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.
Showing posts with label Press. Show all posts
Showing posts with label Press. Show all posts
Tuesday, May 10, 2011
Monday, March 8, 2010
CrossFit Total + me = PR! No ice pack today!!!
CROSSFIT TOTAL!!!
CFT = 530 (PR!! Prev CFT was 490)
BS - 190# (prev CFT was 165#, prev PR before that was 185#, so back on track!)
Press - 85# (matched PR)
DL - 255# (prev PR was 240#)
Woo!!
Tonight I was tired of not feeling proud of my wods. I decided that I was gonna go in and fucking lift. I wasn't going to be social, I wasn't going to hang out, I was going to lift heavy ass weights (HAF for Emmitt), and I wasn't going home without a strong showing tonight. Downloaded some angry music (Megadeth, Pantera, Korn, Marilyn Manson, Hatebreed, Godsmack... you get the idea) and then I worked by myself, with music loud enough to block everything else out. Next time I need to get a playlist ready as I constantly flipped around in the beginning, as some Pantera songs that I like to listen to on any other day aren't good for lifting... by the end I gave up and was listening to Marilyn Manson's The Beautiful People on repeat so I wouldn't have to mess with it. Will def set up a good playlist before my 2k row. This was especially beneficial for me. Helped me focus just on me, which is helpful since right now I'm struggling with focus and pushing myself beyond my usual limits/capacity.
A great fucking day.
PLUS, Em mentioned a 10 week deadlift program by Ed Coan (renowned as a 220-lbs powerlifter who has set over 70 world records. 70?!?!) that she wants to try and I think I'm gonna take her up on it. Sounds awesome, and I could use some substantial growth in all my lifts/wods so I'm excited to start it. Here's an interview with Ed Coan. Pretty fucking cool.
http://www.criticalbench.com/Ed-Coan.htm
Great quote from the interview:
Not sure if I'm gonna keep posting nutrition... I guess I'll do it awhile longer... it is helpful I think to keep oneself on track. We'll see.
--
Nutrition
CFT = 530 (PR!! Prev CFT was 490)
BS - 190# (prev CFT was 165#, prev PR before that was 185#, so back on track!)
Press - 85# (matched PR)
DL - 255# (prev PR was 240#)
Woo!!
Tonight I was tired of not feeling proud of my wods. I decided that I was gonna go in and fucking lift. I wasn't going to be social, I wasn't going to hang out, I was going to lift heavy ass weights (HAF for Emmitt), and I wasn't going home without a strong showing tonight. Downloaded some angry music (Megadeth, Pantera, Korn, Marilyn Manson, Hatebreed, Godsmack... you get the idea) and then I worked by myself, with music loud enough to block everything else out. Next time I need to get a playlist ready as I constantly flipped around in the beginning, as some Pantera songs that I like to listen to on any other day aren't good for lifting... by the end I gave up and was listening to Marilyn Manson's The Beautiful People on repeat so I wouldn't have to mess with it. Will def set up a good playlist before my 2k row. This was especially beneficial for me. Helped me focus just on me, which is helpful since right now I'm struggling with focus and pushing myself beyond my usual limits/capacity.
A great fucking day.
PLUS, Em mentioned a 10 week deadlift program by Ed Coan (renowned as a 220-lbs powerlifter who has set over 70 world records. 70?!?!) that she wants to try and I think I'm gonna take her up on it. Sounds awesome, and I could use some substantial growth in all my lifts/wods so I'm excited to start it. Here's an interview with Ed Coan. Pretty fucking cool.
http://www.criticalbench.com/Ed-Coan.htm
Great quote from the interview:
Interviewer: "You don't train muscles like biceps?"
Ed Coan: "Nope, biceps are like ornaments on a xmas tree"
--Not sure if I'm gonna keep posting nutrition... I guess I'll do it awhile longer... it is helpful I think to keep oneself on track. We'll see.
--
Nutrition
8:15 am - 2 eggs; broccoli sauteed in 1 t. coconut oil and red pepper flakes (spicy and YUM!)
9:00 am - coffee w/ 1/8 c. coconut milk
10:30 am - cashew cookie larabar2:00 pm - ~6 oz. hamburger on salad greens with grilled portabellas, carmelized onions, avocado, oil, balsamic vinegar, tomatoes; ~9 oz. herbal tea. Delicious.
6:30 pm [Pre-wod] - 3 oz. grilled tuna steak; ~6 oz. coconut water; 8 oz. coffee + 1/8 c coconut milk.
8:30 pm [Post-wod] 2 oz no salt turkey breast, ~3 oz. coconut water.
Didn't feel like making dinner after the workout, so skipped it. One missed meal won't kill me, right?
Monday, February 15, 2010
More cheating... plus workout
I need more time to chart out my goals. I'll work on it and post when I've got it down.
Workout:
Press 5-5-5+
(1rm+5=90) 58.5%, 67.5% 76.5%
53#-63# -69# (x 8reps!)
(should've been 61 on the 2nd rd, but easier to set the bar this way)
Then, 5 Rounds for time of:
15 Push press (50-55% of 1RM used above, so 50#)
15 Box jumps (24"-20")
I think my time on that was about 6:10ish after 5 rds... but I'm not entirely sure... because I kept going and did 6 rds instead of 5. Because I'm awesome. And because when I have too much sugar I don't function very well. Who knew?
--
Workout:
Press 5-5-5+
(1rm+5=90) 58.5%, 67.5% 76.5%
53#-63# -69# (x 8reps!)
(should've been 61 on the 2nd rd, but easier to set the bar this way)
Then, 5 Rounds for time of:
15 Push press (50-55% of 1RM used above, so 50#)
15 Box jumps (24"-20")
I think my time on that was about 6:10ish after 5 rds... but I'm not entirely sure... because I kept going and did 6 rds instead of 5. Because I'm awesome. And because when I have too much sugar I don't function very well. Who knew?
--
Nutrition
10:45 am - 3 egg whites, 1 yolk; 1/2 banana in 1/8 c. coconut milk with 2 crushed macadamias and 3 walnut halves with 10 dried cranberries
1:00 pm - Amy's bday lunch. 1 beer. For the table - Mac n cheese and Pork fries (waffle fries topped with bbq pulled pork and cheese). Split the Mayhem burger (Sliced Jalapenos, Pancetta, Pepper Jack, Giardiniera Mayo) and the Lair of the Minotaur burger (Caramelized Onions, Pancetta, Brie, Bourbon Soaked Pears) with Mo. Barely got a few bites of either half in. DNF'ed on the burgers for sure.
2:15 pm - 1 cup coffee, 1 banana cupcake with chocolate frosting, 1/2 red velvet cake cupcake. Amazing.
Like yesterday, I felt SUPER tired after the sugar binge, and struggled while shopping with Amy around 4pm. Was gonna take a nap but couldn't fit it in. No pre-wod meal b/c I was still full.
8:15 pm [Post-wod meal attempt] - approx 1 oz. salmon sashimi. Couldn't force it down.
10:15 pm - 1 c. SleepyTime tea to try and make me sleepy so I'd go to bed early. Added 1/2 t honey b/c my throat is killing me from screaming all wkend.
2:15 pm - 1 cup coffee, 1 banana cupcake with chocolate frosting, 1/2 red velvet cake cupcake. Amazing.
Like yesterday, I felt SUPER tired after the sugar binge, and struggled while shopping with Amy around 4pm. Was gonna take a nap but couldn't fit it in. No pre-wod meal b/c I was still full.
8:15 pm [Post-wod meal attempt] - approx 1 oz. salmon sashimi. Couldn't force it down.
10:15 pm - 1 c. SleepyTime tea to try and make me sleepy so I'd go to bed early. Added 1/2 t honey b/c my throat is killing me from screaming all wkend.
Tuesday, February 2, 2010
I'm going to kill my cat...
...seriously he keeps finding random shit to tear up and play with that makes loud noises and I'm trying to get ready to go to sleep. I have to keep getting out of bed and hiding the shit he finds to play with. Obnoxious.
Wod and then volleyball tonight.
Press 5-3-1+
1RM @ 67.5%/76.5%/85.5%
1RM @ 67.5%/76.5%/85.5%
58#-65#-73# (x 6 reps)
Then, for time (from 2009 Hell's Half Acre Regional):
21-15-9
Box jump (24")
Kettlebell swings (1.5/1 pood = 35#))
Sumo-deadlift high-pull (95/65#)
Time - 7:26
SDHP felt terrible. I really need to set aside time to work on that movement. It's one we don't do especially often and it always feels soo very heavy. Bryce said to think of it like a clean... It feels nothing like a clean though, and while I imagine that I could do a 65# hang power clean for a 21-15-9 wod unbroken, my sumos were nowhere near unbroken. I strung a bunch in the front end of the wod, but by the end I was in 3s mostly and a few singles. I also dropped the bar and Bryce took away a rep. I forgot we weren't supposed to drop. I definitely dropped others. I didn't remember the no dropping rule until I got called out in my 9 set. Was a bit leery with 24" box jump and had more trouble landing in the right place (which helps me get back on in a fast pace) so wasn't able to string them as well as usual.... I still got a bunch in a row but I wanted these unbroken. KBS @ 1 pood are AWESOME. All unbroken. Afterward the workout, however, more KBS was NOT AWESOME. I tried Chris' new KBS technique and nailed myself in the face with the bell. I can't wait to see how hot I look tomorrow with a big ass purple bruise on the bridge of my nose. It better go away by sectionals.
Dead Hangs - 5-3-3 (not sure about the # in the 2nd set). 2rd set i tried to do a switch grip with hands facing opposite the normal way I do them. I didn't like that. I like my right hand facing away from me and my left facing in.
Volleyball @ 8. Great 3 games. We won. Yaaay!! Rudy played - I forgot how fun he is to have on the team! He's great, which is a huge bonus, plus he's super supportive - always cheering us on and congratulating us or making us laugh. Definitely a great person to have on your team. Thanks for subbing, coach!
I noticed in game 3 that the other team looked a bit worn. One girl was sweating a lot and I realized I wasn't sweating at all. And then I thought about how I had done a hard ass workout just 1 1/2 hrs before vball. It reminded me of how far my endurance has improved since starting CFC. I love CrossFit.
Oh, and I had a small tear on my right hand that I though was fully healed, but it split open today during the SDHP, which sucked. It only hurt a tiny bit though, and I was glad we had Dead Hangs to do post-metcon instead of kipping pull-ups! Sucked during vball though. I could feel it pull when I hit. Or served. Or set. So, pretty often, but again it was a dull pain so no big.
--
Nutrition
9:00 am - 1 egg + 2 egg whites; 6 oz. rainbow chard sauteed with 1/2 T. coconut oil, one pinch coconut flakes, ~1/16 c. dried cranberries; 1 small glass of water
12:00 pm - Emmitt's brownies. 3 of them. Mmm. Delicious. I heart Emmitt.
1:45 pm - 3 oz. spicy turkey jerky; 5 oz. rainbow chard sauteed with 1/2 T. coconut oil, one pinch coconut flakes, ~1/16 c. dried cranberries; 1 t. coconut cream; 1 small glass water; 1 chamomile tea (no caffeine)
5:20 pm [Pre-wod] - 11 oz paleo lasagna & spaghetti squash (leftovers from when Mo and I made it - some lamb sausage - probably ~1/2 oz to 1 oz), 1 T. sunbutter
7:15 pm [Post-wod] - trio bar (thanks, JJ!)
--
Oh! and one last thing. I did the stretches Mike suggested - once at the box after acoaching at 11, once at the box after my metcon today, and then again after vball. Both times at the box I laid on the roller for about 5 mins or so, and then the 1st and 3rd times I did the butt against the wall and arms up. I can already see significantly improved mobility. I also reviewed the snatch movements with a PVC. It's good to get in stretching and focus on the technique for a bit each day. I hope I remember to continue :)
Monday, January 25, 2010
Amy. I like you. But the bar hates you. - MG
Started the day off with a fun workout,
Press 3-3-3+
1RM (use CFT weight - 85#) @ 63%-72%-81%
54#-61#-69# (x 6 reps)
Metcon: 3 rounds, Work 1 minute at each station for total reps of (FGB style):
Wall ball @ 14# to 10'
KBS (53/35) (dropped kb's are a non-rep)
Double-unders
Rest
Optional Post WOD
3x max HSPU (90 seconds rest)
Press felt strong. I felt good on those. I was excited about this metcon. Three exercises I am crap-ola at, so I couldn't miss this wod. Had evening plans (will explain later), so came in at 9am to get this in. Total was 123, WB reps 9-11-16, KB 23-19-20, DU 11-5-9. My 1st rd of WB was horrendous. Sad really. I missed way too many reps. I should have warmed up throwing at the red with a 20# WB. I've noticed that with WB and HSPUs I have to warm up the movement moreso than the other movements before I start them in a wod, and need to remember that in future wods - otherwise I will suck ass the first rd (note the steady improvement in nailed attempts as the rds progressed). Also, still not used to working out in the am. Need to remember to drink coffee if I'm feeling tired before the wod. The KBS were the LIGHTEST THINGS EVER! I was completely off-balance and almost threw the KB behind me to start out rds 1 and 2. Never thought that would happen :) Realized in rd 3 that I could pick up the speed since the weight was so light, but had never done a KBS that felt so light, so didn't realize how much faster I could've gone until the last 20 sec in rd 3. All unbroken here. The double-unders were, well, double-unders. But I kept my head and didn't get frustrated. My mental game has really improved as far as keeping my cool and not getting frustrated- now I just need to improve my mental focus to push past what I see as my current limits.
Skipped the HSPUs since I knew I was working on Snatches for a few hours that night so decided to move those to another day. Don't let me forget!!
Amy and I scheduled an olympic lifting session with Mike and Roger - awesome. The two of them worked with us for about 2 hours on snatches (5:30-7:30pm). Huge improvement! Worked up to 66#, which is a NEW PR on the full snatch :) And it didn't feel heavy, so I know I have more in me, but after snatching for 2 hrs I played it smart and didn't go up any higher. Mike gave me a shit ton of stretches to improve my flexibility on this lift and was even able to get my grip closer in which made a huge difference. I heart Mike and Roger.
Press 3-3-3+
1RM (use CFT weight - 85#) @ 63%-72%-81%
54#-61#-69# (x 6 reps)
Metcon: 3 rounds, Work 1 minute at each station for total reps of (FGB style):
Wall ball @ 14# to 10'
KBS (53/35) (dropped kb's are a non-rep)
Double-unders
Rest
Optional Post WOD
3x max HSPU (90 seconds rest)
Press felt strong. I felt good on those. I was excited about this metcon. Three exercises I am crap-ola at, so I couldn't miss this wod. Had evening plans (will explain later), so came in at 9am to get this in. Total was 123, WB reps 9-11-16, KB 23-19-20, DU 11-5-9. My 1st rd of WB was horrendous. Sad really. I missed way too many reps. I should have warmed up throwing at the red with a 20# WB. I've noticed that with WB and HSPUs I have to warm up the movement moreso than the other movements before I start them in a wod, and need to remember that in future wods - otherwise I will suck ass the first rd (note the steady improvement in nailed attempts as the rds progressed). Also, still not used to working out in the am. Need to remember to drink coffee if I'm feeling tired before the wod. The KBS were the LIGHTEST THINGS EVER! I was completely off-balance and almost threw the KB behind me to start out rds 1 and 2. Never thought that would happen :) Realized in rd 3 that I could pick up the speed since the weight was so light, but had never done a KBS that felt so light, so didn't realize how much faster I could've gone until the last 20 sec in rd 3. All unbroken here. The double-unders were, well, double-unders. But I kept my head and didn't get frustrated. My mental game has really improved as far as keeping my cool and not getting frustrated- now I just need to improve my mental focus to push past what I see as my current limits.
Skipped the HSPUs since I knew I was working on Snatches for a few hours that night so decided to move those to another day. Don't let me forget!!
Amy and I scheduled an olympic lifting session with Mike and Roger - awesome. The two of them worked with us for about 2 hours on snatches (5:30-7:30pm). Huge improvement! Worked up to 66#, which is a NEW PR on the full snatch :) And it didn't feel heavy, so I know I have more in me, but after snatching for 2 hrs I played it smart and didn't go up any higher. Mike gave me a shit ton of stretches to improve my flexibility on this lift and was even able to get my grip closer in which made a huge difference. I heart Mike and Roger.
--
Nutrition
8:20am [Pre-wod] 1 egg, 2 oz. no salt turkey, 16 oz. coconut water, ~15 walnuts/almonds/pecans/macadamias/dried cherries
Nutrition
8:20am [Pre-wod] 1 egg, 2 oz. no salt turkey, 16 oz. coconut water, ~15 walnuts/almonds/pecans/macadamias/dried cherries
10:00am [Post-wod] - ~3 oz. no salt turkey, 10 or so oz. coconut water
3:50 pm - 2 t sunbutter, ~6 oz. coconut water
5:00 pm [Pre-skills wod] - 3 oz. no salt turkey, 16 oz. Starbucks coffee with 1 T. half and half, 4 raw sugars.
7:45 pm [Post-skills wod] - 3 oz. no salt turkey
9:00 pm - 11 oz. paleo chili (prepared with a ratio of 3:8 protein to carbs, so 3oz. turkey/bison, 8 oz. vegis), 2 T. guacamole
(Six meals today! Oops! 1 more than usual... but with the extra workout I guess it was good, no?)
Monday, January 18, 2010
Rough Day
I'm switching the order up and posting workout first, food second. On to today's workout.
Press 5-5-5+ @ 58.5%/67.5%/76.5% of my 1RM (85#)
50#-57#-60# x7
15 Handstand negatives
Didn't scream once (success!). Felt better on these, however I failed to maintain speed/stay on the wall every time Bryce was watching. And when I nailed it a few times and jumped up excited, he was talking to Chris... not watching. Once I hit the wall and fell immediately on my head. Yep - he saw that one.
WOD#2 from the Rocky Mountain Regionals 2009
Three rounds for time of:
10 CTB pull-ups
10 Front Squats 165/105 or (50% of 1RM back squat)
10 burpees
Wow. Going in tonight I had a healthy respect for the workout. I was excited to go Rx'd on and '09 Regionals wod. I knew 105 was gonna be heavy, but I also knew I have done thrusters at 85# for 15 reps that were heavy but not heavy enough to crush me. I also knew that I could front squat, what, 1 1/2 times Rx'd weight so while this should hurt, I should be able to get through it.
What I didn't take into account was that the bar would start not on a rack, but from the ground. So, not only did I have to front squat that weight, I'd have to clean it. My 1RM squat clean is 105.
Of course, I didn't think about this until after I was standing in front of the bar 30 seconds or so into round one. Hitting my 1RM after not doing any cleans in the warm-up did not happen today. I tried. I really really tried. I tried over and over again. I focused on my breathing. I walked away from the bar and came back, trying to give myself enough energy to get the bar up. Trying to give myself enough of whatever I needed to get it up. I was trying to power clean the bar, and then Bryce told me to squat clean it. I was so flustered I didn't know what that meant. "Get under the bar. You're lifting the bar high enough to get under it, so just get under it." Oh, riiiiight, a squat clean. Receive the bar in a squat. Got it. Except, I just couldn't do it. I don't know how many times I tried and failed. I thought - maybe this is an opportunity for me to just pound away at this weight until I hit it. I'll get it, I know I will, I've done it before and it doesn't feel impossible, I'm just not getting it. Bryce came over and started to take weight off. I didn't want to go down in weight. I wanted to fight for it. I WANTED TO FUCKING GO RX'D. I decided the other day that no matter what, when I compete at sectionals, I'm going Rx'd. I don't care if the wod takes me all fucking day, I'm not lowering the weight and D'Qing. So that's what I wanted to do today - finish. Rx'd.
But I also know that I need to trust my coaches. One of the things that makes working out in a CrossFit box, and our box specifically, better than working out anywhere else is having coaches around to help you, to train you, to push you, and sometimes even to know what's best for you when you don't.
Recently I've been reading blogs and discussing with other athletes how we push ourselves when we should stop because we're too proud or frustrated or whatever the reason. I'm committed to listening to our coaches. I believe in them, and believe they want what's best from me and for me. I don't always agree with them, but I always do what they say. And tonight, when Bryce grabbed the bar and started taking the weight off, I simply reached down to the other side of the bar, asked what he was taking off and followed suit (dropping the weight to 85#). I was disappointed. I heard Chris shout that I had to get these unbroken now. Well, fuck, I was so far behind in this workout of course I had to! Plus, I told myself that if I wasn't gonna go Rx'd weight on the front squats then I would at least do them unbroken. Oh yeah, and the thought of more failed cleans was not especially appealing.
The burpees were next, and those went slower than usual as I felt defeated, but I was still pushing through. Not as fast as I wanted, but unbroken as well. I knew I had to push extra hard to get my head back in the game. Once I got to Round 2 though, I just sorta fell into the wod. I had things to do - 10 CTB, another fucking clean and then 10 front squats, more burpees and then 1 more round. I finished at 9:50.
After the wod, I was disappointed. I was irritated. I thought about how I was going to try this wod again with 85# or 95#. I thought about how I needed to improve my clean strength and technique. I hung out, I ate my post-wod meal, and I rested. I talked with Jonny for awhile about casual things (not relating to my workout, thankfully) and eventually I went home to make dinner and watch Heroes. I enjoyed eating my paleo chili and had a delicious cup of chocolate tea.
Tomorrow I'll have a whole wod's worth of cleans to fight through (I may ask to do full squat cleans instead of hang power cleans to strengthen that movement, since I struggled so with it today). At least I know I'll get an opportunity quickly to work on what I failed at today. So, at least there's that :) See you tomorrow.
--
Nutrition
9:30am - 3 oz. grassfed filet, 7 oz. of yellow peppers, eggplant, & portabella mushrooms sauteed in 1 t. coconut oil
Press 5-5-5+ @ 58.5%/67.5%/76.5% of my 1RM (85#)
50#-57#-60# x7
15 Handstand negatives
Didn't scream once (success!). Felt better on these, however I failed to maintain speed/stay on the wall every time Bryce was watching. And when I nailed it a few times and jumped up excited, he was talking to Chris... not watching. Once I hit the wall and fell immediately on my head. Yep - he saw that one.
WOD#2 from the Rocky Mountain Regionals 2009
Three rounds for time of:
10 CTB pull-ups
10 Front Squats 165/105 or (50% of 1RM back squat)
10 burpees
Wow. Going in tonight I had a healthy respect for the workout. I was excited to go Rx'd on and '09 Regionals wod. I knew 105 was gonna be heavy, but I also knew I have done thrusters at 85# for 15 reps that were heavy but not heavy enough to crush me. I also knew that I could front squat, what, 1 1/2 times Rx'd weight so while this should hurt, I should be able to get through it.
What I didn't take into account was that the bar would start not on a rack, but from the ground. So, not only did I have to front squat that weight, I'd have to clean it. My 1RM squat clean is 105.
Of course, I didn't think about this until after I was standing in front of the bar 30 seconds or so into round one. Hitting my 1RM after not doing any cleans in the warm-up did not happen today. I tried. I really really tried. I tried over and over again. I focused on my breathing. I walked away from the bar and came back, trying to give myself enough energy to get the bar up. Trying to give myself enough of whatever I needed to get it up. I was trying to power clean the bar, and then Bryce told me to squat clean it. I was so flustered I didn't know what that meant. "Get under the bar. You're lifting the bar high enough to get under it, so just get under it." Oh, riiiiight, a squat clean. Receive the bar in a squat. Got it. Except, I just couldn't do it. I don't know how many times I tried and failed. I thought - maybe this is an opportunity for me to just pound away at this weight until I hit it. I'll get it, I know I will, I've done it before and it doesn't feel impossible, I'm just not getting it. Bryce came over and started to take weight off. I didn't want to go down in weight. I wanted to fight for it. I WANTED TO FUCKING GO RX'D. I decided the other day that no matter what, when I compete at sectionals, I'm going Rx'd. I don't care if the wod takes me all fucking day, I'm not lowering the weight and D'Qing. So that's what I wanted to do today - finish. Rx'd.
But I also know that I need to trust my coaches. One of the things that makes working out in a CrossFit box, and our box specifically, better than working out anywhere else is having coaches around to help you, to train you, to push you, and sometimes even to know what's best for you when you don't.
Recently I've been reading blogs and discussing with other athletes how we push ourselves when we should stop because we're too proud or frustrated or whatever the reason. I'm committed to listening to our coaches. I believe in them, and believe they want what's best from me and for me. I don't always agree with them, but I always do what they say. And tonight, when Bryce grabbed the bar and started taking the weight off, I simply reached down to the other side of the bar, asked what he was taking off and followed suit (dropping the weight to 85#). I was disappointed. I heard Chris shout that I had to get these unbroken now. Well, fuck, I was so far behind in this workout of course I had to! Plus, I told myself that if I wasn't gonna go Rx'd weight on the front squats then I would at least do them unbroken. Oh yeah, and the thought of more failed cleans was not especially appealing.
The burpees were next, and those went slower than usual as I felt defeated, but I was still pushing through. Not as fast as I wanted, but unbroken as well. I knew I had to push extra hard to get my head back in the game. Once I got to Round 2 though, I just sorta fell into the wod. I had things to do - 10 CTB, another fucking clean and then 10 front squats, more burpees and then 1 more round. I finished at 9:50.
After the wod, I was disappointed. I was irritated. I thought about how I was going to try this wod again with 85# or 95#. I thought about how I needed to improve my clean strength and technique. I hung out, I ate my post-wod meal, and I rested. I talked with Jonny for awhile about casual things (not relating to my workout, thankfully) and eventually I went home to make dinner and watch Heroes. I enjoyed eating my paleo chili and had a delicious cup of chocolate tea.
Tomorrow I'll have a whole wod's worth of cleans to fight through (I may ask to do full squat cleans instead of hang power cleans to strengthen that movement, since I struggled so with it today). At least I know I'll get an opportunity quickly to work on what I failed at today. So, at least there's that :) See you tomorrow.
--
Nutrition
9:30am - 3 oz. grassfed filet, 7 oz. of yellow peppers, eggplant, & portabella mushrooms sauteed in 1 t. coconut oil
1pm - 4 oz macademia crusted catfish, 2 T. sunbutter, 1/8 c. blueberries
6:20pm [Pre-wod] - 4 oz. imitation crab meat (all gone now - only good meat from here on out), coconut water, 2 T. sunbutter
8:40ishpm [Post-wod] - 4 oz. salmon sashimi, coconut water
9:30pm - 10 oz. paleo chili plus 1 T. guacamole
11pm - chocolate tea w/ coconut milk and 1 T. raw sugar
Monday, January 11, 2010
CrossFit Total + me = Ice Pack on my back. Sigh.
Ate well today -
8:45 am - 2 eggs plus sauteed eggplant/peppers with light oil
2:30 pm - 8-9 oz salad (assorted greens, roasted rep peppers, 1/3 of an avocado, green onions) with 4 oz chicken, 1 oz pancetta, light vinaigrette dressing
5:00 pm [Pre-wod meal] - 4 oz imitation crab meat (not a great option as it's fish with sugar and some soybean additives, but high in omega-3s), ~3/4 serving of coconut juice, 2 teaspoons sunbutter
During WOD drank water + ~1/3 serving coconut juice
9:00 pm [Post-wod meal] - 4 ox imitation crab meat, ~1/2 serving coconut juice.
10:45 pm - Rest of salad from lunch. ~ 2-3 oz. chicken, plus greens and red peppers. No avocado left, so had a teaspoon of sunbutter for my fat.
The CrossFit Total was today's workout - 1RM Back Squat, Strict Press, Deadlift. Score = the added weight of all three max lifts. Goal was a score of 501 - which would be 1# more that all my current PRs. I did not meet that goal. I matched my PRs on Press and DL, but missed my BS PR by 10#. We'll be doing this WOD again in eight weeks at the conclusion of the Paleo Challenge. At that time I will match all three prev PRs and I will PR in at least one lift. Tonight I had BS-165#, Press-85#, DL- 240# (total=490). I've decided today not to set a number goal in mind for next go around. It will depend on how I am feeling that day and how much work I've put in to improve these lifts over the next 8 weeks. I'm not going to call out a goal now as I think that trips me up sometimes. I'm going to feel it out that day and see what I can perform.
Also, I have a tendency to avoid the truth. Not lie (as I'm TERRIBLE at lying), but avoid things that I know are true but don't like... such the fact that I am not 100% tonight, though I pushed as hard as I could and gave it everything I had. I had a fever last night, and though it went away by the morning (took 2 aleve before bed) that generally means I'm getting a psuedo-cold. Thanks to paleo, I don't seem to get full-blown colds as I used to, just cold-like symptoms (cough, fever, and stuffy/runny nose) over the course of a week that make me weaker but not incapacitated. I have had a stuffy nose for a day and a half now, and can expect to have it for a few more days if I don't suck it up and take some real medicine. I am gonna try 6grams of vitamin C every 6 hrs as suggested by my homeopathic aunt starting tomorrow (if i manage to get to the store and buy some). I was extra sleepy yesterday after our afternoon workout on Sunday and ended up taking an hour nap (I haven't taken a nap in months), plus this morning I stayed in bed an extra hour, giving me a full 8 hrs of sleep last night so I had hoped that would represent well in my workout today but c'est la vie. I need to remember that getting extra sleep doesn't automatically make me stronger, in this case it's actually a symptom that I'm currently a bit weaker than usual due to my pseudo-cold so require more sleep than usual.
I tried REALLY hard to hit 250# on my DL and got most of the way up but just couldn't get my hips locked. I hurt my back trying to force it and left the box unable to stand-up completely straight without pain. Also walking hurts. And stairs for sure. I've been icing it for about 20 mins, will take it off for 20, will ice it for 20 again and then plan to go to bed. Hopefully that will do the trick so I can get my 2k row in tomorrow. If I have to take a rest day because of attempting that last effing DL and failing I'll be super annoyed. Especially because I got my stitches out (while at the box actually by Dr. Anjali Thawani) which means I can jump and double-under... which is what I would've done tonight post-CF Total if I hadn't been in pain. Damn DL.
8:45 am - 2 eggs plus sauteed eggplant/peppers with light oil
2:30 pm - 8-9 oz salad (assorted greens, roasted rep peppers, 1/3 of an avocado, green onions) with 4 oz chicken, 1 oz pancetta, light vinaigrette dressing
5:00 pm [Pre-wod meal] - 4 oz imitation crab meat (not a great option as it's fish with sugar and some soybean additives, but high in omega-3s), ~3/4 serving of coconut juice, 2 teaspoons sunbutter
During WOD drank water + ~1/3 serving coconut juice
9:00 pm [Post-wod meal] - 4 ox imitation crab meat, ~1/2 serving coconut juice.
10:45 pm - Rest of salad from lunch. ~ 2-3 oz. chicken, plus greens and red peppers. No avocado left, so had a teaspoon of sunbutter for my fat.
The CrossFit Total was today's workout - 1RM Back Squat, Strict Press, Deadlift. Score = the added weight of all three max lifts. Goal was a score of 501 - which would be 1# more that all my current PRs. I did not meet that goal. I matched my PRs on Press and DL, but missed my BS PR by 10#. We'll be doing this WOD again in eight weeks at the conclusion of the Paleo Challenge. At that time I will match all three prev PRs and I will PR in at least one lift. Tonight I had BS-165#, Press-85#, DL- 240# (total=490). I've decided today not to set a number goal in mind for next go around. It will depend on how I am feeling that day and how much work I've put in to improve these lifts over the next 8 weeks. I'm not going to call out a goal now as I think that trips me up sometimes. I'm going to feel it out that day and see what I can perform.
Also, I have a tendency to avoid the truth. Not lie (as I'm TERRIBLE at lying), but avoid things that I know are true but don't like... such the fact that I am not 100% tonight, though I pushed as hard as I could and gave it everything I had. I had a fever last night, and though it went away by the morning (took 2 aleve before bed) that generally means I'm getting a psuedo-cold. Thanks to paleo, I don't seem to get full-blown colds as I used to, just cold-like symptoms (cough, fever, and stuffy/runny nose) over the course of a week that make me weaker but not incapacitated. I have had a stuffy nose for a day and a half now, and can expect to have it for a few more days if I don't suck it up and take some real medicine. I am gonna try 6grams of vitamin C every 6 hrs as suggested by my homeopathic aunt starting tomorrow (if i manage to get to the store and buy some). I was extra sleepy yesterday after our afternoon workout on Sunday and ended up taking an hour nap (I haven't taken a nap in months), plus this morning I stayed in bed an extra hour, giving me a full 8 hrs of sleep last night so I had hoped that would represent well in my workout today but c'est la vie. I need to remember that getting extra sleep doesn't automatically make me stronger, in this case it's actually a symptom that I'm currently a bit weaker than usual due to my pseudo-cold so require more sleep than usual.
I tried REALLY hard to hit 250# on my DL and got most of the way up but just couldn't get my hips locked. I hurt my back trying to force it and left the box unable to stand-up completely straight without pain. Also walking hurts. And stairs for sure. I've been icing it for about 20 mins, will take it off for 20, will ice it for 20 again and then plan to go to bed. Hopefully that will do the trick so I can get my 2k row in tomorrow. If I have to take a rest day because of attempting that last effing DL and failing I'll be super annoyed. Especially because I got my stitches out (while at the box actually by Dr. Anjali Thawani) which means I can jump and double-under... which is what I would've done tonight post-CF Total if I hadn't been in pain. Damn DL.
Tuesday, December 29, 2009
1st day back at CFC... effen kettlebell
Today was my first workout back at CFC. I can't express what a difference it makes to be at our box versus working our at home or working out at another CrossFit.
Strength work:
Press 5-5-5+: 53-61-69 (x5)
Ring dips clear band Max (x3): 10-8-8 (last time 5-5-5)
I need work on technique for presses. Need to keep my hands outside my elbows (wider grip), need to flex my muscles all through my legs and lock my knees, need to increase speed out of the bottom. Should work on this tomorrow at light weights so I don't forget what I learned.
I doubled the ring dips I could do since 12/14, so was hoping I could bang out at least one unassisted tonight after the metcon. Didn't happen. Will keep working on these - I will be able to get at least one unassisted before Sectionals.
Metcon:
4rds: Burpees, KBS (55#), Row (calories) 45 sec on/15 off
Burpees: 15/11/11/12
KBS @ 55#: 8/6/5/7
Row: 12/11/10/11
Total: 119
Those KBS were fucking heavy. Heaviest I've ever gone. Good to step it up for Sectionals... but it was definitely a struggle. By the last 2 rds I could string 2-3 together, but the 1st 2 rds I couldn't get more than singles. I imagine it was just getting used to the weight.
Also started reading Paleo for Athletes (Loren Cordain & Joe Friel). It has a great listing of foods to eat pre- and post-workout... I'm going to switch my current nutrition focus from a weight loss focus to a performance-enhancing focus. I imagine I'll still lose the rest of weight I was hoping to lose, but this book seems to emphasize (so far anyway) reducing recovery time and making the most of your workouts. I'm only 60 pgs in but I'll post about it when I learn something I need to remember. I bought a bunch of fish today... book pushed for fish post-wod... not sure how interested I'm gonna be in eating that but I'll try it and see how it goes.
I'll post about the next girl I'm following tomorrow. This shit is long enough already and I wanna put a heating pad on my back. Fucking 55# kettlebell.
Strength work:
Press 5-5-5+: 53-61-69 (x5)
Ring dips clear band Max (x3): 10-8-8 (last time 5-5-5)
I need work on technique for presses. Need to keep my hands outside my elbows (wider grip), need to flex my muscles all through my legs and lock my knees, need to increase speed out of the bottom. Should work on this tomorrow at light weights so I don't forget what I learned.
I doubled the ring dips I could do since 12/14, so was hoping I could bang out at least one unassisted tonight after the metcon. Didn't happen. Will keep working on these - I will be able to get at least one unassisted before Sectionals.
Metcon:
4rds: Burpees, KBS (55#), Row (calories) 45 sec on/15 off
Burpees: 15/11/11/12
KBS @ 55#: 8/6/5/7
Row: 12/11/10/11
Total: 119
Those KBS were fucking heavy. Heaviest I've ever gone. Good to step it up for Sectionals... but it was definitely a struggle. By the last 2 rds I could string 2-3 together, but the 1st 2 rds I couldn't get more than singles. I imagine it was just getting used to the weight.
Also started reading Paleo for Athletes (Loren Cordain & Joe Friel). It has a great listing of foods to eat pre- and post-workout... I'm going to switch my current nutrition focus from a weight loss focus to a performance-enhancing focus. I imagine I'll still lose the rest of weight I was hoping to lose, but this book seems to emphasize (so far anyway) reducing recovery time and making the most of your workouts. I'm only 60 pgs in but I'll post about it when I learn something I need to remember. I bought a bunch of fish today... book pushed for fish post-wod... not sure how interested I'm gonna be in eating that but I'll try it and see how it goes.
I'll post about the next girl I'm following tomorrow. This shit is long enough already and I wanna put a heating pad on my back. Fucking 55# kettlebell.
Subscribe to:
Posts (Atom)