Tough Week

This week started with lunges and trying to find a heavy 3RM front squat. We moved to pushups and double unders, tossing in an EMOM for calories, snatches and dips, spent a day riding that blasted Assault Bike and ended with sled pushes and cleans. My legs are toast. Seriously…If I do nothing this weekend but sit on the couch playing video games, that MIGHT be enough for my legs to recover.

I haven’t really figured out how to recover faster. Maybe that is something that simply slows with age and my brain hasn’t understood that yet? Maybe there is some supplement I could be taking that would speed things up. Maybe I just need to go to bed earlier.

All I know is that the first round today of cleans (they were in sets of 3 at 85 pounds, so not that many and not that heavy) and my legs immediately yelled at me to stop. I could feel the pain by the third rep, the pain that makes me think I’ve done a lot more work then I really have. But crossfit soreness is a funny thing and generally the solution is more crossfit. So you push through, grinding through the reps and distance for the sled push and hope for the best. It wasn’t my fastest time (I’m generally not at all known for my speed), but I did it and now I’m going to spend some time doing nothing.

Nothing is a glorious word. Monday will be here before I know it and I will head to the box, work hard and probably be feeling the pain by the end of the week again. But for now … nothing.

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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… 

WHYNDTYM (Why Have You Not DONE This Yet MONDAY)

Our ‘regular’ feature can sometimes be such a struggle to come up with ideas, so we apologize for it not being so ‘regular’.

Our box puts on a two-day crossfit competition every year called Survival Games and it’s really quite something to see, observe, judge, volunteer and/or compete. So here is my challenge to all of you: go find a local event and offer your services as a volunteer, judge, helper, or whatever. You won’t regret it as there is so much that goes into these things behind the scenes that make it great for the athletes!

Competitions need people to reset weights between heats (yes, the athletes are supposed to, but they are often so tired, they don’t set the weights up in a nice, neat order), run score sheets to a head judge, help athletes find their location, answer their endless questions, look for teams that somehow go ‘missing’ between events etc.

Competitions need judges to observe, score, count and who are willing to be yelled at when an athlete gets no-repped. Rx men seem to be very intense individuals and really really don’t like getting no-repped. Scaled athletes are much more calm about these things!

Competitions need a cheering section. People to yell, encourage and clap.

So go. Enter a competition, put yourself out there. And if you don’t want to, that is fine. Help out at one. I can guarantee you won’t regret helping out!

Why we (scale) crossfit

I’ve spent four days this week working on the Landscape Industry Certification test. I help set up, administer, and tear down. I do need to point out I am one of a slew of people needed for this. And it’s a lot of work. Most of the work isn’t physically demanding, but some of it is. Also my professor self is not used to working outside all day, in the blazing sun, in the billion percent humidity, doing any kind of work, much less hard work. 

So this got me thinking about why I crossfit. (Please inset whatever form of exercise you love). I started crossfit to look better. I kept it up to get stronger. I keep it up so I can get my old, kinda chunky, professor butt out of my office and work along side younger (mostly) guys who are used to being outside and doing this kind of work.

I heard the following over the past few days:

1. Nice guns!

2. You still doing that healthy stuff?

3. I started exercising after I spoke to you.

4. You’re a little thing, are you sure you can … yep! You definitely CAN lift that. 

I’m not trying to brag, but to point out that some form of strength training is essential as we age. It keeps the joints and muscles moving and able to lift things. It will allow me to do so for the next 20+ years.

Scaled or no… that is why I crossfit. 

Reality Check

Dear self, you are 49 years old. You are not 20. You are not even 30. You are probably closer to death than to birth and this means certain things for your body. 

1. You are under no obligation to “keep up” with the younger athletes in your box. Push yourself, yes. Keep going, yes. But please try to stop beating yourself up when the 20 and 30 somethings are faster/stronger. You do you. 

2. You are under no obligation to keep up with those in your age group. Yes, there are several mid to late-40’s women that you very much look up to. They are doing their own thing. You are doing yours. Push yourself, yes. Be happy for their accomplishments, yes. You do you.

3. You are under no contractual obligation to get: pull-ups, double unders, toes-to-bar, rope climbs nor any of the plethora of moves you don’t have. Work toward them, yes. Push yourself to try them, sure. Should you, one day get them, rejoice. But life isn’t over if you never get them. You do you. 

4. You don’t have to excel at all the crossfit things. You might want to, but you were given certain skills and certain strengths and some of those might not be exactly what you need to excel at crossfit. This is okay. Work on your weaknesses, yes. Push yourself to get better, sure. But not excelling isn’t failure. You do you. 

5. Learn to accept your journey. I keep telling myself this one. I’m not sure my brain fully buys in to this one, mostly because it’s not all all the journey I had initially dreamed of when I decided to get healthy several years ago. This is the hardest to accept. But again, you do you. 

If I keep repeating these, maybe one day I will believe in them. 

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.