Yvonne’s Adventures in CrossFit 2/26 – 3/1/18

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Jen Wirth | April 3, 2018 | no comments |

More Adventures in CrossFit with Yvonne!


Monday February 26, 2018

I am still in recovery mode from the nasty flu that tore through my house, but I’m here and ready for whatever Jen has in store for us.
I’ve been hearing that 18.1 was tough and I was glad to see so many of my friends on the gym’s leaderboard.  I’m thinking that I might just attempt The Open next year.  I still have a lot to learn and a lot to change before I can even think about competing with my peers.  I am very proud of those of you who did sign up and I will be cheering you on!

Today’s focus was speed and included Double Unders, Burpees and Iron Mikes.  I was excited to get to use my work around on lunges.  I’m at my heaviest around my mid-section which is why I have the issue with getting down to the floor and coming back up.  My poor knees have endured a lot and are not as strong as I’d like them to be.

A while back Noah took me aside and showed me a simple way to do a lunge all the way to the floor and getting back up.  My work around is taking the rings and setting them up high around face length and holding myself while lowering my body down into a proper floor lunge and then using my upper body strength to pull myself up.

Man, I can’t tell you how good it feels to be able to just lunge to the floor and not wonder how the hell I’m going to get back up.  I’m getting my form right and using that back foot to help me up.  Today’s WOD consisted of the following;

3 Rounds

30 sec Max Double Unders
15 sec rest
30 sec Max Burpees
15 sec rest
30 sec max Iron Mikes (I did lunges)
15 sec Rest
400 meter sprint

Followed by a 10 minute Grind

20 Hanging Leg Raises
Down & Back Bear Crawl
5x Single Arm KB Cleans

Today was exhausting to say the least.  It looks like a lot of resting periods, but when doing MAX reps you need that rest time to catch your breath.
The running slowed me down, but I am quicker at doing the other stuff, so it sort of evens things out.  I know I’ll get to the point where the running won’t be an issue anymore and something else will be my kryptonite.  I am praying for that day to come!
I felt good after this workout, but it’s always about an hour after that that the soreness and exhaustion starts kicking in for me.  I ended up completing the cycle in a little over 21 minutes which is pretty good!

Tuesday February 27, 2018 

The Power Clean, oh how I love to hate thee.  It’s a move that I haven’t quite mastered yet.  I’ve gone so far as to to watch videos to make sure that I am doing it correctly.  It looks so easy when someone else is doing it…
The cycling warm up consisted of 2 rounds of Power Cleans using 40% of our 1 rep max.  My 1 RM is 85 pounds, but it’s the ugliest most uncoordinated Power Clean in the history of the Power Cleans, IMO.
I started with 55 pounds even though 40% of the RM was 34 pounds.  The following was on today’s menu:

I completed part B with 55 pounds, which is why I started part C at 55 pounds.  I kept adding weight and got up to 70 pounds.  It was nice to be able to get the extra practice that Drew gave us today.  He spent time breaking it down which I found really helpful.

When it was time to start part D, Drew suggested that I use 75 pounds for the Clean and Jerk and I did what I always do, I said, “Sure, ok.”  I always tend to want to try a new weight just to get it out the way.  If I can do it, I keep the weight, if I can’t then I just go back to my original weight.  I trust that my coaches know what’s best for me and they haven’t let me down yet.  I completed the WOD, and I think I have a better grasp on the Power Clean. 

Thursday March 1, 2018

Welcome to my Birthday Month!  I will be 41 at the end of March and I plan on crushing every WOD this month to prove that 40 is the new 30!! 

The Bench Press was the focus today.  It was my first time bench pressing and I was kind of worried because I didn’t know if my upper body strength was good enough for this move.  We partnered up and ran right through the WOD.  On the menu today was the following; 

I started the Bench Press with a standard for me: 55 pounds.  It’s basically the women’s 35# bar with tens on it.  I always start something new with this weight because it easier for me to gauge where I’m at.

The 55 pounds was easy enough to do the 5 Bench Presses unbroken and it felt easy enough to where I could add more weight.  I decided to add 10 pounds each round which took me up to 75 pounds.  At this weight I can do 4 unbroken with minimal struggle. 

During part B1 I added an additional 5 pounds and, believe it or not, that extra five pounds was a bit too much.  I did 3 unbroken before I needed help from my partner. 

 So something awesome happened today and it’s only awesome because it’s very unlikely that I am ever doing something the way it’s supposed to look.  I either have a work around, or I have the ugliest posture. But today I was asked to demonstrate what a T-Plank Rotation is supposed to look like. And I did. And it was awesome. 

Today was also a good day for me because someone came up to me and basically told me I was looking good.  I am so hard on myself that I look in the mirror every day and don’t see any progress. It’s very nice to hear that other people see it.

Thanks for coming on this journey with me. 








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