It takes a long time to burn 60 calories – about 4 minutes of hard rowing to (in theory) or over 1,000 m. It then takes even longer to drag your feet repeatedly from the ground to touch a pull-up bar over your head 50 times. My point is that I did not get as far in 14.4 as I thought I would, mostly because I vastly underestimated the amount of time it would take me to perform what seem like doable tasks. I knew I wouldn’t get past the muscle ups, but I honestly thought I would finish all of the cleans… that didn’t happen.

14.4 workout

14 minute AMRAP:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 / 14 lb.
30 cleans, 135 / 95 lb.
20 muscle-ups

Score: 164

I made only made halfway through the cleans. But on the bright side, I did link together over half of my toes-to-bar and I didn’t throw up after the wall-balls like I wanted to, so that’s something.

As soon as the workout was announced I started laughing. I mean honestly, increasing the weight by 40 lbs. in a single round has got to be a joke. Instead of shaking my head and announcing there was no way I was going to get very far in the workout, I just laughed.

This is what 185 lbs. looks like

One of the biggest reasons I didn’t want to sign up for the open is that I didn’t want to take it too seriously. I’m competitive and a perfectionist, and those things don’t combine well unless my performance is 100 percent spot-on and I win. Anything less than that often makes competing an extremely negative experience for me. When I race I know I focus on improving my own performance instead of trying to beat every other runner. I wanted The Open to be a similar experience.

I didn’t sign up because 1. I didn’t want to spend the money (I know, it’s not even that much money, but really, I’m fresh out of college and you don’t even get a t-shirt for competing) and 2. I wanted to keep myself focused on having it be fun. (and 3. I didn’t want ANYONE to be able to find my scores… which is ironic given that I’ve been putting them here.) For me, sometimes it’s better to just not know where I stack up against the rest of the world. I much prefer to see how I look next to previous me.

14.3 workout

8 minute AMRAP:
10 deadlifts, 135 / 95 lb.
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb.
15 box jumps, 24 / 20 inch

Score: 92

One of the biggest reasons I laughed is because the 4th round of deadlifts is my one rep max. And that’s when I’m completely fresh and have been building up to my heaviest single rep, not after 45 other heavy deadlifts and 45 box jumps. Given that, I’m extremely proud of how I did. Not only did I get further than I thought I would, but also got a new 2 rep deadlift pr (even if they were two of the ugliest lifts of my life).

I made it into the fourth round and completed 2 (and a half really really ugly) deadlifts at my previous one rep max weight. I had a lot of time left when I hit the third and fourth rounds, and I think I could have gotten significantly further if I had more strength. With that said, I am really happy with how I did. I think this is the only workout so far that I walked out after feeling content with how I did.

For the first time in the two years I have been doing CrossFit I did two things: 1. I actually considered signing up for the open and 2. I watched the streamed announcement of the first open workout and the “throwdown.” Despite ultimately deciding to not sign up (a topic for another time, but the short version is that I do CrossFit for fun and I didn’t want to make it too serious and suck the joy out of it), I’m still doing all of the open workouts.

This week, I got lucky. The week before 14.1 was announced we happened to do the 11.1 workout (the same workout as 14.1) by pure chance. This meant that I had extremely recent memory of doing the workout and what I wanted to do differently. Since I know there is no way I could ever even remotely be a contender to make it to regionals (another reason I declined to sign up), my goal was based on my past performance.

The first time I did the workout I was 5 snatches short of completing 5 rounds in the time cap, so all I was aiming for during my unofficial attempt at 14.1 was to get to the 5th round.

14.1 WOD

10 min. AMRAP
30 double unders
15 snatches

When 10 minutes finally rolled around I could not be more thankful to be done. The time was painfully long when trying to sprint through as many double unders and snatches as possible, but also too fast to catch your breath and hammer out more reps.

When the time ran out I was thankful that 1. I never had to do that again, 2. I beat my previous score by a full round, and 3. I made it almost to the six round for a score of 222, you know, just half of what the top women and men got.

Plan on doing the workout? Here’s what I would have done differently: I would have slowed down in the beginning and kept my breath as much as possible. I would have stayed more relaxed on the double unders and paid more attention to how frequently I was breathing. I would have broken up the first few rounds of snatches into 2 sets (8 and 7 reps) with a 3-5 second in between the sets to prevent my grip from burning out too quickly. I think it  worked well that I broke down the later rounds into sets of 5 on the snatches. It also helped that for the most part my double unders went smoothly (except for the few times I whipped myself…).

It’s not very often that I feel like my training is in complete opposition to each other, but lately I feel like running and CrossFit are clashing horribly. I’ve been going to CrossFit three days a week and running three days a week for more than a year, but as one activity builds in intensity it throws off the other. With the CrossFit Open coming up fast, workouts have been brutal to prepare everyone who is planning to compete. And although I won’t sign up for the open, I plan to do all of the workouts, so I’m trying to hang in there with the increased weights, increased repetitions, etc., but I’m finding myself increasingly exhausted and unable to keep my schedule up.

I had the same problem when I was training for my last half marathon and trying to keep progressing in CrossFit at the same time. I hate to admit it, but sometimes my workout schedule turns against me. I am trying to come back from a winter mileage decrease while keeping up with everyone at the gym, and I have come to realize that what I’m doing isn’t working. Not only am I not able to increase my mileage (or even get my sore, concrete filled legs moving), but I’m not doing my best at CrossFit either.

These past two weeks have been eye opening. I missed runs to instead take a much much needed rest day, but even so I was too tired to run my long run at the speed I wanted to. At the gym there was a workout I would usually crush, and instead I got trampled on. It’s time to take a step back and decide what my priorities are.

While I think about some hard decisions (Do I cut back on running to prepare for the open? Am I willing to get three months behind in running right before jumping into half marathon training? Would I be that upset if I stepped back my weights at the gym and cared less about the open workouts?), I am going to do two important things this week: 1) listen to my body and ease off when I need to and 2) only allow myself a single double day of running and yoga (no more running and CrossFit on the same day). I am also going to make an extra effort to get at nine hours of sleep each night and eat well.

The name is uttered through boxes quietly. The 5 letters bring fear into CrossFitter’s eyes. Men’s Fitness named it the third most brutal CrossFit workout.

Named after fallen Navy Lieutenant Michael Murphy, 29, who was killed in Afghanistan, Murph is one of a handful of Hero workouts that are done in memory of someone who gave their life in service. CrossFit lore says that this workout was one of Lt. Murphy’s favorites, and to honor his original workout and it’s name, “Body Armor,” it is meant to be done with a weight vest.

WOD

1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run

*For the record, the prescribed weight vest was nearly more than 1/5 of my body weight and I decided to instead stick with my super heavy tank top.*

Most CrossFitters despise running. Nearly every person in the class before me complained about the running, and my friends who have done it before said it was the most difficult part, especially the last mile. I don’t know if it was optimism, but the run was the only part I was looking forward to.

Throughout the workout I was careful to pace myself. I ran my first mile steady and started to slowly chip away at the pull-ups, push-ups, and squats. I broke the workout up into “20 rounds” and did 5 push-ups, 10 push-ups, and 15 squats each round to help make the workout feel like it was moving faster and keep my muscles functioning. By doing this I was able to make it through the first 125 push-ups full body with my elbows in tight, but after that I couldn’t do the unassisted kipping pull-ups and the push-ups anymore and I dropped to my knees on the last 2-3 push-ups of each round.

I felt alright while doing it. My muscles weren’t burning horribly, but I could tell I was fatigued. I ran the second mile faster than the first, but it was by no means a speed record. I was just thankful to stumble across the finish.

After 45 minutes and 45 seconds I had defeated the beast for the first time. Not horrible as far as times go, but I would like to try it again to see what I can do.

At least I thought I wanted another crack at it until I got up, excuse me, tried to get up, the next morning. As the day progressed my body got incredibly tight and sore, to the point where in the middle of an email where the muscles in my hands and forearms were screaming with every letter, I realized that the only muscle group that wasn’t sore were the muscles in my face.

At least three days a week I pack up a change of clothes to be ready to go at any moment like superman (only I don’t know where he kept his 2nd outfit…). It is now to the point that without my gym bag I feel like 1. I’m missing something, 2. I never have what I need and 3. My purse just doesn’t have enough room.

Between CrossFit, yoga, and running, I need a wide variety of items. When I buy workout clothes, I always make sure I can wear them for two of the three activities at the least, but the goal is always something that can be used for everything, preferably year round. This not only makes packing easier (it means I can decided right before I leave work if I want to run or go to yoga (or both) for instance), but it also saves me space in my bag.

Before when I was able to get dressed at home, I used a small messenger bag for my gym bag. It fit all the accessories (extra hair band, deodorant, etc.) that make the gym more pleasant without taking up too much unnecessary space. But now that I have to bring an entire head-to-toe wardrobe with me, I had to go for a bigger bag. I opted for a backpack because it fits everything in it well, it’s easy to commute with, and it holds up well while being dragged all over the place.

What’s in my gym bag:

1. Extra hair ties: I have thick, wild hair. There is no way I would be able to get through a workout with my hair down, or even with just one hair band. I keep extras clipped to my backpack with a carabiner for easy access and to keep me from losing them.

2. After workout layer: In the summer I bring a light long sleeve or another shirt to change in to so the ride home is more comfortable. Now that it’s fall I’m starting to need something to keep me warm.

3. A pair of shoes that I can run or do CrossFit in. I know, it’s practically a sin to not do CrossFit in anything that doesn’t say Reebok on the side these days, but I would rather have one pair of shoes that will do just about anything. It’s better for my closet (less to try to shove in there), my wallet, and the environment.

4. Scissors and athletic tape: I currently use stretchy athletic tape to support my wrists (but I’m working on getting some wrist wraps) and to keep my hands from tearing when I do a lot of bar work or pull ups. I hate having to ask for scissors or try to bite my way through the tape, so I keep them in the bag at all times now.

5. My workout journal: I track all of my CrossFit workouts on paper and my runs electronically with Nike+. I not only write down what I did that day, but I also keep track of my PRs and the weights I have been using in the back of my notebook so I can quickly calculate what weight I should be using in any workout.

6. Nuun hydration tablets: I don’t frequently use them, but in the height of summer when I was sweating what felt like swimming pools, I made sure to get in some extra electrolytes when I was done. These are also what I’ve been using now that I’m getting into high mileage runs for my half marathon training.

7. Quick dry, wicking running socks: I wear these whether I’m running or at CrossFit to prevent blisters and avoid turning my shoes into a swampy mess.

8. Speed rope: double unders were impossible before I bought my own speed rope and adjusted it to my height. At my previous gym they didn’t have any speed ropes, but even at gyms that do have them, I like not having to fight with everyone else my size for a rope.

9. Deodorant: I use a crystal deodorant, not an antiperspirant, before and after every workout (and daily). Because of the recent concerns about breast cancer being linked to the aluminum in antiperspirant and the fact that your body gets rid of toxins and waste through sweat, I no longer wear antiperspirant. I haven’t worn it for years, and it’s been great. The crystal deodorant has by far been the best option for me and not only does it keep me from smelling, but it lasts forever (not really, but I bought a stick 2 years that is 5 times the size of the one in the picture, and it’s still 95 percent unused after two years of daily use) and doesn’t stain my clothes.

10. Clothes: I wear crops most of the year for many reasons, but the main ones are that I get cold easily, squatting in short shorts makes me highly uncomfortable (I’ve seen many shorts malfunctions that lead to accidental (I hope) flashings), and they are great for running, yoga, and CrossFit. I wear crops with tanks in the summer and long sleeves (and sometimes a jacket too) in the winter. I also wear sports bras with all of my shirts instead of buying tanks with them built in because I can mix and match colors and I don’t need to buy them extra to wear in the winter with long sleeves.

What is a must have in your bag?

I’ve been dying for a vacation. I started work in the middle of finals week, and it’s been go go go ever since. This weekend my family and I took a day trip to Lake Berryessa, exactly what I had been waiting for. I know it’s no trip to Hawaii and it doesn’t stack up against my peers who have been traveling across Europe in the wake of graduation, but it was just what I needed.

We usually go up to the lake at least once a summer, but every time it’s like learning how to water ski all over again because it’s been so long. But it turns out all of the CrossFit I had been doing had me well prepared. Normally after a few runs I’m too tired to drag myself up out of the water and my grip is hopeless against the tug of the boat. This time I was able to ski as much as I wanted and I didn’t have to let go of the rope once because my muscles just couldn’t take it anymore. I was also able to cut in and out of the wakes easier (90 percent bravery, 5 percent strength, and 5 percent skill), which I was excited about.

I know what you are thinking “Wait, you did what? Who skis anymore?” My dad grew up water skiing and spent most of his summers on this lake. It’s family tradition and none of us own anything fancy like a wake board. Or maybe I’m just trying to start a new old school is cool hipster trend.

Which isn’t to say that I never fell down. I fell a lot, but got up laughing each time. Sometimes it’s just too ridiculous to not laugh at yourself.

But one of my favorite parts, besides spending time with family and getting away from the to-do list for a while, is always the delicious food we bring. This time we had oatmeal chocolate chunk cookies, a zesty and hearty quinoa salad, homemade roasted vegetable sandwiches with a vinaigrette dressing, and a mayonnaise free potato salad. For only being a day it was a blast and a great little vacation.

It’s a bold statement (and maybe not entirely true), but I don’t groan and wish I didn’t come to class when I see jerks in the workout. When I first started CrossFit I was afraid of jerks. It’s intimidating to shove heavy weights over your head and have faith that you won’t let it come crashing down on-top of you.

Now that I’ve learned to split jerk, they are even more fun, and I can throw around a lot more weight. I know it doesn’t look like much with these plates on it, but this set was 103 lbs.

Thanks for the photos Rosa!

WOD

Find 2 rep max clean and jerk

Then

EMOM (Every Minute on the Minute)

1 Power clean
3 Front squats
1 jerk
(using a medium-heavy weight)