The Crossfit Open 2016, Naked In A Bubble

Well, we are two out of five weeks into the 2016 Crossfit Open.. What starts off as a $20 entry fee ends with the the best of the best competing in the Crossfit Games in Carson City, California. For me, being a part time Crossfit coach, the Open season is the BEST time of year, its the ice cream on top of the ice cream cake! I see people bring their A-game and their best strategies to their workout.

COMPLETELY EXPOSED.
EVERY ONE OF YOUR WEAKNESSES!
CACA-DOO-DOODLE-DO!

The twisty part is getting to switch hats. Going from coaching athletes to actually doing the dirty work.  And no matter how many times I tell myself, "it's just another workout"  I know its a total lie. It's more because you're putting your vulnerabilities out on the table, showing the world where you are today. Putting your first and last name out there as a Crossfitter tinkering with competing. And you're crossing your fingers (Pretty-Pleeeasse with a cherry on top) that you are better than you were last year.






Lessons in Humility. 

 A game changer for my dubs

The biggest take away from doing competitions comes where your weaknesses are layed out flat on the table like a poker bluff. It's like you just being naked and exposed for all the world to see. And your vulnerabilities will come out, (money back guarantee.)  But here's the silver lining. When I did an all-girls competition last year, called Girls Gone Rx, I had to do 20 double unders and I failed. I ended up doing one double, then one single and I did that for what felt like an eternity. I was embarrassed on behalf of my team mates and I was red faced and slightly angry the whole time. But after that, after I was completely vulnerable- I got serious about getting them. That was my gift from the competition, not shame - oh no - an opportunity to become better. That's what the Open gifts to you - use that gift to improve yourself and climb higher.

This year, I've already patted myself on the back. That's because last year, in 2015, one of the workouts had double unders in them, and so I skipped the workout entirely. Already, double unders have been in the workout in 2016 and I was THRILLED to be able to skillfully jump my little heart out. I actually felt GLEE as I jumped this year thinking of how proud I was. WEEEEEEEE!

So, of course I'll declare what I've realized so far and what I anticipate is approaching.

WORKOUT 16.1

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups

16.1

Exposure #1 - I can't link my chest to bar pull ups. Maybe I can get 2 together but I seem to drop my legs down as dead weight after one.

Exposure #2 - Brain working ahead of the body. When I was doing burpees over the barbell, I couldn't stop thinking about the fact that I had to go back and do the lunges. Instead of staying present, I was slowing down during burpees as I was mentally dreading what was to come.

Quick word on MENTAL TOUGHNESS. Again, as a coach, I watch people come in with a crum attitude that expresses itself in their workout. They get sloppy or they miss lifts or miss easy shit when they are focused on the wrong things. So, quick note on negativity. Your body AND your mind need training. If you're thinking negatively the whole time you work out, I know you aren't having fun and you aren't giving your best. Giving it your best means pumping yourself up and keeping the positive thoughts rolling in. And shifting your thoughts when they take a turn for the worst. Thinking positive is a practice, as our family motto goes, Practice makes Better! I suggest coming up with a mantra, something you repeat in your head if you notice your thought taking a nose dive toward hell. A few I thought of:

• Strong as Shit
• Everything is going perfect
• Killing it
• I've Got This

*********************************************************************************

Exposures Revealed From the Crossfit Open so far...

WORKOUT 16.2

Beginning on a 4-minute clock, complete as many reps as possible of:
  25 toes-to-bars
  50 double-unders
  15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  7 squat cleans, 315 / 205 lb.

16.2 

Exposure #3 - Doing double unders with ease. One of the other coaches I know can do double unders for hours. I eye his jump rope with suspicious eyes wondering where the magic is hidden. I'd love to get to that place, maybe I'll hunt down a Genie Lamp.

Exposure #4 - Squat cleans turn into a power clean + front squat when the barbell gets over 100#. I love squat cleans! I really do, but when the bar gets heavy my body gets a little retarded and tries to break things up into manageable moves. I have to learn to get under it quickly, and hopefully this will translate to help with snatches too :) This also showed up last year in 2015 when we had to do the max clean and jerk and I could jerk more than I could clean because I couldn't  "get low".

I like to pretend I can double Unders barefoot. I like to impress one year olds

What I anticipate in the next Open Workouts: (DRUMROLL...)There will be bar muscle ups (which I can not do lately). And there will be something that gets outrageously heavy - which always brings on that overwhelmed feeling of almost pooping my pants. Part of me really hopes there will be pistols, "bring on the one legged squats" says my left leg. Though my right leg isn't quite sure. Damn you non-dominant leg!





Until next announcement, stay positive, breath deep and whatever you do, don't miss out on your own shining-light opportunities to improve. Don't shy away from these- face them with gusto! Work Your Weaknesses. You've got this, you're a Crossfitter, damit.

  When will this be in the Open? Useless Human Tricks.

Masters Training To Whip Me Into My Place: Crossfit

In Crossfit, you are considered a Master based on your age. 35 years and up means your workouts might be catered a little differently than the standard WOD (workout of the day). In other words, they are modified for masters by a minuscule amount. This means I am two years away from the downhill... I felt like hugging random strangers when I saw my old Crossfit gym (Front Range Crossfit) was starting a new training program - Masters-only training on Saturdays (for age 30+ only). This meant I could have someone push me past my limits and be surrounded by 30 year olds+ while doing it. Yep. Sign me up. 

We had two coaches for class. One was Scott Olson, 1st place Crossfit Games Masters winner and Rhonda who both drilled me some spot-on coaching advise.  To start us off, Scott prepped us with the outline for the 2 hour training. He said double unders would be in our WODs, plus rowing practice. I actually stopped listening (and breathing) when he said double unders because I was hit in the gut with intense fear.

Double Unders and I have a history. And while I have recently been able to link some of them- my double unders are a complete debacle. Luckily, I wasn't the only one who had a double under dilemma, so I wasn't holding anyone back. Instead, I realized that, self-respect be damned, it was the perfect class for me because I got to improve my skills! I ended up getting more double under links than I ever have (IN MY WHOLE LIFE!) And just to brag a little bit, Scott told me that I am extremely close to becoming very efficient at double unders. And to think I almost peed my pants for nothing!

Masters Training Class Schedule:

• Warming up
• Rowing technique - Jon Kissick Team US Rowing to critique our rowing skills
• Double Under and thrusters instruction
• WOD #1 - 5 KB thrusters - 10 Double Unders - 150 Meter Run -
  EMOM (every min on the min.) 12 Min.
• Rest/Recover
• WOD #2 - 300Meter Row, 20 Double Unders, 10 Barbell Thrusters (95# male-65# female)
  4 Rounds on the 6:00 Interval

Double Under Fail. Look where the rope is

If you are asking yourself what a double under is, let me explain briefly. It's where you are jumping rope and you have the rope come under your feet twice while you only jump up once. So it's a fast rope movement with a high, slow jump. It requires practice, patience and coordination. I am completely convinced there has been a conspiracy against me being able to link them. One of the best things Scott taught us is that you want to make your double unders so effortless that when they are in a workout, they become a rest period for you. This is exactly what I want, I am done with them leaving me exhausted.

Current Double Under face

The rowing critique was helpful, it's my second time taking a class from Jon Kissick and I think he's full of amazing information. Jon rowed for the US Rowing team and even won a gold medal...Totally famous. My form was brought up a lot in class for all different mistakes but I enjoyed applying better methods and seeing the improvements on my rowing screen. Here's what I remember:

1. My food pads need to be at #2 station because my knees were coming over my toes (I have super flexible hamys- thanks Yoga!)
2. I was not leaning forward enough on the front end, need to wind all the way to 11:00 (like I'm about to pull a heavy load)
3. I was pulling back on the rower before my legs fully finished their pull. This gives me less power because I start using littler muscles like my back instead of my legs
4. I was retracting after the pull, and allowing my knees to bend before the bar. I need to bar to go past my knees before I bend my knees

So many fun tricks and manipulations to help you row better! It's so thrilling to see notable improvements in a skill set.  I saw huge drop offs in my split time when I hinged forward more so I was elated to see that.

Common rowing errors video here!

Our last WOD completely KILLED me:

300 Meter Row

20 Double Unders

10 Barbell Thrusters (95# male-65# female)
4 Rounds on the 6:00 Interval

 4 Rounds of this shenanigans was insane. It reminded me that I'm made of steel and I haven't been pushing myself hard enough in the gym to value that steel-made self. I Love you Crossfit. Back to the story, I finished each round between the high 2:00 min mark and low 3:00 min mark. I think officially my last time was 3:12min. which was my worst time, I can easily blame the exhaustion. I was able to do the thrusters unbroken and I rowed in 1:58/500m splits but the double unders were what slowed my roll. Hopefully not for long, Double Unders are beginning to become my bitch. Considering all the whip marks I have received from double unders, it's about time I take control back from the rope!

Stay tuned for more training!

New Version of Tire Flips with Fitness Pics

My trainer on Monday was trying to teach me to land in a split jerk during the catch part of a tire flip. I couldn't do it with the 450# tire but had no problems with my (lighter) Michelin Man. F** ya!

Sweat ran into my eyes on the last 5 flips. I wonder where my eyebrows were during all this, that’s the whole point of the eyebrow isn’t it - suppose to soak up all the sweat before it goes into your eyes?

Eyebrows= FAIL. Steph = WINNING!

WOD:
64 Tire Flips consecutive 

100 Tire flips for time = 13min. 42 Seconds

The Face of Victory!

Back In The (Crossfit) Box (with a big ass grin)

Katie & I at Crossfit Cherry Creek

So...I got to do a drop-in at a new Crossfit box! Actually, I've wanted to try out Crossfit Cherry Creek for a few weeks now but it still took some convincing to get myself to walk through the doors. Admittedly, I was a little nervous about going somewhere new to work out, that's totally normal right? Luckily, my friend Katie joined me, so some of my nerves were calmed by her presence, thanks Katie!

Coach/owner at Crossfit Cherry Creek

Meet Ryan, one of the Crossfit coaches! Ryan is the reason this virgin rope climber (me!) climbed the rope like I stole it! Honestly, rope climbs are so badass that I didn't think I was even worthy of attempting an ascent. So, I'm so thrilled I could climb up there even if it hurt my hands like a motha. On a side note, someone actually said I was 'a natural' when I reached the top of the rope ((sigh...))) Oh man, I really wish I had a rope hanging from my living room ceiling right about now, it is so much fun!

During our skills portion of the workout, Ryan showed us how to master the pull up, do two different foot holds with the rope and do box jump overs. Box jump overs are scary as all hell! There's a lot riding on you making that jump; if you miss it you risk an gnarly face-plant on the other side of the box. I did about 10 of these and lived to tell the tale, but decided doing these in a workout have the potential for one frightened Steph.

How-To do Box Jump Overs:

The WOD at Crossfit Cherry Creek
3 Rounds:
15 Thrusters #65
10 Burpee Box Jumps
Run 400 Meters
TIME: 11:02

The evil thrusters were quad-killers but I did them all unbroken, and pushed myself on the running, which is highly unusual. Maybe I was just so elated to be working out with badass crossfitters that it gave me super strength? It felt great to be back in Crossfit, and I will be going back for more drop ins. Can't wait!

PLAYLIST For Unleashing Your Inner Beast, you're welcome

Often times, I credit my IPOD for my killer work outs and I realize I might be completely lost without my ear buds cranking out some audio motivation. So maybe I should share my secret inner-demon music? Enjoy, and welcome to BEAST MODE: 

1. Martin Garrix, Animals (you tube here: https://www.youtube.com/watch?v=gCYcHz2k5x0&feature=kp)
2. Muse, Uprising (https://www.youtube.com/watch?v=w8KQmps-Sog)
3. Utah Saints - Lost Vagueness mix (https://www.youtube.com/watch?v=yw0CTq8u-8o)
4. Felix the housecat & Benny Bennasi (https://www.youtube.com/watch?v=JM9AaRW0FL4)
5. Awolonation - Sail (https://www.youtube.com/watch?v=gH2efAcmBQM)
6. The Neighbourhood - Sweater Weather (https://www.youtube.com/watch?v=GCdwKhTtNNw)
7. KIngs of Leon - CLoser (https://www.youtube.com/watch?v=eg3F4zpOdK8)
8. DJ Kee - Eat, Sleep,Rave, Repeat (gotta hit up ITunes)
9. Icona Pop - I Love It (https://www.youtube.com/watch?v=6K0iUo5nDY0)
10. Benny Bennasi & The Biz - Love is gonna save us (https://www.youtube.com/watch?v=oVz0IM4i2dg)
11. Katy Perry - Dark Horse (https://www.youtube.com/watch?v=0KSOMA3QBU0)
12. Kevin Rudolf & Lil Wayne - Let It Rock (https://www.youtube.com/watch?v=u0n4eMGXAyk)
13. Macklemore & Ryan Lewis  -White Walls (https://www.youtube.com/watch?v=8PLifPUIuic)
14. Tiesto - Carpe Noctum (https://www.youtube.com/watch?v=W3aeOGXMwxM)
15. Zombie Nation- Kernkraft 400 https://www.youtube.com/watch?v=eYJP93wQ7lM)

ALWAYS looking for more songs to kick up the intensity of my work outs, so please help by posting comments with killer songs or sending an email: stephkinzer@gmail.com. Thanks for reading, you rock!

New gyms and older sisters!

A welcome twist in my work outs today, by adding a work out partner, my big sister, Wendy! We were able to lift some IRON at her gym in Boulder, Colorado Athletic Club. The club was friendly enough to allow my entry; no membership, no problem.

So, I'll admit, there was a tiny splash of trepidation in going to a new gym. Where are the boxes, why does their TRX system look funny, look at all these new faces, no water to drink anywhere... oh the how the mind easily creates unnecessary chaos! It's good for us to experience new places instead of just getting too used to our safe, daily grind.

WOD,  included with intense chick-talk-time:
Back squats/front squats (95#)
Deadlifts (up to 195#)
Jumping lunges
Toes to bar - Wendy's very 1st time, so lots of laughing & silly child-like swinging behavior
Plank holds & push ups

The reason there are no numbers listed for reps on the WOD is that I couldn't keep counting since we were too busy talking. Yes, we were those annoying girls who were hogging the weights & gossiping too much instead of lifting. But you have to be those people sometimes so you won't judge as harshly when it's someone else doing the same annoying thing you were. The chick time was awesome, I feel a ton of gratitude for having a great sister, everyone should have a Wendy!

1st WOD:
2000M Row, then run track with handstand p/u practice
3 rounds:
25 Wall Balls  @ 10lbs, 12#,14# (move up in weight with each round)
Pistols with TRX - 6 on stronger leg & 8 on the Right (throwing 'ol right leg under the bus)
20 Weighted sit ups
4 Rounds:
9 Clean/jerk 85#
15 Push ups

Trying not to reach my physical breaking point. I wanted to feel refreshed after my work out instead of exhausted & I did that - Yeah! However, I did get a gnarly bruise on my collarbone from the clean/jerks. This seems part of the routine anymore, my skin is becoming really sensitive...is it jealous of my muscle's new strength so it's decided to start acting out for attention?  More on this to come...

Flip that Heavy Beast!

Sooooo…. I flipped a 450# tire today! (Now imagine I just said that casually with a nonchalant wave of my hand) I flipped that monster & I want more (maybe not RIGHT now…)

Strong woman class today. Heck yes. My tired little self loved every working second. The strong women and I enjoyed pulling a tire uphill, hitting a tire with a sledge hammer, 40# weighted push ups, shot put throws & heavy (88#) kettle bell swings.

Anyone have advice on Russian KB swings? I look mostly retarded when I don’t fully extend into American style. Even my trainer was a little dismayed by my form. And there I was, all alone humping air with some kinda odd double hip extension. Not feeling like a roaring lion during this part of the workout, no sir.

THIS was NOT me today

Am I extending my hips now?

Strong woman class + today's WOD:

3X
Run 3 laps - 350meters? 
500m Row
5 handstands (practice to keep my feet off the wall)
15 kettlebell thrusters 20# each hand
15 box jumps (24”)
20 weighted sit ups

Uh…no wonder. That WOD explains the intense draw towards this girl needing a nice comfortable chair to sit down and eat massive carbs. Oh basic needs, how I will never get away from you.

Even though it was hard today, I still affirm that 14.5 grew more hair on my chest, I am still haunted by all those mean-nurtured thrusters.

The Appetite of A Burly Man, Blame it on the Heavy Lifting

Really gross how much I ate today. NO, it’s gross how much I ate just for breakfast alone, ugg. It all started in my mouth when a piece of bacon talked to my eggs and said, “let’s throw her for a loop & turn on her man-appetite.” Protein can be such a jerk sometimes. So from eggs and bacon I went to prunes (love my fiber) and an apple and some oatmeal and some almond butter (A lot) with honey.

Why didn’t someone stop me. Or at least tie my hands behind my back to slow me down.

It’s too embarrassing to continue and log my entire day, but I estimate we are talking a good 3000 calorie day of regret. Not good for weight loss but very good for any ambition towards becoming a football linebacker…

What did I learn from today’s food mania? If anything can bring on a burly appetite, it’s absolutely burly-man behavior. 

Two things can be contributed to this drama in my belly:

1. Strong woman class at my gym two days ago. (I think it’s okay to blame something from two days ago, right??) If you want to be a BEAST (I do!) you must lift, throw and pull like one. We’re talking sledgehammers, tire flips and heavy farmer carries (55# in each hand) I LOVE these badass moves!

2. Max back squat today 175# on my back, SWEET! I originally thought I did 185 but I definitely only did 175. (figured out after I already bragged to someone about 185, oops) Not a PR today, but I matched my 2 year ago PR. I am so proud of my body! Also, had zero people spotting or coaching me so it was 100% self inflicted, meh.

The best part of my day was when a fellow gym-goer asked if I was training for a show! I was so flattered!!! Maybe that’s because my red fire-truck engine face is often times a dead-give away to my breaking point.

Here’s my workout: 
Run 1/2 mile
Row 1000 Meters

20 Medicine ball slams (14#)
20 Box jumps (24”)
20 Push ups
20 Sit ups
3X

Back squats:
10, 10, 7, 5, 3, 3, 1, 1, 1
working up to 175#

Random running and rowing, at which point I realized my body was pretty pooped

Pooped puppy. This guy has it right

and the dry sauna began whispering lovingly to me. So, I spent 10 minutes sweating out all the water I drank in 2013. It was marvelous. 

http://grass-fed-fitness.tumblr.com

Fight Gone Bad (But not so bad)

Watched an awesome motivational video yesterday of Rich Froning (my lifelong crush) and it got me wanting to step up in the gym. Go ahead, let the motivation take hold of you by watching right here.  Rich Froning tends to make me want to push things further, and I don't think I'm alone in this. After the motivation got me, I googled hard crossfit WODS, and suddenly it was as if I hadn't been breathing for years & someone gave me fresh air, F* yes. Brutal cross fit work outs came up and rattled my being. 

Here's the article: BRUTAL CROSSFIT WORKOUTS

One of  WODS which spoke to me is the Fight Gone Bad. So the next day I came prepared loaded with coconut electrolytes & some furry in my heart. I attacked the WOD  and I felt like I could concur anything. Here's the WOD:

"Fight Gone Bad!"3 rounds:

Wall-ball, 20 pound ball, 10 ft target (Reps) - 14# for girls
Sumo deadlift high-pull, 75 pounds (Reps)   -  modified at 65#
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)                    - modifiied at 65#
Row (Calories)
* One minute on each station & a one minute break between rounds. It's a 17 minute work out **

Concured this bad boy, though I didn't count points, instead I just felt the painful glory. I loved particularly the SDHP because I'd never done them in the gym before. They are ridiculous looking which guarantees I get to leave my comfort zone. 

According to Muscle & FItness magazine, the origin of the name came upon us like this:

"The origin story of “Fight Gone Bad” is now a thing of CrossFit legend. When world-renowned UFC fighter B.J. Penn went to CrossFit founder Greg Glassman looking for a workout that would mimic the trials of mixed martial arts, Glassman devised a devastating test: three five-minute rounds containing high- power compound exercises meant to work every muscle in the body and re-create the intensity of a real mixed martial arts battle. (um,,,, F* yes!)

When Penn was lying on the floor trying to catch his breath after the brutal workout, Glassman asked whether the new circuit felt anything like a fight. “It’s like a fight gone bad,” Penn replied, supplying the name for one of CrossFit’s most challenging—and notorious—workouts. " (Muscle & FItness Magazine link here.

I HEART crossfit!! - I will be doing it again & timing it. 

adios!


and happy st. pati's day!

Self Made Masterpiece in Upper Body Strength, ROAR

WOD 3.24.14

Today was overhead squats, lots of them, yippee-kye-aye-aye! I sometimes tend to shy away from these shoulder-killing monsters, but end up feeling a lot of LOVE for them in the end. NOT too much love, but just a teaser to leave me coming back for more. And just like the snatch, the OHS is incredibly empowering; it’s one way to make this shorty feel more giant-like. 

I started my workout:

500M row
500M (ish) run
3X

20 Weighted lunges (with 25# plate overhead) 
x4

10 OHS (here we go!) 65#
15 push ups on the bosu ball (the half one)
20 V-Ups
x 5

10 Kettlebell swings 26# 
10 Kettlebell snatches 20#
Weighted sit ups with 26# KB
x2 (I might have done more, but I was in a daze at this point & they were getting pretty sloppy)

I realized while doing the KB work that my shoulders were not agreeing with my decision to work on KB sntaches. The lunges, OHS & KB work was too much & I felt week & in bad form. ROokie mistakes.  

A pic of me doing OHS a couple years ago (inside the box)

ROARING Out of The Box, Shrinking Boobs & Heavy(ish) Power Cleans

Out of the Box…This girl’s journey without crossfit, Hollar! I'm going rogue. My hybrid, semi custom- made workouts without the box. 3.2.1 go

Today at the gym included shrinking boobs, heavy-ish power cleans and a stench of major proportions. My morning began at the early 4 am hour. WTH is going on here, almost two hours premature, and wide awake, all be, even my alarm is offended. Either way, made it to the car and I'm good as gold.

So when I did make it to the dungeon gym at Colorado Athletic Club (which I have come to have a mutually loving relationship with) I started off strong, forgetting to stretch, yet AGAIN. Hopefully it never bites me in the arse with an injury, neh.  Lately, I have been starting with a bang, running upstairs in the midget track and adding rowing or kettlebells.

 But wait, what about the shrinking boobs  you ask? Right, let’s get down to business.

After the warm up, I headed to the barbell, YAY. I love you barbell, you rock my world. Unfortunately my usual work station is facing a mirror which gives one way too much vanity time. Today, this vanity time let me see that my particular semi-voluptuous nature seemed to be suffering from shrinkage. What can testosterone do to you? I crush you estrogen dominance, muah ha. What was once a T & A body has now evolved towards an A body with um, tic tacs. (Tic Tacs and Ass??) As I am trying to focus on my lifts I am distracted by this epiphany, but aspiring to be the humble badas I want to be, I push on.
What we have here is my WOD:

8 rounds
3 power cleans (95lbs)
9 push ups
9 air squats

My lifts felt strong today and my face felt gloriously sweaty, success! Back to the minus T issue, I have been thinking of how I could make a deal with the devil to save my bouncy girls; What would I give the devil to trade? My cocker spaniel? But as the shock has worn off, I realize I am making peace with whatever my body needs to do. Besides,  there’s always surgery right? Hehe, that’s not at all drastic.

My workout ended with a short trip the rower just for one last hurrah before my departure.  This is where I made one hell of a mistake. Never, ever do this  when you are in the company of others. I removed  my IPOD arm band, (I just squinted remembering this) Yes. I did that. And I know of one lucky personal trainer who also partook in the heavenly aroma. Oh the stench of sweaty balls. Yes, that's what a few weeks (months?) worth of arm sweat added up to. So now I know I should be washing that naughty arm band more often.  OK, we covered power cleans, boobs and stench.  Stay tuned for a joke on my next post. Until then, send the devil my way, will ya?

The first date (with the CF Open)

Ah. The start of the Cross fit Open! The process has begun to  identify (and seriously congratulate) the "fittest woman and man on earth". It was an exciting day today, driving to the 6am work out at Front Range Crossfit. 

I woke up this morning at 5:30am, almost a full 12 hours after the first Cross fit Open workout had posted to notify almost 50,000 people what WOD (work out of the day) would be completed for the first of five weekly challenges. Definitely, I woke up with a fire lit under my ass (oh so warm), because I had no problem getting out of bed. Special events can do that for you.

So I would say today was the first date, and next week is the 2nd date and then comes the relationship also known as regionals. And only a very elite few will move onto marriage, (good thing I'm very married) I don't plan to make it past the Open, but the competitive spirit has been sprinkled upon me since I first clicked submit on my $20 entry fee. The spirit also brings with it some massive butterflies in my gut... Here we go!!

So in review of my first date with the open, I would say I had a good time. It was short and semi-sweet with seven LONG minutes of very proper burpees. In seven minutes, I performed 82 burpees which included a six inch jump at the end. Also, I decided because I completed the workout at the 6am class that I should get an additional 10% added to my score, so I took it nice and easy today. That and also because I drove through un-plowed snow (and uphill, barefoot with no coat!) to this first date, that I could take another 10% addition- I'm rocking this so far. That might even earn a good-night kiss :)

How many burpees can you do in 7 minutes? Huh, you don't know this? WTH? Give it a go...3-2-1 go

PR's...Ready, Set, Go!

So I have begun to realize that I am intimidated by two things revolved around workouts:
1. Early mornings and 2.Scary Front Range Cross Fit WODS (workout of the day)!

It's funny how much free time I used to have for working out, and I usually took advantage. Of course that was the pre-baby days before I had to stop focusing so much on just me, me and me. Before my baby girl Juliet,  life was such a breeze. I could compare it to eating cake.

Pre-baby = cake eating
Post baby=eating a juicy filet minion
While both are enjoyable, one can sustain you much much longer!

Since the creation of my little lady Juliet, I have had a priority shift in my time management. Workouts continue to remain very high on my list of needs as they fit right in with water, food and love. Trust me, one does not want to be around me when I don't work out.  Non worked out Steph brings out the devil in me (just ask my dear hubbo, who can testify to this).

In the most recent couple of months, sleep has began to quietly seep into that list of things I have to do. This priority change has placed a huge damper on my workouts. My usual crossfit time is 6am, which requires not only a 520am alarm clock (oh, how I do NOT love thee) but also an early morning breast feeding session for the little Kinzer baby. And believe me, any other time for work outs just doesn't happen, what with the chaos that ensues later in the day. OK for cheesy purposes, lets just call that our family time. So, it's 6am or it's a bust & that's a huge guilt producing delima currently. To be honest, it requires a bedtime of 930pm, which is difficult for me.

This recent prioritization of sleeping habits has come from two relatively reliable sources: Marks Daily Apple (web site) and Lights Out, the book. Both which say, it is better to get more sleep & get a short workout in later in the day rather than getting up early & sleeping less than 8 hours. There are so many reasons our bodies need more sleep, mostly regarding hormones and oh...small things like diabetes and heart disease! All of which just so happen to make an absolutely dreamy excuse to reach over with my naughty right arm & turn off that alarm clock.

Hence, I have fallen short lately on my cross fit workouts, so much so that if I go this seldom it's not worth the monthly debit from my bank account to pay for me just LOOKING at the WODS online. This is the point my oh-so-logical husband mentioned the other night & sent me on a rage. Ah! the truth HURTS, especially when I was fuming in the wrong direction (at him for saying it) instead of myself with this bastard right arm (see, I already told you about my devilish tendencies when I'm not working out). Thank goodness I picked a forgiving spouse, and I say this with my most perfect toothy innocent smile.

This brings me to point #2, scary WODSs. Case in point: This morning's WOD:

Three rounds:

20 burpees

30 wall-ball shots (14lbs)

But just for the record, I did go to crossfit this morning - (thanks, I did pat myself on the back already) I think it was some sort of karma for sleeping in lately because only 3 of us total went for this punishment. But even scarier than today was a couple of weeks ago when we attempted to uncover our max snatch (btw, have you warmed up your snatch lately?) And for some reason, be it my lack of barbell confidence when weights are over my head or just that I am a total wimp; I am afraid of the snatch. Yep, I said it. And my max weight showed it, only 75 pounds. yikes. And a real jab to the ego took place when I was told a prego crossfitter snatched 110pounds.

So, more recently, when we had another max lift day, I decided it was game on. I came fully hydrated, ready to rock and well fueled after a prior night's paleo dinner. It was game on, ready set go! Which leads into the name of this post: PR's and FR's. What is an FR you should ask? It means first record and it takes place when you don't have a prior weight to beat, it is also totally made up for this blog post my good friend. So I went to uncover my FR's on the following:

Overhead Squat - 90lbs

Front Squat - 150lbs

Back Squat - 175lbs

and I feel pretty good about that level of strength! I sure hope I can grow from there. Not only did I score some "way-to-go's" but I left with quite the ego boost! Thank you Crossfit for all the fun!

WODS!

Today's WOD (FRCF) was timed at 20min - less intimidating if you suspect you might be slower than your fellow cross fitters since everyone finishes at the same time. Humph.

Today the coach asked me if I wanted to cut down the time (can you handle the 20min he asked) since it was my first day back post baby. I declined and said I would just take it easy. How else can you take it when you have been out of commission for 2 months and have been modifying your workouts for the 7 months before that?

All in all, I had the best realization while going thru the workout: I don't have to hold myself back anymore during cross fit! All this time I had to limit myself and that is no more! Now, nothing can stop me and I am so thrilled to see what this breastfeeding body can do. Woo-hoo! Bring on the HGH for muscles.

Now if only I could have a nutritionist or maybe even one of the Biggest Loser trainers in my house guarding the food and making sure I only make good food choices! What I really need is a heavy duty chain on the fridge and pantry. Luckly, I'm not tempted by fast food, coffee or sodas- I've never had any crazy cravings or addictions to them so I feel ahead of the game there. My weakness revolves around the sweets as they are my temptress. But I figure the longer I go without, the easier I will have it. I've been down this road before, and I always come out shrugging off sugar. It's just hard to make the first move. My plan is to fill myself with the good stuff: fruits, veggies and especially my newest love: baby spinach! Let it be noted that my first experience with spinach as a kiddo led me to vomit on the dining room floor and I have been enemies with the iron-rich power house ever since. However,two weeks ago, my amazing cook of a husband made a delicious batch of spinach salad and took to a friends house which left me feeling obligated to eat it. Surprisingly, I didn't gag or vomit - I swallowed every bite! And that experience began the love affair with baby spinach! Way to go husband for helping expand the pallet! Next let's work on seafood, (f'ing gross if you ask me)

So, back to the WOD: We did 20 min of this circuit:
- 4 front squats (with 65lbs)
- 8 kettle bell swings
- 12 pull-ups (assisted with bands)
I made it to 7.17 rounds with a ridiculously red face to show for it (we're talking clown red here.) Not bad but a long ways to go since the prescribed weight was 95 lbs.and I have yet to do a real pull-up.
As far as the weight goes -
I have set a weight loss goal of 30lbs. That will put me around a comfortable weight that I can maintain with my new spinach eating habit! Let it be known that my husband and I are currently on day #4 of our weight-loss off. Which means I have until May 15th to kick some serious husband butt with as many WODS as possible while taking care of a tiny newborn. Wish me luck!
I know from experience this weight will not come off without some drastic dietary changes. Sadly, exercise is not enough to get this poundage off.
I will keep you posted on the next WOD and the condition my body is in after this week :)