Friday, January 18, 2013

Bloody Mary

It's a four day weekend for the Husband, so I'm off to the gym early tomorrow to get a Spin class and a WOD in, so we can partake in fun activities that include human clothes and adult beverages.


Let's talk about having ONE OF THOSE DAYS in the gym, the box, at work, whatever. You spill coffee on yourself out the door. You trip on your own foot leaving the elevator. You forgot the alarm code, etc. Shit, one of those days.

That was me this morning. I knew I had to get a WOD in, and I knew I'd programmed "Mary", so it was happening. I just felt like every pore of my being was resistant. My body felt weird and achy. I decided to just get to warming up, usually once the blood starts flowing, I feel better.

I'm playing with my jump rope, lalala, listening to my tunes, and for the life of me, could not string together double unders. WTF? Ok, single unders then. I'll do single unders and a boxer shuffle and just warm up, nice and easy ... Then my ankles were doing this weird popping/burning thing. I threw my rope down. 

I needed to set my intentions. I needed to visualize what I wanted out of my warm up, out of my workout. This is the trick to working out alone. You simply can't try to go as fast as the person next to you; it's just YOU against YOU.


Intention: For my warm up, I was going to focus on my technique. Relax the shoulders, activate more wrists. Let's go for a new PR today. I visualized what the PR would feel like. What it would look like. I picked up my rope. Focused. Double unders. 50-100-150! In three sets, I'd just hit a big PR. I think I stopped at 150 because I was so surprised at myself. Relaxing the shoulders and using the wrists makes it CRAZY easier. Warm and a little sweaty, I stopped there and set the intention for my WOD.

"Mary"

AMRAP 20
5 hand stand push ups
10 pistols, alternating
15 pullups

I knew I wanted to complete at least 9 rounds. 10 would be even better. In my mind, I knew how I needed to partition the workout to make that happen. For a skill, I wanted to do all of the HSPU strict, for as long as I could muster. I wanted to break the pullups into no more than 3 sets when I started to fatigue. The first 5 rounds, all pullups were unbroken and butterflied (yeah, I just made that a verb). 


All HSPU were strict and unbroken, and just the pullups got nasty in the last few rounds when I started ripping. I switched from butterflying to kipping (the grip on the bar is different, so I wasn't tearing up my palm rips even more).


Phew, with 4 seconds to spare, I'd completed 10 rounds. 

I set my intentions and fought like hell to meet them. When you're WODing alone, or even with a group, I think this is incredibly important. Otherwise, it's too easy to slack off, throw in the towel, and just have a mediocre training day. Don't get me wrong, mediocre training days happen, but they don't need to become common place. 

Because my quads were on fire after 100 alternating pistols, I did a short but sweet 20 minute interval session on the Stairwell to Nowhere. 100 flights later and some foam rolling should keep the soreness to a minimum. 


And a walk with these lovely fur nuggets to round out my afternoon. :)


What are your workout plans this weekend?

How do you keep yourself motivated in the gym?

Do you consider walking your dog exercise?

22 comments:

  1. How on earth do you wash your hair with those rips? This crossfit newbie NEEDS to know.

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    1. I'll be doing a post on them soon, I think tonight in fact, stay tuned! ;)

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  2. I usually rest on the weekends, but if I can't sleep tomorrow morning, I might push myself and go out for a short run (well, a short jog, really).

    My main motivation is always improvement. Increasing the weight I lift, improving my WOD times, working harder so that eventually I won't feel so muh like death after finishing a WOD. I also have specific goals, like the ones I wrote on my box's PG-13 (personal goals 2013) board: kipping pull-up, strict pull-up, and a handstand push-up. I've got some others (heavier clean!!) but those are just the ones I posted that I feel like I'll need the accountability on.

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  3. "Mary" was our benchmark in December - we just re-tested on Monday. My poor butt was so sore from pistols. I am still working on my HSPU's, I actually did my first 6 yesterday!! My coach assisted me a bit, but I am super excited!

    I walk my dog every day, but I never consider it exercise. I was raised with the mindset that you need at least one hour of outdoor activity a day, on top of any workout's you do, so I just consider walking my dog a part of that one hour. Every day my mom would make sure I was active for an hour, and as I've moved out, I really thank her for that! Although I hated it as a kid... As far as workouts go this weekend, I am taking tomorrow off but Sunday calls for a run and a hike. Have a great weekend!

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    1. That sounds like a great philosophy! I too, HAVE to spend time outdoors every day. I used to love sitting on the front porch with my coffee in Texas, basking in the sunshine. Ah <3

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  4. Great job on your workout! I usually train legs on saturday and sunday upper body. I train with weights most of the time and two hours gym time.

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  5. Stress fracture relegates me to non-weight bearing activities. Boo.

    Thinking about how much better I feel afterwards...and any recent PRs (I've set 2!). Though I don't tolerate damage to my hands. Tearing doesn't go along well with having to do delicate surgery.

    We walk in intervals because one dog moves a 5mph and the other strolls at about 1.5 mph. I don't count it as an exercise in anything but patience.

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  6. I usually do a WOD or work on a lift on Saturdays and take Sundays off.

    I have a home gym and it is me against me. It is really easy to not put the work in when I don't feel like it b/c sometimes your head says..Who cares, no one else is here watching. There's no one else there to compete with so it is important have the right intentions going into it. This sounds cheesy, but if I need motivation I usually will watch a WOD demo and seeing other people do the WOD first helps motivate me to get my butt in gear.

    We have 2 GSD and they don't get walked mainly b/c one of them isn't good on a leash and influences the other to act crazy. We take them out to a field to run free and throw the ball for them in the backyard a lot.

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  7. I hate those days its like the stars align to make me mad and make me push myself beyond any measure i believed possible. that and i say shit alot on days like those or i wod and and just get the hell out of there before i can even feel better. I had a question how long did it take before you learned double unders i just started crossfit but i want to learn what kind of rope do you use?

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    1. Double unders came naturally to me. I did a lot of plyometric (jump training) before starting CrossFit, from Volleyball and dancing, I also gained a certain level of kinesthetic and neuromuscular awareness, so it's one of those movements I got. I took me a long time to develop the wrist speed and forearm strength to do them continuously, but over time, they really improved.

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  8. I just recently started coaching at my box so I completely get where you're coming from with the 'working out by yourself blues'. It's way more difficult, for sure. You still managed to kill it, though!!! I can't wait to heal my wrist and get back to 'real' workouts again.

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    1. Congrats on coaching! Cheers to a speedy recovery!

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  9. That's mental toughness right there. Way to fight through and dominate! Furry walks are THE best! ;)

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  10. i didn't use to count dog walks as exercise, but now i guess i do considering i'm 6+ months pregnant! my 2 boxers don't even tire out when i run with them anymore! :( at least i'm still running lol!

    Ps. found your blog when i was researching Crossfit...I'd love to start but figured pregnant is not a good time. hopefully after the baby is born...for now i'm practicing some of the "movements" like lunges, squats (knowing i'm doing those at BW+15# lol) and push ups etc :)

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    1. Shelby,

      Check out CrossfitMom.com. I did that when I was pregnant all the way up until 2 days before my daughter was born. It's a scaled down version of Crossfit, nothing too demanding as it's safe for pregnant women. If you have questions, the ladies there will always help you on the forum. Congratulations!

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    2. I agree! You can scale ALL the CrossFit movements. Check out Brand X scaling. There's also a plethora of information for pregnant women in the CrossFit journal. Hope this helps.

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  11. How come you never wear gloves or tape your hands? You seem to rip a lot, and I can't imagine how painful that must be :/

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    1. It's really not bad. ;) I'm doing a post on it, keep an eye out.

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  12. I consider walking the dog exercise. Vigorous exercise? No. But it's more walking than I did pre-dog. Every step counts. Ideally I do a workout on top of the dog walk but these days if I can't fit in the workout the walk alone I think is better than nothing.

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    1. Every step DOES count. And I think walking is excellent exercise. All exercise does not need to be vigorous to be beneficial. Mark Sisson is a HUGE proponent of walking for exercise and fat loss.

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  13. Any suggestions for dealing with the hand rips once theyve already happened? Dealing with some nasty ones right now

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    1. I'm doing a post on this subject; keep an eye out!

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