Week Two

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Week One - Heavy Week

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

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

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

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

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

WOD: Cindy! 12 rds

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

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

WOD: Running! 4.1 miles in 47:49.4

Saturday 4/30/2011
Rest Day.

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

Charles Staley Oly Lift seminar day 2 & day 8 of nutrition tracking

Sunday 10/18/10.

Nutrition:
2 eggs + 1 egg white.

1/2 extra big choc muscle milk light

Chipotle burrito bowl...double chicken, pico de gallo, guac, lettuce... And a little bit of spicy corn salsa.

1/2 extra big choc muscle milk light

Steak lettuce wraps... Prob 4 oz steak, 1/3 c peppers and onions, lettuce wraps, guac

A shit ton of vodka sodas... 8-10? And another car bomb. Man, those are delicious.

Prob about 1/3 c cheese tortellini in cream sauce with peas and proscioutto. And 1/3 carafe of bellinis.
---

Maybe not my best wkend as far as food goes... Next week I'll have to make up for that. Whatever though- we're starting to shoot on Tuesday so I needed to get all my misbehaving out before then. Plus one of my oldest friends came into town and we had a lot of fun. And apparently both are secretly fatties who miss pasta :)

I worked out hard though- another 9-3 day of lifting with Charles Staley. I snatched up to 70 or 80 some #s, I cant believe I didn't write that down, but it wasn't a PR... Just much prettier than prev PRs. I C&J up to 103#, but was really struggling with the pull. I wasn't getting that weightless moment - that shrug that happens when you rally nail the pull. So, instead of continuing up in weight I dropped down to work just on that. I need to spend some time this week on these lifts... I hope i can find a gym in LA with barbells I can play with as i want to.

Charles Staley seminar on Oly Lifting - day 1 of 2

Saturday 10/16/10.
Nutrition:
Pure protein bar.

1/2 extra big chocolate muscle milk (during oly lifting training).

Lunch at Flat Top Grill - 3 oz chicken, stirfried with broccoli, spinach, peppers, a few pineapple chunks, mushrooms, and green onions plus Indian coconut curry sauce, garlic and sriacha sauce.

1/2 extra big chocolate muscle milk (at end of oly lifting training).

Barbacoa burrito bowl from Whole Foods- 4 oz barbacoa steak, 1 1/2 T guacamole, pico de gallo, and lettuce.

And... Later on I will be having copious amounts of alcohol.

Later on's update is... I think I drank 4 vodka sodas, plus a car bomb (amazing...happy bday Erin), a shot of tequila...

And I was starving coming home. And wanted fucking taco bell. Like really wanted it. I settled for 1 oz of no salt turkey deli meat. Ugh.
--
Workout:
9am- 3pm Olympic Lifitng training seminar with Charles Staley.

Great day!! Worked first on cleans, then snatches, then jerks. Broke for lunch and then returned to snatches, and then put together the clean and the jerk. Worked up to 73# snatch, 30% off my prev ugly as shit 1RM, which didn't make me especially happy but it was okay. I then worked up to a 103# clean and jerk, which was only 10% off my prev 1RM, which felt great. I wanted to push for 108, but I was tired. I recognized that I had reached my end for the day so didn't try it. But tomorrow!! Tomorrow I'm getting it. Actually tomorrow I'm hitting 125#. :) Charles suggested writing it down ahead of time... Not waiting until you hit the PR but announcing it first. Making it happen. So, I'm making it happen. Tomorrow.

Days 2-4... Coulda been worse...

Monday 10/11/10.
2 eggs + 1 egg white, 1 cup coffee plus non-dairy sugary creamer.

2 turkey burgers.

~8 oz. Shrimp + 1/4 red pepper + handful of lettuce + green goddess dressing salad

~2 1/2 glasses effen black cherry vodka. Handful of peanut butter m&ms. Too much effen to get a clear picture as to how many sunchips I had. Damn sunchips.
---

Tuesday 10/12/10. Flight from LA to VA.

2 eggs + 1 egg white, plus 1 1/2 cup coffee plus non-dairy but sugary creamer.

Turkey + mozeralla + tomato + pesto mayo sandwich (sans the bread... and mostly sans the pesto mayo since that was mostly just on the bread). And a little bit of pasta salad. Oops.

1/2 - 3/4 cup "Meat mush" with 1 T ketchup (this is Elijah's go-to protein packed creation... Grd turkey, grd beef?, onions, wheat germ, probably some eggs). Sounds kinda weird but tastes like meatloaf. Surprisingly tasty.

---definitely not enough food for a normal whole day, but I was on a place for much of it so didn't need that much energy.---
--

Wednesday 10/13/10.
3 egg whites + 1 T cheddar cheese. First scrambled eggs in months. Delicious!

Post-wod muscle milk lite

Diet a&w root beer. 1/4 lb. low sodium chicken deli meat

Pre-cardio circuits 1/4 lb. low sodium chicken deli meat

Post-wod muscle milk lite

2 1/4 lb. Turkey burgers with cheese and 2 T salsa.

WOD at CF Lorton.
Strength work: 5x5 overhead squats.
My Chiro cleared me to workout but just told me to be careful. This past wkend he said absolutely no overhead work, but Monday he did clear me officially. On my first warmup set of 5 with the 33# bar I could feel my shoudlers tense and tighten right around the base of my neck, which I thought was not a good thing, but it wasn't a sharp pain or anything, more like a warning sign. So, I decided that I could still do OH squats today, but I went pretty light (only went up to 63#) and stuck to sets of 3 instead so as not to aggravate it. Until my last set, which I pushed to 5 reps unnecessarily. Which was probably stupid.

Metcon- 3 rds of:
1 min power cleans @ 135/95#
1 min rest
1 min burpee pull ups
1 min rest
1 min jerks @ 135/95#
1 min rest.

Rd 1: 11/9/6
Rd 2: 9/12/4
Rd 3: 10/10/4. Total 75.

2nd workout of the day...

Cardio circuits at Gold Medal Grappling.
2 rds:
1 min of stairs, hammer slam, giant tire box jumps (21-24in?), deadlifts at 135#, burpees, rest

Followed by, I dunno, twenty-thirty minutes of boxing? I rested as needed for a few seconds, but worked as hard as I could for a long time. I was surprised by my cardio endurance today.. I expected to be hurting much more during the workout at GMG, but I actually felt super strong and capable, even though I haven't been CFing as much as usual.

Back in Chicago for a few days!!

Tuesday - WOD at CF Chicago!! Strength component:
Jerk 5-5-5
Split Jerked @ 75#, 90# and 105#.
Felt strong on these, was able to hit these hard and form felt really solid. Got under the bar faster than usual at full lockout which was nice. Wanted to go heavier, but didn't think I could do it.


Metcon:
30-20-10 reps of:
Wall Ball (20/14 to 11′ target) - Rx'd
Sumo Deadlift High Pull (95/75) - used 65#
Box Jumps (24″) - used 20" box b/c there weren't enough boxes
Push Press (95/75) - used 65#
Row (10 damper setting) - Rx'd
Time- 31:something
I hate not going Rx'd. At other boxes, it is rare that I sub or reduce the weight... which makes it super frustrating when I come back here and can't. Frustrating as it is though, it makes me proud. Proud of our box, of our programming, of our athletes. Even at reduced weight GOOD GOD was this a killer workout! I was sure I was going to puke during this. I haven't felt so close to puking in a very long time during a workout. After I completed the 2nd round I sat on the rower, for, what? twenty? thirty seconds? I couldn't convince my ass to get up. It was 23 minutes into the wod and I hit a huge wall. Bryce, who had thought I was finishing my 3rd rd realized that I was about to quit, just looked at me and demanded I finish the damn workout. God I hated him. But that's one of the best things about CrossFit. There's always a coach to push you when you just can't push yourself. And other athletes like Donna and Karen to help push me as well. I love CFC.

Wednesday - 2nd WOD at CFC (!!)
Strength component:
3x Max kipping pull-ups
10-12-13.
Who increases?! My issue was my grip. And with not wanting to tear my hands. I could feel it start to almost tear and dropped instead of pushing through and dealing with a few tears. When did I become such a pussy?

Metcon:
50 Overhead squats (135/95 or 60% of 1RM) - used 55#
Time cap 8 minutes.
DNF'ed - got through 33 reps.
My wrist flexibility is still atrocious. I got 5-5, then for the rest I had trouble stringing 3s so by the last 15 or 20 reps I did singles, with a few doubles thrown in whenever I felt I could hadle it. Depth was an issue by the end but felt good to start off. I just can't do too many reps of OH squats!!!

Nice to see you again, old friend.

Soooo... it's been awhile. I know. I'm not very good at this keeping at this sort of thing. I came back though didn't I?

Let's see... the number of cupcakes I've had since Sectionals... at least six. The number of cupcakes I've had since moving to Chicago in August 2007... probably also six. Seriously?! What's my deal? No more cheating. Well, okay, no more big sugar craving indulgences... like delicious cupcakes. I don't think I'll make it until Regionals without a few cheats... like the Beer pairing dinner at Publican that I'm totally stoked about next Monday :) I think trying to go an entire month without cheating would be a huge pain in my ass and I just don't wanna do it. So I'm gonna allow a few minor cheats... minor. If I could cut it down to 1 cheat meal per week I think I'll be good as gold. And hopefully not a full cheat meal each time, hopefully just 1 cheat item in that meal. We'll see.

I have a calendar listing all the CFC programmed workouts, all my supplemental wods and any other active things (like volleyball and trips to Roger and Mike's for oly lifting work). I've decided to put off the Deadlift work until after Regionals so I can focus on bigger weaknesses (double-unders, HSPUs, OH squats, running most specifically) that might trip me up there. It's a little absurd, my calendar... but I feel good about it.

Yesterday's Regionals Tune-up WODs:

WOD 1: In 12 minutes, find 1RM snatch. Add 2lb bonus for each muscle-up completed.

Score = 85#- 7#PR! Attempted MUs pre-wod but I just don't have them so didn't bother during the 12min.

WOD 2: 3 rds for time of: Row 500m, 21 Kettlebell Swings (20kg), Run 400m.

Time = A year. Will check the actual time and repost later tonight.

WOD 3: AMRAP in 10 minutes of: 6 Squat cleans (95#), 9 CTB Pull-ups, 12 BJ (20").

Score = 3 rds + 6 Cleans + 2 CTB

What a killer day. The 2nd WOD kicked my ass. Lung burn like I have NEVER felt it before. Whooping cough forever afterward.

During the 2nd wod literally thought I couldn't finish during the 2nd row and the 3rd run. It felt absolutely horrendous. I think I only made it through that event b/c of Kurt shouting in my ear on the row and Rudy/Zack/E-Diesel guiding me in on that last run. Need to start working in that awful pain threshold more often so I can push harder in it and not cash out. You know that place where you wanna die? Yea, I'm saying I need to get there more often (what?! does that sound ridiculous to anyone else?). It's weird though - as much as I thought my last rds were horrendous and felt like I was quitting and not pushing hard enough - I wasn't that far off my time from the earlier rounds... so, somehow I think I'm managing it okay, I'm just not sure what to do while in that place and instead of looking outward to a coach I need to learn to look inward and push through it.

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

A-Team... what what?!

Super excited to have made the CFC Affiliate Team and to be competing at Regionals. I had lots of goals for where I wanted to be and what I wanted to improve on and now they've just gotten completely restructured and the time table moved up substantially. In addition to the below goals I just want to improve my pacing on the row and on my runs. I want to be able to sprint my ass off and not crash. Overall, I just wanna get better.

I just barely made this A-Team. In fact, I kinda didn't make it - I'm first alternate, but since our #2 girl can't make it to Regionals, I'm in. I'm proud of earning this opportunity and am going to work my ass off to show that I earned my spot on this team and that I belong on the team. I'm a competitor and I'm not gonna let up, I'm gonna work as hard as possible over these next few months and I'm gonna be ready to compete at Regionals. I'm gonna be more than ready. Seriously. I can't fucking wait.

Box jumps @ 20” x 50 reps unbroken

Clean and Jerk – 125# 1RM

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

HSPU – 3 unbroken reps, no abmat

Muscle-up - 1 kipping and/or strict

OH squat – 110# 1RM

Pull-ups - 25 unbroken (kipping) on the Big Boy Bar

Push-ups – 25 unbroken

Ring dips - 10 unbroken

Run 1 mile Sub-9 min

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

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

2008 Games Grace WOD

2008 Games Grace- 

30 reps Clean & Jerks @ 155#/100# (must pass through full squat) for time.

Ten minute cap.

DNF - 27 reps (failed 2 jerks). Finished at 11:11 (?i think? I laid down on the floor once I hit the time cap, and John told me to get up and finish. So I did. Thanks, John.)

I knew this would hurt, but was not prepared for how much it would hurt.

I got all cleans without fail. Yaay! 29 cleans in ten minutes @ 10# below my PR. That's something I'm definitely proud of. I started with (full squat) cleans but as I got tired they slowly became power cleans into front squats. I failed two jerks. I would've had 29 if I hadn't failed those two damn jerks. I probably could've pushed through, no? If I only had one more needed rep? John was counting for me and said my jerks were almost all pressed out at the top. If my technique were better and I could've jerked these instead of pressing them could I have finished? Would I have had been have to push myself enough to finish?

I read Gillian Mounsey's blog about doing double fran. She talked about how double fran crushed her mentally. I read about it the day before this workout... fitting. It's exactly how I felt. I wanted to quit. Desperately wanted to quit. She talked about not being able to will herself to go unbroken. For me it was struggling to will myself to pick up the bar. I haven't done much work at that level of pain, I simple haven't worked at that pain threshold.I remember a row a month or so ago where I paused for a moment in total pain. That's the threshold I'm talking about.

I think that's where I need to starts working. Heavier, faster, and harder than I've ever gone before. I've got to learn to be able to push myself there, stay there and work there.

Three Days of catch-up

Weekend wods, first.

Sat: FUN Team wod with JJ, Emmitt, and Tina:

Round 1: 2 rope climbs
Round 2: 50 ball slams
Round 3: 10 muscle ups
Round 4: 40 toe to bars
Round 5: A hallways length of lunges with a 25# plate

Each round each team member had to run the length of the hallway 2x. Felt awesome to sprint again - hadn't run in forever.

Time: 19:21

Post-wod on Sat I ate way too much at the paleo cook off, and then wanted a nap but instead had three cups of black coffee, followed by more food and bunch of vodka. Late night after getting up at 6am.

Sun: Was exhausted!! Got up to a-coach and then hit up the West Loop for open gym with Jonny. Did a 500m row super slow. Stuck around 2:15. I got off the rower, went and got some water and tried to shake that slow ass row off. Got back on a few minutes later, and rowed 500m in 2:00.5! Much better time. Only went above 2:00 in the first few strokes. Felt waaay better! My right deltoid has been troubling me the past few days so since the 2nd row started to hurt towards the end I opted to stop working out and rest. Then got a phenomenal massage. She focused on my lower body and stripped away so many trigger points and so much whatever was in there. My thighs feel a bit tender but I'm not in pain in my hip flexors anymore and the muscle that goes on top of my IT band (don't remember its name) was apparently the problem, but it's better now. My snatches on Monday were easy to get into the bottom of and without pain :)

Mon: Olympic Total!

"Olympic Total"
1RM Snatch - 78# (failed 83# 3x)
1RM Clean and Jerk - 118#
(failed clean @ 123# 3x)

Total: 196.

My prev ugly-as-crap-total-press-out power snatch (from the oly meet) was 75#... My prev. full squat snatch PR was 63#. SO, 78# felt great tonight! Think I can get more if I get under the bar faster and with better hip extension. I muscled up the 83# pretty easily, but it wasn't a good snatch so didn't count it. Danced around like a silly little girl afterward.

Prev Clean PR was 110, Prev Jerk PR was 115. 118 was exciting, though I was disappointed b/c I felt I could've gotten 123 but just wasn't getting my elbows under fast enough... or I wasn't getting low enough fast enough. Wasn't sure, and the coach there had newer CFers working on 1RM Power Cleans so his focus was on them.

Have to workout tomorrow at 6:30 am in order to get a wod in while in VA. Not sure how that's gonna go... never tried working out that early. Maybe I should go to bed...

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.

I said "Work!" and my muscles flipped me the bird

Skipped CFC today, b/c Amy and I had an oly lifting session with Roger and Mike tonight so wanted to be fresh. It was good thing actually, since Sunday's heavy ass thruster wod really did a number on my muscles and left me SUPER tight. I wasn't sore, but when I tried snatching tonight and then even holding in a clean grip but body just wouldn't cooperate. I've never experience this before. I knew what I needed to do, and my body knows what to do, but my muscles were so tight they just wouldn't allow my body to move that way. It sucked.

I still got some good skill work in though. My snatches were horrendous today (b/c of what i said before - literally my shoulders and hip flexers were so tight I couldn't physically get into position). The more I snatched, the worse my form got b/c my muscles just tightened up even more, even with Mike stretching me out. BUT, my bar path and set up was spot on. Couldn't move past 66# (30 kg) tonight due to that, which was disappointing but again, I know why I was failing, so to have improved my bar path was all I could do today. So, that felt good.

B/c my clean grip hurt too much, I jerked behind the neck which I had never done before. That was pretty cool. Worked on improving the technique of the split jerk. Had never had real specific instruction on this movement before so was pretty excited. Struggled getting a solid lock out (wiggled a bit in and out of my locked position) until Rog told me to loosen my grip on the bar when dipping/driving and tighten it when I hit the lock out. That significantly helped. Worked up to 99# (45kg) on the split jerk and stayed there awhile.

Tomorrow they post the wods for Sectionals. I'm anxious. I'm going to go take a bath, relax and then go to sleep. It's like Christmas - Santa won't come and leave me presents if I stay awake... except knowing the wods for saturday MAY not exactly be the same as getting a Barbie convertible. We'll see!!
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Nutrition
8:45 am - 1 egg; 2 oz no salt turkey; 4 oz coconut water; 4 oz red chard (with a few bites of apple mixed in and coconut flakes); large iced coffee 1 t. raw sugar & coconut milk

12:45 pm - 4 oz. cod grilled with some coconut oil, fennel, dill, and rosemary on top; 9 oz of parsnips, rutabagas, mushrooms (which are not nightshades, ps), & onions sauteed in some avocado oil (delicious); 1 t. sunbutter; 4 fish oil, 1 vit C; started drinking on 3/4 L water

4:00 pm [Pre-oly meal] - 4 oz. tuna sashimi, 8 oz coconut water, handful of walnuts, macadamias, & dried cranberries

7:45 pm [Post-oly meal] - 6 oz beef filet; 2 cups cooked brocoli; salad with "Grecian" (why exactly wasn't it called Greek dressing??) dressing - olive oil, lemon juice, anchovies, capers; 1 cup coffee with a bit of whole milk and 2 white sugars

10:00 pm - 1/2 t. sunbutter (can you believe I ran OUT?!?! I really wanted a whole teaspoon.), 1/2 t. almond butter, 1/4 t. macadamia butter, 1 T. peanut butter. i KNOW. Peanut butter is the bad butter. But I had to have something... at least now that's gone too. Ridiculous. But I ran out of sb, tried the ab/mb which didn't satisfy b/c of the texture so tried the pb. It wasn't NEARLY as good as sb. i can't believe i feel that way.

10:45 pm - Sleepy Time tea :) and long hot bath. Mmmm.

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!!!

Hells Half Acre... my first 2-a-day

First - thank you Amy, Alison, and Mo! These girls went through these together with me, and it was nice to push through heavy and tiring wods together and to train together - cheering for and competing against one another. Both wods were tough and were well worth pushing ourselves through. I was proud of all of us today :)

Also, thank you Rudy for pushing us to do these wods and for the fun sled work after the 2nd wod. MAN is that gonna be fun (and by fun I mean awful)... why exactly I'm looking forward to those in a wod I have NO idea, but I have to say I am!!

Hell Half Acre Wod #1 @ 9:00 am

3 Rds:

10 Squat Clean & Jerk (105# Rx'd - used 95#)

500m row

Time - 15:57

Hell's Half Acre Wod # 2 @ 1:00 pm

50 CTB Pull-ups

50 Burpees

Time - 9:53

The 1st wod was heavy as shit and very tiring. I only failed one clean (due to a shite grip, not muscle fatigue) so I probably stared at the bar a little too long and could've moved through these a bit faster. Had trouble locking out a few times and pressed it up at the end instead of a proper jerk, and twice forgot to step back together. I need to learn to trust the split jerk with locked arms. 1st round of the row started off with the rower not working so I wasted about 8 pulls not knowing what else to do even though the rows weren't counting. Wasted energy/time there. My row stayed under 2:15 pretty much the whole time, which is much slower than usual. The 1st 2 rds I kept it around 2:05-2:08 through the first 250/300m, but the last 200/250m - 100m I struggled to stay under 2:15. Kept the last 100m in rds 1 and 2 under 2:10. The 3rd rd, I thought I'd try and game the row better by rowing a bit slower in the beginning in order to save enough energy to kick it up faster (2:00 or less) for the last 200m but that wasn't the case. As planned, I stayed around 2:10-2:15 for the first 300m, as I planned but then only had enough juice to kick it up to around 2:05 for the last 200m. I don't think that helped my row, I think it was slower actually, so next time I'll let myself go faster from the start, and only "game it" and pace myself on longer rows (1K or more).

The 2nd wod was more of a mental challenge. Tim (Megan's bf) taped my hands, but the tape moved and shifted and made it nearly impossible to stay on the bar. It also cut off the circulation in my left wrist for the rest of the wod as I tried ripping the tape off mid-wod and couldn't get it off. The tape kept bunching up at the top of my palm right where I grip the bar. Also, the bucket I was jumping off was unstable so kept moving around and falling over. Eventually I gave up on the bucket, and started jumping up to the pull-up bar from this little blue step thing that was only about 6" off the ground. Never done this before, I've always done pull-ups from being able to reach the bar, so this was a new challenge for me, and, so much of a challenge that I decided to skip CTB and just do regular pull-ups to finish out the wod. Thankfully, Heather and the others at the box started bringing weights over to build a step I could reach from for the rest of my pull-ups. After the last weight was placed for me to stand on, it was still lower than usual for me, but as I said, coming at the bar from lower than usual was a new challenge for me and I thought probably a good thing for me to push through as who knows how close I'll be the the pull-up bar at sectionals. The burpees were a blur. Broken more than usual, wasn't sure if I was more tired than usual on these due to this being the 2nd wod of the day or whether I was just tired due to the 50 pull-ups.

As for the energy level of the two-a-day, I felt prepared for it. I have things I could improve for sure (1-I wish I had gotten more sleep the night before, as I did need a nap today after my 2nd wod, 2-I forgot to eat post-wod 2, which contributed to my tired feeling, 3-I want to play with my food choices) but I felt full capable of the work. That was good to know. I just need to remember how important sleep is and stop staying up past midnight. Damn it, it's 12:30 right now.

I'd like to try a few more two-a-days (not too many - I know I shouldn't wear myself out before sectionals) to play around with what foods and how much to eat. I ate steak because red meat tends to make me feel good (either the potassium or iron - something about it seems to wake me up when I'm tired), but I think I should've stuck with something more quickly and easily digestible like fish or eggs like I normally have pre-wod and then maybe add a cup of coffee pre-wod #2, if I feel the need for an extra kick.

I also need to get better at getting full nights of sleep. So, off to bed! Sweet dreams, all.

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Nutrition

8:00 am [Pre-wod #1] - 1 egg, 2 oz. no salt turkey, 16 oz. coconut water, 2 T. sunbutter

9:45 am [Post-wod #1] - 3 oz. no salt turkey, ~8 oz. coconut water, 4 oz. blackberry applesauce (no sugar added - thanks, mo!)

12:30 pm [Pre-wod #2] - steak burrito bowl from Whole Foods with double meat (~4 oz steak), guacamole (~2-3 T), lettuce, jalepenos, pico de gallo, tomatillo salsa, 2 T. sunbutter

[no Post-wod #2 meal - forgot until about 45 min after workout and was not hungry then at all, so skipped the meal since I'd already passed the 30 min window]

2:30 pm - 2 t. sunbutter

5:45 pm - handful of walnuts/macadamias/pecans/dried cranberries

8:30 pm - 3/4 hamburger (mmm!), sauteed rutabagas and carrots, salad of greens, sunflower seeds, mandarin oranges, dried cranberries, peppers, red onions, blackened chicken.

9:45 pm - one delicious glass of Effen Black Cherry vodka. The owner bought us the drink, how could we say no, right Mo??

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.

Three PRs today. Three?!

It was sooo nice to workout today. I was nervous about my stitches opening up so checking on them throughout the night and avoided jumping squats (subbed reg squats) and burpees (subbed 20 push-ups - unbroken, which I only just realized is a PR!), but my shins didn't hurt and the stitches looked completely fine so hopefully I'm in the clear to do whatever I want.


Jerks 5-5-5+ at 1RM(105)+5#
Rounded up to 73#/83#/93# x 7reps


After the above set  I worked with Rudy to improve my form on the Jerks. Prev 1RM was a Clean &Jerk max @ 105. Tonight Rudy pointed out I was still muscling it up (I love how whenever Rudy describes what's wrong with my form he says the problem is I'm "shit strong" so don't have to have good form to get it up.  If I had to have something wrong I guess that's a good problem to have!). He pushed me to correct my form by going heavier so I can't muscle it up. I set a PR at 115# and failed 3x at 125#. I had the weight, just not the lockout (form issue of course). I wanna work on getting heavier 1RM on many of my lifts. I think my form and some weird mental block has held me back previously and that my current 1RM are set lower than they should be (except the strict press and the DL - I think those are accurate, but think I can go heavier on my Snatch, Clean, Jerks, OHS. Maybe Front Squat and Back Squat too -though I'm not sure about those).

The metcon wasn't bad - though my arms were fucking burning after the wod... probably from all the extra Jerk work so even the light weight was strenuous for the presses. Broke those up probably more than I should have. Plus, my first rd of pull-ups were unbroken (15 - PR!) though I struggled getting my rhythm down for some reason.  Last 2 rds of pull-ups were sad though, 1s/2s/3s. Jonny said I wasted a lot of energy in the 1st rd trying to reset myself without dropping off the bar... maybe I would've finished faster if I'd dropped off and restarted but I wanted the 1st rd unbroken a little too much to do that. I may have gotten rd 2 unbroken pull-ups too, but I don't remember. The presses were broken up too much (unbroken rd 1, then 10-5, 5-4-3-3, then 15 (plus 1 repeated rep) b/c Bryce was standing next to me shouting not to put it down... though I rested the bar in the rack position during that last rd, so not quickly or efficiently unbroken.


I left feeling like my workout was good, but not as fast as I wanted it to have been, but looking back... I got three PRs today. Three. After two days of not working out. So what the fuck am I complaining about?