Wod wod wod

Quick recap on my workouts so far this week...

Monday:
Kelly: 5 Rds:
400m run
30 Box Jump @20"
30 WB @ 14# to 9' (no marks where I was hitting the ball... maybe to the 10' but am not really sure but at least for sure I was hitting the 9)

Time: 31:03 Did this one by myself after I coached all day. Was pretty grueling but I made it through and in a decent time especially considering my slow ass running pace and my fear/hatred for WB.

Tuesday:
45 min mobility work in the am, then a few hours later did my first oly session with Coach Takano. Worked up to 73# snatch for 2 reps, then back off to 63# to work at for a few more. Then worked up to a 95# clean and jerk. Coach said I need to work on snatch balances and muscle snatches because I'm swinging the bar up and above me and need to push myself below the bar better. For cleans, he said I need to work the clean deadlift pausing below the knee for 3 sec, then above the knee for 3 sec. Wants me to work on the snatch drills at 75% and clean drills at 85%. Takano said he expects me to begin lifting significantly heavier weights which is exciting. Also said that my thighs will get thicker (totally fine with me, it'll just make my waist look smaller in comparison). And that I might need to start eating more in order to keep up with heavier oly training. Sounds awful ;)

Wednesday:
Filthy Fifty:
50 Box jumps 20"
50 Jumping pull-ups
50 KBS @ 24# (is this right?!)
Walking Lunges 50 steps
50 KTEs
50 Push press 33#
50 Back extensions (subbed 50 good mornings with 33#)
50 WB @14#
50 Burpees
50 Double unders

Time: 28:14.
[PREV Filthy Times.... 11/6/09- 38:01, 5/13/10- 32:07. Good to know I'm steadily improving!!!] Push presses were fast as a mofo, felt awesome on those. Did 20/10/10/10 all way faster than I've ever done before. Wanted to go 25/25 but broke them as soon as i started to slow down, rested a sec or two and got back at it. WBs were better then expected, I really have finally gotten to a place where these aren't the worst things in the entire world. Yaaaay! KTEs were sad but I'm still nursing a huge ass tear in my left hand center of my palm which made repping these painful... so I pussed out to save my hand.
Can't decide what I'm gonna do today - rest day, snatch/clean drills or do heavy metal since it's my favorite workout at TCF with my favorite coach and this is the last time he's coaching it before he leaves to coach at another gym.

Day 11 - Monday. Back on track with a two-a-day

8:00am - wake up.

8:30am - 24oz mate and ayurvedic teas.

11:15am - 10g BCAA.

11:30am - 1st metcon of the day:

3 rounds for time of:

2 - Front Squats @ 75% [115#]

12 Pull-ups

3 - Front Squats @ 75% [115#]

8 Box Jump (24 in.)s

5 - Front Squats @ 75% [115#]

4 Ring Dips

Time: 9:05.

1:30pm - 2 HOUR thai massage. So necessary. My arms - specifically triceps and shoulders have been KILLING me for days. When I raise my arms up in front of me like a zombie I'm in terrible pain, and it's worse if from that zombie arm hold i internally rotate so my hands are against my chest and then try and press my elbows up into the sky. that REALLY hurts. I asked for 60-90 min and Anna (who's great) said she needed more time (which she didn't charge me for) because my arms were so wrecked. She literally spent 90% of her time on my arms, and then other 10% on the rest of my body.

4:00pm - Breaking fast?! Now?! Didn't mean to wait so late in the day but the massage therapist said to come then, so I came. Approx 5 oz. tri-tip steak on a Fiesta salad - mixed greens, roasted red peppers & onions, shredded jicama, green onions, diced tomoatoes, 1/4 avocado. approx 1 T. spicy ranch dressing. 20 oz coffee with 4 cream, 4 sugars. Exceptionally delicious coffee. Terrible black, but with cream and sugar it was so good I went back for a second cup (each cup was 10oz)!

7:00pm - a-coach.
8:30pm - Accel gel. Chocolate flavored. Nutritional facts:

Total Fat 0g

Saturated Fat 0g

Cholesterol 0mg

Sodium 95 mg

Potassium 40mg

Total Carbohydrate 20g

Dietary Fiber 0g

Sugars 10g

Protein 5g

What?! The sugar count is ridiculous! I didn't get a chance to read this until now. Am surprised that Team CF promotes these. Will talk to the coaches there tomorrow about this. Shoulda just had BCAA instead.

8:30pm - 2nd metcon of the day. Was supposed to get in OH squats today at 75% but my arms needed a break. Coach Joynier designed this one:

10 rounds:
7 goblet squats with 26# dumbbell in each hand (total weight 1 pood)
7 box jumps @ 20"
7 sit-ups

Wanted to get another wod in but without using arms. Realized in round 8 that it was all the same muscles I used in this morning's wod. Oops.

10:30pm - 8 egg whites, spices, brussel sprouts + butternut squash cooked in 1 T coconut milk. Yum.

Days 7 & 8

Day 7 (Thursday)
7:45am - wake up

9:00am - 16 oz. mixed MateVana + white ayurvedic chai tea. Yum. And the ayurvedic tea is good for digestion :)

12:00pm - 5 oz chicken cooked in homemade salsa (just veggies, a teensy amount of avocado oil, and spices), with homemade salsa on top of spinach greens, with a splash of balsamic.

2:30pm - 1 oz no salt roasted turkey breast and nitrate free genoa salami. 15 blueberries, 6 blackberries.
3:30pm - nap till 4:45pm. soo sleepy!

4:40pm - slammed down 10g BCAA since I didn't have time to eat.

5:00pm - Heavy Metal! Warmup was a 7 minute AMRAP including sprints and 65# push press (maybe a third movement, but I can't remember). Turns out that was the guys weight but I only found that out in my last rd, so figured fuck it might as well finish at that weight. Don't know how many rds I got through, as I had JUST woken up and was outta my mind at the time.

WOD: 5 rounds for time of:

3 Push Presses 90#
15 Box Jump (24 in.)s
10 Burpee Pull-ups
3 Push Presses 90#
2 Muscle-up progressions

Time: 25 minutes. ish. The clock got turned off, so I'm not 100% sure.

6:45pm - ACCEL gel. Had been wanting to try it for ages. Little chocolatey packet. Not bad.

7:00pm - a-coach for Dan.

...I planned to have dinner but didn't get out of the box until 9 and that was way past my eating window so I skipped last meal. Went and got a massage instead to pass some time, then had a nice long bath and went to bed.

Day 8 (Friday)
7:30am - wake up.

9:00am - 24oz tea: 2/3 My Morning Mate Tea + 1/3 white ayurvedic chai.

11:30am - 10g BCAA

11:45am - Metcon:

5 rounds for time of:
6 Deadlifts @75% 1RM (190#)
100 Jump Rope (Singles)
6 Ring Dips
100 m Sprint

Time: 18:35. This hurt. I dropped almost every DL from the top instead of carrying the load to the ground because it was so damn heavy. Also my left side lower back has been hurting all day from this. Fuck. I iced it once and am gonna ice it again. I also put some arnica on it and even took arnica pills. Intended to throw double unders into a wod today but seriously I just couldn't focus on them. I failed them repeatedly before starting the wod so decided that if i couldn't do doubles today I'd at least punish myself by makinge myself do 5x the number of singles as I would've programmed doubles. That'll learn yo ass.

1:45pm - sashimi salad with 3 oz mixed fish, mixed greend, and cucumbers plus some kinda japanese dressing. 4 tiny pieces of miso broiled eggplant (absolutely spectacular). Still super hungry so ate some of my friend's lunch of tempura veggies (a few bites) and onions/mushrooms/kale in some kinda brown sauce.

4:15pm - 3 oz no salt turkey breast. 15 blueberries, 3 blackberries.

6:45pm - 4oz turkey burger, 1 whole egg, spinach + eggplant cooked with 1/8 c. coconut milk, beets and peppers. Wanted some kind of cheaty chocolate thing to celebrate how good I felt all week and had half of this chocolate bar and was totally disappointed. Not worth the cheat so I threw the rest away.

9:20pm - 1 1/2 c. coffee with creamer. 1/2 snickers bar. WHAT?! I said I wanted a cheaty celebratory thing! I damn well earned it this week thank you very much. And snickers was the best I could do b/c it was all that was at the venue I was at. AND they had free wine after the play which I did NOT have b/c it was after 10pm and that kinda cheating isn't okay. Cheating as in having not perfectly paleo food is one thing, but eating after my feeding window is like being up past curfew. Not allowed.

Day 4 IF and mobility cert talk

I mean... when there's a motorcycle club having a BBQ next door to a CF box,

what else am I to do??

Day 4. Monday.

5:45am - wake up. Sooooo tired. 2 droppers of "kung fu fighter" herbal-don't-be-sick stuff.

6:45am - 10 oz. Coffee. Couldn't stomach this coffee black. ~1 1/2 T 2% milk (all they had...ugh), 1 packet sugar. I haven't added sugar to my coffee in ages but the milk just wasn't cutting it. And I had to drive to the airport so needed this coffee. 2%?! ugh.

8:15-10:30am - Napped on the plane ride Portland to Oakland. Woke up a bit hungry, but it went away pretty fast.

1:30pm - 4oz roasted no salt turkey breast, and a salad of arugula + roasted sweet potato, ~3 t. white truffle oil with 2 pinches sea salt and a fried egg on top. Yum. Possibly my new favorite salad.

3:00pm - still felt hungry, so had ~1 1/2 oz grilled chicken, 15 blueberries, and a handful of arugula. Also remembered I hadn't taken vitamins today so 2 tsp. fish oil, multi-vitamin, 3 vit C, 1 more dropper of kung fu fighter.

6:00pm - About 45 min. mobility work.

Hips:
1) Lacrosse ball in the hip crevice down to the bottom of my quads - good ouch. switch legs and repeat.
2) lay on ground butt with on wall, heels down (essentially a squat position) back flat on the floor, press knees out.
3) deep lunge with back knee on the ground and forward knee @ 90 degrees. hold front foot with same side of body hand and gently press out and hold for 5 sec, release, go deeper and hold 5 sec release until knee is almost on the ground. switch legs and repeat.
4) go back to the other leg adn actually lay that front leg down with knee on ground (same basic position but deeper and with front leg flat on ground) and press body down 5 sec, release, go deeper, release until chest and arms are flat or close to flat on ground in front of you. switch legs and repeat.

Shoulders:
1) using only one arm, tuck elbow in tight and raise arm like a front rack position but grab a band that is hanging from a bar. pull forward (extrernal rotation of the shoulder) for 15-20 sec, release, repeat. switch arms and repeat.
2) using only one arm at a time, get into a front rack position with elbow pressing hard against a bar just below shoulder height, pushing heading through the hole. switch arms and repeat a few times.
3)  using a hanging band, get body inside the band with arms over head, bands touching under the arms almost into the biceps. step forward and lean hard into this stretch. You should feel like youre almost about to fall onto the floor. Repeat three times and push deeper each time. Don't fall.
4) Pass-throughs.
5) Snatch balances.

7:00pm - a-coach. Pretty much led the whole class which was fun. AND Coach James said he was impressed by how much better my overhead squat was. he actually said wow :) woohoo!!

8:25pm - chugged down 10g BCAA pre-wod with only about 5 oz water b/c i was in a hurry and realized I hadn't eaten in a few hours. After the workout I was practically foaming at the mouth. More water next time, brainiac.

8:30pm - Metcon:

3 OHS, 21 box jumps @ 24" [OHS @ 75% 1RM, so 73#]
3 OHS, 21 burpees
3 OHS, 21 KBS @ 44#
3 OHS, 15 bj
3 OHS, 15 burpees
3 OHS, 15 KBS
3 OHS, 9 bj
3 OHS, 9 burpees
3 OHS, 9 KBS

Time: 13:59. OHS were much better than in the previous OHS wod, though I did fail 3 reps. Also realized that the nerve pain I feel is when i'm not holding the bar properly and am internally rotating my wrist into the bar. So, um, don't do that anymore.

9:30pm - RUSHED home from the gym, cooked super fast and pounded dinner down b/c  I was supposed to stop eating at 9:30! Ate in 15 minutes, so technically my feeding window was 8 hrs 15 mins today. Cheater.

--
Mobility Cert!

The movement and mobility cert was great! Kelly Starrett is funny and engaging... A great lecturer. And the material was phenomenal. He gave us testable and measurable ways to improve muscle and joint function, as well as simple tools that we can bring with us to help our athletes. I have a feeling a small foam roller or rolley stick, lacrosse ball, and band will become staples in my workout bag from now on. With the tools he gave us and the videos on his mobility WOD website, I feel much more prepared to work with athletes on how to teach them to improve their mobility.

I highly suggest this cert for other coaches, and intend to implement mobility work into my every day training. I also intend to implement at least one mobility movement into every warm-up (these to me are far better than the traditional stretching exercises I've done in the past).

Today in the warm-up I led the athletes through #s 3 and 4 of my above hip mobilizing things as we were working on OHS as the strength portion today, and so when we moved on to basic air squats I looked around and throughout the class everyone actually looked pretty damn good, and it was mainly a class of beginners. I was pretty damn astonished. Yaaay Mobility!!! Thank you Kelly Starrett!!!!!

Back to clean eating

Nutrition
9am- 2 eggs, 1 egg white

1:30pm- salad - mixed greens, ~1/4 c of carrots, cucumbers, tomatoes, ~3oz chicken. Not impressive. ~1 1/2 T lite greek dressing, ~1T tzatziki sauce. Kind of a lettuce festival.

2:30pm- 20 oz. chai iced tea + 1 shot espresso

6pm- mixed sashimi, 12 pc, approx 7oz of tuna/salmon/yellowtail/other, plus 1T soy sauce & wasabi

10pm- 1/4lb. turkey burger, handful of arugula, 1 T. white truffel oil.

Workouts!!

Strength set 3pm
Find 1RM Front Squat. 151# PR!!! (prev 1RM 140)

Metcon 3:45pm
4 Rds for time:
10 FS @ 65%
10 KBS 1 pood
10 24" Box Jumps
Time- 12:34. Originally planned for 5 rds, but had to cut the wod short b/c there was a 4pm class.

Skillwork 9:15pm
Worked towards Skin the Cat and butterflies. Used 2 movements - Movement A was simply deadhang knee raises (essentially KTEs but raised knees together up as high as they'd go into my chest). Movement B was just holding tight in the starting position of the butterfly - tightening lats and pulling feet back and up as high as possible and holding tight.

Rd 1
A1 - 5x10 reps
A2 - 5x10 sec hold
Rd 2

A1 - 4x10 reps
A2 - 4x10 sec hold
... down to
Rd 5
A1 - 1x10 reps
A2 - 1x10 sec hold

I didn't time this as the goal here was to do everything strict, no kip, and to start from a still position for each rep. I shook my arms out a rested about 10-20 sec in between the sets of 10s, and rested a minute or so in between rounds. By the last round my knees were getting up waaay higher than in round 1. Skin the Cat here I come!!

Week Two

Sunday 5/1/2011
Skillwork: Butterfly work!! Need to start with feet back and scoop them up without starting with a swinging motion. Need to tighten lats and core for this to be an easier movement.

WOD: 150 push-ups for time. Every break for 2 seconds or more results in a 50m sprint. Steve's creation. Time: 14:04. Good arm killer.

Monday 5/2/2011
WOD 8pm: 3 Rds: 10 BJ @ 24”, 10 KBS @ 1 pood, 10 sit-ups. Time 4:26. 1st rd of BJs unbroken but 2nd and 3rd were not. Need to get better to string BJs at a slightly uncomfortable height.

Skillwork: 8pm: Lots of rope climb instruction while A-coaching (@7pm), then 2 full-out rope climbs before my WOD. 2nd went probably 75% as fast as the first – need to get better upper body strength so that I don’t slow down until after 3rd rope climbs in a row. Then worked on butterflies for about 30 minutes. I got the legs movement down and can rep out 3 in a row though my chin isn’t over the bar. Conversely, can get 1 rep with chin over the bar, but then I drop down hard. In order to get the legs motion I am overly controlling the movement which makes it hard to get enough power to get up over the bar, and when I am going all out I am able to get the 1 rep over the bar but can’t get the rhythm. Need to work on both of these to nail the movement.

Tuesday 5/3/2011
Skillwork: 6 am: Clean bar path work. Need to get my knees coming forward on the second pull to the hang position. Worked on sets of 3 mainly, though stayed at 83# and 93# for awhile as Dan suggested form improvements. Worked @ 33#, 53#, 63#, 73#, 83#, 93#, 103# in preparation for Helen meets Grace event on Friday. Then moved on to Jerks in sets of 3 @ 53# & 63#, 2 sets of 3 @ 73#, 2 sets of 3 @ 83#, and a few singles @ 93#.

WOD 1: 7 am: Half Grace. 2:57. I expected this to take much longer. Felt good.

WOD 2 series/Personal Punishment session with Coach Dan: 8am: 3 rounds of 5 pull-ups, 10 push-ups, 10 x 9’ WB @ 14#. Time- 5 min-ish. 2 min rest then, 1 mile run – Time 8:20. Followed by 5x back and forth bag penalties for running too slowly of cleaning the heavy bag once, then dragging in from ladder edge to ladder edge across the box floor. Followed by 5 isometric WB pushup, clean & squat – with my left hand on the WB with right hand on the ground do a push-up then jump over and transfer hands (not rolling the ball but moving my body over the ball) so left hand is on ground and right hand on the WB and do a push-up, followed by jumping up into a squatted position, clean the WB into a full squat. Those 5 were the hardest parts I think!! I am not coordinated.

Wednesday 5/4/11
Strength set: Find 1RM Press. PR today!! 5x 33#, 3x 53, 63#, then 2 @ 73, 83#, 1 @ 88# (PR), 93f, 90.5 f, 90.5f. Could’ve hit 90.5# fresh though. Then worked Push Press @ 63, 83, 103#. Slight jerk in 2nd set of 103#.

Thursday 5/5/11
Skillwork: 12:30 pm Bikram Yoga!

Heavy Metal Strength 5pm: Front Squat 5-5-5-5-5 (ended @ 115#)

Heavy Metal WOD 5pm: 3 rounds for time of: 50m Tire Flips, 15 Front Squats 135/95#, 25 Dumbbell Snatches 35/25#, 400 m Row. Time: 24:30 Was SOOO overheated during this workout. No more bikram pre-metcons!

Friday 5/6/11
Team CF Competition - Helen Meets Grace: 8:30 pm Partner WOD 3 rds: 400m run, 21 KBS, 12 pull-ups, 30 C&J @ 95. Time: 13:42.

Saturday & Sunday 5/7 - 5/8/11
Rest days - in CHI-TOWN! CFC Anniversary Party. Thank god I wasn't tracking my nutrition on this trip. good LORD!

--> This week I didn't really stick to my goals of 7-10 min metcons and laying low. Fail. I did, however, cut back and not workout 10 times this week, which when I get really excited about working out is actually quite difficult for me. So, that's a win. Next week I'll be back to two-a-days and awesome punishment, but the following week I really need to get in more of the short time domains.

Week One - Heavy Week

Monday 4/25/2011 Metcon: Team WOD. Each team member rows 800m, while the other members do DUs, hollow rocks, plank holds (for seconds), & mountain climbers (both legs count as 1 rep). My total score 440.

Skillwork: Stringing TTB work. Need bigger kip, almost out of control to string these. Snatch progressions up to 55#. Worked on bar path mostly and shoulder mobility.

Tuesday 4/26/2011
Strength Set: Push Jerk 5-5-5 @40/50/60% 1RM. Accidentally used men’s bar, so thought I was lifting at the %ages, but actually was up about 10% using 65#, 75#, and 85#. Then, metcon was 2 WODs back to back with 1 min rest in b/w.

Metcon: WOD A: 30 DU, 10 Push press @ 55#, 10 HSPU (8 min cap). Again with the wrong bar so worked @ 65#... 1 min rest… WOD B: 200 m sprint, 10 BJ @ 24”, 10 air squats. WOD A completed 2 rds + some DUs, WOD B completed in 8:30 or so.
Skillwork: Skin the Cat work with Coach Dan. Need to focus on tightening lats (shove shoulders back to start the movement) and get a stronger core. Need to do GHDs and other ancillary skills work to improve.

Wednesday 4/27/2011
Activity: Surfing! Love that Stacy came to visit and made me do stuff :) 2.5 hrs

WOD: Cindy! 12 rds

Thursday 4/28/2011
Metcon@ 9am: 15 min AMRAP of 200m row, 10 SDHP @65#, 200m sprint, 10 KBS @ 1 pood, 20 sit-ups. 3 or so rounds. I think.
Heavy Metal WOD(s) @5pm:
1) 10 mins to find your 1RM OHS. 105#! PR!! (Stacy said my depth was good during this portion of the afternoon, but in later rounds struggled really bad to hit depth so unsure if I really hit this PR or not).
2) 5 Rds for time: 3 OHS @ 95#, 25m burpee broad jump. This was atrocious. Couldn’t find the bottom of my OHS so this really ended up being a few burpee broad jump sessions and a bunch of trying to get to the bottom of the squat.
3) 25 min AMRAP: thruster @ 95#, 1 wall climb with 50# sandbag, 7 burpee 24” box jump onto and overs, 1 wall climb with 50# sandbag, 7 KBS @ 1.5 pood. This was kinda a mess b/c there were so many of us waiting for wall climbs or boxes that it’s hard to say b/c I went out of order so frequently. Probably was in b/w 2-3 rounds.

Friday 4/29/2011
WOD: 10-1 exchange Body Complex Progression (air squat, push-up, sit-up, superman, jumping knee tuck) & Squat Clean @ 95# plus sprint 100m in b/w each round. Time 25:58. I was DYING towards the end of this wod. I could really feel that I had worked out so much this week and was simply exhausted by the time I got into this. Was fighting to finish without even wanting to finish by the end.

WOD: Running! 4.1 miles in 47:49.4

Saturday 4/30/2011
Rest Day.

-->by thursday and friday I was REALLY feeling burnt out. thursday evening after we worked OHS and moved on to the metcon the metcon felt atrocious, and friday i was fighting so hard to get up 95# cleans - way harder than normally necessary. i know that this new workout plan is heavy and maybe even a little crazy but i think it'll be good for me to learn to really fight through a week. so... we'll stick with this for a few weeks and then i'll either continue on or try something new.

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.

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.

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!!!

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#.

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.

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.

Then, 3 games of volleyball. Felt great while playing actually - super open hip flexors, no muscle fatigue, just the tiniest bit sluggish on a couple plays. Served deeper and harder than usual, which was fun and unexpected. Totally expected to feel like shit b/c of all the work I did earlier in the day but actually felt pretty awesome.

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

Snatch – 1RM 90#
Wall Ball - 3 x 20 reps @ 14#, 60 sec rest in b/w rds. Unbroken or under 60 sec per round.

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

... 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.

Active Rest Day Sunday - played 3 games vball. Most fun vball game, maybe ever. I heart Jason, E-Diesel, and Seth. I've never laughed so hard during games!! SUPER fun!!!!

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:

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.

More cheating... plus workout

I need more time to chart out my goals. I'll work on it and post when I've got it down.

Workout:
Press 5-5-5+
(1rm+5=90) 58.5%, 67.5% 76.5%
53#-63# -69# (x 8reps!)
(should've been 61 on the 2nd rd, but easier to set the bar this way)

Then, 5 Rounds for time of:
15 Push press (50-55% of 1RM used above, so 50#)
15 Box jumps (24"-20")

I think my time on that was about 6:10ish after 5 rds... but I'm not entirely sure... because I kept going and did 6 rds instead of 5. Because I'm awesome. And because when I have too much sugar I don't function very well. Who knew?
--

Nutrition

10:45 am - 3 egg whites, 1 yolk; 1/2 banana in 1/8 c. coconut milk with 2 crushed macadamias and 3 walnut halves with 10 dried cranberries

1:00 pm - Amy's bday lunch. 1 beer. For the table - Mac n cheese and Pork fries (waffle fries topped with bbq pulled pork and cheese). Split the Mayhem burger (Sliced Jalapenos, Pancetta, Pepper Jack, Giardiniera Mayo) and the Lair of the Minotaur burger (Caramelized Onions, Pancetta, Brie, Bourbon Soaked Pears) with Mo. Barely got a few bites of either half in. DNF'ed on the burgers for sure.

2:15 pm - 1 cup coffee, 1 banana cupcake with chocolate frosting, 1/2 red velvet cake cupcake. Amazing.

Like yesterday, I felt SUPER tired after the sugar binge, and struggled while shopping with Amy around 4pm. Was gonna take a nap but couldn't fit it in. No pre-wod meal b/c I was still full.

8:15 pm [Post-wod meal attempt] - approx 1 oz. salmon sashimi. Couldn't force it down.

10:15 pm - 1 c. SleepyTime tea to try and make me sleepy so I'd go to bed early. Added 1/2 t honey b/c my throat is killing me from screaming all wkend.

I'm going to kill my cat...

...seriously he keeps finding random shit to tear up and play with that makes loud noises and I'm trying to get ready to go to sleep. I have to keep getting out of bed and hiding the shit he finds to play with. Obnoxious.

Wod and then volleyball tonight.

Press 5-3-1+
1RM @ 67.5%/76.5%/85.5%

58#-65#-73# (x 6 reps)

Then, for time (from 2009 Hell's Half Acre Regional):
21-15-9
Box jump (24")
Kettlebell swings (1.5/1 pood = 35#))
Sumo-deadlift high-pull (95/65#)

Time - 7:26

SDHP felt terrible. I really need to set aside time to work on that movement. It's one we don't do especially often and it always feels soo very heavy. Bryce said to think of it like a clean... It feels nothing like a clean though, and while I imagine that I could do a 65# hang power clean for a 21-15-9 wod unbroken, my sumos were nowhere near unbroken. I strung a bunch in the front end of the wod, but by the end I was in 3s mostly and a few singles. I also dropped the bar and Bryce took away a rep. I forgot we weren't supposed to drop. I definitely dropped others. I didn't remember the no dropping rule until I got called out in my 9 set. Was a bit leery with 24" box jump and had more trouble landing in the right place (which helps me get back on in a fast pace) so wasn't able to string them as well as usual.... I still got a bunch in a row but I wanted these unbroken. KBS @ 1 pood are AWESOME. All unbroken. Afterward the workout, however, more KBS was NOT AWESOME. I tried Chris' new KBS technique and nailed myself in the face with the bell. I can't wait to see how hot I look tomorrow with a big ass purple bruise on the bridge of my nose. It better go away by sectionals.

Dead Hangs - 5-3-3 (not sure about the # in the 2nd set). 2rd set i tried to do a switch grip with hands facing opposite the normal way I do them. I didn't like that. I like my right hand facing away from me and my left facing in.

Volleyball @ 8. Great 3 games. We won. Yaaay!! Rudy played - I forgot how fun he is to have on the team! He's great, which is a huge bonus, plus he's super supportive - always cheering us on and congratulating us or making us laugh. Definitely a great person to have on your team. Thanks for subbing, coach!

I noticed in game 3 that the other team looked a bit worn. One girl was sweating a lot and I realized I wasn't sweating at all. And then I thought about how I had done a hard ass workout just 1 1/2 hrs before vball. It reminded me of how far my endurance has improved since starting CFC. I love CrossFit.

Oh, and I had a small tear on my right hand that I though was fully healed, but it split open today during the SDHP, which sucked. It only hurt a tiny bit though, and I was glad we had Dead Hangs to do post-metcon instead of kipping pull-ups! Sucked during vball though. I could feel it pull when I hit. Or served. Or set. So, pretty often, but again it was a dull pain so no big.

--

Nutrition

9:00 am - 1 egg + 2 egg whites; 6 oz. rainbow chard sauteed with 1/2 T. coconut oil, one pinch coconut flakes, ~1/16 c. dried cranberries; 1 small glass of water

12:00 pm - Emmitt's brownies. 3 of them. Mmm. Delicious. I heart Emmitt.

1:45 pm - 3 oz. spicy turkey jerky; 5 oz. rainbow chard sauteed with 1/2 T. coconut oil, one pinch coconut flakes, ~1/16 c. dried cranberries; 1 t. coconut cream; 1 small glass water; 1 chamomile tea (no caffeine)

5:20 pm [Pre-wod] - 11 oz paleo lasagna & spaghetti squash (leftovers from when Mo and I made it - some lamb sausage - probably ~1/2 oz to 1 oz), 1 T. sunbutter

7:15 pm [Post-wod] - trio bar (thanks, JJ!)

10:45 pm - 3 oz. rabbit tenderloin (2oz sauteed in coconut oil, 1 oz. grilled), 4 oz. coconut water, 2 oz. rainbow chard sauteed with 1/2 T. coconut oil, one pinch coconut flakes, ~1/16 c. dried cranberries; 1 t. coconut cream; 1 medium glass water; 1 SleepyTime tea (no caffeine)
--
Oh! and one last thing. I did the stretches Mike suggested - once at the box after acoaching at 11, once at the box after my metcon today, and then again after vball. Both times at the box I laid on the roller for about 5 mins or so, and then the 1st and 3rd times I did the butt against the wall and arms up. I can already see significantly improved mobility. I also reviewed the snatch movements with a PVC. It's good to get in stretching and focus on the technique for a bit each day. I hope I remember to continue :)

F*@# Bryce

Friday -
9:30am - 1 egg, 2 oz. grd turkey, 4 oz. mushrooms. Wasn't feeling the mushrooms today but what're you gonna do.

12pm - 3 oz. super low sodium Whole Foods turkey, sauteed with onions and 1 t. coconut oil. 5 oz. sauteed (in ~1/2 T coconut oil) red chard + dandelion greens plus less than 1/3 vidalia onion. Topped the greens with 4 chopped walnut halves, 1 1/2 chopped macadamias plus ~15 dried (no sugar/no salt) cranberries.

This is the first meal I have ever made where I chose to put nuts into it. It's also the first meal I've ever eaten that had nuts in it, that I didn't slowly and painstakingly pick out every nut before eating. As I'm sure you've heard me say, I'm not a fucking squirrel, and I've never been into nuts/seeds. I have been eating Paleo since June, but did not eat nuts/seed for the 1st 7 months (except the occasional nut butter). I finally started eating nuts after Christmas, but only if they were separated out of my food as a side item. I have picked the nuts out of my food for a solid 27 years. And, today I actually chose to put nuts into my food. And it was delicious. Fuckin' nuts. Who knew?! 


5:30 pm - Pre-wod -  4 oz. Imitation crab (almost done), handful walnuts + dried cranberries, coconut water

8:45ish - Post-wod - ~4 oz. bison jerky, coconut water

9:45 pm - 3 oz. grassfed beef filet, 2 oz. mixed greens, 3 oz. yellow peppers, 2 T. Wild Maine Blueberry dessing
---
Today's metcon. What a beast. Alex said afterward that it was a sectionals type workout. The kind of workout that takes you to that place and you just have to fight through it every second.

25-20-15-20-10-5 reps of
HEAVY KBS (53#)
Box Jumps (20")
Wall Ball (14# to the red line)


I used to get angry during wods when it was really hurting and when I needed to fight to stay tough during a wod, but haven't felt that way in awhile... until this. During the workout I thought over and over in my head I hated Bryce and cursed at him privately in my head... and post-wod Amy admitted that I may have also cursed at Bryce aloud once during a set of KBS.Sorry, Bryce, but it fucking hurt. And occasionally hating the coach who programmed that day give me something to focus on besides the pain.


Erin and Chris today apologized for yelling at me while they were working out today. No need to apologize guys - I feel the same way during WODs sometimes, and if yelling at someone gets you through the wod, I say go for it... so long as the person you're yelling at can take it.


And Bryce can take it.



I posted my time wrong - I thought it was 22:06, but went back into the box this am and realized I finished in 20:39. I am much happier about this time :)

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...

 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.