After a 7 week hiatus from CrossFit, Wednesday was my first day back. Oh how I’ve missed it! Since I don’t have any restrictions for my arthritis other than don’t do what hurts, I can still do CrossFit. That being said, I have to be picky with which WODs I attend and scale my reps and or movements as necessary. As long as I can still do CrossFit that’s okay with me! I had planned on returning to CrossFit after the Geist Half since I have three weeks of down time to recover from my shin splints until my marathon training program starts mid June.
So when I saw the WOD for Wednesday I was ecstatic that I could do it. The WOD was ‘Barbara,’ which is 5 rounds for time (40 minute time cap) of 20 pull-ups, 30 push-ups, 40 sit-ups, and 50 air squats with a three minute rest between each round. Yes! No heavy lifting! This WOD is calling my name (even though I’m not Barbara). I must admit I was a little nervous about going back to CrossFit. It had been so long since my last WOD. Would I be a newby all over again? I hesitantly walked into CrossFit Naptown and was immediately greeted with a warm welcome back from my coaches. What a relief! The jitters quickly disappeared, I was back!
Since it was my first day back and given my lower back issues, the coaches recommended I scale the WOD. I was reluctant to do so because I wanted to jump right in to where I left off. However, I had to tell myself to be smart so I scaled to 10 pull-ups with the green band, 20 hand release push-ups, 30 sit-ups, and 40 air squats. I felt great. My endurance was on point from all my running, so the the three minute rest seemed like it lasted forever. I didn’t want to rest, I wanted to continue full steam ahead. My strength was surprisingly decent considering I haven’t done any strength training other than hot yoga the past two months. I did take my time with the air squats to make sure I had proper form to ensure I didn’t hurt my back. I noticed some mild tightness in my lower back towards the end of the WOD, but no pain! And the rest of the evening and the next day…pain free! My quads are definitely still burning from all the squatting but I like it. Looking back in my fitness log, I noticed I’ve done ‘Barbara’ before on 12/8/12. I completed 4 out of 5 rounds in 48 minutes, but I did not scale the number of reps. I did each round of 20 pull-ups with the green band, 30 knee push-ups, 40 sit-ups, and 50 air squats. It’s difficult to measure how much I improved because I scaled the number. However, the first time I did knee push-ups and this time I did hand-release push-ups, that’s an improvement!
So you may be asking yourself why is the WOD called ‘Barbara’? Or why are any of the WOD’s named after females? ‘The Girls’ are benchmark WODs to measure your progress. But again why are they named after girls? After researching online, I found a CrossFit website that stated, “Coach Glassman, the founder and President of CrossFit explained it best. “I want to explain the workout once and then give it a name. I thought that anything that left you flat on your back, looking up at the sky asking ‘what just happened to me?’ deserved a females name.”
And let’s face it, girls can be mean, ruthless, bitchy, callous, and nasty. I’ve had the pleasure of experiencing the wrath of Barbara (twice), Fran, Annie, Helen, and Karen. They’re all sluts. And I love to hate them.
Fran: 21-15-9 reps for time of 95 lb thrusters and pull-ups –> scaled to 33 lb thrusters and pull-ups with green band, time 13:18.
Annie: 50-40-30-20-10 rep rounds for time of double-unders and sit-ups –> modified including sit-ups, pull-ups, and rowing with each round, scaled to 5:1 singles, holding chin over bar for 20 seconds without band for pull-ups, time 30:53.
Helen: 3 rounds for time of 400 meter run, 21 kettle bell swings at 1.5 pood, and 12 pull-ups –> scaled to 500m row instead of run, 1/2 pood KB, pull-ups with green band, time 16:37.
Karen: 150 wall balls for time –> 100 wall balls before time cap.
There are many more sluts to meet in the future. Bring on ‘The Girls!’ I actually enjoy the pain and suffering a little because I know I’m getting my ass kicked with an awesome workout. Obviously, I like some more than others. I absolutely despise Fran and Karen, but I enjoyed Annie and Helen. Some of ‘The Girls’ that I’m actually looking forward to meeting in the future are:
Angie: 100 pull-ups, 100 push-ups, 100 sit-ups, 100 squats for time
Chelsea: each minute on the minute for 30 minutes of 5 pull-ups, 10 push-ups, 15 squats
Cindy: as many rounds as possible in 20 minutes of 5 pull-ups, 10 push-ups, 15 squats
Eva: 5 rounds for time of run 800 meters, 30 – 2 pood KB swings, 30 pull-ups
Nicole: as many rounds as possible in 20 minutes of 400 meter run and max rep pull-ups
See you soon ladies!