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.

I chose to work on HSPU and DU in the same day?

Goals worked on today: HSPU. DU consistency.

Goals? What goals, you ask? How can she work on goals that she hasn't already established and posted, you ask? Because while I haven't finalized them yet, for fucking sure I need to work on HSPU, since I don't have 'em. To be posted once established.

12:00pm - egg white omelette with grilled chicken and carmelized onions. 1 1/2 c coffee + 1 splenda + non-dairy (3g sugar) creamer.

2:30pm - about 15 min hip mobility work, mixed in with 4 sets of 100 single unders. 4x25 double unders. The sets of 25 were not unbroken, but worked to sets of 25 before breaking. Kind of a frustrating day with these. Sigh. My 2nd set of single unders were unbroken though. Yaay for small victories! I was sweating before I even started the HSPU work, it was hella hot in there. About 5 min shoulder mobility work. Then, HSPU skillwork: Attempted 10x3, with the 10th set until failure, unbroken using one blue band and one green band (green band around my shoulders). I did 3-3-2-3-3-2-2-3-3-8! Wasn't thrilled when I had to drop on my 2nd rep but was STOKED about hitting 8 in a row. I rested about three-four minutes maybe before my last set, so 8 was pretty exciting to hit. I didn't mean to rest so long but two other coaches came in and we were talking... oops. Wasn't even going to attempt that last set b/c I'd cooled down and wasn't sweating or red in the face anymore but Emily said to, and I figured what the hell. Yaaay!!

4:15pm - APS Protein shake (23 g protein, 3g carbs, 3g sugars, 2g fat)

6:00pm - 1.25 oz no added sugar apple chicken sauage link (eaten while preparing my salad), 4 oz. grilled sea bass on top of arugla, mesculan greens, carmelized onions, home roasted peppers. Maybe 1 T. avocado oil, 1 T. balsamic.

6:45pm - coffee + 1 T no sugar cocoa powder + bit of heavy cream + 1 splenda. I'm so TIRED! Like every day I'm tired. EFF. Also, 2 t. fish oil. I keep forgetting to take this shit.

8:00pm - Worked on shoulder mobility for about 5 min to open up. Then worked on butterflies for about 10 min. Felt much stronger on this ever before. The pulls to get my chin over the bar were easy I just needed to get a consistency in my swing so I'd land in the same place time and again. Chuma said I need to drop from the top, not swing like a kip. Felt good, am certainly making progress. Did a few warm-up reps of SDHP and Clean & jerk @ 33/53/73# to prepare for the wod. Probably should've done a BJ or two but whatevs those were only @ 20" and I forgot.

Metcon: 15 min AMRAP of
10 SDHP @75#
20 BJ @ 20"
10 Power Clean & Jerk @ 75#
20 BJ @ 20"

Total Rds: 3 RDs + 3 SDHP.

Wrapped up with some hamstring (Chuma's hammies were tight so I showed him a few stretches) and hip flexor mobility work for about 15 min.

10:33pm - egg white omelette with spinach and 1.5 oz no added sugar apple chicken sauage link (plus icnnamon & nutmeg). And a fried egg on top. Mmhmm, you heard me. I put a fried egg on top of my egg white omelette. I almost felt ridiculous for adding a fried egg to an omlette... until i tried it. Yep. Delicious. I wasn't even gonna eat b/c I didn't feel hungry (until I started cooking) but I didn't wanna feel super hungry tomorrow when I got up, so figured eating was a good idea.

Last Day before IF begins!

Nutrition
9:30am - two eggs, one egg white.


12:00pm – romaine lettuce with green peppers, ~6oz grilled chicken, ¼ avocado, 1 ½ T ranch dressing. Delicious and filling salad from the Stand. Yum. 16oz icea tea.

4:45pm – starving, and had to rush outta the house so grabbed 3oz no salt turkey breast + 1 oz. spicy genoa salami. 8oz iced tea.

10:45pm – 6 egg whites plus ½ cup broccoli. Not actually hungry, but want to start IF tomorrow :)

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Workouts

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10:00am - 45 min stretching/yoga with Jess. Very excited about this! I am atrociously inflexible.

1:00pm - Strength Set: Find 1RM Push Press. 118# push press - 10# PR!!

2:00pm - Metcon:

7 rds for time of:

6 push press @78# (unbroken)

6 double unders

6 push-ups (broke only in rd 4)

Time: 10:41.

Wanted to do the whole workout unbroken, but my double unders were getting on my nerves from the get go. WHICH was especially frustrating as I was consistently stringing sets of 10 pre-workout. Fucking double unders. In rd 1, I got 3/3/1 dus and decided that the focus of my wod was push press, so, fuck it, only the pp had to be unbroken. Of course in rds 2 and 3 I nailed all 6 dus unbroken. Push-ups were all unbroken except rd 4 which was 3/3. Originally planned this to be a 6 rd workout, but the time frame I was shooting for was 10-12 minutes with around 35-40 reps of PP, so when I finished rd 6 too early I just tagged on an extra round.

Also, I got a 90 min thai massage today. Heaven.

Almost made it a full rest day. Almost.

Intended on taking a full rest day to recover from yesterday's killer day. Almost made it the whole day... but then decided I wanted to get some double-under work in just after 9pm. Not an especially successful DU day. Felt sluggish with the rope and was even struggling to string 50 singles, so decided to call it a day instead of letting myself get frustrated... well, that plus after I had worked for about 8 minutes my neighbors decided to pound on the wall to let me know they didn't like it when I jumped around in the apartment (whatever). But, then I was itching for some kind of metcon so went out for a run. Ran 1.52 miles in somewhere b/w 11 and 13 mins (which is b/w a 7:20 and 8:40 mile pace)... which is actually good for me, especially if it was on the low end. Need to actually buy a stopwatch. Jackass. I sprinted every other block to give myself something interesting to do. Didn't want to keep sprinting every other block towards the end of the run but forced myself to suck it up and do it.

Nutrition:

9:30 am - 2 eggs over asparagus, mushrooms and onions sauteed in coconut oil. Dash of pink Himalayan sea salt.

11:30 am - 1 c. coffee w/ 1/4 c. coconut milk. Added a bit of vanilla creme muscle milk and then felt bad about it. It's still higher in Glycemic Index then I need if I'm not working out. Bad girl. Only post-wod (or in b/w wods). Delicious though ;)
2:30 pm - 4 oz. slice of lamb roast (prepared by WF with sea salt-otherwise paleo) with lettuce, cucumbers, yellow peppers with 1 t. walnut oil and ~2 t. balsamic vinegar.
4:45 pm - 3 oz. no salt rotisserie chicken breast, 1 cashew cookie larabar, 8 oz. coconut water consumed over the next 2 hrs.
8:30 pm - ~2 oz. Chopped CDL salad leftovers with ~ 1 1/2 oz. chicken; 2 oz sole sauteed in coconut oil. Started craving something sweet so did DUs/ran instead. Pretty effective actually - I didn't crave sweet after my run. Instead I'm gonna take a hot bath, maybe enjoy some sleepytime tea and watch some oly videos!! Woooo!!

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.

If you're not a fan of the f word... you should probably skip this post...

Wednesday's WOD:
Then, 5 rounds for time of:
8 Overhead squats (115/65#)
30 Double-unders

FIRST. I was proud of my OH squats. They were not great. They weren't even good. But I got through them. Same weight as Sectionals, and the 3rd set I got 8 without putting the bar down. Maybe also got all 8 in the 1st set (don't remember). Def broke it in the 2nd, but I could've held it up there if I allowed myself to hold the bar back as far as I wanted to (which I did in the next set). Definite progress.

Double-unders can suck it. They were a train wreck. I was missing them left and right, but was able to keep my head and not get too frustrated until the 3rd set. Then, I may have fallen off a truck. That was falling off a cliff. Bryce was counting for me and he called out "Four!" and I thought I was on 7... and for some reason that was... just... fucking... IT. Bryce says I didn't say anything offensive, which later I found surprising, and I remember not punching him in the face (although i really really wanted to, well, stomach moreso than face... he's so damn tall, I'd never have gotten to his face) but I just lost it. I got so angry and worked up. I got back in and started jumping but I was so fucking angry. It was like sectionals all over again... except at Sectionals I was a mix of emotions...sad, embarrassed, disappointed, and angry... and here I was just angry. Bryce told me to wait, to give myself a second or something like that, and I walked around the room to get my shit together. And that's when it got worse. I started completely freaking out. My breathing got erratic and I was shaking. Full body shaking. What the fuck!? I thought I was going to fucking lose it. Scream. Cry, maybe? I have no idea what. It's so unlike me to get that emotional in front of anyone. Much less a room full of people. But it was the worst I've ever felt in a workout. Last double-under wod I was disappointed b/c I had just gotten "better" at them so expected to be better but this time I knew I wasn't better but thought I could at least get through it. After I hit the time cap I went out the the garage to cool down... feeling awful and embarrassed and trying to stop being so damn angry. I came back in, looked Bryce in the eye and apologized - I felt awful for all the things I thought I said to him... well, all the terrible things I said to him in my head (thankfully I didn't say them aloud. seriously). I could tell he felt terrible for how upset he knew I was... and it made me hate him a teensy bit less ;)


The reality is - I got through over 60 double-unders in that wod. Maybe over 75. Which is a shit ton many times to do something I suck pretty hard at. And I got through the fucking OH squats. I have FOR SURE improved at those!!! This wod was made up of the two things I am worst at so thinking it wouldn't crush me was silly. And, I have no idea what my finish was (I'll write it down once I get into the box today) because I haven't been able to look at the board since then to see my DNF total. I wasn't going to write about this at all (or ever talk about it) but failures like this are important.


Losing my shit because I'm not successfully completing a rep isn't going to help me get another rep... well, unless it's heavy as fuck (HAF - for emmitt), in which case the anger may help! But, even with HAF lifts, the anger has to be controlled. I was in control in the beginning. I was hanging by a fucking thread though, and I let my judge's count throw my whole game off. I let it throw my control out the fucking window, because I thought I'd done better than he thought I had. Come on. I know better than that. Judging sucks, and no one's gonna take away reps that you got... unless the judge is a total a-hole, incompetent, or a cheating jerk... and Bryce is none of those things (that may be the nicest thing I've said about him since... the incident).


So, yeah. I took Thursday off ;) I went and had burgers with Jonny and Scott and I even had a strawberry shake (it's been, I dunno, maybe a YEAR since I've had a shake. Indescribably delicious). And then I went to bikram yoga, which I love because it kicks my ass and stretches me out and I get to sweat it ALL out.


Today I'll be back in to to a Chipper - looks long but totally manageable. No chance of DNFing, as I'm comfortable with all of these movements and feel strong in all but one of them. I'm excited about it. I feel I can excel on it. Wallballs will be a bitch but that's okay. at least there's no double-unders ;)

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:

• 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

Sounds exhausting really, but I'm excited. I'm excited to have a focused plan set out, and I think it'll be good for me to learn to lay out programming for myself, as all coaches need to know a bit about programming so this should help me learn a new skill that will help me in my CrossFit future :)

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.
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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

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. 
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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 weekend workouts

Friday 2/6/2010.

Back Squat 5-3-1+ @ 67.5%/76.5%/85.5%
111#, 126#, 142# (x 17 reps). 17!!!!

Then, for time (12 min cap):
10 power snatches (75% of 1RM snatch),
50 double-unders,
8 PS, 40 DU, 6 PS, 30 DU, 4 PS, 20 DU, 2 PS, 10 DU.

AWFUL. DNF'ed @ 12min after completing 10 PS, 50 DU, 8 PS, and 37 DU. Ridiculous. Was super disappointed/frustrated/angry/sad/etc. After all my progress this week, I really didn't expect this. But it happened.

So, I took Saturday off. I needed a day off. To recoup mentally and physically. After the eight million attempts at DUs on Friday and all the clean on Thursday my arms were fried.
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Sunday 2/7/2010.

Bench Press
5-3-1+ @ 67.5%/76.5%/85.5% of 1RM, so... 75#/83#/95# (x11)
Alaskan Qualifier wod for Sectionals 2010. Brutal but bearable.
4 rounds for time of (20 min cap):
3 CTB pull-ups
3 Ring dips
500M row
6 Thrusters @ 95#

20:29. Fucking hell.
FIRST - the good news of this wod. All CTB unbroken (which felt awesome), and 1st 2 sets of ring dips unbroken. Last 2 were 2-1 (had to re-do one rep). 1st 500m b/w 1:56-2:02, 2nd set 2:02-2:05, 3rd less consistent but anywhere b/w 2:02-2:15, 4th mainly around 2:10. Thrusters in rds 1-3 were in sets of 2s, and 4th rd was 2-2-1-1.

On to the sucky part. Finished my last thruster of this wod and turned around and watched the clock hit 20:00, and thought I was done under the 20 min time cap and was so excited!! I walked away from the bar, exhausted, excited, and more exhausted... and everyone was quiet. No post-wod cheering? wtf?! Turns out I didn't lock out fully at the top of my last rep, which TOTALLY sucked. I asked, "What?! Did it not count?" and then had to go back and pick the bar back up. Amy pushed me to pick up the bar and I yelled at her. Told her I needed a fucking minute or something equally as bitchy. Had to regroup and do one last thruster. I had already mentally turned off. It took SO MUCH to get my ass back under that bar. I actually thought to myself 'Fuck that, I'm not picking it back up. I'm DONE!' I WAS DONE! But I had to pick it up. And thankfully, after I finished and apologized to Amy she laughed it off and told me to shut it. Thanks for not getting mad, Am. I love you :)
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NUTRITIONAL WEBSITE!! This was a great find for me... the website below lists a LOT of nutritional information about food you're interested in eating (including glycemic loads; carbs/fats/protein ratio; nutrient balance; protein quality; amino acids; types of fats: mono-, saturated vs. unsat., Omega 3 vs. 6; etc).

At the top right of the screen you can type in any food you're curious about (I typed in "cocoa powder" and 12 diff options popped up. I was able to find unsweetened Dutch chocolate powder I wanted to use) and it will tell you all the above nutritional facts and more. I can't vouch for the rest of the website, but this search tool is very useful - I'm constantly trying to determine glycemic loads for new fruits/vegis I want to try and typing in "Glycemic load, sunchoke" into Google doesn't always give me the result I want. The site also includes fast food choices and their nutritional values, though that might just make you sad. I also typed in doughnut... and there were 51 options to choose from. I'm not a big doughnut person (though I know many CFCers who are), but I did type in doughnut just to check. My all-time favorite Krispy Kreme doughnut has a GL of 19. Sigh.

http://www.nutritiondata.com/

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Nutrition

Since I'm behind I'm going to be super vague. My food choices this weekend good (all paleo), though, Sat night we had the CFC Girls Night Paleo Dinner, and I ate lots of healthy fats - but certainly more fat than usual. Had an effen & water and a shot Friday night, and a glass of wine Saturday night.

Double-unders. I own them.

Okay, I don't own them. But I did WELL on them today. I was super proud.

The first time I picked up the rope tonight I hit a new PR - 16!!!! Prev. PR - 7!!! I was so excited I jumped around the room (and maybe screamed "16!!!" a few times) and considered walking out right then and calling it a night! For the rest of the night I would sometimes get up to 9 or so in a row, other times only 4, but I kept stringing at least a few together every time. I felt so good about the double-unders tonight. So exciting :)

Then "Freddy's Revenge"
5 rounds for time of:
5 shoulder to overhead (185/105 or 110% of 1RM press)
10 burpees

Went Rx'd @ 105#. Heavy as shit. All burpees unbroken. I was going through them quickly but then Bryce said to go slower (which hadn't occurred to me) to save energy for the jerks. Jerks - 1st rd unbroken (thanks for showin' me how, Mo!). Dropped and had to clean the bar on the 1st rep of my 2nd set. BUT I CLEANED IT!!! Remember a week/few weeks ago I tried a front squat wod @ 105 and couldn't clean then bar? WELL I COULD TODAY. I was actually happy that I dropped it (wtf?) because I just put my hands on the bar, and cleaned the bar on the first try. It felt amazing. All the snatch and clean work Roger and Mike have been doing with me for the past few weeks absolutely paid off today. Next four sets broken into a few 2s and a 3 set or two, but mainly singles. Failed probably 3 reps, but only dropped the bar to the ground the one time. Time- 12:15.
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Nutrition (I'm starting to track supplements & water so I remember to have them)

9:30 am - 1 egg; 2 oz no salt turkey; small glass water; 5 oz. dandelion greens sauteed in 1 t. coconut oil, with 1/4 apple, 1 pinch coconut flakes, and a splash coconut water. The dandelion greens were super bitter. I should've used something stronger (maybe the dried cranberries) to cut the bitterness. Was not a fan. Can't wait to eat the leftovers :(

12 pm - 3 oz. monkfish (seasoned with dill and black pepper, then sauteed in 1 t. coconut oil with a sprinkling of fennel seeds - DELICIOUS); salad (4 oz. lettuce, 3 oz yellow peppers, 5 oz dandelion greens/apple mix from this morning, plus wild maine blueberry dressing); 2 glasses of water b/w breakfast & lunch; 1 g Vit. C; 5 fish oil

2 pm - 1 glass chai tea with some coconut milk & 1 t. raw sugar, 2 T. sunbutter

5:30 pm [Pre-wod] - 2 oz. sauteed rabbit tenderloin, 8 oz coconut water, few walnuts/macadamias/almonds/dried cranberries

7:15 pm [Post-wod] - $11 sushi. That's right. $11 on one meal. Big spender here. Had salmon, tuna, vegis, avocado, and DID NOT HAVE ANY PEANUTS (My dear Bryce and Matt - you suck). And I didn't eat the rice paper the rolls were wrapped in. In case anyone reading was judging... or sneaking peeks at the ingredient list... weirdo...

10:15 pm - 3 oz. monkfish (which I was told is the poor man's lobster. Take that, Chris! Are you happy I bought a poor man's fish??); 5 oz baked sunchokes with avocado oil, black pepper and a bit of sea salt; 2 1/2 T. sunbutter. B/w the workout and dinner I drank 2/3 liter of water. 4 fish oil.

The Return of Effen

Saturday
Find your 1RM Jerk

Got 115#, failed @125# twice. I still think I can get it, and maybe even go higher, I'm just not driving under the bar with enough power. I watched Bryce on his jerks and he slams the shit out of the ground when he hits the position, and I am definitely not doing that. I tried to, but I just don't get it. I'm not a timid person, but I just wasn't able to get that SLAM! down. I'll be seeing Mike and Roger this week and working cleans, so maybe we can talk about that.

Workout #3 from 2009 Dirty South Regional:
8 minute AMRAP of:
5 Clean and Jerk (Sectional Athletes 135/95) or (60% of 1RM jerk)
10 CTB pull-ups

3 full rds. We looked up the rankings and I would've ranked 19th for this wod (top 30 girls at sectionals move on, so while this isn't as high as I would've liked to be, I can be okay with it. It's pretty shitty really, when you look at all the other numbers that people put up but again, 19th is in the top 30 and then I'll have a few months to really step up my game and get better). I failed a bunch of reps - only counting CTB where I knew I hit it (I had huge red marks all across my chest after this wod from slamming into the bar), and re-did a few jerks b/c I pressed them out. Heavy as shit and a bit frustrating. Took more time than I probably needed to on the C&Js but could have failed less reps if I took a bit more time on the pull-ups. I hate wasting energy on a failed rep - I should've been smarter in this wod.
 
Post WOD
3x5 GH Raises

3x max ring dips. 3-5-3

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Nutrition - yea so my sister and her husband were in town and it was a cheat weekend. Saturday I REALLY cheated. More cheats than I've had in one day BY FAR since I can't even remember. I'm only going to list the cheats since I'm catching up and don't feel like typing for an hour.

• 1 slice stuffed deep dish sausage pizza from Art of Pizza at lunch
• 1 latte (2 shots espresso, sweetened condensed milk and whipped cream) after lunch
• coffee gelato (with the latte after lunch)
• spaeztle (served underneath mahi-mahi) at dinner
• bite of quinoa at dinner
• And, um, 8 or 9 effen black cherry and waters (at dinner and after dinner). 
• Plus a shot of Stoli O and... something. What? It was some guy's bday. What was I supposed to do??

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Sunday

Rest Day. Went into the WL for a bit of double-under work. Strung 7 in a row - new PR! Old PR was 6 :) Practiced split jerks with the 33# bar to work on that SLAM! I'm not getting. It seemed better by the end, but still not where I want it.

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Nutrition

9:30 am - 2 eggs, 3-4 strips nitrate free bacon, 4 oz coconut water, cup of coffee with coconut milk and 1 t. raw sugar

2 pm - 2 pieces turkey jerky, 1 cup coffee with coconut milk, 1 t. raw sugar

3:45 pm - chopped CDL salad from Caffe de Lucca

9pm ish - Paleo lasagna (eggplant, zuchini, portabellas, lamb italian sausage (cootie-free, only non-paleo ingred was celtic sea salt), olive oil, onions and tomato sauce) over a bed of spaghetti squash with coconut oil. Delicious. Ate 2 plates, which is ridiculously unusual for me, but it was toooo delicious. I hadn't had any paleo meal like it before so was phenomenally taken aback. Cooking with Mo is fun!!!

Amy. I like you. But the bar hates you. - MG

Started the day off with a fun workout,
Press 3-3-3+
1RM (use CFT weight - 85#) @ 63%-72%-81%
54#-61#-69# (x 6 reps)

Metcon: 3 rounds,  Work 1 minute at each station for total reps of (FGB style):
Wall ball @ 14# to 10'
KBS (53/35) (dropped kb's are a non-rep)
Double-unders
Rest

Optional Post WOD
3x max HSPU (90 seconds rest)

Press felt strong. I felt good on those. I was excited about this metcon. Three exercises I am crap-ola at, so I couldn't miss this wod. Had evening plans (will explain later), so came in at 9am to get this in. Total was 123, WB reps 9-11-16, KB 23-19-20, DU 11-5-9. My 1st rd of WB was horrendous. Sad really. I missed way too many reps. I should have warmed up throwing at the red with a 20# WB. I've noticed that with WB and HSPUs I have to warm up the movement moreso than the other movements before I start them in a wod, and need to remember that in future wods - otherwise I will suck ass the first rd (note the steady improvement in nailed attempts as the rds progressed). Also, still not used to working out in the am. Need to remember to drink coffee if I'm feeling tired before the wod. The KBS were the LIGHTEST THINGS EVER! I was completely off-balance and almost threw the KB behind me to start out rds 1 and 2. Never thought that would happen :) Realized in rd 3 that I could pick up the speed since the weight was so light, but had never done a KBS that felt so light, so didn't realize how much faster I could've gone until the last 20 sec in rd 3. All unbroken here. The double-unders were, well, double-unders. But I kept my head and didn't get frustrated. My mental game has really improved as far as keeping my cool and not getting frustrated- now I just need to improve my mental focus to push past what I see as my current limits.

Skipped the HSPUs since I knew I was working on Snatches for a few hours that night so decided to move those to another day. Don't let me forget!!

Amy and I scheduled an olympic lifting session with Mike and Roger - awesome. The two of them worked with us for about 2 hours on snatches (5:30-7:30pm). Huge improvement! Worked up to 66#, which is a NEW PR on the full snatch :) And it didn't feel heavy, so I know I have more in me, but after snatching for 2 hrs I played it smart and didn't go up any higher. Mike gave me a shit ton of stretches to improve my flexibility on this lift and was even able to get my grip closer in which made a huge difference. I heart Mike and Roger.

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Nutrition
8:20am  [Pre-wod] 1 egg, 2 oz. no salt turkey, 16 oz. coconut water, ~15 walnuts/almonds/pecans/macadamias/dried cherries

10:00am [Post-wod] - ~3 oz. no salt turkey, 10 or so oz. coconut water

11:30 am - 4 oz. grilled swordfish, 8 oz. fresh kale plus sauteed kale+yellow peppers+eggplant mix and ~1 T. wild maine blueberry dressing, 2 T. sunbutter

3:50 pm - 2 t sunbutter, ~6 oz. coconut water

5:00 pm [Pre-skills wod] - 3 oz. no salt turkey, 16 oz. Starbucks coffee with 1 T. half and half, 4 raw sugars.

7:45 pm [Post-skills wod] - 3 oz. no salt turkey

9:00 pm - 11 oz. paleo chili (prepared with a ratio of 3:8 protein to carbs, so 3oz. turkey/bison, 8 oz. vegis), 2 T. guacamole

(Six meals today! Oops! 1 more than usual... but with the extra workout I guess it was good, no?)