Gasping for breath with CC Flyers

My workout nearly killed me this morning.

Or, at least, that’s what it felt like.

It was CC Flyers, a benchmark. It’s also my least favorite of my gym’s three regular benchmarks — not that I hate it — it’s just not my favorite.

CC Flyers
3 rounds
400m run
21 Box Jumps (20″)
12 Overhead squats (M 95# / W 65#)

Time: DNF –> 2 rounds + run + box jumps + 5 OHS RX (cutoff 15 min)

A year ago the fact that I didn’t finish would have really bothered me. Today, I see improvement. Three months ago I only finished the box jumps on the third round. Today I made it into the overhead squats. Plus, I ran my first 400 meters in 1:49.

Of course, that run also nearly killed me. I was gasping for breath after each run, and by round three I thought I wasn’t going to make it without hurling.

Seriously, I had to tell myself, “Keep going, keep going” on that last run. I think the only reason I started jumping on the box when I got back was because I heard Zach say, “Come on — let’s finish this.”

Well, obviously, I didn’t finish, but I’m OK with that. There will be a next time. And I won’t die.

It will just feel like it.

Wheezing my way through a WOD

I’m back to training this week, and I’m glad of it because I think a week off made me sick.

Sometime over the weekend I must have picked up Madeline’s cold, because my head’s been full and my voice completely disappeared for most of the past few days.

Zach cancelled Olympic Lifting on Monday morning because he wasn’t feeling well after the non-stop weekend down at regionals, so my first workout after the break was at Crossfit. It was the first of the month, so it was one of our benchmarks.

“CC Flyers”
3 rounds
400m run
21 box jumps (20″)
12 Overhead Squats (M 95# / W 65#)

Cutoff: 15 minutes

I debated whether I should go to class because of how I was feeling. What made me go was how my body felt after a week off — the aches and pains I felt was from immobility, not sickness. I knew that I would ultimately feel better in the long run.

I had a feeling I would not do well this time. I felt like I was struggling to breathe during the runs and I felt sluggish on the box jumps.

Completed: 2 rounds + run + 21 box jumps RX

I’m not sure if that’s any better than last time. In fact I think it was worse. The cutoff was only 12 minutes and I made it through 2 rounds + the run + 2 box jumps. Three minutes gave me time to do 18 more box jumps?

Being sick sucks… but it could be worse, I suppose. I think eating clean is helping me recover this virus faster and without needing any medications. Food power!

CC Flyers kicks my butt… again

I laugh when I think about this morning’s benchmark. CC Flyers came around again. It looks like this:

“CC Flyers”
3 rounds
400 m run
21 box jumps
12 Overhead squats (M 95# / W 65#)

Or is it 10 over head squats? Or 15? And when is the cut off?

Haha. 🙂 I remember being so proud to finish this benchmark three months ago. But in October, the benchmark was different. They only had us do 10 overhead squats. And the cutoff was 15 min.

Today, the cut off was 12 minutes, and there were 12 overhead squats. I know it seems like a tiny change, but it made a big difference. I did not finish.

Completed 2 rounds + run + 3 box jumps RX in 12 minutes

What’s also different this time is how I feel about that. I don’t feel disappointed. I’m not angry. And I didn’t feel it was necessary to argue with Zach or Aaron about the time limit. I’m OK with the WOD being harder. It changed the rules of the game and made things a little more interesting. And Zach is absolutely right — I CAN finish CC Flyers in under 12 minutes, I just have to bring my A-game next time.

I think my running is suffering a little. I haven’t been doing any running outside the warm up. I miss it. I’m halfway considering signing up for the Cap 10K this year, even though it means I’ll probably run alone. But it will give me a reason to run again.

I haven’t forgotten that my goal is to add competitions to my schedule. I missed the Fittest Games, but I’m hoping something will come along. Maybe this Clean competition in College Station? Hmmm… anyone want to join me?

The time has come

Instead of listening to NPR on the way to work Tuesday morning, I blasted my absolute favorite song. It’s my go-to tune — the one I play on my way to the gym when I want to get pumped up.

Us v. Them by LCD Soundsystem starts with this line: “the time has come.” It sets the tone for me. I love it. I was blasting it Tuesday because I was already jazzed about checking off yet another goal — I finished a particular benchmark WOD in under 15 minutes RX.

“CC Flyers”
3 rounds
400m run
21 Box jumps
10 Overhead squats (M 95# / W65#)

Three months ago, the cutoff was 15 minutes, and I did not finish. I decided I would the next time around. This time, they didn’t cut us off at 15 minutes, but it doesn’t matter.

Time: 14:04 RX

It felt absolutely amazing to reach another goal, especially after struggling this summer and fall. I really feel like I’m hitting my stride again. The changes I’ve made and hard work are making a difference.

The goal was incremental, but it was a rung on the ladder toward my goal to be strong.

Time to set some new goals for my ladder.

Benchmark: Slower time but more weight

Sometimes these benchmark workouts simultaneously frustrate and excite me.

Today was “CC Flyers.” Class was D.E.A.D.  Six people showed up. (I would never dream of not showing up, but then again, I’m kind of weird. I showed up the day before Mads was born.)

CC Flyers
3 rounds
400m run
21 Box jumps
12 Overhead squats (M 95# / W 65#)

We did overhead squats last week, so I decided that I would try the same weight again — 65#. RX.  It was a struggle for me, but I felt much stronger than last week.  It was like I KNEW that I could do it, so I just DID it.  Did I have a mental conversation with myself? Absolutely.  What Cindy workout wouldn’t be complete without a running dialog in my head?

Me: This is hard.

Other me: Yep.  Keep going.

Me: Really hard.

Other me: Keep going.  You may not finish, but you gotta keep going.

Me: I really want to finish.  I finished with 55# last time.

Other me: But you want to be strong.  And to get stronger you have to move heavy things. You’re not Gweneth Paltrow.

Me: They’re going to cut me off soon.

Other me: Keep going, dammit!

Big thanks to my friend Steph who cheered me on (and finished, by the way) as I was doing those last box jumps.  It kept me from taking a bunch of breaks. And big thanks to Coach Zach who offered to take pictures of me during the WODs so I could post on my blog.

Last time we did this benchmark (May 3), my time was 14:49 @ 55#. Today:

Time: Completed 2 rounds + run + 19 box jumps RX

Next time — I plan to finish.