Crossfit Games 2013 WOD 13.1

Following suit from last year, I did the first Crossfit Games WOD at 6am this morning.  But MOST of the fun of the games happens the night before when they release the WOD, especially with all the social media.

The Crossfit Games' WODs are released on Wednesday Nights at 8pm followed by facebook status, comments, likes, tweets, and texts. 

We haven't heard from Reformed Fatty in months and last night he was updating his facebook status just about every minute. 

I was retweeted and starting having multiple twitter conversations about the WOD, notifications on Facebook were ramped and all while my phone was blowing up with Texts.

The REALLY cool thing is most of the conversations were about our thoughts and strategies about the WOD and how we all supported each other.  What a fantastic community to be a part of! 

After coming down from my social media high I digested the WOD and made a prediction. 

 

 



So this morning at 5am I was awake and did my Zombie walk through the house to get ready for Crossfit and then work.  

There was a really cool feeling in the box this morning, the excitment, the antisipation and of course the nervousness.  I was curious how many people would be at the 6am to do the WOD and it ended up being a crowd of 7, which was smaller than usual, but the energy level from everybody was anything but. 

We partnered up, me with the only other girl (Brandi), and decided that there would be 2 heats and I took the lead and went first.  When Trainer Brad told us there was 10 seconds until go time, I started to FINALLY get my Work Out Anxiety, but at that point it was too late to really let it take over me. 

3........2.........1........GO!!

The first part of the WOD was 40 Burpees with a Target.  Nothing really too much to talk about here, besides the fact that 40 Burpees is enough to make you feel tired and fatigued for the snatches.  Only strategy is to keep moving. 

The second part of the WOD was 30 Snatches at 45lbs.  Knowing that for me a 45lb Snatch is a "ligher" weight, I had to get my reps in as fast as I could.  I admit I was hoping to do 3 sets of 10, but with all those burpees, I needed a bit more recovery time (to catch my breath) so I believe I broke them up as needed. 

The third part of the WOD was 30 Burpees, and by the way, I am enternally grateful for the reduction of reps.  By this round I was quite winded but I knew that I wanted to spend as MUCH time as possible attempting the next section so I had to rest as little as possible and just get them done.  It's nice knowing after 15, you are half way done, and again, I tried to rest as little as possible. 

The fourth part of the WOD was 30 Snatches at 75lbs.  As stated the night  before, this was going to be where I was going to start to fail.  I had done a Snatch WOD days ago and I was only able to get a few reps after multiple failed attempts.  I wanted to spend at least 7 minutes trying.  And then something magical happend. 

I Snatched 75lbs.  It wasn't easy, it was probably ugly, but I got my first attempt.  I dropped, recovered, and reset.  Boom.  Got another rep.  At this point, I was floored.  How was I doing this?  After each rep I made sure to take a few breaths, set up, and attempt.  And holy freacking cow, I got 12 reps in the time that I had left.  I cannot express to you the sense of empowerment I was feeling. 

I was legit counting on getting 5ish reps with at least double that in failed attempts.  I got 12, and no failed attempts.  Go Me!!

and just like that, I was done with my first 2013 Crossfit Games WOD. 

Here are some helpful tips / insights I had before, during, or after the WOD:

Helpful Tip #1  Have a conversation with the person judging you.  Brandi and I talked about how we each wanted the judge to verbally confirm reps on the 10s and to alert the competitor when they had 5 reps left.  We also talked about pushing each other, and I think we both did a wonderful job doing so. 

Helpful Tip #2  Set up your white board BEFORE the WOD.  I found the set up we used was really good.  40 Burpees, 30 Snatches (45lbs) and then a space to put the time that round is completed.  I left space at the end for tick marks to assure acurate judging. 

Helpful Tip #3  Get used to doing a Burpee with a target.  It seems like no big deal, until you start and it's slightly awkward trying to touch the target.  Do a few practice ones to get yourself situated under the ring, bar, or plate.  It took me well over 5 burpees to find the "sweet spot" on the landing.  Once I did, my Burpees were more quick and efficient.  I put chalk hand prints on the matt directly under the target so when I dropped down, I could see where I was in relation to the target at all times.  (I had learned that from Last Year's WOD).  

Helpful Tip #4  After the 2nd set of Burpees, use the time of adding weight to the bar as rest time.  You are going to be winded, take your time loading the bar, but then dont waste any time resting once the bar is set. 

Helpful Tip #5  If and when the Snatch feels heavy, try doing a split Snatch.  When Trainer Brad saw how much effort it was taking me to get up the 75lbs, he simply told me to split my legs and it was a HUGE difference.  Which is almost making me want to try it again doing the Split Snatch the whole time. 

Helpful Tip #6  Don't sell yourself short.  I was amazing that I got as many 75lbs as I did and Brandi was unsure about 75lbs, but she had 3ish minutes to attemp them.  And she tried her damn hardest until the time expired.  PUSH YOURSELF!

Helpful Tip #7  Hug your Trainer.  There is nothing more rewarding than feeling the way I felt after this work out, and I owe it all to the hard work and training that they have devoted to me.  And yes, I gave Brad a big sweaty hug this morning :). 


I wish everybody the best of luck with this week's WOD and I cannot wait to see how awesome everybody does! 

Crossfit Games 2013 WOD 13.1

17 Minute AMRAP

40 Burpees (Target)
30 Snatches 45lbs
30 Burpees (Target)
30 Snatches 75lbs
20 Burpees (Target)
30 Snatches (100lbs)
10 Burpees
Max Rep Snatch 120lbs

Score:  112

CF Games WOD 12.2 in well, 2013

After a week off of Crossfit for no good reason, I knew I had to get back to the box this week. 

Unfortunately, this is a week that Dennis is gone, so that means extra early mornings for me and the additional stress of taking care of Shane single handed. 

So let's rewind to March 2012 when I was in the best shape of my life and competing in the Crossfit Open.  Crossfit Games 2012 WOD 12.2.

Sigh.

I was excited to see the South Mountain Crossfit was doing WOD 12.2 today, but I knew before I even did the WOD, my results weren't going to be as good as they were a year ago. 

In 2012 I wanted to get all of the 45lb and 75lb Snatches, and 1, just 1 of the 100lbs.  Sadly I didn't make it through the 30 75lbs, but I kept attempting them and I did walk away with a bit of pride. 

This morning, not so much.

I was able to snatch the 45lbs with no problem.  I believe I did 15 in a row.  Dropped, reset and did another 15.  I was done with the 45's in 3 minutes (10 per minute) which I'm ok with.

Then came the 75s.  I kept failing.  I'd get 1 every few attempts, and with 3 minutes left on the clock, I dropped to 65lbs and able to Snatch with ease.  

lkajsdflkjalknsfaiovbafdlkmg

I know I keep bitching about how I'm not as awesome as last year but it's so hard to deal with.  I want to feel empowered, not defeated.  

I will get there.  I will get there.  I will get there.   

Strength:
Hold Shane until he stopped Crying so I could do the WOD

WOD:
12.2
30 Snatches 45lbs
30 Snatches 75lbs
30 Snatches 100lbs
30 Snatches no idea because I knew I wouldn't get there

10 Minute Time Cap

30 @ 45lbs
4 @ 75lbs
11 @ 65lbs

The Law of Conservation of Mass

Let's play a game. 

Which is more?  My 4 month old son OR the amount of weight I've lost since having him?

Got your answer? ok good.  Now get ready to have your mind blown.

Shane's weight = the weight I've lost!

 

 

 

 

I find this completely amazing and if this keeps up I hope Shane weighs about 25lbs in the near future!  :)

 

 

Today marks my 2nd month back at Crossfit and holy hell has it been one emotional roller coaster. 

 

As I look back at my blog post about my running efforts of 2013, I feel slightly sad because I did have the best intentions to keep up with my running but there were two things I couldn't predict.  A. My new life as a mom, and B. the weather (which is ironic because I married a meteorologist). 

 

My life as a new mom was far more hectic, demanding, and exhausting than I could have ever imagined.  With Dennis being away every other week for a week, it just proved too hard to do it by myself.  Dennis and I would talk about my running schedule and planned as best as we could, but, like in most things in life, it hardly went to plan.  So for right now, my "Year of Running" has been paused.  I am hoping that once things settle down with Dennis' job and our big move coming up, I will be more able to fit running into my already tight schedule. 

 

So now that that is off my chest, I come to celebrate my wins. 

 

Even with the cold weather, a new born baby, and Dennis being gone half the month, I've been successful in losing 15lbs of my pregnancy weight, with only about 10 more to go.

 

I have to attribute this to getting a WOD in at least 3 times per week, cutting out the junk in my diet, and breastfeeding little Shane (about 500 calories burnt per day). 

 

One of the hardest parts of starting Crossfit back up, was scaling the weights down to practically just the woman's bar.  Which was a tough pill to swallow for me.  But after only 2 months, my weights have been getting heavier and I've set a couple of new PR's in the process.  Now I just have to get better and writing down my WODs going forward.

 

It's important the revisit your goals that you've set to make sure that they are obtainable and it's ok to readjust as needed.  I know that not running half is a certainly for this year but for good reasons.  Losing the rest of my pregnancy weight seems very obtainable and when I do that, I can start setting new goals.