Day 5- 10/14/10

Nutrition.
2 eggs + 1 egg white.

1 grande americano + heavy cream.

~2 oz. Deer steak.

2 oz. Buddig honey roasted turkey deli meat. 1 T crunchy peanut butter.

Pre-wod: 4 oz low sodium chicken deli meat

Post-wod: muscle milk lite

8 oz shrimp + 3/4 T ketchup
--
WOD at CF Woodbridge.
21-15-9 reps of:
Power snatches 95/65#
pull ups
Capped off with 3 burpees to finish the wood out!
10:02

I went light again today which frustrated me but I just knew that I was already tight from the stupid car accident and then OH squatting and jerking yesterday made my traps and neck muscles really tight and sore this morning, so I lifted 53#. Which made me feel like a slacker... but it was the right call.

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.

I felt GREAT about my workout today!!!!

Tuesday 9/21 travel day.

Wednesday 9/22 wardrobe malfunction.
Seriously, I'm an idiot. I went into the film office for a long day of scheduling and data entry work (producing on a low budget film is NOT as sexy as it may sound. Seriously, on our films, I've done makeup, scouted locations, been dragged around as countless dead bodies, worked out special effects, collected bark, ran after drunk extras and begged them to come back for "just one more take"...). I packed workout clothes so I could leave straight from the office and I grabbed my brand new lulu shorts out of my bag and realized that the security tag was still attached. Awesome. Do I have that receipt anymore? No. Did I buy the shorts locally where I can just go back to the store and get this resolved? Of course not. I bought these shorts on one of my countless trips to VA. So... Needless to say, didn't get a workout in that day. Instead I worked until about 2:30am. Exhausting.

Thursday 9/23. Wod at CF Hollywood:
Find your 1RM deadlift in ten mins.
Metcon: 5 rounds of 3 min on, 3 min off - 5 reps 225/155# DL, 5 pull-ups.

I was five mins late getting in and there was a huge class so I didn't have my own bar and so ended up just going around the room and sharing bars with whoever had a good amount of weight to lift, and so I didn't get to find my 1RM, but I got up to 225#. Then, hit 21 1/4 total rounds! It was a TOUGH workout. 105 DL at 155?! 105 pullups?! Of course, I tore my right hand (twice) in my fourth round so that hurt like a mother! But it was a strong showing and I had the highest number of rounds (I think) in the class so I was pretty stoked. And a couple people said really nice congratulatory things for doing so well, and one guy even said it was awesome to watch me crush that workout :) which made me feel awesome. I still have a lot of work to do to get back to where I was and even more to get to where I want to be, but I was proud of my wod today. And that's a great fucking feeling.

Also, I'm pretty sure my back is going to hate me tomorrow. Even better- my hands are gonna look stupid all bandaged up when I have to sing at a wedding rehearsal tomorrow and at the wedding on Saturday. Oh well. I felt like a badass today, so, fuck it. Totally worth it ;)

Fran at CF Hollywood and MMA circuits

Thursday 9/9.

I went in to CF Hollywood thinking I had to do Nancy (OH squats and runs), which would've sucked b/c my quads were pretty damn sore from the previous day's wod and the 7 mile run the day before that. So, when I found out we were doing Fran instead and was happy. Okay not happy, but glad not to have to do Nancy. Fran, however, was not happy to have me and she kicked me in the face. I finished a full 1:30 slower than my previous PR.

Fran: 21-15-9 reps of thrusters 95/65#, pull-ups. 8:42 (prev PR 7:12)

*to be fair- I did 63# b/c there were no baby weights to use to pull it up to 75. I actually considered dropping the weight to 58# before I started b/c I knew my strength/cardio isn't where it used to be. But I'm glad I fuckin manned up and went Rx'd. No reason to drop weight as long as I can do Fran sub-ten.

I know I'm not where I was before. When I did Fran it was at my Level I Cert and I was very close to the peak of my performance I've had since starting CF. God, I can HEAR a million excuses in my head right now- haven't trained enough recently, when I am training it's less weight training and more cardio MMA circuits vs CF wods, I am getting over a cold... Ugh. All that matters is I have a fucking lot of work to do to get back to where I was and then get even stronger. Faster. Fitter.

[Friday 9/10 traveled from CA to VA. Damn. 9 hrs of travel su-ucks.]

Saturday 9/11.

12 min cardio circuit, 1 min each station, no rest: hitting/punching/kicking/etc the heavy bag, burpees, heavy bag, bear crawls. Yuck.

Five minute rest, then was supposed to alternate b/w heavy bag and gorilla drills but I couldn't figure the damn gorilla drills out today. I was having a rough day mentally, and while hitting the bag certainly helped, doing a drill I don't get just irritated me more. So, I did 1 or 2 rounds of burpees as a sub and then just alternated b/w the bag and a rest pd.

I think I rested about ten minutes or so, and then hit another circuit. 1 min each station - 22" (?) box jumps (not sure of the height but it was higher than our 20" box but not by a substantial amount), stairs, hammer slams, rest. Twice through.

Then I just dicked around the gym for awhile. I did a few sets of 7 pull-ups (I need to get back into doing these for max reps but when I'm fresh, not after a lot of cardio), did 30 sec of sit-ups, leg raises, side-to-side oblique work, I climbed the rope at some point (20/30ft?). And THEN I worked on snatch form for awhile at light weights. Just practiced good bar path, speed through the second pull, landing in the full squat (versus landing and dropping down into the squat afterward). Worked at about 30/40#... didn't know what the weird bar I was lifting weighed. I only know the weights of traditional 33/45# bars.

And ps can I just say it irritates the hell out of me when people tell me and insist that a 33# bar is 35#?? It's 33#.

Growth Premiere + CF Hollywood

So, sometimes I produce movies. I know, not exactly a hobby, but whatever. Tuesday night was the premiere of my film Growth, so thanks to nerves I barely ate during the day (2 eggs + 1 egg white in the am, plus a chocolate muscle milk split pre- and post-wod, turkey burger with grilled onions, chiles, and a bit of guacamole sans the bun of course) and then no more food until late night post-premiere NON-paleo/healthy apps (handful of french fries, hot wings, mac-n-cheese, and 2 potstickers... oh and maybe a few vodka sodas). I did certainly earn that food though... the afternoon workout was at CrossFit Hollywood and it was a bear. Plus I wore five inch heels from 6pm - 1:30am and that's a damn workout in itself.

5 Rds (for time):
250m row
10 Front Squats 135/95#
15 GHDs
20 Box Jumps 24/20"

Rx'd. 29:26.

Ouch. Finished Round 1 before anyone else in the box and then slowed the fuck down. This was my first CF workout in awhile since I've been on a train and haven't been eating well so I didn't think it'd be an awesome time, but damn it hurt. And I took the following day as a rest day b/c I was so damn sore. My quads were beat the hell up and my abs were a little sore too (managably sore though - I totally could've pushed through that soreness if the quads didn't burn as much as they did). Felt alright about my row times - stayed under 1:55 in rd 1, 2:05 for rd 2, then under 2:15 for the last 3 rounds.

I expect to get a workout in today. May check out a new box or hit CF Hollywood again.