Tag Archives: weightlifting

Break on through to the other side

8 May

I’m closing in on my first “official” year of CrossFit. I think our first On Ramp class was around May 15th. Holy Self Discovery, Batman, has it been a year?!?! I wrote this post about my honeymoon stage with CrossFit nearly a year ago, and unless I’m still stuck in the warm fuzzies of a relationship, it is everything I had hoped it would be. And more. I’m just thinking through all the things I can do now that I couldn’t do a year ago:

– Overhead squat: I wobbled through 30 lbs a year ago. Now I do 65 lbs in a workout and can do 100 lbs for one rep.
– Back squat: I started at 135 lbs, now I’m at 175.
– Front squat: I was dropping the bar at 95 lbs in September, and did 3 reps for 130 yesterday
– Dead lift: 155 lbs for 1 rep to 175 for five reps (last one rep max before that was 170, so I’m sure it’s higher now too).
– Bench press: 95 lbs for 1 rep to 120 lbs
– Clean: I remember flailing and struggling through 55 lbs a year ago. Now I do 75 in a workout and have maxed at 100 lbs.
– Jerk: Last summer or fall I could barely jerk 85 lbs, a few months ago I easily had 100, and could’ve had more if I could’ve cleaned more.
– Kettlebells: Started with the 25 lb, now alternate between the 35 and 45 lb bell, depending on the wod.
– Wall balls: I was falling all over the place with a 6 lb wall ball when we started, now I power through solidly with a 14 lb ball.
– Pull-ups: Couldn’t do a single unassissted pull-up, chin-up, or kip a year ago, now I flail through the wod’s with kipping pull-ups, and can do several strict pull-ups and   chin-ups with no assistance.
– Push-ups: I always had a few full push-ups, but always dropped to my knees, now I can finish nearly every workout with no knees.
– Ring dips: I couldn’t even hold myself up steady on the rings when I started, and now I can do a couple ring dips in a row.
– Double unders: I have unsuccessfully attempted double unders for a whole year, making zero progress, not even able to make a single purposeful double under happen, until LAST WEEKEND. Finally got a hand position tip from Ronnie that made all the difference in the world. I made one happen in a giant stomping jump, and repeated that a few times to make sure it was real. Once I trusted myself, I started putting them together with with singles in between and was able to get a short rhythm going. It was one of the best accomplishments I’ve ever had, coming from a year of frustration and zero progress. I was honestly beginning to think I was missing a part of my brain, as the longest running no-double-under-fool in the gym. But no more! I’ve got them, and now I can practice and only get better, just as I have everything else.

When I started CrossFitting, I didn’t really consider myself a CrossFitter. I was just a woman trying CrossFit, but I wasn’t good enough or cool enough to actually BE a CrossFitter. I felt like a wannabe. Somewhere along the lines I embraced it, and I learned that CrossFit isn’t just for the elite athletes. It’s for anyone who wants to grow, change, get stronger, embrace the hard work, and have fun doing it. Looking back on my accomplishments, I actually have some skills up there that I foolishly told myself that once I gain those skills, I can call myself an official CrossFitter. It’s funny, now, but what I didn’t realize is I already had the skill of CrossFit within me all along, DESIRE and WILL. From the first time I attempted a CrossFit workout and went back for more, that was it. I am CrossFit.

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Mixed feelings

11 Apr

First of all, I finally got some brave words and feelings out on a blog post on my other, more general “life” blog. The topic is very relevant to this blog, but honestly I have a wider audience over there and wanted to make sure it was shared. It would have been easier to post it here, but I chose to post it there because it was out of my comfort zone and something I wanted to find a way to share. I shivered when I hit the “publish” button on that one. Sometimes it’s so hard to be honest about things that are so personal, but I’m glad I did. My words there have already inspired a small handful of people who needed to hear that kind of simple and good story, so I have no reason to fear. I’ve begun to counteract my fears and worries of what people will think of me about certain things by focusing on what I can do to make my life better and positively influence the lives of those I have contact with. When my cup runneth over and I feel like I might be spilling, I just remind myself of that goal. And it always works – inevitably someone will tell me how I inspired them to make a healthier decision or try something new, and they thanked me for it. So I’ll continue to share the love.

In performance news, I crested the summit of the most recent mountain, and began my journey into the next valley. It hasn’t been a horrible set of workouts, but I haven’t been at my best. I’ve been neglecting to get to bed as early as I should and have had a little extra stress, and my body has been feeling it in lack of strength and stamina. But I went, I survived the workouts, and I tried. I didn’t PR on back squat, which I was really hoping to do on one of my favorite lifts. And generally the WOD’s have been especially challenging for me. But I’m going, I’m persevering, and I know I’m getting better. Sometimes we just have to push through our not so awesome times, knowing there will be a breakthrough eventually that will be worth it. I’ve been through this cycle a couple times before now; I’m learning to not let it get me down.

Sure enough, this week I got a couple nice PR’s, hitting a 100 lb clean & jerk, and 100 lb overhead squat for 2 reps. I always love hitting the triple digits on stuff, especially when it involves upper body strength. I’ve come a long way, and continue to enjoy this journey. What will be next?

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Summit

26 Mar

I’ve been quiet lately. Life has been busy. Good busy, but busy nonetheless, and I just haven’t wanted to end any of my days these last two weeks trying to be creative with my words. I’m not trying to be creative tonight, but I need to get some stuff down here for posterity.

There have been some moments lately, the kind that fire me up and keep me going strong. The kind that pick me up after a rough day. I’m in one of those peaks right now where I’m improving at the things I try, fascinating myself yet again with the things I can do. I don’t know when I’ll travel back to the next valley, but I’ll enjoy the air at this altitude as long as I can.

Last week, I did 30 back squats in a row, without racking the bar, at my bodyweight of 130 lbs. It was the hardest I’ve ever pushed myself in a strength workout. Once I hit 18 reps (the number I got last time I attempted this) and began to struggle, I lost confidence and began to settle thinking maybe low twenties would be good enough to finish. But I had the rare and awesome experience of having my husband there by my side, coaching me. Normally this is not a situation I like to be in, but he was all encouragement, giving me just the cues I needed, along with inspiring my need to impress him. I lost count after 20 because I went all cloudy, only hearing his voice, pushing me through one rep after another. All I could do was get one more rep until he told me to quit. When he finally announced “30,” I went to rack the bar and couldn’t. I was stiff and weak, and needed help from the others to guide the bar back into the rack.

Once free of the weight, my vision was black and blurry, and I thought I might hurl. My shoulders and neck were tense from holding the bar, and my hamstrings had no idea what had just hit them. Ronnie said “that’s how you know you had a good strength workout and really pushed yourself! That’s how it should feel.” It took awhile to get ready for the actual wod, which was 65 reps of pull-ups, kettle bell swings, and hollow rocks over the course of 9 rounds. I RX’d this wod, even after my back squat exertion, and actually improved on my pull-ups, stringing 4 – 5 in a row for most of the wod, and much faster with better form than my recent pull-ups had been. They felt good for a change.

Tonight, I enjoyed another PR, by way of bench press. Last time we did 1 rep max, 3 months ago, I broke a hundred by hitting 105. A couple weeks ago, I did 105 for 3 rep max. Today my goal was 115, but then Coach had us thinking of our goal and then warm up with a weight that was 25 lbs lighter, so I thought I’d push myself and go for 120. It seemed like a dream, but why not go out on a limb? That’s where the fruit is (thanks Mark Twain). I busted out my 5 warm-up reps at 95, and then went straight for 110. It was a surprising struggle, as I got caught halfway up but then somehow managed to power it through. I wondered if I should call it a day, since that wasn’t pretty. But no, I couldn’t stop there. I wasn’t stopping until someone had to lift the bar off my chest. 115 happened the same way. In fact it looked and felt just like 110. So why not go for 120? It came down and I fought to make it move off my chest, but it wasn’t going very far. My spotter reached out his hands to catch the bar, so I fought back by pushing it up. His hands floated beneath the bar as I managed to move it up, inch by inch, in slow motion. He never touched the bar. It just took that nudge, that thought of not wanting him to help me up with it, to drive that thing off my chest. It was an amazing feeling – that number seemed so impossible to me even a few hours ago before I attempted it! My goal of bodyweight bench press is not far away. In fact, next time, that will be my goal. It’s only ten pounds away.

Tomorrow we have Nancy, a workout that I’ve been dreaming of RX’ing. Overhead squats at 65 lbs and running. My favorite lift, but it will be a challenge. I’ve attempted 65 lbs in a wod before, but couldn’t finish without dropping to 60 halfway through, and that was fewer reps than what Nancy calls for. But, I’m stronger now, so I will attempt this again. Hopefully I won’t hit the inevitable valley of struggle till after I RX Nancy tomorrow!

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Things I don’t suck at.

8 Mar

Squats, both overhead and back squats. Front squats are coming along. I still love squats. I feel strong while squatting. It’s not easy, but I feel like I get it, and I continue to learn and get better. I trust my thick legs and rounder rump to not let me down. Tonight we did 3 rep max and I got 165. My previous was 155, with 1 rep at 175. I really wanted to try 175 for 3 tonight, but we ran out of time. I was definitely not done. Last week I hit 5 overhead squats at 95. This means I WILL be breaking 100 lbs on my next max set. I am so close and that just seems bada$$ to be able to do that.

Kettle bell swings. The coaches say I’ve got the best form in the house, and it’s strong. I love and hate KB swings at the same time – they wear me out, but I love the focus on posture and momentum and control. There’s also something mesmerizing about swinging a kettle bell.

Squat cleans are a new favorite. I haven’t done a lot, but today got to do them in a 21-15-9 wod, so I got tons of practice. I challenged myself with weight so I’d be forced to drop low in the squat to get under the bar, because that is the hardest part to learn. And it worked – I felt really good about them and got positive feedback from the coaches tonight. The wod was actually both KB swings and squat cleans, so it was a burner and my shoulders, back, butt, and legs will be toast tomorrow, but it was a love-hate kind of wod pain.

Push-ups, especially clapping push-ups, which I did last night for the first time in my life, and did a whole 40 of them to complete the wod. I figured I’d only get a few before switching to regular push-ups, but I managed to keep going and bust out all of them with a clap. And I learned it’s a great pick-me-up to do clapping push-ups. You really have to put some joy and energy into it to make it work. It cured my bad mood last night and got me actually laughing during the wod. That’s a rare occasion! I felt a little crazy. Maybe I am.

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Sometimes…I get a good feeling, yeah

27 Feb

I love this song by Flo Rida. No matter what mood I’m in, if it comes on, I can find a way to get happy. And then the beat kicks in and I just want to get movin’! And though I didn’t hear that song at the gym tonight, those words sometimes I get a good feeling might as well have been my theme song.

It began with push press five rep max. I haven’t done much of these for strength in awhile, and anything pressing overhead is definitely not my strength. But since it had been awhile, I went in with a “whatever I can get” attitude. I would focus on form and using my hips and core for power. I was hoping for 75 pounds at least. Several months ago that was my thruster three rep max, so being able to do five of that for push press would be a nice improvement. Other than push jerk (recently three reps at 90 lbs), it had really been that long since I’d done much press work overhead.

I hit 75 with semi-ease, so I knew I had to go up. But with presses, I can hit a wall fast. I almost went up only five, until one of my bar buddies said she wanted to add ten, so I thought “why not? What’s the worst that will happen – I can’t do it I’ll just go back down if that happens.” But I did it. The fifth rep at 85 lbs caught at a sticking point but I pushed it through and got it. It’s entirely possible that I could’ve pulled off five more at 90 lbs, but we ran out of time, and I was more than happy with 85. These kinds of numbers seemed impossible to me a few months ago when it came to pressing overhead, so it’s a great feeling to know I’m making progress there.

Then the WOD, which turned out to be one of my favorites we’ve ever done. 15 minute AMRAP of 3 heavy dead lifts, 6 hand stand push-ups, and 12 box jumps. I chose 135 lbs for my dead lifts, which I felt confident was doable so I could focus on my form. I need to build confidence on this lift, so while I could’ve gone heavier, I wanted to concentrate on my hamstring/glute activation, and too much heavier may have stressed me out into bad form. Of course my HSPU’s were modified by standing on a tire, but I’ll be here for a long time on these. Probably one of the last skills I’ll ever learn since it requires overhead press strength. And I stuck with the 20 inch box. I’m so scared of anything higher; I still have to gather my wits before every single jump on the twenty so I don’t catch my foot and crash. But I was setup for a WOD I could do, hopefully with very little break time or stops for water.

I got going, and after a couple rounds, when I would usually stop for a quick swig of water, thought neh, I can make another round before that. My throat isn’t that dry. A few more rounds later, the thought occurred again. I also hadn’t taken more than 5 seconds of catch-my-breath time between reps, other than the time it took to walk a few feet to each station. With only a couple minutes left, I had accomplished nearly eight rounds with no breaks. No reason to stop now! I was rolling, I was cruising, I had a good feeling. I finished with 9 rounds plus 3 dead lifts and 6 HSPU’s when the clock had run out. It wasn’t easy, but I didn’t feel like I got beat up, and I felt strong but challenged on each movement up until the end. It was like the perfect WOD. I wish I could get more of those! I’m sure tomorrow I’ll get my booty handed to me and feel like death, but it’s good to savor this feeling of accomplishment without total annihilation for as long as I can.

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Just because

3 Jan

I hit another PR today at the gym, this time on back squat, something I felt was not improving for months. Finally, twenty pounds more than last time, now a solid 175. I went for 180, and I’m pretty sure I would’ve had it, but my bar partners couldn’t help themselves but lightly touch the bar as I was slowly inching my way up. They said they barely touched it and I should count it, but I know better. Next time, I’ll have 180 easy, so no worries!

It’s that time of year when I think I should write some resolutions. Just because. Even though I know there is no end goal, it’s always to just keep improving, being better than yesterday. So, being new at strength training, I have no idea what I’m capable of in a full year of doing this. I’m only just over a half year in, so maybe I’ll try to double the progress I’ve made in that time? Who knows, but these are the next milestones I’d like to accomplish at some point this year, before I move on to my next milestones.

Back squat: 200
Dead lift: 200
*Ronnie says my dead lift should be significantly higher than my back squat, so these goals seems imbalanced. Basically I should already be doing more than 200 on dead lift, but I’ve struggled with that one the last few heavy go-rounds. Hopefully that is one I hit early in the year so I can keep it moving up faster than my back squat!

Bench press: 130
Shoulder press: 90
*Shoulder press is my absolute weakest lift, I feel. I have no idea what a reasonable goal there is, but I know right now, 75 is a struggle.

Overhead squat: 100
*Haven’t done much of these heavy. Did 80, several months ago, for 3 reps. One hundred might be a wimpy goal, but I like getting over those nice round numbers, and again, I haven’t done much heavy here, so who knows?

Front squat: 150
*That seems a huge jump from my current 115, but when I did that, it was the first time I was actually doing it right and felt good doing it. I think I’ve got potential to get stronger on this quickly. We’ll see!

I’m not going to set goals on the Olympic lifts right now. Don’t know my current max, so I don’t even know where to start. I love these lifts, but somehow always happen to miss the heavy days. Maybe that should be my resolution here, not to miss heavy Olympic lifting days!

Pull-ups: Do an entire WOD with unassisted kipping pull-ups.

Double-unders: Just be able to do them. Still no progress since I started in May 2011!

Happy New Year! May it be a productive and joyful 2012!

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First times

29 Dec

At my daughter’s age, “firsts” happen quite often. First time to sit in a firetruck, first time to open stockings, first time to try new food, first shooting star, first road trip, first haircut, etc. Her life is full of firsts, and a friend once commented on my other blog that she was envious of Skyler’s “firsts,” as with being an adult, they are few and far between. Been there done that. And there is a lot of truth to that sentiment; most adults settle into a way of life that is safe and comfortable, and other than maybe a vacation to a new place we’ve never been, most of us don’t get to experience the fun of “firsts” very often anymore.

But that’s one of the things I love about CrossFit and strength training. I’ve experienced four “firsts” this week alone, after two last week! While they don’t happen weekly usually (I feel I’m cresting one of many hills right now), they do happen often, and much more than the typical adult gets to experience, adding a whole new element of emotions to everyday life: fear, courage, determination, accomplishment, excitement, satisfaction, confidence. You can’t experience those feelings, all in a matter of seconds, when you continue to do the same ole’ same ole.’

After my handstands and ring dip last week, I hit a new personal record on bench press this week with 105, ten pounds higher than my previous. The next day, I worked out alone, and drew blood for the first time. My callouses were tender and raw from the previous day’s pull-ups, but we had to do lots of barbell snatches and knees to elbows, which tore my hands up! I had no chalk, no tape, and no gloves going into that workout, so I knew it would be rough. Today, I cleaned 85 pounds for the first time, and did it a total of six times to get through the workout. Coach said it looked “easy,” which is fantastic to hear for a first attempt, especially at a movement I remember struggling so much with in On Ramp. I’ve never been in class for max weight on cleans, so I don’t even know what my max is there, but I had previously never cleaned more than 80, so this was a new first! And finally, my rope climbs are coming along. At Thanksgiving, I completed one ascent, and had nothing left for more. Last week, I completed two ascents, wore out. Tonight, I did three total ascents. The rope climbs exhaust my strength, so my goal with every workout that calls for them is to get at least one more than I got the last time. Eventually, that will be enough to RX the rope climbs in a workout!

Tonight, I’m achy and can barely move my arms. But I’m achy with joy and confidence, enjoying my “firsts” of the week. It isn’t Tahiti, but when life lands you in the Midwest, you make your adventures, even if they are limited to the borders of your mind, body, and soul!

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Frozen

22 Dec

It seems like lately everyone in the gym is getting PR’s but me. I’ve been stuck on my back squat, dead lift and strict press max weight since the summer, while 75% of people in the gym keep making progress. And they’re making much faster progress on other things too, like pull-ups, atlas stones, rope climbs, and of course, double-unders. I’m still fumbling through those things while people who started the same time as me are sprinting by me, excelling and performing better than ever.

I’m not sure what needs to change for me. Do I need to go more often? Is there an attitude or inner drive that I don’t have currently? Am I not trying hard enough? Is it that I work out on my own 50% of the time and thus don’t get as good results as if I was there with the group and trainers? Is eating Paleo causing some malnutrition to my muscles, despite feeling better than ever? Am I just genetically not capable of progress at the same speed of the others?

These questions run through my mind as my progress seems frozen in time, and I wonder if I’ll be stuck here forever? While I’m pretty sure that’s not possible, it’s definitely causing me to question the motivations of the last six months, since it doesn’t seem to be reaping the same rewards it did when I first started. Maybe it’s just a test of patience and perseverance, and in another month or two I’ll make some big breakthroughs in my performance, adding twenty pounds to my squat or finally getting double-unders. I truly don’t know, but just have to rest on the simple fact that every time I workout, no matter what number is on the bar or skill level achieved, I am making myself healthier. That has to be enough till my next achievement.

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If at first you don’t succeed

20 Nov

I don’t know if it was because it was my first week back from vacation, but I had two bouts with the barbell this week, and though the barbell had the lead at first, I took home the win both times.

Thursday we did 100 foot overhead barbell carries for max weight, which involved a push-jerk to get the barbell overhead from racked position. I like the push-jerk, but haven’t yet done much of it, other than using light weight for technique work and a workout. I had never done it with much weight. We started with the 45 pound bar, which was a cinch, and then added two tens to get to 65, which is the most I’ve ever jerked in my brief experiences with it. I was a little sloppy got it up there and did the walk with no problems. But then we added two more tens, which took me straight up to a weight that I was unsure about, 85 pounds.

My first attempt was filled with fear and uncertainty, which showed in my effort and immediate failure. Luckily, spirits were high so I laughed it off. Coach said to back down the weight and work up to it. He was confident I could do that weight, I just needed a little more time to adjust. So I did it easy at 75, and again easy at 80. I was back up to that weight that beat me a few minutes before, but I had my feet steady and the feel of the bar was familiar again. This time, I popped it up there like it was no big thang. I was amused at how difficult it had been on my first attempt, but then again, with a technique I’m not as used to, I guess I needed a little practice. I also realize now that it was only five pounds more than my overhead squat weight, which I had to get overhead somehow too…but that’s neither here nor there. Sometimes, it’s all so mental!

Then Friday, I faced the front squat again. My last front squat experience had not been forgotten. I also went in after a frustrating day, and while I wanted more than anything to prove to myself that I could do this far better than before, I was also already on the verge of tears. This could be a bad combination. On top of it, we warmed up with double-unders, with which I’ve still made no progress.

Ronnie told me I had to get to 115 pounds before I headed up there, so that was the number in my head. My wrists ached and gave out before I could even squat down in my first attempt at 95 lbs (where I got stuck last time). Tears began to burn and I saw that number zoom far ahead of me into the distance. Why did this squat hate me so?

We worked on my racked position, which turned out to be my biggest problem. If I can back squat 155, this one shouldn’t be such a struggle. Turns out I was holding the bar too far away from me, causing my shoulders and wrists to bear too much weight. Once I got the bar up high on my collar bone, with no weight on my wrists as my fingers steadied it in position, I was in much better shape. I ignored the weight being added to the bar so not to psyche myself out. I dropped a few and got stuck at the bottom for a few, but I kept trying again with the same weight and then making it look easy. On my last successful attempt, we added up the weight and got 115! Just for giggles, we added five more and I tried 120 twice, with no dice, but that is fine by me, as I’d reached my goal, and beat my last personal record by twenty pounds!

I learned an important lesson today, one that sounds so cliche. But seriously, sometimes it takes more than one try! You can’t always be perfect on the first time, and you can learn so much if you keep trying right then and there, rather than giving up. I’m so glad I did these times instead of giving up like I did the last time.

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Giving thanks

5 Nov

Today’s attempt at a new dead lift PR was unsuccessful. It’s been about three months since the last one, and dozens of others in the gym got new PR’s to be proud of. I just assumed I’d have my turn too, since I’ve put in the work.

But it didn’t happen. My warm-up round of 5 x 145 felt awful and I dropped it after only three. I did that fairly easily a few weeks ago after two previous heavy sets of five, so why were these first three such a challenge? I should’ve known at that point that this wasn’t my day. But I continued on.

We added two ten’s to get to 165, which is 5 pounds below my previous max. My first attempt failed, not even budging the bar off the ground. I told Ronnie I wasn’t even trying hard enough and giving up too soon. My second attempt got it up in questionable form, but I did it. We added just two fives to give me a small increase over my previous max. In three pathetic attempts, I couldn’t even budge the bar from the grip of gravity.

I was done. The tears began to burn in my eyes and my throat tightened up while I began stripping the bar. There were a few guys there doing their own workout and I didn’t want anyone to see me cry. With the bar and weights put away, I made a beeline for the bathroom and let a few tears go in frustration and disappointment. I couldn’t let it all go since I’d have to reappear and face the WOD shortly.

I’m wondering what I did wrong over the last few months, or this morning. I know my form needs work, but I should at least be capable of my last attempt, especially after months of work. Maybe it was what I ate, maybe it was the stress of the week, maybe it was that I suck working out with Ronnie. He’s an amazing trainer for others but not as my husband. I get a chip on my shoulder with him and I build up unnecessary walls. I fear I’ll disappoint him, and as soon as I express my first ounce of frustration, he gives up on me. We just don’t mix for workouts, which is disappointing. I wish I could take advantage of his teaching.

The only saving grace of the workout today was that I used the new, smaller pink rubber band for my pull-ups in the WOD. I’d been on the blue band that is one step thicker, but it had been getting easy-ish. I’ve got a few kipping pull-ups but wasn’t ready yet to complete a WOD with them, so Pinkie is providing me a new challenge that’s also helping me work on my kips since it doesn’t provide enough assistance to do many strict pulls. I did 4 1/2 rounds with Pinkie and finished up back on blue to get my form back in check as my muscles had weakened.

Despite my disappointment with progress on dead lift, I am thankful with my progress on pull-ups. And taking some advice from Lisbeth, I’m trying to remember that this is a good problem to have and that my shortfall today is a blessing over so many other worse things that I could be going through. It wasn’t my day for a dead lift PR, but I did work that strengthened my pull-ups and confidence in that area. So at least in some way, I am still better than yesterday.

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