Okay, it's not like I'm great at them. They're still ugly, I'm sure. But I did them in a wod and didn't have to drop the bar ONCE in that wod and they felt the way they're fucking supposed to. Woo! So suck that, Overhead Squat!
Strength set 6am: Back Squat 3x3 @ 155#. These were tough but felt really good. Haven't back squatted in awhile.
Metcon 6am:
5 Rounds for time of: (12 min cap)
1 Snatch (full) @135/95# or 75% of 1RM - used 73#
4 Overhead Squats
10 Pull-ups
Time: 7:32
OHS felt AWESOME! No trouble getting down and Coach Rudy actually told me good job on them!! I DANCED over to the pull-up bar (and probably shouted with a big dumb grin on my face) I was so excited! That is the first non-negative feedback ever on my OHS and I was sooo excited :) Still excited. I power snatched in rds 2 and 3, but got the full snatch in rds 1, 4, and 5.
Skillwork 8pm: Tried to get some snatch work in but just couldn't focus. Tried to switch to butterfly work but same problem. I was just beat after all the traveling, shitty eating, etc this weekend and couldn't push myself into any actual work so went home and went to bed!
Showing posts with label Back Squat. Show all posts
Showing posts with label Back Squat. Show all posts
Tuesday, May 10, 2011
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?
Tuesday, February 23, 2010
Tuesday... felt like a Monday
Workout at 6:30 am. Surprisingly not bad... but it wasn't much metcon, mostly strength. Tomorrow should be all metcon... we'll see how that feels at 6:30 am.
Warmed-up with a 400m row. Pulled 1:55-1:56 for the last 300m. Was surprised and pleased with this.
Back Squat Progression:
Warm-up set @ 45# x 15 reps
Then,
95# x5 - 125# x5 -135# x5 - 145# x5 - 160# x5
CFTotal BS was 165 (prev PR was 185) so felt good about today's numbers.
--
Nutrition
5:30 am [Pre-wod] - 3 egg whites + 1 yolk; ~2-3 oz mushrooms; 1/2 T cashew butter
7:45 am [Post-wod] 1/2 small-medium apple; 4 slices all natural no nitrates ham (it was literally the ONLY meat in the grocery store that was remotely paleo and cooked. I asked for no salt turkey and the woman was confused. She said she had low sodium turkey. "How low?" I asked. "I don't know, I think it says 240 on the label. I assume that's per slice." "How much sodium is in your regular turkey (so I could figure out whether this really was low enough in sodium content to bother)." "Um, probably the same." Sigh. "But, if that's your low sodium brand, wouldn't your regular turkey have higher sodium?" "Oh. Well, I guess so then." RIGHT. So, needless to say I didn't buy the probably not low-sodium turkey, and settled on the nitrate-free ham.
9:00 am - 10 oz coffee + coconut milk + 2 raw sugars
12:00 pm - Seafood salad (mussels, shrimp, calamari poached in white wine) over field greens, cucumbers, tomatoes, and red onions with olive oil & red wine vinegar.
12:30 pm - 10 oz coffee + coconut milk + 2 raw sugars
4:45 pm - 1 Banana Bread Larabar
Wednesday, February 17, 2010
Aim for the Moon. If you miss, you'll still be amongst the stars
Rest Day today. A for real one too - no workout OR volleyball!!
Proving Ground Goal - to be achieved by 10/15/2010:
Complete WOD 1 from the MidWestern Sectionals with a Top Thirty qualifying time. That means in 12:43 or better.
And, here are the rest of my 2010 goals. The rest of these goals I want to have achieved by 12/31/2010:
Proving Ground Goal - to be achieved by 10/15/2010:
Complete WOD 1 from the MidWestern Sectionals with a Top Thirty qualifying time. That means in 12:43 or better.
And, here are the rest of my 2010 goals. The rest of these goals I want to have achieved by 12/31/2010:
Back Squat - 185# x 10 reps unbroken
Bench Press – 125# 1RM
Box jumps @ 20” x 50 reps unbroken
Clean and Jerk – 135# 1RM
Deadlift – 250# x 5 reps unbroken
Double-unders – 100 reps in 2 minutes (not necessarily unbroken)
FGB - 300 points or more
Fran - sub-4 min
Front Squat – 165# 1RM
HSPU – 10 unbroken reps, no abmat
Muscle-up - 1 kipping
Muscle-up - 1 strict
OH squat – 80# x 10 unbroken reps
Pull-ups - 35 unbroken (kipping)
Push-ups – 30 unbroken
Ring dips - 10 unbroken
Run 1 mile Sub-9 min
Run 400m Sub-1:35 min
Run 8K Sub-48 min
Skin the Cat on the bar
Snatch – 1RM 90#
Some of these goals will be tough as hell to achieve (10 OHS reps @ my current 1RM? On my worst lift? wtf?!), while others I'm much closer to so think I'll be able to achieve them relatively soon (My current Bench is 110# so 125# seems more than reasonable to achieve soon). But, I wanted to set goals for myself in as many areas as possible so that I know not only where I stand today but where I want to be. I am going to try and review these goals on a ~monthly(ish) basis to track my progress and to see what areas I am neglecting so that I can in fact reach as many of these goals as possible... hopefully all of them :) I'll have to sit down and work out a plan to reach each of them (just stating them won't make them happen)... I'll post as I have more stuff ironed out.
--
Nutrition
9:00 am - 1 egg; 2oz no salt turkey; 5 oz rainbow chard + spinach; "cereal" 1/8 c. coconut milk with a schlook of coconut water, pinch coconut flakes, ~6 walnut halves, ~5 pecans, 12 fresh blueberries. Mmmmm.
11:15 am - coffee with 1 1/2 t. raw sugar and 1/8 c. coconut milk
3:00 pm - 3 oz. halibut; 8 oz salad (lettuce, a handful of sauteed rhutabagas, 17 blueberries, pinch of coconut flakes, ~3 crushed walnut halves, ~1 1/2 T. wild maine blueberry dressing). Not bad, though I'm so sick of these damn rhutabagas. SUCH a strong flavor. I'm never cooking up two of them at the same time again. One would've been plenty.
9:45 pm - 1/4 c. mint galactica coconut milk ice cream (while cooking dinner)
10:15 pm - 4 oz. grass-fed grilled beef shoulder (delicious and tender); 6 oz. parsnips baked with coconut oil; 1 t. almond butter and 1 t. macadamia nut butter with 10 blueberries.
11:15 pm - 2 T. sunbutter. I TRIED to give it up. I tried.
Sunday, February 7, 2010
More weekend workouts
Friday 2/6/2010.
Back Squat 5-3-1+ @ 67.5%/76.5%/85.5%
111#, 126#, 142# (x 17 reps). 17!!!!
Then, for time (12 min cap):
10 power snatches (75% of 1RM snatch),
50 double-unders,
8 PS, 40 DU, 6 PS, 30 DU, 4 PS, 20 DU, 2 PS, 10 DU.
AWFUL. DNF'ed @ 12min after completing 10 PS, 50 DU, 8 PS, and 37 DU. Ridiculous. Was super disappointed/frustrated/angry/sad/etc. After all my progress this week, I really didn't expect this. But it happened.
So, I took Saturday off. I needed a day off. To recoup mentally and physically. After the eight million attempts at DUs on Friday and all the clean on Thursday my arms were fried.
--
Sunday 2/7/2010.
Bench Press
5-3-1+ @ 67.5%/76.5%/85.5% of 1RM, so... 75#/83#/95# (x11)
Alaskan Qualifier wod for Sectionals 2010. Brutal but bearable.
4 rounds for time of (20 min cap):
3 CTB pull-ups
3 Ring dips
500M row
6 Thrusters @ 95#
20:29. Fucking hell.
FIRST - the good news of this wod. All CTB unbroken (which felt awesome), and 1st 2 sets of ring dips unbroken. Last 2 were 2-1 (had to re-do one rep). 1st 500m b/w 1:56-2:02, 2nd set 2:02-2:05, 3rd less consistent but anywhere b/w 2:02-2:15, 4th mainly around 2:10. Thrusters in rds 1-3 were in sets of 2s, and 4th rd was 2-2-1-1.
On to the sucky part. Finished my last thruster of this wod and turned around and watched the clock hit 20:00, and thought I was done under the 20 min time cap and was so excited!! I walked away from the bar, exhausted, excited, and more exhausted... and everyone was quiet. No post-wod cheering? wtf?! Turns out I didn't lock out fully at the top of my last rep, which TOTALLY sucked. I asked, "What?! Did it not count?" and then had to go back and pick the bar back up. Amy pushed me to pick up the bar and I yelled at her. Told her I needed a fucking minute or something equally as bitchy. Had to regroup and do one last thruster. I had already mentally turned off. It took SO MUCH to get my ass back under that bar. I actually thought to myself 'Fuck that, I'm not picking it back up. I'm DONE!' I WAS DONE! But I had to pick it up. And thankfully, after I finished and apologized to Amy she laughed it off and told me to shut it. Thanks for not getting mad, Am. I love you :)
--
Back Squat 5-3-1+ @ 67.5%/76.5%/85.5%
111#, 126#, 142# (x 17 reps). 17!!!!
Then, for time (12 min cap):
10 power snatches (75% of 1RM snatch),
50 double-unders,
8 PS, 40 DU, 6 PS, 30 DU, 4 PS, 20 DU, 2 PS, 10 DU.
AWFUL. DNF'ed @ 12min after completing 10 PS, 50 DU, 8 PS, and 37 DU. Ridiculous. Was super disappointed/frustrated/angry/sad/etc. After all my progress this week, I really didn't expect this. But it happened.
So, I took Saturday off. I needed a day off. To recoup mentally and physically. After the eight million attempts at DUs on Friday and all the clean on Thursday my arms were fried.
--
Sunday 2/7/2010.
Bench Press
5-3-1+ @ 67.5%/76.5%/85.5% of 1RM, so... 75#/83#/95# (x11)
Alaskan Qualifier wod for Sectionals 2010. Brutal but bearable.
4 rounds for time of (20 min cap):
3 CTB pull-ups
3 Ring dips
500M row
6 Thrusters @ 95#
20:29. Fucking hell.
FIRST - the good news of this wod. All CTB unbroken (which felt awesome), and 1st 2 sets of ring dips unbroken. Last 2 were 2-1 (had to re-do one rep). 1st 500m b/w 1:56-2:02, 2nd set 2:02-2:05, 3rd less consistent but anywhere b/w 2:02-2:15, 4th mainly around 2:10. Thrusters in rds 1-3 were in sets of 2s, and 4th rd was 2-2-1-1.
On to the sucky part. Finished my last thruster of this wod and turned around and watched the clock hit 20:00, and thought I was done under the 20 min time cap and was so excited!! I walked away from the bar, exhausted, excited, and more exhausted... and everyone was quiet. No post-wod cheering? wtf?! Turns out I didn't lock out fully at the top of my last rep, which TOTALLY sucked. I asked, "What?! Did it not count?" and then had to go back and pick the bar back up. Amy pushed me to pick up the bar and I yelled at her. Told her I needed a fucking minute or something equally as bitchy. Had to regroup and do one last thruster. I had already mentally turned off. It took SO MUCH to get my ass back under that bar. I actually thought to myself 'Fuck that, I'm not picking it back up. I'm DONE!' I WAS DONE! But I had to pick it up. And thankfully, after I finished and apologized to Amy she laughed it off and told me to shut it. Thanks for not getting mad, Am. I love you :)
--
NUTRITIONAL WEBSITE!! This was a great find for me... the website below lists a LOT of nutritional information about food you're interested in eating (including glycemic loads; carbs/fats/protein ratio; nutrient balance; protein quality; amino acids; types of fats: mono-, saturated vs. unsat., Omega 3 vs. 6; etc).
At the top right of the screen you can type in any food you're curious about (I typed in "cocoa powder" and 12 diff options popped up. I was able to find unsweetened Dutch chocolate powder I wanted to use) and it will tell you all the above nutritional facts and more. I can't vouch for the rest of the website, but this search tool is very useful - I'm constantly trying to determine glycemic loads for new fruits/vegis I want to try and typing in "Glycemic load, sunchoke" into Google doesn't always give me the result I want. The site also includes fast food choices and their nutritional values, though that might just make you sad. I also typed in doughnut... and there were 51 options to choose from. I'm not a big doughnut person (though I know many CFCers who are), but I did type in doughnut just to check. My all-time favorite Krispy Kreme doughnut has a GL of 19. Sigh.
--
Nutrition
Since I'm behind I'm going to be super vague. My food choices this weekend good (all paleo), though, Sat night we had the CFC Girls Night Paleo Dinner, and I ate lots of healthy fats - but certainly more fat than usual. Had an effen & water and a shot Friday night, and a glass of wine Saturday night.
Since I'm behind I'm going to be super vague. My food choices this weekend good (all paleo), though, Sat night we had the CFC Girls Night Paleo Dinner, and I ate lots of healthy fats - but certainly more fat than usual. Had an effen & water and a shot Friday night, and a glass of wine Saturday night.
Saturday, January 16, 2010
Lean meat!!
8:30am - Pre wod - 1 egg, 2 oz. grd turkey, 3 oz. leftover dandelion greens+red chard, 6 walnut halves plus 15 dried cranberries. Was not feeling today's breakfast. I put all those things together - big mistake. Sigh.
10:15am - Post wod - coconut juice, 3 oz. Whole Foods low-sodium processed turkey breast
1:30pm - 1/16 c. heavy cream to taste
1:45pm - 6 oz (?) coffee, 1/16 c, heavy cream, 2 raw sugars
2:30pm - 3 oz. grd turkey, 3 oz. yellow pepper, 1 T. sunbutter. I was really craving a 2nd T but I think I may be overdoing my fat intake... so I denied myself. I didn't stop craving that 2nd spoonful until almost 3 pm. At least I stopped craving it at some point.
6:45pm- Paleo Chili! I don't know the exact proportions that I ate, but I ate about 3/4 c. chili. Mo and I made it with 1 lb. grd. elk + 1 lb. grd turkey thigh, and tripled the amount of vegis we put in (different varieties of peppers, onions, and mushrooms). Used about 4 T. organic EVOO, just a little sea salt, and everything was totally paleo (spices,vegis, etc). And delicious. Added 2 thin slices avocado on top with and some guacamole. AMAZING.
12:15am - was putting away the chili and couldn't resist a few (2) spoonfuls. And then, when I opened the fridge the sunbutter reminded me that I had I wasn't paying enough attention to it. So I had a T. of that before bed :)
--
Back Squat (Based on 175# 1RM)
125# x5- 142# x3- 158# x1
Metcon: 4 Rds:
5 Power Snatches (Rx'd was 80, did 65#)
10 burpees
Time 6:01.
I wanted to go heavier but my snatch form isn't there yet. Need to improve my form on those so I can get up in weight before sectionals. Annoyingly, I pressed out EVERY one. I may have nailed the first snatch. But that was it. My lift was more accurately called "ground to overhead is a sloppy and haphazard fashion."
3x12 GHD (Post Metcon).
125# x5- 142# x3- 158# x1
Metcon: 4 Rds:
5 Power Snatches (Rx'd was 80, did 65#)
10 burpees
Time 6:01.
I wanted to go heavier but my snatch form isn't there yet. Need to improve my form on those so I can get up in weight before sectionals. Annoyingly, I pressed out EVERY one. I may have nailed the first snatch. But that was it. My lift was more accurately called "ground to overhead is a sloppy and haphazard fashion."
3x12 GHD (Post Metcon).
The time was okay and since I wasn't really snatching anyway I kinda feel like I should've gone heavier to force myself through at a heavier weight, as I expect the wods at sectionals to be at high weights that I'm not yet comfortable with. But, if they were only counting true snatches then I may've been screwed anyway. Hearing "does not count" on every rep would not have made this a very successful day for me. Guess I'll work on snatches tomorrow morning.
--
Oh, and one last thing - today I went to the Green City Market with some of my favorite CFCers and it was fantastic (while there I tried heavy cream -from grassfed cows- like you said I could have Zack, and it was amazing. I had about 1/8 c. in total since the nice guy working the table gave me a free sample, and then gave me a second sample the next time I passed his booth so I could have it in my coffee, with 2 raw sugars. Heaven!).
I'm posting a picture of my freezer because it is ridiculous. After ordering from US Wellness Meats on Monday and my Green City Market trip today, I have a freezer FULL of meat and vegis. And that is all.
That's 3 packages of broccoli, 3 of spinach, 1 of asparagus on the top shelf. On the bottom, in various forms (such as ground/tenderloins/chops/etc), is grassfed beef, elk, bison, lamb, turkey, goat (not kidding), rabbit, shrimp and mussels. And of course I've got eggs and bacon in the fridge below. So... I'm pretty good for awhile. This next month is going to be one hell of an experiment in cooking.
--
Oh, and one last thing - today I went to the Green City Market with some of my favorite CFCers and it was fantastic (while there I tried heavy cream -from grassfed cows- like you said I could have Zack, and it was amazing. I had about 1/8 c. in total since the nice guy working the table gave me a free sample, and then gave me a second sample the next time I passed his booth so I could have it in my coffee, with 2 raw sugars. Heaven!).
I'm posting a picture of my freezer because it is ridiculous. After ordering from US Wellness Meats on Monday and my Green City Market trip today, I have a freezer FULL of meat and vegis. And that is all.
Monday, January 11, 2010
CrossFit Total + me = Ice Pack on my back. Sigh.
Ate well today -
8:45 am - 2 eggs plus sauteed eggplant/peppers with light oil
2:30 pm - 8-9 oz salad (assorted greens, roasted rep peppers, 1/3 of an avocado, green onions) with 4 oz chicken, 1 oz pancetta, light vinaigrette dressing
5:00 pm [Pre-wod meal] - 4 oz imitation crab meat (not a great option as it's fish with sugar and some soybean additives, but high in omega-3s), ~3/4 serving of coconut juice, 2 teaspoons sunbutter
During WOD drank water + ~1/3 serving coconut juice
9:00 pm [Post-wod meal] - 4 ox imitation crab meat, ~1/2 serving coconut juice.
10:45 pm - Rest of salad from lunch. ~ 2-3 oz. chicken, plus greens and red peppers. No avocado left, so had a teaspoon of sunbutter for my fat.
The CrossFit Total was today's workout - 1RM Back Squat, Strict Press, Deadlift. Score = the added weight of all three max lifts. Goal was a score of 501 - which would be 1# more that all my current PRs. I did not meet that goal. I matched my PRs on Press and DL, but missed my BS PR by 10#. We'll be doing this WOD again in eight weeks at the conclusion of the Paleo Challenge. At that time I will match all three prev PRs and I will PR in at least one lift. Tonight I had BS-165#, Press-85#, DL- 240# (total=490). I've decided today not to set a number goal in mind for next go around. It will depend on how I am feeling that day and how much work I've put in to improve these lifts over the next 8 weeks. I'm not going to call out a goal now as I think that trips me up sometimes. I'm going to feel it out that day and see what I can perform.
Also, I have a tendency to avoid the truth. Not lie (as I'm TERRIBLE at lying), but avoid things that I know are true but don't like... such the fact that I am not 100% tonight, though I pushed as hard as I could and gave it everything I had. I had a fever last night, and though it went away by the morning (took 2 aleve before bed) that generally means I'm getting a psuedo-cold. Thanks to paleo, I don't seem to get full-blown colds as I used to, just cold-like symptoms (cough, fever, and stuffy/runny nose) over the course of a week that make me weaker but not incapacitated. I have had a stuffy nose for a day and a half now, and can expect to have it for a few more days if I don't suck it up and take some real medicine. I am gonna try 6grams of vitamin C every 6 hrs as suggested by my homeopathic aunt starting tomorrow (if i manage to get to the store and buy some). I was extra sleepy yesterday after our afternoon workout on Sunday and ended up taking an hour nap (I haven't taken a nap in months), plus this morning I stayed in bed an extra hour, giving me a full 8 hrs of sleep last night so I had hoped that would represent well in my workout today but c'est la vie. I need to remember that getting extra sleep doesn't automatically make me stronger, in this case it's actually a symptom that I'm currently a bit weaker than usual due to my pseudo-cold so require more sleep than usual.
I tried REALLY hard to hit 250# on my DL and got most of the way up but just couldn't get my hips locked. I hurt my back trying to force it and left the box unable to stand-up completely straight without pain. Also walking hurts. And stairs for sure. I've been icing it for about 20 mins, will take it off for 20, will ice it for 20 again and then plan to go to bed. Hopefully that will do the trick so I can get my 2k row in tomorrow. If I have to take a rest day because of attempting that last effing DL and failing I'll be super annoyed. Especially because I got my stitches out (while at the box actually by Dr. Anjali Thawani) which means I can jump and double-under... which is what I would've done tonight post-CF Total if I hadn't been in pain. Damn DL.
8:45 am - 2 eggs plus sauteed eggplant/peppers with light oil
2:30 pm - 8-9 oz salad (assorted greens, roasted rep peppers, 1/3 of an avocado, green onions) with 4 oz chicken, 1 oz pancetta, light vinaigrette dressing
5:00 pm [Pre-wod meal] - 4 oz imitation crab meat (not a great option as it's fish with sugar and some soybean additives, but high in omega-3s), ~3/4 serving of coconut juice, 2 teaspoons sunbutter
During WOD drank water + ~1/3 serving coconut juice
9:00 pm [Post-wod meal] - 4 ox imitation crab meat, ~1/2 serving coconut juice.
10:45 pm - Rest of salad from lunch. ~ 2-3 oz. chicken, plus greens and red peppers. No avocado left, so had a teaspoon of sunbutter for my fat.
The CrossFit Total was today's workout - 1RM Back Squat, Strict Press, Deadlift. Score = the added weight of all three max lifts. Goal was a score of 501 - which would be 1# more that all my current PRs. I did not meet that goal. I matched my PRs on Press and DL, but missed my BS PR by 10#. We'll be doing this WOD again in eight weeks at the conclusion of the Paleo Challenge. At that time I will match all three prev PRs and I will PR in at least one lift. Tonight I had BS-165#, Press-85#, DL- 240# (total=490). I've decided today not to set a number goal in mind for next go around. It will depend on how I am feeling that day and how much work I've put in to improve these lifts over the next 8 weeks. I'm not going to call out a goal now as I think that trips me up sometimes. I'm going to feel it out that day and see what I can perform.
Also, I have a tendency to avoid the truth. Not lie (as I'm TERRIBLE at lying), but avoid things that I know are true but don't like... such the fact that I am not 100% tonight, though I pushed as hard as I could and gave it everything I had. I had a fever last night, and though it went away by the morning (took 2 aleve before bed) that generally means I'm getting a psuedo-cold. Thanks to paleo, I don't seem to get full-blown colds as I used to, just cold-like symptoms (cough, fever, and stuffy/runny nose) over the course of a week that make me weaker but not incapacitated. I have had a stuffy nose for a day and a half now, and can expect to have it for a few more days if I don't suck it up and take some real medicine. I am gonna try 6grams of vitamin C every 6 hrs as suggested by my homeopathic aunt starting tomorrow (if i manage to get to the store and buy some). I was extra sleepy yesterday after our afternoon workout on Sunday and ended up taking an hour nap (I haven't taken a nap in months), plus this morning I stayed in bed an extra hour, giving me a full 8 hrs of sleep last night so I had hoped that would represent well in my workout today but c'est la vie. I need to remember that getting extra sleep doesn't automatically make me stronger, in this case it's actually a symptom that I'm currently a bit weaker than usual due to my pseudo-cold so require more sleep than usual.
I tried REALLY hard to hit 250# on my DL and got most of the way up but just couldn't get my hips locked. I hurt my back trying to force it and left the box unable to stand-up completely straight without pain. Also walking hurts. And stairs for sure. I've been icing it for about 20 mins, will take it off for 20, will ice it for 20 again and then plan to go to bed. Hopefully that will do the trick so I can get my 2k row in tomorrow. If I have to take a rest day because of attempting that last effing DL and failing I'll be super annoyed. Especially because I got my stitches out (while at the box actually by Dr. Anjali Thawani) which means I can jump and double-under... which is what I would've done tonight post-CF Total if I hadn't been in pain. Damn DL.
Wednesday, January 6, 2010
Special K Chocolate
Last night was a good workout.
Power Clean 3-3-3+ @ 70%/80%/90% of (1RM+5) (1RM is 105)
Used 79/89/99 (x15 reps)
Bryce told me to aim for about 15 reps and I'm wondering if after I hit 15 if my body relaxed a bit and that why I failed on 16. Not sure.
3 x max L-Sit (parallete, ring, pull-up bar) 1 min rest
I've done 1 L-sit ever before so I didn't expect these to go too well. Also, I forgot to write these down... but my 1st r rds were 20 sec, not sure the last one it was either 20/25 seconds.
10 min AMRAP:
3 Back squats (108#)
12 knee push-ups
9 American kettlebell swings (55#)
I thought the BS were supposed to be done at 60% of 1RM, but it was supposed to be 65%... so should've done 114#. I wanted to go heavier than neceesary so chose 60% of my 1RM+10, but that was only 108#. I didn't feel super gassed during the wod (I subbed out burpees- no jumping till my stitches are out- for 2xknee pushups), but the 55# KBS is just a damn killer. It's so fucking heavy. All BS were unbroken and were the easiest part of the metcon. The push-ups were unbroken in rds 1-4, but in the 5th and 6th rds I broke them 6-6. The KBS were atrociously heavy, got 5-4 in the first 3 rds, 4-3-3 (yeah I did an extra rep my math sucks) in the 4th, and then the last 2 rds I think 3-3-3. At some point Bryce called out that my BS weren't low enough so I re-did one set of them.
Power Clean 3-3-3+ @ 70%/80%/90% of (1RM+5) (1RM is 105)
Used 79/89/99 (x15 reps)
Bryce told me to aim for about 15 reps and I'm wondering if after I hit 15 if my body relaxed a bit and that why I failed on 16. Not sure.
3 x max L-Sit (parallete, ring, pull-up bar) 1 min rest
I've done 1 L-sit ever before so I didn't expect these to go too well. Also, I forgot to write these down... but my 1st r rds were 20 sec, not sure the last one it was either 20/25 seconds.
10 min AMRAP:
3 Back squats (108#)
12 knee push-ups
9 American kettlebell swings (55#)
I thought the BS were supposed to be done at 60% of 1RM, but it was supposed to be 65%... so should've done 114#. I wanted to go heavier than neceesary so chose 60% of my 1RM+10, but that was only 108#. I didn't feel super gassed during the wod (I subbed out burpees- no jumping till my stitches are out- for 2xknee pushups), but the 55# KBS is just a damn killer. It's so fucking heavy. All BS were unbroken and were the easiest part of the metcon. The push-ups were unbroken in rds 1-4, but in the 5th and 6th rds I broke them 6-6. The KBS were atrociously heavy, got 5-4 in the first 3 rds, 4-3-3 (yeah I did an extra rep my math sucks) in the 4th, and then the last 2 rds I think 3-3-3. At some point Bryce called out that my BS weren't low enough so I re-did one set of them.
After the metcon I was gonna see if I could power clean 108 but decided against it. I mean, the bar was already set up from my BS... but I thought better of it. I was tired, and thought that going for 1RM when tired is probably not the best idea.
My nutrition has been good since I got back from Christmas, which is why I rarely post about it. I even tried having fish and coconut water as my post-wod meal yesterday, though think I may go for raw fish next time, the flavor was just too much for post-wod. Last night for dinner though... I'd had a long and shitty day at work and after heavy ass KBS I decided I had earned a cheat meal. I had a big giant bowl of Special K Chocolate cereal for dinner. Milk and grains. Delicious.
This morning I am extra sore. I can still feel the jerks from Monday and the KBS from last night. I miss my heating pad.
Saturday, January 2, 2010
I don't always make the best decisions...
Well... I'm officially an asshole. Yesterday I was at a bar with some CFCers and wanted to leave and head over to the box for my first WOD of the year. We were watching the Rose Bowl and they were trying to convince me to stay instead of workout... they suggested I do ring dips on two chairs, or Handstand Push-ups against the wall, or (the best solution) box jumps on one of the booths "Here, try this one... it's about 24 inches" Randy oh-so-sweetly exclaimed.
A) It was NOT 24". Not sure how high, but higher than that. My max BJ is 33 1/2", so were it actually 24" I would have cleared it easy.
B) I was wearing snow boots. With a 2 1/2" heel.
C) I was completely sober.
D) Randy cleared it.
E) Did I mention I'm an asshole? Some guy passed by us, looked in awe first at Randy and then at me walking over to the booth, and said "Can YOU do that?!" "Probably" I said.
Nope! I smashed the shit out of my knees on the way down instead. It hurt, though, not as bad as I always thought it might hurt... so that was a plus. And, bigger plus, it didn't make me fear box jumps, which I thought it might. I didn't check to see if I cut myself, I just cursed, rubbed it, and left for the box. I wasn't missing my workout now!
Back Squats 5-5-5+ and then a metcon- 3 rds: 25 20" box jumps, 15 front squats at 70# (40% of back squat 1RM). 1st round my shin throbbed so bad I wanted to cry (but didn't of course... there's no crying in CrossFit) the throbbing made it difficult to string together longer sets of BJs and FS, but the 2nd and 3rd rds were more manageable.
Rd 1: BJs sets of 2s & 3s, FS 5-5-5
Rd 2: BJs sets of 2s & 3s & 4s, FS 10-5
Rd 3: BJs not sure of the break out but only stopped 3 times so waay better then the other rds, FS 7-8
I did focus a lot on form during my BJs - made sure to open fully at the top of each jump. After the wallball incident I don't need any more "does not counts!"
The throbbing was a pain I hadn't ever experienced during a workout so it just took some time to learn to manage the pain, accept it, and push through it. I think it was pretty stupid to continue to do box jumps and worsen the wound with continued aggravation (I probably wouldn't have needed stitches if I had just given my leg a rest after I cut it), HOWEVER, one of the things I'm trying to learn how to push through the pain and not allowing myself to slack or give up. Mentally, I think I needed to endure it to see what that felt like.
Now of course I have a big ass gash on my right leg, three big blue stitches, and can't double under (did I mention I just got my very own Buddy Lee jump rope for Christmas that arrived in the mail yesterday) or box jump for at least one or two days, and should be "taking it easy" though I don't expect I'll be doing that. The nurse said as long as I wait two days the skin should have started healing back and it's not too likely I will split the stitches open after that point. The doctor told me to lay off workouts for 10-14 days. I'm obviously ignoring him and going with the nurses plan... though I will pay attention and try not to do things that exacerbate the injury or stretch the skin too much.
Rudy of course wanted me to take photos of my awesome leg (it was really gross - fat/tissue/tendon poking out through the wound and some blueish/grayish discolored skin that the doctor said he might need to cut off because it was dying... ewww) but I forgot. I did take some photos of my stitches though, so, Rudy, these are for you.
My awesome blue stitches...
Both legs (why is my right leg so much worse off than the left??). Also, please notice I am wearing non-matching socks. Awesome.
Tiny baby cut on my left leg (so it didn't feel left out)
Guess I'll be back at the box tomorrow... and not today :( Happy 2010, everyone. If this is any indication of what this year holds in store for me it will be a hilarious year. I'm looking forward to it.
A) It was NOT 24". Not sure how high, but higher than that. My max BJ is 33 1/2", so were it actually 24" I would have cleared it easy.
B) I was wearing snow boots. With a 2 1/2" heel.
C) I was completely sober.
D) Randy cleared it.
E) Did I mention I'm an asshole? Some guy passed by us, looked in awe first at Randy and then at me walking over to the booth, and said "Can YOU do that?!" "Probably" I said.
Nope! I smashed the shit out of my knees on the way down instead. It hurt, though, not as bad as I always thought it might hurt... so that was a plus. And, bigger plus, it didn't make me fear box jumps, which I thought it might. I didn't check to see if I cut myself, I just cursed, rubbed it, and left for the box. I wasn't missing my workout now!
Back Squats 5-5-5+ and then a metcon- 3 rds: 25 20" box jumps, 15 front squats at 70# (40% of back squat 1RM). 1st round my shin throbbed so bad I wanted to cry (but didn't of course... there's no crying in CrossFit) the throbbing made it difficult to string together longer sets of BJs and FS, but the 2nd and 3rd rds were more manageable.
Rd 1: BJs sets of 2s & 3s, FS 5-5-5
Rd 2: BJs sets of 2s & 3s & 4s, FS 10-5
Rd 3: BJs not sure of the break out but only stopped 3 times so waay better then the other rds, FS 7-8
I did focus a lot on form during my BJs - made sure to open fully at the top of each jump. After the wallball incident I don't need any more "does not counts!"
The throbbing was a pain I hadn't ever experienced during a workout so it just took some time to learn to manage the pain, accept it, and push through it. I think it was pretty stupid to continue to do box jumps and worsen the wound with continued aggravation (I probably wouldn't have needed stitches if I had just given my leg a rest after I cut it), HOWEVER, one of the things I'm trying to learn how to push through the pain and not allowing myself to slack or give up. Mentally, I think I needed to endure it to see what that felt like.
Now of course I have a big ass gash on my right leg, three big blue stitches, and can't double under (did I mention I just got my very own Buddy Lee jump rope for Christmas that arrived in the mail yesterday) or box jump for at least one or two days, and should be "taking it easy" though I don't expect I'll be doing that. The nurse said as long as I wait two days the skin should have started healing back and it's not too likely I will split the stitches open after that point. The doctor told me to lay off workouts for 10-14 days. I'm obviously ignoring him and going with the nurses plan... though I will pay attention and try not to do things that exacerbate the injury or stretch the skin too much.
Rudy of course wanted me to take photos of my awesome leg (it was really gross - fat/tissue/tendon poking out through the wound and some blueish/grayish discolored skin that the doctor said he might need to cut off because it was dying... ewww) but I forgot. I did take some photos of my stitches though, so, Rudy, these are for you.
My awesome blue stitches...
The HUGE amount of bandages Dr. Anjali put on me (that I still managed to bleed all the way through through)
Both legs (why is my right leg so much worse off than the left??). Also, please notice I am wearing non-matching socks. Awesome.
Tiny baby cut on my left leg (so it didn't feel left out)
Guess I'll be back at the box tomorrow... and not today :( Happy 2010, everyone. If this is any indication of what this year holds in store for me it will be a hilarious year. I'm looking forward to it.
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