Tag Archives: WOD

Creative Workouts at Home: Session 1

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Saturday was a lovely stay-at-home-day, but I didn’t want to miss out on the Crossfit workout our coach had posted. So I thought I would do a home-made workout, incorporating my long run.

The following 1 minute video shows what I came up with.

I call it the LabbyNo!

Enjoy!

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Push Up

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Lazy

I was in the box, the rubber floor leaving little black flecks on my sweaty skin every time I fell to the floor lowered myself from push-up position, and wondered how many reps Rob said we had to do. I couldn’t see the white board because 1) I was face down on the ground and 2) I wasn’t wearing my glasses anyway (and the board gets fuzzier the further away I am).

Push-ups are never easy for me, but they don’t seem quite easy for anybody.

Have you ever seen anyone smile while doing push-ups?

I didn’t think so. The only people who smile while doing push-ups are either selling something OR they are actually grimacing.

The first three reps were okay, meaning no innocent-bystanders would think I was having a seizure; but then reps four and five became significantly harder. By rep six I felt as if I had a lead weight on my back, and by rep seven I wondered how many more I had to do before I could justifiably lay on the floor panting.

That’s when I heard the alarm on my phone, its soothing chime resounding over the scuffling shoes and raspy hyperventilation.

I wondered why on earth I was SO tired, when I can usually do ten wobbly push-ups before collapsing.

Somewhere before push-up number eight, I woke up.

…and it all had been but a dream…

…and I was SO THANKFUL that I didn’t have to do another rep!

This is the first time I’ve actually dreamt of Crossfit, and I feel it’s a threshold of sorts.  My son and I joined eight months ago, and while I’m still not as strong or agile as I’d like to be, I can see improvement. For example, I CAN do a real push-up now, whereas in the beginning, I could only quiver in plank position. I can also do Turkish Getups, which literally made me trip on my own feet back in January. I also recently did one ‘sort-of’ pull-up, which if nothing else, gave me hope.

Crossfit is more than a way to relive stress: it is a venue for practicing self-discipline and dedication, two of my weak areas. When I train at home, I can get distracted by things, like wild bunnies or manure trucks; or because nobody’s looking, I don’t push myself; so being in proximity to other people helps me focus.

God made us social beings, and though I can’t exactly explain it, there’s just something about working through a difficult task with other people that gives you a feeling of accomplishment and inspires you to come back. It doesn’t matter if you’re the weakest, slowest person with the wobbliest push-ups–you are still part of the team.

It is an idea I want to apply to other areas of my life.

If you see Crossfit as a temple where you can worship yourself, then you are missing something.

I see Crossfit as a place where I can strengthen the things God has given me, both the tangible and the intangible–and it has very little to do with push-ups.

Catching Up

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You will not find me mixing peas with my mashed potatoes, nor will you see me stabbing up steak with my broccoli. Everything must have its place; and this translates into blogs as well.

I usually have 3 or 4 blog posts rolling around in my head at any given time, and normally I savor them, doling them out at the proper time and place. On a rare occasion, I will toss everything into the pot and hope for the best. This is one of those blogs. I will, however, apportion the ramblings into shish-ka-bob pieces for your enjoyment. Life has been so full recently, I fear a backlog unless I clean out the corners of my brain.

Happy Birthday!

Will 16

Today is my eldest son’s 16th birthday. I will suppress the desire to show you cute baby photos–this is my gift to him: refraining from embarrassing reminiscence. He is such a fine young man, and I’m incredibly proud of him. Not merely because of his intellect, humor and his creativity (which are each respectable gifts) but because he is a young man of wisdom and integrity. When he was little, I never imagined he would become such a good friend to me.

Food!

Recently, I’ve had the opportunity to try a website called “Real Recipe Plans.” Naturally, I began by messing up the entire deal by leaving town for my marathon, thus missing the first week of recipes. However, I am now catching up, and I have to say, I LOVE having someone tell me what to cook and provide a shopping list. Even though I have not followed the daily schedule, the vegetarian dishes are perfect for our family: easy to make, healthy, quick and most importantly, delicious. I will blog in more detail about this new endeavor, but for now, it is enough to say that Real Recipe Plans is going to be a huge blessing to our family!

Marathon #5
The family finds me around mile 20 & Libby snaps a picture.

The family finds me around mile 20 & Libby snaps a picture.

I had many fears going into the Pitztal Gletcher Marathon, and some of them were well-founded. While I didn’t notice the altitude affecting my performance, the many miles of downhill took a toll on my left knee, and at mile 18 I had to slap on a knee strap. However, looking back, this also happened at the (flat) Koenigschlosser marathon last year (what IS it with mile 18??), so it might be a dietary problem (like my addiction to salty foods).

Despite the knee problems, altitude and the rogue cows running interference at the start (yes, Alpen bells clinging and all), the race went VERY well, and I managed a PR of 4:26, which is nearly 5 minutes faster than my last marathon.

A cow in the Pitztal Alps

A cow in the Pitztal Alps

The race course itself runs from the Riflesee Talstation at Mandarfen all the way to Imst, Austria, which means cars have to pass you along the (sometimes) narrow alpine road. I took the shuttle bus from Imst to the start line at Mandarfen, where an old German runner bought me coffee and encouraged me to run ultras because, he said, they are easier on the body. He also showed me photos on his phone of the Jungfrau marathon, which looks delightful in a grueling sort of way. He assured me that most people walk up the steep parts. I’d like to find out for myself someday.

But for now…

Noah & Libby finish with me

Noah & Libby finish with me

I ran my fastest marathon ever, clocking one mile that was just under 8 minutes (and NO, it was not the first mile). I had 9 to 9:30 minute-miles up until my knee trouble at mile 18, where my pace slowed considerably. The last mile was a long, slow ascent that made me want to cry–especially since they had run out of watermelon at the last aide station, and I had to gnaw a slim pink bit off a rind.

I still have to figure out vegan fueling for race day, as I am pretty sure I ran out of steam. I used chia ‘gels’ but should have begun consuming them earlier in the race (well before needed).

Run and learn.

I am certain I would have done much worse without Crossfit training. For one thing, I wore my hydration pack, which usually leaves my shoulders sore after 26.2 miles. But this time, my shoulders didn’t hurt at all. It might be because I ran out of water, so it was very light by the end, but I’m hoping it was due to the new muscles growing atop my arms. Also, my legs felt very good, and I was only walking like Frankenstein for about a day afterwards (as William and I did a modified WOD in the marathon parking lot–yes, I brought my kettle bells to the race). Two days after the marathon I was back in the box, which helped my recovery considerably.

I wore my Skora ‘core’ shoes for this marathon, and they were perfect. I had NO foot pain whatsoever (not even an ache), which is a first for me. I DO believe in minimalist running–and the Skora cores, while a little sweaty, do fit like a glove.

Several times during the marathon, I felt like giving up. But the one thought I had was: “Whenever you feel like quitting, have some gummy bears.” It worked like a charm, thereby validating my theory that gummy bears make everything better.

I may have some unresolved food issues.

I love running out in God’s creation, and the Pitztaler marathon was by far the most spectacular scenery I’ve seen on a race course thus far. It was a small race, with only about 250 people (most of them very fast Austrians). But I enjoyed its quaintness. We stayed in a perfectly clean & kitsch Austrian Ferienwohnung, with the MOST hospitable owners; and I hesitate to name the place, lest it be booked up for the entirety of our tenure in Europe.

The best part of the marathon? Crossing the finish line with my kids. That one brief moment is worth the months of training.

Crossing the finish line

Crossing the finish line

Only God knows how these races affect our lives and my children’s futures. My prayer is that it teaches them something about being faithful in the small, everyday things (like marathon training), which can often equip you for something you once thought impossible.

Celebrating together

Celebrating together

As I sit here on my balcony on this sunny summer morning, reflecting on my son’s 16 years of life, and how swiftly time passes, I am reminded that we must make the most of every opportunity given to us–not for ourselves, but for those intangibles that shape the lives of those around us. That is the prize for which I strive in the marathon of my life.

Ephesians 2:10 “For we are God’s handiwork, created in Christ Jesus to do good works, which God prepared in advance for us to do.”

Just Hang On

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Just hang on

My stomach has that flip-flopping feeling, which signifies another marathon. Sunday will mark my 5th, which is 5 more than I ever thought I would do in a lifetime.

This will also be my first marathon as a Crossfitter, yet another activity in which I had never pictured myself. It just goes to show, you never know the path God will set before you.

I am nervous about the marathon because there are so many unknown factors:

  • I’ve been doing Crossfit in lieu of my shorter runs
  • I want to fuel with ‘natural’ foods
  • Marathon #5 is in a new location
  • The first three miles will be up a mountain to a glacier
  • I will be running at altitude (though I live in the countryside)
  • It will be cold in the mountains but (hopefully) will warm up as we descend
  • The weather forecast is bleak
  • I’ll be wearing barefoot shoes (which I can’t wear my compression socks with–or else my feet slide around)
  • They only offer cola at km 36 (bummer…I love a cola halfway through)
  • I can’t bring cola in my hydration pack

The list could go on and on…

However, for me, it is a worthy endeavor, as the spiritual/mental/physical aspects of my life are rolled up into one package. If one suffers, the others suffer. The physical training helps me to be more focused, disciplined and peaceful in other areas of my life.

The rewards of training are not merely physical, but I’ve learned many life-lessons as well:

  • Quitting is mental before it is physical
  • When things get tough (and painful) just hang on
  • When the weight is too heavy, let it drop
  • Use the correct muscles for each exercise
  • Don’t squander energy
  • Keep good form, even when you’re tired
  • ‘Relax’ does not mean being sloppy
  • Commitment increases strength
  • Trust the coach, and do what he says

God is the one who created the body, and we can learn spiritual lessons from something as seemingly innocuous as a WOD or a really long run. The point is to stick with it, and to run well on the path before you.

2 Chronicles 15:7 “But as for you, be strong and do not give up, for your work will be rewarded.”

T2B: None of Us are Pretty in CrossFit

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Runner's Feet

Last Friday, our coach Sibylle tried to kill us with the workout of the day.

Maybe that’s a little harsh, but the WOD left nearly everyone on the ground in a puddle of his or her own sweat. And after the WOD, we had the WOD 2 in the form of 30 toe to bars, which by that point, was a cruel joke.

Toes to bar: you grab the pull-up bar, bend yourself in half 
and touch your feet to the bar overhead; or for beginners, 
you hang there quivering and think: "This was so simple when I was 9!"

The first night I stepped foot in the box, we were supposed to do toes to bar. Naturally, having spaghetti arms and a core comprised mostly of ice cream and gummy bears, all I could do was raise my knees an inch in the general direction of my chest while the coach talked about ‘torque,’ whatever that meant.

I remember thinking I would never be able to do this. It was simply something I’d never envisioned, like real pull-ups (which I STILL can’t do).

Imagine my surprise when after our grueling workout on Friday, I hung from the bar and swung both my feet overhead.

I was shocked.

And like a toddler who just realized she could sling oatmeal at the wall, I did it again.

I ended up touching my toes to the bar 8 times well and 3 more times not-so-well-but-it-still-counted-to-me. I turned giddily to William and asked, “How long do we have to do this?” thinking we were probably nearing the end of our time limit, and I would have a count that wouldn’t make me hang my head in shame, to which he replied, “We’re supposed to do 30.”

Ugh.

That meant I had to work.

Thus, my T2B’s decreased in quality as the reps increased.

By the end I could barely move my knees upward, and I really wanted to complain about the callous that had torn off my hand.

After class, I showed Sibylle the flap of skin hanging from my hand, and in her classic, German, Crossfitter style, she left me with a quote I’ll use for the rest of my life: “We, none of us, are pretty.”

How true.

My hands (like my long-distance runner feet with 3-inch calluses) couldn’t even win Miss Congeniality in a pretty contest, but they are getting stronger.

Being strong can be a beautiful thing. But strength isn’t something that you can simply put on like a new pair of shoes. Real strength, like real beauty, comes from God, and it is demonstrated by the quality of a person’s character.

How we react to challenges shows what we’re really made of, regardless of how long it takes you to do 30 T2B’s. You can never become stronger if you’ve already forfeited the race in your mind.

The important thing is to do your best and not give up, even when you feel weak–and that IS something truly beautiful.

Crossfit and Long-Distance Running: A Comparison

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WOD Charlie

I know I’m not supposed to run long distances before Crossfit, but I can’t help it.

On Monday, the sun came out, and even though it was cold enough to freeze my extremities, I quickly geared up and headed outside. I ran six miles, and in the afternoon, I went to Crossfit.

I promised myself a day off on Tuesday, but as we were eating breakfast, the clouds cleared, leaving our village in a beautiful splotch of sunlight. Without giving it much thought, I pulled on the first running clothes I could find (I admit…they were in a pile on my floor from the day before), and I hit the road. I didn’t mean to run another six miles, but I had to avoid manure trucks, and thus altered my anticipated 4-mile route.

When I went to Crossfit on Monday, my abs were still sore from Saturday, and when I went on Wednesday, my shoulders were still feeling Monday.

But it is the kind of sore that says, “Hello, you have actual muscles here,” and not the kind that has you limping to the health clinic.

I love running, and I love Crossfit, but there are differences.

In running you are (usually) solo.

In Crossfit, you have a whole group of people welcoming you as if you’re a long-lost cousin.

If you fail on a run, nobody has to know about it.

You never fail in Crossfit (even if you’re struggling under a barbell, somebody is there to tell you to stand up and start over).

If you run, you stop going for pedicures because your feet are hopeless.

If you Crossfit train, you stop going for manicures because really–who cares about your hands?

While running you can let your mind wander.

During Crossfit all you do is focus (so you don’t do needless reps).

Running requires putting one foot in front of the other.

Crossfit requires using muscles you didn’t know existed.

You can take the dog running with you.

You can take the dog to Crossfit, but he can only observe.

When you run, you pray that God gives you strength to endure life.

When you do Crossfit, you pray that God gives you strength to endure the next rep.

Crossfit and long-distance running are like children: they might be similar, but they are wonderfully, uniquely, surprisingly different.

I love each of them.