Today was my coaches review at CrossFit Durham. My review was based upon anonymous feedback through surveys Dave received from the CFD athletes via email. I’ll admit that even though I looked forward to knowing the results I was also a little uneasy about what might be said. I’m not necessarily what one might think of as “sweet” in class. As my husband likes to say, “Ashley is always friendly, but she’s not always nice.” And like my training partner has said on more than one occasion, “Ashley flips the switch at 11:30.”

I don’t want to give the impression that I’m a mean coach, because I’m not. I think of myself as fun and easy going in class, but I also take what I do very seriously. I try to be as straight forward as possible while making sure everyone feels encouraged and excited about making progress. However, I expect big things from people. I have zero tolerance for those who feel sorry for themselves, and I can’t stand excuses. I’m definitely okay with the fact that as a coach I am going to have some people who aren’t crazy about me.

Dave and I went over the feedback and I have to say that overall today made my week. There were a couple of critiques which I greatly appreciated because I’m now more aware of the areas I need to improve. The awesome thing is the critiques are minor and I can very easily remedy them. For the most part most of the people in my classes wrote extremely nice things. It blew me away to be honest. I geek out about this stuff daily so it feels good knowing that everything I read, all the videos I obsessively watch, and the images of proper technique that repeatedly run through my head are possibly somewhat starting to pay off.

I hope you don’t mind, but I’ve decided to share one of the bits of feedback with you. This may be the nicest, most rewarding thing I could hope to have said about me regarding my profession as a coach,

“One of Ashley’s greatest strengths is her knowledge of technique and form. She is excellent at teaching and reviewing techniques for the movements, but even more so, she has a spot-on ability to notice places of correction on an individual basis. Often times, she catches the small nuances that make a significant difference, or is able to diagnose the source of a problem that isn’t obvious to some people (for instance, something happening because of a foot position or weight shift, as opposed to a later movement). She gives excellent and important cues, and she pushes everyone in her classes (challenging them for more weight when needed, and being an excellent source of motivation and encouragement during the WODs). I make it a point to attend her classes, especially when some of the more difficult lifts are involved. She knows them like the back of her hand, and I appreciate her knowledge base and her continued dedication to learning more.”

Seriously. My heart.

I love what I do for a living. The Lord has blessed me beyond measure. Thank you to the folks who provided feedback. It’s the one of the best ways for me to grow as a coach. :)

XOXO

- ATD

I missed qualifying for the Mid-Atlantic CrossFit Regionals by one place. Top 60 qualify. I got 61st. Total kill joy. What’s an even bigger kill joy than that is I missed going to Regionals by one point. And do you know that that means? It means I missed going to Regionals by one rep.

One.
More.
Rep.

One more time of me picking my butt up off the ground from a burpee. One more time of getting my toes up to the bar. JUST ONE DANG MUSCLE UP. One more thruster instead of one more breath. If I could have done one more ____ then I’d be on my way to Regionals.

One rep made the difference between me celebrating and reflecting. Womp, womp, womp. WHATEVER…

Honestly, I’m such a competitive person that 61st place is a great place for me. I hate losing, but I love being the underdog. I love proving myself. No one can match my determination. That’s for reals too. Don’t get in my way because I will hunt you down and kill you once I’ve put my mind to it. Eh. Maybe I won’t actually kill you. (I watched The Hunger Games last night and I’m still thinking about what I’d do if I were Katniss. WWKD?)

I have a lot to work on this year and I’m going to put a ton of focus into working on my weaknesses. I’ve typically always focused on strength work for a few reasons:

(1) It makes sense. If you’re stronger the work is easier. Duh.
(2) I’m good at it. I’ve always been strong. Not sure why, but that’s me. Some people are good at grammar. I’m good at squatting.
(3) Re-read #1.

Through a combination of following Outlaw and competing in The Opens I’ve been made well aware of how poor I am at gymnastics/skill work, so I’ll be putting a lot of work into that this year. Of course, I’m going to keep following Outlaw which means I’ll continue getting stronger and generally more awesomer overall, but my “extra curricular activities” are going to be hard core owning things like muscle ups, chest-to-bar pull-ups, ring dips, and toes-to-bar.

I’m going to rock the socks off of those skinny, 115lb. girls next year. They won’t even know what hit them.

Ohhhhh, and the best news is my good friend and Outlaw training partner, Drew Anderson, made it through. I’m so proud of him! He’s an amazing athlete and guy. I couldn’t be happier for him.

- ATD

Yup. The honest to goodness reason why I decided to blog tonight is because I could not sleep due to how stupidly hard I am being on myself over a workout.

To help inform those of you who know nothing about CrossFit, and more than likely care nothing about CrossFit, the CrossFit competition season has started. Right now we’re in the 2nd week of The Opens. I’m too grumpy to explain The Opens to you in any amount of detail, and you’re probably not interested enough to really care, so that’s actually a win-win for both of us. The short story is The Opens are the qualifying competitions for Regionals. And Regionals are the qualifiers for the Games. The Games, well, that’s where the world’s fittest female and male athlete exerciser win $250,000. ‘Nuff said?

The workout for The Opens this week wasn’t one that I looked at and thought, “I’m going to smoke this.”, but it was something I was excited about doing. It involves a trillion billion snatches at various weights from light to heavy for 10 minutes. It’s not what I would consider my wheelhouse (that was last year’s 5 min AMRAP of ground to overhead), but it’s much closer to being so than HQ’s burpee love fest that took place last week. Anyway, I was pumped and ready to bring my new strength, improved conditioning, and boosted confidence out to play tonight. (Thanks to Outlaw for all of that, by the way.)

Thing is it didn’t happen. I am not going to say again that I got a horrible score, because my score was decent, but I feel as though my personal performance was horrible. I actually felt fine. Shoulders weren’t smoked. Back was holding up, but I wasn’t able to move well for some reason tonight. My mind was off. I also struggled with dropping under the bar which is unusual for me. I favor squat snatches over power snatches any day, but that wasn’t the case tonight.

What’s weird about The Opens is as long your score is turned in by a certain date and time by the end of the week you can repeat the workout. I will definitely be repeating this workout. Frustrating thing is I know if this was in any other normal competition setting I’d not be given the opportunity to have a re-do. I feel like I haven’t been a good “game time” exerciser this year. I believe I perform better in my every day training sessions from Outlaw. Maybe the hype is getting to me. With Reebok and CrossFit up each other’s butts this year the Games have had more publicity than ever before. Maybe it’s the fact that I actually care and want to do well this year. Last year I did The Opens, but I didn’t care. Didn’t prepare or train for them. I did the workouts with the rest of the gym, but wasn’t too concerned with how I fell in the rankings. This year I care. Sometimes I hate caring. Caring adds pressure.

Why do I care about being a good exerciser? I don’t know, but I do and it drives me crazy. So much so that sometimes I have the thought about walking away from all of the madness. I can’t do that though. The madness, the beating myself up, the staying up late to vent in my blog all adds fuel to my competitive nature. Funny thing is I’m more competitive with myself than I am with any other person. Of course, certain people push me and motivate me, but nothing drives me quite like the expectations I put on myself. Nothing crushes me quite like the expectations I put on myself either.

*long exaggerated sigh*

Good night, friends. Vent over. I’m just thankful my Jesus loves me no matter what I accomplish or fail to accomplish. So happy that none of it matters to Him.

P.S., Here’s a little taste of what my heart looks like when it’s out on my sleeve: If you do CrossFit and say you’ve never allowed a workout to ruin your mood then I’m calling you out right now for being a liar. Ummmhumms. Truth.

xoxo

-ATD

Apparently I’m not going to be able to keep up with my blog every single day like I planned.  I have too many other things to do.  Again, this is a post of my last two days…

01/18/12

BB Gymnastics:

20 minutes Clean technique work.  - Worked up to 145# and stayed there to work on technique.  3 videos of my lifts below.

Notes: You may work up to a heavy single if there are no technical flaws. Concentrate on maintaining torso position off the ground. The hips should not elevate ahead of the shoulders. Also, make sure you are pulling to a fully open hip and NOT jumping forward. If you are jumping forward or suspect you are, put a chalk mark on the floor to make sure you are fully expressing the articulation of the hip and NOT jumping to the bar.

Conditioning:

3 rounds for time of:

5 Wall Walks
7 Muscle Ups
15 Deadlifts @ 275/185#

Notes: The Wall Walk begins lying chest-down on the floor with the bottom of the feet touching the wall. The movement ends when the CHEST (nipples, not belly) touches the wall. There is no standard for how to get down. Muscle-Ups should be performed with a full turnout and extended elbow on each rep.

My time was 12:09 with assisted MUs used the skinny purple bands and then moved up to red bands when I became too fatigued.  Wall climbs weren’t bad at all, but my arms were tired from them which made the MUs pretty difficult.

Strength/Midline

1a) 3X20 Reverse Hyper – medium, rest 60 sec. - I added 20#.  I hate using the reverse hyper
1b) 3XME L-Sit Hold – rest 60 sec. :30/:24/:24

Video #1

Video #2

 

Video #3

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01/17/12

Strength:

1) Back Squat: 1X8 @ 65%, 1X8 @ 70%, 1X6 @ 80%, 1X6 @ 85% – rest 2-3 min. between each set. - My LBBS felt easy last week, so I based my percentages off of a higher number this week.  I used 255# - all percentages are 90% of max - 150, 160, 185, 195

2a) 4X3 Split Jerk @ 75% – rest 60 sec. - 135# on all sets
2b) Front Squats: 1X5 @ 70%, 1X5 @ 75%, 1X5 @ 80%, 1X5 @ 85% – rest 60 sec. - Did not increase weight, but will need to do so next week - 135, 141, 151, 160

Conditioning:

For 20 minutes alternate between:

Rope Climbs 15’
Push-Ups (hand-release, NO snaking) 51
GHD Situps
Shoulder Touches

Notes: There is no set rep scheme. You should complete each movement until you begin to fatigue or slow down. Literally, as soon as your cycle rate begins to taper off—stop, and move to the next movement. This should also not be performed at a high-heart-rate inducing pace. You may rest between movements, but do not allow your heart-rate to return to a resting rate. Basically; walk calmly from movement to movement and rest more if necessary. This is about speed and consistency on each of the movements.

I did 5 rounds and went on to next movement as soon as I started feeling fatigued.
Hand Release Push-ups - 11,10,10,10,10
GHD Situps - 65 total (I don’t remember the breakdown.)
Shoulder Touches - 108 (Again, don’t remember the breakdown.)
Rope Climbs - 1,1,1,1,1

Video demo of Shoulder Touches, but I faced out away from the wall.



- ATD

The workout on 1/15 was actually programmed for 1/14, but I’ve had a long week and decided to take the 14th off. (I think I took the 13th off as well.) Also, on the 15th I chose to only do the conditioning. I haven’t been getting enough sleep here lately and I’ve been feeling pretty run down. Usually the last thing I ever want to skip is the strength, but it’s just been one of those days for the past few days.

Today’s work…

01/16/12

BB Gymnastics:

1a) 3X5 Snatch High-Pulls – heaviest possible, rest 60 sec. VIDEO DEMO
80#, 90#, 95# - I stayed really light with these today because I wanted to focus on technique. (Did not use straps. Should I invest in some? Do they help?)

Notes: Straps may be used. The goal is to get the barbell to the nipple line without a rebend of the knee.

1b) 3X5 Tall Snatches – heaviest possible, rest 60 sec. VIDEO DEMO
Used 73# on all 3 sets. This was new to me. I’ve never worked a hang from the 1st position w/out any knee bend. It took me a few tries to get the feel for it.

Notes: This WILL NOT be a heavy weight. The goal is with ZERO knee bend or hip angle change, to initiate vertical movement of the barbell with ankle extension, then rapidly pull under into the catch position

Conditioning:

10 minute AMRAP of:
12 C2B Pullups
12 Box Jumps 30/26”

I did 4 rounds + 12 CTB + 9 box jumps. I stepped down from all of the box jumps. Definitely noticed some improvement in my CTBs which is great. They’re always awkward for me. I wish I could do this one again. I definitely think I could get in another set of pull-ups. I was very hesitant with them today, but noticing how much I have improved has helped me with my confidence for next time.

Midline:

5 min. AMRAP of TGUs (alternating) @ 32/24kg

This was very hard on my shoulder that I dislocated last winter. I did 6 reps with 24kg. My right shoulder is still not feeling right from doing these today.

Video of my High Snatches. I’ve already received some great feedback from my friend Cliff, but I would appreciate other feedback as well. I love having different eyes watch since everyone tends to notice different things.

——————————————————————————————————————————-

01/12/12

As I mentioned earlier, I skipped the strength for this day. I was supposed to find my Snatch 1RM and my C&J 1RM with only allowing 3 attempts and using USAW standards.

Conditioning:

7 Rounds
20 Push Press (55#)
20 OHS (55#)

I did this in 16:47. Not nearly as well as I expected. I was hoping for under 13 minutes. Surprisingly the push press was quite a bit easier than the OHS. My legs were just not there at all yesterday. I am not a fan of high rep/low weight stuff for sure, but still expected to do better.

I’m going to try and not get into the habit of slacking on my posts. It’s very beneficial for me to receive feedback from you guys quickly instead of a few days later. Hope you’re all doing well, friends! :)

XOXO

-ATD

Today’s work…

01/11/12

I woke up this morning feeling exhausted.  I did not want to workout.  Yesterday was rough and I knew today wasn’t going to be any better.  I seriously considered chalking up today as a rest day, but decided I needed to suck it up so I went ahead and did my work.  I pretty much felt like I was simply going through the motions this morning.  I did surprise myself on the conditioning however, so that made it worth it.

BB Gymnastics:

20 minutes Snatch technique work.

Notes: You may work up to a heavy single if there is no technical flaws with your lift. DO NOT go for a 1rm.

I stayed really light today.  Did not feel like working on snatches at all.  Worked with 85# the whole time.  Actually went up to 105#, but decided against that when I picked it up and it felt more like 135#.  Spent some time focusing on catching the weight a little bit more behind me and I also worked hangs from the 1st position.

Conditioning:

3 rounds for time of:

12 Deadlifts @ 315/225#
24 Bar Facing Burpees

I did this in 10:24 - I was not at all looking forward to this.  I was so tired and sore from yesterday.  I expected all of my deads to be at least sets of 3’s… sets of 4’s at the most.  I was surprised when I did the first round completely unbroken.  I actually think this is the most weight I’ve ever deadlifted in a WOD.  The last two rounds were all done in sets of 3’s.  The bar facing burpees were steady, but not fast.  (They tend to make me dizzy.)

*Rest as necessary before strength work.

Strength/Midline:

1a) 3×8 Weighted GH Raise – medium/heavy, rest 60 sec.  - 10# on all sets.  Should have done more, but I was so tired at this point I could have cared less.  I definitely didn’t want to put any extra energy into walking across the gym to get more weight.

1b) 3X3 TGU (3l/3r) – medium/heavy, rest 60 sec. - Used 40# on all sets/both arms.  I was so over these.

————————————————————————————————————-

Catching up…

01/10/12

Strength:

1) Back Squat: 1X8 @ 65%, 1X8 @ 70%, 1X6 @ 80%, 1X6 @ 85% – rest 2-3 min. between each set. - All of my numbers are based off of 90% of my 1RM.  I used 140, 152, 173, 185  (These felt relatively easy.)

2a) 4X4 Weighted Rope Climbs 15’ – heaviest possible, rest 90 sec.

Notes: These should be performed with a weight vest at a heavy but SAFE load. DO NOT load yourself so much that you will have an “oh shit” moment.

I did not use a weight vest and only did 4 climbs my first set.  The other sets I did 2 climbs.  I took my time and tried to get a better feel for the footing so I wouldn’t need to rely on my arms as much.  I made quite a bit of progress which was awesome. (I also added a few more reasons to my legs of why short dresses continue not to work for me.)

2b) Front Squats: 1X5 @ 60%, 1X5 @ 70%, 1X5 @ 75%, 1X5 @ 80% – rest 60 sec. - Numbers based on 90% of my 1RM.  I used 115, 135, 141, 151 (Felt relatively light as well.)

Everything:

Oh, the “everything” section.  This is the reason why I woke up so tired and sore this morning.

Task 1: In 10 minutes complete as many sets of 5 UB HSPU as possible.

Notes: Standards for men is 2 45# plates with an ab-mat between, for women 2 25# plates with an ab-mat between. Hands should be covering holes in plates throughout the entire rep.

Triceps were already unexpectedly sore from the rope climbs.  Never got 5 unbroken sets.  Did some sets of 3’s and 4’s.  Lucky for me Drew was in the gym again and provided some very valuable feedback for me regarding my HSPUs.  Made all the difference in the world.  Seriously.  THE WORLD.

*Rest 2 minutes.

Task 2: 4 minute AMRAP of:

12 GHD Situps
12 Shoulder Touches

Notes: This work should be performed at a 80-90% RPE.   - We have a decent hike from the GHDs to the wall where we’re able to do things like shoulder touches.  Not in a hurry either. I completed exactly 3.5 rounds. 

*Rest 2 minutes.

Task 3: In 4 minutes complete as many (bottom paused) UB Snatch Balances @ 135/95# as possible.

Notes: The “bottom pause” portion of the lift is to hold the bottom position for 10 FULL seconds. The goal is to complete the entire piece without dropping the barbell. You may rest in the back rack position. There will be a 20 Burpee penalty for every time the barbell is dropped. The penalty should be performed AFTER the 4 minutes is up.

This task blindsided me.  I had no idea it was going to be as tough as it was.  I couldn’t keep my balance which surprised me because OHS and snatch balances are usually my thing.  I completed 5 snatch balances with the pause at the bottom.  I also dropped the bar 5 times.  Ever since I hurt my shoulder last winter I’ve not been able to lower weight in a negative fashion from behind my head to my shoulders. 

Watch Rudy tackle this thing.  I completely thought I’d outdo him…

M/F/S: 4/7/4

I’m spent.  Donezo.  Thank goodness tomorrow is a rest day.

- ATD

PS - MFS = mood/fatigue/soreness

Not much exciting to report today.  Wait.  There was… No.  There was nothing.  I loved our WOD today.  I’m a big fan of couplets for some reason.  I was able to do my 100 DUs and all of my push jerks unbroken too.  It was great being able to do everything UB, but it reminded me of something I recently read, something about a bog turtle traveling for 2 weeks just to cover a 600 meter wide meadow. 

I is slowz. 

BB Gymnastics:

1) 5X3 Hang Squat Snatch – heaviest possible, rest 60 sec. -  I used 95 ,95, 100 (fail on last attempt), 95, 95

Notes: These are 3 consecutive unbroken reps. If the barbell returns to the floor before all 3 reps are completed the set is over.  Straps may not be used.

2) 5X3 Hang Squat Clean – heaviest possible, rest 60 sec. - 120 (Bar flung out of hangs), 120, 125, 135, 140 (Fail on last attempt.  Got under the bar, but was off balance driving up out of clean and dropped the weight.)

Notes: These are 3 consecutive unbroken reps. If the barbell returns to the floor before all 3 reps are completed the set is over.  Straps may not be used

3) 3X5 Snatch Grip Deadlift @ 110% – rest 75 sec. - I used 135#

Notes: Straps may be used.

Conditioning:

In 12 minutes complete:

100 UB Double-Unders

AMRAP of…

5 Push Jerks 185/120#
Run 200m

I got 5 Rounds + 5 PJ + about 25m of the run

Notes: The 100 UB Double-Unders are a “buy-in”. when the 12 minute clock starts they must be completed before moving on to the AMRAP. The TOTAL TIME of the entire piece is 12 minutes. If you do not complete the 100 UB Double-Unders in the 12 minutes your score is ZERO. Racks MAY NOT be used for the Push Jerks.

Midline (time permitting):

5XME UB Toes to Bar – rest 60 sec. - 10, 6,7,6,7  (My back was seizing up during these.  FUN.)

Video of my hang clean at 135# x 3.  I thought I recorded the 140# x 3 where I failed my last lift, but it didn’t record.  John H. and I were having a pretty good conversation at that time too.  Hate that you jokers have to miss it.

PS - It’s Friday already, right?  Right?

- ATD

BB Gymnastics:

1) 3 attempts to establish a 1RM Snatch – rest as needed. - Failed 120# x 3.  Load_of_CRAP.  (Video of last attempt below.)

2) 3 attempts to establish a 1RM Clean & Jerk – rest as needed. - Hit 165# (tied w/current PR) failed jerk on 170#. (Video of both lifts below.)

Notes: Take as long as you’d like to warm up for these lifts, but limit yourself to ONLY 3 legit attempts. You may use any style of each lift, but try to stick to a near USAW standard.

Conditioning:

“Event 5 – 2009 CF Games”

Three rounds for time of:
30 Wallball shots 20/14#
30 Low Hang Squat Snatch @ 75/45#

Notes: The Low Hang Squat Snatch initiates with barbell just below the knees. If the barbell is dropped it must be lifted to a full standing position before beginning the next rep.

My time was 15:14.  I used a 15# bar and put bumpers on it so I could drop the bar, but 10 snatches in I thought about the weight and realized I only had only put on 10# bumpers instead of 15# bumpers.  Rested a couple of minutes and started over.  Welcome to my world.

Video of my last snatch attempt at 120#.  Watch the arms.  I do this all the time now.  Whyyyyyyyy????  I can OHS a butt load more than this and I can snatch balance a butt load more than this too.  Why am I being too chicken to drop under the bar and catch the weight?  If anyone has a miracle solution please tell me.  Please. 

Video of my C&J at 165#.  Watch the forward bounce/walk thingy as I stand up from the clean.  This is a new flaw.

C&J attempt at 170#.  I cut off my dang feet.  That really makes me mad too because the reason I missed the jerk was because I went into my toes during the dip and then the bar went out in front of me.

I know the dip is too deep which is probably why I’m going into my toes.  Still not letting my back leg bend either.  This will probably be a life-long battle… stupid cheerleading.  And obviously I’m not sure why I’m now doing the bounce/walk thingy as I’m driving up out of the clean.  What else do you guys have for me regarding my lifts?  Hit me up, yo.  Again, I always appreciate your feedback. 

PS - MY LEGS ARE JELL-O.  Just sayin’.

- ATD