Benchmark Update

“I wish it need not have happened in my time,” said Frodo.
“So do I,” said Gandalf, “and so do all who live to see such times. But that is not for them to decide. All we have to decide is what to do with the time that is given us.” ― J.R.R. Tolkien


4 of the 5 Benchmark workouts are complete. While we have until April 5 to submit results I’m on a strict timeline and must have all benchmarks completed by Sunday. The only thing left to do as of this morning, 1RM Back Squat as well as attempt a 300lbs. Deadlift since that too has been a long time goal.

Last night I tackled the 10K Row after Strongman and beat my last time by about a minute. PR! Amazing the things you can do when you have no time to waste.

4 of 5 Results as follows:

Benchmark WOD 1/1/13 3/31/13
1. “Fran” – RX at 65lbs. 5:24 5:19
2. 1RM Snatch 85 lbs. 105 lbs.
3. 7 Minute AMRAP: Max Burpees to 6” target 64 total 69 total
4. 10K Row 44:40 43:53
5. 1RM Back Squat 165 lbs. 185 lbs.
6. 1RM Dead Lift 260lbs. TBD

it’s up to you to decide.

“Rules for Happiness:
something to do,
someone to love,
something to hope for.”
― Immanuel Kant

10k no 2

The Benchmark WODs for the 90DC have been completed. Knuckle bumps all around. Here are my results:

Benchmark WODs:

1. “Fran” – RX (95/65) – Completed at 65lbs. and ring rows, 5:24 on 1/1/13.
2. 1RM SnatchCompleted at 85lbs. on 1/5/13.
3. 7 Minute AMRAP: BurpeesCompleted: 64 total on 1/5/13.
4. 10K Row Completed in (45:22 on 1/2/13) NOW 44:40!!
5. 1RM BackSquatCompleted: 165lbs. on 1/3/13.

BUT, because once was not enough on the 10K row I decided to do it again today. As I sat down on the rower and strapped the feet in, I thought, what the #!*@#$@! am I doing?

Like most things Crossfit it’s 3, 2, 1…Go! and you just do.

This weekend the focus has been on completing the Benchmark WODs. For some reason my timing has been off and instead of hitting the Benchmarks when prescribed during the daily posted WOD, I went all rogue and did them on my own with a couple ACF friends. We connected on FB and picked a time and day to meet and just went for it. 6pm meetup on a Thursday night for a 1RM Backsquat. 10am on a Saturday morning for 1RM Snatch and 7 minutes of burpees. The additional 10k today was totally out of the blue. But when I heard a murmur during Strongman class that some were staying after to do the 10k, the seed was planted.

Then when class ended and the rowers were being wheeled into the triple wide I thought, why the hell not. I have nothing better to do.

If there’s one thing the 90DC is also successful in doing it is in making me a hermit. I’ve stopped socializing much outside of ACF. True, it has only been a week. But my goals of healthy eating and no libations leave me shy of social gatherings for now. Just until I get my feet strongly beneath me. Resolve steadied. It’s a welcomed time out after the holidays.

Plus, I’m competitive and I want my name on the Leaderboard for women in the 10K category. I’ve been watching the scores to date, and while my 45:22 was impressive someone beat it and that made me want to just go again.

It sucked more this time than last. It just plain sucked and the entire 44 plus minutes of rowing the mind is going through a very small rotation of thoughts something along these lines; 998 meters down, only 9,002 more to go, adjust your speed, keep the same pace, sit up straight, shoulders back, tight form, 1,250 meters down, only 8,750 more to go, adjust your speed, keep the same pace, sit up straight, shoulders back…

A majority of the battle is in taming the mind.

You can quit, but you don’t. So you sit there and row. You have no where to go except where you are. And so you focus on what is directly in front of you: the electric reader which is constantly reminding you how far you have come and have far you still have to go. It’s a battle between pessimism and optimism. Whether there’s more meters behind you or in front of you it is up to you to decide how you see them.

The result from today’s 10K row: 44:40. I shaved a minute off of my time from the last row four days ago.

2013 Row.

“Anyhow, I’ve learned one thing now. You only really get to know people when you’ve had a jolly good row with them. Then and then only can you judge their true characters!”  ― Anne Frank

holiday cheer

This was in the break room this morning. First day back to work in the New Year. I understand how baking and sharing is a form of love, it’s just I struggle to find the logic in sharing something that is a vice. Something the majority of us struggle against. Except the world would be a dim place without any cookies. Just the word ‘cookie’ is such a happy word. Think, Cookie Monster.

Doesn’t get much more loveable.

The 90 Day Challenge is up and running. It is Day 2. I feel sleepy as I write this, imagine it’s due to all the gluten and sugar and tequila draining from my system. Not that the wheels completely came off over the Holidays, but there were moments of indulgence. When you’re with friends and family and feeling festive it just feels damn good to join in the merry making. It just feels good.

It’s a part of the connecting process.

But now I’m ready to get serious. I’m ready to clear my head and my body and reach some new goals. It doesn’t happen all at once this clearing of mind and body. It’s a slow determined process. Small steps at a time. Day by day of one healthy choice after another. Momentum being gained in the direction you are determined to head, towards a more healthy strong clear-minded you.

There are four specific goals I would like to achieve within the first 3 months of 2013, the 90 Day Challenge period. Achieving these specific goals will solidify the ground beneath my feet on a new path paved in the direction I intend to go:

  1. Get a real pull up
  2. Apply to Grad School. Deadline March 1
  3. 24% body fat
  4. 300lbs. Deadlift

2nd 90 Day Challenge Benchmark WOD:

Row 10K for time.

Completed: in 45:22

The only way out is through.

“Each friend represents a world in us, a world possibly not born until they arrive, and it is only by this meeting that a new world is born.” ― Anaïs Nin


I. Row 2k for time

Completed: 8:11. New PR! Hoping this also earned me a trip to the Leaderboard. We will see.

II. 5 Sets:

Max Strict Pullups

15 Burpees

*Rest 1 minute between sets

Completed: Barely. Was tired and simply trying not to hurl.

No one likes Burpees. No one. Okay, maybe someone does. And if it happens to be you, shoot me an email and plead your case. I’m interested.

I do not like burpees. Nay, I think I’m actually afraid of them. One, my burpee execution is dreadfully slow. Most folks are already headed back up while I’m still moving in the downward direction. If anything, doing burpees in a group has taught me to not mind being last because last is where I usually end up. As everyone around me finishes and is standing there waiting for more direction or setting up for their next movement, I’m the lone clap in the distance as my 5 point burpee execution draws to a close. Not making this stuff up. +

Two, burpees simply suck.

So, when I saw tonight’s WOD I thought, ugh. I’m so not in the mood for this. Feeling lackluster. Feeling less than awesome. Feeling slow. Don’t need to be reminded in public. But, the 2K row. This has been on my list of benchmarks that must be revisited! And so off to ACF I went.

On a personal note, I’ve often tried to put into practice the saying, ‘The only way out is through.’ Mostly when it applies to personal moments, relationships, stressful situations, life happenings. Scenarios. Crossfit is taking this to a whole new level. It is teaching me how to physically get comfortable being uncomfortable. To take whatever it is I am afraid of, what scares me most, and dive straight into it head first.

Bring on the burpees, I say!

It may take me longer. But, I’m not going to walk away, I’m not going to not show up. I’m simply going to give it all I’ve got.

Work on your sucks, and the rest will get better too. It is simply the way things work.

The only way out is through.