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.

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.

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.

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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.

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.

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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.