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.
Showing posts with label Deadlift. Show all posts
Showing posts with label Deadlift. Show all posts
Saturday, May 21, 2011
Tuesday, December 14, 2010
Back at it
Monday 12/14/10. Back in VA for the holidays!
Nutrition:
2 eggs + 1 egg white
2 c. coffee w/ half and half + 2 sugars, ~8 oz. gyro meat, one bite of pita, prob 1/4 c tzasiki (yogurt) sauce, small greek salad, w/ greek/italian dressing
pre-workout: 2 oz (?) Carl Buddig sliced turkey breast
post: 100 cal vanilla muscle milk
scrambled egg whites (3 or 4 eggs maybe?) with 2 % cheddar
Workout @ Gold Medal Graplling:
3 Rds of 1:30 each interval:
stairs
keg/hammer slam (keg rd 1, hammer rd 2, keg rd 3)
21" tire jumps
25# dumbbell cleans
push-ups
sit-ups
rest
That was tiring and got a good sweat going. Didn't track reps just tried to block out the world and pushed myself. Prob could've pushed harder if I had a counter or could've tracked and compared my reps round by round. Did most of the push-ups on my knees b/c I was aiming at 45 per interval, but did a few full-out in rd 3 (aafter being called out for being a girl). Then, worked on DLs.
DL @ 95#x5 - 135x5 - 185x3 - 205x3 - 225x2 - 245x1
Finished out with 10 sets of 5 kipping pull-ups.
I dunno if I'm gonna keep tracking my nutrition. It was necessary when I first started to keep myself accountable, but now I'm accustomed to eatng this way and really only cheat prob once a week with something I feel bad about. I also decided to switch to a more primal than paleo approach as I allow myself dairy, and occassionally sea salt.
Nutrition:
2 eggs + 1 egg white
2 c. coffee w/ half and half + 2 sugars, ~8 oz. gyro meat, one bite of pita, prob 1/4 c tzasiki (yogurt) sauce, small greek salad, w/ greek/italian dressing
pre-workout: 2 oz (?) Carl Buddig sliced turkey breast
post: 100 cal vanilla muscle milk
scrambled egg whites (3 or 4 eggs maybe?) with 2 % cheddar
Workout @ Gold Medal Graplling:
3 Rds of 1:30 each interval:
stairs
keg/hammer slam (keg rd 1, hammer rd 2, keg rd 3)
21" tire jumps
25# dumbbell cleans
push-ups
sit-ups
rest
That was tiring and got a good sweat going. Didn't track reps just tried to block out the world and pushed myself. Prob could've pushed harder if I had a counter or could've tracked and compared my reps round by round. Did most of the push-ups on my knees b/c I was aiming at 45 per interval, but did a few full-out in rd 3 (aafter being called out for being a girl). Then, worked on DLs.
DL @ 95#x5 - 135x5 - 185x3 - 205x3 - 225x2 - 245x1
Finished out with 10 sets of 5 kipping pull-ups.
I dunno if I'm gonna keep tracking my nutrition. It was necessary when I first started to keep myself accountable, but now I'm accustomed to eatng this way and really only cheat prob once a week with something I feel bad about. I also decided to switch to a more primal than paleo approach as I allow myself dairy, and occassionally sea salt.
Thursday, October 14, 2010
Days 2-4... Coulda been worse...
Monday 10/11/10.
2 eggs + 1 egg white, 1 cup coffee plus non-dairy sugary creamer.
2 turkey burgers.
~8 oz. Shrimp + 1/4 red pepper + handful of lettuce + green goddess dressing salad
~2 1/2 glasses effen black cherry vodka. Handful of peanut butter m&ms. Too much effen to get a clear picture as to how many sunchips I had. Damn sunchips.
---
Tuesday 10/12/10. Flight from LA to VA.
2 eggs + 1 egg white, plus 1 1/2 cup coffee plus non-dairy but sugary creamer.
Turkey + mozeralla + tomato + pesto mayo sandwich (sans the bread... and mostly sans the pesto mayo since that was mostly just on the bread). And a little bit of pasta salad. Oops.
1/2 - 3/4 cup "Meat mush" with 1 T ketchup (this is Elijah's go-to protein packed creation... Grd turkey, grd beef?, onions, wheat germ, probably some eggs). Sounds kinda weird but tastes like meatloaf. Surprisingly tasty.
---definitely not enough food for a normal whole day, but I was on a place for much of it so didn't need that much energy.---
--
Wednesday 10/13/10.
3 egg whites + 1 T cheddar cheese. First scrambled eggs in months. Delicious!
Post-wod muscle milk lite
Diet a&w root beer. 1/4 lb. low sodium chicken deli meat
Pre-cardio circuits 1/4 lb. low sodium chicken deli meat
Post-wod muscle milk lite
2 1/4 lb. Turkey burgers with cheese and 2 T salsa.
WOD at CF Lorton.
Strength work: 5x5 overhead squats.
My Chiro cleared me to workout but just told me to be careful. This past wkend he said absolutely no overhead work, but Monday he did clear me officially. On my first warmup set of 5 with the 33# bar I could feel my shoudlers tense and tighten right around the base of my neck, which I thought was not a good thing, but it wasn't a sharp pain or anything, more like a warning sign. So, I decided that I could still do OH squats today, but I went pretty light (only went up to 63#) and stuck to sets of 3 instead so as not to aggravate it. Until my last set, which I pushed to 5 reps unnecessarily. Which was probably stupid.
Metcon- 3 rds of:
1 min power cleans @ 135/95#
1 min rest
1 min burpee pull ups
1 min rest
1 min jerks @ 135/95#
1 min rest.
Rd 1: 11/9/6
Rd 2: 9/12/4
Rd 3: 10/10/4. Total 75.
2nd workout of the day...
Cardio circuits at Gold Medal Grappling.
2 rds:
1 min of stairs, hammer slam, giant tire box jumps (21-24in?), deadlifts at 135#, burpees, rest
Followed by, I dunno, twenty-thirty minutes of boxing? I rested as needed for a few seconds, but worked as hard as I could for a long time. I was surprised by my cardio endurance today.. I expected to be hurting much more during the workout at GMG, but I actually felt super strong and capable, even though I haven't been CFing as much as usual.
2 eggs + 1 egg white, 1 cup coffee plus non-dairy sugary creamer.
2 turkey burgers.
~8 oz. Shrimp + 1/4 red pepper + handful of lettuce + green goddess dressing salad
~2 1/2 glasses effen black cherry vodka. Handful of peanut butter m&ms. Too much effen to get a clear picture as to how many sunchips I had. Damn sunchips.
---
Tuesday 10/12/10. Flight from LA to VA.
2 eggs + 1 egg white, plus 1 1/2 cup coffee plus non-dairy but sugary creamer.
Turkey + mozeralla + tomato + pesto mayo sandwich (sans the bread... and mostly sans the pesto mayo since that was mostly just on the bread). And a little bit of pasta salad. Oops.
1/2 - 3/4 cup "Meat mush" with 1 T ketchup (this is Elijah's go-to protein packed creation... Grd turkey, grd beef?, onions, wheat germ, probably some eggs). Sounds kinda weird but tastes like meatloaf. Surprisingly tasty.
---definitely not enough food for a normal whole day, but I was on a place for much of it so didn't need that much energy.---
--
Wednesday 10/13/10.
3 egg whites + 1 T cheddar cheese. First scrambled eggs in months. Delicious!
Post-wod muscle milk lite
Diet a&w root beer. 1/4 lb. low sodium chicken deli meat
Pre-cardio circuits 1/4 lb. low sodium chicken deli meat
Post-wod muscle milk lite
2 1/4 lb. Turkey burgers with cheese and 2 T salsa.
WOD at CF Lorton.
Strength work: 5x5 overhead squats.
My Chiro cleared me to workout but just told me to be careful. This past wkend he said absolutely no overhead work, but Monday he did clear me officially. On my first warmup set of 5 with the 33# bar I could feel my shoudlers tense and tighten right around the base of my neck, which I thought was not a good thing, but it wasn't a sharp pain or anything, more like a warning sign. So, I decided that I could still do OH squats today, but I went pretty light (only went up to 63#) and stuck to sets of 3 instead so as not to aggravate it. Until my last set, which I pushed to 5 reps unnecessarily. Which was probably stupid.
Metcon- 3 rds of:
1 min power cleans @ 135/95#
1 min rest
1 min burpee pull ups
1 min rest
1 min jerks @ 135/95#
1 min rest.
Rd 1: 11/9/6
Rd 2: 9/12/4
Rd 3: 10/10/4. Total 75.
2nd workout of the day...
Cardio circuits at Gold Medal Grappling.
2 rds:
1 min of stairs, hammer slam, giant tire box jumps (21-24in?), deadlifts at 135#, burpees, rest
Followed by, I dunno, twenty-thirty minutes of boxing? I rested as needed for a few seconds, but worked as hard as I could for a long time. I was surprised by my cardio endurance today.. I expected to be hurting much more during the workout at GMG, but I actually felt super strong and capable, even though I haven't been CFing as much as usual.
Friday, September 17, 2010
I felt GREAT about my workout today!!!!
Tuesday 9/21 travel day.
Wednesday 9/22 wardrobe malfunction.
Seriously, I'm an idiot. I went into the film office for a long day of scheduling and data entry work (producing on a low budget film is NOT as sexy as it may sound. Seriously, on our films, I've done makeup, scouted locations, been dragged around as countless dead bodies, worked out special effects, collected bark, ran after drunk extras and begged them to come back for "just one more take"...). I packed workout clothes so I could leave straight from the office and I grabbed my brand new lulu shorts out of my bag and realized that the security tag was still attached. Awesome. Do I have that receipt anymore? No. Did I buy the shorts locally where I can just go back to the store and get this resolved? Of course not. I bought these shorts on one of my countless trips to VA. So... Needless to say, didn't get a workout in that day. Instead I worked until about 2:30am. Exhausting.
Thursday 9/23. Wod at CF Hollywood:
Find your 1RM deadlift in ten mins.
Metcon: 5 rounds of 3 min on, 3 min off - 5 reps 225/155# DL, 5 pull-ups.
I was five mins late getting in and there was a huge class so I didn't have my own bar and so ended up just going around the room and sharing bars with whoever had a good amount of weight to lift, and so I didn't get to find my 1RM, but I got up to 225#. Then, hit 21 1/4 total rounds! It was a TOUGH workout. 105 DL at 155?! 105 pullups?! Of course, I tore my right hand (twice) in my fourth round so that hurt like a mother! But it was a strong showing and I had the highest number of rounds (I think) in the class so I was pretty stoked. And a couple people said really nice congratulatory things for doing so well, and one guy even said it was awesome to watch me crush that workout :) which made me feel awesome. I still have a lot of work to do to get back to where I was and even more to get to where I want to be, but I was proud of my wod today. And that's a great fucking feeling.
Also, I'm pretty sure my back is going to hate me tomorrow. Even better- my hands are gonna look stupid all bandaged up when I have to sing at a wedding rehearsal tomorrow and at the wedding on Saturday. Oh well. I felt like a badass today, so, fuck it. Totally worth it ;)
Wednesday 9/22 wardrobe malfunction.
Seriously, I'm an idiot. I went into the film office for a long day of scheduling and data entry work (producing on a low budget film is NOT as sexy as it may sound. Seriously, on our films, I've done makeup, scouted locations, been dragged around as countless dead bodies, worked out special effects, collected bark, ran after drunk extras and begged them to come back for "just one more take"...). I packed workout clothes so I could leave straight from the office and I grabbed my brand new lulu shorts out of my bag and realized that the security tag was still attached. Awesome. Do I have that receipt anymore? No. Did I buy the shorts locally where I can just go back to the store and get this resolved? Of course not. I bought these shorts on one of my countless trips to VA. So... Needless to say, didn't get a workout in that day. Instead I worked until about 2:30am. Exhausting.
Thursday 9/23. Wod at CF Hollywood:
Find your 1RM deadlift in ten mins.
Metcon: 5 rounds of 3 min on, 3 min off - 5 reps 225/155# DL, 5 pull-ups.
I was five mins late getting in and there was a huge class so I didn't have my own bar and so ended up just going around the room and sharing bars with whoever had a good amount of weight to lift, and so I didn't get to find my 1RM, but I got up to 225#. Then, hit 21 1/4 total rounds! It was a TOUGH workout. 105 DL at 155?! 105 pullups?! Of course, I tore my right hand (twice) in my fourth round so that hurt like a mother! But it was a strong showing and I had the highest number of rounds (I think) in the class so I was pretty stoked. And a couple people said really nice congratulatory things for doing so well, and one guy even said it was awesome to watch me crush that workout :) which made me feel awesome. I still have a lot of work to do to get back to where I was and even more to get to where I want to be, but I was proud of my wod today. And that's a great fucking feeling.
Also, I'm pretty sure my back is going to hate me tomorrow. Even better- my hands are gonna look stupid all bandaged up when I have to sing at a wedding rehearsal tomorrow and at the wedding on Saturday. Oh well. I felt like a badass today, so, fuck it. Totally worth it ;)
Tuesday, March 9, 2010
2k row - could've been better
2 k Row today. Finished 8:34.9 Prev 2k row was 8:39, so 5 sec PR.
I RUSHED out of the gate on this one. Had my iPhone and Rihanna's Shut up and Drive was the first song up. Sooo, I jammed to the song and I rowed. Fast. Stayed under 1:48 for the first 500m. What a mistake. I crashed and burned and the rest of my row was around 2:10. Super disappointing, but lesson learned - music is something new I'm adding into my training and so I've gotta work out the kinks. Also, I've been pulling 1:45 for my 250m and 500m rows for the past few weeks which got me a bit too excited about my improvement. Thought I could row at that pace and then slow to 1:55 for the remainder. Should've paced to go under 2:02 all the way through the row and no faster than 1:55 until the last sprint at the very end. Next time :)
Ended the workout with a bunch of HandStand holds, and a few HSPU to 2 abmats. Also scared the shit outta Mandie, Bryce, and Emmitt by trying to get my ass up on the wall on paralettes. It was NOT a successful attempt. The 2nd time though Emm and Steve pulled me up a bit and then I held on up there for a little while. Nice to change it up adn try something new, even if I suck at it :)
Then, played 6 games of vball. We came in second in our season. Wanted first obviously, but was okay getting beat by the team who took first. They were better than us, so I can accept that. Also, the captain of their team (I am making that up - who knows if he the capt was but he seemed in charge) invited me to go to the bathroom with him while we were waiting on Megan and Jason to get back from the bathroom. So, there's that.
Developed a supplemental workouts calendar to supplement my training with the things I want to focus on the most. Will include:
Also talked to Bryce a bit about focus. I really wanted to push myself on the CF Total on Monday and was really proud of the numbers I put up. I had my headphones on and only focused on myself and I think I need to incorporate more of that focus into my daily training. Only way I'm gonna improve is to get serious about it... so we'll see where that takes me.
--
8:00am - 2 eggs; 3 1/2 oz. mushrooms; 1 cup coffee + 1/8 c coconut milk.
1:15 pm - 4 oz. steak; ~7 oz. mixed butter lettuce, sauteed asparagus & roasted yellow peppers (homemade so not soaking in oil), with 1/3 avocado, white truffle infused grapeseed oil & balsamic vinegar, black pepper and a shake of sea salt. Delicious. Anyone who doesn't like salads isn't doing it right. Amazing.
-Had some cashew/almond/macadamia nut butter today at some point as a snack. Not sure when :)
4:30 pm [Pre-wod] - 4 oz swordfish; 1/2 coconut cream larabar.
I RUSHED out of the gate on this one. Had my iPhone and Rihanna's Shut up and Drive was the first song up. Sooo, I jammed to the song and I rowed. Fast. Stayed under 1:48 for the first 500m. What a mistake. I crashed and burned and the rest of my row was around 2:10. Super disappointing, but lesson learned - music is something new I'm adding into my training and so I've gotta work out the kinks. Also, I've been pulling 1:45 for my 250m and 500m rows for the past few weeks which got me a bit too excited about my improvement. Thought I could row at that pace and then slow to 1:55 for the remainder. Should've paced to go under 2:02 all the way through the row and no faster than 1:55 until the last sprint at the very end. Next time :)
Ended the workout with a bunch of HandStand holds, and a few HSPU to 2 abmats. Also scared the shit outta Mandie, Bryce, and Emmitt by trying to get my ass up on the wall on paralettes. It was NOT a successful attempt. The 2nd time though Emm and Steve pulled me up a bit and then I held on up there for a little while. Nice to change it up adn try something new, even if I suck at it :)
Then, played 6 games of vball. We came in second in our season. Wanted first obviously, but was okay getting beat by the team who took first. They were better than us, so I can accept that. Also, the captain of their team (I am making that up - who knows if he the capt was but he seemed in charge) invited me to go to the bathroom with him while we were waiting on Megan and Jason to get back from the bathroom. So, there's that.
Developed a supplemental workouts calendar to supplement my training with the things I want to focus on the most. Will include:
- 1 full day of rest each week. FULL-ON REST. This is important if I am going to be able to continue to myself as hard as I want to with supplemental work and our regular programming.
- 1 active rest day (bikram yoga and/or skills but no metcon or heavy lifts)
- 1 day gymnastic work (pull-ups, muscle-ups, KTE, TTB, etc.)
- 1 day OH work (OH lunges, HSPU, HS negatives, HS holds, OH squats)
- 1 day Oly work (most likely this will be my day with Roger and Mike)
- 1 day cardio/respiratory endurance work (row, run, mostly sprints but some long distances too, jump rope)
- 1 day deadlifting with Emily
Also talked to Bryce a bit about focus. I really wanted to push myself on the CF Total on Monday and was really proud of the numbers I put up. I had my headphones on and only focused on myself and I think I need to incorporate more of that focus into my daily training. Only way I'm gonna improve is to get serious about it... so we'll see where that takes me.
--
8:00am - 2 eggs; 3 1/2 oz. mushrooms; 1 cup coffee + 1/8 c coconut milk.
1:15 pm - 4 oz. steak; ~7 oz. mixed butter lettuce, sauteed asparagus & roasted yellow peppers (homemade so not soaking in oil), with 1/3 avocado, white truffle infused grapeseed oil & balsamic vinegar, black pepper and a shake of sea salt. Delicious. Anyone who doesn't like salads isn't doing it right. Amazing.
-Had some cashew/almond/macadamia nut butter today at some point as a snack. Not sure when :)
4:30 pm [Pre-wod] - 4 oz swordfish; 1/2 coconut cream larabar.
5:30 pm [Post wod] - 2 oz. skate wing.
6:30 pm [Pre-vball] - 1 oz. skate wing; 1/2 coconut cream larabar.
-During vball - 1 L water plus 2 bites of Jason's oatmeal raisin power bar.
10:15 pm - 3-4 oz. no salt rotisserie chicken; kale, roasted yellow peppers, handful raspberries with 1/4 avocado; white truffle infused grapeseed oil & balsamic vinegar
Monday, March 8, 2010
CrossFit Total + me = PR! No ice pack today!!!
CROSSFIT TOTAL!!!
CFT = 530 (PR!! Prev CFT was 490)
BS - 190# (prev CFT was 165#, prev PR before that was 185#, so back on track!)
Press - 85# (matched PR)
DL - 255# (prev PR was 240#)
Woo!!
Tonight I was tired of not feeling proud of my wods. I decided that I was gonna go in and fucking lift. I wasn't going to be social, I wasn't going to hang out, I was going to lift heavy ass weights (HAF for Emmitt), and I wasn't going home without a strong showing tonight. Downloaded some angry music (Megadeth, Pantera, Korn, Marilyn Manson, Hatebreed, Godsmack... you get the idea) and then I worked by myself, with music loud enough to block everything else out. Next time I need to get a playlist ready as I constantly flipped around in the beginning, as some Pantera songs that I like to listen to on any other day aren't good for lifting... by the end I gave up and was listening to Marilyn Manson's The Beautiful People on repeat so I wouldn't have to mess with it. Will def set up a good playlist before my 2k row. This was especially beneficial for me. Helped me focus just on me, which is helpful since right now I'm struggling with focus and pushing myself beyond my usual limits/capacity.
A great fucking day.
PLUS, Em mentioned a 10 week deadlift program by Ed Coan (renowned as a 220-lbs powerlifter who has set over 70 world records. 70?!?!) that she wants to try and I think I'm gonna take her up on it. Sounds awesome, and I could use some substantial growth in all my lifts/wods so I'm excited to start it. Here's an interview with Ed Coan. Pretty fucking cool.
http://www.criticalbench.com/Ed-Coan.htm
Great quote from the interview:
Not sure if I'm gonna keep posting nutrition... I guess I'll do it awhile longer... it is helpful I think to keep oneself on track. We'll see.
--
Nutrition
CFT = 530 (PR!! Prev CFT was 490)
BS - 190# (prev CFT was 165#, prev PR before that was 185#, so back on track!)
Press - 85# (matched PR)
DL - 255# (prev PR was 240#)
Woo!!
Tonight I was tired of not feeling proud of my wods. I decided that I was gonna go in and fucking lift. I wasn't going to be social, I wasn't going to hang out, I was going to lift heavy ass weights (HAF for Emmitt), and I wasn't going home without a strong showing tonight. Downloaded some angry music (Megadeth, Pantera, Korn, Marilyn Manson, Hatebreed, Godsmack... you get the idea) and then I worked by myself, with music loud enough to block everything else out. Next time I need to get a playlist ready as I constantly flipped around in the beginning, as some Pantera songs that I like to listen to on any other day aren't good for lifting... by the end I gave up and was listening to Marilyn Manson's The Beautiful People on repeat so I wouldn't have to mess with it. Will def set up a good playlist before my 2k row. This was especially beneficial for me. Helped me focus just on me, which is helpful since right now I'm struggling with focus and pushing myself beyond my usual limits/capacity.
A great fucking day.
PLUS, Em mentioned a 10 week deadlift program by Ed Coan (renowned as a 220-lbs powerlifter who has set over 70 world records. 70?!?!) that she wants to try and I think I'm gonna take her up on it. Sounds awesome, and I could use some substantial growth in all my lifts/wods so I'm excited to start it. Here's an interview with Ed Coan. Pretty fucking cool.
http://www.criticalbench.com/Ed-Coan.htm
Great quote from the interview:
Interviewer: "You don't train muscles like biceps?"
Ed Coan: "Nope, biceps are like ornaments on a xmas tree"
--Not sure if I'm gonna keep posting nutrition... I guess I'll do it awhile longer... it is helpful I think to keep oneself on track. We'll see.
--
Nutrition
8:15 am - 2 eggs; broccoli sauteed in 1 t. coconut oil and red pepper flakes (spicy and YUM!)
9:00 am - coffee w/ 1/8 c. coconut milk
10:30 am - cashew cookie larabar2:00 pm - ~6 oz. hamburger on salad greens with grilled portabellas, carmelized onions, avocado, oil, balsamic vinegar, tomatoes; ~9 oz. herbal tea. Delicious.
6:30 pm [Pre-wod] - 3 oz. grilled tuna steak; ~6 oz. coconut water; 8 oz. coffee + 1/8 c coconut milk.
8:30 pm [Post-wod] 2 oz no salt turkey breast, ~3 oz. coconut water.
Didn't feel like making dinner after the workout, so skipped it. One missed meal won't kill me, right?
Tuesday, March 2, 2010
Last week and Level I Cert!!
So, it's kinda been awhile. I know. After sectionals I got super busy with work and lost some of the energy I was putting into CrossFit. I was tired and while I didn't wanna take a break from working out, but my workouts weren't impressive, and blogging just stopped all together. My apartment is a disaster. It looks like a bomb exploded. I can be messy and disorganized but this is beyond compare. And that's how I know I'm floundering and need something. Some kind of change.
Last week I flew to VA Monday morning and was there until I flew to LA on Friday morning. I worked out Monday evening, Tuesday morning, skipped Weds b/c the WOD there was running (I didn't wanna pay $20 to run so I thought I'd take a rest day and get back at it Thursday). Thursday the gym I was working out at was closed (oops) and I was going to take off work early and work out but I had an awful day at work, stayed four hours later than I anticipated and had dinner plans so had to skip working out that day. Friday I got into LA mid-afternoon and saw some of my favorite friends in the world. Planned to leave LA around 6, get to my hotel and work out, but dinner ran late and since I never see those friends I decided to forgo my workout to spend more time with them.
Saturday morning I tried to get up early and workout in the hotel "gym" - so sad. I ran on the treadmill (did I mention it was POURING down rain??) for about 1 1/4 miles switching back and forth b/w sprinting and running and jogging. I also set the treadmill to adjust the hill randomly (though it was less random and more like steadily going up throughout the run which was fine). I did 10 push-ups and my arms were exhausted! I thought you've got to be kidding me...
In retrospect, non-paleo eating DOES affect my workouts and my overall level of energy. I was EXHAUSTED on Saturday during my early morning workout.
Thursday night I ate a delicious but non-paleo dinner prepared by a friend of my sister's (pan friend and breaded fish, salad with goat cheese, carrots and string beans) on Thursday and a shit ton of alcohol that night - no mixers of course, but wine, sparkling rose, and a bunch of straight liquor. I know I shouldn't have but the week I'd had was long and exhausting and the day I had was HORRENDOUS ("I wanna quit my job" horrendous) so I cheated.
Friday I was good - ate paleo all day and even brought steak and sauteed swiss chard on the plane so I wouldn't have to eat bad plan food. I allowed myself two glasses of tequila, and then planned on calling it a night and then the waiter brought the table a gift - creme brulee and this chocolate fudgey mousse cake. I do not have that kind of self-control, so I definitely ate some of both of them. Damn it. I did feel bad about that one. Especially since I hadn't worked out the day before and knew I wasn't working out that night since it was already so late and I had an hour drive ahead of me.
Saturday and Sunday I ate well (though breakfast wasn't so great Sat - ate the "buffet" breakfast food - eggs, piece of sausage, & some hashbrowns, 1 c. coffee with coconut milk & 1 t. sugar. I thought they had a person cooking breakfast not a buffet, which is why I didn't plan anything for breakfast. Lunch was 4 oz. no-salt turkey, peppers, and sunbutter. Dinner was halibut with steamed spinach and a tomato/cucumber/red onion salad. I asked for no salt on my dinner and I think they doubled the salt instead... it tasted super salty. I need to plan ahead better for breakfast when I got on trips. Sunday breakfast was much better - eggs, peppers, and 1 c. coffee with coconut milk & 1 t. sugar. Lunch was 4 oz. no-salt turkey, peppers, and 1 T. sunbutter. Snack around 5:30 was 2 oz. turkey and some peppers. Dinner was a burger (no bun, cheese or anything non-paleo) with bacon and avocado and a small side salad with oil and vinegar. No drinks.
Monday I woke at a friends place and was able to cook again. Lovely. I had 1 egg, 2 oz. no-salt turkey and some peppers, 8 oz. coffee with coconut milk. No sugar. I'm quitting refined sugar for real. 4 oz. carne asada from Whole Foods plus 4 oz. kale with mushrooms and red peppers and olive oil, plus 8 oz coconut water. For dinner I had 4 more oz. carne asada from another Whole Foods, 1 T. cashew butter, and 5 oz. collard greens prepared with orange juice and raisins. I wanted to work out (specifically run sprints) Monday night after I got home from the airport but my body was still pretty sore from the weekend workouts and drills, so I was convinced to take the day as a rest day since I'd have a qualifying wod for the A-team the following day and should be fresh for that.
Saturday and Sunday I was at my Level I Certification. Amazing weekend. Learned so much about proper form and learned not only to better my own form but how to teach better form and how to correct improper form. Also got to hang out with some fantastic CFers. Loved the people I met who were getting theirs certs as well as the super impressive instructor roster including Pat Barber, Jason Khalipa, and Jolie Gentry (who is pregnant and still has better form than probably anyone I know) and Stephane Rochet and Andrew Thompson - the list goes on. I had an amazing time, and got a lot out of the cert both individually and as a coach-in-training! Individually, I was told my pull-ups are super strong, got my squats significantly improved, sped up my Fran time by 45 sec and went Rx'd for the 1st time. As far as learning to be a better coach, I learned form MUCH better, got to see faults and how to correct those faults, and learned what I believe to be the most important lesson - technique needs to get better before intensity should. I can't be afraid to tell someone to drop weight if I think their form isn't good enough to support that weight. If I don't do that for an athlete I'm coaching, I'm doing them a disservice.
Sat wods: tabata air squats, drills on DL/SDHP/MedBallCleans, Squat/FS/OHS, Press/PP/PushJerk, Fran
Sun wods: Muscle-up work, pull-up work, Snatch work, Team wod: 1 person at each of these stations for (I think) 12 mins: 1 pood KBS, push-ups, run, rest. Score is total # of KBS+pushups amongst entire team.
PS my new Fran time is 7:12!!
Last week I flew to VA Monday morning and was there until I flew to LA on Friday morning. I worked out Monday evening, Tuesday morning, skipped Weds b/c the WOD there was running (I didn't wanna pay $20 to run so I thought I'd take a rest day and get back at it Thursday). Thursday the gym I was working out at was closed (oops) and I was going to take off work early and work out but I had an awful day at work, stayed four hours later than I anticipated and had dinner plans so had to skip working out that day. Friday I got into LA mid-afternoon and saw some of my favorite friends in the world. Planned to leave LA around 6, get to my hotel and work out, but dinner ran late and since I never see those friends I decided to forgo my workout to spend more time with them.
Saturday morning I tried to get up early and workout in the hotel "gym" - so sad. I ran on the treadmill (did I mention it was POURING down rain??) for about 1 1/4 miles switching back and forth b/w sprinting and running and jogging. I also set the treadmill to adjust the hill randomly (though it was less random and more like steadily going up throughout the run which was fine). I did 10 push-ups and my arms were exhausted! I thought you've got to be kidding me...
In retrospect, non-paleo eating DOES affect my workouts and my overall level of energy. I was EXHAUSTED on Saturday during my early morning workout.
Thursday night I ate a delicious but non-paleo dinner prepared by a friend of my sister's (pan friend and breaded fish, salad with goat cheese, carrots and string beans) on Thursday and a shit ton of alcohol that night - no mixers of course, but wine, sparkling rose, and a bunch of straight liquor. I know I shouldn't have but the week I'd had was long and exhausting and the day I had was HORRENDOUS ("I wanna quit my job" horrendous) so I cheated.
Friday I was good - ate paleo all day and even brought steak and sauteed swiss chard on the plane so I wouldn't have to eat bad plan food. I allowed myself two glasses of tequila, and then planned on calling it a night and then the waiter brought the table a gift - creme brulee and this chocolate fudgey mousse cake. I do not have that kind of self-control, so I definitely ate some of both of them. Damn it. I did feel bad about that one. Especially since I hadn't worked out the day before and knew I wasn't working out that night since it was already so late and I had an hour drive ahead of me.
Saturday and Sunday I ate well (though breakfast wasn't so great Sat - ate the "buffet" breakfast food - eggs, piece of sausage, & some hashbrowns, 1 c. coffee with coconut milk & 1 t. sugar. I thought they had a person cooking breakfast not a buffet, which is why I didn't plan anything for breakfast. Lunch was 4 oz. no-salt turkey, peppers, and sunbutter. Dinner was halibut with steamed spinach and a tomato/cucumber/red onion salad. I asked for no salt on my dinner and I think they doubled the salt instead... it tasted super salty. I need to plan ahead better for breakfast when I got on trips. Sunday breakfast was much better - eggs, peppers, and 1 c. coffee with coconut milk & 1 t. sugar. Lunch was 4 oz. no-salt turkey, peppers, and 1 T. sunbutter. Snack around 5:30 was 2 oz. turkey and some peppers. Dinner was a burger (no bun, cheese or anything non-paleo) with bacon and avocado and a small side salad with oil and vinegar. No drinks.
Monday I woke at a friends place and was able to cook again. Lovely. I had 1 egg, 2 oz. no-salt turkey and some peppers, 8 oz. coffee with coconut milk. No sugar. I'm quitting refined sugar for real. 4 oz. carne asada from Whole Foods plus 4 oz. kale with mushrooms and red peppers and olive oil, plus 8 oz coconut water. For dinner I had 4 more oz. carne asada from another Whole Foods, 1 T. cashew butter, and 5 oz. collard greens prepared with orange juice and raisins. I wanted to work out (specifically run sprints) Monday night after I got home from the airport but my body was still pretty sore from the weekend workouts and drills, so I was convinced to take the day as a rest day since I'd have a qualifying wod for the A-team the following day and should be fresh for that.
Saturday and Sunday I was at my Level I Certification. Amazing weekend. Learned so much about proper form and learned not only to better my own form but how to teach better form and how to correct improper form. Also got to hang out with some fantastic CFers. Loved the people I met who were getting theirs certs as well as the super impressive instructor roster including Pat Barber, Jason Khalipa, and Jolie Gentry (who is pregnant and still has better form than probably anyone I know) and Stephane Rochet and Andrew Thompson - the list goes on. I had an amazing time, and got a lot out of the cert both individually and as a coach-in-training! Individually, I was told my pull-ups are super strong, got my squats significantly improved, sped up my Fran time by 45 sec and went Rx'd for the 1st time. As far as learning to be a better coach, I learned form MUCH better, got to see faults and how to correct those faults, and learned what I believe to be the most important lesson - technique needs to get better before intensity should. I can't be afraid to tell someone to drop weight if I think their form isn't good enough to support that weight. If I don't do that for an athlete I'm coaching, I'm doing them a disservice.
Sat wods: tabata air squats, drills on DL/SDHP/MedBallCleans, Squat/FS/OHS, Press/PP/PushJerk, Fran
Sun wods: Muscle-up work, pull-up work, Snatch work, Team wod: 1 person at each of these stations for (I think) 12 mins: 1 pood KBS, push-ups, run, rest. Score is total # of KBS+pushups amongst entire team.
PS my new Fran time is 7:12!!
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.
Tuesday, February 16, 2010
Tomorrow (Weds) is a SNEAK PREVIEW of the NEW CFC LOCATION!!
WE HAVE A NEW BOX!!!!
As excited as I am for a new box, I think I'll be sad at the last Friday evening class at the old box. I'll miss that place. It's where I got to know all my friends in Chicago
And tomorrow we'll start a new initiative called Proving Grounds where we'll set a goal for ourselves and then work to achieve that goal by October 15th. WELL... I've already been thinking about just that sort of thing, except I have a boat load of goals to achieve. To achieve my enormous list I'm setting a deadline for 12/31/2010, but for Proving Grounds I've selected one very special goal to be accomplished sooner than that. I look forward to learning what everyone's goals are and am excited to be a part of helping everyone reach their goals.
Today's workout:
Deadlift 5-5-5+
(1RM+10#) 58.5%/67.5%/76.5%
146# - 170# - 191# x 10 reps!!
12 min AMRAP of:
3 hang squat clean (60-65% of 1RM clean) used 73#
6 burpees
9 kbs (heavy) used 55#
6 rds + 1 HSC
This was a horrible workout. My back ACHED afterward and it took a long time to feel right again. The KBS were NOT unbroken - I got 5-4 most rounds, but got 4-3-2 in rd 5 or 6. HSC were all unbroken but slower than I wanted them to be. Everytime I dropped the bar back to the hang position it hurt my back - I should maybe learn a more comfortable way of doing that. Burpees were unbroken.
--
Deadlift 5-5-5+
(1RM+10#) 58.5%/67.5%/76.5%
146# - 170# - 191# x 10 reps!!
12 min AMRAP of:
3 hang squat clean (60-65% of 1RM clean) used 73#
6 burpees
9 kbs (heavy) used 55#
6 rds + 1 HSC
This was a horrible workout. My back ACHED afterward and it took a long time to feel right again. The KBS were NOT unbroken - I got 5-4 most rounds, but got 4-3-2 in rd 5 or 6. HSC were all unbroken but slower than I wanted them to be. Everytime I dropped the bar back to the hang position it hurt my back - I should maybe learn a more comfortable way of doing that. Burpees were unbroken.
Nutrition
8:30am - 1 egg, 2 oz. no salt turkey, 6 oz. spinach, 1 cup iced coffee w/ 1 t. raw sugar and 1/8 c. coconut milk. 4 fish oil, 1 vit. C
1:30 pm - 3 oz. no salt turkey; 9 oz. of: rainbow chard sauteed in 1/4 T. coconut oil, plus mushrooms and onions; sprinkle of sea salt & pepper. 1/3 L. Water. 4 fish oil.
2:15 pm - 1/8 c. Mint Galactica Organic Coconut Bliss... it's coconut milk ice cream. And it's amazing. Ingredients listed below. Apparently I'm not through cheating... but as far as cheating goes this BARELY counts.
3:30 pm [Pre-wod] - 4 oz. tuna sashimi, 1 1/2 t. almond butter, 8 oz. coconut water
5:20 pm [Post-wod/Pre-vball] - 3 oz. salmon sashimi, 8 oz. coconut water
6:30-7:00 pm [During/Post vball] - 8 oz. coconut water
10:20 pm - 4 oz. Halibut; 6 oz. broccoli & mushrooms with fresh sauteed garlic in 1 t. avocado oil; 2 t. almond butter. Am craving coconut milk, but think I need to cut down on my fat intake, as I'm feeling heavier recently (though the scale doesn't show it, I feel it). We'll see if I can tough it out and get to bed without caving.
Ingredients of Mint Galactica Coconut Bliss : OG coconut milk, OG Agave Syrup, OG Fair Trade Dark Chocolate (OG Choc. liquor, OG sugar, OG cocoa powder, OG cocoa butter, OG Vanilla extract), OG coconut oil, OG Peppermint extract, OG Vanilla Extract. And Happiness.
Tuesday, January 26, 2010
...maybe I did have a bit too much caffeine today
Good workout day.
6pm
Metcon: 5 rounds for time of:
7 Hang Squat Cleans (Rx'd @95#)
7 burpees
Time- 10:13
Post WOD
2x10 GHD
Nutrition
8:30 am - 1 egg, 2 oz. no salt turkey, 3 t. sunbutter, ~4 oz. coconut water
12:30 pm - 8 oz paleo chili (3:8 protein to carb, so ~3 oz. turkey/bison and ~5 oz. vegis), 1 T. guacamole
1:45 pm - small handful dried cranberries/walnuts/macadamias, 6 oz. coffee w/ coconut milk and 1 t. raw sugar
3:15 pm - 6 oz. coffee w/ coconut milk and 1 t. raw sugar. 2 t. dried cranberries/walnuts/macadamias. What? I know I shouldn't be drinking so much coffee and eating all these nuts today. But, they're delicious. And they're making me happy. And work sucks today, so suck it (... i just told my blog to suck it. maybe I did have a bit too much caffeine today).
5:45 pm [Pre-wod]- 3 oz. grilled swordfish, some coconut juice, 1 T sunbutter
Forgot post-wod meal again...
Consumed approx 18 oz. coconut water after workout and during 9 pm vball games
8:40 pm - (Oops! forgot about this meal) yellowtail tuna & reg tuna sashimi, plus vegi/salmon roll in rice paper (no rice, but did eat the rice paper)... probably only 2 oz vegis and 4 1/2 - 5 oz fish plus ~2 1/2 oz kale/tomatoes/pinenuts/oil/lemon juice salad.
10:45 pm - ~2-3 T. sunbutter, 8 oz. paleo chili
6pm
Deadlift 3-3-3+
1RM (CFT weight=240) @ 63%-72%-81%
155-175-195x 7reps
1RM (CFT weight=240) @ 63%-72%-81%
155-175-195x 7reps
Metcon: 5 rounds for time of:
7 Hang Squat Cleans (Rx'd @95#)
7 burpees
Time- 10:13
Heavy as all get out. Broken into sets of mostly 3s in the beginning, broke down to sets of 2s, and a few singles (failed 3 cleans trying to string them, hence the singles) for the middle of the wod. Felt strong on the last set though - that wasn't a bad one at all. FLEW through the burpees - faster pace than usual on those. 7 is a nice number of burpees to do. Thanks Bryce (first and last time I'll ever thank you for burpees, so I hope you appreciate it)!
Post WOD
2x10 GHD
9pm
3 games volleyball. Frustrating - this was the best team we've played against... which would have been exciting. Would have been. But, instead of motivating us and us playing a super exciting game, we played our worst games ever. To be fair, we cleaned up our game in the 3rd and almost came back and beat them. Almost. And, now my shoulders are tight as shit. HOPEFULLY I'll got to bed within the next 30min and at least get into bed before midnight (for the first time since, what, 2009?).
-- Nutrition
8:30 am - 1 egg, 2 oz. no salt turkey, 3 t. sunbutter, ~4 oz. coconut water
12:30 pm - 8 oz paleo chili (3:8 protein to carb, so ~3 oz. turkey/bison and ~5 oz. vegis), 1 T. guacamole
1:45 pm - small handful dried cranberries/walnuts/macadamias, 6 oz. coffee w/ coconut milk and 1 t. raw sugar
3:15 pm - 6 oz. coffee w/ coconut milk and 1 t. raw sugar. 2 t. dried cranberries/walnuts/macadamias. What? I know I shouldn't be drinking so much coffee and eating all these nuts today. But, they're delicious. And they're making me happy. And work sucks today, so suck it (... i just told my blog to suck it. maybe I did have a bit too much caffeine today).
5:45 pm [Pre-wod]- 3 oz. grilled swordfish, some coconut juice, 1 T sunbutter
Forgot post-wod meal again...
Consumed approx 18 oz. coconut water after workout and during 9 pm vball games
8:40 pm - (Oops! forgot about this meal) yellowtail tuna & reg tuna sashimi, plus vegi/salmon roll in rice paper (no rice, but did eat the rice paper)... probably only 2 oz vegis and 4 1/2 - 5 oz fish plus ~2 1/2 oz kale/tomatoes/pinenuts/oil/lemon juice salad.
10:45 pm - ~2-3 T. sunbutter, 8 oz. paleo chili
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, December 30, 2009
Wall ball sucks and I like nuts
Today's workout:
Power Clean 5,5,5(+) at 65%/75%/85% of 90% 1RM +10
[1RM = 110, so (110+10)*.9*.65 = 70]
So, used 70#/83#/91# (11 reps) Getting 11 felt great.
3 x 20 back extensions
For time 30-20-10 reps of:
Deadlift (bodyweight), 14# Wall Ball 10'
10 min cap.
DNF. Completed 30 DL/30 WB+ 20 DL/3 WB. I must have thrown WB 20-30 times that didn't count. Fuck. Rudy and Jonny worked with me after - I wasn't using my legs, was tossing the ball up the wall with a setter's grip (using fingers not full hands). I wondered why this shit never got easier. I knew I was shite at these but this was a humbling wod. Need to keep my elbows in, hands fully gripping the ball, ball in front of my face so i can't see the line.
Back to nutrition... for some reason, ever since Christmas I've been craving fats. Ever since I started eating paleo I've eaten very few fats, barely getting enough into my meals. Over Christmas, I ate this pecan/walnut/cranberry mixture and these delicious sunbutter cookies. And yes, I am aware of what I am about to say, but I can't figure out how to make this sound any better, so you'll just have to deal with how it comes out. I've been craving nuts and nut butters every day since. This afternoon I craved pecans and almonds around lunchtime, and tonight at dinner I craved sunbutter. I ate three tablespoons of it! I'm not sure why I am having these cravings, especially because I don't even really like nuts. I guess my body is telling me I need more fat, but I don't really know why that is all of a sudden. I've always been of the mind that you should listen to your body and that your cravings are your body's way of telling you what it needs. But, I don't want to overdo the fat I'm eating... I guess I'll listen to my cravings for now and see how that affects my weight and my performance.
Power Clean 5,5,5(+) at 65%/75%/85% of 90% 1RM +10
[1RM = 110, so (110+10)*.9*.65 = 70]
So, used 70#/83#/91# (11 reps) Getting 11 felt great.
3 x 20 back extensions
For time 30-20-10 reps of:
Deadlift (bodyweight), 14# Wall Ball 10'
10 min cap.
DNF. Completed 30 DL/30 WB+ 20 DL/3 WB. I must have thrown WB 20-30 times that didn't count. Fuck. Rudy and Jonny worked with me after - I wasn't using my legs, was tossing the ball up the wall with a setter's grip (using fingers not full hands). I wondered why this shit never got easier. I knew I was shite at these but this was a humbling wod. Need to keep my elbows in, hands fully gripping the ball, ball in front of my face so i can't see the line.
Back to nutrition... for some reason, ever since Christmas I've been craving fats. Ever since I started eating paleo I've eaten very few fats, barely getting enough into my meals. Over Christmas, I ate this pecan/walnut/cranberry mixture and these delicious sunbutter cookies. And yes, I am aware of what I am about to say, but I can't figure out how to make this sound any better, so you'll just have to deal with how it comes out. I've been craving nuts and nut butters every day since. This afternoon I craved pecans and almonds around lunchtime, and tonight at dinner I craved sunbutter. I ate three tablespoons of it! I'm not sure why I am having these cravings, especially because I don't even really like nuts. I guess my body is telling me I need more fat, but I don't really know why that is all of a sudden. I've always been of the mind that you should listen to your body and that your cravings are your body's way of telling you what it needs. But, I don't want to overdo the fat I'm eating... I guess I'll listen to my cravings for now and see how that affects my weight and my performance.
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