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 Thruster. Show all posts
Showing posts with label Thruster. Show all posts
Tuesday, May 10, 2011
Saturday, September 11, 2010
Fran at CF Hollywood and MMA circuits
Thursday 9/9.
I went in to CF Hollywood thinking I had to do Nancy (OH squats and runs), which would've sucked b/c my quads were pretty damn sore from the previous day's wod and the 7 mile run the day before that. So, when I found out we were doing Fran instead and was happy. Okay not happy, but glad not to have to do Nancy. Fran, however, was not happy to have me and she kicked me in the face. I finished a full 1:30 slower than my previous PR.
Fran: 21-15-9 reps of thrusters 95/65#, pull-ups. 8:42 (prev PR 7:12)
*to be fair- I did 63# b/c there were no baby weights to use to pull it up to 75. I actually considered dropping the weight to 58# before I started b/c I knew my strength/cardio isn't where it used to be. But I'm glad I fuckin manned up and went Rx'd. No reason to drop weight as long as I can do Fran sub-ten.
I know I'm not where I was before. When I did Fran it was at my Level I Cert and I was very close to the peak of my performance I've had since starting CF. God, I can HEAR a million excuses in my head right now- haven't trained enough recently, when I am training it's less weight training and more cardio MMA circuits vs CF wods, I am getting over a cold... Ugh. All that matters is I have a fucking lot of work to do to get back to where I was and then get even stronger. Faster. Fitter.
[Friday 9/10 traveled from CA to VA. Damn. 9 hrs of travel su-ucks.]
Saturday 9/11.
12 min cardio circuit, 1 min each station, no rest: hitting/punching/kicking/etc the heavy bag, burpees, heavy bag, bear crawls. Yuck.
Five minute rest, then was supposed to alternate b/w heavy bag and gorilla drills but I couldn't figure the damn gorilla drills out today. I was having a rough day mentally, and while hitting the bag certainly helped, doing a drill I don't get just irritated me more. So, I did 1 or 2 rounds of burpees as a sub and then just alternated b/w the bag and a rest pd.
I think I rested about ten minutes or so, and then hit another circuit. 1 min each station - 22" (?) box jumps (not sure of the height but it was higher than our 20" box but not by a substantial amount), stairs, hammer slams, rest. Twice through.
Then I just dicked around the gym for awhile. I did a few sets of 7 pull-ups (I need to get back into doing these for max reps but when I'm fresh, not after a lot of cardio), did 30 sec of sit-ups, leg raises, side-to-side oblique work, I climbed the rope at some point (20/30ft?). And THEN I worked on snatch form for awhile at light weights. Just practiced good bar path, speed through the second pull, landing in the full squat (versus landing and dropping down into the squat afterward). Worked at about 30/40#... didn't know what the weird bar I was lifting weighed. I only know the weights of traditional 33/45# bars.
And ps can I just say it irritates the hell out of me when people tell me and insist that a 33# bar is 35#?? It's 33#.
I went in to CF Hollywood thinking I had to do Nancy (OH squats and runs), which would've sucked b/c my quads were pretty damn sore from the previous day's wod and the 7 mile run the day before that. So, when I found out we were doing Fran instead and was happy. Okay not happy, but glad not to have to do Nancy. Fran, however, was not happy to have me and she kicked me in the face. I finished a full 1:30 slower than my previous PR.
Fran: 21-15-9 reps of thrusters 95/65#, pull-ups. 8:42 (prev PR 7:12)
*to be fair- I did 63# b/c there were no baby weights to use to pull it up to 75. I actually considered dropping the weight to 58# before I started b/c I knew my strength/cardio isn't where it used to be. But I'm glad I fuckin manned up and went Rx'd. No reason to drop weight as long as I can do Fran sub-ten.
I know I'm not where I was before. When I did Fran it was at my Level I Cert and I was very close to the peak of my performance I've had since starting CF. God, I can HEAR a million excuses in my head right now- haven't trained enough recently, when I am training it's less weight training and more cardio MMA circuits vs CF wods, I am getting over a cold... Ugh. All that matters is I have a fucking lot of work to do to get back to where I was and then get even stronger. Faster. Fitter.
[Friday 9/10 traveled from CA to VA. Damn. 9 hrs of travel su-ucks.]
Saturday 9/11.
12 min cardio circuit, 1 min each station, no rest: hitting/punching/kicking/etc the heavy bag, burpees, heavy bag, bear crawls. Yuck.
Five minute rest, then was supposed to alternate b/w heavy bag and gorilla drills but I couldn't figure the damn gorilla drills out today. I was having a rough day mentally, and while hitting the bag certainly helped, doing a drill I don't get just irritated me more. So, I did 1 or 2 rounds of burpees as a sub and then just alternated b/w the bag and a rest pd.
I think I rested about ten minutes or so, and then hit another circuit. 1 min each station - 22" (?) box jumps (not sure of the height but it was higher than our 20" box but not by a substantial amount), stairs, hammer slams, rest. Twice through.
Then I just dicked around the gym for awhile. I did a few sets of 7 pull-ups (I need to get back into doing these for max reps but when I'm fresh, not after a lot of cardio), did 30 sec of sit-ups, leg raises, side-to-side oblique work, I climbed the rope at some point (20/30ft?). And THEN I worked on snatch form for awhile at light weights. Just practiced good bar path, speed through the second pull, landing in the full squat (versus landing and dropping down into the squat afterward). Worked at about 30/40#... didn't know what the weird bar I was lifting weighed. I only know the weights of traditional 33/45# bars.
And ps can I just say it irritates the hell out of me when people tell me and insist that a 33# bar is 35#?? It's 33#.
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.
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, February 7, 2010
More weekend workouts
Friday 2/6/2010.
Back Squat 5-3-1+ @ 67.5%/76.5%/85.5%
111#, 126#, 142# (x 17 reps). 17!!!!
Then, for time (12 min cap):
10 power snatches (75% of 1RM snatch),
50 double-unders,
8 PS, 40 DU, 6 PS, 30 DU, 4 PS, 20 DU, 2 PS, 10 DU.
AWFUL. DNF'ed @ 12min after completing 10 PS, 50 DU, 8 PS, and 37 DU. Ridiculous. Was super disappointed/frustrated/angry/sad/etc. After all my progress this week, I really didn't expect this. But it happened.
So, I took Saturday off. I needed a day off. To recoup mentally and physically. After the eight million attempts at DUs on Friday and all the clean on Thursday my arms were fried.
--
Sunday 2/7/2010.
Bench Press
5-3-1+ @ 67.5%/76.5%/85.5% of 1RM, so... 75#/83#/95# (x11)
Alaskan Qualifier wod for Sectionals 2010. Brutal but bearable.
4 rounds for time of (20 min cap):
3 CTB pull-ups
3 Ring dips
500M row
6 Thrusters @ 95#
20:29. Fucking hell.
FIRST - the good news of this wod. All CTB unbroken (which felt awesome), and 1st 2 sets of ring dips unbroken. Last 2 were 2-1 (had to re-do one rep). 1st 500m b/w 1:56-2:02, 2nd set 2:02-2:05, 3rd less consistent but anywhere b/w 2:02-2:15, 4th mainly around 2:10. Thrusters in rds 1-3 were in sets of 2s, and 4th rd was 2-2-1-1.
On to the sucky part. Finished my last thruster of this wod and turned around and watched the clock hit 20:00, and thought I was done under the 20 min time cap and was so excited!! I walked away from the bar, exhausted, excited, and more exhausted... and everyone was quiet. No post-wod cheering? wtf?! Turns out I didn't lock out fully at the top of my last rep, which TOTALLY sucked. I asked, "What?! Did it not count?" and then had to go back and pick the bar back up. Amy pushed me to pick up the bar and I yelled at her. Told her I needed a fucking minute or something equally as bitchy. Had to regroup and do one last thruster. I had already mentally turned off. It took SO MUCH to get my ass back under that bar. I actually thought to myself 'Fuck that, I'm not picking it back up. I'm DONE!' I WAS DONE! But I had to pick it up. And thankfully, after I finished and apologized to Amy she laughed it off and told me to shut it. Thanks for not getting mad, Am. I love you :)
--
Back Squat 5-3-1+ @ 67.5%/76.5%/85.5%
111#, 126#, 142# (x 17 reps). 17!!!!
Then, for time (12 min cap):
10 power snatches (75% of 1RM snatch),
50 double-unders,
8 PS, 40 DU, 6 PS, 30 DU, 4 PS, 20 DU, 2 PS, 10 DU.
AWFUL. DNF'ed @ 12min after completing 10 PS, 50 DU, 8 PS, and 37 DU. Ridiculous. Was super disappointed/frustrated/angry/sad/etc. After all my progress this week, I really didn't expect this. But it happened.
So, I took Saturday off. I needed a day off. To recoup mentally and physically. After the eight million attempts at DUs on Friday and all the clean on Thursday my arms were fried.
--
Sunday 2/7/2010.
Bench Press
5-3-1+ @ 67.5%/76.5%/85.5% of 1RM, so... 75#/83#/95# (x11)
Alaskan Qualifier wod for Sectionals 2010. Brutal but bearable.
4 rounds for time of (20 min cap):
3 CTB pull-ups
3 Ring dips
500M row
6 Thrusters @ 95#
20:29. Fucking hell.
FIRST - the good news of this wod. All CTB unbroken (which felt awesome), and 1st 2 sets of ring dips unbroken. Last 2 were 2-1 (had to re-do one rep). 1st 500m b/w 1:56-2:02, 2nd set 2:02-2:05, 3rd less consistent but anywhere b/w 2:02-2:15, 4th mainly around 2:10. Thrusters in rds 1-3 were in sets of 2s, and 4th rd was 2-2-1-1.
On to the sucky part. Finished my last thruster of this wod and turned around and watched the clock hit 20:00, and thought I was done under the 20 min time cap and was so excited!! I walked away from the bar, exhausted, excited, and more exhausted... and everyone was quiet. No post-wod cheering? wtf?! Turns out I didn't lock out fully at the top of my last rep, which TOTALLY sucked. I asked, "What?! Did it not count?" and then had to go back and pick the bar back up. Amy pushed me to pick up the bar and I yelled at her. Told her I needed a fucking minute or something equally as bitchy. Had to regroup and do one last thruster. I had already mentally turned off. It took SO MUCH to get my ass back under that bar. I actually thought to myself 'Fuck that, I'm not picking it back up. I'm DONE!' I WAS DONE! But I had to pick it up. And thankfully, after I finished and apologized to Amy she laughed it off and told me to shut it. Thanks for not getting mad, Am. I love you :)
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NUTRITIONAL WEBSITE!! This was a great find for me... the website below lists a LOT of nutritional information about food you're interested in eating (including glycemic loads; carbs/fats/protein ratio; nutrient balance; protein quality; amino acids; types of fats: mono-, saturated vs. unsat., Omega 3 vs. 6; etc).
At the top right of the screen you can type in any food you're curious about (I typed in "cocoa powder" and 12 diff options popped up. I was able to find unsweetened Dutch chocolate powder I wanted to use) and it will tell you all the above nutritional facts and more. I can't vouch for the rest of the website, but this search tool is very useful - I'm constantly trying to determine glycemic loads for new fruits/vegis I want to try and typing in "Glycemic load, sunchoke" into Google doesn't always give me the result I want. The site also includes fast food choices and their nutritional values, though that might just make you sad. I also typed in doughnut... and there were 51 options to choose from. I'm not a big doughnut person (though I know many CFCers who are), but I did type in doughnut just to check. My all-time favorite Krispy Kreme doughnut has a GL of 19. Sigh.
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Nutrition
Since I'm behind I'm going to be super vague. My food choices this weekend good (all paleo), though, Sat night we had the CFC Girls Night Paleo Dinner, and I ate lots of healthy fats - but certainly more fat than usual. Had an effen & water and a shot Friday night, and a glass of wine Saturday night.
Since I'm behind I'm going to be super vague. My food choices this weekend good (all paleo), though, Sat night we had the CFC Girls Night Paleo Dinner, and I ate lots of healthy fats - but certainly more fat than usual. Had an effen & water and a shot Friday night, and a glass of wine Saturday night.
Wednesday, January 27, 2010
"All unbroken?" "Last 2 sets of pullups were 5-5." "Why?"
Worked on snatch for about an hour. Worked up to 63# today. Bar path significantly improved. Monday's oly session definitely drilled that into my head. Struggled today in the bottom of the squat (1) getting the bar forward and not catching it behind me, and (2) landing with and holding my chest high. Kurt and Bryce were very helpful today in running through the movements to ensure we had good form, and Bryce showed me how to "Joey squat" to get my chest higher. Today's issues were due to inflexibility and tightness in my muscles, shoulders specifically. I didn't take the time to do all the stretches Mike had showed me before the workout (though I did get a few in during the workout). I have to remember to do the active stretches before AND during and to do the held stretches after. I should be stretching every day. My shoulders are ridiculously tight today and I could really feel it during the snatch work.
Time: 11:44
The metcon was a bear. Totally gassed after the wod (which felt niiiice). Rx'd. 1st 300m row stayed at or below 1:58 (ELITE! Even hit 1:52 a few times for a few strokes). 2nd 300m at 2:02 and below. 3rd was the worst round, stayed around 2:15, don't think I went any higher. 4th rd I had my eyes closed most of the time but when I'd open them it was at or below 2:10. All thrusters & pull-ups unbroken except the last 2 sets of pull-ups (5-5 & 5-5). Bryce asked why I broke them... I attributed it to my grip but wonder if i could've pushed through and gotten even those sets unbroken or at least more than 5 strung in a row. In all four sets of 5, I remember wanting to drop off the bar at the 3rd pullup but thinking "at least get 5..." but maybe if I thought in my head "hold on and don't fucking let go until it's over" instead of aiming for 5, maybe I could've strung more?? Didn't think so at the time.
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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.
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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
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