|First workout was intervals of row, burpee box jump overs, 1-arm dumbbell snatch, and kettlebell swings, pictured here|
|The second workout was a clean ladder (with axle bars). Before cleaning each bar you had to do 20 heavy jump ropes.|
|Cleaning the axle bar|
|The last workout was 7 minutes of (20 Deadlifts [155#], 10 HSPU). The DLs were less than fun for me|
|Handstand push-ups, however, are one of my favorite moves!|
As some of you know, I competed in the CrossFit Open March 6th- April 7. Each week, a new workout was released and over 100,000 worldwide participants had 4 days to perform the workout in front of a judge at any CrossFit gym or as a video submission. This was the first round of qualification for the Crossfit Regionals, held in May and June, and then the CrossFit Games, held in late July.
The Open is a perfect way to gauge progress. Last year I placed 297th out of 1221 women in the Northeast; this year I placed 76th out of 2915 women in the Northeast. (That means--if my calculations are correct-- that last year I fell in the top 25% but this year I squeaked into the top 3%. Is that right? Someone check my math.) Last year, CrossFit Rochester qualified in 15th out of 168 teams, and this year we qualified in [a tie for] 15th out of 262 teams. Since the top 30 teams move on to Regionals, we have once again earned ourselves a spot. While our official team lineup has not yet been officially named, I can say I will be going to Northeast Regionals as either a competitor or an alternate. The competition will be held May 17-19 in Boston, so the next 4 weeks of training will be important, exciting, and tons of fun.
What's not tons of fun? School, of course. And the fact that I graduate on the same weekend as regionals. Missing the ceremony doesn't matter to me, but the fact that that the 5 most important weeks of the year's training fall during the 5 most awful crunch-weeks of school matters a great deal. I'm not great at double-tasking, as you can probably tell from my blog; I like to focus on big things with few distractions. During hard training blocks, I like to fill my free time with sleeping. Conversely, during my last month of each semester I normally let my sleep, diet, and training take a back burner as I crank out papers. But this time, neither of those normal approaches will work. Grr. The only consolation is that Camille Leblanc- Bazinet has been tweeting about the very same problem, and I'm pretty sure she's dealing with it just fine. And of course Julie Foucher placed second in the world last year during her first year of med school. So I guess I'm in good company: just need to put my head down and get sh*t done!
|Camille on the left and Julie on the right: my CrossFit scholar idols. HOW DO YOU DO IT|
|from google images|
As a US kayaker, I am keenly aware of the difficulty of competing in a Euro-dominated sport. Not only do you have to travel to another continent for all your major races, but you have to contend with countries whose kayaking (or skiing) culture dwarfs anything in the United States. But in the face of all that, look what the skiers have done in the past two quads. Work. This is an amazing time to be an American cross-country skier!
Oh and PS, even cooler: my friend/fellow Section V racer Audrey is in Italy covering all this for fasterskier.com. (My mom got the scoop from her mom when they ran into each other on the Roch ski trails this weekend. Don't you love moms?) Go Audrey!
|Split snatching 95# because I still don't like to squat|
|Me and Anna|
|Plate drag-- wherein feet are on a plate and you just wheelbarrow yourself forward|
|Meghan and me at the chalk-trough pre-workout|
|Lining up to start the row- Jess, Meghan, me|
|21 deadlifts with the short plates. Steph's caption on this picture was "North-going Zax and South-going Zax." I love Dr. Suess!|
|Me, Erin, and Meghan happy to be DONE! Thanks Steph for the pictures!|
A couple people have wondered to what I attribute this improvement. Legs, legs, legs. As I've written about before, when I started crossfit in 2010, my max bench was 150lbs and my max back squat was 115lbs. I could do 25 strict pull ups in a row but I couldn't even deadlift my body weight. It has taken a LONG time, but my legs are starting to catch up.
Next question people ask: "Will this help your kayaking?" Well, I don't think that being a quadzilla (with, say a 280lb back squat and large leg muscles) would help my kayaking, but I believe where I am now definitely will help. Strength-to-weight ratio in a kayak is paramount, and since my body weight is the same as when I was kayak racing, I know that I have gained muscle mass and lost body fat. Even though most of that strength gain is in my legs, I can always use some more hip drive in the kayak and push-pull on the footboard!
I will be focusing on CrossFit until I graduate from college (May 18), so I am going to continue to drill the legs until then-- and maybe even after that! It feels surprisingly good to be a more balanced athlete. My body can do a wide range of movements now (not just shoulder and core!)
The first three workouts were rapid-fire.
1.) 3 minutes to max snatch
--1 minute transition time--
2.) 3 minute AMRAP (as many rounds as possible) burpee box-jump/ chest-to-bar pull-up ladder
--1 minute transition time--
3.) 3 minute AMRAP wall-ball (14lbs)/ toes-to-bar ladder
I was a bit disappointed with my snatch (I ended at 120lbs), but the other two workouts went well.
Later in the afternoon, we completed the fourth workout.
13-minute AMRAP (as many rounds as possible) of:
5 push-ups, each push-up traveling on and off an atlas stone
7 front squats with the stone (75lbs)
9 shoulder-to-overhead (95lbs)
11 box jumps (24 inches)
I was able to fight through the final workout well enough to tie for third place in the competition overall. It was, as always, a fantastic day competing against fantastic athletes. I can't wait for the last round this weekend.
|Snatch progression at 105lbs, yeah not perfect|
|Stone squats. Look how much fun I'm having|
|Andrew, Nick, and me hamming it up for the camera|
|Push-jerking during the last WOD|
|Women's podium: me and Jess McNabney (tied for 3rd), Jennifer Lesniak (2nd) and Meghan Kelly (1st)|
On Saturday, Crossfit Buffalo hosted the first round of the Western NY Hammerhead Fitness Games. It felt so good to get back into competition mode. Autumn in the gym was productive and fun, but for me CrossFit is not just a kayak lifting program anymore. It's a sport in itself, and I absolutely love going head to head with the girls from other gyms, especially because no one knows what the events are going to be ahead of time.
There were three workouts.The first was a 7-minute muscle-up/clean&jerk ladder (115# for women). I was excited to try out my muscle-ups for the first time in competition, and I was stoked to get 9 total during the workout.
|C&J and MU|
|Double unders and KB snatching in a heat with Melissa, Anne, Erin, and Alicia|
|Some of the CF Rochester female contingent:Lindsey, me, Erin, Alicia, Isabelle. Missing Meghan and Beth|
|Look at the little baby kettlebell I found!|
|Erin and I are number one at napping. If we don't beat you in the workout we'll crush you in recovery|
So basically I'm declaring it a tradition for Mickle to visit me around New Year's every year. And traditional for us to have a great time. This year, she flew in on New Year's Eve. Remember that snowstorm on my birthday? And how we had about 18 inches of snow? Mickle and I wasted no time getting in to the winter spirit. And what's more spirited than an igloo!?
|Champagne. Champagne is more spirited than an igloo.|
|The first layer|
|The seventh layer|
|COMPLETE! And yes, we have a mailbox.|
|Mickle, me, and Katie. . . reunited!|
Mickle and I also did lots of xc skiing, snowshoeing, and CrossFit. It snowed almost every day!
|On a snowshoe adventure|
|We adopted Stanley at the end of August from Pitty Love Rescue, an amazing pit-bull rescue in Rochester, NY.|
|I competed in Voodoo Fitness's Pump and Run, which is the coolest concept ever. After a weigh-in, you perform max number of reps on bench press at a percentage of your body weight. Each rep counts for 30 seconds off of your finishing time for a 5k, which you run the following morning. I love bench pressing. I wish all 5ks had a bench press element.|
|This is little Stanley, doing the two things he does best since the day we adopted him. . . snuggle, and sleep!|
|I wasted no time in getting Stanley out in my canoe. He did pretty well, although he was more interested in trying to drink the creek water than staying still.|
|In early September, I competed with Jess at the Triathawod, which was fun except for the running part (and the lack of bench pressing).|
|In early October, I competed in a 5k kayak race at the Erie Canal Boat Company, and afterwards swapped my sprint boat for the most bathtub-esque kayak available so I could take Stanley!! My relatives were visiting from Chicago, so my cousin got to go out too.|
|Stanley was amazing in the kayak. After a few minutes he laid on my lap and went to sleep. No kidding.|
|In October I participated in Kalsu for a Cause at Crossfit Boomtown, which was the breast cancer fundraiser we subbed for Barbells for Boobs this year. It was a much harder workout, mostly because my baby kayaking legs can't handle 95-pound thrusters. I think I embarrassed myself.|
|Here are all the dumb books I read this semester. You know where I put them? In a box that I won't open for a very, very long time. Fair warning: my bitterness gets worse every semester. Sorry for not being sorry.|
|To my delight, Stanley LOVES the snow! We got a storm on my birthday that delivered 18 inches of glorious powder. The only thing better than snow= a puppy going berserk experiencing snow for the first time!|
|I found Rich Froning at Crossfit Rochester!! I thought it was Andrew. . . but then when I saw the back of his shirt I realized it was indeed the legendary Froning. Crazy town!|
|I finally got my muscle-ups to the point where I can do more than 1 per day. Woohoo, that only took 7 months!|
|Love love love this photo of Stanley. . . thanks for the antlers, Adrienne!|
|I am, of course, a Christmas baby (almost). This year in lieu of a cake I did sushi. Which is extra awesome since my family doesn't even like sushi. Win!|
|Julie and I planned a CrossFit kids party at the gym, which was a great success. . . Santa even made an appearance!|
|Family Christmas photo 2013|
|Holly and me|
|Marc and me|
The folks at Will Arts photography took these and other great photos of the event. More can be found here.
I'm so happy I got to spend time with everyone, even if it was short-lived.
|Kyra, Grandma, Melissa, and me. Do you see the family resemblance?|
|A difficult workout for a great cause|
|Post-race, K4 200m. So glad we threw a crew together for this!|
|You're supposed to keep the round side DOWN, Brian|
|Joe G.'s valiant effort|
|I know you're jealous of my crew|
Ted Gough took some amazing pictures, as usual, and I've shared some below.
|Knocking out some ground-to-overheads, with Erin in the background changing out her weights|
|The first workout was an AMRAP of 10 ground-to-overhead with weight increasing each round, 10 chest-to-bar pull-ups, and a trail sprint that took somewhere around 60-90 seconds. Here I am coming off the trail run and heading to the pull-ups|
|Chest-to-bar pull-ups are my favorite!|
|Matt used the third heat to his advantage and won this workout by 1 rep|
|Women's podium. First place went to Sheila, followed by Michelle, Ashley, and me|
|Proof that Matt does smile|
|Start of the amateur c2 race (13 miles). Adrienne and I are in the middle. I'm in green, she's in black.|
|Adrienne and me, paddling out of the portage to finish the upper loop of the race. Thanks to Danielle for the pictures!|
|Me during the 9-mile c1 race, I think just after the portage|
|Paddling to the finish line. (Big thank you to Rebecca Gilfus for taking these c1 shots!)|
|I made signs, which were featured on one of the crossfit games videos!|
|Here's Nick modeling some of the signs I made|
|I knew he'd like this one especially|
|Matt snatching the 100lb dumbbell during the snatch/sprint workout|
|CFR cheering section!|
|Loosen, Joe C. (in the green shirt), Stash, Kam, and Janet. Right before the team Diane workout|
|Matt starting off the row/pistol/clean workout. Julie, Stash, and Kam complete the relay team|
|Joe G. snatching like a boss|
|The boys modeling their mustaches before the snatch ladder. Loosen, Matt, and Stash|