The CrossFit Koolaid

   I can't believe it has been a solid month since I've blogged.  But don't think that means I have quit.  Oh no.  On the contrary.  I am fully hooked on the CrossFit Koolaid!  This week finishes my second complete month at CrossFit Amplitude.  The results of my time there have been staggering.  I am down to 209lbs.  That's 28lbs from where I began.  I have lost a total of 22.5 inches from various places on my body, 12 of those inches from my waist alone.  I feel FANTASTIC.  Sure there are still days that I don't want to go to the box.  But now if I don't go, I miss out on my "fix" of that Koolaid.

  Last week I did the baseline workout from my very first day to measure my progress.  


500meter row
40 squats
30 situps
20 pushups
10 pullups 
For time.  


  On that first day it took 9 minutes 36 seconds for me to complete.  Last Tuesday it only took me 7 minutes 6 seconds.  That is serious progress.  

  Today was great as well.  I have found a fondness for weight lifting I never knew I had.  I am actually really strong.  Today I was able to deadlift 175lbs successfully, and with decent form!  I am still trying to conquer real pullups and real pushups but I know they are not far behind. 

 

We were doing push press.  That is 55lbs.  I need to get those elbows up more!!

 
  I think throughout my whole experience with CrossFit,  I found something inside of myself that I hadn't seen in a while.  A determination that has allowed me to finish some of the most grueling WODs.  That determination has spilled into other areas of my life.  Before on my days of from work, I would literally sit on the couch the whole day.  In fact, my old couch had a sink hole where my ass was!(I rewarded myself with a new couch recently!)  Now, I take the dogs out to walk them.  I mow my own yard.  When I do tours at work, I don't get embarrassing out of breath from walking up the stairs.  I don't worry about parking close to the grocery store because I am too lazy to walk an extra 200 yards.  I can buy clothes from any old place instead of having to go to the "big girl store".  I am no longer obsessed with my weight.  In fact, I rarely weigh myself.  It is just not important.  What is important?  Living.  Experiencing this life for all it has to offer.  Pushing myself past every comfort zone I have ever had.   

  So Yes.  I am hooked on the CrossFit Koolaid.  Keep serving it up!!

I don't Wanna!

      This week on the whole has been fantastic.  I have achieved several personal bests.  Tuesday I ran a complete mile.  And understand, I was the kid in PE during the physical fitness test that never actually completed all four laps around the track and just said I was finished.  And 3 laps still took me around 20 minutes.  I finished a full mile in 13 minutes.  And the whole thing, not just the "ok I'm done" mile.  Wednesday was great as well.  I did most of my work out on the actual bar doing pullups.  They have these great bands that can help, but even so I was off the gymnastic rings and really doing pullups for the first time in my life.  
     This morning was hard.  I woke up in a precocious mood.  I toiled for the first hour I was up about whether I was actually going to go to class today.  I didn't WANNA!  I have yet to skip a class that I planned on attending.  At 10:30 I literally drug myself off of the couch and changed into my workout clothes.  I got in the car, drove to the box, and walked in the door 5 minutes late.  I just was not in the mood if you get my drift! 
     Once I got there, I tried to put all of the "worldly baggage" down.  It was like running on the beach in the soft sand.  I felt every step, every rep, every struggle.  Today was especially hard.  We did an outside workout that consisted of the following:

1 minute each of Tire Flips, Kettle Bell Sumo Deadlifts, Overhead Squats, Sledge Hammer Swings, and Rope Sand Bag Pulls.  Oh and we repeated all of this four times with 1 minute rest in between.  

    I struggled through this whole workout more so than any other the whole time I have been on this adventure.  And trust me, it wasn't a physical struggle, it was mental.  I had a great partner, as we took turns at stations to not get in each others way.  Her name was Jessica.  She was an experienced crossfitter, but from what I gathered, this was her first time at our "box".  She was so encouraging and helped me keep pace with her.  My trainers were also awesome as always.  The three of them offer a different dynamic which compliment each other perfectly.  

  The point is I finished.  I didn't cave.  And now I am completing the second part of my day.  I didn't want to blog today.  I didn't want to talk about a struggle that was mental.  I have always prided myself on being a "strong woman".  Things don't affect me.  So admitting that I have struggles, especially mental ones, is really hard.  But that's when it's most important.  It is often hard for us to admit when we need help.  Need to be pushed a little extra, need a little extra support.  I needed that today, and it came to me without even having to ask for it.  It is the reason I love this program, group of people, family if you will so much.  They have taken the time to get to know me.  Physically, mentally, emotionally.  And when I was at the end of my "rope", they were there to push me, help me, lift me up.  Even when "I didn't wanna" they helped me through it.  Another day down. Another step closer.  


Sometimes even when you "don't wanna", you "haveta".  One foot in front of the other keeps you moving forward.  Thanks CrossFit Amplitude Family for that push.

Big Girl Box Jump

A month ago today I walked into CrossFit Amplitude to get a feel for whether or not this was something I thought I could do.  I left there sweaty and thinking, "Well, I will give it a month."  Today as I made my way to class I thought of all of the changes this program has offered me in just this short time.  I can walk up a flight of stairs now without becoming winded.  I am no longer haunted by back pain and joint pain, as my muscles are getting stronger to actually support my bones, not the other way around.  But the biggest change is my outlook.  "I can't do that" is simply not in my vocabulary.  Today I had a personal victory.  I did actual box jumps.  Not modified ones.  The real ones, on the actual box.  It felt great.  Justin, one of my trainers, took a video if you would like to watch.  

 It may look easy, but my first week of class, I could barely jump 8 inches off the ground.  It is just one more victory.  


Our WOD today was also particularly challenging.  It was as follows:

5 Rounds of the following exercises for time:
10 Power Snatch I was using 35lbs
10 Box Jumps
10 Pullups (Still on the rings with these, I mean have you tried a pullup lately?!)

I was able to complete this workout in 12 minutes 46 seconds.

I think my favorite aspect of my new lifestyle is my lack of complacency in the box.  I am willing to push myself harder than I ever have in my whole life, and yet I still keep coming back for more!  I have started the recommended eating plan called the Paleo Diet.  As I follow it, I will blog on my progress. 

I feel great!!!

21 days to make a Habit

I have read on several occasions that it takes 21 days to make or break a habit.  I am almost there.  This begins my third week of WODS with CrossFit Amplitude.  I think my favorite thing thus far has been that I haven't done the same thing twice.  Well other than run!  I still am not a fan of the running, but I understand its necessity and do it because it will make me better, stronger.  And stronger is really all its about. 

Today's workout I will have to say may have been my favorite so far.  We started of with a 400m run as well as bear and spider crawls (its exactly what it sounds like) and of course fundamental movements which would lead into our WOD.  

Today's WOD was as follows:
 

3 Deadlift

6 Ground to Overhead

9 Overhead Squats

7 Minutes AMRAP

It was my first day using the bar with actual weights on it.  It was fun to put into actual use all of the movements I have been learning in the last two weeks.  And even though I knew my quads were going to be killing me later, I went after this workout.  I never thought of myself as someone who would enjoy lifting weights, but it makes you feel really powerful.  I can actually feel a difference in the way my body feels after a day of lifting cases of wine at work.  It's like I am a car, and I just got a new set of tires.  I can feel the strength in my legs improving and it just makes me want to keep working, harder and harder every day.  

So I will be up at 5am tomorrow.  To get ready for the day, the month, the rest of my life, fighting to make it to my 21st day.  To make this great new feeling a habit. 

Hard work=Results. Period.

It's something my parents have always tried to instill in me from a young age.  Hard work=Results.  This adventure that I have begun with this new family of crossfit is no exception.  Today was a great workout.  I felt rested as I walked into class and I was ready to get my hands dirty.  We started once again as always with a bit of running.  I still hate this the most.  But I do it.  Because every day the running gets a little easier and the more I do it, the harder I work, the more positive the results.  After we were warmed up we once again went over some of the fundamentals of proper lifting techniques to ensure every one's safety.  I have definitely learned that you can really hurt yourself if you lose form, it is essential.  Our WOD was posted on the board as always.  It was as follows:

3 Pull Ups.  I am still using rings for these

6 Back Squats  Today I used 15lb dumbbells for these

9 Dead Lifts  I used the 15lb dumbbells for these as well

and then repeat as many times as possible in 6 minutes, rest for 2 minutes, and repeat.  

I am finding the pull ups easier and easier.  Almost ready for the big girl bar!  It is amazing to me the progress I have seen in just one week.  I was able to do this routine 10 times total in the 12 minutes.  I felt really good about that.  And even though most people were lifting more than me in the class, it doesn't matter. Again, the coolest part about crossfit is it is truly about your own personal best.  Each time you want it to get a little harder, but be able to do it a little faster.  

I have tried really hard to stay off the scales.   But when I got home today, I couldn't help myself.  So here are my stats from last Tuesday in comparison with today. 

3/21/12                             Today
Weight 239                         Weight 234
Bust 51 inches                     Bust 46 inches
Waist 47 inches                   Waist 43.5 inches
Hips 53 inches                     Hips  51 inches
Thigh 24 inches                   Thigh 24 inches
Arm  16 Inches                    Arm 15.5 inches


These are results. If you have any questions about whether or not this program works, I am proof!  Already.  In one week we are talking 11 total inches off of my body.  You just can't argue with that!  I worked for it though.  Every drop of sweat, every sore muscle has been totally worth it.  I know the commercials on TV of this program are scary, but it can work for anyone!  All you need is that great equation.  Hard work=Results.


                             

Terrible Tuesday

Today was tough.  I was supposed to be there at 5:45 this morning and slept through my alarm.  I was a bit devastated.  I am on such a roll!  Luckily I was able to leave work a little early and get my WOD on!!  Class started with 700 singles on the jump rope.  It was a lot.  Mostly because I am not that coordinated.  I think the most I did in a row was 17!!  I was the first to get downstairs and one of the last to finish, but no one judges.  We worked on our elements.  Basic fundamental movements for olympic weight lifting with a pvc pipe to ensure we each understood the correct form.  And form is everything.  I was very sore in my arms and shoulders from my workout yesterday which included pullups with a 10 second melt (called a snatch).  My back was hurting for sure!  After our warmup we went straight for the WOD.  

20 Kettle Bell Swings
100m Run
20 Box Jumps
100m Run
20 Ball Slams 
100m Run

The clock was set for 20 minutes.  We started. The kettle bell swings sound so innocent.  They hurt.  And then the running!  I hate running.  I have 30lbs of belly fat that I can feel with every single step, but I do it.  And as I pass my other classmates, they cheer me on.  Helping me push through.  Box jumps are next.  These are tough.  Jumping with both feet may sound easy, but you try it!  It isn't a movement that is used often every day.  And then more running!  Next is ball slams.  I made it through these the easiest. But again, back to the running!  I managed to squeak in with 3 times total of this whole routine before the clock reached 20 minutes.  Next time I'll do it 4 times. 

And yes, as the newness of this whole experience wears off so to speak, I found myself today counting down my work day to make it to my WOD.  To get to that point of one more step closer to a goal. To my goal.  One day stronger, one more inch lost, one more pound of fat turned to muscle.  I made it through Terrible Tuesday.  And I can't wait to get up in the morning, and do it all again! 

Class last Thursday.  Passing the 45lb plate 3 times. Twice.  The bench is an illusion! 

 There is no bench!

Hopper Friday.

This morning was the smallest class I have been to as of yet.  Only 5 people.  We did our warm ups which today consisted of bear crawls, lunges, and of course, a jog.  Our day today was titled "Hopper Friday".  Our trainer, Josh, came in with a box of small pieces of paper with exercises written on them.  We would each draw from the box to make our workout for the day.  Here are our lottery winnings:   
                 10 Tire Flips
                 15 Push Press
                 20 Ball Slams
                 25 Air Squats
                 20 Sit Ups
And we would repeat this 4 times.


Did I mention yet the state of my quad muscles this morning?  They hurt.  They hurt like really bad!!  I mean it was literally hard to sit down on the toilet this morning, just to get a little personal.  But as I warmed up and my blood began flowing, I almost forgot I was sore.  Until I got to the squats anyway!  Here's me actually flipping the tire.  I really surprised myself! Again!

 

 I made it through the week.  Week one.  And there was totally a moment at 6am that I had a mental fight with myself to get out of bed.  But I got up.  I went.  I conquered.  Another day I made it through it.  I have had so many people tell me that crossfit was only for serious athletes.  I realized today I am a serious athlete.  I may not be at my best yet, but I will be.  And every day I make it through another WOD I am one lap closer.  

The War.

Today started with about a 200 meter run.  Keep in mind this is the warm up to the warm up!  We did several different calisthenic exercises up and down the parking lot in the back of the building.  Again we are still in warm up phase!  We paired up and did high fives in pushup position rotating hands, and then 20 squats.  We did this twice. Again still warming up.  It was an unusuallly large class.  Josh and Justin, our coaches, had us line up shoulder to shoulder on the back wall of the box.  We all got in squat position against the wall and passed a 45lbs. plate down the line of 18 people and passed it back again all the while remaining squatted against the wall.  We did this 3 times down the line and back and got about a 1.5 minute break, and then we did it again!  I didn't stand up once.  A true battle of will in my mind.  My quads were and still are most sore from my new regime.  They were burning like someone had a blow torch aimed at each leg. 
And we were still warming up!

Then came the introduction to the "Helen". 

20 Kettle bell swings
12 Pull ups (I used ring pull ups to substitute.... for now!!!)
400 Meter Run ( I did a 400 meter row instead.)

OH and you repeat this.  Not twice, but three times!

The clock was set, and the time started.  These kettle bell swings may look like a peice of cake, but they are tough.  And there is no cheating in crossFit. Form is essential to make the most of your time and remain uninjured.  The pullups were not so bad on the first two rounds, but the third round had me grunting outloud.  The toughest was the rowing.  I was doing my best to keep from passing out by the last 400 meters.  I could hear others who finished before me cheering me on the background, but I swear they seemed like they were in another dimension!  Josh, the coach, could see me laboring and came right over to guide me swiftly through the last 18 rows.  Helping me keep form, and helping me finish the rowing and finish the workout.  Keeping me focused. 

15:31 was my time.  Another day down.  Another day down and I still haven't thrown up.  But I wanted to!  Leaving that building really makes the world look a little brighter.  The trees are a little more green, the sky is a little more blue, not because it was cloudy when you walked in, but because of the shear sense of accomplishment you get from finishing a workout.  Not just a workout, a WOD.  A war.  Between your mind and your body. 

 I am addicted already.

The Box

Today was my first day in what is known as "The Box".  Intimidating to say the least.  Not to mention that everyone else there was WAY beyond my skill set.  They were all so kind to introduce themselves to me and even begin to show me what some of the exercises were before our trainer came in.  There is a dry erase board that tells everyone what the WOD or workout of the day will be.  Today seemed to be a particularly hard workout according to the other crossfitters.  And they all were so excited about getting their butts kicked.  Together.  They have all shed sweat and suffered together to accomplish their own personal goals.  How cool.  As we started the "warm up" I was thinking, there is no way in hell I am going to be able to finish this without passing out, throwing up, or quitting.  I was already sweating and breathing heavy and we hadn't even started the real WOD yet.

Today's WOD consisted of the following: 

20 Box Jumps(exactly what it sounds like!)

20 Dumb Bell split cleans

5/5 Turkish Get Ups (otherwise known to me as I've fallen and I can't Get Up!!)

400 meter Run (I did a 200 meter so not to die!)

 OH and all of this was repeated. THREE TIMES!

I will have to say it was by far the hardest I have ever worked out.  The last time I can remember running was when I was being chased by a neighborhood boy when I was seven!  When I left, it looked like I had jumped into a pool with my clothes on, but it was blood, sweat, and tears!!  Well maybe not actual tears, but tears from the sweat burning my eyes!  I did it.  I finished.  I didn't walk once. I didn't stop, I just put one foot in front of the other until I was at the end!  Below is a pic of all of the times of the people who shared this experience with me today.  It is blurry because my hand was shaking so hard when I finished, I couldn't steady the camera!!!  While some of the workout was slightly modified for me as a beginner, I still finished, around the same time as everyone else.  I loved it.  I may not be able to walk tomorrow, but today, I feel awesome!

The Beginning

My purpose in writing this blog is to chart my progress and journey to personal fitness in the program CrossFit Amplitude.  Today I come out of hiding and shed light on a subject that a lot of people feel is taboo.  Obesity.  In January, I stepped on the Wii fit to have a little fun, and was told by the computer that I was obese! Me? I've always been a little chubby, or "big boned" as my Grandmother always called it.  But hearing that word set a tone for me.  237lbs. 37 BMI.  These numbers were devastating.   After working out on my own, cardio, weights you know the drill, I was not seeing any results.  I wanted something dramatic.  A true lifestyle change.  As I left for the gym several weeks ago, I noticed my neighbor had a sign on the back of his car that read CrossFit Amplitude.  I had tried another CrossFit program in town and was not overly impressed, but something drove my car to that gym. 


So today I begin. 


It wasn't like working out with a trainer.  It was different.  The energy was palpable.  There was no talk of weight or scales, only strength and "personal bests".  My "baseline" workout (as crossfitters call it) time was 9:47.  It was comprised of a 500 meter row, 40 squats, 30 situps, 20 pushups, and 10 ring pullups.  My trainer, Josh Coleman, was so encouraging.  He walked me through every exercise first, explaining the importance of form in each move.  He stressed the importance of pushing myself once we started the timed relay and told me it would take me around 10 minutes this time around, but that my time would continue to improve.  I started.  Those who know me know that I can be quite tenacious.  Regardless if I fell over, I was going to not stop, not break form, and even when I was breathing so hard I thought I was going to pass out, Josh egging me on the background helped me finish strong.  I left that building on a high that was unparralled.  I made it through it.  I felt like I was going to throw up!! But I did it.  Mission accomplished.  The first day is always the hardest.  But heres to hoping it won't be! 
  I will continue to write about my progress each day.  I will be crossfitting Monday through Friday for the next month.  And forget losing weight, I just want to be strong!