9:30am - got outta bed. Decided to go to the 10am to wod, but ended up chatting with other members instead. Yep. That kinda day.
12:00pm - double char burger (prob still only about 6-8oz meat) on a lettuce wrap with guac, tomato and grilled onions. sweet potato fries.
1-4:30pm - Nap. Holy shit that's a long nap. I took a nap so long I'm not sure it even qualifies as a nap anymore. And I was still damn tired after waking up. My alarm went off to wake me at 1:45pm and I shut it off and decided to sleep as long as I needed (expecting to sleep another 30 min. whoa.). And then I woke with a stupid headache. wtf?
6:30pm - grande iced red eye with heavy cream + 1 splenda. Hoping this would cut the headache. Either that or the 2 aleve kicked it by about 7:30pm. Would've gone away faster if I'd taken advil but I knew I was gonna wod at some point so didn't want to do the advil.
7:00pm - a-coach.
7:55pm - BCAA
8:00pm - TCF Baseline WOD: 500m row, 40 air squats, 30 sit-ups, 20 push-ups, 10 pull-ups. Time: 5:14. Happy with my row pace was good - 1:45 for the first 250m, b/w 1:50-1:55 for the remainder. Sit-ups were fast, everything else was okay. Took short 2-3 breath breaks so I could string reps as fast as possible, pullups were 3-3-4.
8:00pm - a-coach MCAP class. Super fun. Hope I can do more of these classes.
9:45pm - egg white omelette with carmelized onions, garlic, dill and chives plus a mixed green salad with red and golden beets, a T of avocado oil, 1 rounded T goat cheese, sea salt and pepper. These dinners are easily my favorite meal of the day. I really like switching my omelette times to dinner time during the week.
Showing posts with label Squat (Air or Jumping). Show all posts
Showing posts with label Squat (Air or Jumping). Show all posts
Wednesday, June 22, 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.
Tuesday, April 13, 2010
Ten Days in VA
If I don't track nutrition and workouts while I'm in VA this ten days is gonna be a disaster.
Monday:
5:30 am - 2 eggs, sauteed rainbow chard.
6 am WOD - 10 min AMRAP of 5 Pull-ups, 7 Push-ups, 9 Squats. 12 rds + 6 push-ups. All unbroken pullups and squats. First 6 rds pushups unbroken, then 4/3, 4/3, then 3s/2s/1s for the last few rds. Then, 3x10 reverse hypers @ 20#, 3x10 GHDs.
1:30 pm - 5 chips and guacamole. 3 cups coffee with whole milk. Approx. 3 eggs w/ chorizo, jalepenos, onions, tomatoes.
9:30 pm - approx. 4 oz. steak skewers. tomatoes on lettuce... does NOT constitute a salad... but that's what they gave me. I ordered a glass of tequila on the rocks at a honky tonk VA bar... I got weird look, and then a shot glass with tequila and ice. So, trying to learn form the past experience I ordered a double... they gave me a glass of tequila on the rocks. When I finished that they simply brought me another. Welcome back to VA.
Monday:
5:30 am - 2 eggs, sauteed rainbow chard.
6 am WOD - 10 min AMRAP of 5 Pull-ups, 7 Push-ups, 9 Squats. 12 rds + 6 push-ups. All unbroken pullups and squats. First 6 rds pushups unbroken, then 4/3, 4/3, then 3s/2s/1s for the last few rds. Then, 3x10 reverse hypers @ 20#, 3x10 GHDs.
1:30 pm - 5 chips and guacamole. 3 cups coffee with whole milk. Approx. 3 eggs w/ chorizo, jalepenos, onions, tomatoes.
9:30 pm - approx. 4 oz. steak skewers. tomatoes on lettuce... does NOT constitute a salad... but that's what they gave me. I ordered a glass of tequila on the rocks at a honky tonk VA bar... I got weird look, and then a shot glass with tequila and ice. So, trying to learn form the past experience I ordered a double... they gave me a glass of tequila on the rocks. When I finished that they simply brought me another. Welcome back to VA.
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 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!!
Sunday, January 17, 2010
Sundays are niiice
8:15am - 1 egg, 2oz. grd turkey, coconut water
11:30(ish)am [During skills work] - 4 1/2 oz. turkey jerky plus coconut water.
I did skills work & a wod today from about 10 am- 12:30pm and during skills work I got hungry and wasn't feeling as strong as usual in my strength work so got some protein in.
12:00(ish)pm [Post-wod] - 1 1/2 oz. turkey jerky plus coconut water.
2:30pm - Chamomile tea w/ 1 t. honey. Large green salad with mixed greens, roasted red peppers, green onions, avocado, 6-8 oz. chicken breast and vinaigrette.
8:30pm - 4 oz. macademia crusted catfish plus large mixed greens salad with yellow peppers, mushrooms, 1/2 c. blueberries, white truffel oil, 3 t. cherry/strawberry/blackberry/blueberry preserves (organic, no sugar added) and Chocolate tea with coconut milk, and a few pieces dark chocolate chunks (about a thumb's worth).
11:15pm - one more chocolate tea with coconut milk. And a t. of raw sugar. Mmmm.
--
Today was a fantastic skills/workout day and I left feeling AMAZING. I still haven't gotten my grip back, but I was able to string 9 together with a switch-grip, so that was improvement. Next time I work on stringing together pull-ups I'm gonna tape my hands and see if that will lessen the grip pain and allow me to get back into longer sets of pull-ups. I worked on overhead squats at low weights to focus on lock out and depth for awhile, saw small improvements. Need to remember to stretch wrists each day. Worked on HSPUs, alternating working on controlled negatives to the ground and push-ups with 2 abmats. Did 3 rds of 5 Wall Ball @ 20# aimed at and sometimes hitting the red line, then 1 or 2 rds 10 WB @ 14# nailing the red line each time (had to re-do 3 missed reps- 1 in 1st rd, 2 in 2nd). Worked on double-unders for awhile. I haven't done these in, what, a month? Struggled stringing more than 3 together (PR is 6), but was able to work on these calmly, without frustration. That was a first for me. THEN, after I thought I was all done, I re-did the baseline. Hadn't done this since I started (orig time was a whopping 9:53).
Baseline wod:
I did, however, struggle at the end of the day with food cravings. I was craving chocolate and bad things like whoa. Amy and I walked around Whole Foods (WF) and I bought some chocolate tea and coconut milk to have a light cheat (though I as sleepy and craving a MAJOR cheat). It did the trick.
11:30(ish)am [During skills work] - 4 1/2 oz. turkey jerky plus coconut water.
I did skills work & a wod today from about 10 am- 12:30pm and during skills work I got hungry and wasn't feeling as strong as usual in my strength work so got some protein in.
12:00(ish)pm [Post-wod] - 1 1/2 oz. turkey jerky plus coconut water.
2:30pm - Chamomile tea w/ 1 t. honey. Large green salad with mixed greens, roasted red peppers, green onions, avocado, 6-8 oz. chicken breast and vinaigrette.
8:30pm - 4 oz. macademia crusted catfish plus large mixed greens salad with yellow peppers, mushrooms, 1/2 c. blueberries, white truffel oil, 3 t. cherry/strawberry/blackberry/blueberry preserves (organic, no sugar added) and Chocolate tea with coconut milk, and a few pieces dark chocolate chunks (about a thumb's worth).
11:15pm - one more chocolate tea with coconut milk. And a t. of raw sugar. Mmmm.
--
Today was a fantastic skills/workout day and I left feeling AMAZING. I still haven't gotten my grip back, but I was able to string 9 together with a switch-grip, so that was improvement. Next time I work on stringing together pull-ups I'm gonna tape my hands and see if that will lessen the grip pain and allow me to get back into longer sets of pull-ups. I worked on overhead squats at low weights to focus on lock out and depth for awhile, saw small improvements. Need to remember to stretch wrists each day. Worked on HSPUs, alternating working on controlled negatives to the ground and push-ups with 2 abmats. Did 3 rds of 5 Wall Ball @ 20# aimed at and sometimes hitting the red line, then 1 or 2 rds 10 WB @ 14# nailing the red line each time (had to re-do 3 missed reps- 1 in 1st rd, 2 in 2nd). Worked on double-unders for awhile. I haven't done these in, what, a month? Struggled stringing more than 3 together (PR is 6), but was able to work on these calmly, without frustration. That was a first for me. THEN, after I thought I was all done, I re-did the baseline. Hadn't done this since I started (orig time was a whopping 9:53).
Baseline wod:
500m row, 40 squats, 30 situps, 20 pushups, 10 pull ups
Kept the row under 2:00 almost the full 500m, went above 3-4 times throughout the wod (I never stayed above that time though for more than 1 pull) maxing out with a slowest speed of 2:06. Rudy said elite girls time is sub 2:00. I almost peed myself. I thought I was crap at rowing! In fact, I may have jumped up and down after leaving the box and screamed "Rudy said elite! He said ELITE!" at my car. May have. I'm not admitting anything. The wod felt great and I was thrilled to have almost cut my time in half (58% improvement).
Time: 5:24.
It was nice to feel so strong today. It was nice to work on skills I wanted to improve and see improvement. It was surprisingly nice to accept that I couldn't improve my double-unders today, and know that I have tomorrow and the next day, etc. to work on them. Today was a great day. Plus, Amy and I went to Lululemon and I'm down another size.
Thursday, January 14, 2010
I don't really have a title for today's blog
Nutrition
9:30am - 1 egg, 2 oz. grd. turkey, 1/4 of a red pepper. Surprisingly good. Was prepared not to like it. Didn't remember to add any fat in, so ate 2 macadamias after I finished breakfast.
10am - Attempted coffee + hemp milk. Yuck. Tasted like soy milk, except not as good. And I don't like soy milk, so this is not a compliment. I will just go back to not having dairy or any dairy substitute. I've made it this far. Sigh.
5:45/6pm [Pre-wod] - 4 oz imitation crab meat, 2 T. sunbutter, ~2 blocks coconut water
8:30ish [Post-wod] - 2 block coconut water. That was it. ::sigh:: (I forgot the tuna sashimi I had gotten for post-wod today. oops)
9:45pm - 4 oz tuna sashimi, 6 oz. red chard + dandelion greens + red peppers sauteed in ~1 1/2 T. grapeseed oil
I bought grd turkey for the first time and cooked it up today with some sage, rosemary, garlic, and nutmeg. I didn't use any oil or enough spices (also I should have mixed the spices in while it was raw to really develop the flavor of the spices into the meat, but I hadn't yet decided what to put in it), so it's okay, but not great by itself. Amazingly delicious with an over easy egg on top.
--
Worked on getting comfortable throwing myself against the wall for HSPUs and controlled negatives to the floor (no mat). Finally getting comfortable finding the floor without crashing and screaming (sort of. I screamed once. It's hard!!). Also, Megan pointed out that I'm too far from the wall, and that I'm actually doing HSPUs to the 2nd mat, not the 3rd because my head is so far from the wall... which means I can ditch the 3rd mat and move on to only 2!! Progress, again :) Now, if I could only string more than 4 together...
Barbara Lite tonight. 3 rds: 20 pull-ups 30 push-ups 40 sit-ups 50 squats, with 3 min rest in b/w each round. Total time: 22:07, 1st rd was 5:01, 2nd was 5:40, and the 3rd was 5:26.
It was exhausting and I don't think I could've gone any faster tonight, and won't improve on this metcon until A) i get my technique down for pull-ups, and B) I can string together more push-ups. I struggled stringing my pull-ups (still not used to the new grip but am trying to work it out) and was only able to get 10 in a row (in both rd 1 and 3) before coming off. The push-ups I did full-out and FUCK was there a lot of them! The last 4 push-ups in the 3rd round were singles, but I was pleased to not have to resort to singles until then. I started each rd with at least 5 in a row, I think I got 7 or 8 in rd 1. I mainly did 4s and 3s, but towards the end of each rd I broke into 2s.
Sit-ups were unbroken in rds 1 and 2, but the 3rd rd I broke for a second at 20 and thought to myself THIS SHIT WILL NEVER END, before quickly getting back into it. They were slower than I would have liked them to be in the 2nd rd. Squats were disappointing in the the 1st and 2nd rds as I should have pushed harder knowing I had a three minute rest so close and not broken them (they did not need to be broken at all). Didn't break the 3rd rd of squats because Chris kept saying over and over not to, plus I wanted to beat Heather... which I did not do. Next time. Thanks, Chris, for demanding that I not break in my last rd.
Left the box feeling great and super pumped, though I'm not sure about what. But, hey, I'll take it!!
Also, I haven't weighed myself since I moved to my new apt (I left the scale at my old place and have yet to retrieve it). I have done so every morning since June, and it's weird to think tomorrow will be one whole week without weighing myself. Kinda weird. I think I miss it. Every morning I think, Hmm, I wonder if i weight more/less/or the same as yesterday. That may actually be enough of a reason to actually go pick up some of my shit this weekend.
9:30am - 1 egg, 2 oz. grd. turkey, 1/4 of a red pepper. Surprisingly good. Was prepared not to like it. Didn't remember to add any fat in, so ate 2 macadamias after I finished breakfast.
10am - Attempted coffee + hemp milk. Yuck. Tasted like soy milk, except not as good. And I don't like soy milk, so this is not a compliment. I will just go back to not having dairy or any dairy substitute. I've made it this far. Sigh.
1pm - Whole Foods buffet leftovers - 4 oz turkey fajitas (meat + peppers+onions), 3 T. guacamole (yum!), and 5 oz. kale salad with shittake mushrooms, tomato, cucumbers and red onion w/ fresh squeezed lemon
1:30pm hot tea with 1 t. honey and 2 T. sunbutter
5:45/6pm [Pre-wod] - 4 oz imitation crab meat, 2 T. sunbutter, ~2 blocks coconut water
8:30ish [Post-wod] - 2 block coconut water. That was it. ::sigh:: (I forgot the tuna sashimi I had gotten for post-wod today. oops)
9:45pm - 4 oz tuna sashimi, 6 oz. red chard + dandelion greens + red peppers sauteed in ~1 1/2 T. grapeseed oil
--
Worked on getting comfortable throwing myself against the wall for HSPUs and controlled negatives to the floor (no mat). Finally getting comfortable finding the floor without crashing and screaming (sort of. I screamed once. It's hard!!). Also, Megan pointed out that I'm too far from the wall, and that I'm actually doing HSPUs to the 2nd mat, not the 3rd because my head is so far from the wall... which means I can ditch the 3rd mat and move on to only 2!! Progress, again :) Now, if I could only string more than 4 together...
Barbara Lite tonight. 3 rds: 20 pull-ups 30 push-ups 40 sit-ups 50 squats, with 3 min rest in b/w each round. Total time: 22:07, 1st rd was 5:01, 2nd was 5:40, and the 3rd was 5:26.
It was exhausting and I don't think I could've gone any faster tonight, and won't improve on this metcon until A) i get my technique down for pull-ups, and B) I can string together more push-ups. I struggled stringing my pull-ups (still not used to the new grip but am trying to work it out) and was only able to get 10 in a row (in both rd 1 and 3) before coming off. The push-ups I did full-out and FUCK was there a lot of them! The last 4 push-ups in the 3rd round were singles, but I was pleased to not have to resort to singles until then. I started each rd with at least 5 in a row, I think I got 7 or 8 in rd 1. I mainly did 4s and 3s, but towards the end of each rd I broke into 2s.
Sit-ups were unbroken in rds 1 and 2, but the 3rd rd I broke for a second at 20 and thought to myself THIS SHIT WILL NEVER END, before quickly getting back into it. They were slower than I would have liked them to be in the 2nd rd. Squats were disappointing in the the 1st and 2nd rds as I should have pushed harder knowing I had a three minute rest so close and not broken them (they did not need to be broken at all). Didn't break the 3rd rd of squats because Chris kept saying over and over not to, plus I wanted to beat Heather... which I did not do. Next time. Thanks, Chris, for demanding that I not break in my last rd.
Left the box feeling great and super pumped, though I'm not sure about what. But, hey, I'll take it!!
Also, I haven't weighed myself since I moved to my new apt (I left the scale at my old place and have yet to retrieve it). I have done so every morning since June, and it's weird to think tomorrow will be one whole week without weighing myself. Kinda weird. I think I miss it. Every morning I think, Hmm, I wonder if i weight more/less/or the same as yesterday. That may actually be enough of a reason to actually go pick up some of my shit this weekend.
Thursday, January 7, 2010
Two great days of work!
Last night's WOD:
5 rounds of:
125m row
20 push ups
20 squats
9:57. The 125m row was a sub for 20 double unders, but the row felt like a good substitute. Was aiming for b/w 9-10 mins, so was pleased with the time. Felt like I pushed myself and went as fast as I could have throughout the metcon. Did the row the way Rudy showed me to do it. Felt MUCH better then usual rowing. Did 5 full out push-ups each round and the following 15 on my knees. Didn't game the push-ups but did them until I couldn't do them anymore in every round. Squats faster then I've ever done before (was practically jumping) and I really focused on the hip popping each time. When I ever get the do box jumps again I think that focused hip extension will help with those. Also, come to think of it, that should help all my olympic lifts as well since I sometimes shorten the hip extension on my pulls.
Yesterday I left the box feeling fantastic. It was a great workout and I felt really strong and confident leaving.
Today was an equally good day. I've been struggling with Overhead Squats since I started and have never been able to get into the bottom and stay there. Over the holidays I took a broom and practiced staying the in bottom. I Snatch Balanced the broom and then held in the bottom of the squat for 30 sec (rested 1 min ) x 10 reps. By the end I felt so much more comfortable! So, this morning I came in, grabbed a PVC and did the same Snatch Bal and stay there progression- 15 sec on, 30 off X 4 sets, 30 sec on for the 5th set and moved on to actual weight.
Then I Hang power snatched, and dropped down into an OHS at:
33# x3
43# x3
50#x3
55#x3
60# -failed 3 or 4 times, then got 1 rep
65#x3
70# -failed 1, then got 1 rep.
It didn't feel like it was the heaviest I could go, but I had been working for about an hour and wanted to keep today's work light so stopped there. That's easily a 30# PR from my prev 1RM in OHS. About fucking time.
Talked to Bryce about supplemental work to add into my training after the workout. Am excited to start working those in.
5 rounds of:
125m row
20 push ups
20 squats
9:57. The 125m row was a sub for 20 double unders, but the row felt like a good substitute. Was aiming for b/w 9-10 mins, so was pleased with the time. Felt like I pushed myself and went as fast as I could have throughout the metcon. Did the row the way Rudy showed me to do it. Felt MUCH better then usual rowing. Did 5 full out push-ups each round and the following 15 on my knees. Didn't game the push-ups but did them until I couldn't do them anymore in every round. Squats faster then I've ever done before (was practically jumping) and I really focused on the hip popping each time. When I ever get the do box jumps again I think that focused hip extension will help with those. Also, come to think of it, that should help all my olympic lifts as well since I sometimes shorten the hip extension on my pulls.
Yesterday I left the box feeling fantastic. It was a great workout and I felt really strong and confident leaving.
Today was an equally good day. I've been struggling with Overhead Squats since I started and have never been able to get into the bottom and stay there. Over the holidays I took a broom and practiced staying the in bottom. I Snatch Balanced the broom and then held in the bottom of the squat for 30 sec (rested 1 min ) x 10 reps. By the end I felt so much more comfortable! So, this morning I came in, grabbed a PVC and did the same Snatch Bal and stay there progression- 15 sec on, 30 off X 4 sets, 30 sec on for the 5th set and moved on to actual weight.
Then I Hang power snatched, and dropped down into an OHS at:
33# x3
43# x3
50#x3
55#x3
60# -failed 3 or 4 times, then got 1 rep
65#x3
70# -failed 1, then got 1 rep.
It didn't feel like it was the heaviest I could go, but I had been working for about an hour and wanted to keep today's work light so stopped there. That's easily a 30# PR from my prev 1RM in OHS. About fucking time.
Talked to Bryce about supplemental work to add into my training after the workout. Am excited to start working those in.
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