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Tonight’s WOD

July 13, 2009

After a break of four days off of any kind of workout — my excuse is that I’m nursing my knees — I made it to CrossFit tonight. So, I’m nursing my knees again. I really have to overcome the knee pain issues. What put me in cranky knee mood? “Badger” did it.

“Badger” WoD:

Three rounds of 30 squat cleans, 30 pull-ups, and an 800 meter run.

I didn’t even come close to do it as prescribed. My attempts at squat cleans really came out to more of a power clean technique. I just didn’t squat low. Rxd would have been 65 pounds for women; I used a 30 pound barbell.

My pull-ups were jumping pull-ups. I did pretty good, trying to do a strange kipping format as I landed on the box and swung back into the jump. I could only chain about three of them together, but I sensed an improvement. Yay me!

The 800 meter run turned into a 430 meter run for me. Thank heavens. I’d still be out there trying to finish the workout. I managed to finish it in 41:08 minutes (if memory is correct).

The fun part of tonight was hearing coach Lisa’s views of the CrossFit Games. She had been a competitor. Considering how much I obsessed in trying to follow the games over the weekend it was nice to hear what it was like from someone who was there.

I’m off to ice the knees some more.


Tonight’s WOD – “Randy”

July 9, 2009

I went to CrossFit tonight even though my knees weren’t too happy with the idea. Luckily the Workout of the Day (WOD) had nothing to do with squats or lunges. My knees weren’t trashed too much.


“Randy” — one of the Hero workouts in CrossFit.

75 Power Snatches – Rxd for women at 55 pounds

I scaled back to 25 pounds and my time was 10:58.

I was worried about form so went pretty light, but I think I could have added at least another 5 pounds. I certainly was gasping for breath, so the snatches gave me a good high intensity workout. After all, I did 75 of them!

My snatches are getting better, but I really need to work on the push with my hips. It feels great when I do that, but my form drifts into using my arms to lift the barbell and not use the hip action to push the lift up.  The fact that I had to do “power” snatches and not a full snatch helped the knee situation as I didnt’ have to squat low.

Here’s a video of a power snatch:

Remember, I did 75 of them!

Me Running

July 9, 2009

I complained about the run the other night, but it’s nice to have proof that I did it. Here’s the pic of me in action:

I can run - in a plodding kind of way

I can run - in a plodding kind of way

I can’t tell if I’m leaning forward enough or if Cullen, taking the pictures, angled the camera. Anyway, it’s proof I did run the other night.

Something to Think About

July 8, 2009

After last night’s run/walk I worried about my knees. How bad would I ache when I woke up this morning? Sure enough, they’re a little more crankier today, but it’s my calves that really feel pissed at me. Walking awkwardly throughout the day, I worked hard to stay away from stairs. The calves and knees managed to work together to allow me to walk around.

What dawned on me late in the day was a pain that I did not feel. My shins were pain free. Me, who always gets shin splints does not feel them today. A day that I should feel pain radiating up and down my shins.

Is it all the working out that I’ve done? It could be, but I don’t think that’s it. One thing I’ve been working on is my posture and walk. Thanks to Esther Gokhale and her book, 8 Steps to a Pain-Free Back, I’ve learned not to strike the ground with my heels. I lean forward when I walk and run and that keeps my stride smaller. This might be making all the difference.

Gokhale really makes you rethink posture and stance. Here’s a wonderful video of her presenting to a group at Google. The photos she uses are beautiful to look at too:

Anyway, it’s something to think about.

Tonight’s Workout – Not So Okay 5k

July 7, 2009

Tonight’s CrossFit workout was only one activity: a 10k run. Are they kidding me? I was barely handling the 800m runs as a warm-up for the main workouts, and now I’m supposed to run a 10k? Whew, I was lucky. Tonight’s trainer allowed me to run only a 5k. Ha! My reaction is the same as to a 10k run. Me? Run a 5k?

Well, I sort of did it. I was the slowest, most lost (I missed one of the trails and ended up going cross country to find the trail again and on the way back ended up taking a wrong turn), most unable to keep up a run of all the Crossfitters tonight. It took me an hour to complete the run….er walk. Yeah, I stopped running often and walked as needed. Near the end I just walked the rest of the way.

I’m icing my knees now, hoping the run/walk didn’t trash them too badly. I’d like to say that I’m thrilled that I made it through the 5k, but I can’t. I was miserable through most of it, knowing that I sucked at the whole thing. I didn’t even care what time it took to complete it. Okay, a pat on my back for at least attempting it.

One nice thing about doing the run, at least I now know the path taken for runs.* I won’t have to deal with that fear of “where am I and where did everyone else go?” Yeah, everyone got so far ahead of me that I lost them, thus losing the way to go. And can I just say that I knew that would happen? No positive thinking for me. Uh-uh. I know I’m slow.

*It was a pretty run, up McMillan Mesa, over the bridge to Buffalo Park, and part of the Park trail. It would have been prettier if I wasn’t gasping for breath.

Part of this cross-posted at my other blog: dilettanteville

Tonight’s Workout

July 2, 2009

It was a CrossFit night. The focus tonight was squats. Five tries for maximum weight on overhead squats, front squats, and back squats. My squats are getting better…though that’s not saying much, as my squatting form really needs work. I’m getting deeper and keeping my knees from caving inwards. I’m feeling pretty happy about that.


1-1-1-1-1 Overhead Squats = 15k, 20k, 22k, 25k, 30k (failed attempt). 25k equals 55 pounds.

1-1-1-1-1 Front Squats = 20k, 25k, 30k, 35k (failed attempt), 30k. 30k equals 66 pounds.

1-1-1-1-1 Back Squats = 20k, 25k, 30k, 35k (failed – couldn’t get to parallel or below), 30k

These squats all take different skills. The overhead squat requires keeping an active shoulder as you hold the barbell over the your head. The front squat needs a flexible shoulder to get the elbows forward and up while dropping and lifting back up in the squat. The back squat works with an ability to keep the chest up enough while dipping down.

I’m still at the learning curve of working these weights. Last night I worked out at home. I took the dog for a hike, did three rounds of 20 pound kettlebell swings, 15 sit-ups, 10 push-ups (best form I could), and 5 pull-ups (have to jumping ones here at home). Then worked the knee exercises.

Working out at home is convenient, but never as intense or as satisfying as finishing up a CrossFit workout. I may be weak and awkward in class, but all I know is that I love feeling stronger.

A Slow Sunday

June 28, 2009

A nice, quiet Sunday here in Flagstaff. Once again, I didn’t make it to the farmer’s market. I think it’s something to do with not wanting to take a shower any earlier than I have to.

What I did do this morning, was take Spencer for a hike in the woods. Got out by 8:30 and it seemed a bit too warm for so early. Still, we both enjoyed the hike. A nice hour out in the woods does start the day quite nicely.

I came back and did my physical therapy knee exercises, plus lots of stretches. My desire to get my hamstrings stretched out on a daily basis seems to help lessen knee issues. I still feel pain, but I can minimize it, and even make it disappear if I stretch and massage trigger points in the thighs.

I wrote about yesterday’s CrossFit workout. I love that the class coach takes pictures during the workout. Unfortunately, I don’t always like how the pictures of me turn out. I’m really not a poster child for looking sexy while working out. Check this one out:

Flag Gal's "O" Face

Flag Gal's "O" Face

Yeah, I’m doing the “O” Face. Nothing glamorous about me, is there?