2/27 - 'Claudia'

So much soreness today, more so than yesterday.  So thankful today is a rest day.

I was really excited yesterday morning when I heard Sharon had Rx-ed on the WOD (you're a rockstar girl) though I didn't know what it was.   I tried to get her to reveal it but she wouldn't both stating that it would convince me *not* to go but that it was an old 'friend'.  I guessed at that point that it would be 'Claudia' but she wouldn't confirm or deny it.  I looked up my old time anyway.  Turns out I was right and 'Claudia' and I had another date. 

Agility skills
This was a good warm up though very tough on my very sore legs. 

WOD:  Benchmark “Claudia”
5 rounds -
20 KB swings (16/24kg)
400m run
15:58 Rx (PR)

This is probably my favorite benchmark WOD but I still hate it oh so much.  Claudia was my first Rx-ed crossfit workout hence the strange attraction to her.

The last time (first time) I did 'Claudia':http://todayigotstronger.blogspot.com/2011/09/last-night-i-got-it-on-with-claudia.html

Today Claudia wasn't so bad - it was challenging and it hurt but I didn't have the mental battle that I've had with her the other times I've done this WOD.  I think partly because I've been doing more swings with the 20kg KB that the 16kg KB now doesn't feel so tough.

I started out steady - almost everyone was out the door before me but I was right on their tails.  I slowly reeled in Bonnie and just kept my pace.  I could see Neil slightly ahead and didn't want to let him gain anymore on me during the run.  Back into the box for another steady 20 reps.  

I managed all KB swings unbroken in all rounds which in itself is an improvement over last go round (November) where I was doing sets of 10 on the second through fourth rounds then 10-5-5 on the last round.  This time I mentally pushed through it - when I had 5-10 reps left I would recall the first time doing Claudia and having Coach Tim in my ear counting down my reps, cheering me on and that really helped to push me.  The runs are where I struggle.

On I think the third round Neil and I picked up our KB's at the same time and started swinging in unison.  I just wanted to match him and figured if I could I could stay close.  After about 10-15 reps he put his down (he had a heavier weight) and I just kept going.  I knew if I got to 15 reps that I could muscle out the last 5 even as my hamstrings and glutes were tightening up (one legged deadlifts are killer).

From this point on I was on my own, no one to chase anymore.  On my fourth run in I heard footsteps behind me and I thought someone was reeling me in but it was Moz kicking in it on his final run.  I got lapped.  Heh.

I managed to shave a minute off my previous PR however I think we had slightly longer runs then (we've moved location and now have accurately measured run distances) so I'm not sure how to relate this to that.  I felt stronger in the swings but running is still my biggest weakness and so to get better at this WOD I'll have to focus on that.

Muscle-Up Skills
1 minute accumulated static ring holds

3 reps to failure of bent arm ring hold

These were hard after the WOD.  I'm sore everywhere (I think moreso from Monday's WODs).  I managed to do 15 then 10 seconds of static ring holds without assistance then grabbed the yellow band (smallest) for the other 35 seconds and I believe did 10-15-10.

Coach Pete also suggested I do some bent arm holds on the rings - no idea what to call these - see picture below (middle guy).  I did three reps of these for max time and they were really hard.  My feet were still on the ground but out in front of me.  This is definitely an area where I'll have to focus.

Funny - I was driving to work this morning and realized that I hold the steering wheel in a false grip, quite amusing to me anyway.

Source

This is what 'Claudia' does to me...

11/9 - Last night 'Claudia' and I got it on again...

Last night 'Claudia' and I got it on again and I won.  PR! By almost two and a half minutes... and once again it was a little emotional and probably harder this time than last knowing I could - would - be faster - and alone, with just my thoughts pushing me, not as much cheering.

Strength: Work up to your 3 rep max back squats
55kg

I PRed on this one getting up to a 1RM of 55kg besting my previous from a few weeks back of 50kg.  I didn't even try to go to a higher weight with the comp this weekend.  No need to push it, I just wanted a new PR.

WOD:  Benchmark “Claudia”
5 rounds -
20 KB swings (16/24kg)
400m run
16:57 Rx (previous time was 19:26 on September 1st)

I was both excited to re-do this WOD and dreading re-doing this WOD.  The excitement came in getting to see how much I've improved in two months of Crossfit and how much time I could take off this time.  The first time I did Claudia it was about surviving it, about Rx-ing it (first WOD I ever Rx-ed) - this time I knew it'd be harder, faster... that was where the dread came from.

Match was coaching us but jumped in with Jack and I to do the workout which was fine by both of us but I had less of someone in my face (like Tim was last time) - this time it was all on me and I could feel it.  It was truly mental.  After the first round every time I stared down the kettlebell after the run I made a deal with myself - 5 reps at a time.  But once I picked it up I knew that putting it down and then starting again would be more effort than just banging out more reps.  I went 20 straight in the first round, and then 10 at a time for the next 3 and 10-5-5 for the final round. 

The 400m runs were hard.  Running is not my strong suit at all and the 400m is exceptionally hard for me but it was just one step at a time through each one.

After it was all over I collapsed in a heap on the floor of the box... Jack was trying to ask me how much I'd taken off my time and I was just struggling to breath through the emotion of it all... not quite as much as last time but there were still a few tears behind my eyes... it was tough all around and somehow I think that this will always be an emotional WOD for me just because of how it went down the first time - how it showed me what I was made of...

The last time (first time) I did 'Claudia':

http://todayigotstronger.blogspot.com/2011/09/last-night-i-got-it-on-with-claudia.html

Last night I got it on with 'Claudia'... this is how it went:

Today 'Claudia' and I got it on and I won out in the end... it was painful and challenging and I hated every minute of it - though I only once looked at the clock.  I cursed every step on the 400m runs and dreaded the next one before even finishing the one I was on.

For those that don't know - 'Claudia' is one of the benchmark crossfit WOD's (workout of the day)... it consists of:
5 rounds for time

20 kettle ball swings (16kg/ 35lbs (for women) - as prescribed - Rx)
400m run

My finishing time: 19:26

This was the first WOD that I Rx-ed in the month that I've been doing crossfit.  It was hard.

Now that it's done I find it difficult to accurately capture how I was feeling in that 20 minute period.  There was  full range of emotions from some doubt at the beginning as Jeni convinced both Vicki and I that we could do 16kg kettleballs (and as I nervously eyed the 14).  There was the dreaded 3...2...1... beeping of the clock and then not giving it a second thought as I banged through the first 20 kb swings and was out the door.  Feeling fine but dreading the next 4 rounds and visualizing every.single.step of the 400m course.  Rounds two and three were just a matter of pushing through - one swing at a time, one step at a time, keep moving - no walking... the 'I can do this' mantra going through my head - the 'this is what crossfit is all about'...


Round 4... get into the box and bang out a solid 10 swings... then 5... Tim comes around - 'how many more?' - gasping for breath I show him 5 fingers... and he cheers me on - watches as the first one goes right over my head...4...3...2...1... out the door... keep pushing.  The girls were awesome - every time we passed another encouraging word as we all gasped for air.  Keep going... good work... keep going... going...


Round 5... I was the only one in the box for the swings, everyone else was done or out on their last 400m.  Tim - cheering, counting, encouraging...  'Knock them out 5 at a time'... I do 10.  Break. Emotion hitting hard... I got this.  5 more.  Breath. Tears in my eyes. Increasing my mental limits.  Stronger. Further. More... more.  5 more and done... out the door.  Last 400m on my own.  Full darkness.  Keep running... one more step... one less step... keep.on.going...

I knew there were people waiting on me, cheering me on as I ran from a distance but it was inspiring to come around the corner for the last 100m and see Tim and Vicki - who although just finishing herself was back out to cheer me on, bring me home.  I picked up the pace - how could I not with Tim bouncing spryly beside me - one.last.sprint.  One step at a time.  Vicki 'this is fast!'... round the last pylon, into the box and look at the clock... 19:26... under 20.  I did it.  Collapsed on the floor, high fives and congrats.

Glad it was over.  Writing my time on the board. Pride, lots of pride.  I may have finished last but I climbed a huge wall and it wasn't physical.  I conquered a demon today - I not only beat 'Claudia' but I beat part of myself, my doubt.  Today I broke down mental barriers.  Realized the huge capacity within myself to just keep going.  To know that there is support as I tackle this and people to cheer me on... this is life in it's essence.

And I also must add - afterwards, I felt like a proud little kid with a gold star from the teacher though today mine was just a happy face beside the Rx that Jeni added for me.  Thanks you guys it was an amazing day!