Rogue Fitness = legit CrossFit affiliate

Drove an hour to Gahanna today to workout at Rogue Fitness, the Columbus CrossFit affiliate. I had heard from Dave how different the CF gym in Missouri was when he'd visited, so I was a bit skeptical about how good of an experience I would have at this gym. At first, when I walked into the waiting area (with the bathroom and a seating area), I thought the gym was air-conditioned! I immediately thought, There's no A/C in CrossFit!!!! But I was pleasantly surprised. The cool temperature was due to the back garage door being open and the fact that Ohio is at least ten degrees cooler than Dallas, plus the humidity is much lower. Working out in an 80-degree gym felt like it had A/C since I'm used to working out at CFDC. This gym actually manufactures its own equipment and sells it to other affiliates. The coach who taught my class won the CrossFit Games last year. She was really knowledgeable, encouraging, and helpful--just not the same level or type of energy that CFDC's coaches possess, but she was still awesome, and I felt honored to be coached by her. She stayed after the workout to coach me on unassisted kipping pullups, and I actually did one on the first try!!!!! I couldn't believe it! I almost let go of the bar after I did it, I was so amazed. Luckily I didn't. Then I tried a few more, and she encouraged me the whole time. It was a truly rewarding feeling to be able to accomplish one of my short-term goals already, and at a different CF gym. I think the fact that the pullup bar was quite a bit narrower helped a lot--I could grip the bar a lot more easily and securely. I am curious to see if I am able to repeat my performance when I return to CFDC and the thicker pullup bar. I'm determined to try!! I was tempted to take the three remaining days I'm home as rest days, but I'm so pumped that I'm going to go back to Rogue tomorrow for the noon class again. I will be doing 4 on, 2 off, but that's okay. When I get back to Dallas, I will resume my 3-1 schedule so the coaches don't get mad at me. :)

Warm-up: mini Cindy and 20 shoulder rotations
WOD: Seated press, 3-2-1-1-1-1 then
metcon: AMRAP in 15 minutes:
15 pullups
15 KB high swings
15 burpee box jumps

65-70-75-75-80(f)-75
3 rounds + 6 pullups on metcon

I used the red band on the pullups but made myself knock out at least 4 or 5 pullups in a row before resting. The first set, I did 10 in a row unbroken. I used a 35# KB on the swings, and a medium box for the jumps. The burpee box jumps were the worst part. I actually tripped myself on the last burpee and ended up banging my knees quite nicely. :/ Oh well, I actually like having bruises and soreness. I'm such a masochist. But my favorite part of the whole experience was doing my very first unassisted kipping pullup!!! I heart Rogue Fitness! I'd even go so far to say that if I HAD to move to Ohio, I wouldn't mind it too much if I was near the gym. :O Yeah, I said it. Haha! Anyway, I am happy that this affiliate turned out being so awesome, but I still miss CFDC and look forward to returning. I'll definitely hit up Rogue, though, when I'm home again for x-mas.

Sandy's report on her surgery experience has me both excited and a bit apprehensive. Her description of the discomfort made me nervous! I believe I will accept the Valium when I get my procedure done. I'm rather sensitive to smells, as well, so hopefully the drug will dull my senses as well as my anxiety. I have no doubt that Dr. Beebe is an expert, and I trust him completely, but I still would like my experience to be as stress-free and comfortable as possible. I'm glad Sandy has noticed a big difference already and is happy with the results. Can't wait to see her at the gym next week with perfect vision and glasses-free!!!! :D

Two a day

This morning, I worked out with the roosters. Erica got me going because really, when my alarm went off at 5:30, I remember thinking, what the hell am I doing awake this freaking early?!!! Then I remembered, oh yeah, Erica's going to kick my ass if I'm not at the 6 a.m. class today. That got me moving. :) Once I got to the gym, I didn't feel too bad. It's the initial, do I really want to get up yet? mentality that can make early morning workouts tough. When I was in college, I would meet my best friend at the local fairgrounds to run almost everyday at 5:30 or 6 a.m. We'd meet so early because it was the coolest (not that Ohio truly gets that hot, haha), plus I worked from noon until 10 p.m. If I didn't have my friend waiting for me at the grounds, I would have easily ignored my alarm and resumed sleeping. It really helps to have someone to motivate you and help you stay on track.

Today's WOD was 10 rounds of AMRAP of burpees for 20 seconds and mountain climbers for 20 seconds, with 20 seconds of rest between each set. I started out a bit too strong for the long haul, but I remained consistent after the initial hump, averaging at 6 burpees and 10 mountain climbers. This WOD was purely mental. It was tough sticking it out for ten rounds!! But then I returned in the evening and did the same WOD with pushups and flutter-kicks. I averaged 10 pushups and 20-something flutter-kicks. It was a well-rounded workout day. Didn't have time for my usual CD of 3 rounds 15 GHD situps/back extensions since I had to go to work, but I will try to get them in tomorrow. I have a feeling tomorrow will involve lifting, meaning the workout will take longer and I won't be done at 7. It's okay, though--tomorrow's my last day of work until July, and I'm going to Ohio in the evening. I'm a bit worried about my kittens and how well they will handle being away from home/me for four days. They should be fine, but they have been very needy since Kason left for Basic. Can't do much about that, though! I'm sure they won't let me out of their sight when I return. It's nice to feel loved. :)

Had my LASIK consultation today, and it went beautifully. The technicians and coordinators are all so professional, friendly, and knowledgeable at Cornea Associates of Texas. Dr. Beebe was just the same, although he's very matter-of-fact, but I like that in a doctor. My old family doctor liked to shoot the breeze a bit too much for my taste, and then it seemed like he never truly and thorougly checked us out. It was exhilirating to schedule my surgery!!! Shelly was fantastic, encouraging, and definitely supportive. She is a wonderful asset to the practice. She told me she'd had LASIK when they still used knives but hasn't had a problem. That would freak me out too much!! I'm so glad I waited and that the technology is so advanced and precise. I'm looking forward to July 14. Will be thinking of Sandy tomorrow at 2 when she gets her LASIK done. Have a great time in NY!

It's going to be okay.

I absolutely LOVE CrossFit. If CF was a man, I'd marry it. I am so elated! Went to the doctor today and had blood work and annual exam done. My resting heart rate is 55--it's usually in the 60s. My blood pressure was a bit higher than the normal 110/70, but I suppose that'd due to the intense workouts I've been doing these past two months. I'm getting a liver panel done to make sure it's functioning well and all's okay with it, but after reading the blog today, I'm a bit worried. I tried to explain CF to my doc, but she seemed quite clueless. We'll see. I'm anxious to see how my cholesterol levels are, if they've improved. I have a propensity for high HDLs, and even though my LDLs are low, the HDLs usually make my total number higher than it's supposed to be (over 200). Last time I had it done, my cholesterol was 173, my HDLs were 82, and my LDLs were 64 (ick). My glucose was 85. I'm very interested to see how my numbers turn out this time around! I've lost six pounds since starting CF, and I love how the doctor told me I'm looking good. :) I'd complained to her last year at my last exam how I wanted to lose weight and stuff, and she tried to tell me my options. If only she had said, "CrossFit." LOL Anyway, that made my day. However, my car needs a new timing belt, so low blow to my wallet. Argh! But my future mother-in-law (I kid!) is paying for us to fly out to see Kason graduate from Army Basic Training next month. I cannot WAIT!!!!!!!!!!

I called Dr. Beebe's office to see if I should postpone my LASIK consultation appt., and Shelly told me to come in anyway because the doctor can still determine whether I'm a candidate or not. She also said that I can still use the coupon toward my procedure when I get it done, so I'm excited about that! I love this practice already. The coordinators have been professional, organized, and actually remember me after just a few phone conversations! I can't wait to meet Dr. Beebe and see what he says about my eyes and whether or not I can schedule the surgery. There's a chance that I might have to wait longer since the past infections have caused pressure that has changed the shape of my cornea, but I'm optimistic. If this turns out to be the case, no big deal. I will have LASIK one day soon!

Stoked to finally indulge my Kozy fix and see Food, Inc. tonight.

Discouragement

Went to the ophthalmologist today, and he poked my eye to excise the abscess. Ow. The technician put numbing drops in my eye beforehand, but it still hurt quite a bit. He gave me an antibiotic I have to take for two weeks, and he wants to see me again for a follow-up. Then I have to take a preventative antibiotic for three months. Hopefully I don't get another episode for a long, long time after this. Also, I will most likely have to postpone my LASIK consultation because the pressure from my eyelid has changed the shape of my cornea, according to the ophthalmologist. He used to perform LASIK, so I'm presuming he knows what he's talking about. I won't look back fondly on this month, except for the fact that I got a new PR on deadlift and back squat. Other than that, not so much.

I hope everyone else had a great day and had fun on the WOD. I would like to make this one up as soon as I can return to the gym. Doc said I should take a few days off, as well as avoid being near those fans. I might go in on Saturday and row for a half hour or so. Just something or I'll go crazy. I'm looking forward to going to Kozy and seeing Food, Inc. tomorrow! Should be a fun evening.

I'd like to remove my left eye.

Well, good thing today is a rest day. My left eye continues to give me problems. The sty on the lower lid healed up last weekend, but two days later, I began to feel that soreness/swelling beginning to form in my upper eyelid on Tuesday morning. Sure enough, today my upper lid is swollen and sore. I am getting sick of this damn infection or whatever it is. I called the Cornea Associates for an appt. because I don't want to have to deal with this crap while I'm traveling next week. The triage center will cost a lot (not sure why insurance wouldn't cover it), but I want this nonsense GONE! And gone for good! I was looking forward to dinner at Kozy and a movie, but I think I will sit it out and rest the eye after work. I actually would rather see Food, Inc. this Friday anyway. Hopefully the doctor will give me some good drugs and my eye will be cleared up by next Monday when I go in for my LASIK consultation.

From reading the blog, I can see many CFDCers dressed up crazily for theme day. I hope there will be pictures of the best outfits! Chase dressing up like Linda sounds like a hoot! I might take Thursday off, as well, to prevent dust/contaminants from getting blown into my eye (love the fans, but they sure blow a lot of dust/dirt). My plan is to go (maybe Thursday) Friday and Saturday, Sunday is closed for Fathers Day, and then go on Monday and definitely Tuesday morning before work. I can't go in the evening because my plane leaves at 7 and I need to be at the airport around 5:30. Then I'll visit the Columbus CF once or twice (hoping I can squeeze in twice) while I'm in Ohio. I won't be back in time for Saturday's workout, but I will definitely go on Sunday. It will be good to see the family and my friends who were crazy enough to stay in Ohio, especially my best friend who's having a mid-life crisis at 28!

Finally!

Well, I finally put aside the blue band for pullups today and used the red band. It slowed me down quite a lot, but I'm happy that I stuck it out and stayed with the red band instead of slipping back a step (Dee's advice really stuck with me). It very well might be a very different matter, though, when I make up Barbara!! Baby steps.

Today's WOD was fun. I like front squats quite a lot, and this move used to be my most hated at first. Now I think it's one of my favorites. Once you have the form mastered, going up in weight is pretty much a breeze. It took me a good month or so to get it down.

5-4-3-2-1
Front Squat
Muscle Up

6:09
90# front squat (I thought about going to 95#, but I didn't listen to myself)
red band on pullups
blue band on ring dips

CD: 4 sets of 10 GHD situps/10 back extensions, then 60 abmat situps, unbroken


My quads, ribs, back, and shoulders still feel Cindy from last Sunday and the WODS on Monday and today. I will definitely enjoy my rest day tomorrow!

A great day!

Received a seven-page letter from Kason (he finally received my first mail I overnighted to him on June 5!), and he was actually pretty gushy at times. That's saying a lot because Kason isn't that kind of guy. :) Anyway, he's doing fine at basic training, except when his platoon got smoked like three times by the drill sergeant for stupid crap; one such punishment actually landed one of his teammates in the hospital with a messed up back! But he's enduring the heat/humidity and physical challenges better than most. I'm glad CF has helped prepare him for all this!

Today's WOD was rather challenging, especially after doing Cindy yesterday. My legs hurt in places they haven't in a long while. Rolling out was rather unpleasant.

The Chief

As Many Rounds As Possible in 3 Minutes:

• 3 Power Cleans (135# men, 95# women)
• 6 Push-Ups
• 9 Squats

Repeat 5 times. Rest 1 minute between sets.

I started with 75# and did regular pushups for the first set, but the left 1# chain fell off on my last round and I was too tired to put it back on. So I knocked off the other chain and used 73# for the remaining sets. How lame is that? :/ I also went to knee pushups. Dee brought up a good point--I should do the regular pushups even if I don't get as many reps or as good of a time. I should keep moving forward, not backward. So the next WOD that calls for pushups, I'm going to stay off my knees for as long as I can. She's right--it is a better workout if I do the full ROM and prescribed movements. It's about time to move from the blue strap to the red one on pullups, too.

4, 3, 3, 3 and 2 squats, 4 and 2 power cleans.

The finisher was 20 strict (dead-hang) pullups. I started with the green band, which was much too easy, and then moved to blue. Got about 4 or 5 with that, but then I added the red band. I'm looking forward to starting the pullup progression workouts with Sandy. I think she's a trooper for doing today's WOD on that ankle. I hope she takes her time and doesn't try to push it too hard.