Colorado Open

I have signed up for my first CrossFit competition, the Colorado Open at Front Range CrossFit in Denver! I really wanted to compete in this year's Mountain Sectionals, but a little gem named Finn came along and I was 2 months from due at the time. The Open is a much more relaxed version of the competition leading up to the CrossFit Games. So I am pretty excited!
This is the description from FRCF's page: 

Any CrossFitter can register as an individual, be scored as an individual, and compete for the individual title. That CrossFitter can be a member of an Affiliate, workout in their garage, at 24 Hour Fitness, etc. There will be 2 individual workouts on Saturday and one individual workout on Sunday. For those of you that competed at the 2009 Colorado Open, the individual competition will be very similar to last year’s Open.

The individual workouts will be able to be scaled for anyone’s ability level.

One thing that is different this year is we are including the potential exercises and the weights that you are going to need to be able to do the workouts as prescribed. Not all of the listed exercises will be used. If you look down the list and there are obvious gaps in your skill set, well you have some time to work on those gaps. The listed weights for the exercises are the max weight that we will ask you to use. The actual weights that we use may be less.

Back squat 145 lbs
Front squat 105 lbs
Overhead squat 65 lbs
Power clean 105 lbs
Squat clean 105 lbs
Power snatch 65 lbs
Squat snatch 65 lbs
Thruster 65 lbs
SDHP 65 lbs
Deadlift 145 lbs
Jerk 65 lbs
Wall Ball 12 lbs
Ball Slams 30 lbs
KB snatch 16 kg
KB swing 16 kg
Jumps 20" height
Pullups Chin over bar
Burpees
Dips
Double unders
Rowing
Running
Tires

I feel comfortable with all those weights, they are very reasonable. My weaknesses are ring dips, rowing, and consistent double unders. Also muscle-ups and hand stand push ups, but they wont be included in the individual competition, hooray!


Eric will be competing too. Grandma Annie will be flying in for  the occasion to Finn sit while we are busy sweating away. (thanks Annie!)  I hope we can get some local support from our friends- its a fun time and quite a spectacle to watch the best of the best perform amazing feats of strength.  At 4 weeks out, my goals is to finish all the WODS. Whats a WOD? Yup, just to finish.  There is some phenomenal competition out there, especially in our area.


So come on out and cheer for the Waldens August 28-29 at FRCF.  
Here are some of the WODS we did this week in preparation for the Open:

Monday
Muscle-ups, Power Cleans, Run - 14 mins 11 secs | Not Rx'd

5 rounds for time of: 5 Muscle-ups 10 Power Cleans 135 lbs 220 m Run

I did the cleans at 75#

and MUs still allude me- they are freakin' hard when you're 6 ft (ish) tall.

Tuesday 
Deadlift, Pistols, Double Unders - 3.0 rounds | Not Rx'd

As many rounds as possible in 7 minutes of:

315 pound Deadlift, 7 reps

20 meter Sprint 14 One legged squats 21 Double-unders 20 meter Sprint

I deadlifted at 155#

one legged squats, or pistols, are new to me. I used the wall for balance.

Wednesday 
Runs, Pull-ups, Barrier Hop Burpees - 3 rounds, Rx'd

As many rounds as possible in 15 minutes of: 100 m Run 12 Pull-ups 12 Barrier Hop Burpees 

Thursday

Overhead Squats, Good Mornings, Sit-up (Butterfly)s, Weighted Back Extensions -14 mins 11 secs | Not Rx'd

minimize rest periods over speed 3 rounds for time of: 10 Overhead Squats 45/35 lbs 30 Good Mornings 45/35 lbs 60 Sit-up abmat (Butterfly) 30 Weighted Back Extensions 25/15 lbs

no weighted back extensions. ouch.

Friday

Deadlift 3x5 - 205 lbs | Rx'd 

155, 157, 205 (x5)

I am happy about 205 x 5, I think I could get my pre-prego one rep max of 225#

Clean, Ring Handstand Push-ups - 6 mins 45 secs | Not Rx'd

Seven rounds for time of:
3 reps 205 pound Clean
4 Ring handstand push-ups

I did a 105# clean, and banded HSPU. I am getting better at the HSPU, maybe I will progress to the wall soon.

Sometimes we take a break for Guinness.

Welcome to my place!

Welcome to my new blog!  I decided to switch over from our family blog that my husband Eric created, and I imported the posts here, onto The Strong Mama.  I have all sorts of ideas floating through my head and I have been loving the thoughts and stories on several blogs I have been following, mostly mama type blogs I have found since having Finn.  Some of my faves are Cheap Therapy, Navigating the Mothership, and the pro blogger mama Dooce.  Thank to these ladies and others for lots of inspiration and laughs!

I stayed up for several hours the other night (something I do with unfortunate frequency) trying to come up with an fitting name for my blog,  I debated having anything mom related in the title because it important for me to maintain an identity outside of motherhood.  But the simple yet powerful characterization of a 'strong mama' really embodies how I strive to live my life. If you know me, you know fitness and health are essential parts of who I am.  There will be lots of posts recording my journey deeper into the world of CrossFit.  Also, you will read about my budding career as a Therapeutic Riding Instructor and my adoration of all things equine, especially my horse Robin. And of course, my reflection on the fun, challenging, mystifying, gross, and awe-inspiring aspects of being a mama to a little human being!

For the moment, I will take a break because I have already erased this bad boy twice (the post that is)  It's rough being a technological blockhead.

Two months!

Stats:
11 lbs, 1oz
22.5 inches

Dear Finn,
You are 2 months old little man! Daddy and I think you've been very busy growing, you look much different than you did 4 weeks ago, and you are over 11 pounds! Month 2 has brought lots of changes. You are "talking" to anyone who will listen, cooing away. You are a TOTAL flirt, you really like pretty girls ans smile at them more than you do your parents. You have discovered your hands and they are often in your mouth.

You are a total stud, stronger every day, keeping your head up for a long time and flying around in the superman position. You love to take baths, boy you could stay in there forever! You're a trooper at the gym, hanging out while mom and dad do kettle bell swings and burpees.

You had a nice visit with your Annie at the beginning of the month, who thought holding you was weird and creepy (in the best possible way! ) and wonderful, because you look JUST Like daddy and act like he did was he was a baby too. Flash back to 36 years ago!

You have been out and about in the world, taking your first trip to the beach, (we didn't go in the water, too cold and yuck!) You also went to your first wedding where you were the star of the show of course. We drove in the car for 1,250 miles through Utah and Wyoming- you only had a few meltdowns, and were very adaptable to sleeping in drawers and my suitcase.

You are sleeping 6 hours at a stretch at night, which we think is very considerate of you.

We had a blast at your first festival, Rocky Grass, just down the road in Lyons. Of course you and Dad had to do some hula hooping! You do have bluegrass in your blood after all...

It's hard to believe summer is almost over and we're into August.

You are a sweet lovely boy Finn. We are having so much fun. Don't grow too fast...

Love, Mama