30 Day Challenge Complete!

Mobility is a huge issue for crossfitters.  In our box, we take ample time to warm up and stretch but generally after the WOD people zoom out the door (myself included) and don’t take the time to cool down and stretch following the workout.  

One way that I, rather sporadically, work on my mobility is to attend/do yoga whether through the box (thank you coaches!!), a class downtown at Flex Yoga, or on my own.  Generally I practice yoga erratically instead of consistently but that also fits into my crossfit routine which I well call toddler-influenced because I’m pretty sure 2 years is just a little too long to be considered post-partum.  

Anyway, a personal goal is to become more consistent not only with cross fit but also yoga… Each feeds into the other if you truly think about it!  It just happened that flex yoga Wooster began hosting a 30 day challenge right when I needed them most.  You can check out my daily poses on our Instagram Fred or you can check out everyone’s submissions by searching #30daystoflexy 

Another great resource I hope to get soon is WOD Recovery Yoga an eBook that details what yoga poses are most  beneficial after a WOD depending on what types of movements you were doing!

Anyway, I’m thrilled that I completed the challenge and didn’t miss a single day… Now I’m looking for a new challenge!  Casually eyeing health challenges such as  whole 30.  Any recommendations out there?????

See you on the yoga mat!

Non-Scale Victories

nonscale victories

This was posted to my box’s Boot Camp page on Facebook and it got me thinking, which has me writing!

I’m the first to admit, I will probably not be in any “before/after” transformation pictures since basically I am the same weight as the day I stepped into the box (my pants are 2 sizes smaller) and I don’t really think I look different in pictures I see. Don’t get me wrong, people have noticed that I look different and carry myself differently, so I know changes are happening, but when I see pictures of myself, I still see a fat, old lady, one who perhaps has no business being in a gym at all, much less a crossfit box.

{Now coaches, before you go and give me a billion burpees for sounding negative, please keep reading!!}

Are there moves I still don’t have down? Yep. There is a reason this blog is called Scaled to Perfection. My crossfit partner in crime and perpetual “in my head” sista (I swear we are one brain, separated by 20 years), have struggled with so many things for the years we have been doing crossfit. If you’ve been following this blog for any length of time, you know what they are, but if you are new, let me inform you of all the things I (well..perhaps we) still need to achieve, much less master: double unders, pull-ups, rope climbs, chest-to-bar, toes-to-bar, hand stand push ups, most things with the GHD, and box jumps (I had them, then the box tried to kill me so my brain refuses to let me do them again). My clean and jerk form, while improved, is a work in progress and  the snatch? Ugh… Ugly is a good word. Burpees about kill me and anything cardio is a long trip on the struggle bus.

This makes it sound like I can’t do anything at all, which isn’t true. The powerlifting moves are ones I love. I don’t mind thrusters, wall balls, the ski-erg, rowing, and kettlebells. I love all the accessory work we do! And I’m fairly certain that not one of the coaches would say that I give up, no matter how much I’m struggling, no matter how dead last I am and I will often go ahead an finish a workout, even if we’ve been time-capped, because…well…I’m not a quitter. That part has changed in me; I used to stop at the time cap, but I prefer to finish (if I won’t be in the way of the next class, or my taking a few more minutes means I won’t be late to work). I’m a firm believer in the crossfit attitude of cheering for everyone and that the last person to finish is just as, if not more, important than the first person. I LOVE to cheer on my fellow athletes when I get the chance. This is one of the things I love best about The Open. Except for your own heat, you get to watch and cheer everyone else, keeping them motivated if needed. I never thought that was a real thing, until it was happening to me and people really believed it.

Do you see a trend here? I do. If it has to do with brute strength, I’m all over that. If it requires grace and/or coordination, I struggle. I’m slowly getting better at all of these things and I have no shame in continuing to work on them, even as frustrating as it can be at times. I think back to high school and college sports and the positions I played: keeper in soccer, bench warmer in basketball, catcher in softball and shot-put in track. Those positions don’t really require coordination. You can just fling your body around without fear and that often gets the job done. The gymnastics move require something I’ve never really had the opportunity to train for, work on or even think about in my daily life. My parents didn’t send me to ballet or gymnastics (I would have told them no anyhow), so I never worked on those things and now I’m finding that I really need those things and old brains are apparently slower to learn than younger brains!

Back to non-scale victories! I’m a LOT stronger. I don’t give up easily (which can also have its downsides – hello calf muscle; I’m looking at you). My shirts are smaller; my pants are smaller. I can do the things the coach’s ask of me, especially scaled. I have enough confidence in my abilities that showing some of the newer athletes a move or two doesn’t worry me.

I’ve met so many wonderful people, many of whom have become dear friends. I participate in our #socialcommittee events as often as possible and have done some things that I never thought I would do, such as not 1, but 2 5k runs.

I’m fascinated by the programming and would love to know more about the inner workings of our head programmer’s mind when he puts the workouts together. And as I’ve been told to stay off this dang calf, all my workouts lately have been very modified and that has also been incredible to watch. It only increases my resolve to eventually save enough for my CF1, not because I want to change my life and start coaching, but because I want to know ALL THE THINGS, and the more data, knowledge, and information I have, the happier my brain is.

So as you progress through your journey, remember that there are many victories you will encounter along the way. Some will be more weight on the bar. Some may be getting a move that you didn’t have previously. Some may be taking time off your 500m row. Some may be as ‘simple’ as showing up every day, drinking the amount of water you know you need. You could drop clothing sizes; participate in a competition, partner with someone stronger/faster than you to push yourself; partner with someone slower/less strong than you to help them along. Relish all the little things because often the ‘I can’t’ permeates the day. Believe me, I know this from a LOT of personal experience over the years; I’m a pessimist at heart. But here and there, now and then, a glimmer of positivity shows up. And THAT is a non-scale victory I can get behind.

Post 17.4 Ramblings

Okay, so 17.4 didn’t quite go as planned. I was hoping to knock a couple of seconds off last year’s time, and in my unrealistic crossfit dreams, I was wanting a minute to at least kick up to the handstand. Alas, neither were meant to be. 

I got 144 reps. That’s 34 calories on the 

rower. Last year I finished the row with 10 seconds to spare. 

I know this calf injury is really putting a damper on my abilities because I managed to move well through the deadlifts. But those blasted wall balls! I did my 10, got no-repped on number 4 in my set of nine, then finished that set. About half way through my set of 8, the cramp started. I knew I was in for a world of hurt. I dropped my plan and basically did sets of 5, dropping the ball and shaking out my leg each time. I was “only” no-repped maybe 5 times in total, including the two I mentioned so that was good. 

I had more than enough time to get through all the calories if I’d be able to use my right leg! About 10 calories in, it was cramping so bad that I actually took my leg out of the strap and moved it up higher on the foot pad. At this point I’m barely managing 550-600 on my pulls. Not because I couldn’t breathe, but my right leg was literally frozen and it was taking all my energy to move it. Suddenly, I have far more sympathy for football players who get cramps and have to come out of the game! I wanted to take my leg entirely off the rower, but was worried that wasn’t allowed, I did NOT want to be the first to no-rep a calorie row!! 

But I kept moving and did what I could. I will limp around for days now. 

Oh and a note to self: the next time the coaches ask if I’m ready to go early, I will say “no”. I was warmed up but hadn’t done much stretching. That was a bit of a mental wringer in my morning! But it was fine in the end! 

BUT!! I took my t-shirt off during the wall balls leaving me in my tank top and no one said anything! I was so embarrassed to do that, but by that time I didn’t care; I was dying! 

I did make an appointment with the deep tissue massage therapist. I KNOW going to see him is helpful, but I’m stubborn. He’s chastised me on multiple occasions for this stubbornness (which probably should rightly be termed stupidity). 

I may have to call the doctor. This has been three months and this stupid thing refuses to lay down and die a nasty, firey death. 

So while I’m not happy and feel like I’m letting my coaches down, (something they probably don’t feel at all) I’m also not unhappy, all things considered. It’s a tough workout (still one of my favorites) and I did what I could do. 

Now…. where are 15 steaks, 92 chicken breasts and a field of sweet potatoes to chow down?! 

On to 17.5! 

Goalz….Do you NEED them?

We all have goals. Graduate high school, get a job, go to college, graduate college, get a job, get promoted etc etc etc. Our lives have probably revolved around goals from the time we were little and our families asked things like, “What do you want to be when you grow up?” That seemingly innocent question starts the tiny human down the road to goals.

Goals are actually a great motivator. If you currently can’t do something, stating that you want to do the thing and then creating a plan to do the thing can help solidify in your mind that you will one day do the thing. If you talk to just about every top athlete in any sport, they say they visualize their path to winning before it happens.

What if you are not an elite athlete? You are just a regular schmo trying to get a little better, trying to make sure your body is still functional at 60? Do you still need goals? I would argue that yes, you too, need goals (if you prefer: goalz).

Why do you need goalz? Humans are very goal oriented. We love to be rewarded for doing the things. The rewards don’t have to be complicated either. If you play video games, how many times have you gotten stuck and had to do just this one part several times before you could move on? It became a goal and you stuck with it and did it. What was the reward? Getting to an even harder part and continuing to play the game! Why do we practice something? Because we can’t currently do that something, or do it very well, and we want to get better. So we practice the piano, practice shuffling cards, practice whistling. All things that are certainly not a survival skill per se, but if you can’t do them and you WANT to do them, practicing will help you attain that goal! Do you want to be able to do double unders? You need to practice doing double unders. Yes, mastering the single is imperative, but once you can do singles, practicing singles only makes you better at singles; it doesn’t help you learn doubles. Same if you have doubles, and want triples…everything is always a scaled version of something else. {For those of you with triples, here is your next goal: Jump Rope mastery

How many goalz do you need? I can’t really answer that. For some people, one goal is enough. They work to attain that, and when they do, they find another goal. Others may have several goalz in mind. Some might have 3 CrossFit goals, 2 work goalz and 4 family goals. Only you can decide what is right for you. I have 4 basic CrossFit goalz that I outlined for 2016 and it looks like all four will be on my 2017 goal list as well (a shoulder injury is NOT helping matters here). I’m bummed by this, but also recognize that I need to work at my own pace, and not anyone else’s pace.

So, set a goal. Heck, set several goalz. Work hard to smash them. Then set more goalz!