall Walks)
50 Thrusters 135/95 (Scaled 95/65)

Floater
Max burpees
Max calorie airdyne
Max sled push

I will say it was a great competition since there were 3 WODs and we were finished by noon!

Here is a picture after we were done. Jumping for joy for finishing!

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Golden State Games

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We decided to do the Golden State Games this year so it could be Mark’s first competition. (Mark is Kimiko’s husband.) So our team was Kimiko, Mark, Mike and I. We called ourselves Team Gunther’s in honor of one of of favorite ice cream shops! 😀

The WODs:

#1
2000 Meter Relay

Description: Athlete 1 will begin with a 400m Run. Upon finishing the 400m, athlete 1 will hand baton off to athlete 2. This will progress until athletes finish 1600. After 1600 is complete all members of the team will finish with a 400m giving a grand total of 2000m.

#2
Olympic Total
Max effort Snatch and Clean & JerkDescription: Beginning with the men. Both men will step up to platform (A). The men will have 6 Minutes to each find their one rep max Snatch. After 6 Minutes the men will move to platform (B) and have 6 Minutes to find their one rep max C & J. At the same time the woman will be on platform (A) finding their one rep max Snatch. After 6 Minutes expire men will be done and woman will move to platform (B) to find their one rep max C & J. The score will be max pounds lifted on each members one rep max.#3
FRAN NASTY

RX:
21-15-9 – Dumbbell Thrusters 50 / 25
12-9-6 – Bar Muscle Up’s (MEN)
9-6-3 – Bar Muscle Up’s (WOMEN)

Scaled:
21-15-9
Dumbbell Thrusters 35 / 20
Chest 2 Bar Pull-Up’s

Clarification for RX: Everyone will be completing 21-15-9 Dumbbell thrusters. Men will complete 12-9-6 Bar muscle ups on their round and woman 9-6-3 Bar Muscle Up’s on their round.

Description: Each member will go through full WOD one at a time…as soon as one member finishes the next member begins… This event will be a 3 scored event
Score 1= Total team time
Score 2= Fastest men’s time
Score 3= Fastest women’s time

There will be a modification for Bar Muscle Up’s. But will not be released at this time.

Overall we did well for Mark’s first competition. We are looking forward to doing it again next year!

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Crossfit Opens

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So remember last year when I was SUPER excited to be doing the Crossfit Opens? Yes, I remember that girl and yet this year, I have ZERO motivation and did not register for the Opens.

I don’t know if it is because I am Crossfit’d out? Really just focusing on my yoga or don’t find fun in it any longer.

It is really hard to say. I enjoy Crossfit. I was getting in great shape! I made great friends, but yet, here the Opens are and I don’t want to do them. I am excited and motivated to do the Moxie competition this year with Kimiko, her husband Mark, and Mike, but really no drive for the Opens.

I think a lot of the change was due to the fact that, I want Crossfit to be fun. I want to enjoy it again. The Opens are all about comparing yourself to the rest of the world. I know I am not the best. I don’t need a score board to tell me that. I want to compete in a competition and have FUN and become a fitter me in the process.

Only time will tell. For now I am enjoying yoga and pilates.


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Happy New Year!

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Well…it is official…I have had this blog for 1 year! I know that it is 10 days into the new year already, but I have really been trying to figure out what I want to do for a “new year resolution”. In fact, it has stumped me. Then in a training class at work, the trainer said something interesting, instead of calling them new year resolutions call them a new year focus. I really liked that, so that got me thinking and I was able to decide what I want to focus on this next year for the long and short term.

After all that Crossfit last year it was both challenging and empowering. I got SO strong! The downside was I felt like I was beating up my body. So I really started to focus on my yoga practice. In fact, I want to focus on getting a yoga certification this year. It would be exciting to see how my practice can grow. I find so much challenge in the practice. I am so flexible and strong in some positions and feel the drive to improve in MANY others. The body awareness I gained from yoga and pilates has been priceless.

But don’t get me wrong, I still want to Crossfit. My focus for Crossfit this year are: to be able to do a strict pull-up and 25 double-unders in a row. And with that I am sure my overall goal of losing fat and gaining muscle will improve. This summer I still hope to do a competition to keep my motivation going.

Another focus that I want is to be able to run a marathon this year. I would LOVE to be able to run the Nike’s Women’s Marathon in San Francisco and run my first marathon there! If I don’t get in, I guess I should figure out an option b. But I will start with a half marathon in March that I will be doing with my boyfriend, cousin, and friend. I am excited, if anything it will be a good time!

Here is to an awesome 2014!


Whew!

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What a busy couple of weeks! I am excited that I was able to compete in my first team Crossfit competition a week ago! I think that just back in April I was trying out Crossfit and now here I am at a team competition! We competed in the Good Times Crossfit Fall Fit Team Challenge. It was a lot of fun…which of course is the most important thing about competitions. I was able to compete with Kimiko, Mike, and John…my favorite girlfriends at the gym! 🙂 It was a LOOOOOOOOOOONG day…and we had 5 WODs! Whew! I am glad it is done!

WOD 1: 12 min AMRAP

60 calorie row
30 ground to overhead (weights: 135/95)
5 muscle ups

Then back to ground to overhead, 60 calorie row, 30 ground to overhead, until time is called.

WOD 2: 12 min

Part A: Snatch and back squat (for a 1 rep max) then 2 minutes of ball slams.

Part B: Dead lift and strict press (for a 1 rep max). After their 4 minutes is up, they will also slam balls for 2 minutes.

WOD 3: 10 min AMRAP

Stone carry (weight: 95/75) and rope climbs (15′).

Starting team mate will pick up stone and carry 15 meters to rope, if male he will perform 2 rope ascents and if female only 1 rope ascent. That person will then pick up stone again and carry back to start line to tag his partner.

WOD 4: 16 min

Part A: 8 minutes to complete

40-30-20-10

Overhead squats (weights: 95/65)
Box Jumps (height: 24″/20″)

First pair MUST complete the work in 8 min in order for the second partners to move onto part B.

Part B:
100 thrusters (weight: 95/65)
100 Burpees over the bar

WOD 5: 18 Min Cap on Re-lay

100 meter medicine ball run
30 wall ball 20# for all and 10″ for men and 8″ for women
50 meter medicine ball run
10 power cleans
50 meter medicine ball run
50 double unders

Tag partner.

All 4 teammates must complete the above, your score is your time or if you do not complete, the remaining reps will be seconds added.

Overall we finished in 20th place (out of 23 teams). I was really proud of the fact that we were one of the few teams in our division to COMPLETE all of WOD 4. That is a lot of work in 16 minutes! Things I need to improve on: rope climbs and double unders. And of course…work on my stamina!

This competition was so much fun and the team I was on was so awesome we just had such a great time. I would definitely do another competition with them. 🙂

Here is a team picture at the end of the day! What an accomplishment! I am so proud of us!

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100 seems to be the number…

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Yesterday our WOD was:

5 Rounds

20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Squats

The last time I did something that was going to involve 100 pull-ups I had my first rip (during Murphy). Well..100 seems to be the magic number because I had rip #2 yesterday!

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And of course I am right handed and this is on my right hand RIGHT in the middle! But seeing as I survived the first rip I am sure I will be able to survive this second one.


CrossFit Games 2013

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Yesterday was so much fun! I got to hang out some friends from the gym (for the first time out of the gym) and we went to the CrossFit games! IT WAS AWESOME!

Sandra’s husband Chad was competing with his team (CrossFit Rocklin) and one of the other coaches Jen was competing with her team (CrossFit Anywhere).

It was also just amazing to watch ALL the athletes that were competing because I was just in awe watching all of the things that they were able to do! It was inspirational. It almost made me think I could do all that! LOL!

Here is a link to a bunch of pictures that I took at the games. Talk about some fit peeps!

Here is a pic of me with the girls on our fun adventure:

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If you were wondering…Chad’s team placed 3rd! They will be going to the games in July!!!


Grace

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Ever since WOD 13.4 in the CrossFit Games, I have HATED doing clean and jerks. So what happened? April was the month of “Grace”. Grace is a WOD of 30 clean and jerks at 95 pounds for time. April consisted of doing different variations at different weights of the clean and jerk. Using the logs, sandbags, dumbbells, and kettle bells. Needless to say, at the end of April I STILL hated Grace. (Even with all the Tuesday Olympic lifting classes!)

So here we are today and Sandra said, “Time to clean up those cleans!” <insert my grimace here>

Off we go working on our form. Not so bad…adding weight slowly…still not so bad. Then Sandra says, “Time for Grace!”

GAH! I HATE THIS WOD. I never even finish it because I get so frustrated with myself.

And what do you know? I did it today. I completed Grace in 9 minutes…less time than she was going to give us. And I completed it with the 95 pounds. AND I only had 2 failed attempts! Needless to say it was a success. Sandra (and everyone else at the gym) was right, it is all mind over matter.

Before I went to the gym I posted this on Facebook and it was true for me today!

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On another note…Happy Birthday to John! He is 43 today and he still acts 19! LOL!

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13.5…DONE!

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So…the end of the opens is finally here (for me at least). I will not be re-doing this WOD…I got my 15 thrusters in as I expected and zero pull-ups. BUT, I am so happy that I was able to do my thrusters in less than 45 seconds! I am so EXCITED about that! I really pushed myself since I knew I was not going to make it to the pull-ups.

Overall…the CrossFit Games were a good opener as to what I need to work on. It was a good benchmark so that IF I do them again next year I can see if or how much I have developed. First on the list of things I need to work on: STAMINA! All these WODs required so much stamina it was crazy hard!

Here is our final picture for 13.5. That would be Sally in the front doing the front squat, Tiff doing the clean, Mike doing the pull up, and me with the bar over head. Although we did not do the numbers for this one…we did all the “moves” that are performed in the WOD. Thanks John for taking the picture!

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13.5 Announced!

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So this week is the last WOD for the CrossFit Games! 13.5 has been announced!

The WOD is:

Complete as many rounds and reps as possible in 4 minutes of:

65 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

Unfortunately for me, I am unable to perform a pull-up (yet). But I will try to do one today! So my goal is to complete the 15 thrusters with the 65 pound bar in 4 minutes. Post to follow of course…

On a side note, I did try to do 13.4 again, and I still was not able to get through the next round of clean and jerks. I will have to add that to my growing list of things to work on! LOL!


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