Last Wednesday’s WOD was a killer. Apparently, no one was able to finish it. They took it straight out of the CF Regionals from last year, so you know it’s some craziness.

WOD – 22 minute time cap
50 Back Squats (135/95)
40 Pull-Ups
30 Shoulder to Overhead (135/95)
50 Front Squats (95/65)
40 Pull-Ups
30 Shoulder to Overhead (95/65)
50 OHS (65/45)
40 Pull-Ups
30 Shoulder to Overhead (65/45)

Prior to this WOD, I was out of commission for 2 days.

Here’s the back story. Two Sundays ago, I went for a 4.5 mile run plus a mile walk. That’s the most I’ve done in a long time. I felt fine for the next 2 hours. Then, while walking to the car after lunch, I noticed my ankle wasn’t feeling right. I put on a foot brace, then proceeded to play 2 hours of softball with hubby’s friends. I’m sure running around the bases did not help the ankle much. I was limping before the night was over. I know, I know, I should know better, but I never learn. *Sigh*

I was unable to do anything for 2 weeks the last time this happened. Being out for 2 weeks was torturous. Thankfully it was only 2 days this time.

Going into CF after 2 days of inactivity was really hard. I was cautious, so I went with lower weights & used bands for the pull-ups. Amazingly, I was still able to get 225 Reps in. I was satisfied with my performance. I do have to admit that my quads & knees are stiff & tight from those killer squats.

I put my first official Did Not Finish in my book. I felt okay with it. I think I’ve made peace with D.N.F. Time caps are there to push you to do more reps, faster, but I won’t let it ruin my form just to finish a WOD. It just isn’t worth it in the end when your body feels like crap & it starts breaking down. Hey, at least I tried my very best in those 22 minutes & I think that’s all that really counts. I didn’t cheat myself in any way to finish. The weights were heavy & challenging, & I worked my butt off (literally) for those reps. I’m still very proud of myself.

I will not let you own me D.N.F.

Hammer Time

Today marks my 2 year Anniversary with Crossfit. I get rewarded by almost getting a DNF this week. If you didn’t know, DNF means Did Not Finish.

Have I mentioned how much I despise WODs with a time-cap?!? I’ve only gone to 2 boxes where I’ve encountered time-capped WODs. I’ve ALWAYS finished my WODs. I mean, ALWAYS, except for that one crazy self-inflicted Seal-Fit WOD I tried back in 09/2011 with my crazy Latina. The clock was hovering around 47 minutes when we finished 2 out of 4 rounds, at which time, we received a stern warning that fundamentals class was starting soon & we had to wrap it up. But that’s another story to be told another day.

HAMMER” was time-capped at 25 minutes.
5 Rounds, each for time, of:
5 – Power Cleans 135# 65#
10 – Front Squats 135# 65#
5 – Jerks 135# 65#
20 Pull-ups (thin red band, felt like the thin purple band)
Rest 90 seconds between each round

I got to the last round & started the Jerks when the time was up. The coach informed us he’ll give us 2 more minutes. I finished the Jerks, & then went to do the pull-ups. The pull-ups are the bane of my existence, my weakness, my kryptonite. My arms felt like wet noodles & were nearly falling off my body at this point. I’m admitting to you that plain & simple, I’m slow. I got through 12 of them when the 27 minutes were up.

The coach was serious when he said we should be done by now. So I whimpered off the pull-up bar & wrote in my book those dreaded 3 letters, DNF. It was branded in my book, scorching hot to the touch. I nearly had to contain my tears. Ok, that’s a lie, I don’t cry at Crossfit (except for that one time I nearly did but that’s another story as well).
The owner, another coach, came up to me & asked how I did. I told him I didn’t finish & I’ve NEVER not finished a WOD before. Yes, I had to use double negatives to get my point across. I mentioned I had 8 pull-ups left & he told me to go back on & just finish them. With that, I went back & knocked out my remaining 8 in 24 seconds. I felt relieved & satisfied at the same time because now I can cross-out DNF from my book. I tacked on the 24 seconds to my finished time.  

Hubby said I still DNF’ed the WOD because of the time-cap, but the fact is I still finished the WOD even if I didn’t meet the time limit. Those are just coach imposed time contraints because they don’t want the class to go on for too long. I don’t mind putting in the time & work into my WODS, but I do mind time-caps.

DNF has been scribbled out, so, it’s still a happy 2 year Crossfit anniversary to me. 🙂

Crossfit Highs

Like I said in my previous post, Introducing Eva, there will be WODs that will absolutely kick your butt. You’ll leave the box feeling slightly disappointed (that you finished at the end of the pack), slightly happy (because you’d actually finish the WOD), but most definitely humble. Because these are the days you’ll know that no matter how good you think you are at something, there will no doubt be someone else who will be faster & stronger. This should makes you more determined to be better, to do better, to keep practicing, & to keep trying. Don’t let this slight roadblock discourage you. And do NOT, I repeat, do NOT ever quit. Quitting should never be an option (injuries are the exceptions to the rule).

So, Wednesday was a bad training day. I more than made up for it on Thursday’s WOD. To be honest, it was a bit chaotic with warming up, strength training & then the WOD. We were constantly moving in that hour, so it was hard to get a breath in there.

Yesterday’s training had 505 total reps, which is pretty crazy. The breakdown is as follows:
200 DUs, 75 air squats, 70 burpees, 50 push up, 45 Front Squats, 25 Push Press, 25 Clean Pulls & 15 SDHP.

Our WOD was a good one though. It could be done really quickly, or you can take forever if you are not proficient with DUs. Luckily, that’s one thing I excel in. Whew! Thank goodness!

100 DUs then
3 Rounds
5 SDHP (95/65) 55
10 Front Squats (95/65) 55
15 Bar-facing Burpees
then 100 DUs

I didn’t check out the whiteboard beforehand to see the times of others who have completed the WOD. As I was on my last 100 DUs, the coach kept saying I might beat the record. Uh, hey buddy, I just want to finish. Could you please stop watching me now? Geez, so much pressure. Haha

I finished in 13:39 minutes.

Afterwards, I looked at the whiteboard & I had beaten the top time by 19 seconds. Whoo hoo! I had finished first in my class & I had the best time overall for the day. Although, I must admit I didn’t do Rx.  Even the coach told me he has problems with DUs & that’s why his time suffered. Days like these are RARE, but I will take it with open arms. I also know that tomorrow is a new day & anything can happen. I can be first, last, or in the middle of the pack. I know I will still continue to push myself no matter where I finish & that won’t deter me from finishing. Thankfully, I have the encouragement of the coaches, as well as the rest of my fellow Crossfitters to egg me on.

I’m So Over You

I’ve self-prescribed my release from Physical Therapy. I told my therapist after this morning’s session that I was leaving & I never wanted to see him again. We’re breaking up. We’re going to cut this off cold turkey. No more phone calls to make “appointments,” no more early morning romps on the therapy table, & no more man-handling my shoulder & arm. I’m through with this. It was a great 6 months while it lasted, but I’m done. Adios, Ciao, Sayanara!

The shoulder pains began in March 2011. Years of volleyball, among other athletics took its toll. I was still feeling young & invincible, so I stopped volleyball in July 2011, & headed straight into Crossfit. That might not have been the smartest idea. I told you, I was feeling young & invincible dumb & reckless. Doing CF didn’t bother me until the end of the year when I noticed tightness in my shoulders that never went away. I went to a chiropractor who kept cracking my back & neck. I didn’t see how this was benefitting me. Then, I went to Active Release Technique (A.R.T.) chiropractor for 2 months. The A.R.T. made me feel better for a day or two, but the pain never went away. This was not a long-term cure.

In March 2012, I entered my first Crossfit Games Open, which was one of the most exciting moments of my CF career. I had recoreded numerous gains in my performance & strength. The adrenaline died down shortly afterwards, but I continued to push my physical limits. I was at the point of a major burn-out Crossfitting 24 out of 31 days that month. In May, I did a WOD with chest to bar pull-ups unassisted. Somewhere along the way, I felt pulling from the nerves on my right shoulder. That was the last time I did anything overhead. It was the beginning of a slight depression for me.


Crossfit Games Open 12.3
75lb Push Press – 03.08.12

From that day on, I focused on lower body movements. Modifying everything was aggravating. I’ve never done so many lunges, squats, box jumps, sit-ups, v-ups, & running in my life. It was getting dull; I was feeling unmotivated & frustrated with myself. Most of all, I was mad, upset & disappointed at myself for even getting to this point. If I had only listened to my body & visited a doctor a long time ago, I would never have been in this position. Hindsight is always 20/20. I took 2 months off from CF in the hopes the rest would aid in the recovery of my shoulder. It didn’t.

It could have been my pride or fear, whatever it was, it took me a long time to see an orthopedic. I expected dreadful news. What was I to do if I couldn’t play volleyball or Crossfit ever again?!? Oh the horror! I know, I know, there are worse things in life, but anyone who knows me know athletics/sports are a big part of my life. It’s like telling me to stop eating bananas….forever. Blasphemy!

The orthopedic roughed me up. He moved my shoulder in ways I didn’t think was possible. My shoulder has never hurt so much as it did the next 2 weeks after my visit. He insisted I get an MRI with contrast to confirm a right shoulder labral tear. I spoke to numerous medical professionals, as well as hubby, to see what my next step should be. I decided to opt out of the MRI & start Physical Therapy first. If possible, I want to avoid surgery, but I have to admin, there was a huge part of me that thought surgery would be the quick fix. However, I failed to think of the consequences of surgery. I would still require PT & even then, it might never get back to 100%.

I made a PT appointment. After 4 sessions, I dropped him. He was awful. I told him I had pain after the 3rd session & he basically dismissed me by telling me I wasn’t feeling the pain where I thought I felt it at. Ummmm….okay. Peace out!

I tried another PT, who was better & more attentive, but somewhere along the way, she started over-booking appointments & had less & less time for me. 11 treatments later & I wasn’t where I wanted to be..


Injured Right Shoulder taped up

Finally, I let go of my pig-headedness and I reluctantly went to hubby’s PT in Dec. 2012. I had little expectations, especially since I came from 2 very unspectacular PTs. He would always spend 20 minutes or more doing manual work. January 2013 came & I was still weary. I just want to be fixed right now! I cried to my hubby. It was so frustrating going to PT every week & not see the instant results that you so desperately want. My exchanges with the hubby went something like this: Was I doing the exercises at home? No. Then how will I ever get better? I don’t know. Keep going to PT & do your exercises at home. Fine! *humph* Whatever. I slumped in the corner of the bed, crying into my stuffed Munkie, my annoyance with hubby was obvious. I’ve never felt so defeated in my life.

FINE! My response rang in my ears, over & over again. I’m NOT fine. The talk with hubby was definitely a wakeup call. It definitely boosted my morale & gave me the motivation that I lacked at the time. I started proactively going to the gym every day just to do my PT exercises & at home on weekends. 3 months flew by & I started noticing changes, I was feeling stronger, I slept better.  Even I was surprised by my progress, although slow & small, but it was definitely an improvement nonetheless. 4 months in, I started doing unassisted pull-ups at CF, which I haven’t done in almost a year. 5 months in, I was hitting PRs (Personal Records) left & right at CF with weights that I never thought possible.


Crossfit Games Open 13.1
45lb Snatch – 03.08.13

At my lowest point, I thought I would never do another pull-up or overhead movement again. I tried to convince myself that I would be okay with that. This lessened the blow in case my arm didn’t improve. It is very much a mental struggle when trying to overcome an injury. I’m so glad I continued to push myself with the help of my hubby by my side, even though sometimes it felt like a thorn in my side. I’m also grateful for all my coaches who accommodated to my injury & continue to inspire me to do everything with proper form so I do not re-injure myself.

I really didn’t think I would ever get to this point if you had asked me 6 months ago. I’m ready to let my therapist go & he was more than willing to let me go. Our time together has come to an end. The relationship was rocky at the beginning, but then trust was built & progress was made in itty bitty baby steps. We’ve outgrown each other, but we’ll stay friends. I know he’s only a phone call away if I ever need him. So, today, I say good-bye.

My Crossfit Beginnings

crossfit book
I am a Crossfitter. Yes, I am an addict. No, it is not a cult, but I guess when I gush on & on about it, it may sound like a cult. I had passed by this one space on my way to work every morning & they were constructing something, but I wasn’t sure what. Lo & behold, it was CF Morristown being built. I had no inkling what Crossfit was. I looked online for more information, but it was hard to figure out. And what’s this thing called On-ramp? No clue. So I went on my merry way. However, I did mention it to my co-worker that I was curious to see what it was.

crossfit whiteboard
CF was long forgotten, then one day the same co-worker saw a Living Social deal for Crossfit908 in Berkeley Heights, NJ & it posed an awesome opportunity for me to try CF out, whatever it is. Ha. So I bought the coupon, emailed the owner & went to a quick 3-day bootcamp to learn the basics of CF in June of 2011.

Rope Climb
I turned on my GPS to punch in the address but as Murphy’s Law would have it, the screen would not respond to my touch. Ugh. This was back when I still owned a dumb phone, so using that was not an option. Thinking I was smart, I had written down the address & directions. I ended up in a residential area. I typed in Road instead of Avenue when I was at work. Just my luck. Dumb phone to the rescue. I called my coworker & she mapped the address for me & I wrote down how to get there.

Crossfit Queens
I get to CF908 a few minutes late. I tried to walk through the front door, but all I saw were some sweaty guys with 6-packs. Can you say, INTIMIDATING?!?! Excuse me, this little Asian girl needs to go inside & your 6-packs are in the way. Thanks.

Day 1, Tim, the owner, taught basic CF fundamentals, & then it was onto our first WOD (Workout of the Day). You’ll eventually get the CF lingo. The WOD (21-15-9 of Reverse 2-for-1 Lunges, KB Swings & Push-Ups) lasted 9:01 minutes. It was probably NINE of the most freaking agonizing minutes of my life. We were done. I was dead tired.

Day 2, more fundamentals were learned, then onto the WOD (4 Rds of 300m Run, 12 Push Press, 15 box jumps). I finished in 12:57 minutes. Another grueling WOD because seriously, I do not think I’m anywhere near fit for this. What is wrong with me?!? I’m out of breath, I’m exhausted, I want to pass out, but as luck would have it, I have one more day of this torture.

Day 3, we learned Olympic lifts. Uh, I’ve never used a barbell before, but okay. Bring it! Another short WOD – 12 min AMRAP (as many reps as possible) of 5 Hang Power Cleans, 7 Burpees & 9 Wall Balls. Finished with 6 Rds + 7 reps. Not bad, right?!? I think I’m getting this. Uh huh.

Bootcamp was over. I waited about 1.5 weeks before starting my month at CF908. That 1.5 weeks was intense. My arms swelled up so much that I couldn’t feel anything. Washing my hair, scratching my head & any over the shoulder activities was a chore. I felt like one of those meatheads at the gym. I had to bend my head forward to scratch an itch on my head. What did I get myself into?!?


Nearly 2 years later, I am still dedicated to CF. I am so thankful I decided to walk into CF908 because it has changed my life. It’s one of the best experiences I’ve ever had which also includes an awesome CF community. I’ve met some amazing people in my life who have become my friends. 

I know I still have many areas to work on & I’m willing to put in the work to get there. Are you???

I know I may not be the fastest or the strongest, but you can’t tell me I’m not trying my hardest.