The Petite Crossfitter

Call me Anna. I'm a five foot tall twenty-two year old crossfitter and future crossfit coach.

[onlyfitgirls]

Valerie Voboril by Ericka Guy

[the-petite-crossfitter]

Fran

So guess who had a great PR on her Fran time? This girl!

They say if you get "Fran" done RX'd in under ten minutes you're considered elite. The last time I did "Fran" RX'd I finished in 9:16. I was so freaking stoked about it when it happened too. Well last night I had the opportunity to do it again. Holy crap, I finished it RX'd in 6:42. That's like a two and a half minute PR, which is HUGE considering most people PR on "Fran" by a few seconds. I'm stoked.  I mean, really really stoked. This hard work and clean eating is paying off. I'm really proud of myself for not letting all this overtime I've been doing interfere with my training and clean eating. I've taken up this new attitude of 'when the world pushes me, I push back harder' and man I'm feeling pretty great about it.

[the-petite-crossfitter]

Working on gymnastics the other day. Not the most beautiful, but hey it was my few attempts at it. I'm pretty excited, considering our gym has never delved around with gymnastics too much - I'm determined to be the one to master it though.

[the-petite-crossfitter]

Oh hello new crossfit hephzibah shirt! So proud to represent.

Any hoo, yesterday was my first day back at the gym since finding out I passed my level 1...and to make the day even better I PR'd on Overhead Squat. Went from 95 lbs. to 120 lbs.! Next goal is to hit body weight.

[the-petite-crossfitter]

Messing around with Squat Cleans. This is a 5 lbs. PR, my last one was 145 lbs. back at Integrity's Revenge in October, and I actually failed my first attempt at it. This is 150 lbs, and I do it with ease. If I can remember to allow my hip to open up all the way a the top before squatting I could probably get 160 lbs. I stopped at the weight, mostly because we did the workout "Running Cindy" already and I didn't want to push my luck.

[the-petite-crossfitter]

Well, I don't think it's fair to only post videos of me at my best. So here is one we shot about a week ago working on the snatch. I was not feeling it at all that day. You can tell because I've lost all intensity. My form it off pretty bad, especially in the set up. Since then though, it has been corrected (at the level 1 seminar). Point is, you have good days and bad days, and you can tell I was having a bad day haha. I think this weight was either 65 lbs. or 75 lbs.

[the-petite-crossfitter]

I PASSED!

I'm a crossfit level 1 trainer now! I'll get my certificate in 4 - 6 weeks. So stoked!!!!

[the-petite-crossfitter]

Well, here is the full class I was with over the weekend. I attended a Level 1 seminar at Crossfit Paragon in Chamblee, GA.

I had a BLAST. Didn't really make a lot of friends...I just really didn't click well with the girls there. I could talk to the guys with ease though. Am I upset about that, Heck no. I was there to learn, and the staff and instructors we had were amazing. I soaked in as much knowledge as I could. I should know in about five days if I passed my test or not.

[the-petite-crossfitter]

Been really busy lately, and I have been exercising. Trust me, my soreness level is at an all-time high right now. I'll try to update tonight or tomorrow.

[the-petite-crossfitter]

Hey guys! I wanted to post a video of what a typical crossfit workout looks like for anyone who has never seen or experienced crossfit. This is one round out of three. The workout was:

40 Double Unders (when the rope passes under your feet in one jump)

15 Deadlifts at body weight (for me, 140 lbs.)

10 Hand Stand Push Ups

Now I'm awful at Hand stand push ups. Anyone else doing these would have made them look much more graceful and not wobbly. And yes, that's my dog. I didn't want to whip her with the jump rope and hurt her little face.

I finished all three rounds in 13:34

[the-petite-crossfitter]

So. On this "constantly varied" trip, I decided to actually get into the river for a cool off dip and it was awesome. The water was soooo cold and it really felt great with the sun beating down like it was. (Gotta love that Georgia weather)

So my dog is going to be eight years old this year and she has never been much of a water dog. I dragged her into the water and she actually seemed to enjoy it. She wasn't pulling or tugging to get out of the water. I even got her to swim for the first time. Granted she turned right back around - but she swam. That's something I thought I'd never see. And also...I got sunburned. Again. I had sunscreen on my bed to put in my bookbag and left in on the bed on accident. So yeah. Purple Anna gain, yay.

[the-petite-crossfitter]

WOD 05-12-2014

Hey guys. So yeah, the local news happened to have showed up at the gym. And guess which round he got to record first? The one with me in it. Of course it had to be a workout I totally suck at. I had finished my squats too. Those squats were really freaking heavy, four reps at 85% of your one rep max? Talk about sore glutes and hamstrings.

Anyways. Finished in 14:02, with the whole gym cheering me on.

[the-petite-crossfitter]

MEAL PREP MONDAY!

Wait! It's not Monday...

[the-petite-crossfitter]

Wod 05-07-2014

WOD #1: Run 400 meters for Time

Last time I did this was in October of last year, and I finished in 1:32. So, despite my suckiness at running I still beat my previous time and finished in 1:26. Seven seconds difference. I'll take it.

WOD #2: 20 min EMOM / 3 reps Minimum

Snatch / Start @ 65% weight, increase weight if you want.

I started at 65# and only increased to 75#, but I was focusing really hard on my technique. I was working on my speed and power, as well as coordination. I want my snatches to be like the olympic powerlifters. They're still one second, and the BOOM! their feet slam in to the ground so fast and so hard it's ridiculous. That's what I want. Discovered that I'm not opening up my hip flexor all the way. Working on that seemed to help a good bit.

[the-petite-crossfitter]

WOD 05-05-2014

Strength: Front Squat

5 reps @

60% = 125

65% = 135

70% = 150

75% = 160

80% = 170

WOD: "Helen"

3 Rounds for time:

Run 400 meters / 21 Kettle Bell Swing (53/35) / 12 Pullups

Going through my super old crusty WOD book, I discovered I haven't done "Helen" since October of 2012. I didn't even go RX, I used a 25# kettle bell, and finished in around 15:21.

A year and a half later, I went RX. I used a 35# kettle bell, and instead of doing kipping pullups I did butterfly pullups (which was a mistake...). I finished this time, in 15:03. I really wished I hadn't done the butterfly pullups because I could only string 3 at a time which was the opposite of what I was going for. I thought butterflies would be faster than the kipping pullups but now I know that I should do kipping next time. At least I could have strung all of those together. Regardless, I'm happy with the progress I've made.

[the-petite-crossfitter]

WOD 05-03-2014

Strength: Backsquat

8 reps @

55% = 135

60% = 150

65% = 165

70% = 175

WOD:

Run 400 meters

10 Squat Cleans from High Hang Position

Run 400 meters

10 Squat Cleans from 1'' Above Knee

Run 400 meters

10 Squat Cleans from the ground

Okie dokie, so I got to watch everyone do this workout and I wound up being last and doing it on my own. This is because I had missed squats the day before and I am trying really really hard to stay on track with those. So I did squats before this workout, unlike everyone else. I also noticed that there was no set weight for the workout - it was all about what you could do. I wound up going up in weight each round, I think I was the only person to do that, and the only girl that did over 55 lbs.

My weights on the squat cleans were: 65 lbs. / 75 lbs. / 95 lbs.

Finished in 10:39. Smoked that one, felt pretty good about it even though the run killed me.

[the-petite-crossfitter]

Me and Brandon went to that other trail system we randomly discovered while joyriding through some  deep woods a month ago. I didn't realize what it was because it's called the "Forks Area Trail System". After looking at the sign and it said "F.A.T.S." I realized that my friend Erica had tried to get me to come with her to this trail system before. Generally, you can walk them but for the most part these trails are used by people who like to mountain bike. Me and Brandon literally made it one mile in, and I was ready to turn around. We had five more to go and it took nearly in hour just to hike that one mile. Those trails do not play around. Climbing over boulders, harp turns, steep inclines, deep steps, and protruding roots constantly. We were utterly alone on that trail for 90% of the time. You could hear literally nothing except the wind, the trees groaning, and every now and then, a bird or two. It was great, but we did not come prepared for a trail that rugged. I would love to go back sometime when we are prepared and have plenty of water and snacks. Heck, I'd love to ride bikes on the trail but mountain bikes are pricey and we don't have to money for that. Anyways, here are a few pics. The pictures don't do it justice. This place was beautiful and so secluded.