We’ve had a big week, kids.
For one, I survived Week 2 of the CrossFit Open, the worldwide competition made up of a broad range of functional movements. Functional movements move large loads, long distances, quickly. These movements also form the basis of the CrossFit exercise program. They say that the CrossFit Games are designed to test, not train, fitness, and the goal is to find the fittest athletes, not to produce an easily replicable workout program. This is how I start every Saturday.
This week, the scaled workout included:
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
6 overhead squats at 45 lb
6 chin-over-bar pull-ups
From 3:00-6:00
2 rounds of:
8 overhead squats at 45 lb
8 chin-over-bar pull-ups
From 6:00-9:00
2 rounds of:
10 overhead squats at 45 lb
10 chin-over-bar pull-ups
Etc., following same pattern until you fail to complete both rounds
Holy Mother of God, right? Here’s the kicker: this workout begins as a standard 3-minute couplet of 2 rounds of 6 overhead squats and 6 chin-over-bar pull-ups (I did ring rows since I’m still working on my pull-ups, gosh dangit). The saving grace about this workout was that if I completed all the reps (2 complete rounds) before the 3:00 time cap, I got to rest until the 3 minutes were up before beginning the next segment. In the second segment, minute 3 to minute 6, we jumped an additional 2 reps to complete 2 rounds of 8 overhead squats and 8 ring rows. Same thing with the rest until the time cap – I found myself having about a minute of rest which was WONDERFUL. In the third segment, minute 6 to minute 9, we again jumped two reps to 10 overhead squats and 10 ring rows. Since I finished both rounds in this time cap, I continued on into the next segment, going for 12 of each. I completed one of each before throwing in the towel – but overall, I felt really good about what I did. Overhead squats are really tough…in order to perform, you must have flexibility and mobility of the ankles, calves, hamstrings, hips, thoracic spine, and shoulders. You also need strength and stability of the knees, hips, lumbar spine, shoulder blades, elbows and wrists. The combination of flexibility and strength has to then be perfectly balanced so the weight stays within the center of your gravity as you complete the motion. No wonder this is a hard move. It
Big shoutouts to my Open partner Jen for killin’ it, making through the 12 rep round, and for Lucia who nailed the 14 rep rounds! It’s so inspiring to be around such strong women identifying friends. I like to think I absorb a little of their strength each time we work out together.
Pushing past week 2 of the CrossFit Open, Saturday was also a big powerlifting day. This is how I spend my Saturdays – 9a-10a doing the open, and then back at noon for a few hours of strength training. This particular Saturday was something I was really looking forward to because after 8 weeks of training, we were going to retest our 1 RM on the squat, bench, and deadlift. A repetition maximum (RM) is the the most weight you can lift for a defined number of exercise movements. A 1 RM, for example, is the heaviest weight you can lift if you give it your maximum effort. A 1RM is your personal weightlifting record for any particular exercise.
When we started this training regimen at the beginning of 2015, my 1RM were:
Squat: 205lbs
Bench: 125lbs
Deadlift: 300lbs
As of March 7, 2015, my 1RM are:
Squat: 250lbs (45lb, 21.9% increase!!)
Bench: 125lbs (stayed the same, this lift is my nemesis)
Deadlift: 310lbs (10lb, 3.3% increase)
CHECK OUT THIS VIDEO if my 310lb DEADLIFT!
https://www.facebook.com/video.php?v=10105875825884760&pnref=story
Now, mind you, I’m also down about 10lbs since the new year, too, so, these gains feel especially good with my body mass decreasing. I can’t wait to see what the next eight weeks of training bring me since we’re only about 11 weeks out from the Twin Ports Open in Duluth. OMG.
I also just want to point out how I feel so fortunate to be part of such an inclusive fitness community at Solcana. We really rally around each other – all the time – and especially in times of need. For one, I love that our gym
is a welcome oasis of acceptance and tolerance. We have all different types of people working out together – we are a true, diverse, LGBTQIA community and I couldn’t be more proud. In fact, Solcana CrossFit is even hosting a Throwdown competition fundraiser, with all proceeds benefitting Minnesota Transgender Health Coalition. I love this so much. Secondly, one of our gymmates is currently in transition and will be recovering over
the next couple of weeks. I admire his grit and authenticity and despite adversity in so many areas (not to mention lack of insurance coverage) and I absolutely LOVE how our gym community has stepped up to provide him a solid two weeks of home cooked meals so he can focus on rest, relaxation, and recuperation and get back to working out with us as soon as possible. This is what a community really is, you guys. And it’s fantastic. In a world where there is so much intolerance, judgement, and prejudice I take real solace in the fact that when you walk through the doors at Solcana CrossFit, we’re all just people with hearts and blood, breathing the same air, supporting each other. It’s truly magical.
My heart is swole for you all.