FGB with my mom

Monday 9/13.

Fight Gone Bad! Today my mom's CrossFit, Rare CrossFit (www.rarecrossfit.com), was doing a practice run of FGB, so I agreed to do it with her. First let me say that my FGB PR is 268. Last time I did it I got 212 and was pissed. But I've been getting back to where I was (albeit slowly since my travel schedule is still a mess) so I figured it would be somewhere in between. I was hoping for closer to 268 than 212 :) but mostly I was hoping my mom would do well and that I would be able to be a good coach for her while she went through this intense wod.

Let me stop for one second here and say that I LOVE that my mom CrossFits. If I had a photo to upload (or the ability to... I'm a bit tech-challenged on this iPad) I would show her off as I am so proud of her. My mom started off as all of us CFers start off... Struggling through wods, finding certain lifts or running (especially running for her AND me) a real difficulty. But she stuck with it! She's been CFing for about four-five months now. She even had to take a few weeks off for a medical issue but came back, strong as ever! She calls me most days when leaving her box and we chat about her progress, what lifts she did, what weights, how best to track her progress, etc. The other day she was so proud... Called to say that her workout included 4 rounds of 400m runs (along with other lifts I don't remember) and she had run all 400m each time without walking once (see, Bryce, I get it honest)!! I'd never heard her so proud and I couldn't be more proud of her.

So, today I got to do FGB with her. We discussed game planning a bit beforehand, but it wasn't until we went through it that she really saw what I meant and understood why in this particular workout you game the wod. I knew WallBall would be tough for her so I watched her work through it, helped her find the right wall ball weight for her first round, and by the third round encouraged her to take two shots, followed by 2 second rests, then two shots, etc. This third round she did way better than her previous two rounds (WB rds were 6/5/9 reps) when she followed the game plan. We also worked on punting breaths during sumos and push presses so that she would focus on what she was doing and rest enough that she could get through the wod, but not rest longer than necessary.

She also has a great coach, Adam, who owns the box and who was there checking in on her, making sure she was okay and not going to hurt herself but also encouraging her in a great way as she pushed through each round. I really like him as a coach for her. Makes me feel good to know she's in good hands since she can't CF with us at CFC (b/c she lives in VA).

So, anyway, my FGB wasn't bad. 226. Definitely not as high as I want but I've got some time before FGBV so I am gonna push it and not allow any more slacking!

Aim for the Moon. If you miss, you'll still be amongst the stars

Rest Day today. A for real one too - no workout OR volleyball!!

Proving Ground Goal - to be achieved by 10/15/2010:
Complete WOD 1 from the MidWestern Sectionals with a Top Thirty qualifying time. That means in 12:43 or better.

And, here are the rest of my 2010 goals. The rest of these goals I want to have achieved by 12/31/2010:

Back Squat - 185# x 10 reps unbroken

Bench Press – 125# 1RM

Box jumps @ 20” x 50 reps unbroken

Clean and Jerk – 135# 1RM

Deadlift – 250# x 5 reps unbroken

Double-unders – 100 reps in 2 minutes (not necessarily unbroken)

FGB - 300 points or more

Fran - sub-4 min

Front Squat – 165# 1RM

HSPU – 10 unbroken reps, no abmat

Muscle-up - 1 kipping

Muscle-up - 1 strict

OH squat – 80# x 10 unbroken reps

Pull-ups - 35 unbroken (kipping)

Push-ups – 30 unbroken

Ring dips - 10 unbroken

Run 1 mile Sub-9 min

Run 400m Sub-1:35 min

Run 8K Sub-48 min

Skin the Cat on the bar

Snatch – 1RM 90#

Some of these goals will be tough as hell to achieve (10 OHS reps @ my current 1RM? On my worst lift? wtf?!), while others I'm much closer to so think I'll be able to achieve them relatively soon (My current Bench is 110# so 125# seems more than reasonable to achieve soon). But, I wanted to set goals for myself in as many areas as possible so that I know not only where I stand today but where I want to be. I am going to try and review these goals on a ~monthly(ish) basis to track my progress and to see what areas I am neglecting so that I can in fact reach as many of these goals as possible... hopefully all of them :) I'll have to sit down and work out a plan to reach each of them (just stating them won't make them happen)... I'll post as I have more stuff ironed out. 
--
Nutrition
9:00 am - 1 egg; 2oz no salt turkey; 5 oz rainbow chard + spinach; "cereal" 1/8 c. coconut milk with a schlook of coconut water, pinch coconut flakes, ~6 walnut halves, ~5 pecans, 12 fresh blueberries. Mmmmm.

11:15 am - coffee with 1 1/2 t. raw sugar and 1/8 c. coconut milk

3:00 pm - 3 oz. halibut; 8 oz salad (lettuce, a handful of sauteed rhutabagas, 17 blueberries, pinch of coconut flakes, ~3 crushed walnut halves, ~1 1/2 T. wild maine blueberry dressing). Not bad, though I'm so sick of these damn rhutabagas. SUCH a strong flavor. I'm never cooking up two of them at the same time again. One would've been plenty.

9:45 pm - 1/4 c. mint galactica coconut milk ice cream (while cooking dinner)

10:15 pm - 4 oz. grass-fed grilled beef shoulder (delicious and tender); 6 oz. parsnips baked with coconut oil; 1 t. almond butter and 1 t. macadamia nut butter with 10 blueberries.

11:15 pm - 2 T. sunbutter. I TRIED to give it up. I tried.