With St. Patrick’s Day this past weekend, Dan and I both knew we wanted to celebrate on Saturday downtown, so we decided to give 14.3 a shot on Friday. This was before we had listened to any tips or tricks on how to tackle 14.3 which I liked because I could go about it my way. Come to find out- my way isn’t always the best way. 14.3 went like this — 8 minutes of — 10 Deadlifts (95lbs) 15 box jumps (20”), 15 Deadlifts (135lbs) 15 box jumps (20”), 20 Deadlifts (155lbs) 15 box jumps (20”), 25 Deadlifts (185lbs) 15 box jumps (20”), 30 Deadlifts (205lbs) 15 box jumps (20”), 35 Deadlifts (225lbs) 15 box jumps. I got through 8 deadlifts at 185lbs before the clock hit 8 minutes at my time was up.
My original game plan was to do box jumps, but then stop off the box (because our gym doesn’t teach bounding – so I am unfamiliar with this) and then for the first set of deadlifts to go unbroken, break up the second set into 5’s, and then do singles. Thennnnnnn Dan and I watched The Outlaw Way “14.3 Strategy & Tips” Vimeo video and decided to do the workout one more time on Monday using their tips. For my second go around I did step ups – jump offs for the box jumps and tried as hard as I could to not do singles at all – which went great until my set at 185lbs where I did singles because I was so tired and the weight felt so heavy. I ended up getting six more reps on my second try with a final rep count of 106 and a tiebreak time of 4:38. Thanks Outlaw. It helped.
Also, for the workouts, different brands are being represented when I do the workouts and this week I wore a shirt from Your Life Extraordinary (YLE). I am participating in a 90-day body composition challenge with YLE and am half way through! I have seen differences in the way my clothes are fitting and in my all-around well-being. Go check them out at yourlifeextraordinary.com, or find them on Facebook by searching LifeYLE. A quick bio on them is right here:
“Your Life Extraordinary (YLE) provides employee wellness and retention strategies for companies that are looking for a unique user experience, personal coaching for each employee and continued enthusiasm past the first month of implementation.” YLE also “offers individual personal training sessions and nutrition coaching.”
I hope you all enjoyed 14.3! Only two more weeks of this madness!!
With Annah Borak – CoFounder of YLE
14.2 is in the books, and although I dropped significantly on the Leaderboard, I am very proud of my performance. The workout involved Overhead squats (OHS), and Chest to Bar Pullups (C2B). Last year for 13.5 C2B was part of a building ladder and I could only get four… and they were strict. This year, for 14.2 I completed 17 C2B in the workout and couldn’t be more excited. Over the past year I have come a long way and although some people may think 12 months is a long time – in the Crossfit world, there is ALWAYS room for improvement on EVERYTHING you do. If I focused on C2B for 12 months, yes, I would be much better and they would be a strong movement that I could do, but then other movements would lack in proficiency. I have worked hard over the past year on multiple movements and to see a 13 rep improvement on my C2B is great.
For 14.2 Muscle Pharm sent over some really awesome shirts and socks for me to wear during the workout and I would like to make a quick shout out to them – Last year Muscle Pharm won numerous awards such as: Glutamine supplement of the year, Amino supplement of the year, and recovery supplement of the year. Muscle Pharm’s “quest is to create a superior line of sports nutrition products that are safe, free of banned substances, and formulated, tested and certified under the most stringent conditions in the marketplace today.” I have tried their COMBAT Protein Powder in both Cookies ‘N Cream and Chocolate Peanut Butter and would recommend both – although I prefer the Chocolate Peanut Butter one better. If you have not tried them out, they can be found at GNC, Costco and other local retailers.
Along the lines of shout outs here are some top moments that stick out in my mind from this past weekend—
~Michelle – Getting your first C2B this weekend is great! Although I did not personally see it, hearing about it got me so excited. I see some gymnastic practice in both of our futures!
~Nicole – Going from 36 reps in your first attempt to 71 reps in your second attempt was amazinggggg! I knew you had it in you and was happy to see you get so many more reps.
~Dan & Katie– You both killed it your second time around for both 14.1 and 14.2. You are both inspirations for me because of your determination to just keep going. No matter how much it sucks you keep going and you push each other – Yelling, “3-2-1 get back on the bar.” It is a great friendship to see and good job to both of you on 14.2!
Rest up, and good luck to everyone who is competing in The Open. Onto 14.3!!!
Unbroken. Breathless. Repeat.
The CrossFit Games Open has begun, and 14.1 was released this past Thursday. If you are reading this, you are most likely a CrossFitter, or a family member who has already heard what The Open is and what it consists of, so I won’t go into that detail, but this was the workout that over 100,000 people worldwide had to complete by Monday March 3, 2014.
10 Minutes to complete as many reps as possible: 30 Double Unders. 15 Snatches (75lbs for men, 55lbs for women)
As many of you know, I love double unders. It is one of my favorite movements in CrossFit because they came naturally to me and so when the workout was released, I was thrilled. One of my goals was to get through all of my Double Unders unbroken and to get through 6 full rounds, which would equal 270 reps. Three minutes in, this workout leaves you breathless and doubtful that you will be able to get through seven more minutes. But most of the people I have watched have pushed through, gained composure, and have done it for a second time. Along with myself. My first go around I was 0 for 2 on my goals, and out of the past workouts I have seen, this was one workout I felt I could help my CrossFit South Denver team out on. So I knew I needed to redo the workout.
I came into the gym this morning, knew what needed to be done and at 11am, I put myself through the breathless 14.1 once more. aaaannnnnddddd I got through my Double Unders unbroken. Yes! aaaaannnnndddd I was only 1 rep shy of my goal. I got 269. I am happy with my score and am so proud of everyone at my gym. Can’t wait to see what 14.2 is and how hard people will push themselves once more.
Below are a few pics from the weekend—-
CROSSFIT GAMES 2014 – registered.
bam. here we go.