Week 3: CrossFit Games Open WOD 12.3

Three weeks down into the competition, and it ain't getting easier. It's getting heavier and more technical as expected.

As I awaited the workout on Thursday morning... I had a sense of relief when I found out what it is because I know I physically could do it and high expectation about what I want to achieve...So what was the WOD?

The Workout 12.3 

A 18 minute AMRAP (as many reps as possible) of:

15 box jumps (M=24inches, F=20inches)

12 push press (M=52kgs, F=34kgs)
9 toes to bar 

My Experience and Workout score:

I knew this is the kind of workout that I needed to give it my all and my best at one go. In my mind, I had one shot and one shot ONLY. Why? It's a long workout to begin with, and doing heavy push presses within a 4-day period again would be nuts (I am still not fully recovered 100% from the workout! haha)

Also, only recently I established that my maximum push press is 40kgs, and 34kgs is not very far off. So as I got ready to do the WOD and hearing 3, 2, 1...GO! I took on the box jumps, and as I moved into the push presses... I pushed the weight with all my might the first round...but I knew as I started the push presses that they will slow me down, but I was surprised by how much. 

I think in this workout, the tough part was not mental, but it was purely physical - and not in the sense I was gassed out or kept stopping, but I was limited strength-wise in terms of I started failing in some of the reps and the fact I did a few press-outs fatigued my muscles further. 

So, what was my score? 3 rounds + 15 box jumps = 123 total repetitions. 

Regional and International Score:

  

Regional Score (WOD 3): 83rd out of 170 women

Total regional score (WOD 1+2+3): still standing 93rd in the region. 

International score (WOD 3): Among the top 13,000 out of at least 20 thousand women.

Total International score (WOD 1+2+3): Also among the top 13,000.

Final Words: 

I don't doubt for a second that on Thursday, I gave the workout my all.

But the tough part about taking part of a competition, I learned, is that no matter how good you are, compared to yourself, there is always someone who is better than you, and your best may be not "enough" on a scoreboard. However, in the end of the day what matters is how far YOU have come. How far YOU have achieved. How far YOU pushed to get to where you are today. 

Really, putting 34kgs 36 times over my head is PRETTY damn impressive and I am very content with how I did for ME. 

Four months ago, my coach and I were worried whether I will be able to do the workouts RxD (as perscribed) meaning without scaling things down to make it eaiser. And so far, I've done each workout RxD and it got me to be part of the top 95 people competing in ASIA.

Yes, the likelihood of me making it top 60 in the region this year may not be possibility due to nature of the workouts, number of people taking part, my strength levels...and I only had four months training! But imagine where I will be after one year of crossfit training under my belt? Yup. A small beast.

& here is a short video I want to leave you all with to show my progress. Four months ago I couldn't put 10kgs overhead, now I can and squat 40kgs! 

 

Competition: My Fear of Not Making It

I have a fear. A fear that I won't make it through Crossfit Open 2012. I have been training rigorously as some know, but am I getting closer to where I need to be? Unfortunately, I don't think so. I have been training for competition for exactly 10 weeks, and there are about 9 more weeks left.


You'd think there is enough time. Wrong. There is not. 


If I were to tell you I have not made any gains in the past 10 weeks, I would be a liar. If anything, I have made some awesome personal gains; some of which include my 90kgs deadlift, 65kgs back squat, 40kgs squat clean, 30kgs snatch, 1RM Weight-pull ups @ 10kgs, my wallballs are better, my box jumps are improving...I am improving, but am I improving enough to make it? 


You see, crossfit is unlike any other competition. There are no weight classes; which is what makes it exciting but also very nerve-wrecking for a 50kgs, 5'2 small girl like me. Most crossfit women who I have seen compete are beasts and majority - not all - but majority weigh in their 60s with experience in Crossfit or other sports.


Yes, I was weight-training before, but not this way. Not even close.


However, when it comes to doing body-weighted movements, my light weight helps; with push ups, pullups....etc, but what worries me is that there will be a big weight thrown in the Open which will immediately disqualify me; especially anything overhead.


Although my overhead position improved SO much in the past 10 weeks; before I was not able to hold more than 5kgs and squat it down without dropping the bar. Yet, I recently did an overhead squat with 25kgs, and HERE is a video similar to what I did with 1kg less.


I have been going for physiotherapy for the past 10 weeks and doing extensive 30-45 minutes mobility exercises everyday (aside from my actual training). The goal of the physiotherapy is to make sure I get mobility, better range of motion, prevent injuries and work on existing injuries.


Yet, I wonder...is it enough? Am I doing enough to make it? Am I doing everything I should be doing to get through?


Another major concern of mine is....DOUBLE-UNDERS! Before Crossfit, I never skipped in my life, let alone do a double-under (which basically when you jump once and the rope goes under your feet twice.) I have been going at it for at least TWO months. I get it occasionally - out of the blue - and then it disappears for a long time. And to be honest, I am not sure how to get them. EVERYONE exhausted their double-under cues to me, I watched numerous videos...and it's just not happening. Will that be what stops me from making it through the open to go through Asia Regionals? 


I have quite a lot of these doubts. A lot of people tell me that I have passion and my passion will get me through. I don't think passion without hard work is enough. I have the passion, I am working hard, and spending a lot of money on my training and physio. Yet, I still wonder...is it enough?


I really for once in my life want to do something daring. I never did anything so. I want to make it to the regionals, even if it's just for ONE workout. I know I am not strong enough to make top 10 or go to the Games. Not because *I am not strong as me*, but I am not strong compared to the other women who have years of experience under their belt, while me...I have only been technically doing crossfit for 4-5 months.



It may seem that I am "making excuses", and maybe I am, but my excuses are realistic concerns, too....yet I am still training , working hard, and making gains. So my goal is to keep focusing on getting ME better. Getting ME stronger. Getting me to perfect some skills. Yet sometimes, my body doesn't respond the way I want it to.


I have these fears. And a lot more. They came up sometimes. It's normal and I need to let it out, because if I don't I will be cheating myself and only drive myself crazy with self-doubt.


Yet I am still trying and going to give it a shot - because I never know if I don't try and I don't want to regret not giving it all I've got. But at the same time, I want to be realistic and not disappoint myself if I don't make it or disappoint those who supported me, either.


Yours Truly,
GymFreak @999Fitness

Olympic Lifting in Dubai

There are many gyms in the UAE, some high-end, some not so expensive, some extremely commercial - but there are some gyms, which are rather few - that really focus on just quality training.

For the past three weeks, I have spent my Friday's going to a camp, Olympic Weight Lifting in Dubai, coached by Derrick Branford, an oly lifter himself. Personally, I really enjoyed the camp and have learnt a lot regarding the mechanics of the movement - as most of the time we focused on practicing with just the barbell. Warning: ehm ehm, expect a lot of bruises though, man enough?

Being new to doing regular Olympic weightlifting, literally about 6 weeks old, how much I can lift is not yet a major concern in particular, but rather get the movement. It doesn't hurt getting personal bests (PBs) every week though ;).

The nature of the sport requires a lot patience, timing, speed, power - and I would say, a bit of instinct, as well. We mainly focused on the Clean exercise and the different ways to progress to it, as well as the snatch, clean & jerk, and overhead squat.

I am the kind of person who would learn a lot from watching than being told how to do something, and what I like is how Derrick's coaching focuses on "animated" movements, if I may say - which I find helps me get the feel of how the bar should travel up your shins with patience, and then reach the upper thigh before exploding the hips for the pull, then the drop with the front squat (click on link above to see the movement.) Sometimes, it looks too easy and too fast, but once you're there and trying it - it's a whole new level.

There are honestly a lot of training centers in the UAE, and personal trainers - but I always appreciate working around people who are passionate at what they do - believe in it - and believe others can do it, too.

I may not, honestly, know much about the Olympics in the sense of history, competitors, how to get there - but I know I enjoy Olympic weightlifting, and after competing in crossfit next year, I will seriously consider the sport and pursue it to the fullest.

For those interested, Olympic Weight lifting camps will resume in November, I believe.

Yours Truly,
GymFreak @999fitness

p.s. This is my personal view and is not influenced by any factors.

Work and Working out

So it's 6 p.m. You had a long day at work. Gym seems like miles and miles away - and you just want to take the easy option. Go home.

Most people like to find excuses when it comes to taking a time of their day to work out, because of their work. They find it hard to stay motivated and "drag" themsevles to the gym.

In my opinion, this is the first problem. People feel they "must" go to the gym, instead of doing it out of love or the right reasons. It has been a while since I updated my blog, in fact I stopped updating when I started working just 8 weeks ago, but not once since I started working - I stopped exercising. Why? I love it. I honestly look forward to train every day after work. It keeps me focused and disciplined. I, like most people, work 8 hours a day - odd hours at times - being a journalist.

However, I never allowed my job to compromise my health. Without my health, I have nothing. So I made it very clear that once the day is over, I am heading out to the gym. Of course, from time-to-time I compromise, but compromising all the time is going only to be a lose-situation-for-me, or you.

What I tend do is "prepare" my gym bag late at night - so all I have to do in the morning is put it in my car. Working out after work, works for me. Some people may enjoy to train early in the morning, do what suits you best. But my advice is - if it's available & suits your needs - pick a gym that's on your way to work/home. That way, you have no excuse to say "I don't have time to go to the gym," You do, you just passed by it!

We, in general, give so much of our time to our jobs, families, friends - all of which is important - but is giving yourself one hour a day to exercise really a burden on you? Heck, not even one hour, make that 30 minutes. It is not.

A person who cannot take care of him or herself - may never truly be able to take care of someone else.

I understand some people may not be able to go to a gym - fair enough. Therefore, use your surroundings to your advantage. All you need to do is get creative. One thing I personally do, is take "short breaks," as short as 5 minutes to sneak in some stretching and light exercises to keep the blood flowing every hour or two. We, humans are not meant to sit behind a desk for as long as we do.

Choose a place of your liking and make the time to exercise. Here are some few exercise combos that you can do in the workplace or at home that will keep your blood flowing. You can do some of the following in a stairwell or restroom (yes! I do that, too!): 

1) 10 jumping jacks + 10 push ups + 10 body weights squats. Repeat each set for as many times as you can up until 10 minutes are over. NO REST!

2) Walk up one floor + 10 decline push ups (use the stairs) + walk one floor down the stairs. Same as above.

3) 15 Toilet squats (yes put the cover down, no one is watching!) + 15 wall push ups. Same as above.

4) 6 stair jumps (jump up) + 10 push ups + 5 burpees. Same as above.

As you can see, I have given you four different combos, pick and choose or create your own! But trust me, those 10 minutes will get you worked up in ways you can't imagine. Give it a shot and don't think because you're working, working out is not possible.

Yours Truly,
GymFreak @ 999Fitness

Are you really squatting?

While I was spending sometime researching on squats, proper techniques and different stances, I have come across this poem from this website

Down the road, in a gym far away
A young man was heard to say,
"No matter what I do, my legs won't grow!"
He tried leg extensions, leg curls, leg presses too.
Trying to cheat, these sissy workouts he'd do!
From the corner of the gym where the big guys train,
Through a cloud of chalk and the midst of pain,
Where the big iron rides high, and threatin' lives,
Where the noise is made with big forty-fives,
A deep voice bellowed as he wrapped his knees,
A very big man with legs like trees,
Laughing as he snatched another plate from the stack,
Chalked his hands and monstrous back,
Said, "Boy, stop lying and don't say you've forgotten!
Trouble with you is you aint been SQUATIN'!!"

- Jeff MADDOG, the ISSA strength coach for the university of North Carolina.

There are a lot of interesting "facts vs. myths" when it comes to exercising, fitness, and health in general. Sometimes it's really hard to distinguish what's true & what's not. When it comes to squatting, you'll hear a lot of different things. 

You gotta go parallel to the floor

Your knees shouldn't go over your toes

                          You should go lower than parallel to the floor

      It's okay if your knees goes over your toes, in fact it's safer. 

So one might wonder which one really is it? In my personal opinion from what I have seen and experimented. As long as I go parallel to the floor, as if I am sitting on a chair like this....

...I think it has been effective enough for me, at least. I also engage in deep squats (lower than parallel to the floor) when I do front squats as it feels like a natural movement for me, while if the weight is on my back - I just go parallel. 

There are also 1/4 and 1/2 of a squat which are used by advanced weight lifters and bodybuilders which hit the quads more than gluts & hams, but definitely not advisable for new lifters/beginners.

There is so much to mention about squats, their benefits, different techniques, the TYPE of squats out there; sumo, front, back, hack...and a lot of more than that - all for another post. 

But the question is, do you REALLY squat? If not, drop the weights & say bye bye to your ego, and squat properly with low weight and then add 'em plates once you've gotten the technique right. That's what I have done. 

Just Remember, squatting is known as "king" & it will definitely load you up with mass if done correctly. 

Yours truly,

GymFreak at 999Fitness.