CrossFit Journey

Lift Big Eat Big: 10 Reasons Why Heavy Lifting Is Terrible For Women

Mon, 17 Jun 2013 21:20:32 -0400

Lift Big Eat Big: 10 Reasons Why Heavy Lifting Is Terrible For Women:

**Awesome post from LBEB - don’t judge until you read the below or click the link

Everyone knows that lifting makes women big, bulky, and less desirable. But, do they know the reasons why? I compiled my top ten reasons as to why women should NEVER EVER even think about touching a weight. Ever.

1. You will find less and less that you are asked to go to the kitchen and make a sandwich. What will you do with all that free time?!?

2. Men on the Internet will tell you that you are too big. Can you handle no longer being the object of a stranger’s fantasy?

3. Pants won’t fit because your butt has gotten so big. Imagine actually filling out a pair of pants, the horror!!

4. Your children might see that a woman can be something more than a frail object meant to please a man. Challenging the status quo is never a good thing.

5. You can eat a much larger amount of delicious food and not gain a pound. Disgusting! Pass the tofu and skim milk please.

6. Men will avoid you at the gym when you lift more than they do. How are you supposed to know how to lift without their constant coaching?

7. You will be able to open a pickle jar without a man or a knife. No one should possess that much raw power.

8. Your bones will maintain a thick density throughout your life. Do you really want to rob a surgeon of your money for osteoporosis treatment?

9. Heavy lifting can be as diverse as you want to make it. Your time would be much better spent on a treadmill every day watching CNN.

10. You will be shunned from old friends that want you to go clubbing every night. Those are the kinds of friends you just don’t want to lose.

WODs June 10 - June 16

Mon, 17 Jun 2013 21:04:31 -0400

Trying to get back on the bandwagon

6/12 WOD

5 RFT
Row 200M
10 Pullups
30 DUs

10:42 * this was worst than I thought

rest 7 minutes

10 Min AMRAP
2 Squat Cleans 95#
10 PC 65#
Airdyne 20 calories

4 rounds

*YES this was pukie feeling; first time using the AD and I wanted to curl up into a ball in the corner to stop the pain. This is what I needed to get my butt back in gear

*the rx here is 125#, which normally I can do, BUT because I never used the AD, I was suggested to drop the weight, which I happily obliged.

*trained with an amazing beast - Amy Mandelbaum. Holy cannoli is she beastmode!! Was great to have someone fly past me the way she did without looking winded at all. I definitely needed that push

6/13 WOD

5 Rounds For Time:
1 Strict Press
1 Dead Hang Pull-Up
3 Strict Presses
3 Strict Pull-Ups
Max Push Press
Max Kipping Pull-Up
Rest 90 Seconds

80#

R1 - 20/21
R2 - 15/16
R3 - 15/14
R4 - 15/14
R5 - 16/15

TOTAL: 161 REPS

*DEFINITELY FELT THIS ONE THE NEXT DAY! LATS WERE SUPER TIGHT

6/15 WOD

2X5 TGU 12KG

STRENGTH

Take 20 Minutes to Find:
20 Rep Max Deadlift - 165
10 Rep Max Deadlift - 190
5 Rep Max Deadlift - 210 (pause after each rep)
__________

WOD

9 Thrusters
6 Bar Facing Burpees
15 OHS
6 Bar Facing Burpees
12 Thrusters
6 Bar Facing Burpees
12 OHS
6 Bar Facing Burpees
15 Thrusters
6 Bar Facing Burpees
9 OHS

75#

7:23

Photo

Mon, 10 Jun 2013 22:24:47 -0400

Last week

Mon, 10 Jun 2013 22:24:10 -0400

6/5 WOD

20 T2B

30 KBs 1.5 pood

40 Wallballs, 15#/10ft

21:02

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6/6 WOD

Snatch Practice - worked up to 113

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6/8

EMOM 10x3 Snatch 95#

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6/9 WOD

Grace-SU

Start with 5 burpees, and perform Grace, EMOM perform 5 burpees

5:42

**So I’m really lacking in motivation ..ugh

6/4 WOD

Tue, 04 Jun 2013 15:32:47 -0400

Trying to get back on the bandwagon

10x3 EMOM Snatch 85#

Front Squat

3(155-165-175-185-195)

*yay - new PR 195 for 3

Forced myself to Metcon

7 Min
1000M row
As many Squat Cleans in the remaining time

20 reps - perhaps I was a bit tired after the FS and Snatches, LOL only bested my score last year by 2 reps

thoughts. theories. evolution.: Position of power

Tue, 04 Jun 2013 15:26:13 -0400

thoughts. theories. evolution.: Position of power:

brianmackenzie:

In my education, and experience I have come to the conclusion that basic position, or posture in this case, has an affect on every other position I take for whatever I do. So, if my hips are tight, and I have a stabilization issue (easier for me to turn my feet out - this is my issue - hand on…

ourtimetochange: “I don’t value what I look like. I value what...

Thu, 30 May 2013 11:52:03 -0400

ourtimetochange:

“I don’t value what I look like. I value what I can do.”

WOD Catch up

Thu, 30 May 2013 11:43:51 -0400

Yikes - I’m really behind here

5/13 WOD

Work to a 3RM OHS

95-115-130-145(PR)

*tried 150, but failed to jerk it overhead and tweaked my shoulder..DRATS!

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5/15 WOD

100 wallballs @ 10ft target 15#

75 C2B

50 Pistols

50 KB Snatch (12kg)

This is a hybrid of the CF Regionals 100s workout

20:34

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5/16 WOD

Power Clean 10x3 120#

Bench 5(67.5-82.5) 3(95-102.5-110)

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5/19 WOD

10x2 EMOM clean 137.5#

Press

5(47.5-57.5-67.5) 3(77.5) 4(87.5)

Wt Pull up

16KB for one/12kg for 2

Strict pull up 5-5-5

**my wonky shoulder from Monday still lingered and it showed when I tried to press and do pullups

————

5/20 WOD

Squat 5-5-3-3-1-1-1

5(145-155) 3(165-175) 1(185-200-210)

7 min AMRAP Ladder (3s)

T2B + V-ups

18 t2b + 1 vup

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5/22 & 5/23 WOD

- had a friend visiting and took classes at the Fhitting Room which is taught by a friend of mine

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5/25 & 5/26 - Oly Cert with Burgener

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5/27 Memorial Day Murph

1 Mile run

100 Pullups

200 Push ups

300 Air Squats

1 Mile run

51:12

*Shoulder is feeling better; did this WOD without much concern for time; Definitely did way better than last year; I did 3/4 of the reps and finished in 57 minutes and change

WODs last week

Sun, 12 May 2013 22:46:00 -0400

Coaches at the Self Magazine Workout in the Park (representing Reebok CF Fifth Ave, CF NYC, CF Metropolis, CF Dynamix, CF Brick)

5/8 WOD

4 rounds for time of:
10 Power cleans, 155/105
15 Knees to elbows
10 Shoulder to overhead, 155/105

15:15

Cashout

21-15-9 GHD Sit ups

3x10 GHR

*NOTES - hand is still a little strained, but I managed to get through this workout. Could have gone faster minus the injury. Also was focusing on positioning with the K2E so I didn’t kip

5/9 WOD

EMOM 10x3 Snatch 87.5 #
Squats 5(125-145) 6(165)

5/10 WOD

2 RFT
50 DUs
30 Push ups
50 DUs
20 Ring Dips
50 DUs
10 HSPUs
50 DUs
5 MUs — SCALED

28:21

NOTES: Modified muscle ups with a red band. Didn’t have any intention on doing this, but jumped in on a class.

Deadlifts 5(160) 3(185) 1(205) 1(210)
GHDSU 5x10

5/11 SELF MAGAZINE WORKOUT IN THE PARK

Had another opportunity to represent CrossFit at this event. Had a great time with all the coaches and educating people about how awesome CF is!

5/12 WOD

Against a 12 minute clock:
3 Shoulder to overhead, 135/95
3 Chest to bar pull-ups
6 S2O
6 C2B
9,9..and so on.

Completed 15 Rounds +18 S2O and 6 C2B

NOTES:

Minor hand tear - it’s been a while since that’s happened. Hand is feeling better!! Little strain, but not too bad

Snatch Practice

10x1 108#

felt good towards the end where I fell into a good groove

WOD Catch up

Mon, 06 May 2013 23:05:45 -0400

4/29

Tabata This

Pull ups 13-13-12-9-6-8-8-8
Push ups 11-11-8-7-6-6-6-6
Sit ups 13-13-13-13-12-12-12-12
Squat 24-23-23-25-24-23-22-20

422 reps

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4/30

Squat 5(120) 3(150) 5(180)
EMOM Snatch 10x2 95#
Strict T2B 5x10
GM 5x10 Green

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5/1

Bench 5(65-75-90-95-100)

Strict PUs 5 sets 9-8-8-8-7

Metcon

40 Burpees
50 DUs
30 Burpees
50 DUs
20 Burpees
50 DUS
1K row

12:12 (estimated finish, I thought it was a 2K and didn’t look at the clock til 12:30 registered rowing 1098)

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5/2

EMOM Snatch 10x1 105#
GHR 5x5

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5/6

Press 5(47-57-67)-77-87

Find 3RM Thruster 65-75-85-95-115-125-132(2)

EMOM Snatch 10x2 97#
Wt PU 5x2 (25-35-35-35(1)-25-25)
Push up 5x15

**Note: My hand is still recovering from my missed clean attempt last Sunday, so having the bar rest in my hand is slightly painful. Thrusters were a little challenging considering that’s where the bar should rest and I compensated my form a little. can definitely get 132 for 3 had I had a normal hand!!

Short Mom: Age-Adjusted Strength Standards for Men & Women

Wed, 01 May 2013 21:23:18 -0400

Short Mom: Age-Adjusted Strength Standards for Men & Women:

ourtimetochange:

shortmom:

Squat: Pounds, Metric

Bench Press: Pounds, Metric

Deadlift: Pounds, Metric

Power Snatch: Pounds, Metric

Power Clean: Pounds, Metric

Press: Pounds, Metric

Muscle Endurance Standards

Put together by Rippitoe, et al.

These charts show you where you …

Very interesting.

WOD Catch up 4/29-5/1

Wed, 01 May 2013 21:20:23 -0400

Will post on the Jon North Seminar when I actually get some time to be thoughtful about my perspective, BUT PRs were made for sure

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Jon North Seminar

Snatch 125# (PR - body weight, up 10)

Clean & Jerk #163 (PR Jerk +3, got the 173 clean, but missed the jerk)

*Oh man I caught a nasty clean, sort of strained my wrist a bit, so taking it easy

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4/29 WOD

Tabata Something Else

Pullup 13-13-12-9-6-8-8-8
Push up 11-11-8-7-6-6-6-6
Situp 13-13-13-13-12-12-12-12
Squat 24-23-23-25-24-23-22-20

422 Reps

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4/20 WOD

Squat
5(130)-3(150)-5(180)
Snatch EMOM 10x2 95#
Good morning 5x10
Strict t2B 5x10

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5/1 WOD

Bench

5(65-75-90-95-100)

Strict Pullups 9-8-8-8-7

Snatch Drills

Metcon

40 Burpees
50 DUS
30 Burpees
50 DUS
20 Burpees
50 DUS
1K Row

12:12? I’m an idiot and thought it was a 2k row?!? Overpaced - oops! All DUs and Burpees unbroken

Jury duty - blues

Mon, 29 Apr 2013 22:33:58 -0400

Doing my civic duty = complete routine in shambles. So much to update here

4/20 WOD

Snatch 10x1 105# EMOM
GHR 5x5
Deadlift 3 (175-185-200)

4/22 WOD at CF212

Elizabeth
21-15-9
Clean 95#/Dips
11:10 - I HATE RING DIPS!

4/23 WOD CF212

2 Rounds for Reps
2 min OHS 65# - 2 min rest
2 min Row for cal - 2 min rest
2 min burpees - 2 min rest

199 reps

4/25 WOD

Snatch EMOM 10x 3 85#

Press 5(52.5-62.5) 3(72.5-77.5) burn (82.5) got 6

Wt PU 5x3 at 26#

4/27 WOD

Squat
3(130-150) 170 burn, only got 4 (knees been feeling funny again)

GM 5x10 green band
GHDSU 5x10

4/28 JON NORTH ATTITUDE NATION SEMINAR

- will blog on this separately :)

4/17 and 4/18 WOD

Thu, 18 Apr 2013 22:10:04 -0400

Back squats
5(165-175-185-195)

Conditioning:
10 minute AMRAP of:
10 Burpees
10 Toes to bar

9 rounds + 11 reps

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4/18 WOD

*quickest WOD I’ve done; super efficient. In at the gym by 6; Started to lift by 6:10, ended right at 630pm in time to coach! Whew

EMOM 10x3

Power Clean 120#

5x10GHDSU

5x10 Good mornings

AHh - more catch up

Wed, 17 Apr 2013 10:06:00 -0400

Jury duty is really throwing a wrench into life - LOL oke dramatic I know but I feel like I work 2 jobs with 12 hour shifts! Jury duty til 430 - home to walk the dog, run to WOD at 630 then coach 730 & 830. Whew!

In any case, I’ve been fortunate enough to be able to get to the gym for a 630PM WOD with the classes so this is where I’m at right now

4/13 WOD

•Super long day, coached 4 WODs back to back; Straight into a 3 hour on ramp, then a 1 hour private…then squeezed in some thing

Clean
EMOM 10×2 137.5

Deadlift
5(165-175-185)

GHR 5×5
Strict T2B 5×10

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4/14 WOD

Snatch EMOM
10×2 92.5

Press 5(47.5-57.5-62.5-67.5)- 77.5 (6)
Wt Pullups 5×3 26#
Dips 5×10

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4/15 WOD

WOD:
21 OHS, 75
21 Pull-ups
100 Double unders
15 OHS
15 Pull-ups
100 Double unders
9 OHS
9 Pull-ups
100 Double unders

10:10 rxd - followed by a little pukie

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4/16 WOD

“Cleanin’ Nancy”
5 rounds for time of:
15 Hang squat cleans, 65
400m Run

16:15 - I still suck at running, HSC all unbroken..slug fest on the run

Make up WODs

Thu, 11 Apr 2013 23:10:43 -0400

Got selected for jury duty, which throws off all my training!! AHHHH

4/7

The Chief

5 Intervals, 3 minutes - 1 minute rest in between

3 Power Cleans 95#
6 Push ups
9 Squats

24 rounds + 2 cleans

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4/8 WOD

7x3 Squats

160 for 5 sets, 170, 190(2)

METCON - Tabata Push Up/Situp

12-12-12-11-9-8-8-7

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4/11 WOD

3-3-3-3-3

110-115-125-130-140(2)

Conditioning:
18-15-12-9-6-3
SDHP, 65
Box Jumps, 20

3:59

4/4 WOD - the END of the OPEN

Thu, 04 Apr 2013 16:55:32 -0400

So today I completed the last WOD for the open. My scheduling over the next few days mean I’m going to be a bit crazy, so I decided to give it a go this afternoon.

4 minutes
15 Thursters 65#
15 C2B

78 reps

So at the end of 5 weeks, I can honestly say that I’ve tried my hardest. I definitely put a lot of pressure on myself to perform well and perhaps a little too much. I just read this blog post from Chris Spealler “Keep Your Head in It” and it’s a great reminder to remember why you’re doing this and that you’re not soley defined by how you perform. After WOD 1, which I did twice, I had a breakdown after the WOD because my second attempt was 2 less reps. After 13.4 I realized I was at a point where my standings are where they are, and there was no shot I’d even come close to where I was last year (81st). It made me really step back and now I’m at point where I’m re-evaluating my goals and where I’d like to be. Compared to last year, I’m a lot stronger and am a lot more mentally strong. It just seems like this year the CrossFit Open has become a lot more competitive and people have also gotten better as well!

So does it bruise my ego that I’m not doing as well as I want to be, yes. Am I disappointed that I’m not at the top of the leaderboard - yes - BUT I’ve finally realized that I’m really competing against myself and that no one else really cares how I did. The only person that put any pressure on me was me. The disappointment isn’t from anyone else, it’s all internal. I just realized that I’ve reached a point where I need to figure out where I want to be and what I want to work on.

Maybe 2014 regionals?! Or just hitting PRs left and right!We’ll see

4/3 WOD

Wed, 03 Apr 2013 17:44:00 -0400

So now that I’ve put the thought of regionals behind me, I’ve been trying to figure out what exactly my goals are and what I’d like to do with my training. Before it was so black and white that I WANTED TO GO TO REGIONALS!! But now that things have changed slightly, I need to truly evaluate what I want to accomplish and what I’d like to do.

Re-testing Deadlift Max

95(5)-125(5)

Singles
155-175-205-215-235-245

*Thought I put 250 at the end…BOO. Pleased with this since I haven’t been able to pull anything above 210 for a LONG time bc I had craptastic deadlift form

Metcon

21-15-9
Squat Snatch 65#
Burpees

7:37

GROSS - very Fran like - burning throat, laid out on the floor for about 20 minutes, quads on fire. It’s been a while since I’ve felt like this post-WOD so I’m glad I can still elicit that nastiness, hahaha

3/27 WOD through 4/1 WOD

Mon, 01 Apr 2013 18:32:00 -0400

3/27 WOD

13.4 CF Open WOD

7 min of as many reps as possible of:

3 Clean & Jerk 135/95
3 T2b
6 Clean & Jerk
6 T2B
9,9
12,12..and so on.

71 Reps

3/31 re-do of CF OPEN WOD 13.4

72 reps

4/1 WOD

Body weight 124lbs#

Snatch

75-85-95-100-105-110-115-120(f)-120(f)

New PR 115#

Bench

new PR 135#

Slow is smooth, smooth is fast. (CROSSFIT)

Thu, 28 Mar 2013 23:38:34 -0400

Slow is smooth, smooth is fast. (CROSSFIT):

thrustr:

Focus on your form, the weights you’re moving, and the skill you’re attempting to learn. This is far more important then focusing on the clock or your score.

Throw “For time” and “AMRAP” out the window and focus on doing each exercise better. Not doing so will lead to improper movement and form which can cause injury.

You will get stronger and faster by doing the movements properly and at full range of motion. Beating yourself is the goal, not beating the other person at your gym - - that will eventually come as a bonus.