That's a wrap! The 2014 Open went out with a bang with a task oriented WOD for time. This was by far one of the hardest WOD's I have ever done (the 2013 Subway Series "Cindy in the boat" definitely rivels 14.5!) My time, 18:54 Rx, not my best performance but I will take it. I am really proud of how all of the SIC members performed during the Open. We have some great athletes. Way to go Bill French for being an inspiration and finishing every rep, plus an extra burpee! But now it is time to get back to our regularly scheduled programming. At least Fran won't feel so bad anymore!
One of the things that I love about CrossFit is that the results of the workouts are measureable. Analyzing the data allows you to see where you are improving and what skills you still need to, or want to improve upon. (There are, and always will be things to work on!) I wish I would have recorded every WOD from the very beginning. Oh well. I started to consistently log my workouts at about 5 months in. Now I log them here.
Exercise is only one piece to the fitness puzzle. Nutrition plays a huge role. Therefore, I have added an additional page to record my food and water intake. As Coach Glassman says, "Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar." Therefore, I will be following the Zone diet as recommended by the founder of CrossFit.
The Zone diet, developed by Barry Sears, is based on the 40/30/30 principle. He found that optimal nutrition occurs when a meal is comprised of equal blocks of carbohydrates, protein and fat. 40% of the calories from carbohydrate, 30% from protein, 30% from fat. I fall into the medium sized female category so my diet will consist of 11 total blocks for the day: breakfast 3, lunch 3, snack 1, dinner 3 and snack 1. You can find more info about the Zone diet from the book or at www.crossfit.com.
In true CrossFit fashion, I decided to turn this endeavor into a measurable challenge. I will adhere to the Zone for 12 weeks and will base improvements in fitness on performance, body measurements and before and after pics. And since today (3/30/14) is the new moon (Black Moon that is) it is the perfect day to begin a new adventure.
14.4 was a toss your organic, paleo cookies type of WOD! The 60 calorie row took me 4:09 and I felt like I was getting some good pulls in. I was even able to link my first 10 t2b. It was at the 30th t2b when shit hit the fan. Nausea and dizziness set in. I could feel the fish oil pills I took at 1pm start to come up! (So much so, I had someone bring the garbage can over.) But my awesome cheering section of Rachel, Coach Doug and Rebecca kept me going and I finished the last 20 t2b as well paced singles.
Then came the wall balls. We do not like each other. But I broke them up into sets and got through all 40. (Had a few no reps but I'll take it.) Then it was time for for the cleans. I barely had anything left. My goal was to make it to the cleans and I was very happy to get 12 in all. (Almost had 13 but failed on one.) It took a little while to recover after this one. I lay on the floor rocking back and forth gasping for air.
There will be no repeating this WOD. As Rich Froning said "Anyone who redoes 14.4 is sick in the head." Speaking of being sick, I found out the next day that I had a double ear infection. So I am extra proud of how I was able to attack this WOD with such intensity even though I wasn't feeling my best. I am going to rest up over the next few days. This way I can be nice and fresh for 14.5. Burpees and thrusters anyone?
Looks like I got my wish for something heavy in 14.3! I planned on doing this WOD Friday. But Coach Marc programmed heavy deadlifts Thurs. (Ahhh! He did it again lol) Good news: 10 pound PR, 250! Bad news: lost form, rounded cat back, ouch! I took off Friday to rest my sore low back and hamstrings. I knew I had to move around on Saturday or I would lock up like the Tin Man. So, I did a super scaled WOD to loosen up. It definitely helped.
Sunday morning came and I was still somewhat stiff. I wanted to get in a good warm up before I attempted 14.3. I took a 75 minute hot power yoga class and drove right to SIC with my heated seat on. Best decision! No pain or discomfort before starting.
14.3 was a "how much pain can you take" kind of WOD. I started to feel my back seize up midway through the 155# deadlifts. So I went to singles earlier than I had planned. I pushed through and in the end finished with 115 reps Rx! Once again, I surpassed my goal. It took everything I had to get through those 185# deads and you can see it on my face in the picture below. (Thanks to Charley Sweet for taking such amazing pics.) I am happy this one is over and can't wait to find out what is next. Hmmm burpees?!
So we meet again C2B pull ups! I completed 14.2 on Friday. Chest to bar pull ups are no joke. It takes that extra effort to actually touch the bar which eventually sends you over the edge, feeling like there is nothing left in the tank. After I caught my breath, I was able to discern that it felt like my forearms were going to burst! I can say that I really gave it my all.
My goal for this WOD was to complete the first and make it as far as I could through the 2nd round. I finished with 64 reps Rx! And hit my goal. This WOD shows how far I have come over the last year. During 13.5, a similar type of WOD, I was able to do 8 C2B pull ups and I was thrilled. This year I quadrupled that number with 32! It amazes me how much stronger and faster I have become. I can't wait to find out what 14.3 will be and am hoping we will get to lift something heavy next.
Yesterday I completed 14.1. (I just love this time of year!) Staten Island CrossFit was buzzing with energy once again. The WOD was intense and quite a lung buster. When it was all said and done I completed 4 rounds, 30 double unders and 1 ground to overhead= 211 reps Rx. I say ground to overhead because I switched to clean and jerks in the 2nd round. Hey, why not? It was in the rules and C+J's are a little easier on my shoulder. I am happy to have surpassed my goal of 200 reps. The last time I performed this WOD was 4/4/13 and I was able to get 140 reps Rx. Big PR: 71 more reps than last time! I just love it when I kick my own ass! That's what CrossFit is about. It's about becoming a better version of yourself every day you step inside your box. Accomplishments like this keep me coming back and push me to do my best. I can't wait to find out what we will be doing for 14.2 later this week!
This week the ECC Biggest Loser contestants weighed in on my new body composition analysis scale (Escali). Yes, I know that these types of scales in general are not very accurate and are no where near other methods of testing, including the Bod Pod and hydrostatic body composition analysis. Yet the scale is easy and portable enough to use in this setting. I figured it could give the contestants a general idea of where they stand. During the weigh ins I noticed that some of the contestants' water weight reading was low. So I decided to do some research.
Water is a fundamental component of all cells in the body. 45 to 65% of total body weight is made up of water. On a regular day, the body loses two to three quarts of water from urinating, eliminating fecal waste, sweating and through water vapor exhaled during respiration. At that rate of loss, it is important to replenish water every day and more important when it is hot outside, while exercising, sweating, when taking medications and during times of stress. Drinking water helps maintain the balance of body fluids. It energizes the muscles, keeps skin supple, assists the kidneys in transporting waste and maintains bowel function. Drinking water is essential to health!
But how much water should we drink? We have all heard that we should drink eight 8 ounce glasses of water a day. But is this fact or fiction? There are no good scientific studies to support the eight by eight rule. The origins of this recommendation date back to 1945. Now, the Institute of Medicine sets general guidelines for total water intake. It recommends that women consume a total of 91 ounces (that’s about 2.7 liters) per day from all food and beverages combined. For men, it’s about 125 ounces a day (or 3.7 liters). Depending on your diet, about 25% of the water you consume comes from your food. See the chart below for water intake recommendations for various stages of life. Then grab a glass. Cheers!