Day 4 IF and mobility cert talk

I mean... when there's a motorcycle club having a BBQ next door to a CF box,

what else am I to do??

Day 4. Monday.

5:45am - wake up. Sooooo tired. 2 droppers of "kung fu fighter" herbal-don't-be-sick stuff.

6:45am - 10 oz. Coffee. Couldn't stomach this coffee black. ~1 1/2 T 2% milk (all they had...ugh), 1 packet sugar. I haven't added sugar to my coffee in ages but the milk just wasn't cutting it. And I had to drive to the airport so needed this coffee. 2%?! ugh.

8:15-10:30am - Napped on the plane ride Portland to Oakland. Woke up a bit hungry, but it went away pretty fast.

1:30pm - 4oz roasted no salt turkey breast, and a salad of arugula + roasted sweet potato, ~3 t. white truffle oil with 2 pinches sea salt and a fried egg on top. Yum. Possibly my new favorite salad.

3:00pm - still felt hungry, so had ~1 1/2 oz grilled chicken, 15 blueberries, and a handful of arugula. Also remembered I hadn't taken vitamins today so 2 tsp. fish oil, multi-vitamin, 3 vit C, 1 more dropper of kung fu fighter.

6:00pm - About 45 min. mobility work.

Hips:
1) Lacrosse ball in the hip crevice down to the bottom of my quads - good ouch. switch legs and repeat.
2) lay on ground butt with on wall, heels down (essentially a squat position) back flat on the floor, press knees out.
3) deep lunge with back knee on the ground and forward knee @ 90 degrees. hold front foot with same side of body hand and gently press out and hold for 5 sec, release, go deeper and hold 5 sec release until knee is almost on the ground. switch legs and repeat.
4) go back to the other leg adn actually lay that front leg down with knee on ground (same basic position but deeper and with front leg flat on ground) and press body down 5 sec, release, go deeper, release until chest and arms are flat or close to flat on ground in front of you. switch legs and repeat.

Shoulders:
1) using only one arm, tuck elbow in tight and raise arm like a front rack position but grab a band that is hanging from a bar. pull forward (extrernal rotation of the shoulder) for 15-20 sec, release, repeat. switch arms and repeat.
2) using only one arm at a time, get into a front rack position with elbow pressing hard against a bar just below shoulder height, pushing heading through the hole. switch arms and repeat a few times.
3)  using a hanging band, get body inside the band with arms over head, bands touching under the arms almost into the biceps. step forward and lean hard into this stretch. You should feel like youre almost about to fall onto the floor. Repeat three times and push deeper each time. Don't fall.
4) Pass-throughs.
5) Snatch balances.

7:00pm - a-coach. Pretty much led the whole class which was fun. AND Coach James said he was impressed by how much better my overhead squat was. he actually said wow :) woohoo!!

8:25pm - chugged down 10g BCAA pre-wod with only about 5 oz water b/c i was in a hurry and realized I hadn't eaten in a few hours. After the workout I was practically foaming at the mouth. More water next time, brainiac.

8:30pm - Metcon:

3 OHS, 21 box jumps @ 24" [OHS @ 75% 1RM, so 73#]
3 OHS, 21 burpees
3 OHS, 21 KBS @ 44#
3 OHS, 15 bj
3 OHS, 15 burpees
3 OHS, 15 KBS
3 OHS, 9 bj
3 OHS, 9 burpees
3 OHS, 9 KBS

Time: 13:59. OHS were much better than in the previous OHS wod, though I did fail 3 reps. Also realized that the nerve pain I feel is when i'm not holding the bar properly and am internally rotating my wrist into the bar. So, um, don't do that anymore.

9:30pm - RUSHED home from the gym, cooked super fast and pounded dinner down b/c  I was supposed to stop eating at 9:30! Ate in 15 minutes, so technically my feeding window was 8 hrs 15 mins today. Cheater.

--
Mobility Cert!

The movement and mobility cert was great! Kelly Starrett is funny and engaging... A great lecturer. And the material was phenomenal. He gave us testable and measurable ways to improve muscle and joint function, as well as simple tools that we can bring with us to help our athletes. I have a feeling a small foam roller or rolley stick, lacrosse ball, and band will become staples in my workout bag from now on. With the tools he gave us and the videos on his mobility WOD website, I feel much more prepared to work with athletes on how to teach them to improve their mobility.

I highly suggest this cert for other coaches, and intend to implement mobility work into my every day training. I also intend to implement at least one mobility movement into every warm-up (these to me are far better than the traditional stretching exercises I've done in the past).

Today in the warm-up I led the athletes through #s 3 and 4 of my above hip mobilizing things as we were working on OHS as the strength portion today, and so when we moved on to basic air squats I looked around and throughout the class everyone actually looked pretty damn good, and it was mainly a class of beginners. I was pretty damn astonished. Yaaay Mobility!!! Thank you Kelly Starrett!!!!!

Day One IF - Success!

I'm gonna change the way I track things b/c with IF timing of meals is important, so I'll be blogging in a more linear format with meals and wods together so I can see how things fit together better.

7:30am - wake up.

8:45am - 16 oz. coffee with 1 T half and half

9:15am - 10g BCAA (Purple Wraath - purple lemonade flavor... not bad)

9:20am - Find 1RM OHS. 93#. Failed at 98# twice and stopped b/c I ran out of time (had to a-coach at 10am). I think I could've gone heavier but I need time to really work on my OHS. Way more time that I need for other lifts b/c of my lack of stability, flexibility, and control on this movement.

11:00am - 10g BCAA.

1:30pm - large salad (so large i couldn't finish it!) with mixed greens, sautéed onions and peppers, approx 3.5 oz grilled chicken [~28g protein], 1 T. Poblano ranch dressing. This meal should've had more protein but I was eating out. I'll try and eat more protein in my later meals today to balance.

5:00 pm - Metcon.

4 Rds for time of:
4 OHS @65% (which loosely came to 63#)
100m row
3 OHS @65%
100m row
2 OHS @65%
100m row
1 OHS @65%
100m row

Time: 23:14. OHS were a bear as usual and only got 4 unbroken in rd 1 and 4. I got a shooting pain in the pad of my left hand directly below my thumb. It continued to pulse and hurt throughout the wod but stopped the shooting pain. Some kinda nerve thing I guess. Awesome. Coach James pointed out that I'm squatting with my feet too wide and Coach Heidi pointed out that my grip is too wide. Thank god I'm attending the mobility cert this wkend I have GOT to fix my OHS.

7:30pm - Last meal before the fast! 9 egg whites [31.5g protein] (with so many spices! garlic, cloves, chives, pinch of sea salt, YUM!), and brussel sprouts & beet & walnut salad and butternut and yellow squash and zuchini salad tossed in olice oil. SUCH a tasty meal. I mean to have another in b/w these two but I didn't have time in b/w running errands and getting to the gym at 5, but that's good it means I can eat less and get by fine so that should be a lesson to me! Although I was starting to get hungry - and only made it till last meal b/c I was working out.

OHS is no longer on the suck list

Okay, it's not like I'm great at them. They're still ugly, I'm sure. But I did them in a wod and didn't have to drop the bar ONCE in that wod and they felt the way they're fucking supposed to. Woo! So suck that, Overhead Squat!

Strength set 6am: Back Squat 3x3 @ 155#. These were tough but felt really good. Haven't back squatted in awhile.

Metcon 6am:
5 Rounds for time of: (12 min cap)

1 Snatch (full) @135/95# or 75% of 1RM - used 73#
4 Overhead Squats
10 Pull-ups
Time: 7:32
OHS felt AWESOME! No trouble getting down and Coach Rudy actually told me good job on them!! I DANCED over to the pull-up bar (and probably shouted with a big dumb grin on my face) I was so excited! That is the first non-negative feedback ever on my OHS and I was sooo excited :) Still excited. I power snatched in rds 2 and 3, but got the full snatch in rds 1, 4, and 5.

Skillwork 8pm: Tried to get some snatch work in but just couldn't focus. Tried to switch to butterfly work but same problem. I was just beat after all the traveling, shitty eating, etc this weekend and couldn't push myself into any actual work so went home and went to bed!

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.

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!!!

It felt like summer today. For real.

Maybe that's why I didn't get a whole lotta work done...

Active Rest Day:

OH squat work. Still not able to open fully at the bottom of my squat. I am going to do as my massage therapist suggested and get in a lot of GHD work all week to try and lengthen my upper abs back to normal healthy functionality (sidebar: my massage therapist is Kimberlyn at Ruby Room - if you're on the fence about getting a massage or wanna understand why it's so worth it let me know - i'm happy to tell you all about it. She's PHENOMENAL). Basically she said that the reason my traps always  tight and my my shoulders always incline forward it that my upper abs have been worked far more than the rest of my abs and so my abs don't legthen fully. SO, GHDs will for sure strengthen my abs with lengthening (unlike regular situps that don't work the abs in a shortening motion). Please please please let that fix my OH squat. I am tired of it being an issue.

Worked for a few mins on the PVC doing OH squats and snatch drops with tighter grips to open my shoulders up, per Mike Gattone's suggestion, pre-lifting. Then did 2 sets of 15 reps with the super girl bar (15#), 1 set 15 reps with the 20# bar, 10 reps with 33# bar, 5 reps with 45# bar, and then stayed at 55# for the remainder of my work. Started with a set of 8 at that weight, then did a few sets of 5, and then spoke to Bryce about the wink at the bottom of my squat. After we discussed, I realized I couldn't fix it w/o the GHD work as prescribed by Kimberlyn, so worked in sets of 5 aware of an issue that I couldn't fix. Frustrating, but that's okay - sometimes you gotta work through a sucky situation. But at least I know what the problem is and I can feel it. I just need to be patient, do my GHDs, maybe some camel poses and bikram yoga, and eventually I will get there. I will. Or I will fucking scream.

After I finished my OHS work did 3 sets of 12 GHDs. If my abs don't hurt tomorrow I may start doing 3 sets of 15 a few times a week, and move up to 20 if necessary. I am not patient and while I don't wanna fuck up my abs and hurt myself I have got to get my upper abs lengthened so I can stay upright in my OH squat.

I also need to work on squats up against a wall or bench as Rudy/Bryce said to force myself upright. At this point I'll try anything.

Speaking of scream did anyone else watch the YouTube video Rudy posted? Jerk.

--

Nutrition:

Forgot to eat breakfast. Well, less forgot and more I slept in (which was awesome) and then didn't have enough time to make breakfast before a-coaching with BWood.

2:15 pm - salad with oil and vinegar; 6 oz tilapia picatta, pomegranate iced green tea (sans sweeteners)

4:30 pm [Pre-wod] - was not hungry at all. Had 1 oz. lamb roast and gave up.

6:15 pm [Post-wod] - 9 oz of 1 Muscle Milk lite. Full container has 20g protein, 9 carbs, 4.5g fat... so I drank 13g protein, 6 carbs, and 3g fat.

8:00 pm -  8 oz. grilled pork chop with sweet potato au gratin (mmhmm. it was as delicious as you're imagining), and brussel sprouts. Two drinks (vodka) plus fruity stuff. 1/2 chocolate lava cake (yum).

I can't believe how little I ate today! No wonder I was low on energy at the box.

the AllDay Chipper makes me less than chipper

Congrats Anthony "AllDay" Dayrit for becoming the CFC March Member of the Month. You, sir, are a badass for sure. I read your blog every day and am constantly impressed with your work in the box.

Massage. Get some. I heart massage days.

I'm actually excited about today's WOD. It looks horrendous. It looks long and exhausting but for some reason these are the type of WODs I tend to excel at... which is weird b/c I always thought endurance was one of my bigger struggles. But, I think it's less the endurance that I struggle with, and more the power of the wod and sustaining that power for short-extended periods. When it's a WOD that you've gotta pace it a bit I tend to do well. Hmm. Good to know I guess. Of course, I know that means I need to be working in the time domain that I'm failing in (short wods)... but they're just not as fun... probably b/c I'm not as good at them. Damn it. Stupid cyclical problems.

From NY/NJ Sectional (25 min cap)
30 Overhead squat (95/55 or 40-50% of 1RM of average lift in series)
30 CTB pull ups
30 Power snatches
30 Toes-to-bar
30 SDHP
30 Air Squats
30 Kettlebell swings (1.5/1 pood)

THAT above was written before I did the wod. Yuck. It was awful. Took 19 min and some seconds... 5 minutes of which were spent JUST on OH squats. They weren't heavy just awkward. I didn't warm up with them. Which was stupid. Stupid. Stupid. As punishment for being so stupid tomorrow is just a skills day. On OH squats. Maybe add in tabata row to punish myself some more. Stupid.

CTBs were 5s, then down to 2s and 1s by the end. Felt pretty good though. Snatches weren't heavy - just not used to stringing these. Did sets of 3-5. TTB in 3s and 2s. SDHP 6/6/6/6/6, squats 10/10/10 WAY faster than i expected - I flew through these. KBS 10/12/8.

--

Nutrition-

5:30 am - 2 eggs with asparagus, mushrooms and onions sauteed in coconut oil. 1 c. coffee with 1/4 c. coconut milk.

12:45 pm - 3 oz. roasted lamb (with sea salt). 8 oz. of kale + WF sauteed mushrooms/zucchini/peppers/red onions + asparagus with a bit of balsamic on top. Totally surprised how long I made it w/o wanting lunch. Normally I would've been starving hours before this. I think that the coffee I've been drinking is what tides me over longer. We'll see.
4:30 pm [Pre-wod] -  3 oz. sole, 1 cheery pie larabar. 
6:45 pm [Post-wod] - tequila with blackberry/mint/lemon. Delicious. Burger from J Wellington's with fried egg, giardiera peppers. Sans bun. Three of Jonny's french fries. 
10 pm ish - Coconut milk with dark choc chips, almond butter, and some enormous California grapes :) Variation on Amy's suggestion for healthy yummy fat treat for recovery after tough wod day.

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.

"I'm no longer wincing when I watch you do an OH squat"

Workout:

Strength set - OH Squat 5x1 @ 80#. I used my 1RM b/c I know that isn't the heaviest I can go based on strength, I'm just being limited by my  horrendous form. And when I say horrendous, please know I am not exaggerating. Need to remember to lead with my butt and not let my knees drift forward. Today I practiced getting down into an OH squat in front of a bench - about four-five inches away. Need to repeat that with a PVC until it becomes natural. I did make progress. It's still really ugly, but Rudy managed to give me a pretty big compliment about it after I worked it for awhile... see the title of this blog.

Met con was an AMRAP. 12 min: 5 burpees, 10 pull ups, 15 sit ups. Post WOD skill - 3 x max handstand push ups with 1 controlled negative at conclusion of each set (90 seconds rest)

6 Rounds + 5 burpees/10 pull-ups/6 sit-ups

Used the fat bar since I need to get used to working on it. Strung 5/5 the first 2 sets, then broken into 2/3s after. Started ripping my left hand down near my palm, realized I was overgripping and loosened my grip a bit, sorta releasing/relaxing my grip once my chin was over the bar. Then I ripped on my right hand. Go figure. Not bad though, doesn't hurt today at all.

Good workout. Kept moving throughout but would've like to be closer to unbroken on the pull-ups. Need to work on those on the new bar more.

--

8:30 am (ish) - 2 eggs, ~4oz rainbow chard.

12:30 pm (ish) - 4 oz. assorted butter lettuce, 2 oz. baked eggplant, 3 oz. grilled sole with 1 t. avocado oil + balsamic vinegar

3:30 pm - ~2 T. cashew/almond/macadamia nut butters, 3 slivers dried organic apples (no sugar/additives). i c. chocolate puerh tea with 2 T. coconut milk.

5:45 pm [Pre-wod] - 3 oz. grd. lamb with ~4 oz. rainbow chard and 4 slivers dried organic apples.

10:30 pm - steak fajita meat with onions and red peppers (whole thing was probably 10 oz. though I'm not sure of the ratio vegis:meat). Ate some of the rice & refried beans.

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

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

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

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


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


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


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


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

2k row - could've been better

2 k Row today. Finished 8:34.9 Prev 2k row was 8:39, so 5 sec PR.

I RUSHED out of the gate on this one. Had my iPhone and Rihanna's Shut up and Drive was the first song up. Sooo, I jammed to the song and I rowed. Fast. Stayed under 1:48 for the first 500m. What a mistake. I crashed and burned and the rest of my row was around 2:10. Super disappointing, but lesson learned - music is something new I'm adding into my training and so I've gotta work out the kinks. Also, I've been pulling 1:45 for my 250m and 500m rows for the past few weeks which got me a bit too excited about my improvement. Thought I could row at that pace and then slow to 1:55 for the remainder. Should've paced to go under 2:02 all the way through the row and no faster than 1:55 until the last sprint at the very end. Next time :)

Ended the workout with a bunch of HandStand holds, and a few HSPU to 2 abmats. Also scared the shit outta Mandie, Bryce, and Emmitt by trying to get my ass up on the wall on paralettes. It was NOT a successful attempt. The 2nd time though Emm and Steve pulled me up a bit and then I held on up there for a little while. Nice to change it up adn try something new, even if I suck at it :)

Then, played 6 games of vball. We came in second in our season. Wanted first obviously, but was okay getting beat by the team who took first. They were better than us, so I can accept that. Also, the captain of their team (I am making that up - who knows if he the capt was but he seemed in charge) invited me to go to the bathroom with him while we were waiting on Megan and Jason to get back from the bathroom. So, there's that.

Developed a supplemental workouts calendar to supplement my training with the things I want to focus on the most. Will include:

• 1 full day of rest each week. FULL-ON REST. This is important if I am going to be able to continue to myself as hard as I want to with supplemental work and our regular programming.
• 1 active rest day (bikram yoga and/or skills but no metcon or heavy lifts)
• 1 day gymnastic work (pull-ups, muscle-ups, KTE, TTB, etc.)
• 1 day OH work (OH lunges, HSPU, HS negatives, HS holds, OH squats)
• 1 day Oly work (most likely this will be my day with Roger and Mike)
• 1 day cardio/respiratory endurance work (row, run, mostly sprints but some long distances too, jump rope)
• 1 day deadlifting with Emily

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

Also talked to Bryce a bit about focus. I really wanted to push myself on the CF Total on Monday and was really proud of the numbers I put up. I had my headphones on and only focused on myself and I think I need to incorporate more of that focus into my daily training. Only way I'm gonna improve is to get serious about it... so we'll see where that takes me.
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8:00am - 2 eggs; 3 1/2 oz. mushrooms; 1 cup coffee + 1/8 c coconut milk.
1:15 pm - 4 oz. steak; ~7 oz. mixed butter lettuce, sauteed asparagus & roasted yellow peppers (homemade so not soaking in oil), with 1/3 avocado, white truffle infused grapeseed oil & balsamic vinegar, black pepper and a shake of sea salt. Delicious. Anyone who doesn't like salads isn't doing it right. Amazing.
-Had some cashew/almond/macadamia nut butter today at some point as a snack. Not sure when :)
4:30 pm [Pre-wod] - 4 oz swordfish; 1/2 coconut cream larabar.

5:30 pm [Post wod] - 2 oz. skate wing.

6:30 pm [Pre-vball] - 1 oz. skate wing; 1/2 coconut cream larabar.

-During vball - 1 L water plus 2 bites of Jason's oatmeal raisin power bar.

10:15 pm - 3-4 oz. no salt rotisserie chicken; kale, roasted yellow peppers, handful raspberries with 1/4 avocado; white truffle infused grapeseed oil & balsamic vinegar

If you can dodge a wrench...

A-coached the 11 on Thursday. Jogged to and from the box about 5-6 minutes each way for 0.5 miles. Jog there felt nice and leisurely, jog back felt like shit. I was gonna try and sprint and see how quickly I could make it home but I did not feel good. I'm guessing it was b/c I was hungry? Or, hate the cold (it felt colder later in the day. Weird.)? Or, maybe b/c I hate running and haven't done it is so long my body was rebelling... Looking forward to the 5k run tomorrow!!

Friday - coached my first class today! Didn't get to plan for it, but I think I did alright. Didn't feel nervous or unsure (except for a few moments here and there - "Can we have music?" "Ummm, suuuure, I can make this thing work... somehow"). Was a difficult class for just one coach (esp a new coach) as four separate workouts were going on at once, one of which included instructing athletes on muscle-ups! Felt good about it though - was able to move around the room (give a few instructions, watch for the first few tries and then have them repeat the motions while I walked around to check on others, come back for step 2, etc.).

Ran a 5k today. I've ALWAYS hated running. ALWAYS. First 5k run ever was by myself after I'd been CrossFitting for about 6 mos. 8/2009: sub 47 mins. Yeah. THAT bad. 2nd 5k was in 11/2009: 31:07. Today: 28:44. Woot. I may start running sometimes. Running sprints and running longer runs. To include 5ks. What? Who am I??

The new Skinny Pete 5 k is a slightly longer run (3.22 mi). Also, I almost died running into the black pit of despair (front hallway), and then toppled over Murph who was proud of my improved run pace... so much so that he ran right under my feet and tried to jump up as I tried to cross the finish line. Yaay me! for not biting it in front of everyone at the box. It was close though.

OHS work - 5-3-1+ reps @ 57#, 65#, 73#. Got 2 reps at 73. Struggled getting my butt back first. Haven't played much with OHS and heavier weights. I've been working on super light weights and multiple reps but haven't spent enough time on reps at heavier weights. Guess I know what I need to do. What was I thinking anything, working low weights repeatedly?? Constantly varied means... well, constantly varied. silly girl.

And then, I played Dodgeball with E-Diesel. I couldn't believe I agreed to play but she needed another girl and, seriously? It was a lot of fun. A lot. Would totally do it again :)

Didn't track nutrition yesterday or today. Meh. I'm pretty okay with that. Ate paleo. Gotta head to bed. It's 1 am and I've gotta a-coach and wod tomorrow first thing.

OH and I ordered some great CF shirts and they came in today. Awesome shirts. I heart CF.

1st Qualifier WOD for the A-Team

Qualifier Wod. Current Rank: 5th
3 rds: 10 thrusters @ 85#/ 10 burpees
8:something. Maybe 8:15? :17?

Got through round 2 at 3:30 and thought I was just gonna crush this wod. Then apparently took a nap. Not sure what took so long in the last rd. Once I realized I wasn't gonna finish before the current 3rd place I stopped and was gonna quit, thinking it didn't matter anymore but then remembered that every place gets points so had to get back in. That likely cost me 4th place in this wod. Idiot. Oh well, back in for another qualifier tomorrow!

Also, followed the metcon up with some power snatch work: 5-3-1 reps of 70-80-90% of max snatch. Too bad I thought my max snatch was 83#. It's actually 78# (I can muscle 83# up, but haven't hit it properly) . Oops. Did 58#-68#-75#. Took a bit to get into a rhythm (plus I was kinda burnt out after the metcon), but the 58# felt good in reps 3-5, 68# felt good on the 3rd rep. The other non-good-feeling reps were mostly muscled-up overhead. When I first learned snatches I couldn't get my ass down into a full squat, so they were all power. Now that I can get down, I hate power snatches. You'd gotta throw the damn bar way too high for my liking. Meh. Then did a few OHS with the pvc, the 15#, and 20# bars. Worked on form and fast sets of 10 at each weight. Felt SUPER easy. Didn't want to go up in weight at all - just waned to run through the motion and get my body more accustomed to this lift.
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Nutrition

8:35 am - 2 eggs, 7 oz, rainbow chard sauteed in 2/3 T. coconut oil.

11:00am - 8 oz coffee with 1/2 c. coconut milk

1:30 pm - 2 1/2 oz. skate wing sauteed in garlic, pepper, and 1/2 t. avocado oil; 1 1/2 oz. raw kale tossed with 1/2 t. white truffle infused grapeseed oil, 10 cut up blueberries, squeeze of fresh lemon. This wasn't a lot of food in ounces, but kale takes up so much damn room on a plate! We'll see if I get hungry early or if this tides me through to my next meal :)

3:15 pm  [Pre wod] -  Nope. 1 T. cashew butter, 2 oz. no salt rotisserie chicken breast. (Didn't realize this was my pre-wod meal. Forgot that I had to work out at 4!!)

4:00 om [Pre-wod cont'd] - chugged ~8 oz coconut water

4:45 pm [Post wod] - 2 1/2 oz. skate wing sauteed in garlic, pepper, and 1/2 t. avocado oil; ~8 oz coconut water

6-7 pm [During vball] - ~8 oz. coconut water.

7:30 pm - 1 tagalong. I heart Chris Skafidas. After these damn qualifier wods are over I'm eating the other four. Not all at once mind you. The donut coma is still too fresh a memory. I'm keeping them in the freezer so they won't go stale, Chris, don't you worry.

9:30 pm - 4 oz. no salt rotisserie chicken breast sauteed with white truffle infused grapeseed oil and 3 oz. cooked mushrooms on top of 3 oz. kale with lemon and avocado oil. Approx. 1 T. oil total. Plus 1 T. cashew butter.

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.
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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.

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.

Sectionals Day One

So, I DNF'ed the first wod. MAN was I pissed. I could not get any OH squats. I think the clock hit 20 minutes after I got, 4? 5? And, I'm not really sure I got them... the judge may have felt bad for me. I got to OH squats pre-eight minutes in, and stayed there. I just couldn't get low and keep that effen bar over my head.

Also, I nailed myself in the head. It didn't really hurt, though I have a knot on my face (worse than my kettlebell nailing in the face two weeks ago). And it's red. And sore. Didn't hurt at the time really though, just thought "Fuck I just nailed myself in the face. Why did the other judge tell me to "jerk it in the front" which ps is MADE UP. I think she meant snatch it. Idiot.

Unrelated side-note: Amy and I are laying in our hotel bed watching tv and a commercial just came on... playing Lady Gaga's Paparazzi, with close-ups of doggies. What?! Thought I'd share that with you.

The 1st wod ended though, thank god. And while I was so unhappy about it, I didn't quit, I sucked it up and stuck it out. After the wod ended I went outside, collected myself, dealt with the disappointment and frustration of failing the wod and then came back in. It took a heat or two to feel "in it" again, but then I moved on.

And then, I felt AWESOME after the 2nd. Clean and Jerks - 17 reps (though they posted 15 on the site... I was sure he told me 17, I'll have to check on that tomorrow) @105#. I felt strong getting through so many. It was great to end the day on a high note.

Sectionals wods announced... four days until we compete

Sectional wods for Saturday have been announced!!!!

Good news is, I can do all the movements and all the weights in the wods. 2nd wod is a 5 minute AMRAP Clean and Jerk @ 105... heavy as all hell, but I've been doing metcons with that weight for the past few weeks (I started doing the metcons at 95 but moved up to 105 so feel okay about that). Shooting for anywhere from 15-25. I've never done a metcon like this so just don't know where I'll be, but if I get one every 20 seconds I'll hit 15. That's the minimum I would like to hit.

The 1st wod is a bit trickier for me. It's 20-Thrusters, 20-SDHP, 20-Push jerks, 20-OH squats, 20-Front Squats, PLUS, while you're doing all those reps, every 60 seconds the clock beeps and you have to drop and do 4 burpees. I'm glad the wod starts with thrusters so I can be fresh for those and knock them all out in the first minute. Assuming I don't break or fail any reps I should be able to do that. SDHPs at 65 suck - we did these a week ago at this weight and they blew. I'd like to aim for getting a few in before my 1st set of burpees, and then after the burpees knock the remaining ones out before my 2nd set of burpees. The PJs, if I can manage not to fail any by pressing out accidentally, should be all unbroken and before my 3rd set of burpees. The next movement will be the toughest movement for me, so I need to be ready for it. The 20 OH squats. I would like to get in sets of 5. I know this is a hard movement for me and heavy at this weight, so will shoot for 4 sets of 5, but if I can go for more on any of those I will. I do not need to take more than 2 minutes for OH squats. I need to pound that into my head - 20 in 2 minutes or less. That's MORE THAN ENOUGH TIME so long as I don't get frustrated, I keep my breathing focused and really warm-up this movement enough to nail it. The 20 Front Squats... it's a low weight for me so should be totally light and the last time we did these it was 3 sets of 10 reps @85# so there's no real excuse for breaking on these unless it's broken by a set of burpees. So, that's my plan.

I came in tonight just to work on OH Squats, as it's my weakest movement. I worked up to 70#. I was able to repeat sets of 3 @ 65# maybe 5x, before moving up to the 70# bar, which is okay. Not ideal, but for today was okay. Tomorrow I'll do less warm-up work at mid-range weights and focus on sets of 3-5 @ 70# and see how that feels. I also intend on working in some SDHP work at 75 or 80#. To punish myself of course, and so I can realize that 65# isn't so bad - even if i hate the movement (ie KBS @ 53# made me want to die, but it also made 35# a cakewalk).

I taped my wrist for the OH squat work (per Roger's advice) but think I should've taped it tighter and maybe with stiffer tape. That's what Chris does anyhow, and it seems to work for him so I'll try again tomorrow, and maybe buy different tape to see how it feels.

I also worked tonight with Rudy for a bit on strict muscle-ups and then kipping muscle-ups. I hadn't gotten to work with Rudy in a long time, I missed you coach!! Those were fun, and I was pretty close (so close that after I tried a strict muscle-up, Bryce tried one. I'm pretty sure he was thinking, "Hell, if KERRY is that close I sure as shit can get one"). I feel like if I work on these once a week I'll be able to have them (at least one kipping or strict) in a few months.

There's just so much that I want to do it's hard to focus on any of the single things long enough to see huge improvements unless it's a lift (like cleans) that we do all the time... hmmm... maybe I should actually do something about that with this blog... like have a suck list with improvement deadlines for myself? And track progress of specific movements/skills/lifts that I want to improve? Ugh. Do I really need to assign myself more work just as I'm getting to the end of my sectional training?? Obnoxious. Unfortunately a good idea though...
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Nutrition
10:00 am - 1 egg; 2 oz. filet of beef; 8 oz. onions, mushrooms, rutabagas, and a bit of eggplant sauteed in 1 T. coconut oil. Tasty, warm, and filling breakfast.

12:45 pm -  2 oz. cod; 2 oz. parsnips; 1/4 c. coconut milk poured over 6 walnut halves, 1 macadamia, a pinch of coconut flakes, ~12 dried cranberries, pinch of dark chocolate chips, 1/2 t. unsweetened cocoa powder.

2:20 pm - 2 T. almond/macadamia nut butter with some preserves spooned on top. Annoyed not to have sunbutter, but I have to cut back. I'm not buying it for a week (if I can manage that long). Maybe 2.

5:30 pm [Pre-skills work] - 4 oz. yellowtail sashimi, 8 oz. coconut water, a few walnuts/macadamias/dried cranberries

8:00 pm [Post-skills work] - 4 oz. salmon sashimi, 8 oz. coconut water

9:45 pm - 3 oz. cod; 9 oz. rutabagas, onion, mushrooms, red chard; eggplant sauteed in 1 T. avocado oil

Front Squat PR, Jeremy PR almost 3x heavier, AND FASTER!

Bikram @ 10 this morning. Sore muscles did not want to stretch very much. I felt sleepy during the 90 min workout, and wanted to close my eyes in the "dead body" pose every time we got into it (which is after, like, half of the poses). I realized after I was in class that I hadn't eaten any fat this am which probably contributed to my sleepiness. Plus I cut back my coconut water intake pre and post wod by 1/2. I think I was having too much and while my performance was feeling great, I just felt heavier than usual... dunno what's been going on recently but I think I should cut back my fat intake and also my fruit/coconut water intake and replace (if I need more sustenance) with vegis with lower glycemic loads.

After class ended I stuck around a few minutes and used the hot room to get in one of the stretches Mike showed me (sit against the wall with butt up against wall at all times, butterfly the legs out, feet in close, arms back against the wall at the sides with palms out, elbows at the sides to start then stretch the hands up and over the head moving so that finger tips meet in the center above the head, then back to the sides and repeat). Did it six times and progressively held the stretch a bit longer each time. It still hurts, but that's okay - once it finally stretches those muscles out and doesn't hurt anymore it'll be all the more sweet.

After bikram and lunch I was SUPER tired. I need to get more sleep (says the girl as she writes in a blog at 11:45 pm).

CF at 6:30pm.  Strength portion felt great. Front Squat - Find new 1RM. Got 155#, failed at 160#.10# PR!!

"Jeremy"
Three rounds, 21-15-9 reps for time, of:
Overhead Squats (95/65# Rx'd, or 50% of 1RM OHS)
Burpees

So, I've done Jeremy before. In May 09 @ 8:46 using the 15#... or as I called it (on the CFC site) using the "tiny silver extra girl girl bar." Tonight I used 53# and my form was messy. Sloppy. Ugly. I dunno if I got low enough every time, and I sure as shit lost my locked arms repeatedly and has to press back out (does that count?). I wasn't tired because the weight wasn't heavy and I didn't go fast because I had to concentrate to get my form at least passable, so it was never muscle fatigue. Just poor form and struggling through the that. The burpees were all unbroken and the OH Squats were 5/5/5 in rd 2 and 4/5 in rd 3. I dunno how I broke rd 1 b/c I was too frustrated. Amy pushed me through the burpees and reminded me to throw my ass on the ground instead of controlling my descent and shouted not to break or even think about breaking. Didn't write down my time - will look it up tomorrow and put it in this post. <--My time was about 8:16. Ugly as shit form, but heavier and faster, so that's at least partially good :)

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Nutrition

8:30 am [Pre-bikram yoga] - 1 egg, 2 oz. turkey breast, 8 oz. coconut water

12:00 pm [Post-bikram yoga] - 4 oz. coconut water, 8 oz. chili, 2 T. guacamole.

1:45 pm - 2 1/2 T. sunbutter, 1 cup coffee + coconut milk and 1 t. raw sugar

6:10 pm [Pre-wod]- 2 oz. no salt turkey, 8 oz. coconut water, 2 T. sunbutter

7:30 pm [Post-wod] - 2 oz. grd turkey

9 pm - Dinner at Vermillion with Danielle, Alex, and Amy. Enjoyed 2 drinks (one with hot chilis... my lips tingled for the rest of dinner - amazing); amuse bouche of white chocolate/cauliflower soup + bean something fritter; appetizers split b/w all us - artichokes, mussels, scallops, duck vindaloo; amazing fall off the bone ribs (only ate about 3 oz of this); then split b/w all of us dark chocolate molten cake, pumpkin bread pudding, masala hot chocolate. The food was A-MAZING. I love that place. And while I cheated, it wasn't that bad. I didn't feel bad anyway. Glad I got 2 workouts in today to make it worthwhile :)

What I didn't eat today...

Rudy - we took this pic on New Years thinking of that HUGE piece of cake you ate at FGB IV.

And by "piece" I mean the entire right side of the cake.

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:

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.

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.