Strength/Skill: Review bear complex and foot drills.
AMRAP in 20 minutes of:
400m run
Max rep barbell bear complex in one minute
Use ~60% 5RM push press. Your score is total completed bear complexes.
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100628 Monday “Grizzly”17 comments to 100628 Monday “Grizzly” |
 
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Well, it’s a good thing I wanted to run today…
Well, I feel like a grizzly bear now. I plan to eat an entire salmon for lunch.
Name Ttl Bear/Wght
Maggie 31/55#
Ed 33/65#
Kim S 32/33#
Rustan 27/95# Rxd
T-Bone 44/55# SqtCln
Aidan 14/42#
Phil 26/42#
Eva 26/45#
Jana 23/32#
Carolyn 19/31#
Heather 12/28#
Mark 31/65#
KK 19/75#
MCK 15/38#
AF 15/28#
K.Stew 36/35#
Katie 39/55#
Christina 20/45#
Jen L 19/65# Rxd
Brooke 32/32#
Micah 26/38# 1st Pullup!
Robert 32+320m/75#
Mike 24/95# Rxd
Tina 25+150m/38#
Jamie 27/65#
Ali 23/37#
Ari 17/38#
Phil 33/70#
Kim H 23/28#
J$ 17/60#
Jen 16/28#
Amy H 18/36#
Lindrum 19/65#
B.Foster 26/88#
Brian T. 20/70#
Brian C. 24/95# Rxd
Beth 16/38#
Anthony 22/80#
John 27/95# Rxd
Sarah 14/57#
Jamie H. 22/65#
Shanna 40/65# Rxd
Mike H. 29/95# Rxd
Anne G. 25/65# Rxd
Micah. First pullup. BOOYAH!
Today is my 1 year mark at CrossFit Asheville. Wow! I can’t believe it. I did not realize how out of shape I had become until I joined the CF crew. On my first day I almost puked after the warm-up. Yikes! I am 12lbs lighter and mentally stronger. I have plans for 4 triathlons this summer and to run the Shut-In race. I have never felt better. Thanks to all the coaches and fellow members for making CF something I look forward to everyday. Also, thanks to Tom Rhem and my wife,Micah, for getting me started.
Congrats Robert on your one year anniversary and all the gains you made. (way to go Micah)
“Do the WODS you dread”, There is some major wisdom in that little sentence.
I totally started crying after today’s WOD and struggled to hold back tears. I know I shouldn’t, but I feel embarrassed when I get so overwhelmed and I find it hard to face the class. This is the third time it’s happened and two out of three involved running. Corey explained that I need to breathe deeper — not just up in my chest but down into the belly. I had no idea that the way I was breathing (actually gasping for air with shoulders jumping up to my neck) could trigger an emotional response (not that it’s necessarily the only factor). But I truly appreciate how much I am learning about myself and becoming more aware of my own body at Crossfit.
Warning: I’m going to offer too much information now….
Since I gave birth to my son via c-section four years ago I am beginning to understand that the healing process is a lot more complex than I’d realized–and it’s not only physical but also emotional. I now recognize the serious weakness in my core/pelvic area that has to be strengthened, and I’m at the same time frustrated by how challenging simple awareness of these muscles has become. I’m also now thinking about how hard I find it to breathe very deeply into my belly. Could I have somehow closed myself off from this part of my body? Especially considering c-section was a last resort and not at all the birth experience we had envisioned. I haven’t delved very deeply into healing arts, but I would be very interested to learn about how having this kind of surgery can disrupt energy flowing into this part of a woman’s body, affecting overall wellbeing. I feel like I’m starting to put the pieces together (again physical and emotional) towards much needed healing and also opening myself up to breath, energy, life and strength. I know this is too much information for some people – or maybe sounds flaky – but I think I’m onto what could result in a breakthrough for me – and I feel that once it all comes together I will be unstoppable
. Are there any other women out there who can relate? If you want to discuss via email mine is aidanh at charter.net. Thanks.
PS – I’d love to see a Sunday post on breathing.
I can’t relate to the C-section but, I can totally relate to wanting to crying after a workout.
Aidan,
You are not the only woman to cry after a work-out. I have had to walk around the block a time or two to collect myself and I am not a cryer. I didn’t even cry when my kids were born.
There is something so visceral about our workouts, especially when you put so much of yourself into them, that sometmes there is just no holding back the floodgates. Workouts can be very cathartic, and that is healthy.
I can not speak to the experience of a c-section, thank God, but I do know what it is like to have birth go NOTHING like you wanted or planned. I think many women can speak to at least one of their births going very differently then they planned and that can be a very real loss.
I say cry your eyes out at Crossfit as much as you need to. You are among friends. There is no judging at Crossfit. Cry until you feel better and then kick some ass.
Would also like to see a Sunday post on breathing, I try to incorporate breathing exercises when we have WOD’s that involve running, & would like to hear some beneficial techniques. On a side note this WOD today either be it the heat/ WOD in of itself, was of truly epic proportions, had a HARD time with this one today. However worked an 11hr. day with more energy than usual, so go figure (?)
Thanks J$ — I appreciate you. I think that pushing ourselves so hard and reaching those floodgates you mentioned–even though it feels frustrating and crazy in the moment–helps us dig deeper within ourselves to find inner strength and motivation–something I’ve been struggling with. I think ultimately that’s what I’ve been searching for. And being able to walk down this path among such a supportive group of people makes all the difference. Thanks.
Aidan, you are definitely not the only one who has felt the after effects of a traumatic birth experience. Have you seen the movie “What Babies Want?” I own it, and I just have to find it. I think you’ll be able to relate to it. My life for four years after Hannah was born was birth and breastfeeding support.
And, I’m with J$. Cry your eyes out if you need to. I’m a cryer, haha.
As for the breathing, that’s what I struggle with the most in terms of running. I’m not good at relaxing my breathing. As soon as I start those quick, shallow breaths, that is what sends my brain into panic mode. That is the reason I cannot relate to people who say that running is a relaxing experience or the time when they solve all their problems. Running IS my problem!
Aidan,
I had a c-section almost 12 years ago, followed by a messy VBAC three years later. It took me about five years after the second birth to feel like my body was somewhat back–and that was just via swimming and gym work. I still have scarring and hip issues that Corey’s been helping me work through. I’ve only been doing CrossFit for three months, but I already feel a hundred times better physically. I so wish this program had been available to me sooner.
As for the emotional part, I wrote about a study a few years ago that says actual brain rewiring occurs after women give birth that can take up to seven years to reverse. And yes, it’s primarily in the emotional/nurturing centers of the brain (I’m looking for the column, but I can’t seem to find it). So go easy on yourself–give yourself time and blame your brain!
Thanks so much T-Bone and AF. The last four years have been such an emotional roller coaster — so while I’m putting it all out there on the table …. I nursed for two full years (almost gave up at one point — had to have surgery — long story) and then have had two losses since. I don’t even know if I have the courage to keep trying for another and am actually starting to think I would rather just focus on myself anyway. But it’s so easy to forget how our physical bodies are intricately tied to our emotional selves and I’m only just now starting to see the big picture. You are so right about how we need to give ourselves time to heal. I suspect like many women I am the one who is hardest on me. Thanks to you guys for reminding me I’m not alone
I’d love to see the film that you mentioned T-bone.
Related to deeper breathing — I tried practicing this today at the YMCA. I used an elliptical machine to a level where I was breathing really hard and tried to just control it — I was counting 2 breaths in 3 out and trying to breathe into my belly. This was hard for me — I kept finding myself trying to shallow breathe or breathless–but I kept working at it. I think I fight back and forth between trying to keep my core muscles tightened and relaxing them to breathe. Are they the same muscles?? I’ll keep at it. And I know it doesn’t help that I used to smoke — gag! Next month makes nine years since I quit! Any other advice re breathing? Any opera singers out there have some tips?
you guys rock.
Thanks–Aidan.
Holy mother of children! This workout looks EVIL. I missed it, but I can tell this one would have slayed me. The Bear Complex alone is a killer, but a run added in? EVIL. Aidan, I have had the same experience as you in terms of feeling crushed physically AND emotionally by a WOD. Running is difficult for me as well. I don’t enjoy it, I don’t breath well, and I don’t run fast. But I am trying to keep going. I am learning thru CF to do what I can and not to punish myself if I can’t do something or if I am twice as slow as everyone else. You should be proud of what you are accomplishing. You are testing your limits and pushing yourself more than most people. Be good to yourself, you deserve it!
I gotta do this WOD. I’ll post again.