Jerry

Switching things up today, putting the WOD last. :)

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In all the craziness of going to the Mud Run, I didn't get to introduce you all to a new bloggy friend, Sweet Assassin.

At some point I found her blog, saw she was, a) female and b) doing CrossFit, and so I added her to the "Badass CrossFit Ladies" list in my side bar.

And then she found me, and found herself in that list! (emphasis mine)

For a second, I thought, "there's another sweet assassin?" I hit the link and it lead me right HERE. I was dumbfounded and touched. In my journey discovering my physical capabilities, meeting goals, taking big strides, seeing the changes in my body and how I approach everyday challenges, never ever have I thought myself a bad ass crossfit lady. This moniker I save for the other women that I cheer on in my box, that I marvel at in the Games, and those I meet in our growing community... but not little old me. So to see myself placed in the group by a BAD ASS CROSSFIT LADY is humbling and inspiring to keep progressing in my crossfit journey.

Crossfit keeps getting better and better.

Well, Sweet Assassin, now you know where I stand -- to me ALL my CrossFit ladies are BADASS CROSSFIT LADIES. No matter if they are scaled or Rx. No matter what opinion they have about their body, their abilities or their worthiness for that title. THEY ARE BADASS. And you absolutely are too. :)

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Even though I posted a bunch of stuff on Saturday, for some reason I forgot to talk about what I actually did on that day. Um, yeah, I am supah smart. heh

I got up early to run a 5k, while husband headed out on a half marathon.

Unfortunately I did not PR, even though I did try. Boooo! :( I would like to blame the extremely crowded start of the race, but really I just did not push myself hard enough. Fortunately for me, the race season picks up tremendously down here in the fall and winter, so there should be lots of opportunities for me to attempt to PR on the 5K distance in the near future.

Recap:

• Bridge Run 5K, February 2010 -- 27:10
• Freedom 5K, October 2010 -- 27:37

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And finally, today's WOD.

"Jerry"
1 mile run
2k row
1 mile run

Results: 27:17

Used my watch to time my first mile -- I'm happy to say it was 8:03. Yay 8 minute mile! :-D

2K row, however, was pitiful -- 9:21. Total sandbag -- I set in at a 2:20 pace and just stayed there the entire time.

Second mile was 9 minutes "ish". Had some watch issues, but no biggie, I was mostly interested in the time of my first mile anyway.

Overall my goal was to finish in less than 30 minutes, which I did. And the weird tight/cramp thing I was having in my lower right back/hip area is now alleviated, so I'm very glad I worked out today.

Due to that pain, I'm going to my first chiropractor appointment tomorrow. Hopefully it helps and doesn't hurt, like my massage I got in February that made my traps sore for a week. That sucked. Keep your fingers crossed. :)

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Time to shower and find some dinner. Nighty night. :)

Needed a rest day, worked out anyway...

Ugh, I wish I had taken a day off today... It was my fourth day in a row, and I'm beat down.

WOD:

Row 2000m for time

rest, then...

10-9-8-7-6-5-4-3-2-1 for time of:

• power clean (95lbs/65)
• ohs (95lbs/65)

Results:

Row: 8:51

PC & OHS: 17:37 (65, 45)

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I didn't PR on the row today. Boo. I need to row "fresh" one of these days, and see how it goes. My PR was after a hang power snatch session at CrossfitKoP. I think I didn't go into this with quite the right attitude -- a little more "OMG I'm dying" was probably in order. I know I will get less than 1/2 that in my 1000k for Jackie next week.

I'm happy with how I did in the 2nd part of the workout. I thought 45 was a good weight since 55 is my PR 1RM. Cleans were cake. I had to put down the bar during the long sets of OHS's, but by 7 I was able to do them straight through.

Gotta go shower, movie at 7:05 with hubby. :)

CrossFit KoP visit - part duex

After pigging out with a friend on Tuesday night, I decided I had to hit up the gym on Wednesday, so I drove back from her place and just barely made it in time for the 6:30pm workout at CF KoP. Definitely worth it. Can I say again that I love love love the coaching at this box? Totally a great example that I would love to follow one day, if I ever coach CF.

Anyway, back to the workout recap...

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WOD

Hang Power Snatch

3-3-2-2-1-1

2000M Row

Results: 45-55-60-65 and 8:52

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I got a kick out of working on the hang power snatch. I realized from last Wednesday that the "hang" variants of the lifts are much more challenging in terms of using the power of your lower body. It's easy to get that hip extension in while coming from the ground. But when it's just a quick opening of the hips, it makes things a lot more difficult.

My form issues with the snatch were all over the place. On some I wasn't really shrugging and getting my elbows up and back, I was just immediately trying to drop under the bar. Probably very hilarious to watch. This also led to a lack of hip extension, and a crappy jump, which is a chronic problem of mine.

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My row was an improvement over my last 2K, which I distinctly remember was 9:17. I am getting better at bringing my split time (right term?) down closer to 2:00. That seemed to be the ultimate goal of the other people at CFKoP, which would mean an 8:00 2k. Definitely my new goal.

I thought I kind of didn't try as hard as I could have on the row because I was thinking too much about form? It was weird. Maybe for one of my Sunday afternoon workouts when I'm back at home I'll attempt to 2k row again and really go all out.