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.
Showing posts with label Hand Stand Push-ups. Show all posts
Showing posts with label Hand Stand Push-ups. Show all posts
Monday, June 20, 2011
Tuesday, May 10, 2011
Week One - Heavy Week
Monday 4/25/2011 Metcon: Team WOD. Each team member rows 800m, while the other members do DUs, hollow rocks, plank holds (for seconds), & mountain climbers (both legs count as 1 rep). My total score 440.
Skillwork: Stringing TTB work. Need bigger kip, almost out of control to string these. Snatch progressions up to 55#. Worked on bar path mostly and shoulder mobility.
Tuesday 4/26/2011
Strength Set: Push Jerk 5-5-5 @40/50/60% 1RM. Accidentally used men’s bar, so thought I was lifting at the %ages, but actually was up about 10% using 65#, 75#, and 85#. Then, metcon was 2 WODs back to back with 1 min rest in b/w.
Metcon: WOD A: 30 DU, 10 Push press @ 55#, 10 HSPU (8 min cap). Again with the wrong bar so worked @ 65#... 1 min rest… WOD B: 200 m sprint, 10 BJ @ 24”, 10 air squats. WOD A completed 2 rds + some DUs, WOD B completed in 8:30 or so.
Skillwork: Skin the Cat work with Coach Dan. Need to focus on tightening lats (shove shoulders back to start the movement) and get a stronger core. Need to do GHDs and other ancillary skills work to improve.
Wednesday 4/27/2011
Activity: Surfing! Love that Stacy came to visit and made me do stuff :) 2.5 hrs
WOD: Cindy! 12 rds
Thursday 4/28/2011
Metcon@ 9am: 15 min AMRAP of 200m row, 10 SDHP @65#, 200m sprint, 10 KBS @ 1 pood, 20 sit-ups. 3 or so rounds. I think.
Heavy Metal WOD(s) @5pm:
1) 10 mins to find your 1RM OHS. 105#! PR!! (Stacy said my depth was good during this portion of the afternoon, but in later rounds struggled really bad to hit depth so unsure if I really hit this PR or not).
2) 5 Rds for time: 3 OHS @ 95#, 25m burpee broad jump. This was atrocious. Couldn’t find the bottom of my OHS so this really ended up being a few burpee broad jump sessions and a bunch of trying to get to the bottom of the squat.
3) 25 min AMRAP: thruster @ 95#, 1 wall climb with 50# sandbag, 7 burpee 24” box jump onto and overs, 1 wall climb with 50# sandbag, 7 KBS @ 1.5 pood. This was kinda a mess b/c there were so many of us waiting for wall climbs or boxes that it’s hard to say b/c I went out of order so frequently. Probably was in b/w 2-3 rounds.
Friday 4/29/2011
WOD: 10-1 exchange Body Complex Progression (air squat, push-up, sit-up, superman, jumping knee tuck) & Squat Clean @ 95# plus sprint 100m in b/w each round. Time 25:58. I was DYING towards the end of this wod. I could really feel that I had worked out so much this week and was simply exhausted by the time I got into this. Was fighting to finish without even wanting to finish by the end.
WOD: Running! 4.1 miles in 47:49.4
Saturday 4/30/2011
Rest Day.
-->by thursday and friday I was REALLY feeling burnt out. thursday evening after we worked OHS and moved on to the metcon the metcon felt atrocious, and friday i was fighting so hard to get up 95# cleans - way harder than normally necessary. i know that this new workout plan is heavy and maybe even a little crazy but i think it'll be good for me to learn to really fight through a week. so... we'll stick with this for a few weeks and then i'll either continue on or try something new.
Skillwork: Stringing TTB work. Need bigger kip, almost out of control to string these. Snatch progressions up to 55#. Worked on bar path mostly and shoulder mobility.
Tuesday 4/26/2011
Strength Set: Push Jerk 5-5-5 @40/50/60% 1RM. Accidentally used men’s bar, so thought I was lifting at the %ages, but actually was up about 10% using 65#, 75#, and 85#. Then, metcon was 2 WODs back to back with 1 min rest in b/w.
Metcon: WOD A: 30 DU, 10 Push press @ 55#, 10 HSPU (8 min cap). Again with the wrong bar so worked @ 65#... 1 min rest… WOD B: 200 m sprint, 10 BJ @ 24”, 10 air squats. WOD A completed 2 rds + some DUs, WOD B completed in 8:30 or so.
Skillwork: Skin the Cat work with Coach Dan. Need to focus on tightening lats (shove shoulders back to start the movement) and get a stronger core. Need to do GHDs and other ancillary skills work to improve.
Wednesday 4/27/2011
Activity: Surfing! Love that Stacy came to visit and made me do stuff :) 2.5 hrs
WOD: Cindy! 12 rds
Thursday 4/28/2011
Metcon@ 9am: 15 min AMRAP of 200m row, 10 SDHP @65#, 200m sprint, 10 KBS @ 1 pood, 20 sit-ups. 3 or so rounds. I think.
Heavy Metal WOD(s) @5pm:
1) 10 mins to find your 1RM OHS. 105#! PR!! (Stacy said my depth was good during this portion of the afternoon, but in later rounds struggled really bad to hit depth so unsure if I really hit this PR or not).
2) 5 Rds for time: 3 OHS @ 95#, 25m burpee broad jump. This was atrocious. Couldn’t find the bottom of my OHS so this really ended up being a few burpee broad jump sessions and a bunch of trying to get to the bottom of the squat.
3) 25 min AMRAP: thruster @ 95#, 1 wall climb with 50# sandbag, 7 burpee 24” box jump onto and overs, 1 wall climb with 50# sandbag, 7 KBS @ 1.5 pood. This was kinda a mess b/c there were so many of us waiting for wall climbs or boxes that it’s hard to say b/c I went out of order so frequently. Probably was in b/w 2-3 rounds.
Friday 4/29/2011
WOD: 10-1 exchange Body Complex Progression (air squat, push-up, sit-up, superman, jumping knee tuck) & Squat Clean @ 95# plus sprint 100m in b/w each round. Time 25:58. I was DYING towards the end of this wod. I could really feel that I had worked out so much this week and was simply exhausted by the time I got into this. Was fighting to finish without even wanting to finish by the end.
WOD: Running! 4.1 miles in 47:49.4
Saturday 4/30/2011
Rest Day.
-->by thursday and friday I was REALLY feeling burnt out. thursday evening after we worked OHS and moved on to the metcon the metcon felt atrocious, and friday i was fighting so hard to get up 95# cleans - way harder than normally necessary. i know that this new workout plan is heavy and maybe even a little crazy but i think it'll be good for me to learn to really fight through a week. so... we'll stick with this for a few weeks and then i'll either continue on or try something new.
Friday, March 19, 2010
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
Wall Ball - 3 x 20 reps @ 14#, 60 sec rest in b/w rds. Unbroken or under 60 sec per round.
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
Wednesday, March 3, 2010
HSPUs. How I need you.
A-coached the 6am. Enjoyed being up so early, getting to a-coach under the Big Coach, and starting my day super early so I can end earlier today. Woohoo! Plan to do that again on Friday assuming all goes well with work b/w now and then :)
Warmed up with a 250m row with a 1:45 pace pre-Qual. wod below. Fastest I've ever pulled for that stretch. Getting excited about the upcoming 2k...
Qualifying wod # 2
90/75/60/45/30/15 seconds for max reps of:
Handstand push ups (head must touch floor on each rep, no kipping)
Chest-to-bar pull ups
Handstand push ups (head must touch floor on each rep, no kipping)
Chest-to-bar pull ups
NOTE: Must attempt at least one HSPU.
Got some scary news right before the wod so was a bit shook up. Wasn't my best performance, but c'est la vie, no? Attempted one HSPU, and then rested the rest of the time while other would have attempted (or gotten) HSPUs. Got a full hand stand negative (ie got my head to the ground... where it stayed for about ten seconds and I pulled off the wall - WHICH, ps, is a PR. I've never gotten a full hand stand negative to the ground before - I've always bailed out early). So, 0 HSPUs. 48 CTB though. Stephanie and I went head to head. She got 49... I got 48. Damn it. Just ONE HSPU would've at least bought me a tie.
Worked HSPUs post-wod to 2 abmats per Bryce's direction. 3-2-3. Had NO problem staying on the wall today which is SUPER weird for me. Never had that happen before actually. I think I prefer the cement block wall to HSPU against.
--
Nutrition
11:00 am - 3 oz. sole filet sauteed in 1/2 t. avocado oil; 6 oz. brussel sprouts blanched then sauteed in some water (water that they were blanched in to put the vitamins back into the brussel sprouts), 1/6 t. coconut oil, with 2/3 heavy pinch coconut flakes topped with 10 blueberries (after cooking). Definitely would've been better with less water and more coconut oil and just a few more blueberries. 1 T. cashew butter.
3:30 pm [Pre-wod] - 3 oz. no salt rotisserie chicken breast; 1 T. cashew butter; ~8 oz/ coconut water
5:00 pm [Post wod] - didn't feel like eating. So, nothing.
8:00 pm - 6 oysters, ~3 oz. ribs, ~1 oz. mushrooms with ~1 1/2 oz. egg souffle, 3 small cups coffee with cream (~9 oz. coffee + 1/4 c cream), nutty caramel tart. What?!
Thursday, February 18, 2010
Starting work on my improvement plan. Patience is a virtue...
Worked on kicking up against the wall and handstand negatives in my apt for about fifteen minutes after lunch.
OH Squat & Snatch work at the 7pm class. Snatched the bar up, and then began OH squats. Worked with:
the PVC for a little while
15# bar - 2 sets of 10 reps
20# bar - 5 reps, 10 reps
33# bar - 5 reps, 2 sets of 10 reps
43# - 5 reps, 10 reps
53# bar - 2 sets 5 reps (failed the snatch twice. @ 53#?? Seriously? WTF?!)
My wrist flexibility was a huge problem today. Stretched it out in between each set, but wrists HURT on every set. The first set at each weight was only 5 reps because of the wrist pain. Also, in the bottom struggled to stay in my heels.
Lots of soreness in my right deltoid (please notice I used the name of a muscle besides bicep. That's right, kids, I now know the name to TWO muscles) for the past few days. Also my traps (three!!) are incredibly tight. Especially on my left side. Why must the pain be worse on opposite sides of my body??
Meant to work on bench press after but worked on OH squats for so long I put bench off till tomorrow. Then went and played three games of vball.
--
Nutrition
8 or 9am ish (I don't remember) - 1 egg; 2 oz grilled grass-fed beef shoulder; 4 oz. rainbow chard, rutabagas (finally -all gone!), & mushrooms. All cooked up together with an egg on top like a 554. De-licious.
9:30 am - coffee with coconut milk and 1 1/2 t. raw sugar. Didn't drink it very fast - I finished it with lunch at 1:45.
1:45 pm - 3 oz. halibut, 4 oz. lettuce, ~4 crushed pecans, wild maine blueberry dressing, black pepper & a tiny bit of sea salt. I need to go grocery shopping. I just ate a lettuce salad. With fish and pecans too, and I did enjoy it... but seriously? no other vegis but lettuce? Sad.
3:00 pm - 3 T. sunbutter. Maybe only 2 1/2 - I was annoyed/frustrated and on the phone and not paying attn. Normally I spoon out a portion and put the jar away, but I was distracted so just kept spooning from the damn jar. NO MORE PHONE CALLS + EATING. Wasn't I trying to cut down on the fats in my diet?
7:00 pm [Pre-strength work] - 2 oz. no salt turkey breast; 6 oz coconut water
8:30 pm [Post-strength / Pre-vball] - 2 oz. no salt turkey breast; 4 oz coconut water
9:30/10 pm [During & Post vball] - Pecan Pie Larabar; 6 oz. coconut water
10:30 pm - 4 oz. grilled grassfed beef shoulder; 4 oz. parsnips & 2 oz. broccoli sauteed in 1 T coconut oil; 1/2 c Mint Galactica Coconut Bliss ice cream.
OH Squat & Snatch work at the 7pm class. Snatched the bar up, and then began OH squats. Worked with:
the PVC for a little while
15# bar - 2 sets of 10 reps
20# bar - 5 reps, 10 reps
33# bar - 5 reps, 2 sets of 10 reps
43# - 5 reps, 10 reps
53# bar - 2 sets 5 reps (failed the snatch twice. @ 53#?? Seriously? WTF?!)
My wrist flexibility was a huge problem today. Stretched it out in between each set, but wrists HURT on every set. The first set at each weight was only 5 reps because of the wrist pain. Also, in the bottom struggled to stay in my heels.
Lots of soreness in my right deltoid (please notice I used the name of a muscle besides bicep. That's right, kids, I now know the name to TWO muscles) for the past few days. Also my traps (three!!) are incredibly tight. Especially on my left side. Why must the pain be worse on opposite sides of my body??
Meant to work on bench press after but worked on OH squats for so long I put bench off till tomorrow. Then went and played three games of vball.
--
Nutrition
8 or 9am ish (I don't remember) - 1 egg; 2 oz grilled grass-fed beef shoulder; 4 oz. rainbow chard, rutabagas (finally -all gone!), & mushrooms. All cooked up together with an egg on top like a 554. De-licious.
9:30 am - coffee with coconut milk and 1 1/2 t. raw sugar. Didn't drink it very fast - I finished it with lunch at 1:45.
1:45 pm - 3 oz. halibut, 4 oz. lettuce, ~4 crushed pecans, wild maine blueberry dressing, black pepper & a tiny bit of sea salt. I need to go grocery shopping. I just ate a lettuce salad. With fish and pecans too, and I did enjoy it... but seriously? no other vegis but lettuce? Sad.
3:00 pm - 3 T. sunbutter. Maybe only 2 1/2 - I was annoyed/frustrated and on the phone and not paying attn. Normally I spoon out a portion and put the jar away, but I was distracted so just kept spooning from the damn jar. NO MORE PHONE CALLS + EATING. Wasn't I trying to cut down on the fats in my diet?
7:00 pm [Pre-strength work] - 2 oz. no salt turkey breast; 6 oz coconut water
8:30 pm [Post-strength / Pre-vball] - 2 oz. no salt turkey breast; 4 oz coconut water
9:30/10 pm [During & Post vball] - Pecan Pie Larabar; 6 oz. coconut water
10:30 pm - 4 oz. grilled grassfed beef shoulder; 4 oz. parsnips & 2 oz. broccoli sauteed in 1 T coconut oil; 1/2 c Mint Galactica Coconut Bliss ice cream.
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.
Wednesday, January 20, 2010
Kind of...
Workout!
Turkish Get-up work. Got up to 25# each side (same weight as previous attempt). Scott convinced me to try 35# (I used my right hand) but I couldn't lock out. Why locking out is such a problem for me I do not know. Coaches? Anyone? Why can't I lock out??
Metcon: 12 min AMRAP:
5 Handstand push-ups (used 2 abmats)
10 Pull ups
15 Squat jumps
5 Handstand push-ups (used 2 abmats)
10 Pull ups
15 Squat jumps
5 rounds + (5 HSPU + 7 pull-ups)
1st set of HSPUs got 4-1, then the rest were in 3s, 2s, or 1s. All pull-ups UNBROKEN! After FUCKING WEEKS of not being able to string pull-ups together without killing my hands, all of a sudden today I felt like I was on fucking fire. Squat jumps unbroken in rds 1, 2, and 5 - rounds 3 and 4 I did 13-2 (WTF?!). Was frustrated in the HSPUs, but never gave up. Heard Emmitt, Jessica and others pushing me and believing in me during the HSPUs which was a helpful motivator.
--
So, most of you know this, but I've been steadily losing inches and pounds since June (at last count I was down about 40 lbs, not sure how many inches but a bunch of sizes). Recently though I've felt like I've been in a weird place. I can't really be sure if I've stabilized in weight or am still losing, since I haven't weighed myself in awhile, but it's weird. I went to Lulu and bought a few new tops and sports bras since what I had wasn't fitting like they used to (including my favorite workout pants, sigh), but when I look in the mirror each morning I don't feel like I'm losing... I feel like my clothes are definitely fitting differently, but I dunno. My goal for the Paleo Challenge is not to lose weight but to improve performance and lean out/tone up (two possibly opposing ideas). I wouldn't mind gaining muscle, I just also want to ensure that I'm continuing to trim down and lower my body fat %age (not that I exactly know what it is).This morning was different though. I realized that my body looks nothing like it used to. My shoulders and back are getting bigger and more defined (chest of course getting smaller, thanks a lot, CrossFit), and while my lower body is also getting much more defined it's getting smaller (my ass specifically, so again, thanks a lot CrossFit). It was definitely a different body staring back at me today.
Also, I got a 60 min massage today from my favorite girl in the world. And it was awesome.
--
9:30 am - 1 egg, 2 oz. grd turkey, 7 oz rainbow kale + yellow peppers + eggplant sauteed in 1 T. coconut oil.
12pm - 9 oz. paleo chili. I only intended to have 6 oz again and see if that could fill me up for lunch. But there was so little left in the container that I just finished it. 1 t. coconut cream.
3:30pm - 2 T. sunbutter, 15 fresh blueberries, 1 c. chamomile tea (super weak... does tea go bad?)
4:45pm [Pre-wod] - 2 pieces turkey jerky, coconut water, 1 t. coconut cream
6:15ish [Post-wod] - 2 pieces turkey jerky, coconut water
Monday, January 18, 2010
Rough Day
I'm switching the order up and posting workout first, food second. On to today's workout.
Press 5-5-5+ @ 58.5%/67.5%/76.5% of my 1RM (85#)
50#-57#-60# x7
15 Handstand negatives
Didn't scream once (success!). Felt better on these, however I failed to maintain speed/stay on the wall every time Bryce was watching. And when I nailed it a few times and jumped up excited, he was talking to Chris... not watching. Once I hit the wall and fell immediately on my head. Yep - he saw that one.
WOD#2 from the Rocky Mountain Regionals 2009
Three rounds for time of:
10 CTB pull-ups
10 Front Squats 165/105 or (50% of 1RM back squat)
10 burpees
Wow. Going in tonight I had a healthy respect for the workout. I was excited to go Rx'd on and '09 Regionals wod. I knew 105 was gonna be heavy, but I also knew I have done thrusters at 85# for 15 reps that were heavy but not heavy enough to crush me. I also knew that I could front squat, what, 1 1/2 times Rx'd weight so while this should hurt, I should be able to get through it.
What I didn't take into account was that the bar would start not on a rack, but from the ground. So, not only did I have to front squat that weight, I'd have to clean it. My 1RM squat clean is 105.
Of course, I didn't think about this until after I was standing in front of the bar 30 seconds or so into round one. Hitting my 1RM after not doing any cleans in the warm-up did not happen today. I tried. I really really tried. I tried over and over again. I focused on my breathing. I walked away from the bar and came back, trying to give myself enough energy to get the bar up. Trying to give myself enough of whatever I needed to get it up. I was trying to power clean the bar, and then Bryce told me to squat clean it. I was so flustered I didn't know what that meant. "Get under the bar. You're lifting the bar high enough to get under it, so just get under it." Oh, riiiiight, a squat clean. Receive the bar in a squat. Got it. Except, I just couldn't do it. I don't know how many times I tried and failed. I thought - maybe this is an opportunity for me to just pound away at this weight until I hit it. I'll get it, I know I will, I've done it before and it doesn't feel impossible, I'm just not getting it. Bryce came over and started to take weight off. I didn't want to go down in weight. I wanted to fight for it. I WANTED TO FUCKING GO RX'D. I decided the other day that no matter what, when I compete at sectionals, I'm going Rx'd. I don't care if the wod takes me all fucking day, I'm not lowering the weight and D'Qing. So that's what I wanted to do today - finish. Rx'd.
But I also know that I need to trust my coaches. One of the things that makes working out in a CrossFit box, and our box specifically, better than working out anywhere else is having coaches around to help you, to train you, to push you, and sometimes even to know what's best for you when you don't.
Recently I've been reading blogs and discussing with other athletes how we push ourselves when we should stop because we're too proud or frustrated or whatever the reason. I'm committed to listening to our coaches. I believe in them, and believe they want what's best from me and for me. I don't always agree with them, but I always do what they say. And tonight, when Bryce grabbed the bar and started taking the weight off, I simply reached down to the other side of the bar, asked what he was taking off and followed suit (dropping the weight to 85#). I was disappointed. I heard Chris shout that I had to get these unbroken now. Well, fuck, I was so far behind in this workout of course I had to! Plus, I told myself that if I wasn't gonna go Rx'd weight on the front squats then I would at least do them unbroken. Oh yeah, and the thought of more failed cleans was not especially appealing.
The burpees were next, and those went slower than usual as I felt defeated, but I was still pushing through. Not as fast as I wanted, but unbroken as well. I knew I had to push extra hard to get my head back in the game. Once I got to Round 2 though, I just sorta fell into the wod. I had things to do - 10 CTB, another fucking clean and then 10 front squats, more burpees and then 1 more round. I finished at 9:50.
After the wod, I was disappointed. I was irritated. I thought about how I was going to try this wod again with 85# or 95#. I thought about how I needed to improve my clean strength and technique. I hung out, I ate my post-wod meal, and I rested. I talked with Jonny for awhile about casual things (not relating to my workout, thankfully) and eventually I went home to make dinner and watch Heroes. I enjoyed eating my paleo chili and had a delicious cup of chocolate tea.
Tomorrow I'll have a whole wod's worth of cleans to fight through (I may ask to do full squat cleans instead of hang power cleans to strengthen that movement, since I struggled so with it today). At least I know I'll get an opportunity quickly to work on what I failed at today. So, at least there's that :) See you tomorrow.
--
Nutrition
9:30am - 3 oz. grassfed filet, 7 oz. of yellow peppers, eggplant, & portabella mushrooms sauteed in 1 t. coconut oil
Press 5-5-5+ @ 58.5%/67.5%/76.5% of my 1RM (85#)
50#-57#-60# x7
15 Handstand negatives
Didn't scream once (success!). Felt better on these, however I failed to maintain speed/stay on the wall every time Bryce was watching. And when I nailed it a few times and jumped up excited, he was talking to Chris... not watching. Once I hit the wall and fell immediately on my head. Yep - he saw that one.
WOD#2 from the Rocky Mountain Regionals 2009
Three rounds for time of:
10 CTB pull-ups
10 Front Squats 165/105 or (50% of 1RM back squat)
10 burpees
Wow. Going in tonight I had a healthy respect for the workout. I was excited to go Rx'd on and '09 Regionals wod. I knew 105 was gonna be heavy, but I also knew I have done thrusters at 85# for 15 reps that were heavy but not heavy enough to crush me. I also knew that I could front squat, what, 1 1/2 times Rx'd weight so while this should hurt, I should be able to get through it.
What I didn't take into account was that the bar would start not on a rack, but from the ground. So, not only did I have to front squat that weight, I'd have to clean it. My 1RM squat clean is 105.
Of course, I didn't think about this until after I was standing in front of the bar 30 seconds or so into round one. Hitting my 1RM after not doing any cleans in the warm-up did not happen today. I tried. I really really tried. I tried over and over again. I focused on my breathing. I walked away from the bar and came back, trying to give myself enough energy to get the bar up. Trying to give myself enough of whatever I needed to get it up. I was trying to power clean the bar, and then Bryce told me to squat clean it. I was so flustered I didn't know what that meant. "Get under the bar. You're lifting the bar high enough to get under it, so just get under it." Oh, riiiiight, a squat clean. Receive the bar in a squat. Got it. Except, I just couldn't do it. I don't know how many times I tried and failed. I thought - maybe this is an opportunity for me to just pound away at this weight until I hit it. I'll get it, I know I will, I've done it before and it doesn't feel impossible, I'm just not getting it. Bryce came over and started to take weight off. I didn't want to go down in weight. I wanted to fight for it. I WANTED TO FUCKING GO RX'D. I decided the other day that no matter what, when I compete at sectionals, I'm going Rx'd. I don't care if the wod takes me all fucking day, I'm not lowering the weight and D'Qing. So that's what I wanted to do today - finish. Rx'd.
But I also know that I need to trust my coaches. One of the things that makes working out in a CrossFit box, and our box specifically, better than working out anywhere else is having coaches around to help you, to train you, to push you, and sometimes even to know what's best for you when you don't.
Recently I've been reading blogs and discussing with other athletes how we push ourselves when we should stop because we're too proud or frustrated or whatever the reason. I'm committed to listening to our coaches. I believe in them, and believe they want what's best from me and for me. I don't always agree with them, but I always do what they say. And tonight, when Bryce grabbed the bar and started taking the weight off, I simply reached down to the other side of the bar, asked what he was taking off and followed suit (dropping the weight to 85#). I was disappointed. I heard Chris shout that I had to get these unbroken now. Well, fuck, I was so far behind in this workout of course I had to! Plus, I told myself that if I wasn't gonna go Rx'd weight on the front squats then I would at least do them unbroken. Oh yeah, and the thought of more failed cleans was not especially appealing.
The burpees were next, and those went slower than usual as I felt defeated, but I was still pushing through. Not as fast as I wanted, but unbroken as well. I knew I had to push extra hard to get my head back in the game. Once I got to Round 2 though, I just sorta fell into the wod. I had things to do - 10 CTB, another fucking clean and then 10 front squats, more burpees and then 1 more round. I finished at 9:50.
After the wod, I was disappointed. I was irritated. I thought about how I was going to try this wod again with 85# or 95#. I thought about how I needed to improve my clean strength and technique. I hung out, I ate my post-wod meal, and I rested. I talked with Jonny for awhile about casual things (not relating to my workout, thankfully) and eventually I went home to make dinner and watch Heroes. I enjoyed eating my paleo chili and had a delicious cup of chocolate tea.
Tomorrow I'll have a whole wod's worth of cleans to fight through (I may ask to do full squat cleans instead of hang power cleans to strengthen that movement, since I struggled so with it today). At least I know I'll get an opportunity quickly to work on what I failed at today. So, at least there's that :) See you tomorrow.
--
Nutrition
9:30am - 3 oz. grassfed filet, 7 oz. of yellow peppers, eggplant, & portabella mushrooms sauteed in 1 t. coconut oil
1pm - 4 oz macademia crusted catfish, 2 T. sunbutter, 1/8 c. blueberries
6:20pm [Pre-wod] - 4 oz. imitation crab meat (all gone now - only good meat from here on out), coconut water, 2 T. sunbutter
8:40ishpm [Post-wod] - 4 oz. salmon sashimi, coconut water
9:30pm - 10 oz. paleo chili plus 1 T. guacamole
11pm - chocolate tea w/ coconut milk and 1 T. raw sugar
Sunday, January 17, 2010
Sundays are niiice
8:15am - 1 egg, 2oz. grd turkey, coconut water
11:30(ish)am [During skills work] - 4 1/2 oz. turkey jerky plus coconut water.
I did skills work & a wod today from about 10 am- 12:30pm and during skills work I got hungry and wasn't feeling as strong as usual in my strength work so got some protein in.
12:00(ish)pm [Post-wod] - 1 1/2 oz. turkey jerky plus coconut water.
2:30pm - Chamomile tea w/ 1 t. honey. Large green salad with mixed greens, roasted red peppers, green onions, avocado, 6-8 oz. chicken breast and vinaigrette.
8:30pm - 4 oz. macademia crusted catfish plus large mixed greens salad with yellow peppers, mushrooms, 1/2 c. blueberries, white truffel oil, 3 t. cherry/strawberry/blackberry/blueberry preserves (organic, no sugar added) and Chocolate tea with coconut milk, and a few pieces dark chocolate chunks (about a thumb's worth).
11:15pm - one more chocolate tea with coconut milk. And a t. of raw sugar. Mmmm.
--
Today was a fantastic skills/workout day and I left feeling AMAZING. I still haven't gotten my grip back, but I was able to string 9 together with a switch-grip, so that was improvement. Next time I work on stringing together pull-ups I'm gonna tape my hands and see if that will lessen the grip pain and allow me to get back into longer sets of pull-ups. I worked on overhead squats at low weights to focus on lock out and depth for awhile, saw small improvements. Need to remember to stretch wrists each day. Worked on HSPUs, alternating working on controlled negatives to the ground and push-ups with 2 abmats. Did 3 rds of 5 Wall Ball @ 20# aimed at and sometimes hitting the red line, then 1 or 2 rds 10 WB @ 14# nailing the red line each time (had to re-do 3 missed reps- 1 in 1st rd, 2 in 2nd). Worked on double-unders for awhile. I haven't done these in, what, a month? Struggled stringing more than 3 together (PR is 6), but was able to work on these calmly, without frustration. That was a first for me. THEN, after I thought I was all done, I re-did the baseline. Hadn't done this since I started (orig time was a whopping 9:53).
Baseline wod:
I did, however, struggle at the end of the day with food cravings. I was craving chocolate and bad things like whoa. Amy and I walked around Whole Foods (WF) and I bought some chocolate tea and coconut milk to have a light cheat (though I as sleepy and craving a MAJOR cheat). It did the trick.
11:30(ish)am [During skills work] - 4 1/2 oz. turkey jerky plus coconut water.
I did skills work & a wod today from about 10 am- 12:30pm and during skills work I got hungry and wasn't feeling as strong as usual in my strength work so got some protein in.
12:00(ish)pm [Post-wod] - 1 1/2 oz. turkey jerky plus coconut water.
2:30pm - Chamomile tea w/ 1 t. honey. Large green salad with mixed greens, roasted red peppers, green onions, avocado, 6-8 oz. chicken breast and vinaigrette.
8:30pm - 4 oz. macademia crusted catfish plus large mixed greens salad with yellow peppers, mushrooms, 1/2 c. blueberries, white truffel oil, 3 t. cherry/strawberry/blackberry/blueberry preserves (organic, no sugar added) and Chocolate tea with coconut milk, and a few pieces dark chocolate chunks (about a thumb's worth).
11:15pm - one more chocolate tea with coconut milk. And a t. of raw sugar. Mmmm.
--
Today was a fantastic skills/workout day and I left feeling AMAZING. I still haven't gotten my grip back, but I was able to string 9 together with a switch-grip, so that was improvement. Next time I work on stringing together pull-ups I'm gonna tape my hands and see if that will lessen the grip pain and allow me to get back into longer sets of pull-ups. I worked on overhead squats at low weights to focus on lock out and depth for awhile, saw small improvements. Need to remember to stretch wrists each day. Worked on HSPUs, alternating working on controlled negatives to the ground and push-ups with 2 abmats. Did 3 rds of 5 Wall Ball @ 20# aimed at and sometimes hitting the red line, then 1 or 2 rds 10 WB @ 14# nailing the red line each time (had to re-do 3 missed reps- 1 in 1st rd, 2 in 2nd). Worked on double-unders for awhile. I haven't done these in, what, a month? Struggled stringing more than 3 together (PR is 6), but was able to work on these calmly, without frustration. That was a first for me. THEN, after I thought I was all done, I re-did the baseline. Hadn't done this since I started (orig time was a whopping 9:53).
Baseline wod:
500m row, 40 squats, 30 situps, 20 pushups, 10 pull ups
Kept the row under 2:00 almost the full 500m, went above 3-4 times throughout the wod (I never stayed above that time though for more than 1 pull) maxing out with a slowest speed of 2:06. Rudy said elite girls time is sub 2:00. I almost peed myself. I thought I was crap at rowing! In fact, I may have jumped up and down after leaving the box and screamed "Rudy said elite! He said ELITE!" at my car. May have. I'm not admitting anything. The wod felt great and I was thrilled to have almost cut my time in half (58% improvement).
Time: 5:24.
It was nice to feel so strong today. It was nice to work on skills I wanted to improve and see improvement. It was surprisingly nice to accept that I couldn't improve my double-unders today, and know that I have tomorrow and the next day, etc. to work on them. Today was a great day. Plus, Amy and I went to Lululemon and I'm down another size.
Thursday, January 14, 2010
I don't really have a title for today's blog
Nutrition
9:30am - 1 egg, 2 oz. grd. turkey, 1/4 of a red pepper. Surprisingly good. Was prepared not to like it. Didn't remember to add any fat in, so ate 2 macadamias after I finished breakfast.
10am - Attempted coffee + hemp milk. Yuck. Tasted like soy milk, except not as good. And I don't like soy milk, so this is not a compliment. I will just go back to not having dairy or any dairy substitute. I've made it this far. Sigh.
5:45/6pm [Pre-wod] - 4 oz imitation crab meat, 2 T. sunbutter, ~2 blocks coconut water
8:30ish [Post-wod] - 2 block coconut water. That was it. ::sigh:: (I forgot the tuna sashimi I had gotten for post-wod today. oops)
9:45pm - 4 oz tuna sashimi, 6 oz. red chard + dandelion greens + red peppers sauteed in ~1 1/2 T. grapeseed oil
I bought grd turkey for the first time and cooked it up today with some sage, rosemary, garlic, and nutmeg. I didn't use any oil or enough spices (also I should have mixed the spices in while it was raw to really develop the flavor of the spices into the meat, but I hadn't yet decided what to put in it), so it's okay, but not great by itself. Amazingly delicious with an over easy egg on top.
--
Worked on getting comfortable throwing myself against the wall for HSPUs and controlled negatives to the floor (no mat). Finally getting comfortable finding the floor without crashing and screaming (sort of. I screamed once. It's hard!!). Also, Megan pointed out that I'm too far from the wall, and that I'm actually doing HSPUs to the 2nd mat, not the 3rd because my head is so far from the wall... which means I can ditch the 3rd mat and move on to only 2!! Progress, again :) Now, if I could only string more than 4 together...
Barbara Lite tonight. 3 rds: 20 pull-ups 30 push-ups 40 sit-ups 50 squats, with 3 min rest in b/w each round. Total time: 22:07, 1st rd was 5:01, 2nd was 5:40, and the 3rd was 5:26.
It was exhausting and I don't think I could've gone any faster tonight, and won't improve on this metcon until A) i get my technique down for pull-ups, and B) I can string together more push-ups. I struggled stringing my pull-ups (still not used to the new grip but am trying to work it out) and was only able to get 10 in a row (in both rd 1 and 3) before coming off. The push-ups I did full-out and FUCK was there a lot of them! The last 4 push-ups in the 3rd round were singles, but I was pleased to not have to resort to singles until then. I started each rd with at least 5 in a row, I think I got 7 or 8 in rd 1. I mainly did 4s and 3s, but towards the end of each rd I broke into 2s.
Sit-ups were unbroken in rds 1 and 2, but the 3rd rd I broke for a second at 20 and thought to myself THIS SHIT WILL NEVER END, before quickly getting back into it. They were slower than I would have liked them to be in the 2nd rd. Squats were disappointing in the the 1st and 2nd rds as I should have pushed harder knowing I had a three minute rest so close and not broken them (they did not need to be broken at all). Didn't break the 3rd rd of squats because Chris kept saying over and over not to, plus I wanted to beat Heather... which I did not do. Next time. Thanks, Chris, for demanding that I not break in my last rd.
Left the box feeling great and super pumped, though I'm not sure about what. But, hey, I'll take it!!
Also, I haven't weighed myself since I moved to my new apt (I left the scale at my old place and have yet to retrieve it). I have done so every morning since June, and it's weird to think tomorrow will be one whole week without weighing myself. Kinda weird. I think I miss it. Every morning I think, Hmm, I wonder if i weight more/less/or the same as yesterday. That may actually be enough of a reason to actually go pick up some of my shit this weekend.
9:30am - 1 egg, 2 oz. grd. turkey, 1/4 of a red pepper. Surprisingly good. Was prepared not to like it. Didn't remember to add any fat in, so ate 2 macadamias after I finished breakfast.
10am - Attempted coffee + hemp milk. Yuck. Tasted like soy milk, except not as good. And I don't like soy milk, so this is not a compliment. I will just go back to not having dairy or any dairy substitute. I've made it this far. Sigh.
1pm - Whole Foods buffet leftovers - 4 oz turkey fajitas (meat + peppers+onions), 3 T. guacamole (yum!), and 5 oz. kale salad with shittake mushrooms, tomato, cucumbers and red onion w/ fresh squeezed lemon
1:30pm hot tea with 1 t. honey and 2 T. sunbutter
5:45/6pm [Pre-wod] - 4 oz imitation crab meat, 2 T. sunbutter, ~2 blocks coconut water
8:30ish [Post-wod] - 2 block coconut water. That was it. ::sigh:: (I forgot the tuna sashimi I had gotten for post-wod today. oops)
9:45pm - 4 oz tuna sashimi, 6 oz. red chard + dandelion greens + red peppers sauteed in ~1 1/2 T. grapeseed oil
--
Worked on getting comfortable throwing myself against the wall for HSPUs and controlled negatives to the floor (no mat). Finally getting comfortable finding the floor without crashing and screaming (sort of. I screamed once. It's hard!!). Also, Megan pointed out that I'm too far from the wall, and that I'm actually doing HSPUs to the 2nd mat, not the 3rd because my head is so far from the wall... which means I can ditch the 3rd mat and move on to only 2!! Progress, again :) Now, if I could only string more than 4 together...
Barbara Lite tonight. 3 rds: 20 pull-ups 30 push-ups 40 sit-ups 50 squats, with 3 min rest in b/w each round. Total time: 22:07, 1st rd was 5:01, 2nd was 5:40, and the 3rd was 5:26.
It was exhausting and I don't think I could've gone any faster tonight, and won't improve on this metcon until A) i get my technique down for pull-ups, and B) I can string together more push-ups. I struggled stringing my pull-ups (still not used to the new grip but am trying to work it out) and was only able to get 10 in a row (in both rd 1 and 3) before coming off. The push-ups I did full-out and FUCK was there a lot of them! The last 4 push-ups in the 3rd round were singles, but I was pleased to not have to resort to singles until then. I started each rd with at least 5 in a row, I think I got 7 or 8 in rd 1. I mainly did 4s and 3s, but towards the end of each rd I broke into 2s.
Sit-ups were unbroken in rds 1 and 2, but the 3rd rd I broke for a second at 20 and thought to myself THIS SHIT WILL NEVER END, before quickly getting back into it. They were slower than I would have liked them to be in the 2nd rd. Squats were disappointing in the the 1st and 2nd rds as I should have pushed harder knowing I had a three minute rest so close and not broken them (they did not need to be broken at all). Didn't break the 3rd rd of squats because Chris kept saying over and over not to, plus I wanted to beat Heather... which I did not do. Next time. Thanks, Chris, for demanding that I not break in my last rd.
Left the box feeling great and super pumped, though I'm not sure about what. But, hey, I'll take it!!
Also, I haven't weighed myself since I moved to my new apt (I left the scale at my old place and have yet to retrieve it). I have done so every morning since June, and it's weird to think tomorrow will be one whole week without weighing myself. Kinda weird. I think I miss it. Every morning I think, Hmm, I wonder if i weight more/less/or the same as yesterday. That may actually be enough of a reason to actually go pick up some of my shit this weekend.
Sunday, January 10, 2010
Weekend workouts
Saturday 1/9/10
Bench Press 3-3-3+
70%/80%/90% of 1RM+5 (1RM = 110)
73/83/93# (x3 reps, failed on 4th)
Metcon (from NorCal CF Games Qualifier):
500 M Row
30 burpees (subbed 30 knee push-ups + 30 overhead lunges)
10 shoulder to overhead (95#)
I kept pace with my heat on the row, but finished did OH lunges and knee push-ups (I did these on my knees as Bryce instructed so that I would speed through them, not due to muscle fatigue/failure or b/c I was a wuss) before anyone else finished their burpees, so got to the bar for shoulder to overhead first. These took longer than I expected or wanted them to take, but Coach said to wait and not lift the weight until I was ready and committed. This is the first time I've ever been given that instruction in a WOD, so I took it seriously and took more breaths than usual. The jerks were broken 3-2-2(+1 fail)-2(+1 fail)-1. I was glad I did Rx'd, though it took a bit longer than I wanted it to. Finished about 6:52. I don't remember the exact time but I finished just after Megan and I am pretty sure it was sub 7. I'd like to do this wod again after I get my stitches out with burpees to gauge my time better. If I do it again I'd like to break the shoulder to overhead less, but it may be worse after burpees - who knows.
Sunday 1/10/10 (Active Rest Day) BEGIN PALEO CHALLENGE
Today begins the Paleo Challenge. I'd like to say I ate well today, but not really. I'm going to start tracking my food in this blog too.
9am - 2 eggs, 4 bites jicama/blood orange/jalapeno salad
10:30-1:30 pm - Drank coconut water (about 1/4 liter) while listening to the Paleo Challenge intro and then doing skills work
2:15pm - Whole Foods!!! The buffet there is amazing and today I fully appreciated it. 4-5 oz. pulled turkey+red peppers+onions (fajita meat); plus 10-12 oz of: kale salad, zuchini, squash, artichoke hearts, whole garlic cloves, cucumber+tomato salad. Delicious.
4:30pm - 3 t. sunbutter + 1 t. forestberry preserves (lots of berries plus very little sugar)
9:30pm - 3 oz halibut, 4-5 oz eggplant and yellow peppers sauteed in water + a little grapeseed oil
The problems with what I ate today are:
-breakfast/pre-workout: no fat, not enough carbs. Also not close enough to my workout.
-no post-wod meal
-By lunch I was starving so ate more than I usually eat. Also, it was delicious.
-no protein in my snack, which I justified at the time because i ate extra protein at lunch... but i know better. Also, too much fat, though most meals I lack fat so maybe once a day having too much fat is okay? probably only if it's pre-wod though and I'm doing a long/extreme workout.
Skills work:
Talked to Jonny about my grip for pull-ups. I'm over-gripping and gripping lower in my hand than he does (which is why i tear so often and so badly). Need to work on releasing a bit once I have my chin above the bar. The changed grip makes it tougher to string stuff together but I think that's just until I get used to it.
2 sets (Pull-ups 45 sec on/45 sec off): Got 10/13.
2 sets (Static hold pull-ups: chin/eye/head 20 sec on/20 sec off). Switched back and forth b/w palms toward me and away from me. Palms towards me KILLED my biceps. Never done those before. 1st set: 1st 20sec easy, 2nd 20sec burned like crazy from the palms away grip, 3rd 20 sec starting sliding down away from the height I should've been holding at. 2nd set: 1st 20 sec hard b/c I used the palms away grip but manageable, 2nd 20 sec started slipping downward at 15 sec, 3rd 20 sec started slipping at 12 and dropped at 15 sec.
Worked HSPUs. Didn't feel good on these today, this is the second time recently I've struggled on these more so than usual which is annoying. Strung together a max of 4 with 3 abmats.
Worked on Wall Ball form. 3 sets of 10 (rest in b/w). 1st set 14# unbroken to the red! Landed every one!! COUNT THAT JONNY!! 2nd set had to more to the wooden beam, and was nervous about throwing the ball through the hole, so switched to 12#, all 10 unbroken! 3rd set, disaster. Well, not disaster but frustrating. 6 unbroken, failed 3, got 2, failed 1, got 3. Not sure if I was tired or what caused the disappointing third round. And who was around watching my third round? Jonny darling. Of course. Why he wasn't around when I was nailing them?!
Worked with Amy on throwing myself against the wall for HSPUs. I have a hitch in my form (just like in wall ball) where I lose all my power. I'm not sure why in multiple movements I stop myself from using my full body strength and resort to only using arms- it's dumb. I think I worked through the hitch with Amy, but I guess we'll see if I can do it tomorrow sans hitch.
Had a stuffy nose all day today. Got worse after dinner. Took stinging nettle and quercitin - hope that helps so i can avoid cold medicine. Also, I think I might have a fever. Chicago winters are going to be the death of me. Going to bed early tonight (it's 11pm now), so expect 8-8 1/2 hrs of rest. Hopefully that plus 2 aleve will clear the fever/sick feeling and I'll be better tomorrow.
Bench Press 3-3-3+
70%/80%/90% of 1RM+5 (1RM = 110)
73/83/93# (x3 reps, failed on 4th)
Metcon (from NorCal CF Games Qualifier):
500 M Row
30 burpees (subbed 30 knee push-ups + 30 overhead lunges)
10 shoulder to overhead (95#)
I kept pace with my heat on the row, but finished did OH lunges and knee push-ups (I did these on my knees as Bryce instructed so that I would speed through them, not due to muscle fatigue/failure or b/c I was a wuss) before anyone else finished their burpees, so got to the bar for shoulder to overhead first. These took longer than I expected or wanted them to take, but Coach said to wait and not lift the weight until I was ready and committed. This is the first time I've ever been given that instruction in a WOD, so I took it seriously and took more breaths than usual. The jerks were broken 3-2-2(+1 fail)-2(+1 fail)-1. I was glad I did Rx'd, though it took a bit longer than I wanted it to. Finished about 6:52. I don't remember the exact time but I finished just after Megan and I am pretty sure it was sub 7. I'd like to do this wod again after I get my stitches out with burpees to gauge my time better. If I do it again I'd like to break the shoulder to overhead less, but it may be worse after burpees - who knows.
Sunday 1/10/10 (Active Rest Day) BEGIN PALEO CHALLENGE
Today begins the Paleo Challenge. I'd like to say I ate well today, but not really. I'm going to start tracking my food in this blog too.
9am - 2 eggs, 4 bites jicama/blood orange/jalapeno salad
10:30-1:30 pm - Drank coconut water (about 1/4 liter) while listening to the Paleo Challenge intro and then doing skills work
2:15pm - Whole Foods!!! The buffet there is amazing and today I fully appreciated it. 4-5 oz. pulled turkey+red peppers+onions (fajita meat); plus 10-12 oz of: kale salad, zuchini, squash, artichoke hearts, whole garlic cloves, cucumber+tomato salad. Delicious.
4:30pm - 3 t. sunbutter + 1 t. forestberry preserves (lots of berries plus very little sugar)
9:30pm - 3 oz halibut, 4-5 oz eggplant and yellow peppers sauteed in water + a little grapeseed oil
The problems with what I ate today are:
-breakfast/pre-workout: no fat, not enough carbs. Also not close enough to my workout.
-no post-wod meal
-By lunch I was starving so ate more than I usually eat. Also, it was delicious.
-no protein in my snack, which I justified at the time because i ate extra protein at lunch... but i know better. Also, too much fat, though most meals I lack fat so maybe once a day having too much fat is okay? probably only if it's pre-wod though and I'm doing a long/extreme workout.
Skills work:
Talked to Jonny about my grip for pull-ups. I'm over-gripping and gripping lower in my hand than he does (which is why i tear so often and so badly). Need to work on releasing a bit once I have my chin above the bar. The changed grip makes it tougher to string stuff together but I think that's just until I get used to it.
2 sets (Pull-ups 45 sec on/45 sec off): Got 10/13.
2 sets (Static hold pull-ups: chin/eye/head 20 sec on/20 sec off). Switched back and forth b/w palms toward me and away from me. Palms towards me KILLED my biceps. Never done those before. 1st set: 1st 20sec easy, 2nd 20sec burned like crazy from the palms away grip, 3rd 20 sec starting sliding down away from the height I should've been holding at. 2nd set: 1st 20 sec hard b/c I used the palms away grip but manageable, 2nd 20 sec started slipping downward at 15 sec, 3rd 20 sec started slipping at 12 and dropped at 15 sec.
Worked HSPUs. Didn't feel good on these today, this is the second time recently I've struggled on these more so than usual which is annoying. Strung together a max of 4 with 3 abmats.
Worked on Wall Ball form. 3 sets of 10 (rest in b/w). 1st set 14# unbroken to the red! Landed every one!! COUNT THAT JONNY!! 2nd set had to more to the wooden beam, and was nervous about throwing the ball through the hole, so switched to 12#, all 10 unbroken! 3rd set, disaster. Well, not disaster but frustrating. 6 unbroken, failed 3, got 2, failed 1, got 3. Not sure if I was tired or what caused the disappointing third round. And who was around watching my third round? Jonny darling. Of course. Why he wasn't around when I was nailing them?!
Worked with Amy on throwing myself against the wall for HSPUs. I have a hitch in my form (just like in wall ball) where I lose all my power. I'm not sure why in multiple movements I stop myself from using my full body strength and resort to only using arms- it's dumb. I think I worked through the hitch with Amy, but I guess we'll see if I can do it tomorrow sans hitch.
Had a stuffy nose all day today. Got worse after dinner. Took stinging nettle and quercitin - hope that helps so i can avoid cold medicine. Also, I think I might have a fever. Chicago winters are going to be the death of me. Going to bed early tonight (it's 11pm now), so expect 8-8 1/2 hrs of rest. Hopefully that plus 2 aleve will clear the fever/sick feeling and I'll be better tomorrow.
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