9:30am - got outta bed. Decided to go to the 10am to wod, but ended up chatting with other members instead. Yep. That kinda day.
12:00pm - double char burger (prob still only about 6-8oz meat) on a lettuce wrap with guac, tomato and grilled onions. sweet potato fries.
1-4:30pm - Nap. Holy shit that's a long nap. I took a nap so long I'm not sure it even qualifies as a nap anymore. And I was still damn tired after waking up. My alarm went off to wake me at 1:45pm and I shut it off and decided to sleep as long as I needed (expecting to sleep another 30 min. whoa.). And then I woke with a stupid headache. wtf?
6:30pm - grande iced red eye with heavy cream + 1 splenda. Hoping this would cut the headache. Either that or the 2 aleve kicked it by about 7:30pm. Would've gone away faster if I'd taken advil but I knew I was gonna wod at some point so didn't want to do the advil.
7:00pm - a-coach.
7:55pm - BCAA
8:00pm - TCF Baseline WOD: 500m row, 40 air squats, 30 sit-ups, 20 push-ups, 10 pull-ups. Time: 5:14. Happy with my row pace was good - 1:45 for the first 250m, b/w 1:50-1:55 for the remainder. Sit-ups were fast, everything else was okay. Took short 2-3 breath breaks so I could string reps as fast as possible, pullups were 3-3-4.
8:00pm - a-coach MCAP class. Super fun. Hope I can do more of these classes.
9:45pm - egg white omelette with carmelized onions, garlic, dill and chives plus a mixed green salad with red and golden beets, a T of avocado oil, 1 rounded T goat cheese, sea salt and pepper. These dinners are easily my favorite meal of the day. I really like switching my omelette times to dinner time during the week.
Showing posts with label Row. Show all posts
Showing posts with label Row. Show all posts
Wednesday, June 22, 2011
Tuesday, May 10, 2011
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.
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.
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.
Wednesday, September 22, 2010
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!!!
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!!!
Thursday, September 9, 2010
Growth Premiere + CF Hollywood
So, sometimes I produce movies. I know, not exactly a hobby, but whatever. Tuesday night was the premiere of my film Growth, so thanks to nerves I barely ate during the day (2 eggs + 1 egg white in the am, plus a chocolate muscle milk split pre- and post-wod, turkey burger with grilled onions, chiles, and a bit of guacamole sans the bun of course) and then no more food until late night post-premiere NON-paleo/healthy apps (handful of french fries, hot wings, mac-n-cheese, and 2 potstickers... oh and maybe a few vodka sodas). I did certainly earn that food though... the afternoon workout was at CrossFit Hollywood and it was a bear. Plus I wore five inch heels from 6pm - 1:30am and that's a damn workout in itself.
5 Rds (for time):
250m row
10 Front Squats 135/95#
15 GHDs
20 Box Jumps 24/20"
Rx'd. 29:26.
Ouch. Finished Round 1 before anyone else in the box and then slowed the fuck down. This was my first CF workout in awhile since I've been on a train and haven't been eating well so I didn't think it'd be an awesome time, but damn it hurt. And I took the following day as a rest day b/c I was so damn sore. My quads were beat the hell up and my abs were a little sore too (managably sore though - I totally could've pushed through that soreness if the quads didn't burn as much as they did). Felt alright about my row times - stayed under 1:55 in rd 1, 2:05 for rd 2, then under 2:15 for the last 3 rounds.
I expect to get a workout in today. May check out a new box or hit CF Hollywood again.
5 Rds (for time):
250m row
10 Front Squats 135/95#
15 GHDs
20 Box Jumps 24/20"
Rx'd. 29:26.
Ouch. Finished Round 1 before anyone else in the box and then slowed the fuck down. This was my first CF workout in awhile since I've been on a train and haven't been eating well so I didn't think it'd be an awesome time, but damn it hurt. And I took the following day as a rest day b/c I was so damn sore. My quads were beat the hell up and my abs were a little sore too (managably sore though - I totally could've pushed through that soreness if the quads didn't burn as much as they did). Felt alright about my row times - stayed under 1:55 in rd 1, 2:05 for rd 2, then under 2:15 for the last 3 rounds.
I expect to get a workout in today. May check out a new box or hit CF Hollywood again.
Monday, March 29, 2010
Nice to see you again, old friend.
Soooo... it's been awhile. I know. I'm not very good at this keeping at this sort of thing. I came back though didn't I?
Let's see... the number of cupcakes I've had since Sectionals... at least six. The number of cupcakes I've had since moving to Chicago in August 2007... probably also six. Seriously?! What's my deal? No more cheating. Well, okay, no more big sugar craving indulgences... like delicious cupcakes. I don't think I'll make it until Regionals without a few cheats... like the Beer pairing dinner at Publican that I'm totally stoked about next Monday :) I think trying to go an entire month without cheating would be a huge pain in my ass and I just don't wanna do it. So I'm gonna allow a few minor cheats... minor. If I could cut it down to 1 cheat meal per week I think I'll be good as gold. And hopefully not a full cheat meal each time, hopefully just 1 cheat item in that meal. We'll see.
I have a calendar listing all the CFC programmed workouts, all my supplemental wods and any other active things (like volleyball and trips to Roger and Mike's for oly lifting work). I've decided to put off the Deadlift work until after Regionals so I can focus on bigger weaknesses (double-unders, HSPUs, OH squats, running most specifically) that might trip me up there. It's a little absurd, my calendar... but I feel good about it.
Yesterday's Regionals Tune-up WODs:
WOD 1: In 12 minutes, find 1RM snatch. Add 2lb bonus for each muscle-up completed.
Score = 85#- 7#PR! Attempted MUs pre-wod but I just don't have them so didn't bother during the 12min.
WOD 2: 3 rds for time of: Row 500m, 21 Kettlebell Swings (20kg), Run 400m.
Time = A year. Will check the actual time and repost later tonight.
WOD 3: AMRAP in 10 minutes of: 6 Squat cleans (95#), 9 CTB Pull-ups, 12 BJ (20").
Score = 3 rds + 6 Cleans + 2 CTB
What a killer day. The 2nd WOD kicked my ass. Lung burn like I have NEVER felt it before. Whooping cough forever afterward.
During the 2nd wod literally thought I couldn't finish during the 2nd row and the 3rd run. It felt absolutely horrendous. I think I only made it through that event b/c of Kurt shouting in my ear on the row and Rudy/Zack/E-Diesel guiding me in on that last run. Need to start working in that awful pain threshold more often so I can push harder in it and not cash out. You know that place where you wanna die? Yea, I'm saying I need to get there more often (what?! does that sound ridiculous to anyone else?). It's weird though - as much as I thought my last rds were horrendous and felt like I was quitting and not pushing hard enough - I wasn't that far off my time from the earlier rounds... so, somehow I think I'm managing it okay, I'm just not sure what to do while in that place and instead of looking outward to a coach I need to learn to look inward and push through it.
Friday, March 19, 2010
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
Wall Ball - 3 x 20 reps @ 14#, 60 sec rest in b/w rds. Unbroken or under 60 sec per round.
Monday, March 15, 2010
Last A-Team WOD (Success!!) and Cheatey McCheaterson
Friday - Chipper!!
100 Box Jumps (24'/20")
80 KBS (1.5/1 pood)
60 Wall Balls
40 pull-ups
20 cals on the rower
80 KBS (1.5/1 pood)
60 Wall Balls
40 pull-ups
20 cals on the rower
... last Affiliate Team Qualifying WOD.
And I finished first!!! Okay... first so far. Not everyone has finished. But I was really stoked about my time. Megan, Jess and I went together and I think at some point each one of us had the lead. Of those movements, the weakest link for me was WallBall. I really need to up my game there. That's where I really fell behind. I got to the wall first of the girls and had a bunch of breathing room but they caught up quick b/c they actually strung WBs together... and I just couldn't. I got singles and doubles, and that's just not a competitive pace. Although, I counted for Bryce and his pull-ups were all singles and he was fast as as shit in this wod... but I guess I can only afford to do singles if I'm much faster at every other movement. The BJs were slower than I expected - strung mostly tens. The KBS went better than I expected - sets of 15. Pull-ups weren't where I wanted them to be but I haven't worked them since we moved to the new location. I need to get back on them - they used to be my favorite thing to do and I haven't spent enough time with them lately. I think I was stringing fives and first and then eventually threes. The row hurt more than any row has ever hurt. I was glad to have breathing room there because I thought I was going to die after every pull. It friggin hurt. I was still pleased with the strength of my pulls... getting anywhere b/w 1 and 2 pulls to a calorie (which is good b/c I did not want to pull anymore times than absolutely necessary).
So, after that, the weekend was fulla cheats... did a FUN drinking team wod Saturday morning (20 min AMRAP: 50 single-unders, 15 push-ups, 20 Power WB, 12 oz beer) with Billy Q and John A - SO MUCH FUN!! Finished 5 rounds. Drank beer and Jamison shots all day. Passed the f out at 6 pm, and slept till 7 am the next day. Ate like shit - had bagels (delicious), donut holes, corned beef/cream cheese roll-ups in the early afternoon and then didn't eat again that day (smart). Ate like shit Sunday too - Pequod's pizza (almost finished 2 slices peperoni) plus Snickerdoodle cupcake from Sweet Mandy B's... then Texas Queso at dinner, followed 1/2 piece chocolate cake a la mode and 1/2 piece carrot cake with Amy. Mmmhmm. It was a big fat cheaty weekend. I ate some healthy things sporadically in there but all that needs noting for this wkend was my laundry list of cheats.
Tuesday, March 9, 2010
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:
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.
--
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.
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
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.
--
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
Wednesday, March 3, 2010
HSPUs. How I need you.
A-coached the 6am. Enjoyed being up so early, getting to a-coach under the Big Coach, and starting my day super early so I can end earlier today. Woohoo! Plan to do that again on Friday assuming all goes well with work b/w now and then :)
Warmed up with a 250m row with a 1:45 pace pre-Qual. wod below. Fastest I've ever pulled for that stretch. Getting excited about the upcoming 2k...
Qualifying wod # 2
90/75/60/45/30/15 seconds for max reps of:
Handstand push ups (head must touch floor on each rep, no kipping)
Chest-to-bar pull ups
Handstand push ups (head must touch floor on each rep, no kipping)
Chest-to-bar pull ups
NOTE: Must attempt at least one HSPU.
Got some scary news right before the wod so was a bit shook up. Wasn't my best performance, but c'est la vie, no? Attempted one HSPU, and then rested the rest of the time while other would have attempted (or gotten) HSPUs. Got a full hand stand negative (ie got my head to the ground... where it stayed for about ten seconds and I pulled off the wall - WHICH, ps, is a PR. I've never gotten a full hand stand negative to the ground before - I've always bailed out early). So, 0 HSPUs. 48 CTB though. Stephanie and I went head to head. She got 49... I got 48. Damn it. Just ONE HSPU would've at least bought me a tie.
Worked HSPUs post-wod to 2 abmats per Bryce's direction. 3-2-3. Had NO problem staying on the wall today which is SUPER weird for me. Never had that happen before actually. I think I prefer the cement block wall to HSPU against.
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Nutrition
11:00 am - 3 oz. sole filet sauteed in 1/2 t. avocado oil; 6 oz. brussel sprouts blanched then sauteed in some water (water that they were blanched in to put the vitamins back into the brussel sprouts), 1/6 t. coconut oil, with 2/3 heavy pinch coconut flakes topped with 10 blueberries (after cooking). Definitely would've been better with less water and more coconut oil and just a few more blueberries. 1 T. cashew butter.
3:30 pm [Pre-wod] - 3 oz. no salt rotisserie chicken breast; 1 T. cashew butter; ~8 oz/ coconut water
5:00 pm [Post wod] - didn't feel like eating. So, nothing.
8:00 pm - 6 oysters, ~3 oz. ribs, ~1 oz. mushrooms with ~1 1/2 oz. egg souffle, 3 small cups coffee with cream (~9 oz. coffee + 1/4 c cream), nutty caramel tart. What?!
Monday, February 22, 2010
Three Days of catch-up
Weekend wods, first.
Sat: FUN Team wod with JJ, Emmitt, and Tina:
Round 1: 2 rope climbs
Round 2: 50 ball slams
Round 3: 10 muscle ups
Round 4: 40 toe to bars
Round 5: A hallways length of lunges with a 25# plate
Round 2: 50 ball slams
Round 3: 10 muscle ups
Round 4: 40 toe to bars
Round 5: A hallways length of lunges with a 25# plate
Each round each team member had to run the length of the hallway 2x. Felt awesome to sprint again - hadn't run in forever.
Time: 19:21
Post-wod on Sat I ate way too much at the paleo cook off, and then wanted a nap but instead had three cups of black coffee, followed by more food and bunch of vodka. Late night after getting up at 6am.
Sun: Was exhausted!! Got up to a-coach and then hit up the West Loop for open gym with Jonny. Did a 500m row super slow. Stuck around 2:15. I got off the rower, went and got some water and tried to shake that slow ass row off. Got back on a few minutes later, and rowed 500m in 2:00.5! Much better time. Only went above 2:00 in the first few strokes. Felt waaay better! My right deltoid has been troubling me the past few days so since the 2nd row started to hurt towards the end I opted to stop working out and rest. Then got a phenomenal massage. She focused on my lower body and stripped away so many trigger points and so much whatever was in there. My thighs feel a bit tender but I'm not in pain in my hip flexors anymore and the muscle that goes on top of my IT band (don't remember its name) was apparently the problem, but it's better now. My snatches on Monday were easy to get into the bottom of and without pain :)
Mon: Olympic Total!
"Olympic Total"
1RM Snatch - 78# (failed 83# 3x)
1RM Clean and Jerk - 118#
(failed clean @ 123# 3x)
Total: 196.
My prev ugly-as-crap-total-press-out power snatch (from the oly meet) was 75#... My prev. full squat snatch PR was 63#. SO, 78# felt great tonight! Think I can get more if I get under the bar faster and with better hip extension. I muscled up the 83# pretty easily, but it wasn't a good snatch so didn't count it. Danced around like a silly little girl afterward.
Prev Clean PR was 110, Prev Jerk PR was 115. 118 was exciting, though I was disappointed b/c I felt I could've gotten 123 but just wasn't getting my elbows under fast enough... or I wasn't getting low enough fast enough. Wasn't sure, and the coach there had newer CFers working on 1RM Power Cleans so his focus was on them.
1RM Snatch - 78# (failed 83# 3x)
1RM Clean and Jerk - 118#
(failed clean @ 123# 3x)
Total: 196.
My prev ugly-as-crap-total-press-out power snatch (from the oly meet) was 75#... My prev. full squat snatch PR was 63#. SO, 78# felt great tonight! Think I can get more if I get under the bar faster and with better hip extension. I muscled up the 83# pretty easily, but it wasn't a good snatch so didn't count it. Danced around like a silly little girl afterward.
Prev Clean PR was 110, Prev Jerk PR was 115. 118 was exciting, though I was disappointed b/c I felt I could've gotten 123 but just wasn't getting my elbows under fast enough... or I wasn't getting low enough fast enough. Wasn't sure, and the coach there had newer CFers working on 1RM Power Cleans so his focus was on them.
Sunday, February 7, 2010
More weekend workouts
Friday 2/6/2010.
Back Squat 5-3-1+ @ 67.5%/76.5%/85.5%
111#, 126#, 142# (x 17 reps). 17!!!!
Then, for time (12 min cap):
10 power snatches (75% of 1RM snatch),
50 double-unders,
8 PS, 40 DU, 6 PS, 30 DU, 4 PS, 20 DU, 2 PS, 10 DU.
AWFUL. DNF'ed @ 12min after completing 10 PS, 50 DU, 8 PS, and 37 DU. Ridiculous. Was super disappointed/frustrated/angry/sad/etc. After all my progress this week, I really didn't expect this. But it happened.
So, I took Saturday off. I needed a day off. To recoup mentally and physically. After the eight million attempts at DUs on Friday and all the clean on Thursday my arms were fried.
--
Sunday 2/7/2010.
Bench Press
5-3-1+ @ 67.5%/76.5%/85.5% of 1RM, so... 75#/83#/95# (x11)
Alaskan Qualifier wod for Sectionals 2010. Brutal but bearable.
4 rounds for time of (20 min cap):
3 CTB pull-ups
3 Ring dips
500M row
6 Thrusters @ 95#
20:29. Fucking hell.
FIRST - the good news of this wod. All CTB unbroken (which felt awesome), and 1st 2 sets of ring dips unbroken. Last 2 were 2-1 (had to re-do one rep). 1st 500m b/w 1:56-2:02, 2nd set 2:02-2:05, 3rd less consistent but anywhere b/w 2:02-2:15, 4th mainly around 2:10. Thrusters in rds 1-3 were in sets of 2s, and 4th rd was 2-2-1-1.
On to the sucky part. Finished my last thruster of this wod and turned around and watched the clock hit 20:00, and thought I was done under the 20 min time cap and was so excited!! I walked away from the bar, exhausted, excited, and more exhausted... and everyone was quiet. No post-wod cheering? wtf?! Turns out I didn't lock out fully at the top of my last rep, which TOTALLY sucked. I asked, "What?! Did it not count?" and then had to go back and pick the bar back up. Amy pushed me to pick up the bar and I yelled at her. Told her I needed a fucking minute or something equally as bitchy. Had to regroup and do one last thruster. I had already mentally turned off. It took SO MUCH to get my ass back under that bar. I actually thought to myself 'Fuck that, I'm not picking it back up. I'm DONE!' I WAS DONE! But I had to pick it up. And thankfully, after I finished and apologized to Amy she laughed it off and told me to shut it. Thanks for not getting mad, Am. I love you :)
--
Back Squat 5-3-1+ @ 67.5%/76.5%/85.5%
111#, 126#, 142# (x 17 reps). 17!!!!
Then, for time (12 min cap):
10 power snatches (75% of 1RM snatch),
50 double-unders,
8 PS, 40 DU, 6 PS, 30 DU, 4 PS, 20 DU, 2 PS, 10 DU.
AWFUL. DNF'ed @ 12min after completing 10 PS, 50 DU, 8 PS, and 37 DU. Ridiculous. Was super disappointed/frustrated/angry/sad/etc. After all my progress this week, I really didn't expect this. But it happened.
So, I took Saturday off. I needed a day off. To recoup mentally and physically. After the eight million attempts at DUs on Friday and all the clean on Thursday my arms were fried.
--
Sunday 2/7/2010.
Bench Press
5-3-1+ @ 67.5%/76.5%/85.5% of 1RM, so... 75#/83#/95# (x11)
Alaskan Qualifier wod for Sectionals 2010. Brutal but bearable.
4 rounds for time of (20 min cap):
3 CTB pull-ups
3 Ring dips
500M row
6 Thrusters @ 95#
20:29. Fucking hell.
FIRST - the good news of this wod. All CTB unbroken (which felt awesome), and 1st 2 sets of ring dips unbroken. Last 2 were 2-1 (had to re-do one rep). 1st 500m b/w 1:56-2:02, 2nd set 2:02-2:05, 3rd less consistent but anywhere b/w 2:02-2:15, 4th mainly around 2:10. Thrusters in rds 1-3 were in sets of 2s, and 4th rd was 2-2-1-1.
On to the sucky part. Finished my last thruster of this wod and turned around and watched the clock hit 20:00, and thought I was done under the 20 min time cap and was so excited!! I walked away from the bar, exhausted, excited, and more exhausted... and everyone was quiet. No post-wod cheering? wtf?! Turns out I didn't lock out fully at the top of my last rep, which TOTALLY sucked. I asked, "What?! Did it not count?" and then had to go back and pick the bar back up. Amy pushed me to pick up the bar and I yelled at her. Told her I needed a fucking minute or something equally as bitchy. Had to regroup and do one last thruster. I had already mentally turned off. It took SO MUCH to get my ass back under that bar. I actually thought to myself 'Fuck that, I'm not picking it back up. I'm DONE!' I WAS DONE! But I had to pick it up. And thankfully, after I finished and apologized to Amy she laughed it off and told me to shut it. Thanks for not getting mad, Am. I love you :)
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NUTRITIONAL WEBSITE!! This was a great find for me... the website below lists a LOT of nutritional information about food you're interested in eating (including glycemic loads; carbs/fats/protein ratio; nutrient balance; protein quality; amino acids; types of fats: mono-, saturated vs. unsat., Omega 3 vs. 6; etc).
At the top right of the screen you can type in any food you're curious about (I typed in "cocoa powder" and 12 diff options popped up. I was able to find unsweetened Dutch chocolate powder I wanted to use) and it will tell you all the above nutritional facts and more. I can't vouch for the rest of the website, but this search tool is very useful - I'm constantly trying to determine glycemic loads for new fruits/vegis I want to try and typing in "Glycemic load, sunchoke" into Google doesn't always give me the result I want. The site also includes fast food choices and their nutritional values, though that might just make you sad. I also typed in doughnut... and there were 51 options to choose from. I'm not a big doughnut person (though I know many CFCers who are), but I did type in doughnut just to check. My all-time favorite Krispy Kreme doughnut has a GL of 19. Sigh.
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Nutrition
Since I'm behind I'm going to be super vague. My food choices this weekend good (all paleo), though, Sat night we had the CFC Girls Night Paleo Dinner, and I ate lots of healthy fats - but certainly more fat than usual. Had an effen & water and a shot Friday night, and a glass of wine Saturday night.
Since I'm behind I'm going to be super vague. My food choices this weekend good (all paleo), though, Sat night we had the CFC Girls Night Paleo Dinner, and I ate lots of healthy fats - but certainly more fat than usual. Had an effen & water and a shot Friday night, and a glass of wine Saturday night.
Wednesday, January 27, 2010
"All unbroken?" "Last 2 sets of pullups were 5-5." "Why?"
Worked on snatch for about an hour. Worked up to 63# today. Bar path significantly improved. Monday's oly session definitely drilled that into my head. Struggled today in the bottom of the squat (1) getting the bar forward and not catching it behind me, and (2) landing with and holding my chest high. Kurt and Bryce were very helpful today in running through the movements to ensure we had good form, and Bryce showed me how to "Joey squat" to get my chest higher. Today's issues were due to inflexibility and tightness in my muscles, shoulders specifically. I didn't take the time to do all the stretches Mike had showed me before the workout (though I did get a few in during the workout). I have to remember to do the active stretches before AND during and to do the held stretches after. I should be stretching every day. My shoulders are ridiculously tight today and I could really feel it during the snatch work.
Time: 11:44
The metcon was a bear. Totally gassed after the wod (which felt niiiice). Rx'd. 1st 300m row stayed at or below 1:58 (ELITE! Even hit 1:52 a few times for a few strokes). 2nd 300m at 2:02 and below. 3rd was the worst round, stayed around 2:15, don't think I went any higher. 4th rd I had my eyes closed most of the time but when I'd open them it was at or below 2:10. All thrusters & pull-ups unbroken except the last 2 sets of pull-ups (5-5 & 5-5). Bryce asked why I broke them... I attributed it to my grip but wonder if i could've pushed through and gotten even those sets unbroken or at least more than 5 strung in a row. In all four sets of 5, I remember wanting to drop off the bar at the 3rd pullup but thinking "at least get 5..." but maybe if I thought in my head "hold on and don't fucking let go until it's over" instead of aiming for 5, maybe I could've strung more?? Didn't think so at the time.
--
Nutrition
8:30 am - 2 ox. no salt turkey, 1 egg, 6 oz. coconut water. Coffee, coconut milk, 1 1/2 t. raw sugar
12:15 pm - 3 oz. grilled swordfish, 5 oz. broccoli (sauteed in ~ 1/2 T coconut oil), 2 T. sunbutter
5:30 pm [Pre-wod] - 3 1/2 oz grilled swordfish, 8 oz. coconut water, 2 t. sunbutter
6:30 pm - Paleo cookie that Emmitt made. Delicious.
8:00 pm - [Post-wod] - 3 oz. no salt turkey, 8 oz. coconut water, 2 more paleo cookies that Emmitt made. Even more delicious.
8:45 pm - 8 oz. paleo chili (~3 oz protein, ~5 oz. carbs), 3 t. guacamole
Metcon-
4 rounds for time of:
300 M Row
15 thrusters (45/33#)
10 pull-ups
300 M Row
15 thrusters (45/33#)
10 pull-ups
Time: 11:44
The metcon was a bear. Totally gassed after the wod (which felt niiiice). Rx'd. 1st 300m row stayed at or below 1:58 (ELITE! Even hit 1:52 a few times for a few strokes). 2nd 300m at 2:02 and below. 3rd was the worst round, stayed around 2:15, don't think I went any higher. 4th rd I had my eyes closed most of the time but when I'd open them it was at or below 2:10. All thrusters & pull-ups unbroken except the last 2 sets of pull-ups (5-5 & 5-5). Bryce asked why I broke them... I attributed it to my grip but wonder if i could've pushed through and gotten even those sets unbroken or at least more than 5 strung in a row. In all four sets of 5, I remember wanting to drop off the bar at the 3rd pullup but thinking "at least get 5..." but maybe if I thought in my head "hold on and don't fucking let go until it's over" instead of aiming for 5, maybe I could've strung more?? Didn't think so at the time.
--
Nutrition
8:30 am - 2 ox. no salt turkey, 1 egg, 6 oz. coconut water. Coffee, coconut milk, 1 1/2 t. raw sugar
12:15 pm - 3 oz. grilled swordfish, 5 oz. broccoli (sauteed in ~ 1/2 T coconut oil), 2 T. sunbutter
5:30 pm [Pre-wod] - 3 1/2 oz grilled swordfish, 8 oz. coconut water, 2 t. sunbutter
6:30 pm - Paleo cookie that Emmitt made. Delicious.
8:00 pm - [Post-wod] - 3 oz. no salt turkey, 8 oz. coconut water, 2 more paleo cookies that Emmitt made. Even more delicious.
8:45 pm - 8 oz. paleo chili (~3 oz protein, ~5 oz. carbs), 3 t. guacamole
Sunday, January 24, 2010
Hells Half Acre... my first 2-a-day
First - thank you Amy, Alison, and Mo! These girls went through these together with me, and it was nice to push through heavy and tiring wods together and to train together - cheering for and competing against one another. Both wods were tough and were well worth pushing ourselves through. I was proud of all of us today :)
Also, thank you Rudy for pushing us to do these wods and for the fun sled work after the 2nd wod. MAN is that gonna be fun (and by fun I mean awful)... why exactly I'm looking forward to those in a wod I have NO idea, but I have to say I am!!
Hell Half Acre Wod #1 @ 9:00 am
3 Rds:
10 Squat Clean & Jerk (105# Rx'd - used 95#)
500m row
Time - 15:57
Hell's Half Acre Wod # 2 @ 1:00 pm
50 CTB Pull-ups
50 Burpees
Time - 9:53
The 1st wod was heavy as shit and very tiring. I only failed one clean (due to a shite grip, not muscle fatigue) so I probably stared at the bar a little too long and could've moved through these a bit faster. Had trouble locking out a few times and pressed it up at the end instead of a proper jerk, and twice forgot to step back together. I need to learn to trust the split jerk with locked arms. 1st round of the row started off with the rower not working so I wasted about 8 pulls not knowing what else to do even though the rows weren't counting. Wasted energy/time there. My row stayed under 2:15 pretty much the whole time, which is much slower than usual. The 1st 2 rds I kept it around 2:05-2:08 through the first 250/300m, but the last 200/250m - 100m I struggled to stay under 2:15. Kept the last 100m in rds 1 and 2 under 2:10. The 3rd rd, I thought I'd try and game the row better by rowing a bit slower in the beginning in order to save enough energy to kick it up faster (2:00 or less) for the last 200m but that wasn't the case. As planned, I stayed around 2:10-2:15 for the first 300m, as I planned but then only had enough juice to kick it up to around 2:05 for the last 200m. I don't think that helped my row, I think it was slower actually, so next time I'll let myself go faster from the start, and only "game it" and pace myself on longer rows (1K or more).
The 2nd wod was more of a mental challenge. Tim (Megan's bf) taped my hands, but the tape moved and shifted and made it nearly impossible to stay on the bar. It also cut off the circulation in my left wrist for the rest of the wod as I tried ripping the tape off mid-wod and couldn't get it off. The tape kept bunching up at the top of my palm right where I grip the bar. Also, the bucket I was jumping off was unstable so kept moving around and falling over. Eventually I gave up on the bucket, and started jumping up to the pull-up bar from this little blue step thing that was only about 6" off the ground. Never done this before, I've always done pull-ups from being able to reach the bar, so this was a new challenge for me, and, so much of a challenge that I decided to skip CTB and just do regular pull-ups to finish out the wod. Thankfully, Heather and the others at the box started bringing weights over to build a step I could reach from for the rest of my pull-ups. After the last weight was placed for me to stand on, it was still lower than usual for me, but as I said, coming at the bar from lower than usual was a new challenge for me and I thought probably a good thing for me to push through as who knows how close I'll be the the pull-up bar at sectionals. The burpees were a blur. Broken more than usual, wasn't sure if I was more tired than usual on these due to this being the 2nd wod of the day or whether I was just tired due to the 50 pull-ups.
As for the energy level of the two-a-day, I felt prepared for it. I have things I could improve for sure (1-I wish I had gotten more sleep the night before, as I did need a nap today after my 2nd wod, 2-I forgot to eat post-wod 2, which contributed to my tired feeling, 3-I want to play with my food choices) but I felt full capable of the work. That was good to know. I just need to remember how important sleep is and stop staying up past midnight. Damn it, it's 12:30 right now.
I'd like to try a few more two-a-days (not too many - I know I shouldn't wear myself out before sectionals) to play around with what foods and how much to eat. I ate steak because red meat tends to make me feel good (either the potassium or iron - something about it seems to wake me up when I'm tired), but I think I should've stuck with something more quickly and easily digestible like fish or eggs like I normally have pre-wod and then maybe add a cup of coffee pre-wod #2, if I feel the need for an extra kick.
I also need to get better at getting full nights of sleep. So, off to bed! Sweet dreams, all.
--Nutrition
8:00 am [Pre-wod #1] - 1 egg, 2 oz. no salt turkey, 16 oz. coconut water, 2 T. sunbutter
9:45 am [Post-wod #1] - 3 oz. no salt turkey, ~8 oz. coconut water, 4 oz. blackberry applesauce (no sugar added - thanks, mo!)
12:30 pm [Pre-wod #2] - steak burrito bowl from Whole Foods with double meat (~4 oz steak), guacamole (~2-3 T), lettuce, jalepenos, pico de gallo, tomatillo salsa, 2 T. sunbutter
[no Post-wod #2 meal - forgot until about 45 min after workout and was not hungry then at all, so skipped the meal since I'd already passed the 30 min window]
2:30 pm - 2 t. sunbutter
5:45 pm - handful of walnuts/macadamias/pecans/dried cranberries
8:30 pm - 3/4 hamburger (mmm!), sauteed rutabagas and carrots, salad of greens, sunflower seeds, mandarin oranges, dried cranberries, peppers, red onions, blackened chicken.
9:45 pm - one delicious glass of Effen Black Cherry vodka. The owner bought us the drink, how could we say no, right Mo??
Friday, January 22, 2010
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.
--
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
(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.
--
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
Sunday, January 17, 2010
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:
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.
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.
Wednesday, January 13, 2010
2k row - not so bad after all
Nutrition:
8:30 am - 2 eggs, sauteed eggplant+peppers (not enough fat)
8:30 am - 2 eggs, sauteed eggplant+peppers (not enough fat)
9:00 am - 8 oz. coffee + 1 1/4 t. raw sugar
12:15 pm - Moderately hungry. 3 oz. halibut, 5 oz lettuce + red peppers plus 1 T. Cindy's Kitchen Wild Maine Blueberry dressing (see bottom for nutritional info of dressing... not so bad, actually!!)
4:45 pm - Pre WOD - 4 oz. imitation crab (i know it's bad but I'm not throwing away the last 12 oz I have so am trying to finish it fast and then on to better meat!), 4 oz. steamed mushrooms (w/ garlic, dill, black pepper, sea salt), 2 t. sunbutter
7:45/8 pm - Post WOD - 4 oz. salmon sashimi + ginger + 1 serving coconut water.
9:45 pm - 4 oz. Whole Foods turkey fajitas mix (turkey, peppers, onions, spices, salt) + 5 oz. kale, shitake mushrooms, tomatoes, cucumbers, spices, canola oil + fresh squeezed lemon. This didn't look like a lot of food but I couldn't finish it. ~1 - 1 1/2 t. coconut butter/cream
--
Workout: 2k Row!
Time: 8:39
I paced it exactly as Bryce instructed. It was tiring, but I wasn't as worn out as I wanted to be at the end. I think I had more in me. I've never done a 2k row before and read the article Chris posted (Chris provides my personal library, which I appreciate because he just randomly posts exactly what I need to read) on how to pace a 2k. Then I asked Bryce what to aim for my splits and he said under 2:15, closer to 2:10 throughout. I counted the number of times I went above 2:15 (3x - 2:17 for one pull and then dropped back down, up to 2:18 once and dropped right back down, and then stayed at 2:16 for two pulls before getting back under it) and overall if my goal is to stay below 2:15 and I went above for only, what ten seconds, during the wod I think I managed it well for my first 2k. The last 500m I stayed closer to and below 2:10 and the last 250m I stayed close to 2:05. The article said not to go all out from the gate and to really force yourself to pace slower in the beginning so that you don't lose it later in the row, but in the beginning I had trouble staying around 2:10-2:15 and was anywhere b/w 1:51 and 2:05 for the first 250m until I was able to force myself to settle into a slower pace to ensure I got through it. I think I want to aim for sub 2:10 the whole way through next time I go, and around 2:05 for the first and last 500m, and maybe push for closer to 2:00 for the last 250m. In the middle it was tiring but not that painful. Not as bad as I expected it to be, which I guess is why I think I should've gone harder and faster. Next time.
Megan convinced me to do the row at 7 tonight with her so we could race against each other, which as always I find helpful. She's a great marker for me to compete against in workouts because we have different strengths/weaknesses. I tend to lift a bit heavier than her, but she has better form and she's faster than me in most metcons, so the combination makes for a good fight. She normally beats me in metcons, so it's exciting when I win. Like tonight. Even if it was only by 4 seconds. It was a great 4 seconds (sorry Megan, and thank you).
ALSO, I signed up for my Level I Cert today. Last wkend in Feb. In CA (because it's cold here and warm there) at Crossfit Endurance. Woo, CrossFit.
7:45/8 pm - Post WOD - 4 oz. salmon sashimi + ginger + 1 serving coconut water.
9:45 pm - 4 oz. Whole Foods turkey fajitas mix (turkey, peppers, onions, spices, salt) + 5 oz. kale, shitake mushrooms, tomatoes, cucumbers, spices, canola oil + fresh squeezed lemon. This didn't look like a lot of food but I couldn't finish it. ~1 - 1 1/2 t. coconut butter/cream
--
Workout: 2k Row!
Time: 8:39
I paced it exactly as Bryce instructed. It was tiring, but I wasn't as worn out as I wanted to be at the end. I think I had more in me. I've never done a 2k row before and read the article Chris posted (Chris provides my personal library, which I appreciate because he just randomly posts exactly what I need to read) on how to pace a 2k. Then I asked Bryce what to aim for my splits and he said under 2:15, closer to 2:10 throughout. I counted the number of times I went above 2:15 (3x - 2:17 for one pull and then dropped back down, up to 2:18 once and dropped right back down, and then stayed at 2:16 for two pulls before getting back under it) and overall if my goal is to stay below 2:15 and I went above for only, what ten seconds, during the wod I think I managed it well for my first 2k. The last 500m I stayed closer to and below 2:10 and the last 250m I stayed close to 2:05. The article said not to go all out from the gate and to really force yourself to pace slower in the beginning so that you don't lose it later in the row, but in the beginning I had trouble staying around 2:10-2:15 and was anywhere b/w 1:51 and 2:05 for the first 250m until I was able to force myself to settle into a slower pace to ensure I got through it. I think I want to aim for sub 2:10 the whole way through next time I go, and around 2:05 for the first and last 500m, and maybe push for closer to 2:00 for the last 250m. In the middle it was tiring but not that painful. Not as bad as I expected it to be, which I guess is why I think I should've gone harder and faster. Next time.
Megan convinced me to do the row at 7 tonight with her so we could race against each other, which as always I find helpful. She's a great marker for me to compete against in workouts because we have different strengths/weaknesses. I tend to lift a bit heavier than her, but she has better form and she's faster than me in most metcons, so the combination makes for a good fight. She normally beats me in metcons, so it's exciting when I win. Like tonight. Even if it was only by 4 seconds. It was a great 4 seconds (sorry Megan, and thank you).
ALSO, I signed up for my Level I Cert today. Last wkend in Feb. In CA (because it's cold here and warm there) at Crossfit Endurance. Woo, CrossFit.
--
Cindy's Kitchen Wild Maine Blueberry dressing/marinade:
I found this in the produce section of Whole Foods - it's got cane juice (and sea salt) so isn't entirely paleo, but it doesn't have a lot of sugar plus it's a non-dairy and gluten-free dressing option. This is my favorite of the Cindy's Kitchen dressings I've tried but there are a lot of options - just read the ingredients list for each dressing/marinade as some have dairy/other bad stuff.
Ingred: organic high oleic sunflower oil, red wine vinegar, filtered water, light filtered cane juice, blueberry juice concentrate, lemon juice concentrate, sea salt, dried wild maine blueberries, vitamin E, rosemary extract
Per 1 Tablespoon (which is how much I use)
5g fat (~3 blocks fat)
5.5g carbs - 3g of that is sugar (~1/2 block carbs) I don't count this towards my carbs servings, but thought I'd point out how little is in here.
Sunday, January 10, 2010
Weekend workouts
Saturday 1/9/10
Bench Press 3-3-3+
70%/80%/90% of 1RM+5 (1RM = 110)
73/83/93# (x3 reps, failed on 4th)
Metcon (from NorCal CF Games Qualifier):
500 M Row
30 burpees (subbed 30 knee push-ups + 30 overhead lunges)
10 shoulder to overhead (95#)
I kept pace with my heat on the row, but finished did OH lunges and knee push-ups (I did these on my knees as Bryce instructed so that I would speed through them, not due to muscle fatigue/failure or b/c I was a wuss) before anyone else finished their burpees, so got to the bar for shoulder to overhead first. These took longer than I expected or wanted them to take, but Coach said to wait and not lift the weight until I was ready and committed. This is the first time I've ever been given that instruction in a WOD, so I took it seriously and took more breaths than usual. The jerks were broken 3-2-2(+1 fail)-2(+1 fail)-1. I was glad I did Rx'd, though it took a bit longer than I wanted it to. Finished about 6:52. I don't remember the exact time but I finished just after Megan and I am pretty sure it was sub 7. I'd like to do this wod again after I get my stitches out with burpees to gauge my time better. If I do it again I'd like to break the shoulder to overhead less, but it may be worse after burpees - who knows.
Sunday 1/10/10 (Active Rest Day) BEGIN PALEO CHALLENGE
Today begins the Paleo Challenge. I'd like to say I ate well today, but not really. I'm going to start tracking my food in this blog too.
9am - 2 eggs, 4 bites jicama/blood orange/jalapeno salad
10:30-1:30 pm - Drank coconut water (about 1/4 liter) while listening to the Paleo Challenge intro and then doing skills work
2:15pm - Whole Foods!!! The buffet there is amazing and today I fully appreciated it. 4-5 oz. pulled turkey+red peppers+onions (fajita meat); plus 10-12 oz of: kale salad, zuchini, squash, artichoke hearts, whole garlic cloves, cucumber+tomato salad. Delicious.
4:30pm - 3 t. sunbutter + 1 t. forestberry preserves (lots of berries plus very little sugar)
9:30pm - 3 oz halibut, 4-5 oz eggplant and yellow peppers sauteed in water + a little grapeseed oil
The problems with what I ate today are:
-breakfast/pre-workout: no fat, not enough carbs. Also not close enough to my workout.
-no post-wod meal
-By lunch I was starving so ate more than I usually eat. Also, it was delicious.
-no protein in my snack, which I justified at the time because i ate extra protein at lunch... but i know better. Also, too much fat, though most meals I lack fat so maybe once a day having too much fat is okay? probably only if it's pre-wod though and I'm doing a long/extreme workout.
Skills work:
Talked to Jonny about my grip for pull-ups. I'm over-gripping and gripping lower in my hand than he does (which is why i tear so often and so badly). Need to work on releasing a bit once I have my chin above the bar. The changed grip makes it tougher to string stuff together but I think that's just until I get used to it.
2 sets (Pull-ups 45 sec on/45 sec off): Got 10/13.
2 sets (Static hold pull-ups: chin/eye/head 20 sec on/20 sec off). Switched back and forth b/w palms toward me and away from me. Palms towards me KILLED my biceps. Never done those before. 1st set: 1st 20sec easy, 2nd 20sec burned like crazy from the palms away grip, 3rd 20 sec starting sliding down away from the height I should've been holding at. 2nd set: 1st 20 sec hard b/c I used the palms away grip but manageable, 2nd 20 sec started slipping downward at 15 sec, 3rd 20 sec started slipping at 12 and dropped at 15 sec.
Worked HSPUs. Didn't feel good on these today, this is the second time recently I've struggled on these more so than usual which is annoying. Strung together a max of 4 with 3 abmats.
Worked on Wall Ball form. 3 sets of 10 (rest in b/w). 1st set 14# unbroken to the red! Landed every one!! COUNT THAT JONNY!! 2nd set had to more to the wooden beam, and was nervous about throwing the ball through the hole, so switched to 12#, all 10 unbroken! 3rd set, disaster. Well, not disaster but frustrating. 6 unbroken, failed 3, got 2, failed 1, got 3. Not sure if I was tired or what caused the disappointing third round. And who was around watching my third round? Jonny darling. Of course. Why he wasn't around when I was nailing them?!
Worked with Amy on throwing myself against the wall for HSPUs. I have a hitch in my form (just like in wall ball) where I lose all my power. I'm not sure why in multiple movements I stop myself from using my full body strength and resort to only using arms- it's dumb. I think I worked through the hitch with Amy, but I guess we'll see if I can do it tomorrow sans hitch.
Had a stuffy nose all day today. Got worse after dinner. Took stinging nettle and quercitin - hope that helps so i can avoid cold medicine. Also, I think I might have a fever. Chicago winters are going to be the death of me. Going to bed early tonight (it's 11pm now), so expect 8-8 1/2 hrs of rest. Hopefully that plus 2 aleve will clear the fever/sick feeling and I'll be better tomorrow.
Bench Press 3-3-3+
70%/80%/90% of 1RM+5 (1RM = 110)
73/83/93# (x3 reps, failed on 4th)
Metcon (from NorCal CF Games Qualifier):
500 M Row
30 burpees (subbed 30 knee push-ups + 30 overhead lunges)
10 shoulder to overhead (95#)
I kept pace with my heat on the row, but finished did OH lunges and knee push-ups (I did these on my knees as Bryce instructed so that I would speed through them, not due to muscle fatigue/failure or b/c I was a wuss) before anyone else finished their burpees, so got to the bar for shoulder to overhead first. These took longer than I expected or wanted them to take, but Coach said to wait and not lift the weight until I was ready and committed. This is the first time I've ever been given that instruction in a WOD, so I took it seriously and took more breaths than usual. The jerks were broken 3-2-2(+1 fail)-2(+1 fail)-1. I was glad I did Rx'd, though it took a bit longer than I wanted it to. Finished about 6:52. I don't remember the exact time but I finished just after Megan and I am pretty sure it was sub 7. I'd like to do this wod again after I get my stitches out with burpees to gauge my time better. If I do it again I'd like to break the shoulder to overhead less, but it may be worse after burpees - who knows.
Sunday 1/10/10 (Active Rest Day) BEGIN PALEO CHALLENGE
Today begins the Paleo Challenge. I'd like to say I ate well today, but not really. I'm going to start tracking my food in this blog too.
9am - 2 eggs, 4 bites jicama/blood orange/jalapeno salad
10:30-1:30 pm - Drank coconut water (about 1/4 liter) while listening to the Paleo Challenge intro and then doing skills work
2:15pm - Whole Foods!!! The buffet there is amazing and today I fully appreciated it. 4-5 oz. pulled turkey+red peppers+onions (fajita meat); plus 10-12 oz of: kale salad, zuchini, squash, artichoke hearts, whole garlic cloves, cucumber+tomato salad. Delicious.
4:30pm - 3 t. sunbutter + 1 t. forestberry preserves (lots of berries plus very little sugar)
9:30pm - 3 oz halibut, 4-5 oz eggplant and yellow peppers sauteed in water + a little grapeseed oil
The problems with what I ate today are:
-breakfast/pre-workout: no fat, not enough carbs. Also not close enough to my workout.
-no post-wod meal
-By lunch I was starving so ate more than I usually eat. Also, it was delicious.
-no protein in my snack, which I justified at the time because i ate extra protein at lunch... but i know better. Also, too much fat, though most meals I lack fat so maybe once a day having too much fat is okay? probably only if it's pre-wod though and I'm doing a long/extreme workout.
Skills work:
Talked to Jonny about my grip for pull-ups. I'm over-gripping and gripping lower in my hand than he does (which is why i tear so often and so badly). Need to work on releasing a bit once I have my chin above the bar. The changed grip makes it tougher to string stuff together but I think that's just until I get used to it.
2 sets (Pull-ups 45 sec on/45 sec off): Got 10/13.
2 sets (Static hold pull-ups: chin/eye/head 20 sec on/20 sec off). Switched back and forth b/w palms toward me and away from me. Palms towards me KILLED my biceps. Never done those before. 1st set: 1st 20sec easy, 2nd 20sec burned like crazy from the palms away grip, 3rd 20 sec starting sliding down away from the height I should've been holding at. 2nd set: 1st 20 sec hard b/c I used the palms away grip but manageable, 2nd 20 sec started slipping downward at 15 sec, 3rd 20 sec started slipping at 12 and dropped at 15 sec.
Worked HSPUs. Didn't feel good on these today, this is the second time recently I've struggled on these more so than usual which is annoying. Strung together a max of 4 with 3 abmats.
Worked on Wall Ball form. 3 sets of 10 (rest in b/w). 1st set 14# unbroken to the red! Landed every one!! COUNT THAT JONNY!! 2nd set had to more to the wooden beam, and was nervous about throwing the ball through the hole, so switched to 12#, all 10 unbroken! 3rd set, disaster. Well, not disaster but frustrating. 6 unbroken, failed 3, got 2, failed 1, got 3. Not sure if I was tired or what caused the disappointing third round. And who was around watching my third round? Jonny darling. Of course. Why he wasn't around when I was nailing them?!
Worked with Amy on throwing myself against the wall for HSPUs. I have a hitch in my form (just like in wall ball) where I lose all my power. I'm not sure why in multiple movements I stop myself from using my full body strength and resort to only using arms- it's dumb. I think I worked through the hitch with Amy, but I guess we'll see if I can do it tomorrow sans hitch.
Had a stuffy nose all day today. Got worse after dinner. Took stinging nettle and quercitin - hope that helps so i can avoid cold medicine. Also, I think I might have a fever. Chicago winters are going to be the death of me. Going to bed early tonight (it's 11pm now), so expect 8-8 1/2 hrs of rest. Hopefully that plus 2 aleve will clear the fever/sick feeling and I'll be better tomorrow.
Thursday, January 7, 2010
Two great days of work!
Last night's WOD:
5 rounds of:
125m row
20 push ups
20 squats
9:57. The 125m row was a sub for 20 double unders, but the row felt like a good substitute. Was aiming for b/w 9-10 mins, so was pleased with the time. Felt like I pushed myself and went as fast as I could have throughout the metcon. Did the row the way Rudy showed me to do it. Felt MUCH better then usual rowing. Did 5 full out push-ups each round and the following 15 on my knees. Didn't game the push-ups but did them until I couldn't do them anymore in every round. Squats faster then I've ever done before (was practically jumping) and I really focused on the hip popping each time. When I ever get the do box jumps again I think that focused hip extension will help with those. Also, come to think of it, that should help all my olympic lifts as well since I sometimes shorten the hip extension on my pulls.
Yesterday I left the box feeling fantastic. It was a great workout and I felt really strong and confident leaving.
Today was an equally good day. I've been struggling with Overhead Squats since I started and have never been able to get into the bottom and stay there. Over the holidays I took a broom and practiced staying the in bottom. I Snatch Balanced the broom and then held in the bottom of the squat for 30 sec (rested 1 min ) x 10 reps. By the end I felt so much more comfortable! So, this morning I came in, grabbed a PVC and did the same Snatch Bal and stay there progression- 15 sec on, 30 off X 4 sets, 30 sec on for the 5th set and moved on to actual weight.
Then I Hang power snatched, and dropped down into an OHS at:
33# x3
43# x3
50#x3
55#x3
60# -failed 3 or 4 times, then got 1 rep
65#x3
70# -failed 1, then got 1 rep.
It didn't feel like it was the heaviest I could go, but I had been working for about an hour and wanted to keep today's work light so stopped there. That's easily a 30# PR from my prev 1RM in OHS. About fucking time.
Talked to Bryce about supplemental work to add into my training after the workout. Am excited to start working those in.
5 rounds of:
125m row
20 push ups
20 squats
9:57. The 125m row was a sub for 20 double unders, but the row felt like a good substitute. Was aiming for b/w 9-10 mins, so was pleased with the time. Felt like I pushed myself and went as fast as I could have throughout the metcon. Did the row the way Rudy showed me to do it. Felt MUCH better then usual rowing. Did 5 full out push-ups each round and the following 15 on my knees. Didn't game the push-ups but did them until I couldn't do them anymore in every round. Squats faster then I've ever done before (was practically jumping) and I really focused on the hip popping each time. When I ever get the do box jumps again I think that focused hip extension will help with those. Also, come to think of it, that should help all my olympic lifts as well since I sometimes shorten the hip extension on my pulls.
Yesterday I left the box feeling fantastic. It was a great workout and I felt really strong and confident leaving.
Today was an equally good day. I've been struggling with Overhead Squats since I started and have never been able to get into the bottom and stay there. Over the holidays I took a broom and practiced staying the in bottom. I Snatch Balanced the broom and then held in the bottom of the squat for 30 sec (rested 1 min ) x 10 reps. By the end I felt so much more comfortable! So, this morning I came in, grabbed a PVC and did the same Snatch Bal and stay there progression- 15 sec on, 30 off X 4 sets, 30 sec on for the 5th set and moved on to actual weight.
Then I Hang power snatched, and dropped down into an OHS at:
33# x3
43# x3
50#x3
55#x3
60# -failed 3 or 4 times, then got 1 rep
65#x3
70# -failed 1, then got 1 rep.
It didn't feel like it was the heaviest I could go, but I had been working for about an hour and wanted to keep today's work light so stopped there. That's easily a 30# PR from my prev 1RM in OHS. About fucking time.
Talked to Bryce about supplemental work to add into my training after the workout. Am excited to start working those in.
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.
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