Better Than Yesterday

Do you ever have that moment right before a workout is supposed to start and you think to yourself, “Why am I doing this?” I do. All the time. Seriously, why do I enjoy putting myself through all the physical and mental work it takes to get to where I want to be? Why do I see the same people day in and day out pushing themselves to their limit? Why do we keep coming back for more?

We want to be better.

I always know I can be better. A PR is exciting for a few minutes, then I’m always thinking about getting the next one. We are a special breed of go getters. Many of us never knew we even had that inside of us. Regardless of your ability level, everyone that walks into the gym has the same goal…be better than you were yesterday.

Our community turns people into better athletes, better friends, better people. I’m not exaggerating. If you aren’t familiar with what it is that goes on inside a CrossFit gym you might think I’m crazy. I am a little bit, but only because I love it and care about each one the souls that walk through those doors everyday.

When I walked into my first CrossFit gym (CrossFit Jenks) almost four years ago, they cared about me the moment I said, “Hi, I’m Ginny” and then proceed to be shy and quite. Yup, me, shy and quiet. Ha! They pushed me to get better. The Mr. and I would go home every night and rehash the events that took place in the gym that day. We talked about how much better so and so was getting or how disappointed we were in our own performance. Four years later almost nothing has changed, except we are better, know a little bit more and are probably a tad bit more enthusiastic than when we first started.

Even if The Games did not exist, I would still do this. I would still love this. I would still have the desire to push myself as far as I could go and then a bit more. I was reminded this week about how life changing this place can be. This is where people take back control of their lives, their health, their future. Outside my church home, there has never been a group so welcoming and caring. To the Berry’s (Jenks) and Boag’s (OKC) of the world, I say thank you. Thank you for changing and saving lives. Thank you telling us to keep moving when all we want to do is quit. Thank you being the first ones to tell us we could do what we thought we couldn’t.

While on the topic of being better….

I snatched 140# this week. Almost 10#’s over my bodyweight. By regionals my goal is to be into the 150′s. In true nerd fashion, I caught it on film and added some dramatic music to set the mood. Yes, my signature happy dance makes an appearance.

Here We Go

There are roughly 47 days until regionals. A lot can happen in 47 days. I plan on getting a lot better during these next 47. These next two months are going to be so much fun. The Open is over and everyone is focused on regionals. Our team members are working themselves into the ground. There is a great energy among everyone. I love seeing it.

CrossFit OKC is officially sending one team and two individuals to regionals. Too cool! It is exciting to think that this is my fourth year to compete. Of course, the first year I had no idea what I was doing. My max clean and jerk was 105# and I had to do that 30 times in the first WOD. Sheesh.

This year my focus is to go into regionals fearing nothing. Honestly, I feel pretty darn good about that right now. Obviously there are lots of things to improve upon, but I’m not worried about not being able to do anything. It is a good feeling.

My body looks like I have been used and abused. I feel like I need rest days now just from my bruises and tears to heal…not my muscles. Let me tell you, it is very hard to dress for a wedding when your legs and chest look like someone has taken a sledgehammer to them.

I officially finished The Open in 3rd…which of course doesn’t mean much. The thing, however, that I’m very happy with is that I did everything once and I kept the focus on my training. My goal was to be in the top ten taking this approach. I knew if I did that I was on the right track. When you do what you know how to do and you stay calm things just take care of themselves.

Outlaw

This weekend I had the opportunity to travel to Heath, Texas for the Outlaw Training Camp. I was surrounded by amazing athletes the entire weekend and I got a lot of great instruction as well.

Friday night was a lifting session. Due to fabulous Dallas traffic I walked in about thirty minutes late as the group was in the middle of snatching. We snatched and clean and jerked. I still have a lot to work on with both movements. After just a few cues here and there, however, I could feel a big difference. I caught 140 overhead in the snatch and lost it standing up. I’m always slightly forward. Extremely frustrating, but I know by perfecting that I’m going to see my numbers jump big time. That would have been a five-pound PR. I did PR my clean and jerk at 175. I have cleaned 175 and jerked 175, but never together. My jerk still needs a lot of work, but they showed me some really helpful things that are going to make a big difference.

Saturday morning we started off with the last workout of The Open. I got to witness some pretty impressive scores go up. My motivation to nail the chest to bar butterfly is at an all time high. We went through two more wods that day. I walked away from Saturday with a good idea of some things to work on, which is exactly what I wanted to get out of the weekend. Motivation!

Sunday was started off back squatting. I love squatting. However, I do some things incorrectly. I’m excited to fix those flaws and see my strength increase even more. Post squatting we did some gymnastics work. Handstand holds, walks, shoulder touches and muscle ups. I’m trying to work on fading back into my muscle up rather than resisting into the dip. I did it a couple of times fairly well, but it feels very different. It is going to take a lot of work, but I know it will be a helpful thing to be able to do. We finished off with a gymnastics WOD of hspu’s, muscle ups and rowing. I was happy to move through the last wod very well. I have never considered any of those movements strengths of mine, but I felt really strong in all of them. Funny how working on your weaknesses actually makes you better.

Minus the nasty rope burns on my right leg, I feel sore, but great. I learned so much this weekend and I think it gave me a really good boost going into the next two months before regionals! A big thanks to Rudy, Laura, CrossFit Heath and the rest of the Outlaw crew for  putting on such a great weekend!

I Heart Toes to Bar

That title is sarcastic…..

Last week shaped up to be a great week. Lots more confidence building and a lot more “I better keep my butt in gear” moments. The best of both worlds.

This week I made a trip to Fort Worth to do Open Wod 12.3 with Candice Ruiz. We had decided before the Open we would try to get together for at least one of the five. I’ve really enjoyed competing with her this “pre season”. We have similar strengths and weaknesses and we push each other a lot. I like that.

We decided we would get together for the third wod before it was posted. I’m so incredibly glad it was this one. Being 18 minutes long, it was awesome to have some good motivation. CrossFit Iron Horse made my husband and I feel incredibly welcome. They have a great facility. If you are in the Fort Worth area you must check them out. There was a big crew going through the wod that Sunday. Lots of strong guys and gals! A big thank you to all of you that cheered us on and made us feel right at home.

I finished 12.3 with 407 reps. I thought going in that toes to bar would be the limiting factor for me. I couldn’t have been more right. I kept them together the first five or six rounds. Broke into two sets for two rounds ( I think…it is still a blur) and then went to triples and  mostly singles. I had four no reps. Ugh. I’ve been working really hard on this movement. I have zero flexibility in my hamstrings, glutes and hips. It really affects me in a negative way. Shocker.  As much as they have improved, I still have a long way to go. HQ loves toes to bar. I hate them. Hate them. Hate them. Hate. My lungs were never an issue. Box jumps and push press/jerk went great. I broke up the last set of push press into 8 and 4 because I got out in front and off-balance.

Candice and I finished just 11 reps from each other. We stayed together going back and forth the whole time. She is sitting in 3rd in South Central and I’m sitting in 5th in the North Central. Nevermind that someone brought me up in a discussion on the leaderboard comments page. I actually don’t disagree with the argument, but found it funny that people are getting worked up about this stuff with two wods to go.  All I can say is that it made me laugh and the scores mean nothing until we get to regionals and everyone goes head to head. That is when the fun starts.

I’m ready for a dead lift or front squat. I want my legs to burn! Come on 12.4. Hopefully I don’t regret what I’m asking for…

This past week was full of PR’s….thruster, back squat, Grace and Helen. Grace and Helen have plagued me for a long time. I just never seem to improve. My butterfly pull ups are still a work in progress, but are coming a long way. I made it through Helen keeping them together and not having to go to a regular kip. Progress! Typically I lose them fast when they are paired with pretty much anything else. This week I had a big break through in two wods with the butterfly! I know I will need it come regionals.

I’m hitting my goals and keeping my training in check. I’m not letting the leaderboard get to me, even though I love checking out all the scores and other regions. I admit it, I leaderboard. Thankfully this year it isn’t making me a crazy psycho. I’m so proud of all my friends who are doing so incredibly well!

For the next few weeks I’m focusing a lot on running. My other favorite. I’m also starting a new squat and bench cycle. YAY! This should be fun.

Double Grace

Tuesday was a day of legs.

Oh how I love heavy back squat. 10 x 2 @ 220. I’ve been working hard and staying upright out of the bottom. When things get heavy my core breaks down a little. It is getting better!

I have always had a love hate relationship with Grace. Tuesday was a double Grace day. AM – Grace, PM – Squat Clean Grace w/ 105#. I’ve been dreading it for quite a while. In theory,  I love the workout. 95# clean and jerks are fun. However, I never seem to get in the right rhythm or I burn out too fast. I’m never happy with my performance on Grace.

Typically, I just go until I can’t hold onto the bar anymore. This time, I decided to play around with my rep scheme more. I’ve been doing that a lot more in my wods. I used to just think “go unbroken”. However, “unbroken” isn’t always the fastest when your reps slow down. Sure, I keep moving, but now I want to be fast.

I decided to keep up sets of five as long as I could handle it. From there I would go to three and after that singles. I think I found my groove! I PR’ed Grace by 18 seconds, which I think is huge! The best part, was that I still felt calm and in control at the end. I wasn’t on the ground dying.

That evening I came back to the gym to go through some sled drags and 2008 Games Grace. We used 105#. They actually used 100# at the Games that year. Full squat clean and overhead. I got in a great rhythm and stayed close to the bar. To say my legs were on fire by the end of the day is an understatement. Thank goodness for TED hose!

Community and The Open

Last year when CrossFit announced that there was not going to be a sectional, but rather an online “CrossFit Open”, I was really bummed. I loved the sectional. Our sectional in 2010 was one of my favorite CrossFit competitions ever. There were tons of people who competed for the first time and it had that electric competitive atmosphere that CrossFitters love. It also had a horrible burpee/sled pull wod that my legs did not love.

How was The Open going to replicate that? How was everyone going to be held to the same standard? Although I still miss going head to head with all the girls in what would be our sectional area, I’m starting to love The Open. Here is why….

CrossFit OKC has thirty-eight individuals competing in The Open. Last year we took two individuals and a team of six to regionals. We had an entourage of what felt like one hundred cheering us on.  This past weekend I saw guys PR their snatch at 135 and proceed to get multiple, solid reps. I saw ladies who had never snatched more than a barbell make it through 60 reps with ease. I see energy  and excitement within our members. I see everyone fighting for every single rep and not giving up. They stick around the gym for two and half hours to cheer on others even if they aren’t competing. We really are building community through The Open. Even more exciting, I’m starting to see the fire in some of them. They are already talking about what they can do to improve in the next year to give it a real go in 2013. Love it.

Sure, I have my doubts about how everyone runs their Open wods. I don’t think I’m going out on a limb saying there are people who are not sticking to standards and letting things fly that will not come April, May and especially in July. However, all that will be weeded out at regionals. You better come prepared.

I can’t even begin to tell you how amazing these first two weeks of The Open have been for me. I’m feeling good and confident. I’m sitting in eighth in the North Central region right now. I’m not stressed or worried. I’m working on weaknesses and getting stronger everyday. I PR’ed my thruster by 10 pounds yesterday. 165. It felt amazing. I’m building more and more confidence day by day.

I finished in 16th in WOD 2 with 90 reps. I gave myself thirty seconds for one attempt at 120. By the time I got my plates on it was just enough time to put my hands on the bar and pull. I failed. I wish I could have had about thirty more seconds to compose myself, get set and get one really good attempt in. 120 is a weight I feel extremely confident with even power snatching. It sure does feel a lot heavier after 90 snatches though! I watched so many people burn out early that I really tried to pace and not fatigue too fast. I have massive respect and admiration for those ladies that got into the 90+ range. Awesome work!

Three more weeks to go.

One and Done…

I have a confession to make….

I did the Open WOD Wednesday night, twenty minutes after it was released on a total whim. I had zero plans of doing it that evening. I hung around the gym with a few others waiting for it to be posted. It is a lot more fun to see it with other people rather than by yourself. It is fantastic to see the facial expressions everyone makes. Some of joy, some of complete horror…love it.  What I hated was not telling others I did it. I kept my number close to my chest until Saturday. I never planned on doing it again, but I still couldn’t bring myself to shout it out. Looking back, I feel silly, but The Open can make you do silly things.

A member of ours was heading out of town Wednesday evening so I had planned to stay and cheer him on in whatever the fun 12.1 wod was going to be. When seven minutes of burpees popped up I just couldn’t let him do it by himself. Three of us decided to give it a go. Holy smokes was that a good one. It was soon dubbed “The Ryan Gosling WOD”, by a certain member. ::cough, cough, Katy, cough, cough::

Looking back, it would have been nice to have had a few days to think more about rep counts and strategy. It also would have been nice to be fresh. However, to me, burpees are a “can you make yourself go” kind of movement.  You can move for seven minutes or you can’t.

I spent the next four days watching the leaderboard going from “I think I did really well” to, “oh my gosh I’m getting my butt kicked”. I went back and forth between those about ten times. Finally, I settled into a nice calm mindset.  I’m sitting in 13^th after WOD 1. Much better than the catastrophe that was 11.1 last year.  This year, my only goal with The Open is to get to regionals. That is why I’m training. The ego in all of us wants to see our names high on the leaderboard, but the competitor in me would rather see me finish in the top three at Regionals…not The Open.

Having made this decision early on, to do the wods only once, has made me feel so much calmer. I can focus on my training and not what everyone else is doing. Yes, it is easy to say and hard to put into practice, but I’m doing it. Everyone has different goals and will do what they need to do to achieve them whether it be make their team, get to regionals or finish higher than someone they like to compete against. I’m not knocking the people that chose to redo the wods at all. I did it last year.  I just know this year I need my sanity more than I need a higher score.  I’m so proud of our OKC team! We had some amazing performances and everyone’s head is in the right place. Keep getting stronger, keep getting faster.

In other news,

I completed my first Sprint Triathlon this Sunday! It was so much fun. I can see how people really get into those….and I hate riding a bike. This was an indoor event so it was great for my first to be a little bit more low key. I’m anxious now to do a road race! This was a 300m swim, 8 mile bike, 5K run. I finished in 53 minutes. Not too shabby for a newbie! Thankfully, my swimming background helps me out a lot.  Most surprising was that the run felt really good. I kept a great pace and my lungs never felt taxed. YAY endurance!

Last weekend a USAW sanctioned Oly meet and this weekend a sprint triathlon. What is next?