Monthly Challenge

Every month our box does a challenge. Usually (in my opinion) it’s some unattainable number of something. 1000 push-ups, 1600 min of planking, 150 strict pull-ups. Ten billion double unders (jk … it just SEEMED like 10 billion). 

This month we are doing something slightly different. We are supposed to do 10-20 push-ups every day right when we get out of bed. 

Finally somethat that seems attainable! Not something that I will get 1/3 to 1/2 way through and feel bad about myself for not getting anywhere close to finishing the challenge. 

Get up. Ten push-ups. Got it.

I’m going with two caveats…

1. I’m going potty first. There is no way I could do even 1 without peeing. 

2. I’m doing them in the bathroom. My dogs do not understand people exercising on the floor and are prone to noming and humping. No thank you. 

So with those two caveats, I’m jumping into this challenge with both feet. 

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Monthly Challenge

Every month our box does a challenge. Usually (in my opinion) it’s some unattainable number of something. 1000 push-ups, 1600 min of planking, 150 strict pull-ups. Ten billion double unders (jk … it just SEEMED like 10 billion). 

This month we are doing something slightly different. We are supposed to do 10-20 push-ups every day right when we get out of bed. 

Finally somethat that seems attainable! Not something that I will get 1/3 to 1/2 way through and feel bad about myself for not getting anywhere close to finishing the challenge. 

Get up. Ten push-ups. Got it.

I’m going with two caveats…

1. I’m going potty first. There is no way I could do even 1 without peeing. 

2. I’m doing them in the bathroom. My dogs do not understand people exercising on the floor and are prone to noming and humping. No thank you. 

So with those two caveats, I’m jumping into this challenge with both feet. 

Am I becoming friends with the Assault bike?

What is happening to me? I feel like a stranger in my own brain today.

Thursdays at my box we get a choice of cardio workouts that are all slightly different and all designed to make you regret your choice, no matter which one you choose.

Today we had three options:

1. Suicide sprints and bear crawls

2. Max effort rowing for 40 seconds

3. Max effort Assault Bike for 20 seconds

Each workout had its own rep scheme and its own rest built in. Lately, I have been picking the Assault Bike because I’m not good at it, it scares me, and we generally hate each other. I pick it for those very reasons. Keep your friends close and your enemies closer, or something like that…right?

Sometimes (nearly all the time if I’m honest), I don’t understand how to plan to spread my limited energy out to make it through a workout. But max effort? I get that. Each round for 20 seconds, you go until you cannot move. Until your muscles scream and beg. And then you keep pushing because there are 5-7 seconds left on the clock and rest is coming. I know I have about 10-12 really great seconds in me and then it’s a mental game to get the rest of the way.

Eight rounds. Twenty seconds. Three minutes of rest.

Rounds 1 and 2 I got that bike to 97 RPM. I will repeat that: 97 RPM! TWELVE calories. This is a PR by such a long shot that it’s almost funny. And yet I cannot adequately describe how my heart filled with pride at this. I was barely able to stand, I was trying to breath out of my skin to get more oxygen, there were still 6 more rounds to go.  And yet, I felt good.

I felt good about something I did on the Assault bike? Who am I? Where was the person who wrote “the Assault Bike is my nemesis”? What was happening to me?

I got 80 calories in those 8 rounds. Yes, my performance declined in subsequent rounds, but 4 of the 8 rounds I was able to hold it over 90 RPM for 10-12 seconds before my max effort dropped into the 70’s. The other four rounds I kept in the mid -80’s for 10-12 seconds, before having to drop into the 70’s.

I know there are athletes out there who could keep that dang bike in the 90’s (or higher) for all 20 seconds. But you know what? I’m not them; I’m not comparing myself to them either. I’m comparing myself to last week, last year, 2 years ago. And today, I can proudly exclaim that I gave it my all. I am STILL feeling the pain, 5 hours later. And I’m happy with what I did today. Yes, it destroyed my ability to do pushups, but I don’t care. I am happy with an Assault Bike performance.

Are we becoming friends? Is that even possible?

Named WODs

Diane, Linda, Karen, Helen, Grace, Angie… 

There are way too many names that have become forever entrenched in my mind for the pain and suffering they cause. 

I’m not going to be having any more kids, but if I did, none of these names would work anymore. NONE. Crossfit has ruined them all. 

Today was Diane. Coach said “under 5 min”. Now, granted, I don’t have hand stand push-ups, so pike push ups for me (the blog IS called Scaled to Perfection). And I managed it in 4;40, with the Rx deadlift weight and pikes.  The workout is 21-15-9, deadlift and hand stand push-ups, in case you forgot. 

How in the world does 4 and a half minutes destroy a person?’ Seriously …. suddenly I have great respect for boxers and I’m not even being punched while I’m working. 

Ladies, I applaud whatever you did to Greg Glassman to make him not like you. Your names are now etched in the hearts, minds, and muscles of every crossfitter out there. 

I’m going to take a nap now… 

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.

Urban Adventure Challenge

So my partner in crossfit crime asked our usual team (Victorious Secret) if we would be up for doing the Wooster Urban Adventure Challenge (WUAC). We both immediately said yes! 

When I visited the website, it said to expect 8-10 miles of waking, 12-15 miles of biking and other surprises. In talking to other box members who had completed the challenge before, we knew we were in for a good 4-5 hours of finding things around town, solving puzzles and swimming! 

I’m a total “plan as much as you can” type. So I started a notebook. I wrote down all the clues they provided, made a list of all the sponsors and their addresses etc and gathered my supplies: sunscreen, hydration backpack, first-aid kit etc. 

Mind you, I can’t run, I’m still on the “injured reserve” list at the box because this nagging lower leg thing refuses to go away. (Side note: the doc needs to hurry up and look at my MRI – I want to know!!) It was recommended that I withdraw. But I really wanted to and you didn’t have to run, walking was totally allowed. So my team members swore they would not let me run and so we set out!

We had to use clues to locate different business downtown, and at each stop we had to do something. The thing we had to do varied. Some stops we just had to take a picture of an object (an apron, a white rooster etc). Other stops required that we build something (a trophy). Most stops required something physical. One stop required that we use a dolly to move one team member to a cone and back (that was a funny one). Another stop had us holding a tire on a 2×4 while we walked “football style” through a set of various sized tires. 

Then we waked to an elementary school where we had to play four-square, look up information about a random state, climb the jungle gym (note- i have apparently completely forgotten how to play on one of those), and play hopscotch. Then off to a local park, to find a random animal on their jungle gym to take a picture, help a teammate navigate a small course while she was blindfolded, and do their small zip line. More proof that these “toys” were NOT designed for adult bodies. 

Then we walked over to the College of Wooster to play a word association game, hunt for our team number in their auditorium, and then off to the football field for a crossfit style workout: dips, step-ups, push-ups, tire flips, bear crawl, and run the stadium stairs carrying a 30# sandbag (walk the stairs…). 

At this point, I’m starting to get tired from all the waking and the sun is really beginning to get nasty. And … it’s barely 11am. 

Then we hike across campus to find some random trail, hike up the road to a puzzle, use our ninja skills (i.e. Google) to determine that a queenax is an adult jungle gym where we were expected to do upwards monkey bars… nope. Ain’t happening, but at least it was air conditioned and had bathrooms. Stay-Fit 24 is a nice little gym!

Time for more waking. Off to the middle school, stopping along the way for cornhole and croquet. (Note to all: our third teammate is DA BOMB at corn hole and I’m never playing against her). Puzzles and now carrying around a rubber duck! 

More walking to the local pool (now we’ve zig-zagged our way from the south end of town to the north). Water balloons, jumping off the high dive and paddle boarding. The water balloons required that we try to slingshot a balloon so that a team member could let it hit their butt! Turns out we were good at that part!! Even earned a 7-min time reduction here! We all had to jump off the high dive (very scary) and the water felt great. But my favorite part of the pool was paddle boarding a watermelon across the pool several times! I mean how silly is that?

A walk through the woods to the high school where we got to pretend we wed in a marching band and March the field carrying a sousaphone (I think we should have gotten bonus points for Keri who actually was in TBDBITL and did actual marching band stuff, including dipping the instrument to the ground a la Script Ohio). 

Finaly to another loca park to get the bikes. It’s now 1:30, we are so very hot, so very tired and our feet hurt. We were looking forward to a bike ride, until we deciphered the clues and learned the hill we needed to ride. 

I will remind you the website said 12-15 miles biking. Well … it was 12 miles to the last stop. That means 12 miles back…

One of the stops had us canoeing across a lake. The other made us do an adventure “ropes” style mini-course (note – never doing that again), before making us hike their 1.5 mile trail looking for more stamps. Ugh …. more waking. At this point, I’m very over this game. And I really really want to quit. But even if I did quit, I’d still have to bike back to town! 

We have just under 60 min left before the finish line closes. So we decided to bypass the last two checkpoints and bike to the finish line. We get there and are told we need to drop our bikes off and go to one last check point. Ugh … pretty sure the young volunteer giggled at my invented non-swear, swear words (he was a young volunteer remember?). Off we went, to a local pub. Beer pong, matching beers to their names and doing the coaster mazes. Ok… at least that isn’t hard. And then we had 5 minutes to get back to the finish. 

We made it. Eight hours and fifty-four minutes later we were done. They had some snacks and water and a party inside. 

Lots of food and drink, but I was too tired for any of that. I drank a beer, a glass of water and nibbled a few chips. That was all I could manage. 

Today, I’m a deep Ohio State red color, I’m so tired all I want to do is sleep, I’m STILL not hungry, and everything hurts. Yesterday I mentioned I wasn’t going to crossfit on Monday, but I see it’s bench pressing and deadlifting, 2 of my favorite things, so I will probably go anyhow. 

What did I learn from this? Several things. 1. My two partners are awesome, beasty ladies and I would not have wanted to do this with anyone else. 2. This was ssoooo hard to do!! The website said 4-5 hours, but we took nearly 9. I worked out for 9 hours in the sun. 3. I’m glad I did it, but I have no desire to do it again. 4. I need to learn a LOT more about competition eating because we did NOT plan that well. And 5. Three years of crossfit and I feel just as out of shape, uncoordinated, lacking in confidence as prior. This challenge proves just how non-athletic I really am. But I still did it. Sort of … 

Job well done ladies! I’m proud of you guys. 

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!