How far I've come - A Crossfit update

And man didn't time just fly.

Of course I had a few months off which caused

some set backs

but all-in-all I it didn't take long to

get back into the swing of things.

I treat my crossfit workouts like an appointment

that can't be missed. I try to keep absences to a minimum

because one thing I learned is that I need to be consistent in

order to keep things in working order

and to improve.

You may remember that I signed up for crossfit

because I was not able to do everyday

movements - like walking, bending, stooping, even sitting and

getting back up - which is important.

These are everyday movements that I took for granted

and these movements slowly eroded

 over time until one day - 

I couldn't do them anymore.

I couldn't squat down and get back up, I couldn't bend my

knees to sit normally so I just flopped down and

rocked to arise from sitting.

And then one day - I was walking, sitting and bending

like a 90 year old woman. And decided 

enough is enough.

I am two years into Crossfit and heading into year three.

So let me tell you what I've gotten out of my two years.

 It didn't take long to get back into shape after my 2 month vacation.

I did run into knee issues by overdoing things right away.

And didn't I learn my lesson.

I did some extra runs after workouts 

that caused my knees to

be seriously unhappy and that's when I learned to row.

I found I like rowing. 

When my knees returned to normal

I started to run again - my numbers are down

presently but they will be getting better.

800M - 6:10

1 mile - 12:57

And THEN since

my knees snapped back to attention

I discovered that I CAN LUNGE.

Lunging is important.

Now when I lunge - MY KNEES TOUCH the ground

and I can arise and lunge again.

I have never been able to do that before - NOT EVEN CLOSE.
This helps with the whole bending down thing.
Weighted lunges are in the future - I have an equilibrium
thing that needs to be worked on I tend to roll around like a weeble.

And I'm not done yet.

I CAN JUMP OVER THE BAR - when its laying flat.

I know I know 

it totally doesn't sound like a big deal but trust me

IT IS.

For some reason - after my brain fired off the command to jump

it rode on down to the hips and then to the feet

where both appendages totally ignored said command.

No matter how hard I tried my little fat feet were glued to that floor.

Well not anymore.

I can jump.

Since all the commands are now being obeyed by the body

and because my hips are now in working order I can sort

of do burpees semi-normal.

Now its just a matter of trusting my arms to get me down

and back up in one swift move.

BUT MY HIPS 

OMG. 

I can throw my legs back

and bring them forward simultaneously- no more 

looking like a crab getting out of the bottom of a boat.

It also allows me to jump rope.

Working on double unders - it appears that

I lack rhythm. Shocking.
Box jumps are in the future now as well.

SQUATTING - 

I have been working on this move for-like-ever.

This is another big deal because its key to 

almost everything. Especially the olympic lifts.

In my head I remembered being able to squat down in heels

and arising like a graceful giselle.

Well the graceful giselle turned into a clumsy camel.

Just bending those knees were a pain. Literally.

WELL.

NOW I CAN SQUAT TO ALMOST PARALLEL AND THEN 

ON A REALLY GOOD DAY or after I've warmed up

I CAN

GET BELOW PARALLEL.
I'm working on consistency now.
So my lift numbers have lowered because I'm
working on being confident to squat down and get back up
and know my knees and legs will do the job.

Back & front squats 55-65#
Overhead squats  & Snatch - PVC, training bar and maybe 25# on a
good day - there's something about these moves
that confuses the back and hips. One day....
Power cleans 70#
Hang cleans 55#
Squat cleans - still tricky but oh so getting better
Deadlift 170#
Push Jerk 60#
Split Jerk - 45# (maybe) I have daffy duck
feet that doesn't bode well for stability

I have to tell you that I'm shocked each and everyday
after a workout - about all the things I can do.
Its not getting easier -  I've gotten better.
It also helps thatn the coaches and
the people are the best -
and no box is complete without them.

With all this improvement -  year three is gonna be so awesome.

On a scrappy note - new Studio Calico kit papers 

that were perfect for Crossfit and 

I added the pink accents to match my sneakers

being girly and all.

I loved those alphas and ended up frankensteining

just a few vowels. 

Looks like greek to me LOL.