Monday 4/25/2011 Metcon: Team WOD. Each team member rows 800m, while the other members do DUs, hollow rocks, plank holds (for seconds), & mountain climbers (both legs count as 1 rep). My total score 440.
Skillwork: Stringing TTB work. Need bigger kip, almost out of control to string these. Snatch progressions up to 55#. Worked on bar path mostly and shoulder mobility.
Tuesday 4/26/2011
Strength Set: Push Jerk 5-5-5 @40/50/60% 1RM. Accidentally used men’s bar, so thought I was lifting at the %ages, but actually was up about 10% using 65#, 75#, and 85#. Then, metcon was 2 WODs back to back with 1 min rest in b/w.
Metcon: WOD A: 30 DU, 10 Push press @ 55#, 10 HSPU (8 min cap). Again with the wrong bar so worked @ 65#... 1 min rest… WOD B: 200 m sprint, 10 BJ @ 24”, 10 air squats. WOD A completed 2 rds + some DUs, WOD B completed in 8:30 or so.
Skillwork: Skin the Cat work with Coach Dan. Need to focus on tightening lats (shove shoulders back to start the movement) and get a stronger core. Need to do GHDs and other ancillary skills work to improve.
Wednesday 4/27/2011
Activity: Surfing! Love that Stacy came to visit and made me do stuff :) 2.5 hrs
WOD: Cindy! 12 rds
Thursday 4/28/2011
Metcon@ 9am: 15 min AMRAP of 200m row, 10 SDHP @65#, 200m sprint, 10 KBS @ 1 pood, 20 sit-ups. 3 or so rounds. I think.
Heavy Metal WOD(s) @5pm:
1) 10 mins to find your 1RM OHS. 105#! PR!! (Stacy said my depth was good during this portion of the afternoon, but in later rounds struggled really bad to hit depth so unsure if I really hit this PR or not).
2) 5 Rds for time: 3 OHS @ 95#, 25m burpee broad jump. This was atrocious. Couldn’t find the bottom of my OHS so this really ended up being a few burpee broad jump sessions and a bunch of trying to get to the bottom of the squat.
3) 25 min AMRAP: thruster @ 95#, 1 wall climb with 50# sandbag, 7 burpee 24” box jump onto and overs, 1 wall climb with 50# sandbag, 7 KBS @ 1.5 pood. This was kinda a mess b/c there were so many of us waiting for wall climbs or boxes that it’s hard to say b/c I went out of order so frequently. Probably was in b/w 2-3 rounds.
Friday 4/29/2011
WOD: 10-1 exchange Body Complex Progression (air squat, push-up, sit-up, superman, jumping knee tuck) & Squat Clean @ 95# plus sprint 100m in b/w each round. Time 25:58. I was DYING towards the end of this wod. I could really feel that I had worked out so much this week and was simply exhausted by the time I got into this. Was fighting to finish without even wanting to finish by the end.
WOD: Running! 4.1 miles in 47:49.4
Saturday 4/30/2011
Rest Day.
-->by thursday and friday I was REALLY feeling burnt out. thursday evening after we worked OHS and moved on to the metcon the metcon felt atrocious, and friday i was fighting so hard to get up 95# cleans - way harder than normally necessary. i know that this new workout plan is heavy and maybe even a little crazy but i think it'll be good for me to learn to really fight through a week. so... we'll stick with this for a few weeks and then i'll either continue on or try something new.
Showing posts with label Sumo Deadlift High Pull. Show all posts
Showing posts with label Sumo Deadlift High Pull. Show all posts
Tuesday, May 10, 2011
Wednesday, September 22, 2010
Back in Chicago for a few days!!
Tuesday - WOD at CF Chicago!! Strength component:
Jerk 5-5-5
Split Jerked @ 75#, 90# and 105#.
Felt strong on these, was able to hit these hard and form felt really solid. Got under the bar faster than usual at full lockout which was nice. Wanted to go heavier, but didn't think I could do it.
Metcon:
30-20-10 reps of:
Wall Ball (20/14 to 11′ target) - Rx'd
Sumo Deadlift High Pull (95/75) - used 65#
Box Jumps (24″) - used 20" box b/c there weren't enough boxes
Push Press (95/75) - used 65#
Row (10 damper setting) - Rx'd
Time- 31:something
I hate not going Rx'd. At other boxes, it is rare that I sub or reduce the weight... which makes it super frustrating when I come back here and can't. Frustrating as it is though, it makes me proud. Proud of our box, of our programming, of our athletes. Even at reduced weight GOOD GOD was this a killer workout! I was sure I was going to puke during this. I haven't felt so close to puking in a very long time during a workout. After I completed the 2nd round I sat on the rower, for, what? twenty? thirty seconds? I couldn't convince my ass to get up. It was 23 minutes into the wod and I hit a huge wall. Bryce, who had thought I was finishing my 3rd rd realized that I was about to quit, just looked at me and demanded I finish the damn workout. God I hated him. But that's one of the best things about CrossFit. There's always a coach to push you when you just can't push yourself. And other athletes like Donna and Karen to help push me as well. I love CFC.
Wednesday - 2nd WOD at CFC (!!)
Strength component:
3x Max kipping pull-ups
10-12-13.
Who increases?! My issue was my grip. And with not wanting to tear my hands. I could feel it start to almost tear and dropped instead of pushing through and dealing with a few tears. When did I become such a pussy?
Metcon:
50 Overhead squats (135/95 or 60% of 1RM) - used 55#
Time cap 8 minutes.
DNF'ed - got through 33 reps.
My wrist flexibility is still atrocious. I got 5-5, then for the rest I had trouble stringing 3s so by the last 15 or 20 reps I did singles, with a few doubles thrown in whenever I felt I could hadle it. Depth was an issue by the end but felt good to start off. I just can't do too many reps of OH squats!!!
Jerk 5-5-5
Split Jerked @ 75#, 90# and 105#.
Felt strong on these, was able to hit these hard and form felt really solid. Got under the bar faster than usual at full lockout which was nice. Wanted to go heavier, but didn't think I could do it.
Metcon:
30-20-10 reps of:
Wall Ball (20/14 to 11′ target) - Rx'd
Sumo Deadlift High Pull (95/75) - used 65#
Box Jumps (24″) - used 20" box b/c there weren't enough boxes
Push Press (95/75) - used 65#
Row (10 damper setting) - Rx'd
Time- 31:something
I hate not going Rx'd. At other boxes, it is rare that I sub or reduce the weight... which makes it super frustrating when I come back here and can't. Frustrating as it is though, it makes me proud. Proud of our box, of our programming, of our athletes. Even at reduced weight GOOD GOD was this a killer workout! I was sure I was going to puke during this. I haven't felt so close to puking in a very long time during a workout. After I completed the 2nd round I sat on the rower, for, what? twenty? thirty seconds? I couldn't convince my ass to get up. It was 23 minutes into the wod and I hit a huge wall. Bryce, who had thought I was finishing my 3rd rd realized that I was about to quit, just looked at me and demanded I finish the damn workout. God I hated him. But that's one of the best things about CrossFit. There's always a coach to push you when you just can't push yourself. And other athletes like Donna and Karen to help push me as well. I love CFC.
Wednesday - 2nd WOD at CFC (!!)
Strength component:
3x Max kipping pull-ups
10-12-13.
Who increases?! My issue was my grip. And with not wanting to tear my hands. I could feel it start to almost tear and dropped instead of pushing through and dealing with a few tears. When did I become such a pussy?
Metcon:
50 Overhead squats (135/95 or 60% of 1RM) - used 55#
Time cap 8 minutes.
DNF'ed - got through 33 reps.
My wrist flexibility is still atrocious. I got 5-5, then for the rest I had trouble stringing 3s so by the last 15 or 20 reps I did singles, with a few doubles thrown in whenever I felt I could hadle it. Depth was an issue by the end but felt good to start off. I just can't do too many reps of OH squats!!!
Thursday, 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!!
Tuesday, February 2, 2010
I'm going to kill my cat...
...seriously he keeps finding random shit to tear up and play with that makes loud noises and I'm trying to get ready to go to sleep. I have to keep getting out of bed and hiding the shit he finds to play with. Obnoxious.
Wod and then volleyball tonight.
Press 5-3-1+
1RM @ 67.5%/76.5%/85.5%
1RM @ 67.5%/76.5%/85.5%
58#-65#-73# (x 6 reps)
Then, for time (from 2009 Hell's Half Acre Regional):
21-15-9
Box jump (24")
Kettlebell swings (1.5/1 pood = 35#))
Sumo-deadlift high-pull (95/65#)
Time - 7:26
SDHP felt terrible. I really need to set aside time to work on that movement. It's one we don't do especially often and it always feels soo very heavy. Bryce said to think of it like a clean... It feels nothing like a clean though, and while I imagine that I could do a 65# hang power clean for a 21-15-9 wod unbroken, my sumos were nowhere near unbroken. I strung a bunch in the front end of the wod, but by the end I was in 3s mostly and a few singles. I also dropped the bar and Bryce took away a rep. I forgot we weren't supposed to drop. I definitely dropped others. I didn't remember the no dropping rule until I got called out in my 9 set. Was a bit leery with 24" box jump and had more trouble landing in the right place (which helps me get back on in a fast pace) so wasn't able to string them as well as usual.... I still got a bunch in a row but I wanted these unbroken. KBS @ 1 pood are AWESOME. All unbroken. Afterward the workout, however, more KBS was NOT AWESOME. I tried Chris' new KBS technique and nailed myself in the face with the bell. I can't wait to see how hot I look tomorrow with a big ass purple bruise on the bridge of my nose. It better go away by sectionals.
Dead Hangs - 5-3-3 (not sure about the # in the 2nd set). 2rd set i tried to do a switch grip with hands facing opposite the normal way I do them. I didn't like that. I like my right hand facing away from me and my left facing in.
Volleyball @ 8. Great 3 games. We won. Yaaay!! Rudy played - I forgot how fun he is to have on the team! He's great, which is a huge bonus, plus he's super supportive - always cheering us on and congratulating us or making us laugh. Definitely a great person to have on your team. Thanks for subbing, coach!
I noticed in game 3 that the other team looked a bit worn. One girl was sweating a lot and I realized I wasn't sweating at all. And then I thought about how I had done a hard ass workout just 1 1/2 hrs before vball. It reminded me of how far my endurance has improved since starting CFC. I love CrossFit.
Oh, and I had a small tear on my right hand that I though was fully healed, but it split open today during the SDHP, which sucked. It only hurt a tiny bit though, and I was glad we had Dead Hangs to do post-metcon instead of kipping pull-ups! Sucked during vball though. I could feel it pull when I hit. Or served. Or set. So, pretty often, but again it was a dull pain so no big.
--
Nutrition
9:00 am - 1 egg + 2 egg whites; 6 oz. rainbow chard sauteed with 1/2 T. coconut oil, one pinch coconut flakes, ~1/16 c. dried cranberries; 1 small glass of water
12:00 pm - Emmitt's brownies. 3 of them. Mmm. Delicious. I heart Emmitt.
1:45 pm - 3 oz. spicy turkey jerky; 5 oz. rainbow chard sauteed with 1/2 T. coconut oil, one pinch coconut flakes, ~1/16 c. dried cranberries; 1 t. coconut cream; 1 small glass water; 1 chamomile tea (no caffeine)
5:20 pm [Pre-wod] - 11 oz paleo lasagna & spaghetti squash (leftovers from when Mo and I made it - some lamb sausage - probably ~1/2 oz to 1 oz), 1 T. sunbutter
7:15 pm [Post-wod] - trio bar (thanks, JJ!)
--
Oh! and one last thing. I did the stretches Mike suggested - once at the box after acoaching at 11, once at the box after my metcon today, and then again after vball. Both times at the box I laid on the roller for about 5 mins or so, and then the 1st and 3rd times I did the butt against the wall and arms up. I can already see significantly improved mobility. I also reviewed the snatch movements with a PVC. It's good to get in stretching and focus on the technique for a bit each day. I hope I remember to continue :)
Friday, January 22, 2010
And calling it a night
Bench Press 5-5-5+
(1RM +5) @ 67#, 78#, 88# (x8 reps)
3x Max push ups (60 sec rest)
17-12-12
Metcon:
21-15-9
SDHP (@ 40% of 1RM press = 34#)
Push Press (@ 34#)
then
Row 500M
Today's workout was tough. Tougher than I expected. I got through all unbroken (had to repeat 2 reps, 1 push press and 1 SDHP - thanks for counting Jonny) but was GASSED. Got into the row and just couldn't turn it on. I kept pulling but I just couldn't force myself to my usual pace. I stayed around 2:05 for the first 300 or so, then the last 200m were just a bear, and I pulled around 2:10-2:15. At about 110m left I actually took a second in b/w pulls, breathed, and thought I might not finish this, I might not be able to. I ended at 4:47, not a bad time, but exhausted. My legs KILLED.
I just finished dinner, and it's midnight. I'm taking a long bath with epsom salts and calling it a night.
--
Nutrition
10:15 am - ~3 eggs, ~1/4 avocado, ~3 strips bacon. 2 cups coffee with 3 t. (total) brown sugar (I asked for raw sugar and the waiter brought me brown... it was cute, he tried... so I used it. Not bad.)
1pm - 3 oz. grd turkey, 4 oz. sauteed kale + yellow peppers + eggplant, 3 oz. portabellas all sauteed together with fresh garlic and 1 t. white truffel oil. 1 t. coconut cream
4:30 pm - 1 T. sunbutter
5:30 pm {Pre-wod] - 3 oz. catfish, coconut water, 2 1/2 T. sunbutter (MAN was I craving it)
8:00pm [Post-wod] - 4 oz. catfish, coconut water
11pm - 1 1/2 oz. goat loin chop, 6 oz. sunchokes and kohlrabi, lightly dressed with olive oil, black pepper and teensy tiny bit of sea salt (SOOOOOOOOOO GOOD. BETTER THAN BAKED POTATOES!!!!), 1 1/2 t. sunbutter
(1RM +5) @ 67#, 78#, 88# (x8 reps)
3x Max push ups (60 sec rest)
17-12-12
Metcon:
21-15-9
SDHP (@ 40% of 1RM press = 34#)
Push Press (@ 34#)
then
Row 500M
Today's workout was tough. Tougher than I expected. I got through all unbroken (had to repeat 2 reps, 1 push press and 1 SDHP - thanks for counting Jonny) but was GASSED. Got into the row and just couldn't turn it on. I kept pulling but I just couldn't force myself to my usual pace. I stayed around 2:05 for the first 300 or so, then the last 200m were just a bear, and I pulled around 2:10-2:15. At about 110m left I actually took a second in b/w pulls, breathed, and thought I might not finish this, I might not be able to. I ended at 4:47, not a bad time, but exhausted. My legs KILLED.
I just finished dinner, and it's midnight. I'm taking a long bath with epsom salts and calling it a night.
--
Nutrition
10:15 am - ~3 eggs, ~1/4 avocado, ~3 strips bacon. 2 cups coffee with 3 t. (total) brown sugar (I asked for raw sugar and the waiter brought me brown... it was cute, he tried... so I used it. Not bad.)
1pm - 3 oz. grd turkey, 4 oz. sauteed kale + yellow peppers + eggplant, 3 oz. portabellas all sauteed together with fresh garlic and 1 t. white truffel oil. 1 t. coconut cream
4:30 pm - 1 T. sunbutter
5:30 pm {Pre-wod] - 3 oz. catfish, coconut water, 2 1/2 T. sunbutter (MAN was I craving it)
8:00pm [Post-wod] - 4 oz. catfish, coconut water
11pm - 1 1/2 oz. goat loin chop, 6 oz. sunchokes and kohlrabi, lightly dressed with olive oil, black pepper and teensy tiny bit of sea salt (SOOOOOOOOOO GOOD. BETTER THAN BAKED POTATOES!!!!), 1 1/2 t. sunbutter
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