Wod wod wod

Quick recap on my workouts so far this week...

Monday:
Kelly: 5 Rds:
400m run
30 Box Jump @20"
30 WB @ 14# to 9' (no marks where I was hitting the ball... maybe to the 10' but am not really sure but at least for sure I was hitting the 9)

Time: 31:03 Did this one by myself after I coached all day. Was pretty grueling but I made it through and in a decent time especially considering my slow ass running pace and my fear/hatred for WB.

Tuesday:
45 min mobility work in the am, then a few hours later did my first oly session with Coach Takano. Worked up to 73# snatch for 2 reps, then back off to 63# to work at for a few more. Then worked up to a 95# clean and jerk. Coach said I need to work on snatch balances and muscle snatches because I'm swinging the bar up and above me and need to push myself below the bar better. For cleans, he said I need to work the clean deadlift pausing below the knee for 3 sec, then above the knee for 3 sec. Wants me to work on the snatch drills at 75% and clean drills at 85%. Takano said he expects me to begin lifting significantly heavier weights which is exciting. Also said that my thighs will get thicker (totally fine with me, it'll just make my waist look smaller in comparison). And that I might need to start eating more in order to keep up with heavier oly training. Sounds awful ;)

Wednesday:
Filthy Fifty:
50 Box jumps 20"
50 Jumping pull-ups
50 KBS @ 24# (is this right?!)
Walking Lunges 50 steps
50 KTEs
50 Push press 33#
50 Back extensions (subbed 50 good mornings with 33#)
50 WB @14#
50 Burpees
50 Double unders

Time: 28:14.
[PREV Filthy Times.... 11/6/09- 38:01, 5/13/10- 32:07. Good to know I'm steadily improving!!!] Push presses were fast as a mofo, felt awesome on those. Did 20/10/10/10 all way faster than I've ever done before. Wanted to go 25/25 but broke them as soon as i started to slow down, rested a sec or two and got back at it. WBs were better then expected, I really have finally gotten to a place where these aren't the worst things in the entire world. Yaaaay! KTEs were sad but I'm still nursing a huge ass tear in my left hand center of my palm which made repping these painful... so I pussed out to save my hand.
Can't decide what I'm gonna do today - rest day, snatch/clean drills or do heavy metal since it's my favorite workout at TCF with my favorite coach and this is the last time he's coaching it before he leaves to coach at another gym.

Days 7 & 8

Day 7 (Thursday)
7:45am - wake up

9:00am - 16 oz. mixed MateVana + white ayurvedic chai tea. Yum. And the ayurvedic tea is good for digestion :)

12:00pm - 5 oz chicken cooked in homemade salsa (just veggies, a teensy amount of avocado oil, and spices), with homemade salsa on top of spinach greens, with a splash of balsamic.

2:30pm - 1 oz no salt roasted turkey breast and nitrate free genoa salami. 15 blueberries, 6 blackberries.
3:30pm - nap till 4:45pm. soo sleepy!

4:40pm - slammed down 10g BCAA since I didn't have time to eat.

5:00pm - Heavy Metal! Warmup was a 7 minute AMRAP including sprints and 65# push press (maybe a third movement, but I can't remember). Turns out that was the guys weight but I only found that out in my last rd, so figured fuck it might as well finish at that weight. Don't know how many rds I got through, as I had JUST woken up and was outta my mind at the time.

WOD: 5 rounds for time of:

3 Push Presses 90#
15 Box Jump (24 in.)s
10 Burpee Pull-ups
3 Push Presses 90#
2 Muscle-up progressions

Time: 25 minutes. ish. The clock got turned off, so I'm not 100% sure.

6:45pm - ACCEL gel. Had been wanting to try it for ages. Little chocolatey packet. Not bad.

7:00pm - a-coach for Dan.

...I planned to have dinner but didn't get out of the box until 9 and that was way past my eating window so I skipped last meal. Went and got a massage instead to pass some time, then had a nice long bath and went to bed.

Day 8 (Friday)
7:30am - wake up.

9:00am - 24oz tea: 2/3 My Morning Mate Tea + 1/3 white ayurvedic chai.

11:30am - 10g BCAA

11:45am - Metcon:

5 rounds for time of:
6 Deadlifts @75% 1RM (190#)
100 Jump Rope (Singles)
6 Ring Dips
100 m Sprint

Time: 18:35. This hurt. I dropped almost every DL from the top instead of carrying the load to the ground because it was so damn heavy. Also my left side lower back has been hurting all day from this. Fuck. I iced it once and am gonna ice it again. I also put some arnica on it and even took arnica pills. Intended to throw double unders into a wod today but seriously I just couldn't focus on them. I failed them repeatedly before starting the wod so decided that if i couldn't do doubles today I'd at least punish myself by makinge myself do 5x the number of singles as I would've programmed doubles. That'll learn yo ass.

1:45pm - sashimi salad with 3 oz mixed fish, mixed greend, and cucumbers plus some kinda japanese dressing. 4 tiny pieces of miso broiled eggplant (absolutely spectacular). Still super hungry so ate some of my friend's lunch of tempura veggies (a few bites) and onions/mushrooms/kale in some kinda brown sauce.

4:15pm - 3 oz no salt turkey breast. 15 blueberries, 3 blackberries.

6:45pm - 4oz turkey burger, 1 whole egg, spinach + eggplant cooked with 1/8 c. coconut milk, beets and peppers. Wanted some kind of cheaty chocolate thing to celebrate how good I felt all week and had half of this chocolate bar and was totally disappointed. Not worth the cheat so I threw the rest away.

9:20pm - 1 1/2 c. coffee with creamer. 1/2 snickers bar. WHAT?! I said I wanted a cheaty celebratory thing! I damn well earned it this week thank you very much. And snickers was the best I could do b/c it was all that was at the venue I was at. AND they had free wine after the play which I did NOT have b/c it was after 10pm and that kinda cheating isn't okay. Cheating as in having not perfectly paleo food is one thing, but eating after my feeding window is like being up past curfew. Not allowed.

Last Day before IF begins!

Nutrition
9:30am - two eggs, one egg white.


12:00pm – romaine lettuce with green peppers, ~6oz grilled chicken, ¼ avocado, 1 ½ T ranch dressing. Delicious and filling salad from the Stand. Yum. 16oz icea tea.

4:45pm – starving, and had to rush outta the house so grabbed 3oz no salt turkey breast + 1 oz. spicy genoa salami. 8oz iced tea.

10:45pm – 6 egg whites plus ½ cup broccoli. Not actually hungry, but want to start IF tomorrow :)

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Workouts

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10:00am - 45 min stretching/yoga with Jess. Very excited about this! I am atrociously inflexible.

1:00pm - Strength Set: Find 1RM Push Press. 118# push press - 10# PR!!

2:00pm - Metcon:

7 rds for time of:

6 push press @78# (unbroken)

6 double unders

6 push-ups (broke only in rd 4)

Time: 10:41.

Wanted to do the whole workout unbroken, but my double unders were getting on my nerves from the get go. WHICH was especially frustrating as I was consistently stringing sets of 10 pre-workout. Fucking double unders. In rd 1, I got 3/3/1 dus and decided that the focus of my wod was push press, so, fuck it, only the pp had to be unbroken. Of course in rds 2 and 3 I nailed all 6 dus unbroken. Push-ups were all unbroken except rd 4 which was 3/3. Originally planned this to be a 6 rd workout, but the time frame I was shooting for was 10-12 minutes with around 35-40 reps of PP, so when I finished rd 6 too early I just tagged on an extra round.

Also, I got a 90 min thai massage today. Heaven.

Week Two

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Week One - Heavy Week

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

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

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

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

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

WOD: Cindy! 12 rds

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

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

WOD: Running! 4.1 miles in 47:49.4

Saturday 4/30/2011
Rest Day.

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

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!!!

Last week and Level I Cert!!

So, it's kinda been awhile. I know. After sectionals I got super busy with work and lost some of the energy I was putting into CrossFit. I was tired and while I didn't wanna take a break from working out, but my workouts weren't impressive, and blogging just stopped all together. My apartment is a disaster. It looks like a bomb exploded. I can be messy and disorganized but this is beyond compare. And that's how I know I'm floundering and need something. Some kind of change.

Last week I flew to VA Monday morning and was there until I flew to LA on Friday morning. I worked out Monday evening, Tuesday morning, skipped Weds b/c the WOD there was running (I didn't wanna pay $20 to run so I thought I'd take a rest day and get back at it Thursday). Thursday the gym I was working out at was closed (oops) and I was going to take off work early and work out but I had an awful day at work, stayed four hours later than I anticipated and had dinner plans so had to skip working out that day. Friday I got into LA mid-afternoon and saw some of my favorite friends in the world. Planned to leave LA around 6, get to my hotel and work out, but dinner ran late and since I never see those friends I decided to forgo my workout to spend more time with them.

Saturday morning I tried to get up early and workout in the hotel "gym" - so sad. I ran on the treadmill (did I mention it was POURING down rain??) for about 1 1/4 miles switching back and forth b/w sprinting and running and jogging. I also set the treadmill to adjust the hill randomly (though it was less random and more like steadily going up throughout the run which was fine). I did 10 push-ups and my arms were exhausted! I thought you've got to be kidding me...

In retrospect, non-paleo eating DOES affect my workouts and my overall level of energy. I was EXHAUSTED on Saturday during my early morning workout.

Thursday night I ate a delicious but non-paleo dinner prepared by a friend of my sister's (pan friend and breaded fish, salad with goat cheese, carrots and string beans) on Thursday and a shit ton of alcohol that night - no mixers of course, but wine, sparkling rose, and a bunch of straight liquor. I know I shouldn't have but the week I'd had was long and exhausting and the day I had was HORRENDOUS ("I wanna quit my job" horrendous) so I cheated.

Friday I was good - ate paleo all day and even brought steak and sauteed swiss chard on the plane so I wouldn't have to eat bad plan food. I allowed myself two glasses of tequila, and then planned on calling it a night and then the waiter brought the table a gift - creme brulee and this chocolate fudgey mousse cake. I do not have that kind of self-control, so I definitely ate some of both of them. Damn it. I did feel bad about that one. Especially since I hadn't worked out the day before and knew I wasn't working out that night since it was already so late and I had an hour drive ahead of me.

Saturday and Sunday I ate well (though breakfast wasn't so great Sat - ate the "buffet" breakfast food - eggs, piece of sausage, & some hashbrowns, 1 c. coffee with coconut milk & 1 t. sugar. I thought they had a person cooking breakfast not a buffet, which is why I didn't plan anything for breakfast. Lunch was 4 oz. no-salt turkey, peppers, and sunbutter. Dinner was halibut with steamed spinach and a tomato/cucumber/red onion salad. I asked for no salt on my dinner and I think they doubled the salt instead... it tasted super salty. I need to plan ahead better for breakfast when I got on trips. Sunday breakfast was much better - eggs, peppers, and 1 c. coffee with coconut milk & 1 t. sugar. Lunch was 4 oz. no-salt turkey, peppers, and 1 T. sunbutter. Snack around 5:30 was 2 oz. turkey and some peppers. Dinner was a burger (no bun, cheese or anything non-paleo) with bacon and avocado and a small side salad with oil and vinegar. No drinks.

Monday I woke at a friends place and was able to cook again. Lovely. I had 1 egg, 2 oz. no-salt turkey and some peppers, 8 oz. coffee with coconut milk. No sugar. I'm quitting refined sugar for real. 4 oz. carne asada from Whole Foods plus 4 oz. kale with mushrooms and red peppers and olive oil, plus 8 oz coconut water. For dinner I had 4 more oz. carne asada from another Whole Foods, 1 T. cashew butter, and 5 oz. collard greens prepared with orange juice and raisins. I wanted to work out (specifically run sprints) Monday night after I got home from the airport but my body was still pretty sore from the weekend workouts and drills, so I was convinced to take the day as a rest day since I'd have a qualifying wod for the A-team the following day and should be fresh for that.

Saturday and Sunday I was at my Level I Certification. Amazing weekend. Learned so much about proper form and learned not only to better my own form but how to teach better form and how to correct improper form. Also got to hang out with some fantastic CFers. Loved the people I met who were getting theirs certs as well as the super impressive instructor roster including Pat Barber, Jason Khalipa, and Jolie Gentry (who is pregnant and still has better form than probably anyone I know) and Stephane Rochet and Andrew Thompson - the list goes on. I had an amazing time, and got a lot out of the cert both individually and as a coach-in-training! Individually, I was told my pull-ups are super strong, got my squats significantly improved, sped up my Fran time by 45 sec and went Rx'd for the 1st time. As far as learning to be a better coach, I learned form MUCH better, got to see faults and how to correct those faults, and learned what I believe to be the most important lesson - technique needs to get better before intensity should. I can't be afraid to tell someone to drop weight if I think their form isn't good enough to support that weight. If I don't do that for an athlete I'm coaching, I'm doing them a disservice.

Sat wods: tabata air squats, drills on DL/SDHP/MedBallCleans, Squat/FS/OHS, Press/PP/PushJerk, Fran
Sun wods: Muscle-up work, pull-up work, Snatch work, Team wod: 1 person at each of these stations for (I think) 12 mins: 1 pood KBS, push-ups, run, rest. Score is total # of KBS+pushups amongst entire team.

PS my new Fran time is 7:12!!

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?
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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.

And calling it a night

Bench Press 5-5-5+
(1RM +5) @ 67#, 78#, 88# (x8 reps)

3x Max push ups (60 sec rest)
17-12-12

Metcon:
21-15-9
SDHP (@ 40% of 1RM press = 34#)
Push Press (@ 34#)
then
Row 500M

Today's workout was tough. Tougher than I expected. I got through all unbroken (had to repeat 2 reps, 1 push press and 1 SDHP - thanks for counting Jonny) but was GASSED. Got into the row and just couldn't turn it on. I kept pulling but I just couldn't force myself to my usual pace. I stayed around 2:05 for the first 300 or so, then the last 200m were just a bear, and I pulled around 2:10-2:15. At about 110m left I actually took a second in b/w pulls, breathed, and thought I might not finish this, I might not be able to. I ended at 4:47, not a bad time, but exhausted. My legs KILLED.


I just finished dinner, and it's midnight. I'm taking a long bath with epsom salts and calling it a night.
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Nutrition
10:15 am - ~3 eggs, ~1/4 avocado, ~3 strips bacon. 2 cups coffee with 3 t. (total) brown sugar (I asked for raw sugar and the waiter brought me brown... it was cute, he tried... so I used it. Not bad.)

1pm - 3 oz. grd turkey, 4 oz. sauteed kale + yellow peppers + eggplant, 3 oz. portabellas all sauteed together with fresh garlic and 1 t. white truffel oil. 1 t. coconut cream

4:30 pm - 1 T. sunbutter

5:30 pm {Pre-wod] - 3 oz. catfish, coconut water, 2 1/2 T. sunbutter (MAN was I craving it)

8:00pm [Post-wod] - 4 oz. catfish, coconut water

11pm - 1 1/2 oz. goat loin chop, 6 oz. sunchokes and kohlrabi, lightly dressed with olive oil, black pepper and teensy tiny bit of sea salt (SOOOOOOOOOO GOOD. BETTER THAN BAKED POTATOES!!!!), 1 1/2 t. sunbutter

Three PRs today. Three?!

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


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


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

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


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