Endure The Bad, Enjoy The Good

Confession time: today was the first time I worked out since last Friday. I know! Look at me slacking on my training! But… to be fair, last Friday was a MONSTER that looked like this:

For time, 40-minute cut-off:
1200m run
2  cleans, 70#
2 rounds of Wendy: 5 pullups, 5 pushups, 15 wall balls (15#)
800m run
2  cleans, 70#
2 rounds of Wendy: 5 pullups, 5 pushups, 15 wall balls (15#)
400m run
2  cleans, 70#
2 rounds of Wendy: 5 pullups, 5 pushups, 15 wall balls (15#)
200m run
2  cleans, 70#
2 rounds of Wendy: 5 pullups, 5 pushups, 15 wall balls (15#)
My time: 39:41

Yes, I squeaked in just under the wire, and I fought hard for it. I was having an off day (Thanks, broke-ass thyroid. I hate love tolerate you.). I knew I was in trouble when I involuntarily started sobbing during the third lap of the 1200m run and then burst into spontaneous tears during my first round of wall ball. Tristy, bless her first-rate heart, talked me through my meltdown, then coached me to “just get through the movements” by running a little slower and breaking up the wall ball into sets of 5 with 5 lung-filling breaths during my mini breaks.

It was ugly, but I was determined to finish. And I did. And then I spent the next 3-4 days being tired from the damn thing.

Fast forward to this morning, I was rested and ready for the workout. It was a great way to ease back into moving around. It was MUCH better than Friday; I felt energetic and optimistic.

WOD #1
5 rounds:
250m row @ 60% (focus on skill, perfect strokes) – rest :30
5 partner chinups – rest :30
10 (total) walking lunges w/25# plate overhead – rest :30

WOD #2
5 rounds:
5 ring rows – rest 1:00
5/leg split squats – rest 1:00

Because I spent five years skating in a counter-clockwise circle, my left leg is significantly stronger than my right. Part of skating fast is crossing the right foot over the left on the curve of the skating track, which means that over and over and over again, my full body weight was on my left leg while my right leg lifted up to cross. It didn’t seem like a big deal ’til I started doing CrossFit-quantity reps of lunges and split squats. My right-leg-in-front lunges and right-side split squats are always wobbly, and I might sometimes whine under my breath, But I CAN’T get my left knee to the ground!

But today I had a breakthrough! I used the back squat trick – big inhale, tighten my core, hold my breath on the way down, exhale on the way up – on the one-legged split squats, and it worked. It felt way less wobbly and way more like I was actually doing something worthwhile.

Also, lunges with a plate overhead and ring rows are fun.

And I did a 30-second handstand hold just because I can. Sometimes I just need to look at stuff from upside down.



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  • Lydia says:

    I’m so glad you have good people to support you when you have your meltdowns. That’s excellent. Bless Tristy indeed, and bless everyone like her.

    • Mel says:

      I am very fortunate to have so much incredible support, blog readers and old friends included. 🙂

      And yes, Tristy is a gift. She seems to know just when to push and when to console. Awesome.

  • Elizabeth says:

    That is a CRAZY tough WOD from the other day. Well done for making it in time! Sometimes slowing it down is the best way to get through things … and sometimes you just have to go go go like crazy 🙂

    “And I did a 30-second handstand hold just because I can. Sometimes I just need to look at stuff from upside down.”

    Did you stop to appreciate what a huge step that is for you? You were just talking about how when you started Crossfit handstands scared the crap out of you, and now you’re knocking them off like it’s nothing. Reading about your efforts is so inspiring for a Crossfit newbie!

    • Mel says:

      Elizabeth, I’m delighted EVERY time I do a handstand. I still feel like a lottery winner or something every time it works — and yeah, I get a little cocky with pride that I slayed that particular demon. It’s still frexciting the moment I decide to start the kick up. So fun, so scary!

      Thanks for commenting!

  • e says:

    Mel – one thing about the “back squat breathing”. Not a huge deal particularly if we’re just talking about lunges, but you do NOT want to exhale on the way up. Your body needs the stability of that breath just as much on the way up as on the way down. You want to exhale *at* the top. Friendly reminder from your neighborhood female powerlifter

  • I really needed this less intense skill week after last week. It took me longer than it should have to recover from Fran (and I didn’t even do the Friday workout).

    I will take that breathing advice as well. I don’t think I even got one per leg on those sets of split squats. I need to work on that.