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 Snatch. Show all posts
Showing posts with label Snatch. Show all posts
Thursday, June 30, 2011
Tuesday, May 10, 2011
OHS is no longer on the suck list
Okay, it's not like I'm great at them. They're still ugly, I'm sure. But I did them in a wod and didn't have to drop the bar ONCE in that wod and they felt the way they're fucking supposed to. Woo! So suck that, Overhead Squat!
Strength set 6am: Back Squat 3x3 @ 155#. These were tough but felt really good. Haven't back squatted in awhile.
Metcon 6am:
5 Rounds for time of: (12 min cap)
1 Snatch (full) @135/95# or 75% of 1RM - used 73#
4 Overhead Squats
10 Pull-ups
Time: 7:32
OHS felt AWESOME! No trouble getting down and Coach Rudy actually told me good job on them!! I DANCED over to the pull-up bar (and probably shouted with a big dumb grin on my face) I was so excited! That is the first non-negative feedback ever on my OHS and I was sooo excited :) Still excited. I power snatched in rds 2 and 3, but got the full snatch in rds 1, 4, and 5.
Skillwork 8pm: Tried to get some snatch work in but just couldn't focus. Tried to switch to butterfly work but same problem. I was just beat after all the traveling, shitty eating, etc this weekend and couldn't push myself into any actual work so went home and went to bed!
Strength set 6am: Back Squat 3x3 @ 155#. These were tough but felt really good. Haven't back squatted in awhile.
Metcon 6am:
5 Rounds for time of: (12 min cap)
1 Snatch (full) @135/95# or 75% of 1RM - used 73#
4 Overhead Squats
10 Pull-ups
Time: 7:32
OHS felt AWESOME! No trouble getting down and Coach Rudy actually told me good job on them!! I DANCED over to the pull-up bar (and probably shouted with a big dumb grin on my face) I was so excited! That is the first non-negative feedback ever on my OHS and I was sooo excited :) Still excited. I power snatched in rds 2 and 3, but got the full snatch in rds 1, 4, and 5.
Skillwork 8pm: Tried to get some snatch work in but just couldn't focus. Tried to switch to butterfly work but same problem. I was just beat after all the traveling, shitty eating, etc this weekend and couldn't push myself into any actual work so went home and went to bed!
Week 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.
Monday, October 18, 2010
Charles Staley Oly Lift seminar day 2 & day 8 of nutrition tracking
Sunday 10/18/10.
Nutrition:
2 eggs + 1 egg white.
1/2 extra big choc muscle milk light
Chipotle burrito bowl...double chicken, pico de gallo, guac, lettuce... And a little bit of spicy corn salsa.
1/2 extra big choc muscle milk light
Steak lettuce wraps... Prob 4 oz steak, 1/3 c peppers and onions, lettuce wraps, guac
A shit ton of vodka sodas... 8-10? And another car bomb. Man, those are delicious.
Prob about 1/3 c cheese tortellini in cream sauce with peas and proscioutto. And 1/3 carafe of bellinis.
---
Maybe not my best wkend as far as food goes... Next week I'll have to make up for that. Whatever though- we're starting to shoot on Tuesday so I needed to get all my misbehaving out before then. Plus one of my oldest friends came into town and we had a lot of fun. And apparently both are secretly fatties who miss pasta :)
I worked out hard though- another 9-3 day of lifting with Charles Staley. I snatched up to 70 or 80 some #s, I cant believe I didn't write that down, but it wasn't a PR... Just much prettier than prev PRs. I C&J up to 103#, but was really struggling with the pull. I wasn't getting that weightless moment - that shrug that happens when you rally nail the pull. So, instead of continuing up in weight I dropped down to work just on that. I need to spend some time this week on these lifts... I hope i can find a gym in LA with barbells I can play with as i want to.
Nutrition:
2 eggs + 1 egg white.
1/2 extra big choc muscle milk light
Chipotle burrito bowl...double chicken, pico de gallo, guac, lettuce... And a little bit of spicy corn salsa.
1/2 extra big choc muscle milk light
Steak lettuce wraps... Prob 4 oz steak, 1/3 c peppers and onions, lettuce wraps, guac
A shit ton of vodka sodas... 8-10? And another car bomb. Man, those are delicious.
Prob about 1/3 c cheese tortellini in cream sauce with peas and proscioutto. And 1/3 carafe of bellinis.
---
Maybe not my best wkend as far as food goes... Next week I'll have to make up for that. Whatever though- we're starting to shoot on Tuesday so I needed to get all my misbehaving out before then. Plus one of my oldest friends came into town and we had a lot of fun. And apparently both are secretly fatties who miss pasta :)
I worked out hard though- another 9-3 day of lifting with Charles Staley. I snatched up to 70 or 80 some #s, I cant believe I didn't write that down, but it wasn't a PR... Just much prettier than prev PRs. I C&J up to 103#, but was really struggling with the pull. I wasn't getting that weightless moment - that shrug that happens when you rally nail the pull. So, instead of continuing up in weight I dropped down to work just on that. I need to spend some time this week on these lifts... I hope i can find a gym in LA with barbells I can play with as i want to.
Saturday, October 16, 2010
Charles Staley seminar on Oly Lifting - day 1 of 2
Saturday 10/16/10.
Nutrition:
Pure protein bar.
1/2 extra big chocolate muscle milk (during oly lifting training).
Lunch at Flat Top Grill - 3 oz chicken, stirfried with broccoli, spinach, peppers, a few pineapple chunks, mushrooms, and green onions plus Indian coconut curry sauce, garlic and sriacha sauce.
1/2 extra big chocolate muscle milk (at end of oly lifting training).
Barbacoa burrito bowl from Whole Foods- 4 oz barbacoa steak, 1 1/2 T guacamole, pico de gallo, and lettuce.
And... Later on I will be having copious amounts of alcohol.
Later on's update is... I think I drank 4 vodka sodas, plus a car bomb (amazing...happy bday Erin), a shot of tequila...
And I was starving coming home. And wanted fucking taco bell. Like really wanted it. I settled for 1 oz of no salt turkey deli meat. Ugh.
--
Workout:
9am- 3pm Olympic Lifitng training seminar with Charles Staley.
Great day!! Worked first on cleans, then snatches, then jerks. Broke for lunch and then returned to snatches, and then put together the clean and the jerk. Worked up to 73# snatch, 30% off my prev ugly as shit 1RM, which didn't make me especially happy but it was okay. I then worked up to a 103# clean and jerk, which was only 10% off my prev 1RM, which felt great. I wanted to push for 108, but I was tired. I recognized that I had reached my end for the day so didn't try it. But tomorrow!! Tomorrow I'm getting it. Actually tomorrow I'm hitting 125#. :) Charles suggested writing it down ahead of time... Not waiting until you hit the PR but announcing it first. Making it happen. So, I'm making it happen. Tomorrow.
Nutrition:
Pure protein bar.
1/2 extra big chocolate muscle milk (during oly lifting training).
Lunch at Flat Top Grill - 3 oz chicken, stirfried with broccoli, spinach, peppers, a few pineapple chunks, mushrooms, and green onions plus Indian coconut curry sauce, garlic and sriacha sauce.
1/2 extra big chocolate muscle milk (at end of oly lifting training).
Barbacoa burrito bowl from Whole Foods- 4 oz barbacoa steak, 1 1/2 T guacamole, pico de gallo, and lettuce.
And... Later on I will be having copious amounts of alcohol.
Later on's update is... I think I drank 4 vodka sodas, plus a car bomb (amazing...happy bday Erin), a shot of tequila...
And I was starving coming home. And wanted fucking taco bell. Like really wanted it. I settled for 1 oz of no salt turkey deli meat. Ugh.
--
Workout:
9am- 3pm Olympic Lifitng training seminar with Charles Staley.
Great day!! Worked first on cleans, then snatches, then jerks. Broke for lunch and then returned to snatches, and then put together the clean and the jerk. Worked up to 73# snatch, 30% off my prev ugly as shit 1RM, which didn't make me especially happy but it was okay. I then worked up to a 103# clean and jerk, which was only 10% off my prev 1RM, which felt great. I wanted to push for 108, but I was tired. I recognized that I had reached my end for the day so didn't try it. But tomorrow!! Tomorrow I'm getting it. Actually tomorrow I'm hitting 125#. :) Charles suggested writing it down ahead of time... Not waiting until you hit the PR but announcing it first. Making it happen. So, I'm making it happen. Tomorrow.
Thursday, October 14, 2010
Day 5- 10/14/10
Nutrition.
2 eggs + 1 egg white.
1 grande americano + heavy cream.
~2 oz. Deer steak.
2 oz. Buddig honey roasted turkey deli meat. 1 T crunchy peanut butter.
Pre-wod: 4 oz low sodium chicken deli meat
Post-wod: muscle milk lite
8 oz shrimp + 3/4 T ketchup
--
WOD at CF Woodbridge.
21-15-9 reps of:
Power snatches 95/65#
pull ups
Capped off with 3 burpees to finish the wood out!
10:02
I went light again today which frustrated me but I just knew that I was already tight from the stupid car accident and then OH squatting and jerking yesterday made my traps and neck muscles really tight and sore this morning, so I lifted 53#. Which made me feel like a slacker... but it was the right call.
2 eggs + 1 egg white.
1 grande americano + heavy cream.
~2 oz. Deer steak.
2 oz. Buddig honey roasted turkey deli meat. 1 T crunchy peanut butter.
Pre-wod: 4 oz low sodium chicken deli meat
Post-wod: muscle milk lite
8 oz shrimp + 3/4 T ketchup
--
WOD at CF Woodbridge.
21-15-9 reps of:
Power snatches 95/65#
pull ups
Capped off with 3 burpees to finish the wood out!
10:02
I went light again today which frustrated me but I just knew that I was already tight from the stupid car accident and then OH squatting and jerking yesterday made my traps and neck muscles really tight and sore this morning, so I lifted 53#. Which made me feel like a slacker... but it was the right call.
Thursday, April 1, 2010
the AllDay Chipper makes me less than chipper
Congrats Anthony "AllDay" Dayrit for becoming the CFC March Member of the Month. You, sir, are a badass for sure. I read your blog every day and am constantly impressed with your work in the box.
Massage. Get some. I heart massage days.
Massage. Get some. I heart massage days.
I'm actually excited about today's WOD. It looks horrendous. It looks long and exhausting but for some reason these are the type of WODs I tend to excel at... which is weird b/c I always thought endurance was one of my bigger struggles. But, I think it's less the endurance that I struggle with, and more the power of the wod and sustaining that power for short-extended periods. When it's a WOD that you've gotta pace it a bit I tend to do well. Hmm. Good to know I guess. Of course, I know that means I need to be working in the time domain that I'm failing in (short wods)... but they're just not as fun... probably b/c I'm not as good at them. Damn it. Stupid cyclical problems.
From NY/NJ Sectional (25 min cap)
30 Overhead squat (95/55 or 40-50% of 1RM of average lift in series)
30 CTB pull ups
30 Power snatches
30 Toes-to-bar
30 SDHP
30 Air Squats
30 Kettlebell swings (1.5/1 pood)
THAT above was written before I did the wod. Yuck. It was awful. Took 19 min and some seconds... 5 minutes of which were spent JUST on OH squats. They weren't heavy just awkward. I didn't warm up with them. Which was stupid. Stupid. Stupid. As punishment for being so stupid tomorrow is just a skills day. On OH squats. Maybe add in tabata row to punish myself some more. Stupid.
CTBs were 5s, then down to 2s and 1s by the end. Felt pretty good though. Snatches weren't heavy - just not used to stringing these. Did sets of 3-5. TTB in 3s and 2s. SDHP 6/6/6/6/6, squats 10/10/10 WAY faster than i expected - I flew through these. KBS 10/12/8.
From NY/NJ Sectional (25 min cap)
30 Overhead squat (95/55 or 40-50% of 1RM of average lift in series)
30 CTB pull ups
30 Power snatches
30 Toes-to-bar
30 SDHP
30 Air Squats
30 Kettlebell swings (1.5/1 pood)
THAT above was written before I did the wod. Yuck. It was awful. Took 19 min and some seconds... 5 minutes of which were spent JUST on OH squats. They weren't heavy just awkward. I didn't warm up with them. Which was stupid. Stupid. Stupid. As punishment for being so stupid tomorrow is just a skills day. On OH squats. Maybe add in tabata row to punish myself some more. Stupid.
CTBs were 5s, then down to 2s and 1s by the end. Felt pretty good though. Snatches weren't heavy - just not used to stringing these. Did sets of 3-5. TTB in 3s and 2s. SDHP 6/6/6/6/6, squats 10/10/10 WAY faster than i expected - I flew through these. KBS 10/12/8.
--
Nutrition-
5:30 am - 2 eggs with asparagus, mushrooms and onions sauteed in coconut oil. 1 c. coffee with 1/4 c. coconut milk.
12:45 pm - 3 oz. roasted lamb (with sea salt). 8 oz. of kale + WF sauteed mushrooms/zucchini/peppers/red onions + asparagus with a bit of balsamic on top. Totally surprised how long I made it w/o wanting lunch. Normally I would've been starving hours before this. I think that the coffee I've been drinking is what tides me over longer. We'll see.4:30 pm [Pre-wod] - 3 oz. sole, 1 cheery pie larabar.
6:45 pm [Post-wod] - tequila with blackberry/mint/lemon. Delicious. Burger from J Wellington's with fried egg, giardiera peppers. Sans bun. Three of Jonny's french fries.
10 pm ish - Coconut milk with dark choc chips, almond butter, and some enormous California grapes :) Variation on Amy's suggestion for healthy yummy fat treat for recovery after tough wod day.
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
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
Tuesday, March 2, 2010
1st Qualifier WOD for the A-Team
Qualifier Wod. Current Rank: 5th
3 rds: 10 thrusters @ 85#/ 10 burpees
8:something. Maybe 8:15? :17?
Got through round 2 at 3:30 and thought I was just gonna crush this wod. Then apparently took a nap. Not sure what took so long in the last rd. Once I realized I wasn't gonna finish before the current 3rd place I stopped and was gonna quit, thinking it didn't matter anymore but then remembered that every place gets points so had to get back in. That likely cost me 4th place in this wod. Idiot. Oh well, back in for another qualifier tomorrow!
Also, followed the metcon up with some power snatch work: 5-3-1 reps of 70-80-90% of max snatch. Too bad I thought my max snatch was 83#. It's actually 78# (I can muscle 83# up, but haven't hit it properly) . Oops. Did 58#-68#-75#. Took a bit to get into a rhythm (plus I was kinda burnt out after the metcon), but the 58# felt good in reps 3-5, 68# felt good on the 3rd rep. The other non-good-feeling reps were mostly muscled-up overhead. When I first learned snatches I couldn't get my ass down into a full squat, so they were all power. Now that I can get down, I hate power snatches. You'd gotta throw the damn bar way too high for my liking. Meh. Then did a few OHS with the pvc, the 15#, and 20# bars. Worked on form and fast sets of 10 at each weight. Felt SUPER easy. Didn't want to go up in weight at all - just waned to run through the motion and get my body more accustomed to this lift.
--
3 rds: 10 thrusters @ 85#/ 10 burpees
8:something. Maybe 8:15? :17?
Got through round 2 at 3:30 and thought I was just gonna crush this wod. Then apparently took a nap. Not sure what took so long in the last rd. Once I realized I wasn't gonna finish before the current 3rd place I stopped and was gonna quit, thinking it didn't matter anymore but then remembered that every place gets points so had to get back in. That likely cost me 4th place in this wod. Idiot. Oh well, back in for another qualifier tomorrow!
Also, followed the metcon up with some power snatch work: 5-3-1 reps of 70-80-90% of max snatch. Too bad I thought my max snatch was 83#. It's actually 78# (I can muscle 83# up, but haven't hit it properly) . Oops. Did 58#-68#-75#. Took a bit to get into a rhythm (plus I was kinda burnt out after the metcon), but the 58# felt good in reps 3-5, 68# felt good on the 3rd rep. The other non-good-feeling reps were mostly muscled-up overhead. When I first learned snatches I couldn't get my ass down into a full squat, so they were all power. Now that I can get down, I hate power snatches. You'd gotta throw the damn bar way too high for my liking. Meh. Then did a few OHS with the pvc, the 15#, and 20# bars. Worked on form and fast sets of 10 at each weight. Felt SUPER easy. Didn't want to go up in weight at all - just waned to run through the motion and get my body more accustomed to this lift.
--
Nutrition
8:35 am - 2 eggs, 7 oz, rainbow chard sauteed in 2/3 T. coconut oil.
11:00am - 8 oz coffee with 1/2 c. coconut milk
3:15 pm [Pre wod] - Nope. 1 T. cashew butter, 2 oz. no salt rotisserie chicken breast. (Didn't realize this was my pre-wod meal. Forgot that I had to work out at 4!!)
4:00 om [Pre-wod cont'd] - chugged ~8 oz coconut water
4:45 pm [Post wod] - 2 1/2 oz. skate wing sauteed in garlic, pepper, and 1/2 t. avocado oil; ~8 oz coconut water
6-7 pm [During vball] - ~8 oz. coconut water.
7:30 pm - 1 tagalong. I heart Chris Skafidas. After these damn qualifier wods are over I'm eating the other four. Not all at once mind you. The donut coma is still too fresh a memory. I'm keeping them in the freezer so they won't go stale, Chris, don't you worry.
9:30 pm - 4 oz. no salt rotisserie chicken breast sauteed with white truffle infused grapeseed oil and 3 oz. cooked mushrooms on top of 3 oz. kale with lemon and avocado oil. Approx. 1 T. oil total. Plus 1 T. cashew butter.
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.
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.
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Nutrition
9:00 am - 1 egg; 2oz no salt turkey; 5 oz rainbow chard + spinach; "cereal" 1/8 c. coconut milk with a schlook of coconut water, pinch coconut flakes, ~6 walnut halves, ~5 pecans, 12 fresh blueberries. Mmmmm.
11:15 am - coffee with 1 1/2 t. raw sugar and 1/8 c. coconut milk
3:00 pm - 3 oz. halibut; 8 oz salad (lettuce, a handful of sauteed rhutabagas, 17 blueberries, pinch of coconut flakes, ~3 crushed walnut halves, ~1 1/2 T. wild maine blueberry dressing). Not bad, though I'm so sick of these damn rhutabagas. SUCH a strong flavor. I'm never cooking up two of them at the same time again. One would've been plenty.
9:45 pm - 1/4 c. mint galactica coconut milk ice cream (while cooking dinner)
10:15 pm - 4 oz. grass-fed grilled beef shoulder (delicious and tender); 6 oz. parsnips baked with coconut oil; 1 t. almond butter and 1 t. macadamia nut butter with 10 blueberries.
11:15 pm - 2 T. sunbutter. I TRIED to give it up. I tried.
Monday, February 8, 2010
I said "Work!" and my muscles flipped me the bird
Skipped CFC today, b/c Amy and I had an oly lifting session with Roger and Mike tonight so wanted to be fresh. It was good thing actually, since Sunday's heavy ass thruster wod really did a number on my muscles and left me SUPER tight. I wasn't sore, but when I tried snatching tonight and then even holding in a clean grip but body just wouldn't cooperate. I've never experience this before. I knew what I needed to do, and my body knows what to do, but my muscles were so tight they just wouldn't allow my body to move that way. It sucked.
I still got some good skill work in though. My snatches were horrendous today (b/c of what i said before - literally my shoulders and hip flexers were so tight I couldn't physically get into position). The more I snatched, the worse my form got b/c my muscles just tightened up even more, even with Mike stretching me out. BUT, my bar path and set up was spot on. Couldn't move past 66# (30 kg) tonight due to that, which was disappointing but again, I know why I was failing, so to have improved my bar path was all I could do today. So, that felt good.
B/c my clean grip hurt too much, I jerked behind the neck which I had never done before. That was pretty cool. Worked on improving the technique of the split jerk. Had never had real specific instruction on this movement before so was pretty excited. Struggled getting a solid lock out (wiggled a bit in and out of my locked position) until Rog told me to loosen my grip on the bar when dipping/driving and tighten it when I hit the lock out. That significantly helped. Worked up to 99# (45kg) on the split jerk and stayed there awhile.
Tomorrow they post the wods for Sectionals. I'm anxious. I'm going to go take a bath, relax and then go to sleep. It's like Christmas - Santa won't come and leave me presents if I stay awake... except knowing the wods for saturday MAY not exactly be the same as getting a Barbie convertible. We'll see!!
--
Nutrition
8:45 am - 1 egg; 2 oz no salt turkey; 4 oz coconut water; 4 oz red chard (with a few bites of apple mixed in and coconut flakes); large iced coffee 1 t. raw sugar & coconut milk
4:00 pm [Pre-oly meal] - 4 oz. tuna sashimi, 8 oz coconut water, handful of walnuts, macadamias, & dried cranberries
7:45 pm [Post-oly meal] - 6 oz beef filet; 2 cups cooked brocoli; salad with "Grecian" (why exactly wasn't it called Greek dressing??) dressing - olive oil, lemon juice, anchovies, capers; 1 cup coffee with a bit of whole milk and 2 white sugars
10:00 pm - 1/2 t. sunbutter (can you believe I ran OUT?!?! I really wanted a whole teaspoon.), 1/2 t. almond butter, 1/4 t. macadamia butter, 1 T. peanut butter. i KNOW. Peanut butter is the bad butter. But I had to have something... at least now that's gone too. Ridiculous. But I ran out of sb, tried the ab/mb which didn't satisfy b/c of the texture so tried the pb. It wasn't NEARLY as good as sb. i can't believe i feel that way.
10:45 pm - Sleepy Time tea :) and long hot bath. Mmmm.
I still got some good skill work in though. My snatches were horrendous today (b/c of what i said before - literally my shoulders and hip flexers were so tight I couldn't physically get into position). The more I snatched, the worse my form got b/c my muscles just tightened up even more, even with Mike stretching me out. BUT, my bar path and set up was spot on. Couldn't move past 66# (30 kg) tonight due to that, which was disappointing but again, I know why I was failing, so to have improved my bar path was all I could do today. So, that felt good.
B/c my clean grip hurt too much, I jerked behind the neck which I had never done before. That was pretty cool. Worked on improving the technique of the split jerk. Had never had real specific instruction on this movement before so was pretty excited. Struggled getting a solid lock out (wiggled a bit in and out of my locked position) until Rog told me to loosen my grip on the bar when dipping/driving and tighten it when I hit the lock out. That significantly helped. Worked up to 99# (45kg) on the split jerk and stayed there awhile.
Tomorrow they post the wods for Sectionals. I'm anxious. I'm going to go take a bath, relax and then go to sleep. It's like Christmas - Santa won't come and leave me presents if I stay awake... except knowing the wods for saturday MAY not exactly be the same as getting a Barbie convertible. We'll see!!
--
Nutrition
8:45 am - 1 egg; 2 oz no salt turkey; 4 oz coconut water; 4 oz red chard (with a few bites of apple mixed in and coconut flakes); large iced coffee 1 t. raw sugar & coconut milk
12:45 pm - 4 oz. cod grilled with some coconut oil, fennel, dill, and rosemary on top; 9 oz of parsnips, rutabagas, mushrooms (which are not nightshades, ps), & onions sauteed in some avocado oil (delicious); 1 t. sunbutter; 4 fish oil, 1 vit C; started drinking on 3/4 L water
4:00 pm [Pre-oly meal] - 4 oz. tuna sashimi, 8 oz coconut water, handful of walnuts, macadamias, & dried cranberries
7:45 pm [Post-oly meal] - 6 oz beef filet; 2 cups cooked brocoli; salad with "Grecian" (why exactly wasn't it called Greek dressing??) dressing - olive oil, lemon juice, anchovies, capers; 1 cup coffee with a bit of whole milk and 2 white sugars
10:00 pm - 1/2 t. sunbutter (can you believe I ran OUT?!?! I really wanted a whole teaspoon.), 1/2 t. almond butter, 1/4 t. macadamia butter, 1 T. peanut butter. i KNOW. Peanut butter is the bad butter. But I had to have something... at least now that's gone too. Ridiculous. But I ran out of sb, tried the ab/mb which didn't satisfy b/c of the texture so tried the pb. It wasn't NEARLY as good as sb. i can't believe i feel that way.
10:45 pm - Sleepy Time tea :) and long hot bath. Mmmm.
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.
--
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.
Monday, February 1, 2010
Oly Day
Couldn't make it in to the 9am this morning due to heavy work sched and morning conference call. Thankfully Amy and I have a session with Roger and Mike this evening (yaay) so it's probably good that I'll be fresh for that.
Great work today. Started with snatches (refresher course from last week). Felt strong with these. Don't remember what weight we went up to (but Amy did - 31 kilos - 68#), but it felt good :) Switched to cleans and worked on those for awhile. Worked up to 41 kilos - 90#. It never occurred to me how similar the two lifts are at set up (which seems silly now) and really enjoyed switching from the snatch work into the clean. Next week we move on to jerks!!
Mike also showed me more stretches and ways to use the roller to improve the mobility in my upper back muscles. The problems I'm having with the technique are all flexibility based. My upper spine doesn't bend, and my lower spine over bends. Turns out that's a problem.
--
Nutrition
8:15 am - 4 oz. braised ribs (leftover from Vermillion), 2-3 oz. coconut water, 1 T sunbutter
Great work today. Started with snatches (refresher course from last week). Felt strong with these. Don't remember what weight we went up to (but Amy did - 31 kilos - 68#), but it felt good :) Switched to cleans and worked on those for awhile. Worked up to 41 kilos - 90#. It never occurred to me how similar the two lifts are at set up (which seems silly now) and really enjoyed switching from the snatch work into the clean. Next week we move on to jerks!!
Mike also showed me more stretches and ways to use the roller to improve the mobility in my upper back muscles. The problems I'm having with the technique are all flexibility based. My upper spine doesn't bend, and my lower spine over bends. Turns out that's a problem.
--
Nutrition
8:15 am - 4 oz. braised ribs (leftover from Vermillion), 2-3 oz. coconut water, 1 T sunbutter
12:00 pm - 5 oz paleo chili (~2oz protein, 3oz vegis), 2 t. sunbutter. I will be hungry later. Probably pretty soon actually.
1:15 pm - Yep. Chocolate tea with 1 t. raw sugar and coconut milk.
3:30 pm [Pre skills work] - 3 oz. spicy turkey jerky, 8 oz. coconut water, handful almonds/walnuts/macadamias/dried cranberries
7:45ish [Post wod] - 10 oz peppercorn crusted filet (mmmm), ~6 oz. roasted zuchini/mushrooms/red onions/eggplant in balsamic, with ~6 oz. salad (greens, apples, pecans, cranberries, celery with oil & vinegar & a smidgen of "apple ranch dressing"), chammoile tea.
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Read a few interesting things on the CFC Paleo blog today (from Mark's Daily Apple - yes, we get it Rudy, we should be following this site. I promise to start).
It talked about intermittent fasting - which I generally feel is stupid, but wondered how it would affect training. I think it would be negative, since we work our bodies so hard during wods and need as much fuel and recovery time as possible. But, I've never really studied the benefits of fasting for the body... I may look into those at some point in the future, as I'm always interested in how to improve my health (though I have to say it sounds unhealthy. And sucky).
It also talked about an individual's "healthy homeostasis." I really feel that's what I've reached. I've been at or around this weight/shape for a few weeks now without any major changes. I eat the way I should eat and have few cheats (dab of sea salt or raw sugar here and there). OBVIOUSLY I'm not counting my major cheat weekend. But one wkend in 6 mos of cheating? I think I'm okay. I eat mainly vegis for my carb intake (plus coconut water) and I don't eat nearly as many carbs as allowed by Zone, so not only am I not overeating, I am not even sure that I've even getting enough calories in during the day (since I NEVER EVER count them... thank god), though since I'm not seeing performance dropping I guess I am probably okay. Although, maybe my performance would improve if I ate more and I have been performing sub-par for months without knowing it... I dunno. I doubt it though. I think I would feel it if I was lacking in sustenance, and I doubt I'd be hitting any PRs. I think most realistically I've reached the homeostasis that my body believes is right for me and that's why I've stagnated. I'm not as lean as I'd like to be, though according to Mark's Daily Apple that's common for women to have higher than they'd like body fat percentage at homeostasis. He went on to say it would take some serious fighting (adjusting levels of carbs, calories, activity levels, sleep, and stress) to drop any more weight. He also suggested adding some more sprinting into my workout routine, although I would venture to say that many of our metcons (the 8 minutes or less ones) include a decent amount of sprint activity. Hmm. Lots to think about.
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
Monday, January 25, 2010
Amy. I like you. But the bar hates you. - MG
Started the day off with a fun workout,
Press 3-3-3+
1RM (use CFT weight - 85#) @ 63%-72%-81%
54#-61#-69# (x 6 reps)
Metcon: 3 rounds, Work 1 minute at each station for total reps of (FGB style):
Wall ball @ 14# to 10'
KBS (53/35) (dropped kb's are a non-rep)
Double-unders
Rest
Optional Post WOD
3x max HSPU (90 seconds rest)
Press felt strong. I felt good on those. I was excited about this metcon. Three exercises I am crap-ola at, so I couldn't miss this wod. Had evening plans (will explain later), so came in at 9am to get this in. Total was 123, WB reps 9-11-16, KB 23-19-20, DU 11-5-9. My 1st rd of WB was horrendous. Sad really. I missed way too many reps. I should have warmed up throwing at the red with a 20# WB. I've noticed that with WB and HSPUs I have to warm up the movement moreso than the other movements before I start them in a wod, and need to remember that in future wods - otherwise I will suck ass the first rd (note the steady improvement in nailed attempts as the rds progressed). Also, still not used to working out in the am. Need to remember to drink coffee if I'm feeling tired before the wod. The KBS were the LIGHTEST THINGS EVER! I was completely off-balance and almost threw the KB behind me to start out rds 1 and 2. Never thought that would happen :) Realized in rd 3 that I could pick up the speed since the weight was so light, but had never done a KBS that felt so light, so didn't realize how much faster I could've gone until the last 20 sec in rd 3. All unbroken here. The double-unders were, well, double-unders. But I kept my head and didn't get frustrated. My mental game has really improved as far as keeping my cool and not getting frustrated- now I just need to improve my mental focus to push past what I see as my current limits.
Skipped the HSPUs since I knew I was working on Snatches for a few hours that night so decided to move those to another day. Don't let me forget!!
Amy and I scheduled an olympic lifting session with Mike and Roger - awesome. The two of them worked with us for about 2 hours on snatches (5:30-7:30pm). Huge improvement! Worked up to 66#, which is a NEW PR on the full snatch :) And it didn't feel heavy, so I know I have more in me, but after snatching for 2 hrs I played it smart and didn't go up any higher. Mike gave me a shit ton of stretches to improve my flexibility on this lift and was even able to get my grip closer in which made a huge difference. I heart Mike and Roger.
Press 3-3-3+
1RM (use CFT weight - 85#) @ 63%-72%-81%
54#-61#-69# (x 6 reps)
Metcon: 3 rounds, Work 1 minute at each station for total reps of (FGB style):
Wall ball @ 14# to 10'
KBS (53/35) (dropped kb's are a non-rep)
Double-unders
Rest
Optional Post WOD
3x max HSPU (90 seconds rest)
Press felt strong. I felt good on those. I was excited about this metcon. Three exercises I am crap-ola at, so I couldn't miss this wod. Had evening plans (will explain later), so came in at 9am to get this in. Total was 123, WB reps 9-11-16, KB 23-19-20, DU 11-5-9. My 1st rd of WB was horrendous. Sad really. I missed way too many reps. I should have warmed up throwing at the red with a 20# WB. I've noticed that with WB and HSPUs I have to warm up the movement moreso than the other movements before I start them in a wod, and need to remember that in future wods - otherwise I will suck ass the first rd (note the steady improvement in nailed attempts as the rds progressed). Also, still not used to working out in the am. Need to remember to drink coffee if I'm feeling tired before the wod. The KBS were the LIGHTEST THINGS EVER! I was completely off-balance and almost threw the KB behind me to start out rds 1 and 2. Never thought that would happen :) Realized in rd 3 that I could pick up the speed since the weight was so light, but had never done a KBS that felt so light, so didn't realize how much faster I could've gone until the last 20 sec in rd 3. All unbroken here. The double-unders were, well, double-unders. But I kept my head and didn't get frustrated. My mental game has really improved as far as keeping my cool and not getting frustrated- now I just need to improve my mental focus to push past what I see as my current limits.
Skipped the HSPUs since I knew I was working on Snatches for a few hours that night so decided to move those to another day. Don't let me forget!!
Amy and I scheduled an olympic lifting session with Mike and Roger - awesome. The two of them worked with us for about 2 hours on snatches (5:30-7:30pm). Huge improvement! Worked up to 66#, which is a NEW PR on the full snatch :) And it didn't feel heavy, so I know I have more in me, but after snatching for 2 hrs I played it smart and didn't go up any higher. Mike gave me a shit ton of stretches to improve my flexibility on this lift and was even able to get my grip closer in which made a huge difference. I heart Mike and Roger.
--
Nutrition
8:20am [Pre-wod] 1 egg, 2 oz. no salt turkey, 16 oz. coconut water, ~15 walnuts/almonds/pecans/macadamias/dried cherries
Nutrition
8:20am [Pre-wod] 1 egg, 2 oz. no salt turkey, 16 oz. coconut water, ~15 walnuts/almonds/pecans/macadamias/dried cherries
10:00am [Post-wod] - ~3 oz. no salt turkey, 10 or so oz. coconut water
3:50 pm - 2 t sunbutter, ~6 oz. coconut water
5:00 pm [Pre-skills wod] - 3 oz. no salt turkey, 16 oz. Starbucks coffee with 1 T. half and half, 4 raw sugars.
7:45 pm [Post-skills wod] - 3 oz. no salt turkey
9:00 pm - 11 oz. paleo chili (prepared with a ratio of 3:8 protein to carbs, so 3oz. turkey/bison, 8 oz. vegis), 2 T. guacamole
(Six meals today! Oops! 1 more than usual... but with the extra workout I guess it was good, no?)
Tuesday, January 19, 2010
Today's workout > yesterday's workout
Power Snatch 5-5-5+
43#-51#-57# x12 reps.
Stopped not due to muscle fatigue but because I started pressing out in the last 2 reps, and figured crappy form shouldn't get extra reps counted.
3x5 Glute-Ham Raise (I like these)
Then for time, reps of:
10-9-8-7-6-5-4-3-2-1 of:
Hang power clean 60%1RM =63#
Ring Dips (purple band)
Time: 5:27
Workout felt great. I ate only 20 mins before I started the strength portion and I think that really helped. I also ate fish, which digests super quickly. I felt strong moving through that and then the metcon felt fantastic. Getting to go through a fast workout that I could easily handle the weights and just speed through almost entirely unbroken was a phenomenal way to get over the failing of yesterday's wod.
I ate my post-wod food and then stuck around to work on a few skills - some handstands, attempted muscle-ups with JJ and Steve, double-unders.
Then I had volleyball. I continued to drink coconut water before volleyball and a bit during the break b/w games to stay hydrated. My left calf was tight before I started playing, and while it didn't seem to affect my play, it did feel tighter after I got home. Halfway through the second game (of three) my hip flexers really started hurting. Then by the time I got home, my shoulders and back were sore too. Not as sore, but sore nonetheless. I am going to try and get a massage in this week from Amy!
I just went through my blogs and realized I haven't had a true rest day since January 3rd. I've been active every day for 16 days?! No true rest days?! And while I haven't done any two-a-day metcons, I have done strength work and a metcon, and then added on a few hours of skills work or an hour of volleyball. I still need to get a two-a-day metcon in, but considering my activity level right now I think I'll be able to manage it well. The 3 days where I didn't do a metcon, I've either worked on skills for a few hours or played vball (active rest is not actual rest). I should probably look into an actual rest day soon. I just like CrossFit too much, and I'm really enjoying pushing so hard. Rest days are silly. And the only reason I'm contemplating a rest day now is because I'm sore. But, hopefully the massage will get rid of the soreness and I can get back at it :)
--
Nutrition:
8:20am - 1 egg, 2 oz. grd. turkey + 3 1/2 oz. yellow peppers sauteed in 1 t. white truffle oil
10:45am - 2 t. sunbutter
12:45pm - 6 oz. paleo chili (carbs + protein)
1:20pm - Still hungry. 2 t. coconut cream and a glass of chocolate tea with 1 t. raw sugar
3:10pm [Pre-wod] - 2 oz. macadamia crusted catfish, coconut water, macadamia/walnut/cranberry mixture - maybe 7 walnut halves, 2 macadamias, 15 dried cranberries. Plus 10 fresh blueberries.
4:45/5pm [Post-wod] - 3 oz. macadamia crusted catfish, coconut water
8:30 pm - 10 oz. paleo chili, macadamia/walnut/cranberry mixture - maybe 4 walnut halves, 1 macadamia, 8 dried cranberries. Plus 20 fresh blueberries.
43#-51#-57# x12 reps.
Stopped not due to muscle fatigue but because I started pressing out in the last 2 reps, and figured crappy form shouldn't get extra reps counted.
3x5 Glute-Ham Raise (I like these)
Then for time, reps of:
10-9-8-7-6-5-4-3-2-1 of:
Hang power clean 60%1RM =63#
Ring Dips (purple band)
Time: 5:27
Workout felt great. I ate only 20 mins before I started the strength portion and I think that really helped. I also ate fish, which digests super quickly. I felt strong moving through that and then the metcon felt fantastic. Getting to go through a fast workout that I could easily handle the weights and just speed through almost entirely unbroken was a phenomenal way to get over the failing of yesterday's wod.
I ate my post-wod food and then stuck around to work on a few skills - some handstands, attempted muscle-ups with JJ and Steve, double-unders.
Then I had volleyball. I continued to drink coconut water before volleyball and a bit during the break b/w games to stay hydrated. My left calf was tight before I started playing, and while it didn't seem to affect my play, it did feel tighter after I got home. Halfway through the second game (of three) my hip flexers really started hurting. Then by the time I got home, my shoulders and back were sore too. Not as sore, but sore nonetheless. I am going to try and get a massage in this week from Amy!
I just went through my blogs and realized I haven't had a true rest day since January 3rd. I've been active every day for 16 days?! No true rest days?! And while I haven't done any two-a-day metcons, I have done strength work and a metcon, and then added on a few hours of skills work or an hour of volleyball. I still need to get a two-a-day metcon in, but considering my activity level right now I think I'll be able to manage it well. The 3 days where I didn't do a metcon, I've either worked on skills for a few hours or played vball (active rest is not actual rest). I should probably look into an actual rest day soon. I just like CrossFit too much, and I'm really enjoying pushing so hard. Rest days are silly. And the only reason I'm contemplating a rest day now is because I'm sore. But, hopefully the massage will get rid of the soreness and I can get back at it :)
--
Nutrition:
8:20am - 1 egg, 2 oz. grd. turkey + 3 1/2 oz. yellow peppers sauteed in 1 t. white truffle oil
10:45am - 2 t. sunbutter
12:45pm - 6 oz. paleo chili (carbs + protein)
1:20pm - Still hungry. 2 t. coconut cream and a glass of chocolate tea with 1 t. raw sugar
3:10pm [Pre-wod] - 2 oz. macadamia crusted catfish, coconut water, macadamia/walnut/cranberry mixture - maybe 7 walnut halves, 2 macadamias, 15 dried cranberries. Plus 10 fresh blueberries.
4:45/5pm [Post-wod] - 3 oz. macadamia crusted catfish, coconut water
8:30 pm - 10 oz. paleo chili, macadamia/walnut/cranberry mixture - maybe 4 walnut halves, 1 macadamia, 8 dried cranberries. Plus 20 fresh blueberries.
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