Posts Tagged by cfm

Inspiration From An 8 Minute Plank

You read that title right…an 8 minute plank!

You know the plank right?  Probably the best exercise to strengthening your core, where you hold your body stiff as a board while either in a strict push-up position or on your forearms.  It looks easy, but once you start doing a plank you know how insanely hard they are!

Plank-pose-Santolanasana

 

So this brings me to tonight where I stood in awe and witnessed an 8-minute plank.  On my best day, I think the longest plank I’ve held is 1:30…not so impressive.  This was impressive.  But there are a few other reasons why this 8-minute plank was so incredible.

First, it followed a full CrossFit WOD.  This included 20 minutes of hang power snatch and power clean work building up to a 1 rep max and a 2 rep max respectively.  We then moved into 7 rounds of 10 deadlifts and 7 burpees….no big deal right?!?  Ugh!  We then rested for one minute and went into a plank hold for as long as we could.  You know how long I lasted?  30 seconds.  Seriously…30 seconds…fail.

This is me...

This is me…

Second, the woman who held this plank was 60 years old and she is seriously badass.  I first met Peggy early on into starting CrossFit and I have always been in awe of her positivity, determination and strength.  Earlier this year she broke her foot, but that didn’t stop her from still putting in the work at the gym.  I even saw her doing burpee box jumps with a boot on her foot…what?!?  I can’t do those on a good day!  Oh and don’t even get me started on how well she can climb a rope…sigh.    

So there she was after that insane workout, holding that plank.  We were all out of breath and spent as we put our weights away and there in the middle of the room was Peggy, holding that plank.  Our coach Gina got down and was encouraging her through it…counting down the minutes.  A group of us circled around and cheered her on.  The previous recored for the day was 7:35 at one of the morning classes, so Peggy set out for 8 minutes…and she got it!  I can’t remember the last time I felt that inspired.

When she got up, a group of us told her how amazing that was and how we could NEVER do that in our wildest dreams.  Ever humble, Peggy replied that she can’t lift like we can. And here is why I love CrossFit.  We all have our strengths and we all have our areas to improve, but we all see each others strengths as a way to make ourselves better. Peggy has the core strength.  Keira has mastered double unders.  Kat can out squat anyone.  Ari runs like the wind.  Ashley bangs out the pull-ups. And I can kick some ass on the Air Dyne.  We are all unique, yet inspire each other to be better everyday.  

I left today’s class with a HUGE smile on my face and I can’t help but thank Peggy for that. She proved that no matter what your age is, you can do whatever you set your mind to.  I can only hope to be that strong, both mentally and physically, for the rest of my life. Thank you for giving me a day to always look back on when I’m down to lift me back up again…you rock!

What inspires you??

Signature 100x75

That Day Everyone Got A PR!

So apparently it’s testing week and I LOVE testing week.  It really let’s you see how far you’re progressing and most times it’s a guarantee you’ll get a good PR.  Last night, this bell was getting a workout!

PR Bell

Monday I had that awesome 13# front squat PR and my legs were feeling a bit sore, so I was hoping last night’s dead lifts weren’t going to be a problem.  My prior PR was 210# and that was tough, but I was going for it.  I started building up to that 1RM (4 x 135#/3 x 165#/1 x 185#/1 x 205#) and all was good.  Dead lifts are probably my favorite lift because I can put these thick thighs to some good use!

I added 10# and was able to get 215# with a little difficulty, but I wanted more.  So I went for 220# and at first really didn’t think I was going to get it, but Kat and Coach Dave were screaming at me to get it, so I blocked out those bad thoughts and pushed through.  HELL YEAH!  I dropped the bar, high-fived Dave and ran to that PR bell 🙂

Not great form...need to work on that lumbar curve

Not great form…need to work on that lumbar curve

Nailed it!! 220# PR Baby!

Nailed it!! 220# PR Baby!
Ignore the ridiculous face please…

Now it was Kat’s turn!  She had actually never tried for a 1RM before but figured it was going to be somewhere around 245# or so.  She did my 220# with ease and Dave started pushing her to keep going.  The coaching is really what makes CrossFit unique.  We have great coaches at CFM and Dave in particular has been incredibly helpful and always encourages us to push ourselves with more weight.  He sees that we can do it and just cheers us on to get there.  It’s also very comforting to know that someone is keeping an eye on you during the heavy lifts.

Dave pushing Kat to pick that bar up!

Dave pushing Kat to pick that bar up!

Oh and look at my girl Ashley getting to a 158# dead lift in the top left of that photo…that’s a 30# PR!!  GO ASH!  Kat kept building on those dead lifts and skipped the next skill set to find out what her 1RM was.  Girl got to 275#…beyond amazing!!  She rang that bell with pride and I couldn’t be more proud.  So cool to watch!

KM Dead Lift2

Setting up…

GET IT GIRL!!

GET IT GIRL!!
Actually I think this was around the 250# mark…there was a lot more weight on that bar

I’d say that the majority of the class got a PR last night and the energy was so exciting!  Our other coach for the night, Deb, was encouraging everyone and yelling at people to get those maxes!!  After the skill work, it was time for THE WORST WOD EVER!  I was sure that if I was ever going to puke in a class, that was going to be it.  Here was the damage:

3 rounds for time: 500m row, 20 dead lifts (93#), 15 burpees

For time workouts are always horrible because you are pushing yourself to the limit to get done as fast as possible and who am I kidding…not finish last!  I finished with a not very impressive time of 18:04, but I finished.  Deb was right there with me for my last burpees pushing me to get it done…man did I need that.  Those burpees are no joke and they sure do get you dirty!

Dirty Burpee Knees Yes, I'm wearing pants (no I'm not...)

Dirty Burpee Knees
Yes, I’m wearing pants
(no I’m really not…)

So there…proof that FIT REALLY DOES HAPPEN!  Remember all those “I Can’t” thoughts?  Well it’s days like this that I like to keep in the arsenal of kick ass days to remind myself that I CAN!

Sweaty & Happy

Sweaty & Happy

These days are also great because you can go home and eat ALL the food without any guilt.  🙂

Feed Me!!!

Feed Me!!!

What are your GREAT successes in the gym?

Signature 100x75

« Previous Page