Thanksgiving and Christmas have been really hard for me two years running. And by hard I mean really fucking hard... I won't get into the details but they've been the saddest holidays of my life.
This year for Christmas my mom got me a pair of vibrams and a book called Born to Run by Christopher McDougall. It was perfect timing. Not only did I need something distracting, I needed something inspirational and this book was both of those things, plus it taught me interesting things about our ancestors, evolution, why people hate running (as if I needed to be told that- I've hated running my whole life)... so much information!! And told in such a fantastic way, all wrapped inside the story of the Raramuri (more commonly known as the Tarahumara people of Mexico, or the "Running People") and the most intense ultra marathon ever run.
I finished the book today. I'm sad to be finished with it- I wish I could read more. And this morning I realized that a good long run was exactly what I needed to clear my head. And I'm not an especially good distance runner.
But I strapped on my new Nike Frees (I left my old ones in Chicago and wasn't ready to use vibrams on a long distance run) and just ran. I had no idea where I would go, for how long I'd run or anything, I just ran. I left at 3:35 and got back at 5:10. I could've kept going once i got back to the starting point but didn't because it was getting dark and I didn't want my parents to worry. I have NEVER EVER EVER arrived at my ending place and thought, maybe I'll keep going. I could not believe it.
I definitely ran slowly... I was working on keeping a consistent pace and focusing on my stride and the way my foot hit the pavement. But I ran farther than I've ever run in my life and up and down the worst hills I've ever attempted. I ran 12.42 km (7.42 miles)... The last 2 1/2 miles (at least) were almost entirely uphill. And I couldn't believe it- the whole time I wasn't dying!
But here's the most impressive part... It was the most cathartic thing I could have done for myself. In the beginning of my run, I was sad. A few minutes in and every emotion came flooding over me and I felt like I was about to start sobbing. I could feel the tears welling up inside but they wouldn't come out- something about my breathing made it impossible to actually cry. I continued running, and slowly I began to feel less sad. All of a sudden I realized I had been running for thirty minutes, I wasn't tired at all, and I was singing along to my iPhone! Now, usually I would realize that if I can sing I'm not running fast enough, but i decided that pacing was my goal because I wanted to run far. And I realized that I was ELATED!! I skipped during my run. Not once, but often. I waved at other runners (who I, for the first time didn't totally hate), sang whenever I felt the urge, and threw my hands in the air when I reached my turn around point (even though it was at the bottom of an ENORMOUS hill that I was going to have to run right back up).
I'm running a marathon this year. I'm totally doing it.
Wednesday, December 29, 2010
Tuesday, December 14, 2010
Back at it
Monday 12/14/10. Back in VA for the holidays!
Nutrition:
2 eggs + 1 egg white
2 c. coffee w/ half and half + 2 sugars, ~8 oz. gyro meat, one bite of pita, prob 1/4 c tzasiki (yogurt) sauce, small greek salad, w/ greek/italian dressing
pre-workout: 2 oz (?) Carl Buddig sliced turkey breast
post: 100 cal vanilla muscle milk
scrambled egg whites (3 or 4 eggs maybe?) with 2 % cheddar
Workout @ Gold Medal Graplling:
3 Rds of 1:30 each interval:
stairs
keg/hammer slam (keg rd 1, hammer rd 2, keg rd 3)
21" tire jumps
25# dumbbell cleans
push-ups
sit-ups
rest
That was tiring and got a good sweat going. Didn't track reps just tried to block out the world and pushed myself. Prob could've pushed harder if I had a counter or could've tracked and compared my reps round by round. Did most of the push-ups on my knees b/c I was aiming at 45 per interval, but did a few full-out in rd 3 (aafter being called out for being a girl). Then, worked on DLs.
DL @ 95#x5 - 135x5 - 185x3 - 205x3 - 225x2 - 245x1
Finished out with 10 sets of 5 kipping pull-ups.
I dunno if I'm gonna keep tracking my nutrition. It was necessary when I first started to keep myself accountable, but now I'm accustomed to eatng this way and really only cheat prob once a week with something I feel bad about. I also decided to switch to a more primal than paleo approach as I allow myself dairy, and occassionally sea salt.
Nutrition:
2 eggs + 1 egg white
2 c. coffee w/ half and half + 2 sugars, ~8 oz. gyro meat, one bite of pita, prob 1/4 c tzasiki (yogurt) sauce, small greek salad, w/ greek/italian dressing
pre-workout: 2 oz (?) Carl Buddig sliced turkey breast
post: 100 cal vanilla muscle milk
scrambled egg whites (3 or 4 eggs maybe?) with 2 % cheddar
Workout @ Gold Medal Graplling:
3 Rds of 1:30 each interval:
stairs
keg/hammer slam (keg rd 1, hammer rd 2, keg rd 3)
21" tire jumps
25# dumbbell cleans
push-ups
sit-ups
rest
That was tiring and got a good sweat going. Didn't track reps just tried to block out the world and pushed myself. Prob could've pushed harder if I had a counter or could've tracked and compared my reps round by round. Did most of the push-ups on my knees b/c I was aiming at 45 per interval, but did a few full-out in rd 3 (aafter being called out for being a girl). Then, worked on DLs.
DL @ 95#x5 - 135x5 - 185x3 - 205x3 - 225x2 - 245x1
Finished out with 10 sets of 5 kipping pull-ups.
I dunno if I'm gonna keep tracking my nutrition. It was necessary when I first started to keep myself accountable, but now I'm accustomed to eatng this way and really only cheat prob once a week with something I feel bad about. I also decided to switch to a more primal than paleo approach as I allow myself dairy, and occassionally sea salt.
Monday, October 18, 2010
Charles Staley Oly Lift seminar day 2 & day 8 of nutrition tracking
Sunday 10/18/10.
Nutrition:
2 eggs + 1 egg white.
1/2 extra big choc muscle milk light
Chipotle burrito bowl...double chicken, pico de gallo, guac, lettuce... And a little bit of spicy corn salsa.
1/2 extra big choc muscle milk light
Steak lettuce wraps... Prob 4 oz steak, 1/3 c peppers and onions, lettuce wraps, guac
A shit ton of vodka sodas... 8-10? And another car bomb. Man, those are delicious.
Prob about 1/3 c cheese tortellini in cream sauce with peas and proscioutto. And 1/3 carafe of bellinis.
---
Maybe not my best wkend as far as food goes... Next week I'll have to make up for that. Whatever though- we're starting to shoot on Tuesday so I needed to get all my misbehaving out before then. Plus one of my oldest friends came into town and we had a lot of fun. And apparently both are secretly fatties who miss pasta :)
I worked out hard though- another 9-3 day of lifting with Charles Staley. I snatched up to 70 or 80 some #s, I cant believe I didn't write that down, but it wasn't a PR... Just much prettier than prev PRs. I C&J up to 103#, but was really struggling with the pull. I wasn't getting that weightless moment - that shrug that happens when you rally nail the pull. So, instead of continuing up in weight I dropped down to work just on that. I need to spend some time this week on these lifts... I hope i can find a gym in LA with barbells I can play with as i want to.
Nutrition:
2 eggs + 1 egg white.
1/2 extra big choc muscle milk light
Chipotle burrito bowl...double chicken, pico de gallo, guac, lettuce... And a little bit of spicy corn salsa.
1/2 extra big choc muscle milk light
Steak lettuce wraps... Prob 4 oz steak, 1/3 c peppers and onions, lettuce wraps, guac
A shit ton of vodka sodas... 8-10? And another car bomb. Man, those are delicious.
Prob about 1/3 c cheese tortellini in cream sauce with peas and proscioutto. And 1/3 carafe of bellinis.
---
Maybe not my best wkend as far as food goes... Next week I'll have to make up for that. Whatever though- we're starting to shoot on Tuesday so I needed to get all my misbehaving out before then. Plus one of my oldest friends came into town and we had a lot of fun. And apparently both are secretly fatties who miss pasta :)
I worked out hard though- another 9-3 day of lifting with Charles Staley. I snatched up to 70 or 80 some #s, I cant believe I didn't write that down, but it wasn't a PR... Just much prettier than prev PRs. I C&J up to 103#, but was really struggling with the pull. I wasn't getting that weightless moment - that shrug that happens when you rally nail the pull. So, instead of continuing up in weight I dropped down to work just on that. I need to spend some time this week on these lifts... I hope i can find a gym in LA with barbells I can play with as i want to.
Saturday, October 16, 2010
Charles Staley seminar on Oly Lifting - day 1 of 2
Saturday 10/16/10.
Nutrition:
Pure protein bar.
1/2 extra big chocolate muscle milk (during oly lifting training).
Lunch at Flat Top Grill - 3 oz chicken, stirfried with broccoli, spinach, peppers, a few pineapple chunks, mushrooms, and green onions plus Indian coconut curry sauce, garlic and sriacha sauce.
1/2 extra big chocolate muscle milk (at end of oly lifting training).
Barbacoa burrito bowl from Whole Foods- 4 oz barbacoa steak, 1 1/2 T guacamole, pico de gallo, and lettuce.
And... Later on I will be having copious amounts of alcohol.
Later on's update is... I think I drank 4 vodka sodas, plus a car bomb (amazing...happy bday Erin), a shot of tequila...
And I was starving coming home. And wanted fucking taco bell. Like really wanted it. I settled for 1 oz of no salt turkey deli meat. Ugh.
--
Workout:
9am- 3pm Olympic Lifitng training seminar with Charles Staley.
Great day!! Worked first on cleans, then snatches, then jerks. Broke for lunch and then returned to snatches, and then put together the clean and the jerk. Worked up to 73# snatch, 30% off my prev ugly as shit 1RM, which didn't make me especially happy but it was okay. I then worked up to a 103# clean and jerk, which was only 10% off my prev 1RM, which felt great. I wanted to push for 108, but I was tired. I recognized that I had reached my end for the day so didn't try it. But tomorrow!! Tomorrow I'm getting it. Actually tomorrow I'm hitting 125#. :) Charles suggested writing it down ahead of time... Not waiting until you hit the PR but announcing it first. Making it happen. So, I'm making it happen. Tomorrow.
Nutrition:
Pure protein bar.
1/2 extra big chocolate muscle milk (during oly lifting training).
Lunch at Flat Top Grill - 3 oz chicken, stirfried with broccoli, spinach, peppers, a few pineapple chunks, mushrooms, and green onions plus Indian coconut curry sauce, garlic and sriacha sauce.
1/2 extra big chocolate muscle milk (at end of oly lifting training).
Barbacoa burrito bowl from Whole Foods- 4 oz barbacoa steak, 1 1/2 T guacamole, pico de gallo, and lettuce.
And... Later on I will be having copious amounts of alcohol.
Later on's update is... I think I drank 4 vodka sodas, plus a car bomb (amazing...happy bday Erin), a shot of tequila...
And I was starving coming home. And wanted fucking taco bell. Like really wanted it. I settled for 1 oz of no salt turkey deli meat. Ugh.
--
Workout:
9am- 3pm Olympic Lifitng training seminar with Charles Staley.
Great day!! Worked first on cleans, then snatches, then jerks. Broke for lunch and then returned to snatches, and then put together the clean and the jerk. Worked up to 73# snatch, 30% off my prev ugly as shit 1RM, which didn't make me especially happy but it was okay. I then worked up to a 103# clean and jerk, which was only 10% off my prev 1RM, which felt great. I wanted to push for 108, but I was tired. I recognized that I had reached my end for the day so didn't try it. But tomorrow!! Tomorrow I'm getting it. Actually tomorrow I'm hitting 125#. :) Charles suggested writing it down ahead of time... Not waiting until you hit the PR but announcing it first. Making it happen. So, I'm making it happen. Tomorrow.
Holy shit I'm about to get on a plane to Chicago!!
Friday 10/15/10 Nutrition:
2 eggs + cheese + top half of a mini croissant + 1/2 t Tabasco. 16 oz coffee + sugary non-dairy creamer.
"Pure protein" bar.
Sashimi and some random Japanese veggies, a bit of fresh mango and avocado. 2-3 glasses vodka+ club soda.
Post-bikram 1/2 extra big chocolate muscle milk
Prob 2 1/2 oz. of chicken, 1 italian mini meatball, 1/3 c cavatelli pasta with ricotta and tomato sauce. Plus 1/2 caraffe delicious delicious bellini :) and then one more kettle on the rocks.
--
Workout: bikram yoga. I wanted to go to CFC but my traps are still pretty sore so I wanna give them some additional rest since I'll be kiting all day tomorrow and Sunday.
--
I'm so excited to head back to Chi-town for a weekend of olympic lifting training and fun fun CFC times. I don't even know what to do with myself I'm so excited. I miss my box, and this will be a fantastic reunion. Plus, I spent the last few days hitting up Northern VA boxes, training at GMG, and having a fucking phenomenally relaxing and rejuvenating time. AND we just locked our lead actor for the shoot, which means we'll finally start shooting this upcoming Tuesday.
I. Love. My. Life.
2 eggs + cheese + top half of a mini croissant + 1/2 t Tabasco. 16 oz coffee + sugary non-dairy creamer.
"Pure protein" bar.
Sashimi and some random Japanese veggies, a bit of fresh mango and avocado. 2-3 glasses vodka+ club soda.
Post-bikram 1/2 extra big chocolate muscle milk
Prob 2 1/2 oz. of chicken, 1 italian mini meatball, 1/3 c cavatelli pasta with ricotta and tomato sauce. Plus 1/2 caraffe delicious delicious bellini :) and then one more kettle on the rocks.
--
Workout: bikram yoga. I wanted to go to CFC but my traps are still pretty sore so I wanna give them some additional rest since I'll be kiting all day tomorrow and Sunday.
--
I'm so excited to head back to Chi-town for a weekend of olympic lifting training and fun fun CFC times. I don't even know what to do with myself I'm so excited. I miss my box, and this will be a fantastic reunion. Plus, I spent the last few days hitting up Northern VA boxes, training at GMG, and having a fucking phenomenally relaxing and rejuvenating time. AND we just locked our lead actor for the shoot, which means we'll finally start shooting this upcoming Tuesday.
I. Love. My. Life.
Thursday, October 14, 2010
Day 5- 10/14/10
Nutrition.
2 eggs + 1 egg white.
1 grande americano + heavy cream.
~2 oz. Deer steak.
2 oz. Buddig honey roasted turkey deli meat. 1 T crunchy peanut butter.
Pre-wod: 4 oz low sodium chicken deli meat
Post-wod: muscle milk lite
8 oz shrimp + 3/4 T ketchup
--
WOD at CF Woodbridge.
21-15-9 reps of:
Power snatches 95/65#
pull ups
Capped off with 3 burpees to finish the wood out!
10:02
I went light again today which frustrated me but I just knew that I was already tight from the stupid car accident and then OH squatting and jerking yesterday made my traps and neck muscles really tight and sore this morning, so I lifted 53#. Which made me feel like a slacker... but it was the right call.
2 eggs + 1 egg white.
1 grande americano + heavy cream.
~2 oz. Deer steak.
2 oz. Buddig honey roasted turkey deli meat. 1 T crunchy peanut butter.
Pre-wod: 4 oz low sodium chicken deli meat
Post-wod: muscle milk lite
8 oz shrimp + 3/4 T ketchup
--
WOD at CF Woodbridge.
21-15-9 reps of:
Power snatches 95/65#
pull ups
Capped off with 3 burpees to finish the wood out!
10:02
I went light again today which frustrated me but I just knew that I was already tight from the stupid car accident and then OH squatting and jerking yesterday made my traps and neck muscles really tight and sore this morning, so I lifted 53#. Which made me feel like a slacker... but it was the right call.
Days 2-4... Coulda been worse...
Monday 10/11/10.
2 eggs + 1 egg white, 1 cup coffee plus non-dairy sugary creamer.
2 turkey burgers.
~8 oz. Shrimp + 1/4 red pepper + handful of lettuce + green goddess dressing salad
~2 1/2 glasses effen black cherry vodka. Handful of peanut butter m&ms. Too much effen to get a clear picture as to how many sunchips I had. Damn sunchips.
---
Tuesday 10/12/10. Flight from LA to VA.
2 eggs + 1 egg white, plus 1 1/2 cup coffee plus non-dairy but sugary creamer.
Turkey + mozeralla + tomato + pesto mayo sandwich (sans the bread... and mostly sans the pesto mayo since that was mostly just on the bread). And a little bit of pasta salad. Oops.
1/2 - 3/4 cup "Meat mush" with 1 T ketchup (this is Elijah's go-to protein packed creation... Grd turkey, grd beef?, onions, wheat germ, probably some eggs). Sounds kinda weird but tastes like meatloaf. Surprisingly tasty.
---definitely not enough food for a normal whole day, but I was on a place for much of it so didn't need that much energy.---
--
Wednesday 10/13/10.
3 egg whites + 1 T cheddar cheese. First scrambled eggs in months. Delicious!
Post-wod muscle milk lite
Diet a&w root beer. 1/4 lb. low sodium chicken deli meat
Pre-cardio circuits 1/4 lb. low sodium chicken deli meat
Post-wod muscle milk lite
2 1/4 lb. Turkey burgers with cheese and 2 T salsa.
WOD at CF Lorton.
Strength work: 5x5 overhead squats.
My Chiro cleared me to workout but just told me to be careful. This past wkend he said absolutely no overhead work, but Monday he did clear me officially. On my first warmup set of 5 with the 33# bar I could feel my shoudlers tense and tighten right around the base of my neck, which I thought was not a good thing, but it wasn't a sharp pain or anything, more like a warning sign. So, I decided that I could still do OH squats today, but I went pretty light (only went up to 63#) and stuck to sets of 3 instead so as not to aggravate it. Until my last set, which I pushed to 5 reps unnecessarily. Which was probably stupid.
Metcon- 3 rds of:
1 min power cleans @ 135/95#
1 min rest
1 min burpee pull ups
1 min rest
1 min jerks @ 135/95#
1 min rest.
Rd 1: 11/9/6
Rd 2: 9/12/4
Rd 3: 10/10/4. Total 75.
2nd workout of the day...
Cardio circuits at Gold Medal Grappling.
2 rds:
1 min of stairs, hammer slam, giant tire box jumps (21-24in?), deadlifts at 135#, burpees, rest
Followed by, I dunno, twenty-thirty minutes of boxing? I rested as needed for a few seconds, but worked as hard as I could for a long time. I was surprised by my cardio endurance today.. I expected to be hurting much more during the workout at GMG, but I actually felt super strong and capable, even though I haven't been CFing as much as usual.
2 eggs + 1 egg white, 1 cup coffee plus non-dairy sugary creamer.
2 turkey burgers.
~8 oz. Shrimp + 1/4 red pepper + handful of lettuce + green goddess dressing salad
~2 1/2 glasses effen black cherry vodka. Handful of peanut butter m&ms. Too much effen to get a clear picture as to how many sunchips I had. Damn sunchips.
---
Tuesday 10/12/10. Flight from LA to VA.
2 eggs + 1 egg white, plus 1 1/2 cup coffee plus non-dairy but sugary creamer.
Turkey + mozeralla + tomato + pesto mayo sandwich (sans the bread... and mostly sans the pesto mayo since that was mostly just on the bread). And a little bit of pasta salad. Oops.
1/2 - 3/4 cup "Meat mush" with 1 T ketchup (this is Elijah's go-to protein packed creation... Grd turkey, grd beef?, onions, wheat germ, probably some eggs). Sounds kinda weird but tastes like meatloaf. Surprisingly tasty.
---definitely not enough food for a normal whole day, but I was on a place for much of it so didn't need that much energy.---
--
Wednesday 10/13/10.
3 egg whites + 1 T cheddar cheese. First scrambled eggs in months. Delicious!
Post-wod muscle milk lite
Diet a&w root beer. 1/4 lb. low sodium chicken deli meat
Pre-cardio circuits 1/4 lb. low sodium chicken deli meat
Post-wod muscle milk lite
2 1/4 lb. Turkey burgers with cheese and 2 T salsa.
WOD at CF Lorton.
Strength work: 5x5 overhead squats.
My Chiro cleared me to workout but just told me to be careful. This past wkend he said absolutely no overhead work, but Monday he did clear me officially. On my first warmup set of 5 with the 33# bar I could feel my shoudlers tense and tighten right around the base of my neck, which I thought was not a good thing, but it wasn't a sharp pain or anything, more like a warning sign. So, I decided that I could still do OH squats today, but I went pretty light (only went up to 63#) and stuck to sets of 3 instead so as not to aggravate it. Until my last set, which I pushed to 5 reps unnecessarily. Which was probably stupid.
Metcon- 3 rds of:
1 min power cleans @ 135/95#
1 min rest
1 min burpee pull ups
1 min rest
1 min jerks @ 135/95#
1 min rest.
Rd 1: 11/9/6
Rd 2: 9/12/4
Rd 3: 10/10/4. Total 75.
2nd workout of the day...
Cardio circuits at Gold Medal Grappling.
2 rds:
1 min of stairs, hammer slam, giant tire box jumps (21-24in?), deadlifts at 135#, burpees, rest
Followed by, I dunno, twenty-thirty minutes of boxing? I rested as needed for a few seconds, but worked as hard as I could for a long time. I was surprised by my cardio endurance today.. I expected to be hurting much more during the workout at GMG, but I actually felt super strong and capable, even though I haven't been CFing as much as usual.
Sunday, October 10, 2010
Day One of tracking food and workouts... Let's hope I make it to day two...
Sunday 10/10/10. Day One. It's not really a paleo challenge for me so much as a "track my eating and workout habits" challenge so I don't forget to take care of myself while I'm working on this movie. And so I don't get fat and lazy ;)
Coffee + hazelnut non-dairy creamer. 2 whole eggs plus 1 egg white.
~7 oz shrimp sauteed with 1 oz ham
Small bowl Special K cereal with soy milk (I've been craving chocolate ALL DAY today)
Pre-bikram: 1 1/2 oz turkey breast
Post-bikram: chocolate muscle milk lite
2 1/4 lb. turkey burger patties
Workout(s):
20 min wii fit with Sara. It was fun to workout with her, though it wasn't as intense a workout as I hoped it would be... But as a pre-bikram warmup workout it was fun.
90 min bikram yoga.
Coffee + hazelnut non-dairy creamer. 2 whole eggs plus 1 egg white.
~7 oz shrimp sauteed with 1 oz ham
Small bowl Special K cereal with soy milk (I've been craving chocolate ALL DAY today)
Pre-bikram: 1 1/2 oz turkey breast
Post-bikram: chocolate muscle milk lite
2 1/4 lb. turkey burger patties
Workout(s):
20 min wii fit with Sara. It was fun to workout with her, though it wasn't as intense a workout as I hoped it would be... But as a pre-bikram warmup workout it was fun.
90 min bikram yoga.
Apparently bikram is my new best friend
This week was certainly a stressful week as we were trying to ramp up for shooting. I went to bikram once earlier in the week, and then was going to go to a spin/yoga class with my roommate Sara Thursday evening, but I got into a car accident :(
It was minor. Seriously. I got rear ended about two years ago and it was awful- I was in pain for weeks, had to go to the chiropractor three times a week, and take muscle relaxers and some heavy pain killers that knocked my ass out every day. But this accident, thankfully, wasn't so bad... I was going probably under 20 when I hit the guy (who, ps, was a total jerk. He called later and was nicer, actually saying "I hope the rest of your day gets better, kiddo" which would've been appreciated more if he hadn't been such an a-hole after the accident).
So I went to the Chiro Friday morning, he seems great. He said I have some muscle guarding around my neck and traps and took some x-rays of my neck/shoulders. He was cool though, and understood that I wasn't going to sit around for weeks and not workout (I acknowledged that I probably should doing any overhead heavy lifting and asked if I was allowed to run, to which he replied "I assume you're not going to offer walking as an option?"), so we agreed that I was allowed to go to bikram this weekend, and then I'd come back in Monday to go over the x-rays and reassess what I'm allowed to do.
PLUS the awesome dr said he thinks one of his clients CFs at a box five minutes down the road, so I'm excited sbout that. Right now the only CF nearby that I know of is juuust too far away for me to make classes during the week so I'm excited!
Saturday 10/9/10. Bikram!
Sunday 10/10/10. CFC started a paleo challenge today... I'm so jealous and wish I could be there for team paleo challenge!!!! So fun! I had decided to track things with the fit bit anyway, so I guess I'll start tracking foods (and workouts) today and take a photo (which I'm totally not posting until the end and only maybe would I post it then) and see what happens during a month long shoot, and see if I can manage to maintain or hopefully get even leaner! Getting stronger right now is much less likely to happen with reduced energy from not sleeping much and working ridiculously long days plus my current lack of access to the gym, so I'm hoping to manage my nutrition and workouts and improve the areas I think I'll have a better chance controlling- improving stretching, getting leaner, and eating well.
It was minor. Seriously. I got rear ended about two years ago and it was awful- I was in pain for weeks, had to go to the chiropractor three times a week, and take muscle relaxers and some heavy pain killers that knocked my ass out every day. But this accident, thankfully, wasn't so bad... I was going probably under 20 when I hit the guy (who, ps, was a total jerk. He called later and was nicer, actually saying "I hope the rest of your day gets better, kiddo" which would've been appreciated more if he hadn't been such an a-hole after the accident).
So I went to the Chiro Friday morning, he seems great. He said I have some muscle guarding around my neck and traps and took some x-rays of my neck/shoulders. He was cool though, and understood that I wasn't going to sit around for weeks and not workout (I acknowledged that I probably should doing any overhead heavy lifting and asked if I was allowed to run, to which he replied "I assume you're not going to offer walking as an option?"), so we agreed that I was allowed to go to bikram this weekend, and then I'd come back in Monday to go over the x-rays and reassess what I'm allowed to do.
PLUS the awesome dr said he thinks one of his clients CFs at a box five minutes down the road, so I'm excited sbout that. Right now the only CF nearby that I know of is juuust too far away for me to make classes during the week so I'm excited!
Saturday 10/9/10. Bikram!
Sunday 10/10/10. CFC started a paleo challenge today... I'm so jealous and wish I could be there for team paleo challenge!!!! So fun! I had decided to track things with the fit bit anyway, so I guess I'll start tracking foods (and workouts) today and take a photo (which I'm totally not posting until the end and only maybe would I post it then) and see what happens during a month long shoot, and see if I can manage to maintain or hopefully get even leaner! Getting stronger right now is much less likely to happen with reduced energy from not sleeping much and working ridiculously long days plus my current lack of access to the gym, so I'm hoping to manage my nutrition and workouts and improve the areas I think I'll have a better chance controlling- improving stretching, getting leaner, and eating well.
Saturday, October 2, 2010
10/1 and 10/2 workouts
Friday 10/1: Late night workout. Swam 20 lengths of the pool at my apt complex, treaded water arms only until I felt like I might drown, then switched to legs only till the same, then arms and legs. Then finished up with fourteen lengths.
Saturday 10/2:
3 rds of-
1/3 mile on treadmill on 12% incline @4.6 mi pace
10 lat pull downs @ 90#
30 air squats
20 sit ups/20 leg raises/20 (per side) oblique twists (situps in rd 1, leg raises in rd 2, oblique twists in rd 3)
I didn't do it for time because there was no clock in the room. I bought a watch with a timer for just this sort of instance, but didn't have it on me. I just went through the exercises as fast as i could and aimed for unbroken everything. Unbroken is one of those things I haven't yet mastered... The ability to keep pushing through those last few (or sometimes not so few) reps. I'm better with time priority than task. Tell me I have ten seconds left on a box jump, I'm likely to crank out as many as possible in that time, but tell me i have ten more reps and I'm likely to stop, take a breath and then finish. Guess we all have shit to work on, no??
Then I swam a quick lap in the pool to cool off and laid out by the pool and started The Alchemist by Paolo Cuehlo. Lovely little Saturday :)
Saturday 10/2:
3 rds of-
1/3 mile on treadmill on 12% incline @4.6 mi pace
10 lat pull downs @ 90#
30 air squats
20 sit ups/20 leg raises/20 (per side) oblique twists (situps in rd 1, leg raises in rd 2, oblique twists in rd 3)
I didn't do it for time because there was no clock in the room. I bought a watch with a timer for just this sort of instance, but didn't have it on me. I just went through the exercises as fast as i could and aimed for unbroken everything. Unbroken is one of those things I haven't yet mastered... The ability to keep pushing through those last few (or sometimes not so few) reps. I'm better with time priority than task. Tell me I have ten seconds left on a box jump, I'm likely to crank out as many as possible in that time, but tell me i have ten more reps and I'm likely to stop, take a breath and then finish. Guess we all have shit to work on, no??
Then I swam a quick lap in the pool to cool off and laid out by the pool and started The Alchemist by Paolo Cuehlo. Lovely little Saturday :)
Tuesday, September 28, 2010
The Fitbit... anyone ever heard of this thing?
Filming schedules are hectic. Most times when I work on films, I don't see anyone except those with whom I am working with (literally) for the entire shoot. There's just no time. And the one day off in a shooting week isn't really a day off. There are errands to run, people/locations to confirm things with or set things up with. The one day off is really a day off for actors, not us. And if I do get a partial day off... I sleep. This past week proved to be pretty busy and tiring, thought shooting hasn't started. This phase of filming, called Pre-Production, is almost as busy as the production itself, with many long nights and certainly long days but at least during Pre-Prod you get time off to have dinner with friends and ocassionally even a whole day off. I had a partial day off Saturday (I slept and caught up on some tv) and then a whole day off Sunday (which I spent having a "where is my life going, what the hell am I doing in LA" talk with my LA-roomie Gabriel, and then at the pool). I went to the pool to swim laps and to get a tan (workout + relaxation). I got a few laps in, and then all the young people of the community came down and we got drunk instead. I did mean to work out... just wasn't especially successful. Oops. That was relaxing in itself, so at least I accomplished that!
Soooooo... now you know a bit about what my life is like out here. My brother-in-law Alex mentioned this new tool on the market, the fitbit http://www.fitbit.com Has anyone heard of this thing or used it? It promises to "accurately tracks your calories burned, steps taken, distance traveled and sleep quality," though it admits it can't track certain calories burned for activities such as cycling because it's more of a pedometer-type tracker. Because of that I'm not sure how accurately it will track lifting, but you can also log your workouts, so maybe that will allow you to add in calories burned there. It also trackers how long you slept, whether you woke up a million times, etc. Sleep is also a tough commodity to come by when filming so this will be a good way for me to track how much I am really getting.
So, at this time in my life when I will rarely have time to get workouts in but still want to maintain a healthy figure, I'm thinking I'll try this. If I use this to track my activity level and my sleep, and then separately track my nutrition, I think I'll be in much better shape coming out of this project than if I do not do so. So, I plan on giving thsi a shot! It says it's backordered and won't ship till mid-October, so I have a bit of time before I get to try it out, but I think it'll be a good diea. This way I will on a continual basis be reminded of the necessity of sleep and exercise, and can see when it starts getting off track, so I can do something about it right away. Good idea??
Tuesday 9/28.
Morning workout. I didn't have much time but figured I'd go for a quick run/sprint session. About 1.5 miles, switching between sprinting at full pace and running/jogging pace. Worked up a good sweat, then did 45 reps sit up variations. Then, had breakfast and headed into the office :) Not a great workout, but I had to get something in.
Soooooo... now you know a bit about what my life is like out here. My brother-in-law Alex mentioned this new tool on the market, the fitbit http://www.fitbit.com Has anyone heard of this thing or used it? It promises to "accurately tracks your calories burned, steps taken, distance traveled and sleep quality," though it admits it can't track certain calories burned for activities such as cycling because it's more of a pedometer-type tracker. Because of that I'm not sure how accurately it will track lifting, but you can also log your workouts, so maybe that will allow you to add in calories burned there. It also trackers how long you slept, whether you woke up a million times, etc. Sleep is also a tough commodity to come by when filming so this will be a good way for me to track how much I am really getting.
So, at this time in my life when I will rarely have time to get workouts in but still want to maintain a healthy figure, I'm thinking I'll try this. If I use this to track my activity level and my sleep, and then separately track my nutrition, I think I'll be in much better shape coming out of this project than if I do not do so. So, I plan on giving thsi a shot! It says it's backordered and won't ship till mid-October, so I have a bit of time before I get to try it out, but I think it'll be a good diea. This way I will on a continual basis be reminded of the necessity of sleep and exercise, and can see when it starts getting off track, so I can do something about it right away. Good idea??
Tuesday 9/28.
Morning workout. I didn't have much time but figured I'd go for a quick run/sprint session. About 1.5 miles, switching between sprinting at full pace and running/jogging pace. Worked up a good sweat, then did 45 reps sit up variations. Then, had breakfast and headed into the office :) Not a great workout, but I had to get something in.
Friday, September 24, 2010
Back to Bikram
Thursday 9/23. travel day. Wanted to wod at CFC in the morning but was hella sore so took the day off since I would be sitting in a plane for four hours and then traffic for one or more so opted to have coffee with Jonny Vu instead :) Way more fun.
Friday 9/24. Bikram at 6:45am!!
There's a bikram yoga studio in between the apartment I'm staying in and my office in LA that I plan to utilize whenever I know I won't be able to get over to CF Hollywood. I figured I could use a good stretching/cardio/sweat-it-all-out session. 90 minutes of sweating my ass off. Sounds about right :)
I expected to be pretty worn out for the rest of the day but I actually felt great. Still do! I mean, I had a low-carb Monster (delicious) with lunch, not sure if I would've been struggling or not without it.
Friday 9/24. Bikram at 6:45am!!
There's a bikram yoga studio in between the apartment I'm staying in and my office in LA that I plan to utilize whenever I know I won't be able to get over to CF Hollywood. I figured I could use a good stretching/cardio/sweat-it-all-out session. 90 minutes of sweating my ass off. Sounds about right :)
I expected to be pretty worn out for the rest of the day but I actually felt great. Still do! I mean, I had a low-carb Monster (delicious) with lunch, not sure if I would've been struggling or not without it.
Wednesday, September 22, 2010
Back in Chicago for a few days!!
Tuesday - WOD at CF Chicago!! Strength component:
Jerk 5-5-5
Split Jerked @ 75#, 90# and 105#.
Felt strong on these, was able to hit these hard and form felt really solid. Got under the bar faster than usual at full lockout which was nice. Wanted to go heavier, but didn't think I could do it.
Metcon:
30-20-10 reps of:
Wall Ball (20/14 to 11′ target) - Rx'd
Sumo Deadlift High Pull (95/75) - used 65#
Box Jumps (24″) - used 20" box b/c there weren't enough boxes
Push Press (95/75) - used 65#
Row (10 damper setting) - Rx'd
Time- 31:something
I hate not going Rx'd. At other boxes, it is rare that I sub or reduce the weight... which makes it super frustrating when I come back here and can't. Frustrating as it is though, it makes me proud. Proud of our box, of our programming, of our athletes. Even at reduced weight GOOD GOD was this a killer workout! I was sure I was going to puke during this. I haven't felt so close to puking in a very long time during a workout. After I completed the 2nd round I sat on the rower, for, what? twenty? thirty seconds? I couldn't convince my ass to get up. It was 23 minutes into the wod and I hit a huge wall. Bryce, who had thought I was finishing my 3rd rd realized that I was about to quit, just looked at me and demanded I finish the damn workout. God I hated him. But that's one of the best things about CrossFit. There's always a coach to push you when you just can't push yourself. And other athletes like Donna and Karen to help push me as well. I love CFC.
Wednesday - 2nd WOD at CFC (!!)
Strength component:
3x Max kipping pull-ups
10-12-13.
Who increases?! My issue was my grip. And with not wanting to tear my hands. I could feel it start to almost tear and dropped instead of pushing through and dealing with a few tears. When did I become such a pussy?
Metcon:
50 Overhead squats (135/95 or 60% of 1RM) - used 55#
Time cap 8 minutes.
DNF'ed - got through 33 reps.
My wrist flexibility is still atrocious. I got 5-5, then for the rest I had trouble stringing 3s so by the last 15 or 20 reps I did singles, with a few doubles thrown in whenever I felt I could hadle it. Depth was an issue by the end but felt good to start off. I just can't do too many reps of OH squats!!!
Jerk 5-5-5
Split Jerked @ 75#, 90# and 105#.
Felt strong on these, was able to hit these hard and form felt really solid. Got under the bar faster than usual at full lockout which was nice. Wanted to go heavier, but didn't think I could do it.
Metcon:
30-20-10 reps of:
Wall Ball (20/14 to 11′ target) - Rx'd
Sumo Deadlift High Pull (95/75) - used 65#
Box Jumps (24″) - used 20" box b/c there weren't enough boxes
Push Press (95/75) - used 65#
Row (10 damper setting) - Rx'd
Time- 31:something
I hate not going Rx'd. At other boxes, it is rare that I sub or reduce the weight... which makes it super frustrating when I come back here and can't. Frustrating as it is though, it makes me proud. Proud of our box, of our programming, of our athletes. Even at reduced weight GOOD GOD was this a killer workout! I was sure I was going to puke during this. I haven't felt so close to puking in a very long time during a workout. After I completed the 2nd round I sat on the rower, for, what? twenty? thirty seconds? I couldn't convince my ass to get up. It was 23 minutes into the wod and I hit a huge wall. Bryce, who had thought I was finishing my 3rd rd realized that I was about to quit, just looked at me and demanded I finish the damn workout. God I hated him. But that's one of the best things about CrossFit. There's always a coach to push you when you just can't push yourself. And other athletes like Donna and Karen to help push me as well. I love CFC.
Wednesday - 2nd WOD at CFC (!!)
Strength component:
3x Max kipping pull-ups
10-12-13.
Who increases?! My issue was my grip. And with not wanting to tear my hands. I could feel it start to almost tear and dropped instead of pushing through and dealing with a few tears. When did I become such a pussy?
Metcon:
50 Overhead squats (135/95 or 60% of 1RM) - used 55#
Time cap 8 minutes.
DNF'ed - got through 33 reps.
My wrist flexibility is still atrocious. I got 5-5, then for the rest I had trouble stringing 3s so by the last 15 or 20 reps I did singles, with a few doubles thrown in whenever I felt I could hadle it. Depth was an issue by the end but felt good to start off. I just can't do too many reps of OH squats!!!
Friday, September 17, 2010
I felt GREAT about my workout today!!!!
Tuesday 9/21 travel day.
Wednesday 9/22 wardrobe malfunction.
Seriously, I'm an idiot. I went into the film office for a long day of scheduling and data entry work (producing on a low budget film is NOT as sexy as it may sound. Seriously, on our films, I've done makeup, scouted locations, been dragged around as countless dead bodies, worked out special effects, collected bark, ran after drunk extras and begged them to come back for "just one more take"...). I packed workout clothes so I could leave straight from the office and I grabbed my brand new lulu shorts out of my bag and realized that the security tag was still attached. Awesome. Do I have that receipt anymore? No. Did I buy the shorts locally where I can just go back to the store and get this resolved? Of course not. I bought these shorts on one of my countless trips to VA. So... Needless to say, didn't get a workout in that day. Instead I worked until about 2:30am. Exhausting.
Thursday 9/23. Wod at CF Hollywood:
Find your 1RM deadlift in ten mins.
Metcon: 5 rounds of 3 min on, 3 min off - 5 reps 225/155# DL, 5 pull-ups.
I was five mins late getting in and there was a huge class so I didn't have my own bar and so ended up just going around the room and sharing bars with whoever had a good amount of weight to lift, and so I didn't get to find my 1RM, but I got up to 225#. Then, hit 21 1/4 total rounds! It was a TOUGH workout. 105 DL at 155?! 105 pullups?! Of course, I tore my right hand (twice) in my fourth round so that hurt like a mother! But it was a strong showing and I had the highest number of rounds (I think) in the class so I was pretty stoked. And a couple people said really nice congratulatory things for doing so well, and one guy even said it was awesome to watch me crush that workout :) which made me feel awesome. I still have a lot of work to do to get back to where I was and even more to get to where I want to be, but I was proud of my wod today. And that's a great fucking feeling.
Also, I'm pretty sure my back is going to hate me tomorrow. Even better- my hands are gonna look stupid all bandaged up when I have to sing at a wedding rehearsal tomorrow and at the wedding on Saturday. Oh well. I felt like a badass today, so, fuck it. Totally worth it ;)
Wednesday 9/22 wardrobe malfunction.
Seriously, I'm an idiot. I went into the film office for a long day of scheduling and data entry work (producing on a low budget film is NOT as sexy as it may sound. Seriously, on our films, I've done makeup, scouted locations, been dragged around as countless dead bodies, worked out special effects, collected bark, ran after drunk extras and begged them to come back for "just one more take"...). I packed workout clothes so I could leave straight from the office and I grabbed my brand new lulu shorts out of my bag and realized that the security tag was still attached. Awesome. Do I have that receipt anymore? No. Did I buy the shorts locally where I can just go back to the store and get this resolved? Of course not. I bought these shorts on one of my countless trips to VA. So... Needless to say, didn't get a workout in that day. Instead I worked until about 2:30am. Exhausting.
Thursday 9/23. Wod at CF Hollywood:
Find your 1RM deadlift in ten mins.
Metcon: 5 rounds of 3 min on, 3 min off - 5 reps 225/155# DL, 5 pull-ups.
I was five mins late getting in and there was a huge class so I didn't have my own bar and so ended up just going around the room and sharing bars with whoever had a good amount of weight to lift, and so I didn't get to find my 1RM, but I got up to 225#. Then, hit 21 1/4 total rounds! It was a TOUGH workout. 105 DL at 155?! 105 pullups?! Of course, I tore my right hand (twice) in my fourth round so that hurt like a mother! But it was a strong showing and I had the highest number of rounds (I think) in the class so I was pretty stoked. And a couple people said really nice congratulatory things for doing so well, and one guy even said it was awesome to watch me crush that workout :) which made me feel awesome. I still have a lot of work to do to get back to where I was and even more to get to where I want to be, but I was proud of my wod today. And that's a great fucking feeling.
Also, I'm pretty sure my back is going to hate me tomorrow. Even better- my hands are gonna look stupid all bandaged up when I have to sing at a wedding rehearsal tomorrow and at the wedding on Saturday. Oh well. I felt like a badass today, so, fuck it. Totally worth it ;)
Thursday, September 16, 2010
FGB with my mom
Monday 9/13.
Fight Gone Bad! Today my mom's CrossFit, Rare CrossFit (www.rarecrossfit.com), was doing a practice run of FGB, so I agreed to do it with her. First let me say that my FGB PR is 268. Last time I did it I got 212 and was pissed. But I've been getting back to where I was (albeit slowly since my travel schedule is still a mess) so I figured it would be somewhere in between. I was hoping for closer to 268 than 212 :) but mostly I was hoping my mom would do well and that I would be able to be a good coach for her while she went through this intense wod.
Let me stop for one second here and say that I LOVE that my mom CrossFits. If I had a photo to upload (or the ability to... I'm a bit tech-challenged on this iPad) I would show her off as I am so proud of her. My mom started off as all of us CFers start off... Struggling through wods, finding certain lifts or running (especially running for her AND me) a real difficulty. But she stuck with it! She's been CFing for about four-five months now. She even had to take a few weeks off for a medical issue but came back, strong as ever! She calls me most days when leaving her box and we chat about her progress, what lifts she did, what weights, how best to track her progress, etc. The other day she was so proud... Called to say that her workout included 4 rounds of 400m runs (along with other lifts I don't remember) and she had run all 400m each time without walking once (see, Bryce, I get it honest)!! I'd never heard her so proud and I couldn't be more proud of her.
So, today I got to do FGB with her. We discussed game planning a bit beforehand, but it wasn't until we went through it that she really saw what I meant and understood why in this particular workout you game the wod. I knew WallBall would be tough for her so I watched her work through it, helped her find the right wall ball weight for her first round, and by the third round encouraged her to take two shots, followed by 2 second rests, then two shots, etc. This third round she did way better than her previous two rounds (WB rds were 6/5/9 reps) when she followed the game plan. We also worked on punting breaths during sumos and push presses so that she would focus on what she was doing and rest enough that she could get through the wod, but not rest longer than necessary.
She also has a great coach, Adam, who owns the box and who was there checking in on her, making sure she was okay and not going to hurt herself but also encouraging her in a great way as she pushed through each round. I really like him as a coach for her. Makes me feel good to know she's in good hands since she can't CF with us at CFC (b/c she lives in VA).
So, anyway, my FGB wasn't bad. 226. Definitely not as high as I want but I've got some time before FGBV so I am gonna push it and not allow any more slacking!
Fight Gone Bad! Today my mom's CrossFit, Rare CrossFit (www.rarecrossfit.com), was doing a practice run of FGB, so I agreed to do it with her. First let me say that my FGB PR is 268. Last time I did it I got 212 and was pissed. But I've been getting back to where I was (albeit slowly since my travel schedule is still a mess) so I figured it would be somewhere in between. I was hoping for closer to 268 than 212 :) but mostly I was hoping my mom would do well and that I would be able to be a good coach for her while she went through this intense wod.
Let me stop for one second here and say that I LOVE that my mom CrossFits. If I had a photo to upload (or the ability to... I'm a bit tech-challenged on this iPad) I would show her off as I am so proud of her. My mom started off as all of us CFers start off... Struggling through wods, finding certain lifts or running (especially running for her AND me) a real difficulty. But she stuck with it! She's been CFing for about four-five months now. She even had to take a few weeks off for a medical issue but came back, strong as ever! She calls me most days when leaving her box and we chat about her progress, what lifts she did, what weights, how best to track her progress, etc. The other day she was so proud... Called to say that her workout included 4 rounds of 400m runs (along with other lifts I don't remember) and she had run all 400m each time without walking once (see, Bryce, I get it honest)!! I'd never heard her so proud and I couldn't be more proud of her.
So, today I got to do FGB with her. We discussed game planning a bit beforehand, but it wasn't until we went through it that she really saw what I meant and understood why in this particular workout you game the wod. I knew WallBall would be tough for her so I watched her work through it, helped her find the right wall ball weight for her first round, and by the third round encouraged her to take two shots, followed by 2 second rests, then two shots, etc. This third round she did way better than her previous two rounds (WB rds were 6/5/9 reps) when she followed the game plan. We also worked on punting breaths during sumos and push presses so that she would focus on what she was doing and rest enough that she could get through the wod, but not rest longer than necessary.
She also has a great coach, Adam, who owns the box and who was there checking in on her, making sure she was okay and not going to hurt herself but also encouraging her in a great way as she pushed through each round. I really like him as a coach for her. Makes me feel good to know she's in good hands since she can't CF with us at CFC (b/c she lives in VA).
So, anyway, my FGB wasn't bad. 226. Definitely not as high as I want but I've got some time before FGBV so I am gonna push it and not allow any more slacking!
Sunday, September 12, 2010
Seriously though. I'm not a runner.
For someone who isn't a runner I sure run a lot recently. It clears my head, and I've had a lot of shit on my mind recreantly and it gives me 30 minutes or a hour or more where all I can think about is man I wish I were doing something else (just kidding).
Actually I don't know what I think about when I run. I think about a million different things, it's almost like dreaming. My mind goes all over the place, and when I'm done I feel completely drained and have no clear memory of what went through my head during the run. When you spend too much time during the day thinking about things, this is the perfect way to put it all away. I also feel like it helps control my emotions- if I'm feeling sad or stressed before the run I feel like I somehow run all the emotions out of my system.
Today's workout:
Run 1.2 miles up/down hills... More downhill on the way out (approx 13 min)
20 situps
20 leg raises
Run 1.2 miles up/down hills... More uphill on the way back (approx 15 min)
4 rds: 5 pushups w/ 10 sec rest in b/w each rd
<2-3 min rest>
2 rds: 2 super steep hill sprints
The path I chose was only 1.2 miles (I got a bit turned around... Surprise) before it ended so once i got back to my starting point I just didn't have enough sunlight or the desire to run another 30 minutes back and forth the same path, so i figured I'd exhaust myself with super steep hill sprints. That did the trick!!
Actually I don't know what I think about when I run. I think about a million different things, it's almost like dreaming. My mind goes all over the place, and when I'm done I feel completely drained and have no clear memory of what went through my head during the run. When you spend too much time during the day thinking about things, this is the perfect way to put it all away. I also feel like it helps control my emotions- if I'm feeling sad or stressed before the run I feel like I somehow run all the emotions out of my system.
Today's workout:
Run 1.2 miles up/down hills... More downhill on the way out (approx 13 min)
20 situps
20 leg raises
Run 1.2 miles up/down hills... More uphill on the way back (approx 15 min)
4 rds: 5 pushups w/ 10 sec rest in b/w each rd
<2-3 min rest>
2 rds: 2 super steep hill sprints
The path I chose was only 1.2 miles (I got a bit turned around... Surprise) before it ended so once i got back to my starting point I just didn't have enough sunlight or the desire to run another 30 minutes back and forth the same path, so i figured I'd exhaust myself with super steep hill sprints. That did the trick!!
Saturday, September 11, 2010
Fran at CF Hollywood and MMA circuits
Thursday 9/9.
I went in to CF Hollywood thinking I had to do Nancy (OH squats and runs), which would've sucked b/c my quads were pretty damn sore from the previous day's wod and the 7 mile run the day before that. So, when I found out we were doing Fran instead and was happy. Okay not happy, but glad not to have to do Nancy. Fran, however, was not happy to have me and she kicked me in the face. I finished a full 1:30 slower than my previous PR.
Fran: 21-15-9 reps of thrusters 95/65#, pull-ups. 8:42 (prev PR 7:12)
*to be fair- I did 63# b/c there were no baby weights to use to pull it up to 75. I actually considered dropping the weight to 58# before I started b/c I knew my strength/cardio isn't where it used to be. But I'm glad I fuckin manned up and went Rx'd. No reason to drop weight as long as I can do Fran sub-ten.
I know I'm not where I was before. When I did Fran it was at my Level I Cert and I was very close to the peak of my performance I've had since starting CF. God, I can HEAR a million excuses in my head right now- haven't trained enough recently, when I am training it's less weight training and more cardio MMA circuits vs CF wods, I am getting over a cold... Ugh. All that matters is I have a fucking lot of work to do to get back to where I was and then get even stronger. Faster. Fitter.
[Friday 9/10 traveled from CA to VA. Damn. 9 hrs of travel su-ucks.]
Saturday 9/11.
12 min cardio circuit, 1 min each station, no rest: hitting/punching/kicking/etc the heavy bag, burpees, heavy bag, bear crawls. Yuck.
Five minute rest, then was supposed to alternate b/w heavy bag and gorilla drills but I couldn't figure the damn gorilla drills out today. I was having a rough day mentally, and while hitting the bag certainly helped, doing a drill I don't get just irritated me more. So, I did 1 or 2 rounds of burpees as a sub and then just alternated b/w the bag and a rest pd.
I think I rested about ten minutes or so, and then hit another circuit. 1 min each station - 22" (?) box jumps (not sure of the height but it was higher than our 20" box but not by a substantial amount), stairs, hammer slams, rest. Twice through.
Then I just dicked around the gym for awhile. I did a few sets of 7 pull-ups (I need to get back into doing these for max reps but when I'm fresh, not after a lot of cardio), did 30 sec of sit-ups, leg raises, side-to-side oblique work, I climbed the rope at some point (20/30ft?). And THEN I worked on snatch form for awhile at light weights. Just practiced good bar path, speed through the second pull, landing in the full squat (versus landing and dropping down into the squat afterward). Worked at about 30/40#... didn't know what the weird bar I was lifting weighed. I only know the weights of traditional 33/45# bars.
And ps can I just say it irritates the hell out of me when people tell me and insist that a 33# bar is 35#?? It's 33#.
I went in to CF Hollywood thinking I had to do Nancy (OH squats and runs), which would've sucked b/c my quads were pretty damn sore from the previous day's wod and the 7 mile run the day before that. So, when I found out we were doing Fran instead and was happy. Okay not happy, but glad not to have to do Nancy. Fran, however, was not happy to have me and she kicked me in the face. I finished a full 1:30 slower than my previous PR.
Fran: 21-15-9 reps of thrusters 95/65#, pull-ups. 8:42 (prev PR 7:12)
*to be fair- I did 63# b/c there were no baby weights to use to pull it up to 75. I actually considered dropping the weight to 58# before I started b/c I knew my strength/cardio isn't where it used to be. But I'm glad I fuckin manned up and went Rx'd. No reason to drop weight as long as I can do Fran sub-ten.
I know I'm not where I was before. When I did Fran it was at my Level I Cert and I was very close to the peak of my performance I've had since starting CF. God, I can HEAR a million excuses in my head right now- haven't trained enough recently, when I am training it's less weight training and more cardio MMA circuits vs CF wods, I am getting over a cold... Ugh. All that matters is I have a fucking lot of work to do to get back to where I was and then get even stronger. Faster. Fitter.
[Friday 9/10 traveled from CA to VA. Damn. 9 hrs of travel su-ucks.]
Saturday 9/11.
12 min cardio circuit, 1 min each station, no rest: hitting/punching/kicking/etc the heavy bag, burpees, heavy bag, bear crawls. Yuck.
Five minute rest, then was supposed to alternate b/w heavy bag and gorilla drills but I couldn't figure the damn gorilla drills out today. I was having a rough day mentally, and while hitting the bag certainly helped, doing a drill I don't get just irritated me more. So, I did 1 or 2 rounds of burpees as a sub and then just alternated b/w the bag and a rest pd.
I think I rested about ten minutes or so, and then hit another circuit. 1 min each station - 22" (?) box jumps (not sure of the height but it was higher than our 20" box but not by a substantial amount), stairs, hammer slams, rest. Twice through.
Then I just dicked around the gym for awhile. I did a few sets of 7 pull-ups (I need to get back into doing these for max reps but when I'm fresh, not after a lot of cardio), did 30 sec of sit-ups, leg raises, side-to-side oblique work, I climbed the rope at some point (20/30ft?). And THEN I worked on snatch form for awhile at light weights. Just practiced good bar path, speed through the second pull, landing in the full squat (versus landing and dropping down into the squat afterward). Worked at about 30/40#... didn't know what the weird bar I was lifting weighed. I only know the weights of traditional 33/45# bars.
And ps can I just say it irritates the hell out of me when people tell me and insist that a 33# bar is 35#?? It's 33#.
Thursday, September 9, 2010
Growth Premiere + CF Hollywood
So, sometimes I produce movies. I know, not exactly a hobby, but whatever. Tuesday night was the premiere of my film Growth, so thanks to nerves I barely ate during the day (2 eggs + 1 egg white in the am, plus a chocolate muscle milk split pre- and post-wod, turkey burger with grilled onions, chiles, and a bit of guacamole sans the bun of course) and then no more food until late night post-premiere NON-paleo/healthy apps (handful of french fries, hot wings, mac-n-cheese, and 2 potstickers... oh and maybe a few vodka sodas). I did certainly earn that food though... the afternoon workout was at CrossFit Hollywood and it was a bear. Plus I wore five inch heels from 6pm - 1:30am and that's a damn workout in itself.
5 Rds (for time):
250m row
10 Front Squats 135/95#
15 GHDs
20 Box Jumps 24/20"
Rx'd. 29:26.
Ouch. Finished Round 1 before anyone else in the box and then slowed the fuck down. This was my first CF workout in awhile since I've been on a train and haven't been eating well so I didn't think it'd be an awesome time, but damn it hurt. And I took the following day as a rest day b/c I was so damn sore. My quads were beat the hell up and my abs were a little sore too (managably sore though - I totally could've pushed through that soreness if the quads didn't burn as much as they did). Felt alright about my row times - stayed under 1:55 in rd 1, 2:05 for rd 2, then under 2:15 for the last 3 rounds.
I expect to get a workout in today. May check out a new box or hit CF Hollywood again.
5 Rds (for time):
250m row
10 Front Squats 135/95#
15 GHDs
20 Box Jumps 24/20"
Rx'd. 29:26.
Ouch. Finished Round 1 before anyone else in the box and then slowed the fuck down. This was my first CF workout in awhile since I've been on a train and haven't been eating well so I didn't think it'd be an awesome time, but damn it hurt. And I took the following day as a rest day b/c I was so damn sore. My quads were beat the hell up and my abs were a little sore too (managably sore though - I totally could've pushed through that soreness if the quads didn't burn as much as they did). Felt alright about my row times - stayed under 1:55 in rd 1, 2:05 for rd 2, then under 2:15 for the last 3 rounds.
I expect to get a workout in today. May check out a new box or hit CF Hollywood again.
Tuesday, September 7, 2010
Four months later...
Wow, it feels like a lifetime ago I was tracking my nutrition and my workouts daily. I haven't been CFing as hard as I used to. I've been traveling, working stupidly long hours, and trying to fit in time to see boyfriends, friends, family, and so I've probably cut my workouts down to a max of only three a week. The truth of it is though, as much as I have been busy and super stressed, the real reason I cut back my workouts is because I burnt myself out. After competing in the 2010 CrossFit Regionals team trials, I needed a break. I had been working out five days a week from April through December, and then began training as hard as I could from mid-December through end of April - working out pretty much seven days a week plus playing volleyball (for awhile on three separate teams at the same time), and so for my entire life was laced with workout activities with no down time. I have a bit of an obesessive personality so when I want to throw myself into something I am QUITE capable of doing that. But eventually it wears on me. What I needed was a short break, but I got complacent and took too long off getting buried behind work and socializing.
About a month ago though, I realized what had happened and I got back into my active lifestyle. I needed a change, something new and fun to get me excited again, and I found an AMAZING new thing. I started training (while traveling in VA and incapable of getting into our amazing CF Chicago) at one of the top MMA gyms in VA (Gold Medal Grappling - www.goldmedalgrappling.com) and that jump-started my desire to get back into working out every day. The workouts there are super intense and I get to learn new things every day as I'm learning to box (what a perfectly me thing to do that I have no idea why I never got into before). I'm the only girl in the whole gym which makes me push harder (it's an awesome feeling being a girl and not having to scale back the weights as I can lift what the lighter guys are lifting during the workouts. That's obvi one if my favorite parts ;)) and the community there feels similar to ours (though of course nothing could compare to our box) so I'm really enjoying myself. Their emphasis is on cardio and lifting lighter (not light of course, but not max effort) weights for longer rep schemes, so it's a nice complement to CrossFit workouts. After I do their workouts I focus on strength sets that Bryce designed for us and I'm really enjoying the two in conjunction with each other. Constantly varied, right?
So, now that I've discussed where I've been... onto blogging my workouts. I arrived at my friend Sara's place in LA around 9 pm last night and took off for a run. Not knowing the area and it being pretty damn dark out, I just ran up and down White Oak Ave (a main and well lit street) in between Burbank and Ventura Aves, alternating running at about a 9 min pace for one lap (1.25 miles) then varying it up by sprinting segments (sprint from this tree to that sign up there, etc then jog to the next random sign/tree I'd see and sprint again), and then another lap of running at a consistent 9 min pace, etc for an hour. I ran approx 7.5 miles.
I have to say- I felt like shit last night during that run. I sweat my ass off so it was definitely a good cardio workout and I varied it up with sprints which would boost the effect of tbe workout on my body and push me harder than just a regular easy paced run, but my body felt super shitty. I've been on a train since Saturday TRYING to eat as healthy as possible, which meant not eating much since there were few veggies available and starches (potatoes, rice) which were on my plate though I asked them not to be (I have only so much self-control... A baked potato is fucking good and I hadn't had one in probably over a year so a few bites were necessary) and not working out. Thankfully Amy made bison burgers and packed farm fresh veggies for us - enough for about two meals so those felt good. I had red meat though for at least half my meals since that was the only meat not covered in sauce or battered so I'm feeling heavier than usual.
Today has started well though- two whole eggs plus one egg white and 2 cups coffee (with dairy-free but not sugar free hazelnut creamer (mmmm). And now I'm off to find a local CrossFit box and then I have my movie premiere tonight!!!!
Wish me luck!
About a month ago though, I realized what had happened and I got back into my active lifestyle. I needed a change, something new and fun to get me excited again, and I found an AMAZING new thing. I started training (while traveling in VA and incapable of getting into our amazing CF Chicago) at one of the top MMA gyms in VA (Gold Medal Grappling - www.goldmedalgrappling.com) and that jump-started my desire to get back into working out every day. The workouts there are super intense and I get to learn new things every day as I'm learning to box (what a perfectly me thing to do that I have no idea why I never got into before). I'm the only girl in the whole gym which makes me push harder (it's an awesome feeling being a girl and not having to scale back the weights as I can lift what the lighter guys are lifting during the workouts. That's obvi one if my favorite parts ;)) and the community there feels similar to ours (though of course nothing could compare to our box) so I'm really enjoying myself. Their emphasis is on cardio and lifting lighter (not light of course, but not max effort) weights for longer rep schemes, so it's a nice complement to CrossFit workouts. After I do their workouts I focus on strength sets that Bryce designed for us and I'm really enjoying the two in conjunction with each other. Constantly varied, right?
So, now that I've discussed where I've been... onto blogging my workouts. I arrived at my friend Sara's place in LA around 9 pm last night and took off for a run. Not knowing the area and it being pretty damn dark out, I just ran up and down White Oak Ave (a main and well lit street) in between Burbank and Ventura Aves, alternating running at about a 9 min pace for one lap (1.25 miles) then varying it up by sprinting segments (sprint from this tree to that sign up there, etc then jog to the next random sign/tree I'd see and sprint again), and then another lap of running at a consistent 9 min pace, etc for an hour. I ran approx 7.5 miles.
I have to say- I felt like shit last night during that run. I sweat my ass off so it was definitely a good cardio workout and I varied it up with sprints which would boost the effect of tbe workout on my body and push me harder than just a regular easy paced run, but my body felt super shitty. I've been on a train since Saturday TRYING to eat as healthy as possible, which meant not eating much since there were few veggies available and starches (potatoes, rice) which were on my plate though I asked them not to be (I have only so much self-control... A baked potato is fucking good and I hadn't had one in probably over a year so a few bites were necessary) and not working out. Thankfully Amy made bison burgers and packed farm fresh veggies for us - enough for about two meals so those felt good. I had red meat though for at least half my meals since that was the only meat not covered in sauce or battered so I'm feeling heavier than usual.
Today has started well though- two whole eggs plus one egg white and 2 cups coffee (with dairy-free but not sugar free hazelnut creamer (mmmm). And now I'm off to find a local CrossFit box and then I have my movie premiere tonight!!!!
Wish me luck!
Tuesday, April 13, 2010
I'm CrossFitting with my mom today!!!!
My mom started CrossFit!! I'm going with her tonight for her third "Elements" class. I'm pretty excited. Plus, I'll get to watch how they run their intro classes which will be a good training tool for me as coach to see how other boxes do it. Super excited!!
6:45 am - 1 Starbucks egg, bacon, cheese sandwich minus the bread. Plus, Venti Americano with heavy cream.
10 am - STARVING! Still drinkin on that Venti, plus had a few sips of a muscle milk to tide me through till lunch.
1:30 pm - Mixed greens salad with avocado, tomatoes, cucmbers and 5 oz. salmon. W/ balsamic vinegarette
6:15 pm [pre-wod] - 1/2 coconut cream larabar
6:45 pm: warmup: 3 rds - 20 double-unders, 10 front squats, 10 KTEs. WOD 2-2-2-2-2-2 Front Squats. I warmed up with 65# x5 reps, then did 95#x2-115x2-135x2-145x2-155x2-(165f)-155#x1 rep-(160f) and stopped for the night. I felt like i had thge strenth in me but got nervous about it. Which, I think is totally weird - I never feel that way during a strength set. Especially not one I'm super comfortable with like FS. Anyway, 155# was my prev 1RM, so if I got it 2x and then another time a few mins later I know my PR has upped. So there's that :) There was no metcon today. Sad face.
9:00 pm - 4 1/2 oz steak, 2 super thin slices (each) of sopressato, wild board prosciutto, and some other cured italian meat I can't remember, a few asparagus, a bite of two of roasted red pepper.
10:00 pm - CRAZVING dessert. Had 2 ball things, 1 t. nutella, and then finally gave in and had what i really wanted - 1/4 c. te fudge brownie ice cream with cashew butter melted on top. Mmmhmm.
6:45 am - 1 Starbucks egg, bacon, cheese sandwich minus the bread. Plus, Venti Americano with heavy cream.
10 am - STARVING! Still drinkin on that Venti, plus had a few sips of a muscle milk to tide me through till lunch.
1:30 pm - Mixed greens salad with avocado, tomatoes, cucmbers and 5 oz. salmon. W/ balsamic vinegarette
6:15 pm [pre-wod] - 1/2 coconut cream larabar
6:45 pm: warmup: 3 rds - 20 double-unders, 10 front squats, 10 KTEs. WOD 2-2-2-2-2-2 Front Squats. I warmed up with 65# x5 reps, then did 95#x2-115x2-135x2-145x2-155x2-(165f)-155#x1 rep-(160f) and stopped for the night. I felt like i had thge strenth in me but got nervous about it. Which, I think is totally weird - I never feel that way during a strength set. Especially not one I'm super comfortable with like FS. Anyway, 155# was my prev 1RM, so if I got it 2x and then another time a few mins later I know my PR has upped. So there's that :) There was no metcon today. Sad face.
9:00 pm - 4 1/2 oz steak, 2 super thin slices (each) of sopressato, wild board prosciutto, and some other cured italian meat I can't remember, a few asparagus, a bite of two of roasted red pepper.
10:00 pm - CRAZVING dessert. Had 2 ball things, 1 t. nutella, and then finally gave in and had what i really wanted - 1/4 c. te fudge brownie ice cream with cashew butter melted on top. Mmmhmm.
Ten Days in VA
If I don't track nutrition and workouts while I'm in VA this ten days is gonna be a disaster.
Monday:
5:30 am - 2 eggs, sauteed rainbow chard.
6 am WOD - 10 min AMRAP of 5 Pull-ups, 7 Push-ups, 9 Squats. 12 rds + 6 push-ups. All unbroken pullups and squats. First 6 rds pushups unbroken, then 4/3, 4/3, then 3s/2s/1s for the last few rds. Then, 3x10 reverse hypers @ 20#, 3x10 GHDs.
1:30 pm - 5 chips and guacamole. 3 cups coffee with whole milk. Approx. 3 eggs w/ chorizo, jalepenos, onions, tomatoes.
9:30 pm - approx. 4 oz. steak skewers. tomatoes on lettuce... does NOT constitute a salad... but that's what they gave me. I ordered a glass of tequila on the rocks at a honky tonk VA bar... I got weird look, and then a shot glass with tequila and ice. So, trying to learn form the past experience I ordered a double... they gave me a glass of tequila on the rocks. When I finished that they simply brought me another. Welcome back to VA.
Monday:
5:30 am - 2 eggs, sauteed rainbow chard.
6 am WOD - 10 min AMRAP of 5 Pull-ups, 7 Push-ups, 9 Squats. 12 rds + 6 push-ups. All unbroken pullups and squats. First 6 rds pushups unbroken, then 4/3, 4/3, then 3s/2s/1s for the last few rds. Then, 3x10 reverse hypers @ 20#, 3x10 GHDs.
1:30 pm - 5 chips and guacamole. 3 cups coffee with whole milk. Approx. 3 eggs w/ chorizo, jalepenos, onions, tomatoes.
9:30 pm - approx. 4 oz. steak skewers. tomatoes on lettuce... does NOT constitute a salad... but that's what they gave me. I ordered a glass of tequila on the rocks at a honky tonk VA bar... I got weird look, and then a shot glass with tequila and ice. So, trying to learn form the past experience I ordered a double... they gave me a glass of tequila on the rocks. When I finished that they simply brought me another. Welcome back to VA.
Thursday, April 1, 2010
It felt like summer today. For real.
Maybe that's why I didn't get a whole lotta work done...
Active Rest Day:
OH squat work. Still not able to open fully at the bottom of my squat. I am going to do as my massage therapist suggested and get in a lot of GHD work all week to try and lengthen my upper abs back to normal healthy functionality (sidebar: my massage therapist is Kimberlyn at Ruby Room - if you're on the fence about getting a massage or wanna understand why it's so worth it let me know - i'm happy to tell you all about it. She's PHENOMENAL). Basically she said that the reason my traps always tight and my my shoulders always incline forward it that my upper abs have been worked far more than the rest of my abs and so my abs don't legthen fully. SO, GHDs will for sure strengthen my abs with lengthening (unlike regular situps that don't work the abs in a shortening motion). Please please please let that fix my OH squat. I am tired of it being an issue.
Worked for a few mins on the PVC doing OH squats and snatch drops with tighter grips to open my shoulders up, per Mike Gattone's suggestion, pre-lifting. Then did 2 sets of 15 reps with the super girl bar (15#), 1 set 15 reps with the 20# bar, 10 reps with 33# bar, 5 reps with 45# bar, and then stayed at 55# for the remainder of my work. Started with a set of 8 at that weight, then did a few sets of 5, and then spoke to Bryce about the wink at the bottom of my squat. After we discussed, I realized I couldn't fix it w/o the GHD work as prescribed by Kimberlyn, so worked in sets of 5 aware of an issue that I couldn't fix. Frustrating, but that's okay - sometimes you gotta work through a sucky situation. But at least I know what the problem is and I can feel it. I just need to be patient, do my GHDs, maybe some camel poses and bikram yoga, and eventually I will get there. I will. Or I will fucking scream.
After I finished my OHS work did 3 sets of 12 GHDs. If my abs don't hurt tomorrow I may start doing 3 sets of 15 a few times a week, and move up to 20 if necessary. I am not patient and while I don't wanna fuck up my abs and hurt myself I have got to get my upper abs lengthened so I can stay upright in my OH squat.
I also need to work on squats up against a wall or bench as Rudy/Bryce said to force myself upright. At this point I'll try anything.
Speaking of scream did anyone else watch the YouTube video Rudy posted? Jerk.
--
Nutrition:
Forgot to eat breakfast. Well, less forgot and more I slept in (which was awesome) and then didn't have enough time to make breakfast before a-coaching with BWood.
2:15 pm - salad with oil and vinegar; 6 oz tilapia picatta, pomegranate iced green tea (sans sweeteners)
4:30 pm [Pre-wod] - was not hungry at all. Had 1 oz. lamb roast and gave up.
6:15 pm [Post-wod] - 9 oz of 1 Muscle Milk lite. Full container has 20g protein, 9 carbs, 4.5g fat... so I drank 13g protein, 6 carbs, and 3g fat.
8:00 pm - 8 oz. grilled pork chop with sweet potato au gratin (mmhmm. it was as delicious as you're imagining), and brussel sprouts. Two drinks (vodka) plus fruity stuff. 1/2 chocolate lava cake (yum).
I can't believe how little I ate today! No wonder I was low on energy at the box.
the AllDay Chipper makes me less than chipper
Congrats Anthony "AllDay" Dayrit for becoming the CFC March Member of the Month. You, sir, are a badass for sure. I read your blog every day and am constantly impressed with your work in the box.
Massage. Get some. I heart massage days.
Massage. Get some. I heart massage days.
I'm actually excited about today's WOD. It looks horrendous. It looks long and exhausting but for some reason these are the type of WODs I tend to excel at... which is weird b/c I always thought endurance was one of my bigger struggles. But, I think it's less the endurance that I struggle with, and more the power of the wod and sustaining that power for short-extended periods. When it's a WOD that you've gotta pace it a bit I tend to do well. Hmm. Good to know I guess. Of course, I know that means I need to be working in the time domain that I'm failing in (short wods)... but they're just not as fun... probably b/c I'm not as good at them. Damn it. Stupid cyclical problems.
From NY/NJ Sectional (25 min cap)
30 Overhead squat (95/55 or 40-50% of 1RM of average lift in series)
30 CTB pull ups
30 Power snatches
30 Toes-to-bar
30 SDHP
30 Air Squats
30 Kettlebell swings (1.5/1 pood)
THAT above was written before I did the wod. Yuck. It was awful. Took 19 min and some seconds... 5 minutes of which were spent JUST on OH squats. They weren't heavy just awkward. I didn't warm up with them. Which was stupid. Stupid. Stupid. As punishment for being so stupid tomorrow is just a skills day. On OH squats. Maybe add in tabata row to punish myself some more. Stupid.
CTBs were 5s, then down to 2s and 1s by the end. Felt pretty good though. Snatches weren't heavy - just not used to stringing these. Did sets of 3-5. TTB in 3s and 2s. SDHP 6/6/6/6/6, squats 10/10/10 WAY faster than i expected - I flew through these. KBS 10/12/8.
From NY/NJ Sectional (25 min cap)
30 Overhead squat (95/55 or 40-50% of 1RM of average lift in series)
30 CTB pull ups
30 Power snatches
30 Toes-to-bar
30 SDHP
30 Air Squats
30 Kettlebell swings (1.5/1 pood)
THAT above was written before I did the wod. Yuck. It was awful. Took 19 min and some seconds... 5 minutes of which were spent JUST on OH squats. They weren't heavy just awkward. I didn't warm up with them. Which was stupid. Stupid. Stupid. As punishment for being so stupid tomorrow is just a skills day. On OH squats. Maybe add in tabata row to punish myself some more. Stupid.
CTBs were 5s, then down to 2s and 1s by the end. Felt pretty good though. Snatches weren't heavy - just not used to stringing these. Did sets of 3-5. TTB in 3s and 2s. SDHP 6/6/6/6/6, squats 10/10/10 WAY faster than i expected - I flew through these. KBS 10/12/8.
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Nutrition-
5:30 am - 2 eggs with asparagus, mushrooms and onions sauteed in coconut oil. 1 c. coffee with 1/4 c. coconut milk.
12:45 pm - 3 oz. roasted lamb (with sea salt). 8 oz. of kale + WF sauteed mushrooms/zucchini/peppers/red onions + asparagus with a bit of balsamic on top. Totally surprised how long I made it w/o wanting lunch. Normally I would've been starving hours before this. I think that the coffee I've been drinking is what tides me over longer. We'll see.4:30 pm [Pre-wod] - 3 oz. sole, 1 cheery pie larabar.
6:45 pm [Post-wod] - tequila with blackberry/mint/lemon. Delicious. Burger from J Wellington's with fried egg, giardiera peppers. Sans bun. Three of Jonny's french fries.
10 pm ish - Coconut milk with dark choc chips, almond butter, and some enormous California grapes :) Variation on Amy's suggestion for healthy yummy fat treat for recovery after tough wod day.
Tuesday, March 30, 2010
I'm eating dinner at 11, I'm tired, and I have to stay up and work. Suck.
WOD:
Press 3x3 @ 75# (1RM is 85#)
Was heavy and struggled on the 3rd rep of each set but think I should've gone a bit heavier... maybe 78 or 80#.
Was heavy and struggled on the 3rd rep of each set but think I should've gone a bit heavier... maybe 78 or 80#.
3 rounds for time of:
20 Wall balls (20/14)
15 Burpees
400M Run
This felt fucking awful. Awful. Awful. I'm shite at wallball, this we know, and shite at running, but burpees? Seriously those were awful too. WB in the first rd was 10/10 which I was actually really good for me and I thought would be something I could maintain. Nope. Don't remember round 2 ( I think 5s maybe?), but the 3rd rd I was back to my old standby with sets of 2s, 3s, and 4s. Burpees should've been all unbroken, but the last set I stopped at 10 and literally whined inside my head to myself, begging myself to quit. They were also slower than I usually do them. Didn't notice my run times but in the last rd I was in LAST PLACE and forced myself to sprint to catch up and pass the girl who was last. 14:41. Awful.
I waited about 15-20 mins and then wanted to get the snatch strength set in but just didn't have the form today. Maybe it was my Nike Free's. Maybe it was just not my day today. Was getting under the bar easily every time, but was exaggerating the hip extension into a back bend (which I know thanks to Kurt's watchful eye - thanks Kurt).
Snatches:
3-2-2 @ 65#-70#-75#
Was supposed to do 3-2-2-1-1 but just wasn't feeling, so thought I should listen to my body and give it a rest.
Then, played 3 games of vball. Not an impressive showing by anyone on our team... except Jonny - who subbed for us tonight and played great! Did I mention he learned to play vball today? Definitely makes a difference being super athletic and learning a new sport. I love CFers. We're the best at everything ;)
--
Nutrition:
9:30ish - 2 eggs over sauteed rainbow chard.
11 am - 10 oz. iced coffee w/ 1/8 c. coconut milk.
Forgot about lunch. Oops.
4:30 pm [Pre-wod] - 3 oz. sauteed sole, 6 oz. kale with WF sauteed vegis (red onion and various peppers), with a pinch of white truffle oil and maybe 1 1/2 t. balsamic vinegar; 1 t cashew butter.
6:15pm [Post-wod] - 1/2 container Vanilla Creme Muscle Milk (8g fat, 7g carbs, 16g protein)
7:45 pm [After 2nd and 3rd vball game, so during and post vball] - other 1/2 of the muscle milk.
11:00 pm - (who eats dinner at 11pm??) 3 oz. grilled grassfed sirloin, 6 oz. kale with WF sauteed vegis (red onion, zuzhini, mushroom and various peppers), with a pinch of white truffle oil and maybe 1 t. balsamic vinegar.
Monday, March 29, 2010
Almost made it a full rest day. Almost.
Intended on taking a full rest day to recover from yesterday's killer day. Almost made it the whole day... but then decided I wanted to get some double-under work in just after 9pm. Not an especially successful DU day. Felt sluggish with the rope and was even struggling to string 50 singles, so decided to call it a day instead of letting myself get frustrated... well, that plus after I had worked for about 8 minutes my neighbors decided to pound on the wall to let me know they didn't like it when I jumped around in the apartment (whatever). But, then I was itching for some kind of metcon so went out for a run. Ran 1.52 miles in somewhere b/w 11 and 13 mins (which is b/w a 7:20 and 8:40 mile pace)... which is actually good for me, especially if it was on the low end. Need to actually buy a stopwatch. Jackass. I sprinted every other block to give myself something interesting to do. Didn't want to keep sprinting every other block towards the end of the run but forced myself to suck it up and do it.
Nutrition:
Nutrition:
9:30 am - 2 eggs over asparagus, mushrooms and onions sauteed in coconut oil. Dash of pink Himalayan sea salt.
11:30 am - 1 c. coffee w/ 1/4 c. coconut milk. Added a bit of vanilla creme muscle milk and then felt bad about it. It's still higher in Glycemic Index then I need if I'm not working out. Bad girl. Only post-wod (or in b/w wods). Delicious though ;)2:30 pm - 4 oz. slice of lamb roast (prepared by WF with sea salt-otherwise paleo) with lettuce, cucumbers, yellow peppers with 1 t. walnut oil and ~2 t. balsamic vinegar.
4:45 pm - 3 oz. no salt rotisserie chicken breast, 1 cashew cookie larabar, 8 oz. coconut water consumed over the next 2 hrs.
8:30 pm - ~2 oz. Chopped CDL salad leftovers with ~ 1 1/2 oz. chicken; 2 oz sole sauteed in coconut oil. Started craving something sweet so did DUs/ran instead. Pretty effective actually - I didn't crave sweet after my run. Instead I'm gonna take a hot bath, maybe enjoy some sleepytime tea and watch some oly videos!! Woooo!!
Nice to see you again, old friend.
Soooo... it's been awhile. I know. I'm not very good at this keeping at this sort of thing. I came back though didn't I?
Let's see... the number of cupcakes I've had since Sectionals... at least six. The number of cupcakes I've had since moving to Chicago in August 2007... probably also six. Seriously?! What's my deal? No more cheating. Well, okay, no more big sugar craving indulgences... like delicious cupcakes. I don't think I'll make it until Regionals without a few cheats... like the Beer pairing dinner at Publican that I'm totally stoked about next Monday :) I think trying to go an entire month without cheating would be a huge pain in my ass and I just don't wanna do it. So I'm gonna allow a few minor cheats... minor. If I could cut it down to 1 cheat meal per week I think I'll be good as gold. And hopefully not a full cheat meal each time, hopefully just 1 cheat item in that meal. We'll see.
I have a calendar listing all the CFC programmed workouts, all my supplemental wods and any other active things (like volleyball and trips to Roger and Mike's for oly lifting work). I've decided to put off the Deadlift work until after Regionals so I can focus on bigger weaknesses (double-unders, HSPUs, OH squats, running most specifically) that might trip me up there. It's a little absurd, my calendar... but I feel good about it.
Yesterday's Regionals Tune-up WODs:
WOD 1: In 12 minutes, find 1RM snatch. Add 2lb bonus for each muscle-up completed.
Score = 85#- 7#PR! Attempted MUs pre-wod but I just don't have them so didn't bother during the 12min.
WOD 2: 3 rds for time of: Row 500m, 21 Kettlebell Swings (20kg), Run 400m.
Time = A year. Will check the actual time and repost later tonight.
WOD 3: AMRAP in 10 minutes of: 6 Squat cleans (95#), 9 CTB Pull-ups, 12 BJ (20").
Score = 3 rds + 6 Cleans + 2 CTB
What a killer day. The 2nd WOD kicked my ass. Lung burn like I have NEVER felt it before. Whooping cough forever afterward.
During the 2nd wod literally thought I couldn't finish during the 2nd row and the 3rd run. It felt absolutely horrendous. I think I only made it through that event b/c of Kurt shouting in my ear on the row and Rudy/Zack/E-Diesel guiding me in on that last run. Need to start working in that awful pain threshold more often so I can push harder in it and not cash out. You know that place where you wanna die? Yea, I'm saying I need to get there more often (what?! does that sound ridiculous to anyone else?). It's weird though - as much as I thought my last rds were horrendous and felt like I was quitting and not pushing hard enough - I wasn't that far off my time from the earlier rounds... so, somehow I think I'm managing it okay, I'm just not sure what to do while in that place and instead of looking outward to a coach I need to learn to look inward and push through it.
Friday, March 19, 2010
A-Team... what what?!
Super excited to have made the CFC Affiliate Team and to be competing at Regionals. I had lots of goals for where I wanted to be and what I wanted to improve on and now they've just gotten completely restructured and the time table moved up substantially. In addition to the below goals I just want to improve my pacing on the row and on my runs. I want to be able to sprint my ass off and not crash. Overall, I just wanna get better.
I just barely made this A-Team. In fact, I kinda didn't make it - I'm first alternate, but since our #2 girl can't make it to Regionals, I'm in. I'm proud of earning this opportunity and am going to work my ass off to show that I earned my spot on this team and that I belong on the team. I'm a competitor and I'm not gonna let up, I'm gonna work as hard as possible over these next few months and I'm gonna be ready to compete at Regionals. I'm gonna be more than ready. Seriously. I can't fucking wait.
Box jumps @ 20” x 50 reps unbroken
Clean and Jerk – 125# 1RM
Double-unders – 100 reps in 2 minutes (not necessarily unbroken)
HSPU – 3 unbroken reps, no abmat
Muscle-up - 1 kipping and/or strict
OH squat – 110# 1RM
Pull-ups - 25 unbroken (kipping) on the Big Boy Bar
Push-ups – 25 unbroken
Ring dips - 10 unbroken
Run 1 mile Sub-9 min
Wall Ball - 3 x 20 reps @ 14#, 60 sec rest in b/w rds. Unbroken or under 60 sec per round.
Tuesday, March 16, 2010
"I'm no longer wincing when I watch you do an OH squat"
Workout:
Strength set - OH Squat 5x1 @ 80#. I used my 1RM b/c I know that isn't the heaviest I can go based on strength, I'm just being limited by my horrendous form. And when I say horrendous, please know I am not exaggerating. Need to remember to lead with my butt and not let my knees drift forward. Today I practiced getting down into an OH squat in front of a bench - about four-five inches away. Need to repeat that with a PVC until it becomes natural. I did make progress. It's still really ugly, but Rudy managed to give me a pretty big compliment about it after I worked it for awhile... see the title of this blog.
Met con was an AMRAP. 12 min: 5 burpees, 10 pull ups, 15 sit ups. Post WOD skill - 3 x max handstand push ups with 1 controlled negative at conclusion of each set (90 seconds rest)
6 Rounds + 5 burpees/10 pull-ups/6 sit-ups
Used the fat bar since I need to get used to working on it. Strung 5/5 the first 2 sets, then broken into 2/3s after. Started ripping my left hand down near my palm, realized I was overgripping and loosened my grip a bit, sorta releasing/relaxing my grip once my chin was over the bar. Then I ripped on my right hand. Go figure. Not bad though, doesn't hurt today at all.
Good workout. Kept moving throughout but would've like to be closer to unbroken on the pull-ups. Need to work on those on the new bar more.
--
8:30 am (ish) - 2 eggs, ~4oz rainbow chard.
12:30 pm (ish) - 4 oz. assorted butter lettuce, 2 oz. baked eggplant, 3 oz. grilled sole with 1 t. avocado oil + balsamic vinegar
3:30 pm - ~2 T. cashew/almond/macadamia nut butters, 3 slivers dried organic apples (no sugar/additives). i c. chocolate puerh tea with 2 T. coconut milk.
5:45 pm [Pre-wod] - 3 oz. grd. lamb with ~4 oz. rainbow chard and 4 slivers dried organic apples.
10:30 pm - steak fajita meat with onions and red peppers (whole thing was probably 10 oz. though I'm not sure of the ratio vegis:meat). Ate some of the rice & refried beans.
Monday, March 15, 2010
Last A-Team WOD (Success!!) and Cheatey McCheaterson
Friday - Chipper!!
100 Box Jumps (24'/20")
80 KBS (1.5/1 pood)
60 Wall Balls
40 pull-ups
20 cals on the rower
80 KBS (1.5/1 pood)
60 Wall Balls
40 pull-ups
20 cals on the rower
... last Affiliate Team Qualifying WOD.
And I finished first!!! Okay... first so far. Not everyone has finished. But I was really stoked about my time. Megan, Jess and I went together and I think at some point each one of us had the lead. Of those movements, the weakest link for me was WallBall. I really need to up my game there. That's where I really fell behind. I got to the wall first of the girls and had a bunch of breathing room but they caught up quick b/c they actually strung WBs together... and I just couldn't. I got singles and doubles, and that's just not a competitive pace. Although, I counted for Bryce and his pull-ups were all singles and he was fast as as shit in this wod... but I guess I can only afford to do singles if I'm much faster at every other movement. The BJs were slower than I expected - strung mostly tens. The KBS went better than I expected - sets of 15. Pull-ups weren't where I wanted them to be but I haven't worked them since we moved to the new location. I need to get back on them - they used to be my favorite thing to do and I haven't spent enough time with them lately. I think I was stringing fives and first and then eventually threes. The row hurt more than any row has ever hurt. I was glad to have breathing room there because I thought I was going to die after every pull. It friggin hurt. I was still pleased with the strength of my pulls... getting anywhere b/w 1 and 2 pulls to a calorie (which is good b/c I did not want to pull anymore times than absolutely necessary).
So, after that, the weekend was fulla cheats... did a FUN drinking team wod Saturday morning (20 min AMRAP: 50 single-unders, 15 push-ups, 20 Power WB, 12 oz beer) with Billy Q and John A - SO MUCH FUN!! Finished 5 rounds. Drank beer and Jamison shots all day. Passed the f out at 6 pm, and slept till 7 am the next day. Ate like shit - had bagels (delicious), donut holes, corned beef/cream cheese roll-ups in the early afternoon and then didn't eat again that day (smart). Ate like shit Sunday too - Pequod's pizza (almost finished 2 slices peperoni) plus Snickerdoodle cupcake from Sweet Mandy B's... then Texas Queso at dinner, followed 1/2 piece chocolate cake a la mode and 1/2 piece carrot cake with Amy. Mmmhmm. It was a big fat cheaty weekend. I ate some healthy things sporadically in there but all that needs noting for this wkend was my laundry list of cheats.
Friday, March 12, 2010
If you're not a fan of the f word... you should probably skip this post...
Wednesday's WOD:
Then, 5 rounds for time of:
8 Overhead squats (115/65#)
30 Double-unders
FIRST. I was proud of my OH squats. They were not great. They weren't even good. But I got through them. Same weight as Sectionals, and the 3rd set I got 8 without putting the bar down. Maybe also got all 8 in the 1st set (don't remember). Def broke it in the 2nd, but I could've held it up there if I allowed myself to hold the bar back as far as I wanted to (which I did in the next set). Definite progress.
Double-unders can suck it. They were a train wreck. I was missing them left and right, but was able to keep my head and not get too frustrated until the 3rd set. Then, I may have fallen off a truck. That was falling off a cliff. Bryce was counting for me and he called out "Four!" and I thought I was on 7... and for some reason that was... just... fucking... IT. Bryce says I didn't say anything offensive, which later I found surprising, and I remember not punching him in the face (although i really really wanted to, well, stomach moreso than face... he's so damn tall, I'd never have gotten to his face) but I just lost it. I got so angry and worked up. I got back in and started jumping but I was so fucking angry. It was like sectionals all over again... except at Sectionals I was a mix of emotions...sad, embarrassed, disappointed, and angry... and here I was just angry. Bryce told me to wait, to give myself a second or something like that, and I walked around the room to get my shit together. And that's when it got worse. I started completely freaking out. My breathing got erratic and I was shaking. Full body shaking. What the fuck!? I thought I was going to fucking lose it. Scream. Cry, maybe? I have no idea what. It's so unlike me to get that emotional in front of anyone. Much less a room full of people. But it was the worst I've ever felt in a workout. Last double-under wod I was disappointed b/c I had just gotten "better" at them so expected to be better but this time I knew I wasn't better but thought I could at least get through it. After I hit the time cap I went out the the garage to cool down... feeling awful and embarrassed and trying to stop being so damn angry. I came back in, looked Bryce in the eye and apologized - I felt awful for all the things I thought I said to him... well, all the terrible things I said to him in my head (thankfully I didn't say them aloud. seriously). I could tell he felt terrible for how upset he knew I was... and it made me hate him a teensy bit less ;)
The reality is - I got through over 60 double-unders in that wod. Maybe over 75. Which is a shit ton many times to do something I suck pretty hard at. And I got through the fucking OH squats. I have FOR SURE improved at those!!! This wod was made up of the two things I am worst at so thinking it wouldn't crush me was silly. And, I have no idea what my finish was (I'll write it down once I get into the box today) because I haven't been able to look at the board since then to see my DNF total. I wasn't going to write about this at all (or ever talk about it) but failures like this are important.
Losing my shit because I'm not successfully completing a rep isn't going to help me get another rep... well, unless it's heavy as fuck (HAF - for emmitt), in which case the anger may help! But, even with HAF lifts, the anger has to be controlled. I was in control in the beginning. I was hanging by a fucking thread though, and I let my judge's count throw my whole game off. I let it throw my control out the fucking window, because I thought I'd done better than he thought I had. Come on. I know better than that. Judging sucks, and no one's gonna take away reps that you got... unless the judge is a total a-hole, incompetent, or a cheating jerk... and Bryce is none of those things (that may be the nicest thing I've said about him since... the incident).
So, yeah. I took Thursday off ;) I went and had burgers with Jonny and Scott and I even had a strawberry shake (it's been, I dunno, maybe a YEAR since I've had a shake. Indescribably delicious). And then I went to bikram yoga, which I love because it kicks my ass and stretches me out and I get to sweat it ALL out.
Today I'll be back in to to a Chipper - looks long but totally manageable. No chance of DNFing, as I'm comfortable with all of these movements and feel strong in all but one of them. I'm excited about it. I feel I can excel on it. Wallballs will be a bitch but that's okay. at least there's no double-unders ;)
Then, 5 rounds for time of:
8 Overhead squats (115/65#)
30 Double-unders
FIRST. I was proud of my OH squats. They were not great. They weren't even good. But I got through them. Same weight as Sectionals, and the 3rd set I got 8 without putting the bar down. Maybe also got all 8 in the 1st set (don't remember). Def broke it in the 2nd, but I could've held it up there if I allowed myself to hold the bar back as far as I wanted to (which I did in the next set). Definite progress.
Double-unders can suck it. They were a train wreck. I was missing them left and right, but was able to keep my head and not get too frustrated until the 3rd set. Then, I may have fallen off a truck. That was falling off a cliff. Bryce was counting for me and he called out "Four!" and I thought I was on 7... and for some reason that was... just... fucking... IT. Bryce says I didn't say anything offensive, which later I found surprising, and I remember not punching him in the face (although i really really wanted to, well, stomach moreso than face... he's so damn tall, I'd never have gotten to his face) but I just lost it. I got so angry and worked up. I got back in and started jumping but I was so fucking angry. It was like sectionals all over again... except at Sectionals I was a mix of emotions...sad, embarrassed, disappointed, and angry... and here I was just angry. Bryce told me to wait, to give myself a second or something like that, and I walked around the room to get my shit together. And that's when it got worse. I started completely freaking out. My breathing got erratic and I was shaking. Full body shaking. What the fuck!? I thought I was going to fucking lose it. Scream. Cry, maybe? I have no idea what. It's so unlike me to get that emotional in front of anyone. Much less a room full of people. But it was the worst I've ever felt in a workout. Last double-under wod I was disappointed b/c I had just gotten "better" at them so expected to be better but this time I knew I wasn't better but thought I could at least get through it. After I hit the time cap I went out the the garage to cool down... feeling awful and embarrassed and trying to stop being so damn angry. I came back in, looked Bryce in the eye and apologized - I felt awful for all the things I thought I said to him... well, all the terrible things I said to him in my head (thankfully I didn't say them aloud. seriously). I could tell he felt terrible for how upset he knew I was... and it made me hate him a teensy bit less ;)
The reality is - I got through over 60 double-unders in that wod. Maybe over 75. Which is a shit ton many times to do something I suck pretty hard at. And I got through the fucking OH squats. I have FOR SURE improved at those!!! This wod was made up of the two things I am worst at so thinking it wouldn't crush me was silly. And, I have no idea what my finish was (I'll write it down once I get into the box today) because I haven't been able to look at the board since then to see my DNF total. I wasn't going to write about this at all (or ever talk about it) but failures like this are important.
Losing my shit because I'm not successfully completing a rep isn't going to help me get another rep... well, unless it's heavy as fuck (HAF - for emmitt), in which case the anger may help! But, even with HAF lifts, the anger has to be controlled. I was in control in the beginning. I was hanging by a fucking thread though, and I let my judge's count throw my whole game off. I let it throw my control out the fucking window, because I thought I'd done better than he thought I had. Come on. I know better than that. Judging sucks, and no one's gonna take away reps that you got... unless the judge is a total a-hole, incompetent, or a cheating jerk... and Bryce is none of those things (that may be the nicest thing I've said about him since... the incident).
So, yeah. I took Thursday off ;) I went and had burgers with Jonny and Scott and I even had a strawberry shake (it's been, I dunno, maybe a YEAR since I've had a shake. Indescribably delicious). And then I went to bikram yoga, which I love because it kicks my ass and stretches me out and I get to sweat it ALL out.
Today I'll be back in to to a Chipper - looks long but totally manageable. No chance of DNFing, as I'm comfortable with all of these movements and feel strong in all but one of them. I'm excited about it. I feel I can excel on it. Wallballs will be a bitch but that's okay. at least there's no double-unders ;)
Tuesday, March 9, 2010
2k row - could've been better
2 k Row today. Finished 8:34.9 Prev 2k row was 8:39, so 5 sec PR.
I RUSHED out of the gate on this one. Had my iPhone and Rihanna's Shut up and Drive was the first song up. Sooo, I jammed to the song and I rowed. Fast. Stayed under 1:48 for the first 500m. What a mistake. I crashed and burned and the rest of my row was around 2:10. Super disappointing, but lesson learned - music is something new I'm adding into my training and so I've gotta work out the kinks. Also, I've been pulling 1:45 for my 250m and 500m rows for the past few weeks which got me a bit too excited about my improvement. Thought I could row at that pace and then slow to 1:55 for the remainder. Should've paced to go under 2:02 all the way through the row and no faster than 1:55 until the last sprint at the very end. Next time :)
Ended the workout with a bunch of HandStand holds, and a few HSPU to 2 abmats. Also scared the shit outta Mandie, Bryce, and Emmitt by trying to get my ass up on the wall on paralettes. It was NOT a successful attempt. The 2nd time though Emm and Steve pulled me up a bit and then I held on up there for a little while. Nice to change it up adn try something new, even if I suck at it :)
Then, played 6 games of vball. We came in second in our season. Wanted first obviously, but was okay getting beat by the team who took first. They were better than us, so I can accept that. Also, the captain of their team (I am making that up - who knows if he the capt was but he seemed in charge) invited me to go to the bathroom with him while we were waiting on Megan and Jason to get back from the bathroom. So, there's that.
Developed a supplemental workouts calendar to supplement my training with the things I want to focus on the most. Will include:
Also talked to Bryce a bit about focus. I really wanted to push myself on the CF Total on Monday and was really proud of the numbers I put up. I had my headphones on and only focused on myself and I think I need to incorporate more of that focus into my daily training. Only way I'm gonna improve is to get serious about it... so we'll see where that takes me.
--
8:00am - 2 eggs; 3 1/2 oz. mushrooms; 1 cup coffee + 1/8 c coconut milk.
1:15 pm - 4 oz. steak; ~7 oz. mixed butter lettuce, sauteed asparagus & roasted yellow peppers (homemade so not soaking in oil), with 1/3 avocado, white truffle infused grapeseed oil & balsamic vinegar, black pepper and a shake of sea salt. Delicious. Anyone who doesn't like salads isn't doing it right. Amazing.
-Had some cashew/almond/macadamia nut butter today at some point as a snack. Not sure when :)
4:30 pm [Pre-wod] - 4 oz swordfish; 1/2 coconut cream larabar.
I RUSHED out of the gate on this one. Had my iPhone and Rihanna's Shut up and Drive was the first song up. Sooo, I jammed to the song and I rowed. Fast. Stayed under 1:48 for the first 500m. What a mistake. I crashed and burned and the rest of my row was around 2:10. Super disappointing, but lesson learned - music is something new I'm adding into my training and so I've gotta work out the kinks. Also, I've been pulling 1:45 for my 250m and 500m rows for the past few weeks which got me a bit too excited about my improvement. Thought I could row at that pace and then slow to 1:55 for the remainder. Should've paced to go under 2:02 all the way through the row and no faster than 1:55 until the last sprint at the very end. Next time :)
Ended the workout with a bunch of HandStand holds, and a few HSPU to 2 abmats. Also scared the shit outta Mandie, Bryce, and Emmitt by trying to get my ass up on the wall on paralettes. It was NOT a successful attempt. The 2nd time though Emm and Steve pulled me up a bit and then I held on up there for a little while. Nice to change it up adn try something new, even if I suck at it :)
Then, played 6 games of vball. We came in second in our season. Wanted first obviously, but was okay getting beat by the team who took first. They were better than us, so I can accept that. Also, the captain of their team (I am making that up - who knows if he the capt was but he seemed in charge) invited me to go to the bathroom with him while we were waiting on Megan and Jason to get back from the bathroom. So, there's that.
Developed a supplemental workouts calendar to supplement my training with the things I want to focus on the most. Will include:
- 1 full day of rest each week. FULL-ON REST. This is important if I am going to be able to continue to myself as hard as I want to with supplemental work and our regular programming.
- 1 active rest day (bikram yoga and/or skills but no metcon or heavy lifts)
- 1 day gymnastic work (pull-ups, muscle-ups, KTE, TTB, etc.)
- 1 day OH work (OH lunges, HSPU, HS negatives, HS holds, OH squats)
- 1 day Oly work (most likely this will be my day with Roger and Mike)
- 1 day cardio/respiratory endurance work (row, run, mostly sprints but some long distances too, jump rope)
- 1 day deadlifting with Emily
Also talked to Bryce a bit about focus. I really wanted to push myself on the CF Total on Monday and was really proud of the numbers I put up. I had my headphones on and only focused on myself and I think I need to incorporate more of that focus into my daily training. Only way I'm gonna improve is to get serious about it... so we'll see where that takes me.
--
8:00am - 2 eggs; 3 1/2 oz. mushrooms; 1 cup coffee + 1/8 c coconut milk.
1:15 pm - 4 oz. steak; ~7 oz. mixed butter lettuce, sauteed asparagus & roasted yellow peppers (homemade so not soaking in oil), with 1/3 avocado, white truffle infused grapeseed oil & balsamic vinegar, black pepper and a shake of sea salt. Delicious. Anyone who doesn't like salads isn't doing it right. Amazing.
-Had some cashew/almond/macadamia nut butter today at some point as a snack. Not sure when :)
4:30 pm [Pre-wod] - 4 oz swordfish; 1/2 coconut cream larabar.
5:30 pm [Post wod] - 2 oz. skate wing.
6:30 pm [Pre-vball] - 1 oz. skate wing; 1/2 coconut cream larabar.
-During vball - 1 L water plus 2 bites of Jason's oatmeal raisin power bar.
10:15 pm - 3-4 oz. no salt rotisserie chicken; kale, roasted yellow peppers, handful raspberries with 1/4 avocado; white truffle infused grapeseed oil & balsamic vinegar
Monday, March 8, 2010
CrossFit Total + me = PR! No ice pack today!!!
CROSSFIT TOTAL!!!
CFT = 530 (PR!! Prev CFT was 490)
BS - 190# (prev CFT was 165#, prev PR before that was 185#, so back on track!)
Press - 85# (matched PR)
DL - 255# (prev PR was 240#)
Woo!!
Tonight I was tired of not feeling proud of my wods. I decided that I was gonna go in and fucking lift. I wasn't going to be social, I wasn't going to hang out, I was going to lift heavy ass weights (HAF for Emmitt), and I wasn't going home without a strong showing tonight. Downloaded some angry music (Megadeth, Pantera, Korn, Marilyn Manson, Hatebreed, Godsmack... you get the idea) and then I worked by myself, with music loud enough to block everything else out. Next time I need to get a playlist ready as I constantly flipped around in the beginning, as some Pantera songs that I like to listen to on any other day aren't good for lifting... by the end I gave up and was listening to Marilyn Manson's The Beautiful People on repeat so I wouldn't have to mess with it. Will def set up a good playlist before my 2k row. This was especially beneficial for me. Helped me focus just on me, which is helpful since right now I'm struggling with focus and pushing myself beyond my usual limits/capacity.
A great fucking day.
PLUS, Em mentioned a 10 week deadlift program by Ed Coan (renowned as a 220-lbs powerlifter who has set over 70 world records. 70?!?!) that she wants to try and I think I'm gonna take her up on it. Sounds awesome, and I could use some substantial growth in all my lifts/wods so I'm excited to start it. Here's an interview with Ed Coan. Pretty fucking cool.
http://www.criticalbench.com/Ed-Coan.htm
Great quote from the interview:
Not sure if I'm gonna keep posting nutrition... I guess I'll do it awhile longer... it is helpful I think to keep oneself on track. We'll see.
--
Nutrition
CFT = 530 (PR!! Prev CFT was 490)
BS - 190# (prev CFT was 165#, prev PR before that was 185#, so back on track!)
Press - 85# (matched PR)
DL - 255# (prev PR was 240#)
Woo!!
Tonight I was tired of not feeling proud of my wods. I decided that I was gonna go in and fucking lift. I wasn't going to be social, I wasn't going to hang out, I was going to lift heavy ass weights (HAF for Emmitt), and I wasn't going home without a strong showing tonight. Downloaded some angry music (Megadeth, Pantera, Korn, Marilyn Manson, Hatebreed, Godsmack... you get the idea) and then I worked by myself, with music loud enough to block everything else out. Next time I need to get a playlist ready as I constantly flipped around in the beginning, as some Pantera songs that I like to listen to on any other day aren't good for lifting... by the end I gave up and was listening to Marilyn Manson's The Beautiful People on repeat so I wouldn't have to mess with it. Will def set up a good playlist before my 2k row. This was especially beneficial for me. Helped me focus just on me, which is helpful since right now I'm struggling with focus and pushing myself beyond my usual limits/capacity.
A great fucking day.
PLUS, Em mentioned a 10 week deadlift program by Ed Coan (renowned as a 220-lbs powerlifter who has set over 70 world records. 70?!?!) that she wants to try and I think I'm gonna take her up on it. Sounds awesome, and I could use some substantial growth in all my lifts/wods so I'm excited to start it. Here's an interview with Ed Coan. Pretty fucking cool.
http://www.criticalbench.com/Ed-Coan.htm
Great quote from the interview:
Interviewer: "You don't train muscles like biceps?"
Ed Coan: "Nope, biceps are like ornaments on a xmas tree"
--Not sure if I'm gonna keep posting nutrition... I guess I'll do it awhile longer... it is helpful I think to keep oneself on track. We'll see.
--
Nutrition
8:15 am - 2 eggs; broccoli sauteed in 1 t. coconut oil and red pepper flakes (spicy and YUM!)
9:00 am - coffee w/ 1/8 c. coconut milk
10:30 am - cashew cookie larabar2:00 pm - ~6 oz. hamburger on salad greens with grilled portabellas, carmelized onions, avocado, oil, balsamic vinegar, tomatoes; ~9 oz. herbal tea. Delicious.
6:30 pm [Pre-wod] - 3 oz. grilled tuna steak; ~6 oz. coconut water; 8 oz. coffee + 1/8 c coconut milk.
8:30 pm [Post-wod] 2 oz no salt turkey breast, ~3 oz. coconut water.
Didn't feel like making dinner after the workout, so skipped it. One missed meal won't kill me, right?
Sunday, March 7, 2010
2008 Games Grace WOD
2008 Games Grace-
30 reps Clean & Jerks @ 155#/100# (must pass through full squat) for time.
Ten minute cap.
DNF - 27 reps (failed 2 jerks). Finished at 11:11 (?i think? I laid down on the floor once I hit the time cap, and John told me to get up and finish. So I did. Thanks, John.)
I knew this would hurt, but was not prepared for how much it would hurt.
I got all cleans without fail. Yaay! 29 cleans in ten minutes @ 10# below my PR. That's something I'm definitely proud of. I started with (full squat) cleans but as I got tired they slowly became power cleans into front squats. I failed two jerks. I would've had 29 if I hadn't failed those two damn jerks. I probably could've pushed through, no? If I only had one more needed rep? John was counting for me and said my jerks were almost all pressed out at the top. If my technique were better and I could've jerked these instead of pressing them could I have finished? Would I have had been have to push myself enough to finish?
I read Gillian Mounsey's blog about doing double fran. She talked about how double fran crushed her mentally. I read about it the day before this workout... fitting. It's exactly how I felt. I wanted to quit. Desperately wanted to quit. She talked about not being able to will herself to go unbroken. For me it was struggling to will myself to pick up the bar. I haven't done much work at that level of pain, I simple haven't worked at that pain threshold.I remember a row a month or so ago where I paused for a moment in total pain. That's the threshold I'm talking about.
Friday, March 5, 2010
If you can dodge a wrench...
A-coached the 11 on Thursday. Jogged to and from the box about 5-6 minutes each way for 0.5 miles. Jog there felt nice and leisurely, jog back felt like shit. I was gonna try and sprint and see how quickly I could make it home but I did not feel good. I'm guessing it was b/c I was hungry? Or, hate the cold (it felt colder later in the day. Weird.)? Or, maybe b/c I hate running and haven't done it is so long my body was rebelling... Looking forward to the 5k run tomorrow!!
Friday - coached my first class today! Didn't get to plan for it, but I think I did alright. Didn't feel nervous or unsure (except for a few moments here and there - "Can we have music?" "Ummm, suuuure, I can make this thing work... somehow"). Was a difficult class for just one coach (esp a new coach) as four separate workouts were going on at once, one of which included instructing athletes on muscle-ups! Felt good about it though - was able to move around the room (give a few instructions, watch for the first few tries and then have them repeat the motions while I walked around to check on others, come back for step 2, etc.).
Ran a 5k today. I've ALWAYS hated running. ALWAYS. First 5k run ever was by myself after I'd been CrossFitting for about 6 mos. 8/2009: sub 47 mins. Yeah. THAT bad. 2nd 5k was in 11/2009: 31:07. Today: 28:44. Woot. I may start running sometimes. Running sprints and running longer runs. To include 5ks. What? Who am I??
The new Skinny Pete 5 k is a slightly longer run (3.22 mi). Also, I almost died running into the black pit of despair (front hallway), and then toppled over Murph who was proud of my improved run pace... so much so that he ran right under my feet and tried to jump up as I tried to cross the finish line. Yaay me! for not biting it in front of everyone at the box. It was close though.
OHS work - 5-3-1+ reps @ 57#, 65#, 73#. Got 2 reps at 73. Struggled getting my butt back first. Haven't played much with OHS and heavier weights. I've been working on super light weights and multiple reps but haven't spent enough time on reps at heavier weights. Guess I know what I need to do. What was I thinking anything, working low weights repeatedly?? Constantly varied means... well, constantly varied. silly girl.
And then, I played Dodgeball with E-Diesel. I couldn't believe I agreed to play but she needed another girl and, seriously? It was a lot of fun. A lot. Would totally do it again :)
Didn't track nutrition yesterday or today. Meh. I'm pretty okay with that. Ate paleo. Gotta head to bed. It's 1 am and I've gotta a-coach and wod tomorrow first thing.
OH and I ordered some great CF shirts and they came in today. Awesome shirts. I heart CF.
Ran a 5k today. I've ALWAYS hated running. ALWAYS. First 5k run ever was by myself after I'd been CrossFitting for about 6 mos. 8/2009: sub 47 mins. Yeah. THAT bad. 2nd 5k was in 11/2009: 31:07. Today: 28:44. Woot. I may start running sometimes. Running sprints and running longer runs. To include 5ks. What? Who am I??
The new Skinny Pete 5 k is a slightly longer run (3.22 mi). Also, I almost died running into the black pit of despair (front hallway), and then toppled over Murph who was proud of my improved run pace... so much so that he ran right under my feet and tried to jump up as I tried to cross the finish line. Yaay me! for not biting it in front of everyone at the box. It was close though.
OHS work - 5-3-1+ reps @ 57#, 65#, 73#. Got 2 reps at 73. Struggled getting my butt back first. Haven't played much with OHS and heavier weights. I've been working on super light weights and multiple reps but haven't spent enough time on reps at heavier weights. Guess I know what I need to do. What was I thinking anything, working low weights repeatedly?? Constantly varied means... well, constantly varied. silly girl.
And then, I played Dodgeball with E-Diesel. I couldn't believe I agreed to play but she needed another girl and, seriously? It was a lot of fun. A lot. Would totally do it again :)
Didn't track nutrition yesterday or today. Meh. I'm pretty okay with that. Ate paleo. Gotta head to bed. It's 1 am and I've gotta a-coach and wod tomorrow first thing.
OH and I ordered some great CF shirts and they came in today. Awesome shirts. I heart CF.
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