CrossFit Open Complete!

I actually started this blog post last weekend but I think I was still so tired!!

Check another item off my Bucket List, "Compete in the CrossFit Games Open".  As of today, that is complete!  What is the "Open"???

The Open competition is an opportunity for fitness enthusiasts from all over the world to compete in an international CrossFit competition.  The competition began March 6th with the "announcement" of the first workout, 13.1.  There were a total of 5 WODs (workout of the day).  Each were announced on Wednesday night and had to be completed, with scores submitted by Sunday night.
The first week, 13.1, was full of electricity.  All kinds of hype leading up to the big announcement.  The CrossFit community was a buzz.  Parker and I sat down in front of the computer and waited.  13.1 will be 17 minutes of: 40 Burpees, 30 reps of 45lb Snatch, 30 Burpees, 30 Reps of 75lb Snatch, 20 Burpees, 30 Reps of 100lbs Snatch, 10 Burpees, as many Reps as possible in time remaining of 120lb Snatch.  Here was my thought process:  "ugh burpees" then "75lbs!!!  Are you kidding me?  My 1 rep max is only 65lbs.  Well I'll be done at 100 reps (40+30+30)".  From Wednesday night on I had butterflies in my stomach.  What was I thinking?  I can't do this!  By Saturday morning I thought I was going to puke.  Reminded my of my old skating days.  Never was much of a competitor LOL.  Always lost my cookies before hitting the ice.

So Thursday I set up a one-on-one session with my coach, Tyson.  Time to work on that Snatch.  He coached me up to the 75lbs.  I did it!  It wasn't pretty.  "Get under the bar!  Under the bar" (those words still echo in my head).  On Saturday I knew I would get at least 1 of those 75lb Snatch lifts up.  So away I went.  My dear friend Tammy, my mom, Parker, Nate, and others yelling encouraging me to pick up the bar!  Not only did I get 1 up, but I managed to get 7 of them up!!  According to other members of our community, every time I got the bar up, I had a big smile on my face.  Damn right I did!  I was pretty darn proud.  Needless to say, I survived week 1 and was ready for more!

Next up, 13.2.  Same kind of excitement and electricity.  The anticipation of the announcement on Wednesday night... 13.2 will be 10 minutes, as many rounds as possible of: 75lb Shoulder to Overhead, 75lb Deadlift, 15 box jumps at 20" This was a little more my WOD.  Although the 75lb Shoulder to Overhead was a little trying with my shoulder.  Bad shoulder.  Damn muscle ups!

Then, 13.3.  The Wednesday night nerves were finally settling by this point.  Always exciting to tune into the website and watch the top CrossFit athletes tackle the next WOD.  Also, sometimes their reaction was just as surprised as our reaction :)   13.3 will be 12 minutes of: 150 Walls Balls (14lbs), 90 Double Unders, 30 Muscle Ups.  As you may remember from an earlier post, I did not enjoy this one at all!  This one crushed me.  To the point that I was holding back tears.  Really??  I had to do a serious reality check with myself that night.  Reminding myself that I couldn't even do a proper Wall Ball a year ago.  Let alone 150 at 9ft target!!  It took a little while but I got over it. 

13.4, almost there!  As we near the end of the Open with this WOD, you can tell that HQ was looking to weed some people out.  Those of us that still weren't lifting Rx (prescribed) weights in a lot of WODs.  13.4 will be 7 minutes of: 3 reps of 95lb Clean and Jerks, 3 toes to bar, 6 95lbs Clean & Jerks (C&J), 6 toes to bar (T2B), 9 95lbs C&J, 9 T2B, 12 95lbs C&J, 12 T2B, 15 95lbs C&J, 15 T2B, 18 95lbs C&J, 18 T2B.  If you complete the round of 18, go on to 21, then 24, etc.  95lbs Clean & Jerk!!  WHAT!!??  This was where quite a few of us surprised ourselves.  I missed my friend Cathy Jackson but I know this was a huge PR (personal record) for her!  I've heard that it was a very emotional and proud moment for Cathy and all those that were there to cheer her on.  Awesome job!  For me, my 1 rep max was 100lbs.  So 95lbs?  I told Tammy my goal was to get through the set of 3 and then take the rest of the time to get as many of the 6 as possible.  Low and behold didn't I shock the s@#$ right out of myself.  And again came the smiles every time that damn bar went over my head.  I made it through the 3s AND the 6s AND managed to get 4 more reps!  Super proud?  You bet!  Considering my current weight is 115, that's a lot of weight to be throwing over my head :)  13.4 definitely brought me out of the slump I was in after 13.3.

The Grand Finale, 13.5.  I'm sure I'm not the only one that felt this way, "Let's just get'r done!"  5 weeks was a long time.  Too many unknowns, so many emotional moments.  Really takes a toll on one's body!  This Wednesday, still excited to watch it but not really excited to do it, I sat on my couch with my laptop and watched 4 AMAZING CrossFit Athletes get completely and utterly crushed.  This WOD wasn't just a test of strength and endurance but also a major mental test.  13.4 will be Complete as many rounds and reps as possible in 4 minutes of:  15 reps 65lb Thruster, 15 Chest to bar Pull-ups.If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.  If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.  If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.  HOLY CRAP!!  What a way to end the Open.  This was a truly crushing WOD.  Leaving many, I'm sure, emotionally and physically drained.  That's where your CrossFit community comes in.  Unfortunately for me, I had some health restrictions.  BUT, instead of just walking away, I at least did my 1 rep to get a final score.  Why not right?  So although I didn't feel the effects of this one, I saw many of my CrossFit Community that did.

Thankfully, we have a Box full of AMAZING people!  After the last athlete performed 13.5 on Saturday, we celebrated with great food and music.  We had a fun team WOD where the morning folks took on the evening peeps.  Full of fun and laughter, we tackled the WODs as a team and it truly bought everyone's spirits back up.  Although...  apparently us morning folks were accused of cheating.  I'm still waiting on an explanation of that one.  Scott???

Thank you for an amazing Open experience CrossFit Indestri!  I would say that my biggest highlight of the Open was not all the PRs (they rocked but), it was feeling that sense of community we always talk about.  I love our CFI group!  It truly feels like a family.  But when we do something like this, we don't just feel like a family, we act like one.  We're out there cheering on, encouraging, and supporting each other.  When we fall down, someone runs over and picks you back up.  Seeing everyone come out just to watch or come early/stay late to watch, was priceless. 

And THAT my friends is my most favourite and cherished part of CrossFit!

Watch out CrossFit Open 2014, I think there's a few CFI members that are going to come back with a vengeance!
Check out this great video that my friend Jen made of our community taking on the 2013 Open!

My CrossFit Paleo Adventure Year 1

Well, I don’t think it’s any secret to my family and friends, I LOVE CrossFit!  I love pushing myself past these limits I’ve set, I love lifting heavy (well, it’s getting heavier) weight, I love running (something I’ve avoided all my life unless being chased), and I love the community at CrossFit Indestri. 

Did I ever think I would say those things?  Heck no!

I’ve always been active.  Raised in a family of skaters, I spent many hours on the ice but I would never have used the term “athletic” to describe me.  After skating, I decided I would try out for the Varsity Ski team in college.  I spent some time on the slopes representing Seneca.  However, again, College Skiing was more about the party then the actual training and racing.  I used to “workout”.  I was at the Y every morning at 6am, figuring out what I was going to do that day.  I started doing a Couch to 5k program because running just wasn’t my “thing” but thought it was time I made it my “thing”.  Still, I would say I was active but not overly active.  As I said to Tyson after my first month “I would say what I was doing before was little more than lying on the couch compared to what I’m doing now”.

I first heard about CrossFit Indestri through the rumour mill.  “Did you hear Scott Thornton opened a gym?  Sounds intense!”  My thought was, “ya, professional athlete + me = YA RIGHT!”  Needless to say I didn’t give it another thought.

When I met Scott during the Ontario Winter Games last March, I made the “mistake” of mentioning that I was interested in checking out his gym.  I say “mistake” when really I think it was more of a cry for help.  Work was crazy busy with the games, I had gotten frustrated with what I was doing on my own and stopped working out, my self esteem was at an all time low due to some personal battles I was facing, it was a tough time for me.  So next thing I know, Jen Nichol and I are being “called out” on Twitter with the famous quote that hangs just inside the door of our box.  Well, Jen and I immediately fired back that we were girls that “make it happen”.  Next thing you know, we’re signed up for the next Foundations class. 

I’ll never forget that feeling.  Jen came to pick me up that night.  I opened the door and said “I’m so nervous.  What are we doing?”  LOL.  She was nervous too.  When we arrived, I don’t think we were the only ones with that feeling.  Well, we survived that first class, barely, and came back for more 2 days later, sore legs and all.  From that point forward I was hooked.

I’m a “need to see results” kind of a person typically.  So before I headed to my first official WOD, I took my measurements and a before picture.  I then took measurements and a picture on the 25^th of every month following for the next 4 months.  I couldn’t believe what I was seeing.  When I started in March, my weight was 140 (for 5’ a little high), I had rolls where I didn’t want rolls, flabby arms, and I hated looking at myself in a mirror in a 2 piece bathing suit.  I never wore a bikini unless I was hidden on my deck at home behind the fence.

I had 2 goals written on the whiteboard beside my name, MetCon Blue and Pull-Up.

In May, I met with Bill and started to look at my nutrition.  We started with some small changes (which hardly seemed small for me).  Cut out grains (but I love bread and pasta!).  Cut out dairy (well that’s easy, I’m lactose intolerant).  Cut out sugar (WHAT!!!!  But that’s my lifeline).  SO, I began tracking my meals.  It wasn’t easy and it took a lot of time to get where I am today with a very strong Paleo lifestyle.  I wouldn’t say I’m strict (still like my wine every once in a while) but definitely picky about my food intake.

Once I started eating real food, my results in the mirror were drastic.  By June, I had lost a total of 25lbs.  Amazingly, I’ve been the same weight ever since (so my body had found it’s happy point)!  But, more importantly, I stopped going for my weekly allergy shots.  Better yet, I wasn’t even taking an allergy pill!  My health is the best it has been for as long as I can remember and I’ll be turning 40 this September!  So, it no longer became about the results in the mirror.

In June, I successfully completed my first pull-up!  Goal #1 down with only a matter of days before I met my next goal.  I participated in my first ever race.  Yep that’s right, first race.  Which one?  Well, MetCon Blue.  Go big or go home!  I managed to tackle every obstacle on that course!  I kicked the monkey bars a$$!  In my head I was yelling “CROSSFIT!”  I had a helping hand come from nowhere to give me a last little push up so I could get over the wall.  It took me an hour and 25 minutes but I didn’t care.  I was flying high when I crossed that finish line. Goal #2 accomplished!  I was so emotional about my accomplishments, my team mates and friends’ accomplishments; I was on the verge of tears.  I had so much fun; I immediately signed up again for September and crushed my time from June.  It was even tougher than the first go!

In September I had to deal face to face with someone who fed on my insecurities and low self-esteem.  I was nervous.  I was up early that morning.  It wasn’t a WOD day for me so I decided to go for a run.  I had worked my way up to 5k but hadn’t made it past that.  That morning was a gorgeous day and I pulled a Forrest Gump.  I took a new route and just ran.  I ran and ran.  As I started to make my way home, I thought, “Wow, Michelle, you’ve come a long way.  You couldn’t even run the 400m buy-ins when you started”.  When I got home I looked at my “MapMyRun” app, I ran 10k!!  I was so happy that when I had to face my” demon”, I had all the confidence in the world.  No one was ever going to put me down again J  Or to quote Patrick Swayze “no one puts Baby in the corner” LOL Sorry, had to.

Fast forward to today: so first year in CrossFit and I sign up for the Open.  Why not right?  Get my Box some points.  See what happens.  Well, here’s what has happened so far.  Open WOD 13.1, PR my Snatch by 10lbs!  What???  And managed to get 7 reps!  Open WOD 13.2, do multiple reps of shoulder to overhead at a weight just 5lbs less than my 1RM.  Again, what???  Every day I walk into CFI I surprise myself.  Sure I have off days, but I look at those off days and think “I’m still way ahead of where I was when I walked through the door”.

So much has happened this past year.  So many things I just never imagined possible.  The amount of weight I’m lifting (which I was afraid to touch a bar in the past) to loving myself more to being a better parent and partner to being a better friend.  Has CrossFit changed my life?  You bet.  Do I preach the word of CrossFit?  You bet!  It is such an amazing part of my life that I really don’t know what I would do without it or the people that I’ve connected with through it.

PS - I can't thank the great coaches and athletes at CrossFit Indestri enough!  You are truly wonderful people that help make it easy to get up at 5am to come in and bust out a WOD!!  xoxo

Me crushing those Monkey Bars over a cold pool of water :)

My boyfriend and I crossing the finish line in September.