Crossfit - After the boot

Sporting my Keith Richards look I was all set to jump back in. However, jumping, squatting and running were taken off the list for 2 weeks. I also have to admit I was a bit  okay alot timid after the boot came off. I was afraid that any sudden move would break the stupid thing and I'd have to start all over again. I found that bones are stronger than my sudden moves.

SO no practicing squats like this one, casually done by one of the grands, and one that could only happen in my wildest dreams, I decided to not focus on what I couldn't do, but what I could.

Therefore, with the exuberance of a 3 year old who knows she's a super hero, I couldn't wait to go to OPEN GYM. woooooo weeeeeeeee! 

Open gym awesome moments.

• Its where the cool kids hang.
• Its also those same cool kids, who are sporting the most improvements, are the ones working after to class to master them. (I am seriously amazed at their energy & fortitude).
• The cool kids also make up WODs they missed.
• Cool kids are totally inspiring and I'm proud they let me hang with them.
• During open gym means you do your own thing. 
• It can also be chit chat time. That's fun too - getting to know everyone while breathing normal.
• I wanna be a cool kid.

I also found:

• that I set up my own WODs and so as not look wimpy I did everything that had nothing to do with running, jumping or squatting. 
• timed WODs didn't happen - mostly because I forgot to set my phone.
• and while I hung in there for 2 weeks, it just wasn't as fun as doing a class.There's alot to be said for having others around suffering the same fate as you.

It's lonely on your own.

After 8 weeks of no crossfitting, I was shocked at how much I had lost.

I forgot the warmup routine. 

How wrong is that.

And then once I did remember I had to omit a few things.

I couldn't do a sit up. They were totally pathetic.

Ring rows. So not pretty.

There was a aerodyne bike and after 3 minutes of riding

I sounded like an obscene phone call.

And I tossed wallballs while sitting on the floor.

 I have to admit the wallballs from the floor were kinda fun.

Shhh!!! Our little secret.

Threw some barbells around and found my arms were in quite the wimpy state 

I'm talking 10 lbs were doing me in and 

modified pushups made me feel like a humped back whale. 

All very disconcerting and discouraging however, I persevered.

And steadily improved each day.

Also true I found - Routine is the enemy.

I found myself doing a lot of the same things everyday mostly because I'm 

not that creative in thinking outside the box. (crossfit joke).

Snort.

And it was boring.

I did become braver going into the 2nd week, once I found that my foot could take it.

I added modified rope climps, leg lifts, and tricep work, along with some strict presses.

I'm glad I worked it this way, boredom and all, because my foot had extra time to get stronger.

And I became stronger faster than I thought. 

None of the above sucked wind after those 2 weeks.

 Although I was still somewhat pampering the ole piglet.

I was so glad to get back to the classes.

Having others around can really affect your WODs.

There's nothing better than rockin' a WOD with others.

http://crossfitmurdock.com/main1/

Just.Keep.Going.

I’m not happy. Well I am mostly, however, I wanted to do a before photo and here I come but I'm not done yet photo comparison because I've made some serious progress; however, thanks to my aversion of being in front of the camera and totally hating how I look, it took me awhile to finally find an old photo that basically shows about where I started out in my adventures in crossfitting. 

And here's a selfie of where I am. (Ignore the dirty mirror).

Can we say *happy dance* WOD.

Sadly and stupidly, I didn’t take measurements right out of the gate either. Total *head slap*. I however, have lost 3-4 inches from January (when I had the presence of mind to start) until now. My weight has gone up and down. Muscle and fat - have a duel going on - muscle is winning.

My first goal when I began this adventure was to get my knees functioning; I couldn't walk well (running was not even on the horizon nor could I bend down at the knees and arise - so I figured anything else such as weight loss and a great looking body would be a bonus. It wasn't until my knees started working, and working well, did I become aware of the other benefits; my arms weren't flabby anymore, my midriff was shrinking and I could actually toss around a 15 lb bag of potatoes without breaking a sweat.

And like anything worthwhile - its not easy. And I'm okay with that, I'm willing to do the work because I'm reaping benefits as you can see. If you've been following my crossfit adventure, (just click on the tab above) you'll know that I've had struggles; such as not being able to do a situp, not being able to run 50 feet without sounding like an obscene phone call, and squating - the absolute basic requirement in this program. It also takes me at least 2-3 hours after to recover.

Well, I can do those three things now and more. Oh I still sound like an obscene phone call when I run, but it doesn't start until further down the road. And a situp - I have photographic proof that someone doesn't need to hold my feet down to get them down. And squating. It ain't pretty but I get below parallel most of the time now.

It's also not about doing it alone. As I said before, the box's (gym) best weapon is their members. And there will be those WODs (workout of the day) that'll try and take you down. Sometimes they succeed, and there's no shame in that, especially if you've given all. 

My second goal is to be able to play with the big kids and do everything they do.

This week has been a WOD crescendo. The intensity increased exponentially and looking ahead sometimes provides an excuse not to go, try and do.  

Don't fall for that. 

I have a bad habit of peeking the night before and to see what's in store and it drives me crazy when I do and also when I don't. So later in the week for example, the girl’s WODS Fran and Annie were on the agenda. Girl named WOD's are scary, however, I worked through them and then came the sneak up and take you by surprise oh so innocent WOD the next day-Friday (and never has TGIF sounded so good). 

First off, there is nothing innocent about a WOD that has running and burpees in it, with a kettle bell swing or two just to keep it interesting. EVER.

5 ROUNDS FOR TIME: Scaled 4 Rounds

     200M run with a medicine ball

     20 kettlebell one arm swings

     20 burpees

The only thing I did different is I used a 10# dumbell - mostly because of coordination issues and the fear of knocking myself out with a kettlebell which would not be pretty and running with the 10# medicine ball. What could be more awkward that running around with a ball the size of emu tucked into your arm. Um....burpees.

And didn't the scaled WOD look tempting. Four rounds, Oh so very tempting. Especially after the first round - an omen of what the remaining 4 would be like. What it boiled down to for me to complete all five rounds, was to do one thing in the round at a time; one step/one run and not to let my head play games - omg everything really hurts and oh, you're going to be last, again. 

The last round, and its just me (I know you're surprised) - and here's when our box's (or any box) best weapon launched -  I picked up that stupid ball when I really REALLY didn't want to and started running. Five steps in, I hear "we're right behind you" (or something like that because my brain and body are now dead) and my WOD buddies (after their workout) ran with me. Oh what a gift, and not thinking about anything but matching their steps - I completed one thing. Someone, Helena, I think, picked up a dumbell and worked it through with me, setting a rythym - I completed one more thing. After came the dreaded burpees - Helena and Renee - did them with me-setting a pace that allowed me to work it through. The third and final thing completed. All 20 burpees. 

The rest shouted encouragement. Always, always a plus. And as further incentive, Renee promised that after the last burpee I could flop right down there on the floor and recover. I couldn't wait and I think I blasted through the last one.

Just.keep.going. and when you catch your breath - Bless those who kept you going. I can't thank each and every one of them enough, ever.

AND another thing - in case you're wondering if you're too old, too girly or just too whatever head games you got going on saying you can't do it, know this,  I started crossfit almost 8 months ago, when I was 59 years old. 

I am now 60 years young. 

Doing even more stuff BETTER!

I haven't done a crossfit update lately and I am extremely pleased at the progress I'm making.

Oh Yeah there are days and there always will be.

Because one thing I can say for sure - easy isn't a word used in crossfit.

EVER. Neither is can't. 

Remember those situps I talked about here-3rd paragraph. Well check it out - those are my pink nanos (blonde hair - Marvi is the other pink nanos) glued to the floor and I'm sitting up without anyone holding those babies down to the floor. 

And now I'm doing V-Ups to strengthenmy core in order to do pull ups, knees to elbows, toes to bar on the monkey bars (rig).

AND GUESS what - I'm bouncing instead of jumping rope - But I CAN jump rope now. Single unders - As soon as I can get that extra bounce out - double unders are on the radar.

Ball Slams - are without a doubt not fun. You start in the postion I'm in now and throw that ball down with your entire body, and while your bending down, scoop the ball up in one motion to slam it down again. I couldn't move for 2 days.

And I made it to the monkey bars.Woo hooo- jumping pull ups - to the chin. And I can do that-its sort of like bouncing with an attitude. 

Step ups on the boxes. And the boxes are getting taller. Hmm...my hands shouldn't be on my knees. Busted.

Deadlifts - 75 lbs. (I think) WHO KNEW! And in a WOD - Not just during a SWOD (strength workout of the day). I kinda like deadlifts.

This workout was a tough one. Deadlifts and stepups (or box jumps) Legs and arms. Arms and legs. And I can see my body changing. 

And this workout involved running. LOTS of running (you can read my thoughts on running here ) 

and modified rope climbs (one day I'll get to the top) are all I can remember about this WOD - 

I'm pretty sure many other things were involved which is why I'm on the floor at the end. 

Good thing I had my tunes - because I was there for awhile. 

And I wasn't the only one.