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.
Showing posts with label Running. Show all posts
Showing posts with label Running. Show all posts
Thursday, June 30, 2011
Friday, June 10, 2011
Angie and Helen
I'm not tracking my nutrition today. I ate well, I just don't feel like it. I'm in a weird place with nutrition right now. And I don't really feel like getting into it. I will, at some point, but I'm not really in the mood... plus I have no idea what times I ate at :)
I did Angie yesterday for the first time.
[Angie = 100 pull-ups, 100 push-ups, 100 sit-ups, 100 squats]
Time: 23:43
I think I could do Angie again and shave some time off - I went ginger with my pull-ups, breaking them up into doubles mostly to preserve my hands since I was using the bar that tears my hands the most. I also took it easy on push-ups b/c I wasn't sure how 100 would feel so broke it into mainly doubles as well. All rests were super short 1-3 seconds at most during push/pull-ups, prob 3-5 secs on sit-ups and air squats. Felt good about limiting my rest times but would now like to limit the rest stops and hit it harder and preserve myself less. Now that I know how it feels I can hit her harder next time.
I followed that up with Helen today, even though I did her the other week.
[Helen = 3 rds: 400m run, 21 kettlebell swings @ 1 pood, 12 pull-ups]
Time: 12:01 PR!
Helen felt good, I'm still a shite slow runner but hopefully after doing more sprints this summer I can cut this time down. I super wussed out on pull-ups rarely chaining any and never chained more than 3 b/c my hands were pretty messed up from Angie. I opened up a blister in the palm of my left hand warming up, so in order to avoid opening up anymore that I started yesterday I changed my grip up and held the bar higher than usual - more in my fingers than palms, which gave me four new blisters (one that opened during the wod). Sooo, yeah my hands are pretty fucked right now. I have about ten separate places on my hands that hurt, only two requiring bandaids though, and those should be fine by tomorrow. The tender places just toughen up and the open blisters just need a day to heal so who cares if my hands look like shit and I have to take a day off lifting? I could use the forced rest anyway (if I were to take it).
I also benched twice this week. First time going for a new 1RM... ended at 127# but am pretty sure I coulda had 133# but my spotter didn't want me to drop the bar on my face... can't really be mad at that... or at least in my head I shouldn't be... but I am a little disappointed. I want to be pushed to my extreme. I don't want someone allowing me or enabling my failure. Let me fight for it! I wanna struggle. I need to struggle to hit a 1RM. Don't get me wrong... I do not blame her for me not getting it up there, I just wish she hadn't put her hands on so early. If it's coming down or if I call out for help, grab the bar, but the bar never went downward, just hovered. Hovering means I'm still fighting. Let me fight. And, I shoulda said something. I hate it when I don't speak up. But, I just wasn't comfortable enough to say anything to her about it. She makes me a little nervous about stepping on toes/corssing boundaries/etc, and she's been there coaching much longer than I've been a member there, so I just kept quiet. There's always another day, right? The second day I benched instead of going for a new 1RM, I just did a bunch of reps at lighter weights so that the next time I go for it I can get 133# without question. Previous PR was 125, so not a huge increase but feels good to hit a new PR even if it's small. New PR beats the hell outta failing a prev PR!!
Both my Helen times and Angie times landed me a space on the leaderboard at this non-CFC CrossFit, which feels good (I think my Helen time got me up there today... but I'm not 100% sure on that. Def sure on the angie time though). Makes me proud, personally. It's weird though - while I'm personally gratified by making the leaderboard, other people seem to be way more competitive about it than I am. Billy S wrote an awesome article awhile back on the CFC blog Conundrum expressing how I feel about competition... to sum it up- I wanna do my best. And I want to beat you. But, I also want YOU to do your best. And that last part... I dunno... I don't know that I think everyone here feels that same way.
Every day in the box, you come in and you work. You work with whatever the fuck you've got that day - based on what you ate, how you slept, your mood, the weather for fuck's sake. I may beat you today on the same workout you can beat me on tomorrow. That's life, dude. And, don't get me wrong, there are lots of people here who are supportive and seem geniunely happy when others do well. But there are also some who seem threatened or irritated, or even in disbelief when others hit the leaderboard and I just don't really understand that. Seriously, while it's cool to be on the leaderboard, it doesn't mean anything more than beating someone in any other workout. I can be first or last in any of the WODs throughout the week but no one gives a shit about that b/c it's not one of the 16 or so randomly chosen WODs that make up the leaderboard. You know why I did those WODs this week? Because angie was programmed (we do leaderboard WODs every wednesday), and Helen I did b/c one of my friends was coming in to do it, and I really like WOD'ing with people. I like to compete, I like to chase, I like to lead... I just like to workout. Plain and simple.
I dunno. I like this place, I do. I have just been a little miffed recently about a few things. And, I miss CFC. It'll be good to be back this weekend. I have a busy summer and lots to look forward to. I'm just, I dunno, just venting I guess.
I did Angie yesterday for the first time.
[Angie = 100 pull-ups, 100 push-ups, 100 sit-ups, 100 squats]
Time: 23:43
I think I could do Angie again and shave some time off - I went ginger with my pull-ups, breaking them up into doubles mostly to preserve my hands since I was using the bar that tears my hands the most. I also took it easy on push-ups b/c I wasn't sure how 100 would feel so broke it into mainly doubles as well. All rests were super short 1-3 seconds at most during push/pull-ups, prob 3-5 secs on sit-ups and air squats. Felt good about limiting my rest times but would now like to limit the rest stops and hit it harder and preserve myself less. Now that I know how it feels I can hit her harder next time.
I followed that up with Helen today, even though I did her the other week.
[Helen = 3 rds: 400m run, 21 kettlebell swings @ 1 pood, 12 pull-ups]
Time: 12:01 PR!
Helen felt good, I'm still a shite slow runner but hopefully after doing more sprints this summer I can cut this time down. I super wussed out on pull-ups rarely chaining any and never chained more than 3 b/c my hands were pretty messed up from Angie. I opened up a blister in the palm of my left hand warming up, so in order to avoid opening up anymore that I started yesterday I changed my grip up and held the bar higher than usual - more in my fingers than palms, which gave me four new blisters (one that opened during the wod). Sooo, yeah my hands are pretty fucked right now. I have about ten separate places on my hands that hurt, only two requiring bandaids though, and those should be fine by tomorrow. The tender places just toughen up and the open blisters just need a day to heal so who cares if my hands look like shit and I have to take a day off lifting? I could use the forced rest anyway (if I were to take it).
I also benched twice this week. First time going for a new 1RM... ended at 127# but am pretty sure I coulda had 133# but my spotter didn't want me to drop the bar on my face... can't really be mad at that... or at least in my head I shouldn't be... but I am a little disappointed. I want to be pushed to my extreme. I don't want someone allowing me or enabling my failure. Let me fight for it! I wanna struggle. I need to struggle to hit a 1RM. Don't get me wrong... I do not blame her for me not getting it up there, I just wish she hadn't put her hands on so early. If it's coming down or if I call out for help, grab the bar, but the bar never went downward, just hovered. Hovering means I'm still fighting. Let me fight. And, I shoulda said something. I hate it when I don't speak up. But, I just wasn't comfortable enough to say anything to her about it. She makes me a little nervous about stepping on toes/corssing boundaries/etc, and she's been there coaching much longer than I've been a member there, so I just kept quiet. There's always another day, right? The second day I benched instead of going for a new 1RM, I just did a bunch of reps at lighter weights so that the next time I go for it I can get 133# without question. Previous PR was 125, so not a huge increase but feels good to hit a new PR even if it's small. New PR beats the hell outta failing a prev PR!!
Both my Helen times and Angie times landed me a space on the leaderboard at this non-CFC CrossFit, which feels good (I think my Helen time got me up there today... but I'm not 100% sure on that. Def sure on the angie time though). Makes me proud, personally. It's weird though - while I'm personally gratified by making the leaderboard, other people seem to be way more competitive about it than I am. Billy S wrote an awesome article awhile back on the CFC blog Conundrum expressing how I feel about competition... to sum it up- I wanna do my best. And I want to beat you. But, I also want YOU to do your best. And that last part... I dunno... I don't know that I think everyone here feels that same way.
Every day in the box, you come in and you work. You work with whatever the fuck you've got that day - based on what you ate, how you slept, your mood, the weather for fuck's sake. I may beat you today on the same workout you can beat me on tomorrow. That's life, dude. And, don't get me wrong, there are lots of people here who are supportive and seem geniunely happy when others do well. But there are also some who seem threatened or irritated, or even in disbelief when others hit the leaderboard and I just don't really understand that. Seriously, while it's cool to be on the leaderboard, it doesn't mean anything more than beating someone in any other workout. I can be first or last in any of the WODs throughout the week but no one gives a shit about that b/c it's not one of the 16 or so randomly chosen WODs that make up the leaderboard. You know why I did those WODs this week? Because angie was programmed (we do leaderboard WODs every wednesday), and Helen I did b/c one of my friends was coming in to do it, and I really like WOD'ing with people. I like to compete, I like to chase, I like to lead... I just like to workout. Plain and simple.
I dunno. I like this place, I do. I have just been a little miffed recently about a few things. And, I miss CFC. It'll be good to be back this weekend. I have a busy summer and lots to look forward to. I'm just, I dunno, just venting I guess.
Monday, June 6, 2011
well i DID buy new running gear...
1pm-ish (forgot to write it down) - 4 oz turkey burger, 2 whole eggs. Some veggies. 2 c. coffee + cacao nibs with a bit of heavy cream and sugar. The cacao nibs were an interesting twist that I threw into the coffeemaker with the coffee grinds, but made the coffee tasty but extra bitter. Oh well. Good try, anyway. 1 T. almond butter.
2:45pm - 9.5 oz coconut water + put on my new CEP compression socks. They're hot pink... so even if they don't work I'm gonna look toally cute as I die running the longest distance I've ever run today.
4:30pm - I RAN A HALFMARATHON ! I'm not even kidding. I jogged the first mile as a warm-up- in 10:14. Then I kicked it into gear and yet miles 2-4 were actually really tough to get into. Way tougher than usual because I had some severe tightness as I tried to flex or extend my right foot. SO tight it impeded my running and I had to stop frequently and stretch it out. Yikes. I wasn't sure I was going to be able to continue, so popped in my ACCEL gel because at this point I needed something to do besides stretching the damn right foot, and actually I think it helped my body push through somehow. Probably a mental thing, since accel gel isn't designed to improve flexibility of tight joints... whatevs - I would've tried anything to make the run better at that point! By mid-way through mile 4 I finally got into my run, felt good, and stuck to a pretty consistent pace between 8:30-9:30/mile and didn't need to stop again to stretch until I got to mile 7. Mile 7 felt like the hardest mile to run. I was just exhausted. Definitely the worst mile of the run for me. I wish I had had another ACCEL gel or something to eat or drink at this point of the run - I think I would've been fine after some added energy. Once I got into mile 8 the run got a bit easier, but then I realized that I was totally thirsty and dehydrated (so glad i read Born to Run and the Paleo Diet for Athletes b/c I knew that the salt crust that was forming all over my body meant that I was dehydrated, and needed water and salt). I found a locker room inside a golf course (yes, i snuck onto the golf course and no i do not feel the slightest bit ashamed of it), and drank some water from the water fountain. Aaaaand, I remembered needing salt in order to actually get rehydrated but wasn't sure how to get salt when there wasn't salt around... so I licked my forearms a few times. Again, totally serious here. They were covered in salt from my sweat drying up... I figured this was a good solution. Also, it made me feel a little bit like that guy who drinks his own urine in the desert - Survivor Man or something? - except waaay less gross. Miles 9-13.1 were just about finishing. I wasn't winded in those last miles, just had tired ass legs. Again, I think if i had refueled my body I woulda been fine.
I've never ran more than 6 or 7 miles before. I hadn't done ANY running-specific training, but I CrossFit at least 4-5 times a week. I'm not thrilled with my time, I definitely expected to go faster and I think the first 4 miles took maybe 40 minutes or so, which is way below what my pace should be b/c of the tightness and repeated stopping to stretch. The second half was slower than I wanted b/c I kept stopping to walk once a mile or so for 15-20 seconds not because I was winded but b/c my legs were toast. But, um...
I finished a half-marathon. On my own. On a Monday. For kicks.
I. RAN. a HALF.MARATHON .
I am ridiculously proud of that. I fucking love CrossFit.
2:45pm - 9.5 oz coconut water + put on my new CEP compression socks. They're hot pink... so even if they don't work I'm gonna look toally cute as I die running the longest distance I've ever run today.
4:30pm - I RAN A HALF
I've never ran more than 6 or 7 miles before. I hadn't done ANY running-specific training, but I CrossFit at least 4-5 times a week. I'm not thrilled with my time, I definitely expected to go faster and I think the first 4 miles took maybe 40 minutes or so, which is way below what my pace should be b/c of the tightness and repeated stopping to stretch. The second half was slower than I wanted b/c I kept stopping to walk once a mile or so for 15-20 seconds not because I was winded but b/c my legs were toast. But, um...
I finished a half-marathon. On my own. On a Monday. For kicks.
I. RAN. a HALF.
I am ridiculously proud of that. I fucking love CrossFit.
Saturday, May 21, 2011
Delicious totally cheating protein shake (though still paleo)
7:30am - wake up
8:15am - 20oz mate tea.
9:00am - a-coach for Steve
10:00am - stretching/mobility work - my shoulders are wrecked. I want someone to stretch me out.
11:00am - a-coach for Jen
2:00pm - BEST cheaty feeling non-cheat ever! Protein shake made with 1/4 c coconut milk, 1 totally ripe banana, 1 1/2 T cacao nibs, 1 scoop grass-fed whey APS chocolate protein powder, ice, cinnamon, nutmeg. Fat: 27g Carbs: 11g (4g sugar) Protein: 27g. Totally satisfying, delicious and obvi way higher fat content than I usually eat in a meal BUT it's my rest day so I'm allowed a higher fat amount in my first meal. This should totally be my weekend "cheat" from now on. SOOOO much better than the shitty cheats I had last night. Happy Saturday to me!!!
--^-^-^-^-^-^-^-^-^--
Okay, so... bananas are still cheating. SO I have revised the post to acknowledge that the above shake was in fact a cheat b/c it will not aid my weight loss or leaning out goals or help me improve performance in the gym. Which does not detract from its deliciousness but it was still not a good call. Also, the following day I was craving sweets and cheats all day. And, I lacked my usual restraint. Fuck. Coach Rudy is always right. Damn it. AAAAAND, JJ pointed out I didn't add teh banana into the nutritional info. ACTUAL NUTR'L VALS: Fat: 27g Carbs: 38g (19g sugar) Protein: 27g
--^-^-^-^-^-^-^-^-^--
4:30pm - 4oz turkey burger, some beet/pepper/spinach salad, and a few bites of eggplant/cucumber salad.
8:00pm - Ran 4.1 miles (same route I ran on 4/29). Last time was 4.1 miles in 47:49.4. I finished in 42:26. PR!! MORE THAN FIVE MINUTE PR!! I heart CrossFit. And Bryce for introducing me to IF. And that Martin guy for coming up with it.
9:00pm - 8 oz egg whites (approx 5.9 egg whites) with 2 oz turkey burger and broccoli (ps i NEVER remember how to spell that damn vegetable). with a SHIT ton of chili powder b/c i accidentally poured from the open top side insteada the sprinkle top side. oops. meh. it was still good. spicy for sure, but good. poured about 1 T coconut milk on the eggs/turkey burger b/c the burger was dry but that didn't cut it so I drizzled maybe 1 T avocado oil on top which did help. made it extra tasty actually. With 9/5 oz coconut water - "Taste Nirvana" brand is DELICIOUS. My absolute favorite so far. Last meal was approx 38g protein... so a little bit more than usual but wanted the turkey burger for taste and wanted the egg whites for long term fullness, but still within the allowable range of protein for last meal and for the day so i feel good.
8:15am - 20oz mate tea.
9:00am - a-coach for Steve
10:00am - stretching/mobility work - my shoulders are wrecked. I want someone to stretch me out.
11:00am - a-coach for Jen
2:00pm - BEST cheaty feeling non-cheat ever! Protein shake made with 1/4 c coconut milk, 1 totally ripe banana, 1 1/2 T cacao nibs, 1 scoop grass-fed whey APS chocolate protein powder, ice, cinnamon, nutmeg. Fat: 27g Carbs: 11g (4g sugar) Protein: 27g. Totally satisfying, delicious and obvi way higher fat content than I usually eat in a meal BUT it's my rest day so I'm allowed a higher fat amount in my first meal. This should totally be my weekend "cheat" from now on. SOOOO much better than the shitty cheats I had last night. Happy Saturday to me!!!
--^-^-^-^-^-^-^-^-^--
Okay, so... bananas are still cheating. SO I have revised the post to acknowledge that the above shake was in fact a cheat b/c it will not aid my weight loss or leaning out goals or help me improve performance in the gym. Which does not detract from its deliciousness but it was still not a good call. Also, the following day I was craving sweets and cheats all day. And, I lacked my usual restraint. Fuck. Coach Rudy is always right. Damn it. AAAAAND, JJ pointed out I didn't add teh banana into the nutritional info. ACTUAL NUTR'L VALS: Fat: 27g Carbs: 38g (19g sugar) Protein: 27g
--^-^-^-^-^-^-^-^-^--
4:30pm - 4oz turkey burger, some beet/pepper/spinach salad, and a few bites of eggplant/cucumber salad.
8:00pm - Ran 4.1 miles (same route I ran on 4/29). Last time was 4.1 miles in 47:49.4. I finished in 42:26. PR!! MORE THAN FIVE MINUTE PR!! I heart CrossFit. And Bryce for introducing me to IF. And that Martin guy for coming up with it.
9:00pm - 8 oz egg whites (approx 5.9 egg whites) with 2 oz turkey burger and broccoli (ps i NEVER remember how to spell that damn vegetable). with a SHIT ton of chili powder b/c i accidentally poured from the open top side insteada the sprinkle top side. oops. meh. it was still good. spicy for sure, but good. poured about 1 T coconut milk on the eggs/turkey burger b/c the burger was dry but that didn't cut it so I drizzled maybe 1 T avocado oil on top which did help. made it extra tasty actually. With 9/5 oz coconut water - "Taste Nirvana" brand is DELICIOUS. My absolute favorite so far. Last meal was approx 38g protein... so a little bit more than usual but wanted the turkey burger for taste and wanted the egg whites for long term fullness, but still within the allowable range of protein for last meal and for the day so i feel good.
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.
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.
Tuesday, May 10, 2011
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.
Sunday, January 2, 2011
2011 Resolutions
So, I guess it's that time of year. I've actually never been big on making resolutions at the start of the year, but this year I realized that I needed to make some.
2009 was my coming out year ;) I had my first CFC wod on Feb 13, 2009, became obsessed by April, went full paleo in June, got my first kipping pull-ups (6 in a row!) in October, ran my first race (an 8k) in November, lost 40 lbs and won my first weightlifting competition in Dec!! And somehow in all of that, I found who I was and became truly happy again.
2010 on the other hand was marked mostly by endings. My husband and I divorced, I quit my job of ten years with my family's company, and my family and I didn't really speak much for almost four months. When the year itself ended, it did so on a pretty sad note for me, and maybe that's why when I looked back I saw mostly endings. On later recollection, I also competed at Sectionals and Regionals (where I landed the world's ugliest 100# snatch) for the 2010 CrossFit games, which were incredible achievements, and both of which I am very proud of.
So this year I'm gonna set it up better. I'm gonna plan and make sure I have a whole fucking list of achievements. Next year I'm not going to look back and see endings, I'm going to look back on achievements instead and be proud.
I resolve to...
2009 was my coming out year ;) I had my first CFC wod on Feb 13, 2009, became obsessed by April, went full paleo in June, got my first kipping pull-ups (6 in a row!) in October, ran my first race (an 8k) in November, lost 40 lbs and won my first weightlifting competition in Dec!! And somehow in all of that, I found who I was and became truly happy again.
2010 on the other hand was marked mostly by endings. My husband and I divorced, I quit my job of ten years with my family's company, and my family and I didn't really speak much for almost four months. When the year itself ended, it did so on a pretty sad note for me, and maybe that's why when I looked back I saw mostly endings. On later recollection, I also competed at Sectionals and Regionals (where I landed the world's ugliest 100# snatch) for the 2010 CrossFit games, which were incredible achievements, and both of which I am very proud of.
So this year I'm gonna set it up better. I'm gonna plan and make sure I have a whole fucking list of achievements. Next year I'm not going to look back and see endings, I'm going to look back on achievements instead and be proud.
I resolve to...
- ...complete a mararthon. My very first.
- ...get two more CF certs under my belt (I'd like more than two, but at least 2).
- ...get my personal training certification.
- ...stop slacking on diet/exercise while shooting movies. 3 workouts per wk at least!
Wednesday, December 29, 2010
Running elation
Thanksgiving and Christmas have been really hard for me two years running. And by hard I mean really fucking hard... I won't get into the details but they've been the saddest holidays of my life.
This year for Christmas my mom got me a pair of vibrams and a book called Born to Run by Christopher McDougall. It was perfect timing. Not only did I need something distracting, I needed something inspirational and this book was both of those things, plus it taught me interesting things about our ancestors, evolution, why people hate running (as if I needed to be told that- I've hated running my whole life)... so much information!! And told in such a fantastic way, all wrapped inside the story of the Raramuri (more commonly known as the Tarahumara people of Mexico, or the "Running People") and the most intense ultra marathon ever run.
I finished the book today. I'm sad to be finished with it- I wish I could read more. And this morning I realized that a good long run was exactly what I needed to clear my head. And I'm not an especially good distance runner.
But I strapped on my new Nike Frees (I left my old ones in Chicago and wasn't ready to use vibrams on a long distance run) and just ran. I had no idea where I would go, for how long I'd run or anything, I just ran. I left at 3:35 and got back at 5:10. I could've kept going once i got back to the starting point but didn't because it was getting dark and I didn't want my parents to worry. I have NEVER EVER EVER arrived at my ending place and thought, maybe I'll keep going. I could not believe it.
I definitely ran slowly... I was working on keeping a consistent pace and focusing on my stride and the way my foot hit the pavement. But I ran farther than I've ever run in my life and up and down the worst hills I've ever attempted. I ran 12.42 km (7.42 miles)... The last 2 1/2 miles (at least) were almost entirely uphill. And I couldn't believe it- the whole time I wasn't dying!
But here's the most impressive part... It was the most cathartic thing I could have done for myself. In the beginning of my run, I was sad. A few minutes in and every emotion came flooding over me and I felt like I was about to start sobbing. I could feel the tears welling up inside but they wouldn't come out- something about my breathing made it impossible to actually cry. I continued running, and slowly I began to feel less sad. All of a sudden I realized I had been running for thirty minutes, I wasn't tired at all, and I was singing along to my iPhone! Now, usually I would realize that if I can sing I'm not running fast enough, but i decided that pacing was my goal because I wanted to run far. And I realized that I was ELATED!! I skipped during my run. Not once, but often. I waved at other runners (who I, for the first time didn't totally hate), sang whenever I felt the urge, and threw my hands in the air when I reached my turn around point (even though it was at the bottom of an ENORMOUS hill that I was going to have to run right back up).
I'm running a marathon this year. I'm totally doing it.
This year for Christmas my mom got me a pair of vibrams and a book called Born to Run by Christopher McDougall. It was perfect timing. Not only did I need something distracting, I needed something inspirational and this book was both of those things, plus it taught me interesting things about our ancestors, evolution, why people hate running (as if I needed to be told that- I've hated running my whole life)... so much information!! And told in such a fantastic way, all wrapped inside the story of the Raramuri (more commonly known as the Tarahumara people of Mexico, or the "Running People") and the most intense ultra marathon ever run.
I finished the book today. I'm sad to be finished with it- I wish I could read more. And this morning I realized that a good long run was exactly what I needed to clear my head. And I'm not an especially good distance runner.
But I strapped on my new Nike Frees (I left my old ones in Chicago and wasn't ready to use vibrams on a long distance run) and just ran. I had no idea where I would go, for how long I'd run or anything, I just ran. I left at 3:35 and got back at 5:10. I could've kept going once i got back to the starting point but didn't because it was getting dark and I didn't want my parents to worry. I have NEVER EVER EVER arrived at my ending place and thought, maybe I'll keep going. I could not believe it.
I definitely ran slowly... I was working on keeping a consistent pace and focusing on my stride and the way my foot hit the pavement. But I ran farther than I've ever run in my life and up and down the worst hills I've ever attempted. I ran 12.42 km (7.42 miles)... The last 2 1/2 miles (at least) were almost entirely uphill. And I couldn't believe it- the whole time I wasn't dying!
But here's the most impressive part... It was the most cathartic thing I could have done for myself. In the beginning of my run, I was sad. A few minutes in and every emotion came flooding over me and I felt like I was about to start sobbing. I could feel the tears welling up inside but they wouldn't come out- something about my breathing made it impossible to actually cry. I continued running, and slowly I began to feel less sad. All of a sudden I realized I had been running for thirty minutes, I wasn't tired at all, and I was singing along to my iPhone! Now, usually I would realize that if I can sing I'm not running fast enough, but i decided that pacing was my goal because I wanted to run far. And I realized that I was ELATED!! I skipped during my run. Not once, but often. I waved at other runners (who I, for the first time didn't totally hate), sang whenever I felt the urge, and threw my hands in the air when I reached my turn around point (even though it was at the bottom of an ENORMOUS hill that I was going to have to run right back up).
I'm running a marathon this year. I'm totally doing it.
Saturday, October 2, 2010
10/1 and 10/2 workouts
Friday 10/1: Late night workout. Swam 20 lengths of the pool at my apt complex, treaded water arms only until I felt like I might drown, then switched to legs only till the same, then arms and legs. Then finished up with fourteen lengths.
Saturday 10/2:
3 rds of-
1/3 mile on treadmill on 12% incline @4.6 mi pace
10 lat pull downs @ 90#
30 air squats
20 sit ups/20 leg raises/20 (per side) oblique twists (situps in rd 1, leg raises in rd 2, oblique twists in rd 3)
I didn't do it for time because there was no clock in the room. I bought a watch with a timer for just this sort of instance, but didn't have it on me. I just went through the exercises as fast as i could and aimed for unbroken everything. Unbroken is one of those things I haven't yet mastered... The ability to keep pushing through those last few (or sometimes not so few) reps. I'm better with time priority than task. Tell me I have ten seconds left on a box jump, I'm likely to crank out as many as possible in that time, but tell me i have ten more reps and I'm likely to stop, take a breath and then finish. Guess we all have shit to work on, no??
Then I swam a quick lap in the pool to cool off and laid out by the pool and started The Alchemist by Paolo Cuehlo. Lovely little Saturday :)
Saturday 10/2:
3 rds of-
1/3 mile on treadmill on 12% incline @4.6 mi pace
10 lat pull downs @ 90#
30 air squats
20 sit ups/20 leg raises/20 (per side) oblique twists (situps in rd 1, leg raises in rd 2, oblique twists in rd 3)
I didn't do it for time because there was no clock in the room. I bought a watch with a timer for just this sort of instance, but didn't have it on me. I just went through the exercises as fast as i could and aimed for unbroken everything. Unbroken is one of those things I haven't yet mastered... The ability to keep pushing through those last few (or sometimes not so few) reps. I'm better with time priority than task. Tell me I have ten seconds left on a box jump, I'm likely to crank out as many as possible in that time, but tell me i have ten more reps and I'm likely to stop, take a breath and then finish. Guess we all have shit to work on, no??
Then I swam a quick lap in the pool to cool off and laid out by the pool and started The Alchemist by Paolo Cuehlo. Lovely little Saturday :)
Sunday, September 12, 2010
Seriously though. I'm not a runner.
For someone who isn't a runner I sure run a lot recently. It clears my head, and I've had a lot of shit on my mind recreantly and it gives me 30 minutes or a hour or more where all I can think about is man I wish I were doing something else (just kidding).
Actually I don't know what I think about when I run. I think about a million different things, it's almost like dreaming. My mind goes all over the place, and when I'm done I feel completely drained and have no clear memory of what went through my head during the run. When you spend too much time during the day thinking about things, this is the perfect way to put it all away. I also feel like it helps control my emotions- if I'm feeling sad or stressed before the run I feel like I somehow run all the emotions out of my system.
Today's workout:
Run 1.2 miles up/down hills... More downhill on the way out (approx 13 min)
20 situps
20 leg raises
Run 1.2 miles up/down hills... More uphill on the way back (approx 15 min)
4 rds: 5 pushups w/ 10 sec rest in b/w each rd
<2-3 min rest>
2 rds: 2 super steep hill sprints
The path I chose was only 1.2 miles (I got a bit turned around... Surprise) before it ended so once i got back to my starting point I just didn't have enough sunlight or the desire to run another 30 minutes back and forth the same path, so i figured I'd exhaust myself with super steep hill sprints. That did the trick!!
Actually I don't know what I think about when I run. I think about a million different things, it's almost like dreaming. My mind goes all over the place, and when I'm done I feel completely drained and have no clear memory of what went through my head during the run. When you spend too much time during the day thinking about things, this is the perfect way to put it all away. I also feel like it helps control my emotions- if I'm feeling sad or stressed before the run I feel like I somehow run all the emotions out of my system.
Today's workout:
Run 1.2 miles up/down hills... More downhill on the way out (approx 13 min)
20 situps
20 leg raises
Run 1.2 miles up/down hills... More uphill on the way back (approx 15 min)
4 rds: 5 pushups w/ 10 sec rest in b/w each rd
<2-3 min rest>
2 rds: 2 super steep hill sprints
The path I chose was only 1.2 miles (I got a bit turned around... Surprise) before it ended so once i got back to my starting point I just didn't have enough sunlight or the desire to run another 30 minutes back and forth the same path, so i figured I'd exhaust myself with super steep hill sprints. That did the trick!!
Tuesday, March 30, 2010
I'm eating dinner at 11, I'm tired, and I have to stay up and work. Suck.
WOD:
Press 3x3 @ 75# (1RM is 85#)
Was heavy and struggled on the 3rd rep of each set but think I should've gone a bit heavier... maybe 78 or 80#.
Was heavy and struggled on the 3rd rep of each set but think I should've gone a bit heavier... maybe 78 or 80#.
3 rounds for time of:
20 Wall balls (20/14)
15 Burpees
400M Run
This felt fucking awful. Awful. Awful. I'm shite at wallball, this we know, and shite at running, but burpees? Seriously those were awful too. WB in the first rd was 10/10 which I was actually really good for me and I thought would be something I could maintain. Nope. Don't remember round 2 ( I think 5s maybe?), but the 3rd rd I was back to my old standby with sets of 2s, 3s, and 4s. Burpees should've been all unbroken, but the last set I stopped at 10 and literally whined inside my head to myself, begging myself to quit. They were also slower than I usually do them. Didn't notice my run times but in the last rd I was in LAST PLACE and forced myself to sprint to catch up and pass the girl who was last. 14:41. Awful.
I waited about 15-20 mins and then wanted to get the snatch strength set in but just didn't have the form today. Maybe it was my Nike Free's. Maybe it was just not my day today. Was getting under the bar easily every time, but was exaggerating the hip extension into a back bend (which I know thanks to Kurt's watchful eye - thanks Kurt).
Snatches:
3-2-2 @ 65#-70#-75#
Was supposed to do 3-2-2-1-1 but just wasn't feeling, so thought I should listen to my body and give it a rest.
Then, played 3 games of vball. Not an impressive showing by anyone on our team... except Jonny - who subbed for us tonight and played great! Did I mention he learned to play vball today? Definitely makes a difference being super athletic and learning a new sport. I love CFers. We're the best at everything ;)
--
Nutrition:
9:30ish - 2 eggs over sauteed rainbow chard.
11 am - 10 oz. iced coffee w/ 1/8 c. coconut milk.
Forgot about lunch. Oops.
4:30 pm [Pre-wod] - 3 oz. sauteed sole, 6 oz. kale with WF sauteed vegis (red onion and various peppers), with a pinch of white truffle oil and maybe 1 1/2 t. balsamic vinegar; 1 t cashew butter.
6:15pm [Post-wod] - 1/2 container Vanilla Creme Muscle Milk (8g fat, 7g carbs, 16g protein)
7:45 pm [After 2nd and 3rd vball game, so during and post vball] - other 1/2 of the muscle milk.
11:00 pm - (who eats dinner at 11pm??) 3 oz. grilled grassfed sirloin, 6 oz. kale with WF sauteed vegis (red onion, zuzhini, mushroom and various peppers), with a pinch of white truffle oil and maybe 1 t. balsamic vinegar.
Monday, March 29, 2010
Almost made it a full rest day. Almost.
Intended on taking a full rest day to recover from yesterday's killer day. Almost made it the whole day... but then decided I wanted to get some double-under work in just after 9pm. Not an especially successful DU day. Felt sluggish with the rope and was even struggling to string 50 singles, so decided to call it a day instead of letting myself get frustrated... well, that plus after I had worked for about 8 minutes my neighbors decided to pound on the wall to let me know they didn't like it when I jumped around in the apartment (whatever). But, then I was itching for some kind of metcon so went out for a run. Ran 1.52 miles in somewhere b/w 11 and 13 mins (which is b/w a 7:20 and 8:40 mile pace)... which is actually good for me, especially if it was on the low end. Need to actually buy a stopwatch. Jackass. I sprinted every other block to give myself something interesting to do. Didn't want to keep sprinting every other block towards the end of the run but forced myself to suck it up and do it.
Nutrition:
Nutrition:
9:30 am - 2 eggs over asparagus, mushrooms and onions sauteed in coconut oil. Dash of pink Himalayan sea salt.
11:30 am - 1 c. coffee w/ 1/4 c. coconut milk. Added a bit of vanilla creme muscle milk and then felt bad about it. It's still higher in Glycemic Index then I need if I'm not working out. Bad girl. Only post-wod (or in b/w wods). Delicious though ;)2:30 pm - 4 oz. slice of lamb roast (prepared by WF with sea salt-otherwise paleo) with lettuce, cucumbers, yellow peppers with 1 t. walnut oil and ~2 t. balsamic vinegar.
4:45 pm - 3 oz. no salt rotisserie chicken breast, 1 cashew cookie larabar, 8 oz. coconut water consumed over the next 2 hrs.
8:30 pm - ~2 oz. Chopped CDL salad leftovers with ~ 1 1/2 oz. chicken; 2 oz sole sauteed in coconut oil. Started craving something sweet so did DUs/ran instead. Pretty effective actually - I didn't crave sweet after my run. Instead I'm gonna take a hot bath, maybe enjoy some sleepytime tea and watch some oly videos!! Woooo!!
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.
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
Friday, March 5, 2010
If you can dodge a wrench...
A-coached the 11 on Thursday. Jogged to and from the box about 5-6 minutes each way for 0.5 miles. Jog there felt nice and leisurely, jog back felt like shit. I was gonna try and sprint and see how quickly I could make it home but I did not feel good. I'm guessing it was b/c I was hungry? Or, hate the cold (it felt colder later in the day. Weird.)? Or, maybe b/c I hate running and haven't done it is so long my body was rebelling... Looking forward to the 5k run tomorrow!!
Friday - coached my first class today! Didn't get to plan for it, but I think I did alright. Didn't feel nervous or unsure (except for a few moments here and there - "Can we have music?" "Ummm, suuuure, I can make this thing work... somehow"). Was a difficult class for just one coach (esp a new coach) as four separate workouts were going on at once, one of which included instructing athletes on muscle-ups! Felt good about it though - was able to move around the room (give a few instructions, watch for the first few tries and then have them repeat the motions while I walked around to check on others, come back for step 2, etc.).
Ran a 5k today. I've ALWAYS hated running. ALWAYS. First 5k run ever was by myself after I'd been CrossFitting for about 6 mos. 8/2009: sub 47 mins. Yeah. THAT bad. 2nd 5k was in 11/2009: 31:07. Today: 28:44. Woot. I may start running sometimes. Running sprints and running longer runs. To include 5ks. What? Who am I??
The new Skinny Pete 5 k is a slightly longer run (3.22 mi). Also, I almost died running into the black pit of despair (front hallway), and then toppled over Murph who was proud of my improved run pace... so much so that he ran right under my feet and tried to jump up as I tried to cross the finish line. Yaay me! for not biting it in front of everyone at the box. It was close though.
OHS work - 5-3-1+ reps @ 57#, 65#, 73#. Got 2 reps at 73. Struggled getting my butt back first. Haven't played much with OHS and heavier weights. I've been working on super light weights and multiple reps but haven't spent enough time on reps at heavier weights. Guess I know what I need to do. What was I thinking anything, working low weights repeatedly?? Constantly varied means... well, constantly varied. silly girl.
And then, I played Dodgeball with E-Diesel. I couldn't believe I agreed to play but she needed another girl and, seriously? It was a lot of fun. A lot. Would totally do it again :)
Didn't track nutrition yesterday or today. Meh. I'm pretty okay with that. Ate paleo. Gotta head to bed. It's 1 am and I've gotta a-coach and wod tomorrow first thing.
OH and I ordered some great CF shirts and they came in today. Awesome shirts. I heart CF.
Ran a 5k today. I've ALWAYS hated running. ALWAYS. First 5k run ever was by myself after I'd been CrossFitting for about 6 mos. 8/2009: sub 47 mins. Yeah. THAT bad. 2nd 5k was in 11/2009: 31:07. Today: 28:44. Woot. I may start running sometimes. Running sprints and running longer runs. To include 5ks. What? Who am I??
The new Skinny Pete 5 k is a slightly longer run (3.22 mi). Also, I almost died running into the black pit of despair (front hallway), and then toppled over Murph who was proud of my improved run pace... so much so that he ran right under my feet and tried to jump up as I tried to cross the finish line. Yaay me! for not biting it in front of everyone at the box. It was close though.
OHS work - 5-3-1+ reps @ 57#, 65#, 73#. Got 2 reps at 73. Struggled getting my butt back first. Haven't played much with OHS and heavier weights. I've been working on super light weights and multiple reps but haven't spent enough time on reps at heavier weights. Guess I know what I need to do. What was I thinking anything, working low weights repeatedly?? Constantly varied means... well, constantly varied. silly girl.
And then, I played Dodgeball with E-Diesel. I couldn't believe I agreed to play but she needed another girl and, seriously? It was a lot of fun. A lot. Would totally do it again :)
Didn't track nutrition yesterday or today. Meh. I'm pretty okay with that. Ate paleo. Gotta head to bed. It's 1 am and I've gotta a-coach and wod tomorrow first thing.
OH and I ordered some great CF shirts and they came in today. Awesome shirts. I heart CF.
Tuesday, March 2, 2010
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!!
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!!
Wednesday, February 17, 2010
Aim for the Moon. If you miss, you'll still be amongst the stars
Rest Day today. A for real one too - no workout OR volleyball!!
Proving Ground Goal - to be achieved by 10/15/2010:
Complete WOD 1 from the MidWestern Sectionals with a Top Thirty qualifying time. That means in 12:43 or better.
And, here are the rest of my 2010 goals. The rest of these goals I want to have achieved by 12/31/2010:
Proving Ground Goal - to be achieved by 10/15/2010:
Complete WOD 1 from the MidWestern Sectionals with a Top Thirty qualifying time. That means in 12:43 or better.
And, here are the rest of my 2010 goals. The rest of these goals I want to have achieved by 12/31/2010:
Back Squat - 185# x 10 reps unbroken
Bench Press – 125# 1RM
Box jumps @ 20” x 50 reps unbroken
Clean and Jerk – 135# 1RM
Deadlift – 250# x 5 reps unbroken
Double-unders – 100 reps in 2 minutes (not necessarily unbroken)
FGB - 300 points or more
Fran - sub-4 min
Front Squat – 165# 1RM
HSPU – 10 unbroken reps, no abmat
Muscle-up - 1 kipping
Muscle-up - 1 strict
OH squat – 80# x 10 unbroken reps
Pull-ups - 35 unbroken (kipping)
Push-ups – 30 unbroken
Ring dips - 10 unbroken
Run 1 mile Sub-9 min
Run 400m Sub-1:35 min
Run 8K Sub-48 min
Skin the Cat on the bar
Snatch – 1RM 90#
Some of these goals will be tough as hell to achieve (10 OHS reps @ my current 1RM? On my worst lift? wtf?!), while others I'm much closer to so think I'll be able to achieve them relatively soon (My current Bench is 110# so 125# seems more than reasonable to achieve soon). But, I wanted to set goals for myself in as many areas as possible so that I know not only where I stand today but where I want to be. I am going to try and review these goals on a ~monthly(ish) basis to track my progress and to see what areas I am neglecting so that I can in fact reach as many of these goals as possible... hopefully all of them :) I'll have to sit down and work out a plan to reach each of them (just stating them won't make them happen)... I'll post as I have more stuff ironed out.
--
Nutrition
9:00 am - 1 egg; 2oz no salt turkey; 5 oz rainbow chard + spinach; "cereal" 1/8 c. coconut milk with a schlook of coconut water, pinch coconut flakes, ~6 walnut halves, ~5 pecans, 12 fresh blueberries. Mmmmm.
11:15 am - coffee with 1 1/2 t. raw sugar and 1/8 c. coconut milk
3:00 pm - 3 oz. halibut; 8 oz salad (lettuce, a handful of sauteed rhutabagas, 17 blueberries, pinch of coconut flakes, ~3 crushed walnut halves, ~1 1/2 T. wild maine blueberry dressing). Not bad, though I'm so sick of these damn rhutabagas. SUCH a strong flavor. I'm never cooking up two of them at the same time again. One would've been plenty.
9:45 pm - 1/4 c. mint galactica coconut milk ice cream (while cooking dinner)
10:15 pm - 4 oz. grass-fed grilled beef shoulder (delicious and tender); 6 oz. parsnips baked with coconut oil; 1 t. almond butter and 1 t. macadamia nut butter with 10 blueberries.
11:15 pm - 2 T. sunbutter. I TRIED to give it up. I tried.
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