Building a Gym (and a routine)

Oh man, what a crazy few months it has been.  I dropped out of my CrossFit gym, put our house on the real estate market, and bought a new house; all of this on top of the usual craziness which I think exists in everyone’s lives.

The biggest thing for me recently has been building a new routine.  With my new job, I don’t have to be out of the house until 0730 (before I had to be on the road by 0630).  Now, I thought I would just have a more relaxed morning but I forgot that I have two sides to my sleep switch…8 hours or less consistently and fine or more than 8 hours has to be 10 or more.  There is no happy medium.  So, I’m still working on this because I like to sleep but I also like to work out (best accomplished in the morning), help hubs with our dogs and tiny human, and have some breakfast.  But, honestly, since we have moved I’ve just been sleeping in and having useless mornings… I hope to change this soon and settle into a better, more helpful, routine.

The gym has been a challenge but I was thrilled that hubby and I have been keeping up our fitness enough that we killed a 4 mile run on thanksgiving!  We both recently joined the online CrossFit community of Street Parking.  SP offers multiple versions of the daily WOD that vary on the equipment you may have access to.   So, we we are slowly building our home arsenal.  I have noticed that many SP members are basically my age with tiny humans who make getting a workout in more difficult so the support in the community is great!

So we are working on building up just enough equipment to approach most of the SP workouts.  So far we have a set of adjustable db’s (already had),  a set of 25# db’s, two speed ropes, and a set of wall balls which, honestly, gets us through most of the WODs.   On Wednesday our joint Christmas present arrives on the form of an Assault bike so we have a means to do cardio once the snow starts to fly.  We also have access to a 24 hour gym where we can go row or run to mix it up.  The next item I’m working on is a plyo box.  Once we get all that in place I really think we will have a nice, diverse set up where we will be able to do most of the SP WODs at home but it is nice to have the option of the 24 hr gym.

So, that’s my update.  If you’re in my boat and need extra flexibility, I highly recommend the programming and community of Street Parking!

 

 

Advertisements

How to Completely Defeat a Scaled Athlete

Today is Saturday, my last day in the box was Wednesday which is when my soul was crushed by a soul crushing WOD.  Now, I’m all for the occasional soul crusher but what made this WOD particularly terrible was that no scaling was permitted on one of the WOD components – the sled push (the other components were thrusters and sit ups for a total of five rounds).   The sleds were set up with male and female RX weights (female was 115#) which is crazy heavy for me and conditions were less than favorable as the surface we were pushing the sleds on was super sticky having just been resurfaced.  Between the super heavy RX weight and the sticky surface, it took me about 5-7 minutes to do one 150ft sled push (time cap was 20 minutes).  So in a workout that required 100 thrusters, 150 sit-ups and 5 150ft sled pushes,  I ended up doing 2 150 ft sled pushes, 21 thrusters, 60 sit-ups which is only 381 of the programmed 1000 reps ((150×5) + (20×5) +(30×5)).  

So, here’s where my knowledge of scaling fails me – which situation is better: 

1.  Do the RX weight on the sled, struggle bus through the workout,  complete less than half the reps and then be so sore and defeated that you really don’t want to go back to the gym for the next 3 days?  Or: 

2.  Scale the sled push, get more reps with a more consistent effort across all WOD components, and still feel the soul crushing but use it as motivation to get better the next time? 

I realize the defeat feeling probably varies person to person but as far as effort goes I think it would be best to scale for consistent, doable effort across the WOD components so you’re not spending an large amount of time on one part of the WOD and clogging up a fairly limited resource as sleds are limited in number anyway (don’t get me started on my thoughts to capping class numbers). 

I should have asked to scale the sled push but instead I just suffered.  Never be afraid to ask to scale, you’re probably paying a good amount of money to be training where you are and coaches should know your abilities, they may push you sometimes but don’t be afraid to verbalize your limits.  Better to be a little embarrassed in the moment than feel completely defeated (or, heaven forbid,  suffer an injury) for the next few days. It’s okay to scale and no one sound feel ashamed or embarrassed to do so. 

A First

I finally broke my two week streak of not making it to the gym by enjoying a lovely interval 5K row (10 sets 500m each).  It was hot and muggy and the output of the oscillating fan was pure bliss.  Everything was moving a long just fine until the 5th set which is when something that has never happened to me before at CrossFit finally happened – I developed two blisters, one below each of my middle fingers, and they began to tear open.

20170803_205421
My first CrossFit blister after 3 years of CrossFit

Now, a blister is an injury.  It’s not something to keep moving on and seeing how bad it can get/see how much you can tear up your hand.  I waited until the end of the set and then jumped off my rower to get my goat tape; I taped up my blisters and then started back into the workout.  Hand injuries like this are not uncommon in CrossFit as you put a lot of weight/tension on the upper part of the palm.  But blisters aren’t cool (in the sense of the injury being created but way cool in your body protecting itself) and should be treated like any other injury.  Bleeding, raw meaty hands are gross (do NOT post them on Instagram/Facebook and brag about it, it’s like having to watch the video of a football player breaking his leg over and over).  If you start to feel your skin pulling or a blister forming, take the time to protect and pad the area or just switch to V-Ups or a scaled option of whatever you’re doing, if possible.  In taking the time to prevent a worse injury, your recovery time will be shorter and you’ll be back at it sooner.

Also, happy CrossFit games (though it’s now drawing to a close).  Did you have a favorite?  How did they do?  It’s been a busy weekend so I haven’t had a chance to follow but I did get to visit the place from which 40 semis full of CrossFit equipment departed: Rogue headquarters in Columbus, Ohio!

20170805_140009

The retail store was pretty sparse but it’s my understanding that they just moved locations so perhaps they’re just in the process of getting everything up and running.  I did get a pair of wrist wraps  I’ve been eyeing (red and white-striped) and a sweet zip-up hoody.  I drooled over some Bella bars and had a good chuckle at the amount of booty shorts they had displayed (two racks).  I had never handled lifters before, I was surprised how heavy they were!

In other news, I actually did some meal-planning this week.  I’ll post some recipes later this week.  Hoping to get back on at least somewhat of a track which has been difficult with showings and prepping our house to sell.  Definitely focused on prep-able meals and slow cooker recipes, we’ll see how it goes.

I’m looking forward to seeing the final podiums at the Games!  Have a great Sunday!

 

WHINBTTGITW (why have I not been to the gym in two weeks wednesday)? 

So here is the low down – three weeks ago we ago we were pondering moving to a space that better fits our needs and were pretty apathetic about the whole thing since the housing market is ca-razy right now and there are just not a lot of houses for sale and if they do happen to be for sale they get snapped up super quickly.  So here we are casually browsing for a place and two weeks later we are in the process of buying a new house and prepping the heck out of our house to get it ready to be on the market starting next week (eep). 

So this whole process has certainly been testing our fitness with carrying heavy boxes up and down stairs and moving 150 pound doors around…. Yes, our “spare parts” doors weigh at least that much.   My legs are Jello and my arms are rubber but I’m very thankful that I do crossfit because I can’t imagine how I would feel if I didn’t! 

So as far as WHYNBTYW, I will go for a home improvement item which I am a huge fan of now.   We have some older outdoor decks that we stained a few years ago but they were looking rough.  I bought some new stain… Rustoleum 10x… It’s line painting with peanut butter.   This stuff is perfect for old wood!   I barely recognize my side deck and front stairs.  I opted to paint the stairs with the textured roller (so they wouldn’t be slippery) and I painted the vertical pieces with a paint brush (note:  the grit in this paint will ruin your paint brush just FYI).   So, if you have an older deck that is still solid but looking sad… Definitely check out the rustoleum line, highly recommend. 

If you know anyone that wants a very pretty Victorian house in Wooster, Ohio… Send them my way.. I happen to know one for sale 😛

RX Need Not Apply

RX, as prescribed.  The gold standard of the CrossFit world.  What every CrossFit athlete hopes to eventually achieve (perhaps there’s even RX+ in your future).  But at this moment, scaled is where I’m at and I’m happy there.  I still push and try to build my lifts and endurance and I’m thrilled when I do achieve an RX workout.  I think, though, it is time to celebrate the scaled athlete.  I see scaled divisions fill up so quickly in CrossFit competitions so why is the Scaled-Only Competition so rare?  I would love, love, love to see a nation-wide (am I getting on too grand of a scale here?) scaled-only CrossFit competition (for a great cause, of course, maybe like the Adaptive Sports Program of Ohio?).

A scaled-only competition would allow scaled athletes to compete and not be overshadowed by RX and professional-level athletes.  Plus, you could even have a division that maybe didn’t even use barbells.  A few years ago, our box put on a “Winter Wod-Land” Competition that had a “Bootcamp” division which was basically a No-Bar division – I thought this was great!  What an awesome opportunity for those that weren’t comfortable with the bar yet but still enjoyed CrossFit style workouts and were working at their comfort level of scaling which just happened not to utilize a bar yet.

I think there could be drawbacks of a Scaled-Only competition, perhaps the biggest one would be the same as all other CrossFit competitions that have a scaled division – sorting people out that should be in the RX division.  One box in Murfreesboro, TN (CrossFit Rampage) held a scaled only competition.  They had an extensive questionnaire to help their competition team understand the exact abilities of athletes applying as scaled.  A simple coach to coach phone call could also help the event staff know the level of the athlete.  I salute you CrossFit Rampage for recognizing your scaled athletes and investing in their confidence!

So, I’m throwing this out as something NorthEast Ohio definitely needs, Ohio probably could use, and CrossFit HQ should certainly consider – highlight your developing athletes by shining a spotlight on the scaled divisions and recognizing we all need to start somewhere.

Doesn’t Play Nice With Others

5am is not exactly my most shining time of the day.  I’m talking I-rolled-out-of-bed-15-minutes-ago-and-i-havent-had-any-coffee-yet personality.  This is not my bubbliest time of the day, in fact, I’d be just fine if I didn’t speak to anyone until I get some coffee (in about an hour and half) but recently that hasn’t been an option.  Our gym had been having people partner up for warmups pretty much daily, scheduling a weekly partner wod, and generally we work in groups due to limited rig space and large morning classes.  

Let me pause and say that I love my group at 5am… they’re great people and I love my coaches. Also, I 0% have to worry about finding a partner during class because I know most everyone and someone will be my partner and if not….. Shucks…I’ll have to warm up by myself. 

Having to find a partner in the morning is the absolute worst (in my opinion)….I dread it… I just am not ready to interact and socialize at 5am…I want to be in my own head.  I want to come in, do my work, and leave to get coffee.  

Don’t get me wrong, I love encouragement, the people in my 5am crew and my gym but, ugh, I just need my space that early in the morning.

What are your thoughts on partner wods?  Is the encouragement and support during the wod worth the agony of interacting that early in the morning?  Would love to hear your thoughts on the partner experience!

WHYN(D/B)TYW

Last weekend my family and I had the opportunity to travel to Harbert, MI for a quick, long weekend getaway.

The views were pretty nice:


The food was pretty good #notpaleo:

And the whiskey was mighty tasty:

But the best thing that husband and I got to do/buy in Michigan was a drop-in at Fort Miami Crossfit in St. Josephs, MI

If you’ve never done a drop-in, I can’t highly recommend it enough.  It’s so fun to see how other gyms run their sessions and it’s also nice to use some pretty spectacular equipment…. A rogue jump rope may be in my future.  The workout was 21-15-9 push press and single arm snatches with 30 single unders after every round.  The crowd was so welcoming and we didn’t feel out of place at all.  

So, if you haven’t dropped into a different gym, I highly recommend giving it a try, even if it’s just in your same town.  The general cost of a drop in is usually about $15 or you might be able to just buy a tshirt and maybe a $5 fee.

Get outta your comfort zone and go explore!