Yvonne’s Adventures in CrossFit. ~ The Journey Continues ~ Dec 4-7, 2017

Jen Wirth | January 15, 2018 | no comments
Yvonne’s Adventures in CrossFit. ~ The Journey Continues ~ Dec 4-7, 2017

Yvonne’s Adventures in CrossFit. ~ The Journey Continues ~ Dec 4-7, 2017

So this week, in addition to telling you all about my CrossFit experience, I’m going to write about something that happened to me.

It’s not something that happened per say, it’s something that I saw. And it upset me in a way I wasn’t expecting. Jessica, our wonderful Front Desk Manager, & photo taker extraordinaire took some pictures of the 5 pm class practicing the Hang Squat Clean.

First of all, let me start by saying that I love that she and others in the box take pictures. I don’t always have my phone handy, and it’s nice to be able to see me in action.  Today I looked at these pictures and all I saw was fat!  Fat everywhere!  Unhealthy, big legs, big belly and ugly!  I actually cried and didn’t understand how anyone wanted to see pictures of all this.

 

 

I went home and frantically Googled, “Fat Girls Crossfit.”Yes, I most certainly did and I didn’t see one picture that looks like this one.  Not one picture that showed anyone that looks like they have my body shape or type.  I was devastated because I kept thinking, “what the hell am I doing in the box looking like I belong at a weight loss facility undergoing some kind of testing.”

A few pictures and all of my badassness went away, just like that with the click of a mouse.  I found a couple of blogs of plus sized women trying CrossFit, but the biggest girl I saw was a size 18 with no belly and arm fat hanging.  I’m sorry if it’s too graphic for you, but those of you that CrossFit with me see it every day and those that don’t know me, well this is what I deal with. This is what I see in the mirror.

I’ve always been a big girl and I’ve always been confident in myself.  Even through all the bullying in school and even in public places, I’ve always been able to ignore it and move on with my life. However it’s days like today, and seeing that picture that break down all those walls that I’ve carefully constructed.  As the saying goes, a picture is worth a thousand words and today all those words were negative, mean and nasty.  A picture bullied me into crying and thinking that I didn’t belong with my CrossFit family.

The truth is that I don’t belong in a box trying to make my fitness dreams come true, I belong in a box to make sure that those pictures serve as notice to anyone, that ALL and I mean ALL things are possible whether you’re 100 pounds or 300 pounds.

I step into that box at the very least 3 times a week and sometimes I make a complete fool of myself but I do it; All 290 pounds of me!  I run during the warm ups, I try my very best when it comes to inch worms, I try everything at least once and I even fall on my ass when trying to Clean and Jerk, but I get up and show my face. I breathe hard and sweat more than most.

My hands, my back, my knees, my legs and my ego hurt every single day but I high five my coach and collect my things and I leave every day knowing that I am a part of the 4 million CrossFitters worldwide with only 19% of that in my age democratic.  It may not mean much to you, but to be a part of this CrossFit family has become one of the few things in my life that I control.  I can control whether I chose to be a part of a box or not.  I think I’ve chosen wisely.

I have a long journey and a lot of changes that need to be made but I’m committed to the process.  I’m crushing it one day at a time and I’m ok with that!

Monday December 4, 2017

The 30 minute chipper!  I initially came in early to work on my Power Cleans, because I really need to get that movement down.  I think I’m using too much weight and I’m losing the entire point so I wanted to work on it.  When I saw that Jen was coaching the WOD and saw that it consisted of some lifting I decided to join the 4pm class.  On the board today was the following;

30 Minute Chipper

1 mile run

AMRAP
100 double unders
80 air squats
60 pull ups
40 box jumps
20 clean and jerks
10 handstand push ups

I fell on my ass trying to do my first Clean and Jerk!!  Yes folks this is how this WOD started!!!  With a little help from Jen I was able to pull the rest off without my butt meeting the floor.  I chose to run instead of rowing, because I like that I can.

When I walked in here almost 6 months ago I couldn’t run and now I can, I like that.  I didn’t run the entire mile as I am still not that skilled, but I took short 30 second walk breaks like Drew suggested and I did it!  In 30 minutes I managed to do one complete round plus 12 single unders.  Not bad for falling on my ass!

Tuesday December 5, 2017

Ahhh…today was at the same time rough and easy.  Please read the start of this blog for the rough part.  The actual day was super easy in skill, but it sure did work me out.  The Hang Squat Clean is not easy by any means, but today we got to spend more time than usual making sure we worked on our form.  On the menu today was the following:

20 minute to max Hang Squat Clean

8 minute AMRAP

10 Toes to Bar or Leg raises

15 push-ups (hand release)

The 20 minute work on the Hang Squat Clean gave me a great opportunity to work on form.  I’ve been watching videos on these moves and I want to work on raising the bar level and not rounding.  I think I got it a few times today which really made me happy.  I was also working with a low weight and worked up to 65 pounds.  It was the lowest in the class, but my box mates have been doing this a lot longer than I have and are in way better shape than I am.  I managed to finish the day with 6 rounds plus 20, which made me feel AWESOME.  

Thursday December 7, 2017

The ladder again, only this time it’s for one of my favorites, the Back Squat!  I have to admit that I although I didn’t check out the website for the WOD today, I did see all the pictures online and I knew that the Back Squat was involved.  My current PR is 115 pounds.   

We started with a few warms ups, concentrating on squatting.  Coach Ryan mentioned that my mobility had improved.  He’s right.  I was able to squat lower than I ever had before.  It’s nice when your hard work is noticed. As I told Ryan, it’s thanks to all the ass kicking that my coaches at Wildcat give me.  I appreciate each and everyone of them!

Today’s Menu was:

The Back Squat Ladder

10 Reps @ 30% 1RM (one rep max)
9 Reps @35%
8 Reps @40%
7 Reps @ 45%
6 Reps @ 50%
5 Reps @ 55%
4 Reps @ 60%
3 Reps @ 65%
2 Reps @ 70%
1 Reps @ 75%
1 Rep @ 80%
3 Reps @ 85%

So this athlete right here PR’ed again!  Yes, that’s right I am up to a 120 Back Squat!  Man, I was so high off that WOD that nothing could bring me down.  I love pushing myself and getting to where I need to be was never so much fun!  I seriously walked out with so much pride that I was beaming!! 

It was an emotional week for me, but a successful one.  I’ve learned a little more about my ability to do all things.   I just have to remember that great things take time and not to let one little picture set me back.  I’m stronger then I was 5 months ago, my mobility is a lot better, and my confidence is higher than it’s ever been.  Thanks for coming on this journey with me!

“I love climbing ladders…” Yvonne’s Adventures in CrossFit 11.25-12.1

Jen Wirth | January 10, 2018 | no comments
“I love climbing ladders…” Yvonne’s Adventures in CrossFit 11.25-12.1

“I love climbing ladders…” Yvonne’s Adventures in CrossFit 11.25-12.1.17

Monday, November 25, 2017

“1775” I didn’t know the meaning of this date. After a few Google searches, it turns out that it’s more significant than I thought. It’s the birth-year of the U.S. Army. It seems fitting that we should honor this day around the holidays. So here’s the deal, when I walked in and just skimmed the board, I almost had a heart attack. Seriously, I saw 75 pull-ups and I almost walked out.

I mean, I almost freaked out. But I put my big girl compression shorts on and just plowed through it!

Today’s WOD consisted of the following:

I stood there in front of the board for a good while trying to wrap my head around this. What got me was the quantity of pull-ups more than anything else.

I mean, I almost freaked out. But I put my big girl compression shorts on and just plowed through it! I did ring rows instead of pull-ups and my scaled version of burpees, but I finished at 23 minutes and 43 seconds.  Not bad if you ask me!

So this is what I came home learning about myself today: There will always be something crazy scary on the white board at the gym. However, all you can do is try. And you never know, you might surprise yourself and finish.

Thanks to all who are serving, have served or will be serving. My dad is a veteran of the US Army and today I finished “1775” is his honor.

Tuesday, November 28, 2017

And I’m back and extremely sore from yesterday. Man, I didn’t think that I would be hurting as much as I am, but it’s a good pain. It reminds me that I pushed myself to the max.

So today when I came in and saw what was on the menu, I didn’t think it was going to be as tough as it was, mostly because it’s all stuff I’ve done before and there’s a break in between each round however it can be pretty deceiving when it’s on the heel of yesterday’s WOD.

On the menu today was;

3, 6, 9 Minute AMRAPS
5x Box Jumps
5x Deadlifts
5x Burpee Box Jumps
10x Hang Power Cleans
5x Burpee Box Jump Overs
15x Thrusters

I finished at 23 reps the first 3 minutes, 46 reps the next 6 and 63 reps for the last 9 minutes.  That was pretty decent however the last round was brutal.  My hang power cleans felt awful. I almost lost the bar a few times. I think my issue was that I should have gone lighter for those.  I need to work on my power cleans because I think they are my sloppiest move.  I went home and watched videos and I definitely think I need more help on these.  I think next week I’ll dedicate some open gym time to power cleans.

Thursday, November 30, 2017

Today was one of my favorites! I love climbing ladders, literally and figuratively. I’m not afraid of heights and I’m not afraid of hard work and dedication.
Today I got to climb the best kind of ladder. The Deadlift ladder!! I’ve got be honest and say that I think this is my best lift. I like it when I see Deadlifts on the board and on days like today that’s all there was.

Today’s WOD:

The Deadlift Ladder
10 Reps @ 30% 1RM (one rep max)
9 Reps @35%
8 Reps @40%
7 Reps @ 45%
6 Reps @ 50%
5 Reps @ 55%
4 Reps @ 60%
3 Reps @ 65%
2 Reps @ 70%
1 Reps @ 75%
1 Rep @ 80%
3 Reps @ 85%

Core/Durability 400 meter farmer’s carry

Ok, so I know this looks like a lot of math, but I just took my past heaviest Deadlift, which was 150 pounds, and worked from there.  I completed the ladder, but I thought that maybe I’d add 5 more pounds and see if my PR game was strong. And guess what???  I PR’ed at 155 pounds!!!  Ryan was my witness and he even had to count my weights to make sure because he didn’t believe me!  I think he was more proud of me than anything.  It was heavy, but I did it and I was damn proud of myself. 

 We finished off the night with the Farmers Carry. I had my son walk with me, so that made it easier.  He asked me why I was walking with weights and I had to explain to him that, “Mama wants to be stronger and healthier,” and he said, “Why mama?”  I had no other answer but the truth, “Because mama wants to be around for you for a long time!”

Friday December 1, 2017

 Happy Holiday’s

 

 

Turkish Get-Ups, Curtis-P’s and Front Squat PRs – More Adventures in CrossFit, Nov 13-17 With Newbie Blogger Yvonne!

Jen Wirth | December 19, 2017 | no comments
Turkish Get-Ups, Curtis-P’s and Front Squat PRs – More Adventures in CrossFit, Nov 13-17 With Newbie Blogger Yvonne!

Turkish Get-Ups, Curtis-P’s and Front Squat PRs – More Adventures in CrossFit, Nov 13-17 With Newbie Blogger Yvonne!

by, Yvonne Moreno

Monday November 13, 2017

Last week just about killed me both mentally and physically, so I am starting this week on a positive note. I decided that whatever this week brings, I will smile and try my hardest.  Today, I met my old friend, the Overhead Squat.  The last time I did these I wasn’t putting that much weight on the bar. Lately, I’ve been making sure that I push myself.

Today’s WOD included Thrusters and Overhead Squats, and it was a long one.  On the menu today was the following:

For Time:

10x Overhead Squats
10x Burpee Box Jump Overs
10x Thrusters
10x Toes to Bar (or leg raises)
10x Deadlifts
10x Toes to Bar (or leg raises)
10x Thrusters
10x Burpee Box Jump Overs
10x Overhead Squats

Ok guys, today was hard.  It doesn’t seem like it’s hard, but by the time you hit the Deadlifts, man it gets hard.  I was at 85lbs for the Squats and Thrusters and I used the work around for my burpees. I was exhausted after it was all over, but I finished.

Remember guys, if there is something you can’t do there is always a work around.  My work around for the burpees are to use a bench to do a vertical push up with a jump.  The movements themselves are not hard, it’s the more of quantity of rounds. My movements may not be pretty and sometimes it worries me that I might not be benefiting from the movement because I am just trying to finish. This is something that I have to work on.  I mean, at times I really don’t care if I finish in a decent time frame, but sometimes that competitiveness that we all have gets the better of me!!! Lol  

Tuesday November 14, 2017

Turkish Get Ups Anyone???  I don’t think that I’ve ever heard anyone say, “Turkish Get Ups are my favorite!!”  You’ll never hear me say it, that’s for sure, but let me tell you why.  I am a big girl and trying to get up off the floor without using some kind of support is nearly impossible, and then you want me to do it with a kettlebell in one hand?  Are you NUTS??? 

Ok for those of you that need a picture painted, here you go…

 

Image source: https://www.ahealthiermichigan.org/2011/01/06/turkish-get-up/Today’s WOD consisted of:

5 Rounds for time of:
3 TGU
30 KB Swings
 

4 Rounds
10 V Ups
1 minute plank

 To start, I did what I always do when I can’t quite do what is asked of me, Turkish Get Ups for example; I told Drew, “No, just no!”   He promised he’d help me when it came to it, and help me he did.  He suggested I use some dumb bells to help me up off the floor and he assured me that it was ok to use my hand to help me.  Having something to hold on to made it possible for me to do the GET UP  part of the TGU.  Drew had faith in me when I didn’t have it in myself.  I was all ready to not do the TGU, but he wasn’t having it.  It was ugly and it was cheating a little, but I got through it and someday soon I’ll be able to do these without the extra help!  I promise you that!!

Thursday November 16, 2017

Another day, another new experience for me.  The Curtis P!  I’ve seen it before, but I don’t think I’ve ever done this one.  It’s a series of movements starting with a Hang Squat Clean, Lunge one leg, then the other, and then a Push Press.  Coach Ryan took us through the process, step by step, which was really helpful because, separately, all of these movements are easy, but when you have to put them all together it can get kind of hard.

Today’s WOD:

 

I got through these rounds fairly well, but I was so tired in the end.  At first, the 2 minute rest between was awesome. I almost thought it was too much time, but nope it wasn’t. By the last round, the rest was very welcomed.  When I see a long rest in between I always tend to think it’s almost too much, because the last thing I want is for my body to rest. I’ve learned, these coaches know what they are doing, because by the time it’s over, man, you’re are definitely feeling every bit of the workout. 

It always a good day here, but when you get to learn something new it’s an extra good day!!! 

Friday November 17, 2017

Happy Fri-yay!!  Are you ready for some Front Squats???  Because today we have a whole lot of them!  Last time I did these I think I got to 100 pounds.  Not bad!!  Today’s WOD was:

I started off with a nice little  Front Squat practice and I went to 100 pounds, which was pretty hard.  I did 110 pounds. It was almost too much, but I just wanted to push it, and tried another five pounds. And I made it almost all the way down, but had to come back up before got totally to the bottom.  Now, I don’t consider this a PR, because it was barely a squat, but according to Ryan and Jen it was, so there you have it.  I did the WOD at 85 pounds which is of course 85% of my awesome 100 pound squat. 

It was a nice way to end my work week.  I did really well tonight, it’s a lot that I need to work on. That list keeps getting longer, but that just means I have to work harder.  Lots of changes, but good positive changes.  I hope everyone reading this gives CrossFit a try, because it’s a life changer!  Extra special thanks to the coaches this week.  I came in saying, “No, I can’t,” and left here saying, “absolutely, I can!”

“Just call me the PR queen” – Yvonne’s Adventures in CrossFit, Newbie Blog Nov 6-10, 2017

Jen Wirth | November 17, 2017 | no comments
“Just call me the PR queen” – Yvonne’s Adventures in CrossFit, Newbie Blog Nov 6-10, 2017

Newbie Blog: Yvonne’s Adventures in CrossFit –
November 6-10, 2017 “Just call me the PR queen.”

by, Yvonne Moreno

Monday November 6, 2017

Holy Front Squats Batman!!!

After being off for a week, I came back to an awesome WOD.  I was super excited to see that we were working on squats today. I PR’d my back squats a couple of weeks ago and I was wanting to get another PR today.

Today’s WOD consisted of the following;

5 Rounds (resting completely between each round) of:
2X Front Squats at 85% of heavy (10 minutes before start to determine heavy)
10X Lunge + T Spine Rotation

Then finishing off with;

6 Minute Grind:

5X Renegade Rows
5X Kneeling DB Press
5X Toes to bar or leg raises

“I know I have more in me and
I can’t wait to see what this body can do.”

Just call me the PR queen because my PR today I got a 115 pound Front Squat!  Now I know that doesn’t sound like a lot, but when I started CrossFit in June, I would use the ladies bar with no weights and was super done by the end of the WOD.  I know I have more in me and I can’t wait to see what this body can do.  Yes, I am overweight, and my journey is long, but if I keep winning at every step, it’s going to be one hell of a journey!

Tuesday November 7, 2017

Another day, another squat WOD!!

Again with the squats! Interestingly, today’s exercise was one that I’ve never done before. It’s the Squat Clean. I must admit that I peeked online last night so I knew what was coming. I did what I always do when I see something I’ve never seen before, I went on YouTube to check out a video. 

Drew took us through this particular squat in stages, which helped because my squats rock but my cleans, not so much. Today’s WOD was the following;

10 Minute Squat Clean Practice

Every 2 minutes for 10 rounds:

1-2-3-4-5-6-7-8-9-10 Squat Cleans
10-9-8-7-6-5-4-3-2-1 Chest to Bar Pull Ups (or in my case ring rows)

I know it looks confusing, but it’s basically 1 Squat Clean and then 10 Ring Rows… in the first two minutes, 2 Squat Cleans and 9 Ring Rows the next two minutes, and so on and so forth. It easy at first, because the hard part of these two movements is the Squat Clean. Towards the end, however, I was dying. The very last round I could barely do the one Ring Row. 

I liked that I tried something I hadn’t tried before. I remember this movement from Foundations. Now that I’ve hit some PRs, it’s very satisfying personally. They are small PRs, but for me it means a lot. I am getting stronger. I would have never been able to deadlift 115 pounds when I walked in here back in June. I’ve come a long way and still have longer to go. Stay with me as the fun continues.

Friday, November 10, 2017

I had an interesting thing happen to me today and I wasn’t going to dwell on it, but nonetheless I am dwelling just a little.  This morning I had my annual work health assessment blood draw which is administered by a registered nurse.  So I go in the room and smiled and said my good mornings and sat down.  The nurse looked at me and before returning the sentiment or even before verifying that it was me by asking my name, she looked me strait in the eyes and ask, “Have you thought about having the gastric bypass surgery?”

Ok so for those who know me well, even for those who don’t but have been around me enough, I am not a little wall flower, shy girl, NOPE not me. Yet her question rendered me speechless. 

“Now that I’ve hit some PRs, it’s very satisfying personally. They are small PRs,
but for me it means a lot.
I am getting stronger.
I would never have been able to deadlift 115#
when I walked in here back in June.”

I’ve been a big girl all my life. As a child, and in my teen years, being bullied because of my weight was a regular occurrence.  As a matter of fact, if kids weren’t making fun of me, I wondered why. What were they up to? However, I’m a grown ass adult now. And I have never had another grown ass adult be so rude to me before. 

I mean, yes, I am fat. However, I would think that a nurse would be trained to ask sensitive questions like those. I mean, if she’d said, “Good Morning and your name is?…” and then asked me, it would have been fine. But she didn’t. 

She saw me the way the rest of the world sees overweight people. She saw someone that is clearly in need of help. I don’t know if she intended to be rude, or if she makes a commission with a local surgeon and just saw her opportunity, but it shook me up nonetheless.

This experience was an eye opener. Here I thought I was making progress. No worries though. I will work harder. I am actually hoping and praying that when she comes in next year the results of my hard work will be obvious, and I can show her that hard work is far better than what a surgery can ever produce. There, I’ve stood on my soapbox now it’s time to jump over it!!

Today’s WOD consisted of working with my old friend, the rower.  I used to love the rower because it got me out of running. Until the day I just ran instead of rowing, and I haven’t looked back since.

On today’s menu;

4 rounds of 3 minutes each
10 calorie row/ski/assault bike
10 deadlifts

6 minute grind:

10 V ups
15 second left side plank
10 Supermans
15 Second right side plank

I wasn’t on my game tonight. I was still reacting to my earlier encounter with the medical professional from hell. Yet I was here and I gave it my all. That’s something that you have to remember, there will always be someone trying to tear you down, whether it be in fitness or in personal life situations. Under no circumstances has anyone walked in your shoes. So, keep your chest up, look forward, keep the bar close to your body, and lift.

Thanks for coming on this journey with me.

More Adventures in CrossFit with Yvonne! – Wildcat CrossFit Newbie Blog : Oct 23rd – Oct 27th

Jen Wirth | November 14, 2017 | no comments
More Adventures in CrossFit with Yvonne! – Wildcat CrossFit Newbie Blog : Oct 23rd – Oct 27th

 More Adventures in CrossFit with Yvonne!
Wildcat CrossFit Newbie Blog : Oct 23rd – Oct 27th


by, Yvonne Moreno

Monday October23, 2017

Last week was awesome and so here I am again.  I’m ready to start a new week with a new purpose and that’s to do my absolute best.  So I come in thinking that today I was going to “crush it” as Drew likes to say.

The almighty board says that today we are working on a EMOM (every minute on the minute) WOD along with pistol practice.  I didn’t think it was going to be as hard as it was.  The following was today’s WOD:

10 minute Pistol Practice

EMOM (until 50 reps of Thrusters):

5x Pushups
10x Double Unders
Max reps of Thrusters

Ok, so I started off doing overhead hanging cleans instead of Thrusters; we practiced these earlier, and I guess I got a little confused.  Ryan quickly corrected me, but like anything when you start off wrong, it seems like it’s not going to end right.

To be honest, this was probably the hardest workout I’ve had to do in a long time.  A combination of issues happened to me today.  First, I started off with the wrong move, then I should have gone lower on the weight. I wasn’t feeling well as I am fighting a nasty cold and lastly and, more importantly, I was the last one to complete the EMOM.  I hate being the center of attention, it makes me nervous and what happened?  Everyone finished way before me.  I ended up finishing up at 11 minutes and 57 seconds.

I was tired, shaking and upset.  I was upset because it was one of those days that I knew I needed to scale it back, but my ego got the best of me.  There’s that word again, EGO.  I was feeling so good about my progress that I pushed it, and then I went home feeling miserable and embarrassed.

I thought about it though, and I realized that I’m as human as everyone else.  A couple of weeks ago this guy who always comes in and is in excellent shape fell off the assault bike out of exhaustion. He over did it. It happens. This guy who’s goal is to get back into the military and is a superb athlete was just plain tired and probably shouldn’t have been working so hard.  Today was a bad day and I and I over did it.  It will pass and tomorrow is another day.

Tuesday October 24, 2017

So a couple of weeks ago, when we had a WOD that consisted of running, and more running, with a side of running, Drew mentioned that he would maybe publish a WOD online and then list a different one on the board.  Well kids, today was the day.  I don’t usually check the workout online ahead of time, however my friend, Anneth, noticed immediately that the WOD wasn’t what had been published. I just smiled and shook my head.  Trickster McTrickerson, aka Drew, just smiled when I reminded him that I was there when he thought up this maniacal plan.

On the board today was the following:

1 mile run (3 minute rest)
800 Meter run (rest)
400 Meter run (rest)
200 Meter Run (rest)
100 Meter Run
30 minute cap

What was published online was:

15 Minute AMRAP
10x Push Press
10x Front Rack Lunges
200 Meter Run

Let me tell you, we had a LOT more people at this running WOD than we’ve had on the last couple running WODs, so apparently Drew’s plan worked!  I did take him aside and asked him if he thought it was better if I rowed instead of the running, because I can’t run a full mile unbroken.

Drew told me he’d rather I run, but he said to take 30 seconds breaks when I couldn’t run anymore.  He said you can walk the 30 seconds or rest but you have to run, and so I ran.  I ran until I couldn’t, and took my 30 second breaks walking at a rapid speed.

Let me tell you that when I came in at 29:01 minutes, I was tired!  I ALSO made it under the 30 minute mark!  I was super proud of myself and so was Drew for that matter!!  The latter made me smile, because for a super badass, Drew can be a softy sometimes!!!

Thursday October 26, 2017

Happy Birthday Drew!!  My son and I decided that we would make some cupcakes for Coach Drew since we missed his birthday yesterday.  After our little birthday fun, I braved the walk to check out what he had us doing today.  It’s another chic!

Today’s workout was ‘Kelly,’ one of the ‘Girls,’ that group of the CrossFit workouts that helps you measure your progress.  I’ve never done ‘Kelly’ before, so I was excited to see what I would score on this one.  ‘Kelly’ consists of the following;

5 rounds for time:

400 meter run
30 box jumps
30 wall balls

“By the 3rd round I was feeling really tired, but I didn’t want to give up.”

I’ve been taking Drew’s advice when it comes to the running, and taking my time to make sure that my endurance stays level. Because of this, I’m getting a little faster at these timed WODs.

My box jumps are still at the step up level.  I’ve tried to do the jump, but I’m just not strong enough to make that jump.  I’m working on it though.

I decided to break up my wall balls into sets of 10 because those can get really hard.  By the 3rd round I was feeling really tired, but I didn’t want to give up.  I ended up finishing at 37:02.  Last as always, but as least I finished.  That’s my new motto, “at least I finished.”

“My legs were shaking, and I could feel my hamstrings protesting.  Another PR in the books!”

Friday October 27, 2017

Happy Friday Folks!  After yesterday’s ‘Kelly’ I was hoping to take it easy today, but that went out the window when I saw we are working on Deadlifts today.  I was super excited because I wanted to PR … today!

This was one of those slow WODs, which I like. I allows me to add weight to the bar slowly and reach my potential at my own pace.  Today’s WOD consisted of the following;

Deadlift sets:

5-5-4-4-3-3-2-1-1

Completing each set at the heaviest weight possible

Rest as needed between sets

I started at 65lbs for the first set of five.  I added 10 pounds at each round.  My last PR was 115 pounds, which I reached on my first set of 3.  In the end, I wound up with a new PR of 155 pounds.  My legs were shaking, and I could feel my hamstrings protesting.  Another PR in the books!  Another very productive week in the books.  I’m feeling better and better as the days go by!!!

 

 

 

 

 

Adventures in CrossFit, with Newbie Blogger Yvonne, October 16-19, 2017

Jen Wirth | November 2, 2017 | no comments
Adventures in CrossFit, with Newbie Blogger Yvonne, October 16-19, 2017

Adventures in CrossFit with Yvonne!

by, Yvonne Moreno

Monday October 16, 2017

Today folks I made CINDY my B!tch!!! Sorry for being so vulgar, but I was just so excited when I came in the gym to see her name on the board for today’s workout. Just a little reminder for those of you that don’t know what the heck I’m talking about: In Crossfit they use a certain group of WOD’s to measure your progress. Some of them are named after women and don’t ask me why. I have my own opinion about why this is, but I will not submit you to it.

Here is what was written on the board:

‘CINDY’
20 Minute AMRAP

5X Pull Ups
10X Push Ups
15X Squats

Core 4 Rounds

10X 1 Arm KB Swings
8X Russian Twist/Side
6X Strict Toes to Bar or Leg Raises

Last time I did Cindy was in July or August and I managed 10 complete rounds. Folks, today I completed 15 complete rounds, plus 5 pull ups, and 10 push ups. This, for me, is a significant increase in my strength and durability. These moves are simple moves, nothing special, but you put a time cap and ask someone to so as many and they can in that time, it gets pretty difficult. I was so proud of myself and I was beaming as I walked out the door. I mean my smile could not get any wider.

Tuesday October 17, 2017

I was still riding that high from yesterday’s WOD until I read the board today! On today’s menu we had burpees with a side of running.

I swear that I think Drew is trying to kill me! I laugh and bitch and moan, but I’m still here!!

Today’s WOD consisted of the two things that I think are my least favorite: Burpees and Running! We also worked on handstands, which I think will take me a long time to even get off the ground, but I work at it just like everything else.

“I was so proud of myself and I was beaming as I walked out the door. I mean my smile could not get any wider.”

10 minutes of Skill work on:
Handstands

then:

6 Rounds:
15X Burpees
200m Sprint

Needless to say, I was tired. Yet I completed it in about 19 minutes. I don’t know if I’m expressing myself right when I say that I am getting more durable. Is that correct? I mean I am not running the whole time as it’s a lot of sprinting, but I’m moving fast and I run as much as I can. I’m completing these running WODs in last place every time, but the key word is that I’m completing them! I’m feeling better about myself each and every time I walk into the door. Try it, I dare you.

Thursday October 19, 2017

Today was another one of those days that makes all of these worth it. I’m telling you that this week was one of those weeks that proved to me that I am getting better, stronger and healthier.

Check this out…

8 Rounds:
3X Back Squat
All reps at a 3,2,1 tempo (3 seconds down, 2 seconds pause, 1 second at top)

Now let me tell you that I’ve had issues with the Back Squat before. It used to be super painful to place the bar on my back. I definitely was doing something wrong and I talked to Jen about it. She corrected my form as I was placing the bar to high up on my neck and my arms weren’t hold it right. She also showed me a couple of things I can do to stretch and strengthen my back and shoulders.

“I’m feeling better about myself each and every time
I walk into the door. Try it, I dare you.”

The highest weight I’ve ever done on a Back Squat was 75 pounds and on that it was one and I was done. Today I started at 75lbs for my first two rounds and that was easy. I added a little more weight and took it to 85lbs for the next three rounds. I added a little more weight and completed one round at 95 lbs. This was hard but I said to myself, “What’s another 5 pounds?”
I added my two baby plates to take me to 100 lbs. I did my first round and I couldn’t believe it. It was hard and very heavy, but I did it and then I did it again!!! My back squat PR is now at 100lbs. Can you believe that? I still can’t, and it brought tears to my eyes later on as I was driving home.

Here’s where I get sentimental and you can stop reading if it gets too sappy, I won’t mind. This week was major for me because I judge my progress not by the scale, but by my ability to do things that I wasn’t able to do before.

My back squat PR is now at 100lbs.
Can you believe that?
I still can’t, and it brought tears to my eyes
later on as I was driving home.

I come in every time with a clean slate and take full advantage of what the coaches are trying to teach me. I don’t know many things in life, but I do know when people care and whether their approach is hard and unassuming or friendly and super encouraging, I know that they care.
The hard ass coach only wants to make sure that I do things correctly so I can take full advantage of the WOD and sometimes some words of encouragements come out and I secretly love that they do, because I know he hasn’t forgotten that I’m in that class.
The easy going and more talkative coaches see me and know that I am trying the best I can and are always there to make sure I’m working hard and cheer me on.  I know all the coaches care because they take time to correct me, encourage me, to ask questions and to listen.  Never in my life have I had this kind of encouragement in my health and well being; not by any doctor, not by any coach.  It was a powerful week for me.

Until next time…

Adventures in CrossFit with Yvonne, Oct 2 – 6, 2017

Jen Wirth | October 20, 2017 | no comments
Adventures in CrossFit with Yvonne, Oct 2 – 6, 2017

Adventures in CrossFit, Wildcat CrossFit Newbie Blog

by, Yvonne Moreno

Monday October 2, 2017

Today we worked on wall balls, running, and burpees. I have yet to master any of these exercises, so it was kind of a difficult one for me. Luckily, I’ve got determination, because if not I would have turned around and walked right out the gym door! LOL

20 Minute AMRAP

Whenever I see a long AMRAP, I know that it’s going to be exhausting. Today’s AMRAP was exactly that as it consisted of the following:

5 Burpee Pull Ups (that’s right a burpee and then a pull up 🙂
200 meter run w/ball
10 wall balls

Oh my goodness, guys. I was wiped after this one. Anytime you add a run to an AMRAP, holy hell it takes the most out of me! But you know what I love about it and what keeps me coming back? It’s the freakin’ support that I get from EVERYONE. I mean, people see me barely moving on those 200 meter runs and they give me encouragement as they are running. It’s the “you got this” and the “almost there” that keep me going. I got home, crashed, and took a little nap!

Tuesday October 3, 2017

Today we ran…yup that’s all we did, we just RAN!!!!

So I think that when Drew was deciding what to do for this lovely Tuesday he decided that Yvonne just needed to run because she doesn’t like to run!!! Oh my God dude there was so much running today!

5 Rounds
400 meter run
1 minute rest
100 meter sprint
2 minute rest

And then…

6 minute Accessory
5x single leg DL per side
5x single arm KB swings per side
5 Half kneeling KB press per side

I was done by the end of the first round!! I didn’t finish the entire thing because we had a 30 minute cap, however I did get within one round of finishing, so I think that’s acceptable. At least Drew said that it was, and anytime Drew tells me that I did good, I believe him wholeheartly, because he’s a bad ass!!!

But you know what I love about it and what keeps me coming back? It’s the freakin’ support that I get from EVERYONE.

Here’s the thing about me and not giving up: All these coaches haven’t given up on me yet. No one in this gym has, as a matter of fact. My body is not conditioned for all this crazy exercise, but it’s getting there with the help of everyone I encounter on a daily basis. I went home super tired, but feeling proud of my progress!!

Thursday, October 5, 2017

And the torture continues…because why should today be any different from Monday & Tuesday!

Today’s WOD was:

400 Meter Farmers Carry (I used 2 20 pound DB)
15 Power Cleans
15 Pull-ups

Yes, folks this was my worst nightmare. The running from a couple of days ago was just exhausting but if you would ask me what my least favorite exercises are, I would rattle off, “Farmers Carry!!” straight off the bat.

After the first 400 meters, I came in for the Power Cleans and I couldn’t grip the bar. And I had to do 15 of those. I was in so much pain, but not the ouch I’m hurt pain. It was a “this burns and I’m getting stronger” pain, but it was pain nonetheless! It’s funny, because at one point I walked with the new girl Amanda, and she was telling me about how she grew up on the farm and she should be used to doing Farmers Carries, but you never get used to it. Good Time today folks!

Friday October 6, 2017

Here we are at the end of a hard week. Every day was hard, but I survived and now here we are and when I look at the board, all I see are push presses. After this last week I don’t think my arms can handle it. But like Nick explained, these will be easy well controlled slow and with plenty of time. He was right. The time allowed us to get control of these and make sure our form was right. Today we worked on 8 rounds of 3 Push Presses followed by 2 clapping push ups.

Like I said before the time allowed us to make sure that our form was correct. I increased the weight slowly and got up to 75 pounds which is my PR. Nick took the time to correct some issues which felt better on my arms. We finished off with a 12 minute grind of 10 alternating Z press, 10 KB Plank Pull Thrus and 10 V-ups.

It was a good week to test my overall physical health. I can absolutely tell you that 2 months ago I would have been rowing and not running. I wouldn’t have shown up for the ‘All Running All the Time’ WOD and my DB for the farmers carry would have been 10s instead of 20s.

I’ve come a long way, but there’s still whole lot of road still left to travel. After this week I think I made some coaches proud of me. My success is totally their success. Thanks guys for another great week at Wildcat CrossFit.

Yvonne’s Adventures in CrossFit, Sept 25 – 29, 2017

Jen Wirth | October 16, 2017 | 1 comment
Yvonne’s Adventures in CrossFit, Sept 25 – 29, 2017

Yvonne’s Adventures in CrossFit, Sept 25 – 29, 2017

by, Yvonne Moreno

Monday September 25, 2017

On this beautiful Monday afternoon, I found myself wondering why in the heck didn’t I stay home today. The answer came to me with a quickness. Because I love this place!! There you have it. It all came down to this, I love coming here and busting my ass. Because in the end it’s all worth it.

Today though I wasn’t too sure. I came in early and saw part of the previous hour’s WOD. Holy Hell what is going on here! I saw Coach Ryan participating and he was red faced and working really hard! LOL, don’t tell him I said that. So listen to what was on the board:

8 Rounds:
3x Front Squat (increasing of course)
2x Box Jump

12 minute Grind:
5x Renegade Rows
Floor Length DUMBELL bear crawl (yikes)
5x L Press (you sit on the floor legs out in front of you and press DB up)
Floor Length DUMBELL bear crawl (yikes)

Ok, here’s the thing, I can do bear crawls, the ugliest you’ll ever witness at a CrossFit gym, but nonetheless it’s a bear crawl, but today I had to add dumbbells!! Holy mother of hell!! Man though, today I saw people who have these amazing strong bodies struggling, and it put things into perspective for me.

“EVERYONE struggles, not just me.”

You walk into a CrossFit gym and see all these people in great shape and developing and shaping their bodies. Well, these workouts are not easy for them either. EVERYONE struggles, not just me. I love knowing that. It makes me want to be in this box with these awesome athletes even more then before!!

Tuesday September 26, 2017

So you know how the saying goes, “you learn from your mistakes”? Well, today I learned from my mistakes. I decided that today, since I had time in the early morning, I’d come in and workout with Laurie. Now, let me add this before I start my whining: If I could, I would workout early in the morning every day. I just think that for me, since I’m a morning person it would workout better, but I can’t so I’m usually an afternooner.

Having said that, I worked out Monday evening and then came right back 12 hours later and worked out in the morning. OMG I am in so much pain because today after all those squats last night and crawling on the floor I had to do Deadlifts and Burpees!!! Yes you read right Deadlifts and Burpees!!!

“Sore doesn’t even do what I’m feeling justice, but lets not talk about that right now…”

The positive thing about today is that Laurie introduced me to an alternative to a Burpee that really works for me. Before I would go down to the floor, attempt a push up, walk my hands back up, stand and jump and I really didn’t feel like that worked for me. Laurie taught me a new way that I love and feel working a lot better. I grab a bench, lean forward, put my hands on the bench, walk my legs back in a inclined position. And then I jump forward towards the bench, then stand and jump. This, by the way, looks better then what I used to do, too. Thanks Laurie!!!

Thursday September 28, 2017

Sore doesn’t even do what I’m feeling justice, but lets not talk about that right now because I have some good news today.

I don’t usually weigh myself because I just don’t think that the scale really proves your progress. For me, the gauge of my progress has been my ability to do activities that I hadn’t been able to do before, like run or jump rope.  However, today we had to weight ourselves at work for a wellness competition that I had reluctantly joined some time ago. Check out these results:

Today I am 26 pounds down from when I started this lifetime commitment to myself.  That 26 pounds that I will never see again!!!

Ok enough with the sappiness, did I mention that I am SORE!?!?! Today’s board revealed that this workout wasn’t gonna be any easier. Check it out:

A. 10 minute Pistol Practice

B. 21-15-9 with a 15 minute cap:
Burpees (I got to practice my new way)
Pistols
Pull Ups/Ring Rows

I came in at 9:10 minutes. Not bad. I think that hardest part about this WOD was the pistols. I don’t have the best knees, but Ryan showed us some pretty good alternatives using the ropes, the rings and the pillars. I ending up using the pillar and the rope to hold myself up and found that it was easier and I could get lower then before. We finished up with some awesome stretching because, did I mention that I was SORE. I told Ryan as much when he asked. Apparently I wasn’t the only one!

By the way, Welcome to Wildcat CrossFit, Amanda!!!

Friday September 29, 2017

A great end to a great month…until I saw that we would be running a lot today! LOL!!!

Listen I want to explain myself. When I walked into this place I couldn’t run five feet to save my life. I worked at it. Now I can run 100 meters, take a short break and run another 100 meters!

So when the WOD calls for 400 meters, I only run the 200. First of all, I know I can, and I’d rather run 200 meters, than run-walk. So I’m sorry if you only see me running 200 meters instead of 400 meters. Believe me when I tell you that one day I will run to the end of that street with you, I promise!

Today’s WOD

5 Rounds:

10x Handstand Push Up (or in my case inverted push up by help of a workout bench, legs on the bench, arms down on the floor)
15x Air Squats
400 Meter Run (or in my case 200 meter run)

This one wasn’t hard, but it was exhausting. I was tired and I think I hurt my knee during the warm up so I was tired and in pain. 🙁 I wasn’t as sore from the week anymore, but I was tired.

It was a great week full of great things. And there are more awesome things to come, so stay tuned!

Yvonne’s CrossFit Journal – Special Edition – Two Weeks of Workouts!

Jen Wirth | September 11, 2017 | no comments
Yvonne’s CrossFit Journal – Special Edition – Two Weeks of Workouts!

Yvonne’s CrossFit Journal – Special Edition – Two Weeks of Workouts!

Week A: August 28 – September 1, 2017

Monday August 28, 2017

Hey kids, it’s time for another week of my adventures. Today we start the week on a good note because I got to bring my son to the gym with me. He told me that he likes to see his mama work out. He actually loves coming to the gym with me! I think he’s secretly in love with Jen! LOL!!

 I told Lauryn that I couldn’t do pull ups and, being the hard ass that she is, she insisted that I get on a box and try a jumping Pull-up.

Today we started with a quick warm up and got into the workout immediately. We got into the AMRAP with a quick set up to make sure we knew what every movement consisted of. The set included 5 handstand push up or regular push ups, 10 box jumps, 5 ring dips, 10 lunges (per side), 5 pull ups or jumping pull ups and 10 air squats. I was ok with everything except the pull ups. I told Lauryn that I couldn’t do pull ups and being the hard ass that she is, she insisted that I get on a box and try a jumping pull up.

This is what I love about coming to this gym. My very comfortable limits are pushed daily. My success in here is due to the fact that no one is letting me get comfortable. I’ve never even stood on a box higher then the little baby foot high boxes and today I stood up on a big girl box and reached up and touched that dreaded bar. I put my hands around that bar and jumped up to get my head above that bar and I wasn’t scared! Thanks for pushing me Lauryn!!

Needless to say, I crushed that AMRAP. My son joined me for the 400 meter Farmers Carry and we talked about his day and he kept asking me why I was walking with the “heavy things.” All I could I tell him was that I wanted to get healthy so I can watch him grow up to be the great man I know he will be. The perfect end to an awesome day!

Wednesday August 30, 2017

Rounding off the awesome Monday is today’s even more awesome Wednesday.

Today’s WOD is called “Death by Triplet.” Yes that’s right, the word Death is in the title. Oh my God I’m gonna die!!! LOL The set was 1 burpee, 5 double unders (jump rope) and 1 thruster. Here’s the kicker, you do these in a minute then at the start of the second minute you start and add a burpee, 5 double unders, and a thruster. You do this at every minute adding to each set, until the minute you can’t complete the set. I lasted 4 minutes, but those were the toughest 4 minutes ever!

So here’s today’s high. Noah and Zach were coaching. Zach is new and is learning the ropes of coaching. Noah hadn’t seen me jump rope yet. As you can probably recall, Jumping Rope was one of last week’s big deals.

When we were practicing before the start of the set he saw me jumping rope and was so excited for me that my light was beaming brighter then the sun! Zach asked why I was celebrating and I told him that when I started CrossFit two months ago I couldn’t jump high enough off the ground to get the rope under me and now I can get about 20 jumps without stopping. It’s the little things!!

We finished the workout off with a mini 10 minute grind of 5 single arm KB swings, 5 overhead stationary lunges, 5 single arm renegade rows. It was another great day at the gym and another great day on my fitness journey.

Thursday August 31, 2017

Last day of the month folks and here we are at it again! I came in early today and had time to chat with Jen about my progress. We talked about my goals and I didn’t have one. I mean I’m still riding high on my jump rope ability, but Jen’s right I need to start on my next goal. Jen suggested I work on my deadlifts. My max deadlift so far is 95lbs. So this will be my next goal!! Hold me accountable folks.

Today’s set was a 15 minute AMRAP of 10 hang power cleans, 10 box jump overs, 10 American KB Swings and 10 burpee broad jumps. Today’s high: Thinking that a light kettlebell would be ok to use and having Lauryn push me out of my comfort zone and made me use a heaver one … and finding out that I am stronger then I thought I was!

Friday September 1, 2017

So I came in today to a WOD which would push me to work on my next goal. I was just talking to Jen about Deadlifts yesterday and lo and behold: today’s focus is Deadlifts!!

The WOD today was a 21, 15, 9, 15, 21 set, which is horrible! I mean who would want to do this to us on a Friday? LOL!!

Considering the fact that today we have to do a total of 81 deadlifts, I decided that 95lbs would suffice.

I tried to go heavier then my 95lb max, and tapped out at 105 lbs. I did a couple of reps at this weight, but considering the fact that today we have to do a total of 81 deadlifts, I decided that 95lbs would suffice. Oh I almost forgot that in between these sets you have to take off and run for 400 meters. I scaled that down to 200 meters, because I can run that far.
Let me tell you that I was dying at the end of this WOD. However I joined the Yoga class because as I like to say, “on Friday’s we do Yoga!”

The deep stretch and awesome conversation is just what I needed to end another great week. Oh, and by the way, I’m down another pant size!! Boom!!!!

BONUS BLOG! Another Whole Week of Workouts:

Week B: September 5 – 8, 2017

Tuesday September 5, 2017

Death by Back Squats!

Today I learned a little bit more about my abilities in the squat category. My air squats are awesome, but all other squats need a lot of help!

Today’s WOD was a real eye opener for me. It consisted of 5 rounds of 5 back squats (increasing in weight) and 3 iron mikes (jumping lunges).

I told Jen that the Back Squats were hurting my back. She checked my form and saw that I was carrying the bar right behind my neck instead of lower down on the backs of my shoulders. The right way to hold the bar for a Back Squat is to make sure that your elbows are pushing back and up, holding the bar across the upper back.

Here’s where my mobility got in the way: My elbows weren’t cooperating. Jen showed me an exercise to help me with this issue. She put a band over the pull up bar and pulled one loop through the other. Then she grabbed the band with both hands and backed away from the Pull-up bar. Facing the Pull-up bar she extended her arms forward and then pulled her elbows back so that her hands pulled the band towards her shoulders/collar bone, squeezing her shoulder blades together.

Jen explained that if I work with a resistance band this way it might help me increase my mobility. Believe it or not, this helped my form a whole lot because it made me more conscious of my movement. As I was completing my rounds I become determined to stop trying to muddle through and start making sure that I am working on my form. I’d rather take the extra time on the form and befit from the movement.

Today was one of those days that forced me to stop and reflect on my goal. My goal is to make sure that I am getting the most from every workout. Sometimes we are in such a rush to get through, we lose the benefits of the movements. Take a step back and work on your form folks, believe me you will feel it and when you feel it, it means it’s working!!

Wednesday September 6, 2017

So with yesterday’s revelation I decided that today I was going to use Open Gym to work on my barbell moves. So I set up my rack and my barbell and weights in the back gym. I started off with a quick run to loosen up and then got started.

I set up to work on Deadlifts, Back Squats and Front Squats. My Deadlifts need work too, so this is as good a time as any to get that work in. I started with the Deadlifts and got up to my all time high of 120 lbs. I could have probably gone heavier, but after doing 5 sets of 5 I wanted to work on Squats and didn’t want to exhaust myself on Deadlifts.

I practiced my Back Squats with 65 pounds. My goal is to make sure I get these right before I start adding more weight. I did another 5 x 5 set on each Back Squats and Front Squats. I put in a solid 40 minutes of work, took another 200 meter run, and I was done!!

Open Gym but it was super beneficial because I was on my own at my own pace and I made sure I was using correct form.

Thursday September 7, 2017

Today was another lesson on thinking I can’t do something and finding out that I can.

The WOD today started off with 5 rounds of 5 Curtis P’s, 7 pull ups or ring rows, and a 200 meter run. The Curtis P is when you Power Clean the bar, lunge on each side and Push Press. Again, I think that I’ve got the Power Clean down with little tweaks here and there. However, I can’t get all the way down on the lunges, so I do what I call a ‘Baby Lunge’, I still feel it. I’m hoping that with time that mobility will come.

We finished off with weakness work on muscle ups and Pull-up work. Here is where I learned my lesson. Drew and Lauryn demonstrated the move we needed to work on. The move starts with hanging from the rings with your feet on the ground and body bent back paralleled to the ground, legs tuck under your butt; pulling yourself up to standing, crouching forward keeping your arms tucked tight to your side and pushing up.

So I saw this and thought there is no way I would be able to do this. I tried and got to the bottom position, but I couldn’t pull myself up because essentially you’re pulling your own body weight. Coach Drew saw me and suggested I start from further back so as to help with my weight distribution.

I tried it and I DID IT! Man that was so satisfying! Here again was a example of me not thinking I could do something because of my weight and a coach pushing me (this time it was Drew). So I have to say, Drew that you’re the man! You pushed me and I thank you for that! You’re my favorite this week!

Friday September 8, 2017

Today I was so tired by the end of the workout that I called Drew, Ryan and Lauryn, Jen! I’m so sorry guys, but I came in thinking that this WOD was going to be a piece of chocolate cake. Boy was I wrong!!!

Nick was coaching two of us today and I must say that I like it when it’s a small class. We warmed up with some lunges and a few other back and forth moves to get the blood pumping. Today’s EMOM (every minute on the minute) was a 15 minute scale to fit one minute exercise. Basically, you have one minute to complete the round however you want to complete it, as soon as possible because you get to rest for the time not used.

On the board, the set consisted of 5 pull ups or in my case ring rows, 10 push ups and 15 air squats. Because you have to allow some time for rest between sets you can scale it to have at least 10 seconds of rest and, believe me, you need every second of rest you can get! I ended up scaling it back to 8 push ups and 10 squats and this barely gave me those ten seconds.

Oh wait there’s more…

After the 15 minute session we rested for two minutes and then started what I am now calling The Burpee Torture or TBT for short! After a very short 2 minute rest we started a 5 MINUTE MAX BURPEE set.

Yes I said that correctly, 5 minutes of continuous burpees!!! OH MY GAWD!! I WAS DYING, but guess what? I did it and yes, it was hard and yes I was tired but I took my time and kept moving and just got it down.

No one is going to stop me from getting my health on, even Drew, who I am convinced sits in a dark room every night tapping his fingers thinking of new ways to kill me when he puts the WOD’s together.

We finished up with a Tabata (a session of 20 seconds of work and 10 seconds of rest) of V ups or in my case leg raises. I don’t know who I was much less who anyone else was when I walked out of the gym which is why I called Drew, Ryan and Lauryn, Jen!!!

 

Yvonne’s CrossFit Journal: August 21-24, 2017

Jen Wirth | September 2, 2017 | 1 comment
Yvonne’s CrossFit Journal: August 21-24, 2017

Yvonne’s CrossFit Journal : Aug. 21-24, 2017

By, Yvonne Moreno

08/21/2017

Hey guys…it’s Monday and I came into the gym so excited to get this week started. I had a great week last week, even though I wasn’t able to make in every day as I’d hoped, I still did my steady three days. I feel like I’m cheating when I don’t work out every day, but as long I make it in 3 times I guess I’m ok.

So I walk in on a Monday high and then I look at the board!!! Dude, big mistake! I just kept staring at it wishing it to go away! I tried to wipe it clean, but Ryan was right there and I couldn’t bypass him! Happy Belated Birthday Ryan, 26 years young…ahhh to be that young again! Anyway, I digress because I don’t want to talk about the WOD today … much less tell you how much it sucked!!

Today Coach Drew decided that everyone was going to run and run we did! Get this. Today was a 12 minute AMRAP of a 200 meter run and a KB chain (swing, snatch, clean and press), adding one rep with each new round. I was dying!! I ended up doing 5 rounds, which is pretty good. We finished off the day with a 8 minute grind of 8 half kneeling KB press, 6 renegade rows, and 4 strict toes 2 bar. For the toes to bar, I modified it by doing leg raises (laying down and raising both legs up at a time towards your head.)

It was a good workout and it really didn’t kill me as much as I thought it would. I just think about getting through it instead of worrying about it. I’ve found this method to be most helpful in CrossFit when the exercise is not hard, but requires a lot of cardio. Just run until you can’t, right?

8/22/2017

Big day today folks!! Let me start by saying that the very first time I came in to do my very first WOD on June 29, 2017 the first item on the warm up was a 20 second jump rope. I couldn’t jump high enough off the ground to get the rope under my feet, so I put the rope away and continued with my go to work around: small toe jumps.

From that day, I’ve always just done this movement whenever single or double unders were on the whiteboard. Jumping rope is one of those activities that I had put in the “Someday” column, along with running.

Well, I’ve been running for a few weeks now. I’m not a very good runner and I probably make runners cry when they see how I run, but I try, and I move, and I just do it.

Today, the workout included 50 double unders and so Jen asked me about jumping rope. I told her that I just do the work around and left it there, but I thank God that Jen didn’t leave it there. She said, “Well maybe someday soon you’ll be able to jump rope. Do you want me to show you how to choose the correct size?”

“Sure,” I said humoring her. She proceeded to tell me that in order to size a jump rope correctly, you step on the rope with one foot and pull the ends of the rope towards your armpits. The rope, not the handles, should come up to your armpits. As it happened, the first rope I chose was the right length.

“Try it,” Jen said.

In my head I was thinking, “If you build it, they will come.” And then …

I FREAKING JUMPED ROPE!!!

I can’t do Double-unders, but I can do about 20 singles at a time. That damn rope goes under and over and I am jumping high enough to get it done!!!

Yes, you read that right, I can jump high enough to get that rope under and over!!! Man, I almost cried!! Baby steps folks!!

Jumping rope might seem like a pretty small thing to you, but for me, I hadn’t jumped a rope since I was in elementary school. This Is Huge.

Yes, you read that right,
I can jump high enough to get that rope
under and over!!! Man, I almost cried!!

Today was one of those days that make all of this worth it. The small victories are much sweeter than any double chocolate cake with chocolate frosting will ever be!

Well hot damn…I can jump!!!!

8/23/2017

Ok, so yesterday I was so excited about JUMPING ROPE that I jumped until I couldn’t jump anymore! I am so so sore, and I swear that last night I heard my feet saying, ‘WTF?!?’

Today, we started off the workout with two rounds of a 200 meter run and lunges. It was raining and Lauryn made us run anyway. She’s relentless!! Its true that I now run a little, but I’m still not used to running a whole lot, and those runs wore me out, but as always I just got it done. This is my mentality lately: Get It Done! Running is not my favorite, but I get it done!

This is my mentality lately: Get It Done!
Running is not my favorite, but I get it done!

We continued on to work on Deadlifts and Box Jumps. This workout consisted of 5 rounds of 5 Deadlifts (increasing) and 3 Box Jumps. I’m still substituting the Box Jumps with step up onto a low box. I tried for one two feet jump, but I’m still not there yet. I like these workouts because I’m working at my own pace and I can take it slow. I ended up at 95 pounds, which I believe is my max at Deadlifts.

For durability we did 4 rounds of 10 leg raises, 10 KB Russian Twist and a 30 second plank. My core was screaming at me to stop! The original workout required hanging leg raises. As this is not something I can do, I did leg raises and I think achieved the same result: TO BE SORE AS ALL HECK, am I right? The 30 second plank was on point for the first 2 rounds, however the last two were broken into 10 second bursts. Today wasn’t hard as far as movements, but it was very effective at leaving me feeling like I worked out for five hours instead of just one!!

8/24/2017

Barbell Hour!

I came in early today and joined this awesome class. I’m all about learning lifting technique and this is the class for that.

Today we worked on Deadlifts, Power Cleans, and Front Squats. I wanted to come to Barbell Hour because I realize that I need work on my form. I stayed on one weight even thought the workout was written as increasing weight each round. Noah agreed that working on my form is a-ok in this class.

When working with weights, you have to make sure that you are doing so correctly so as to avoid getting hurt. I love that I can come to class and say, “I need to work on this or that,” and there’s always someone there to help me. I’m getting better day by day and it’s thanks the wonderful coaches who have worked with me to make sure that my form is good and helping me to push myself to my full potential.

Have a great weekend and hope to see you at the gym!!!

 

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