Wall ball sucks and I like nuts

Today's workout:
Power Clean 5,5,5(+) at 65%/75%/85% of 90% 1RM +10
[1RM = 110, so (110+10)*.9*.65 = 70]
So, used 70#/83#/91# (11 reps) Getting 11 felt great.

3 x 20 back extensions

For time 30-20-10 reps of:
Deadlift (bodyweight), 14# Wall Ball 10'
10 min cap.

DNF. Completed 30 DL/30 WB+ 20 DL/3 WB. I must have thrown WB 20-30 times that didn't count. Fuck. Rudy and Jonny worked with me after - I wasn't using my legs, was tossing the ball up the wall with a setter's grip (using fingers not full hands). I wondered why this shit never got easier. I knew I was shite at these but this was a humbling wod. Need to keep my elbows in, hands fully gripping the ball, ball in front of my face so i can't see the line.

Back to nutrition... for some reason, ever since Christmas I've been craving fats. Ever since I started eating paleo I've eaten very few fats, barely getting enough into my meals. Over Christmas, I ate this pecan/walnut/cranberry mixture and these delicious sunbutter cookies. And yes, I am aware of what I am about to say, but I can't figure out how to make this sound any better, so you'll just have to deal with how it comes out. I've been craving nuts and nut butters every day since. This afternoon I craved pecans and almonds around lunchtime, and tonight at dinner I craved sunbutter. I ate three tablespoons of it! I'm not sure why I am having these cravings, especially because I don't even really like nuts. I guess my body is telling me I need more fat, but I don't really know why that is all of a sudden. I've always been of the mind that you should listen to your body and that your cravings are your body's way of telling you what it needs. But, I don't want to overdo the fat I'm eating... I guess I'll listen to my cravings for now and see how that affects my weight and my performance.

Jenni Orr

So I was looking on the main CF site and saw Jenni Orr. I hadn't seen her before but what a huge motivator she's going to be! She's fast as hell, but her press and DL are the same as mine. Her FGB score is off the charts above mine, but it's motivating to see that in some areas I am at least competitive.

Jenni Orr

Age: 29
Height: 5' 5"
Weight: 125

Fran: 4:14
Helen: 9:04
Diane: 19:06 (185)
Grace: Uneven 85# 4:02 or 100# 6:35
Fight Gone Bad: 354
Filthy Fifty: 27:57 (male RX)
Deadlift: 240
Press: 85
Back Squat: 235
Snatch: 100
Clean and jerk: 135
Favorite WOD: Nancy
Favorite Lift: Push Jerk
Least Favorite WOD: EVA (male RX)
Least Favorite Lift: Hang Power Clean

2008 Games Finish: 8th
2009 Dirty South Qualifiers Finish: 1st

1st day back at CFC... effen kettlebell

Today was my first workout back at CFC. I can't express what a difference it makes to be at our box versus working our at home or working out at another CrossFit.

Strength work:
Press 5-5-5+: 53-61-69 (x5)
Ring dips clear band Max (x3): 10-8-8 (last time 5-5-5)

I need work on technique for presses. Need to keep my hands outside my elbows (wider grip), need to flex my muscles all through my legs and lock my knees, need to increase speed out of the bottom. Should work on this tomorrow at light weights so I don't forget what I learned.

I doubled the ring dips I could do since 12/14, so was hoping I could bang out at least one unassisted tonight after the metcon. Didn't happen. Will keep working on these - I will be able to get at least one unassisted before Sectionals.

Metcon:
4rds: Burpees, KBS (55#), Row (calories) 45 sec on/15 off
Burpees: 15/11/11/12
KBS @ 55#: 8/6/5/7
Row: 12/11/10/11
Total: 119

Those KBS were fucking heavy. Heaviest I've ever gone. Good to step it up for Sectionals... but it was definitely a struggle. By the last 2 rds I could string 2-3 together, but the 1st 2 rds I couldn't get more than singles. I imagine it was just getting used to the weight.

Also started reading Paleo for Athletes (Loren Cordain & Joe Friel). It has a great listing of foods to eat pre- and post-workout... I'm going to switch my current nutrition focus from a weight loss focus to a performance-enhancing focus. I imagine I'll still lose the rest of weight I was hoping to lose, but this book seems to emphasize (so far anyway) reducing recovery time and making the most of your workouts. I'm only 60 pgs in but I'll post about it when I learn something I need to remember. I bought a bunch of fish today... book pushed for fish post-wod... not sure how interested I'm gonna be in eating that but I'll try it and see how it goes.

I'll post about the next girl I'm following tomorrow. This shit is long enough already and I wanna put a heating pad on my back. Fucking 55# kettlebell.

So we need competition, eh?

So, Rudy says we need competition and that blogging will help focus our goals. I try as often as possible to listen to our coaches and to try what they say, so, here goes.

I looked through the Crossfit Games site and started researching girls a week or so ago. I wanted to see their times, their weights, and I wanted to know what and who I was up against. I printed out photos of them and their Athlete Profiles from the site so I could continually compare my lifts and my times against theirs. I want to learn to plan my metcons and my strength training to have goals at or higher than what their lifts and times are; lifts and times that are difficult to achieve but that I intend to achieve none the less.

I figure I'll post the girls I chose as my inspiration/motivation , so I can be constantly reminded about my goals and what I have to fight to achieve. I chose girls who were close to me in age/height/weight… and who were hot… I mean, I know I'll work harder to compete against a hot girl (you said you wanted honesty in this blog, right Rudy?). Some of their weights are in reaching distance for me, and some seem impossible, but what's the point in settling for goals I know I can hit? Better off reaching higher than I think I can go, I say. Once I get home from Christmas, I’m plastering these girls profiles and photos on my wall so I can see them daily and remember who I’m competing against and what my goals are. In the box, I intend to push everyday to be the fastest and to do as many WODs Rx’d as possible. The first girl I chose will be listed on the bottom of this post.

While I think competition with these girls will help me plan ahead before I start a metcon, I am definitely the type to work harder against someone in person… so I intend to push myself each day against everyone in my heat. Bryce said I should compete to be the first in my heat every time, so that’s my goal. Every day.

Tomorrow I’ll be back in Chi, so that officially starts my training for Sectionals. See you all then.

Crystal McReynolds

Started CrossFit: Two years ago

Age: 25

Height: 5' 9"

Weight: 135

Fran: 3:41

Helen: 8:13

Fight Gone Bad: 315

Filthy Fifty: 21:52

Deadlift: 270

Press: 110

Back Squat: 255

Snatch: 120

Clean & Jerk: 145

Max Pull ups: 36