Tuesday, November 18, 2008

Cara beats herself up at CFOT and other fun times in the blue room!

Let me start with Sunday!

As part of our warmup, we did sumo deadlift highpulls. Did I hit myself in the chin with the bar hard enough for it to still be tender today (two days later)? You bet I did! Then, this was our work out:

25 pull ups
50 hang clean jerk (65lb w, 100lb m)
50 burbees (I subed out push-ups 'cause burpees were making me light headed)
50 wall ball sit ups
50 box jumps
50 push ups
25 pull ups

On my first rep of my second set of pull-ups, what did I do? Can you guess?

Yeah - that's right, I jammed by neck into the bar, right below my adams apple.


Good times.

I finished this work out at around 42:30 (I think), which I was okay with. Katie estimated that it would take her 40 min (it took her more like 30!), so I was happy to get in around what she estimated for herself! (Love ya Katie!) I was also fairly happy with my work on the jerks - I'm starting to feel more comfortable with them, and 65lbs was a good weight for me!

Today was a mixed bag, but overall good.

We started again with a PVC pipe work out. I must've been getting lazy, because my form on a couple of the movements (Deadlift and Jerk) was really off. This wasn't the case on Sunday - but I had weight on the bar instead of a PVC pipe, so that must make a big difference for me with my form!

Another part of our warm-up was burpees. I was REALLY happy with them today. No lightheadedness, and I was just feeling solid on them - landing in the squat properly and all. I still hate burpees, but I'm hoping I won't have to sub in push-ups for them on a regular basis!

Our WOD today was Helen:
400m run
21 KettleBell Swings (36lb w, 50ishlb m)
12 chins
3 Rounds for time

Jerry estimated it would take people 10-16minutes. He also said that to save time, to just slip on and off shoes, as tying and un-tying adds another minute or so. Well - I've never been comfortable with just slipping on and off my sneakers (I like them tight for running), and I finished at 17:31.... so if you subtract a minute or so for my shoes, I'm almost in at his estimate!

Seriously, I probably could have run a bit faster, but I almost always avoid sprinting and smoking myself unless I'm at the very end of a circuit. The KB swings were easy for me (especially 36lbs), and I was doing about 4 at a time for the chins. Maybe if I can get that up to 6 at a time I could lower my time. I usually take about 10-20 seconds between sets - which I need to decrease. Rest later, not now, right?

Oh - right - back to beating myself up. My self-abuse was more subtle today. I have a tear on the lower joint of my ring finger. So, I taped it up. The tape extended above the first joint onto the second. The ended up restricting my finger painfully when I bent it for the chins, and 2 hours later it's still reddish-purple, hurts to bend, and slightly swollen. It's already getting better than it was - but seriously, WTF? I guess I'm going to need to use thinner tape!

Friday, November 14, 2008

Feeling Good

My neck isn't completely back to normal, but the pain is almost completely gone. I decided to come in this morning, figured if a particular movement hurt I could do a sub.

The workout:

15 hang snatches (65w, 95m)
400m run
5 rounds

It's been a VERY long time since I've done the snatch - sadly, I missed the last couple of times they were done. I don't know if I've ever comfortably gone above 50lbs on it.

I went for 55lbs - which, when I first tried it, felt quite heavy. Jerry said I could scale to 9 reps if the going was too slow. Once I got started though, I felt that I could do 15 - so I went for it.

I was the last to finish with 32:06, but I'm pretty pleased that I didn't scale the number of reps. I also didn't hurt myself further, which is always good! Jerry seemed pretty happy with my form, which was awesome.

Although I'm happy with my performance this morning, I'm still annoyed that I finished in over 30 minutes. I think my problem is that I put the bar down too much. As soon as I get a bit uncomfortable, I put it down and take a couple steps away. I'm not sure if I'm pacing myself correctly, or if I need to push myself past my comfort level. In the moment, I feel the need to put the bar down. Afterwards, I wonder if I could have pushed myself harder. I will experiment with this in the future!

Oh - I found this to be amusing. During my fourth run I almost stopped and walked. I stopped for a second, told myself "Fuck No", and then kept on running. Okay - maybe I'm the only one to find this funny...

Wednesday, November 12, 2008

No More Deck Squats For Me

I pulled something while doing the deck squats - I'm so glad I stopped when I did, because I can't imagine this being any worse. My lower neck/upper back hurt so much I'm considering calling in sick.

As I was getting ready to come to CF this morning I tried to see what movements I could and could not do, and that just made it a LOT worse. Shit. I can't even squat without it hurting, which makes no sense to me.

I guess no CF for me today.


Tuesday, November 11, 2008


My last two times at CFOT have been extremely frustrating for me.

On Friday we hit Badger. Granted - I was quite sore from the squats on Wed, which slowed me down, but my time on Badger was about 15min slower than my previous time. Going backwards, much?

Today, our circuit looked like this:

12 deck-squat slam balls
12 chins
12 burpees

10 rounds for time

On round 4 I started feeling lightheaded after 2-3 burpees. On round 5 I wanted to stop, Jerry talked me into doing 6 rounds (42ish minutes).

I could not tell if I should stop or not, but the daunting task of doing 4 more rounds of 12 burpees pushed me over the edge to stopping. I don't know why I was lightheaded - perhaps because I have not been eating right or enough. It was not a good feeling - but I honestly don't know if it was bad enough to stop.

I know I got in a good work out today, despite scaling. What feels like shit is the mental beat-down I took, and the fact that I gave in.

I can only try to eat better, and make it to the blue room as much as possible. I'll get back on track, damnit.

Wednesday, November 5, 2008

Happy to be Back!

I'm so glad to be back at CFOT - missing out was the worst part of being sick!

Today's workout was right up my ally, being that I love heavy barbell work. Boy was it heavy! (For me, anyway!) 5 rounds, untimed - max front squats, and max strict pull-ups (weighted if you can). 100lb women, 155lb men.

100lbs was VERY heavy for me. I haven't done more than 85lbs in a very long time. I got a total of 29 reps for 5 rounds - very low score, I think, but I'm just glad I was able to go Rx. On the fourth round I fell backwards at the bottom of the 4th rep, so I only scored 3 - but at least I brought it back up to 5 on the last round!

I hope I have a chance to hit this weight again - it's REALLY hard for me to keep my form, and definitely something I want to work with!

I managed to get 1 strict pull-up in, after that I just worked the negative.

I have so much more strength that I want to build. However, it's great to be back!

Monday, November 3, 2008


For over a week I've been MIA at CFOT, as I've been sick. I'm FINALLY starting to feel better, and plan on hitting the blue room on Wed. I would come in tomorrow, but instead I'm going to be standing in line to VOTE!

I can't wait to get back in to things. Taking a break like this has been brutal.