Sectional wods for Saturday have been announced!!!!
Good news is, I can do all the movements and all the weights in the wods. 2nd wod is a 5 minute AMRAP Clean and Jerk @ 105... heavy as all hell, but I've been doing metcons with that weight for the past few weeks (I started doing the metcons at 95 but moved up to 105 so feel okay about that). Shooting for anywhere from 15-25. I've never done a metcon like this so just don't know where I'll be, but if I get one every 20 seconds I'll hit 15. That's the minimum I would like to hit.
The 1st wod is a bit trickier for me. It's 20-Thrusters, 20-SDHP, 20-Push jerks, 20-OH squats, 20-Front Squats, PLUS, while you're doing all those reps, every 60 seconds the clock beeps and you have to drop and do 4 burpees. I'm glad the wod starts with thrusters so I can be fresh for those and knock them all out in the first minute. Assuming I don't break or fail any reps I should be able to do that. SDHPs at 65 suck - we did these a week ago at this weight and they blew. I'd like to aim for getting a few in before my 1st set of burpees, and then after the burpees knock the remaining ones out before my 2nd set of burpees. The PJs, if I can manage not to fail any by pressing out accidentally, should be all unbroken and before my 3rd set of burpees. The next movement will be the toughest movement for me, so I need to be ready for it. The 20 OH squats. I would like to get in sets of 5. I know this is a hard movement for me and heavy at this weight, so will shoot for 4 sets of 5, but if I can go for more on any of those I will. I do not need to take more than 2 minutes for OH squats. I need to pound that into my head - 20 in 2 minutes or less. That's MORE THAN ENOUGH TIME so long as I don't get frustrated, I keep my breathing focused and really warm-up this movement enough to nail it. The 20 Front Squats... it's a low weight for me so should be totally light and the last time we did these it was 3 sets of 10 reps @85# so there's no real excuse for breaking on these unless it's broken by a set of burpees. So, that's my plan.
I came in tonight just to work on OH Squats, as it's my weakest movement. I worked up to 70#. I was able to repeat sets of 3 @ 65# maybe 5x, before moving up to the 70# bar, which is okay. Not ideal, but for today was okay. Tomorrow I'll do less warm-up work at mid-range weights and focus on sets of 3-5 @ 70# and see how that feels. I also intend on working in some SDHP work at 75 or 80#. To punish myself of course, and so I can realize that 65# isn't so bad - even if i hate the movement (ie KBS @ 53# made me want to die, but it also made 35# a cakewalk).
I taped my wrist for the OH squat work (per Roger's advice) but think I should've taped it tighter and maybe with stiffer tape. That's what Chris does anyhow, and it seems to work for him so I'll try again tomorrow, and maybe buy different tape to see how it feels.
I also worked tonight with Rudy for a bit on strict muscle-ups and then kipping muscle-ups. I hadn't gotten to work with Rudy in a long time, I missed you coach!! Those were fun, and I was pretty close (so close that after I tried a strict muscle-up, Bryce tried one. I'm pretty sure he was thinking, "Hell, if KERRY is that close I sure as shit can get one"). I feel like if I work on these once a week I'll be able to have them (at least one kipping or strict) in a few months.
There's just so much that I want to do it's hard to focus on any of the single things long enough to see huge improvements unless it's a lift (like cleans) that we do all the time... hmmm... maybe I should actually do something about that with this blog... like have a suck list with improvement deadlines for myself? And track progress of specific movements/skills/lifts that I want to improve? Ugh. Do I really need to assign myself more work just as I'm getting to the end of my sectional training?? Obnoxious. Unfortunately a good idea though...
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Nutrition
10:00 am - 1 egg; 2 oz. filet of beef; 8 oz. onions, mushrooms, rutabagas, and a bit of eggplant sauteed in 1 T. coconut oil. Tasty, warm, and filling breakfast.
12:45 pm - 2 oz. cod; 2 oz. parsnips; 1/4 c. coconut milk poured over 6 walnut halves, 1 macadamia, a pinch of coconut flakes, ~12 dried cranberries, pinch of dark chocolate chips, 1/2 t. unsweetened cocoa powder.
2:20 pm - 2 T. almond/macadamia nut butter with some preserves spooned on top. Annoyed not to have sunbutter, but I have to cut back. I'm not buying it for a week (if I can manage that long). Maybe 2.
5:30 pm [Pre-skills work] - 4 oz. yellowtail sashimi, 8 oz. coconut water, a few walnuts/macadamias/dried cranberries
8:00 pm [Post-skills work] - 4 oz. salmon sashimi, 8 oz. coconut water
9:45 pm - 3 oz. cod; 9 oz. rutabagas, onion, mushrooms, red chard; eggplant sauteed in 1 T. avocado oil
Tuesday, February 9, 2010
Monday, February 8, 2010
I said "Work!" and my muscles flipped me the bird
Skipped CFC today, b/c Amy and I had an oly lifting session with Roger and Mike tonight so wanted to be fresh. It was good thing actually, since Sunday's heavy ass thruster wod really did a number on my muscles and left me SUPER tight. I wasn't sore, but when I tried snatching tonight and then even holding in a clean grip but body just wouldn't cooperate. I've never experience this before. I knew what I needed to do, and my body knows what to do, but my muscles were so tight they just wouldn't allow my body to move that way. It sucked.
I still got some good skill work in though. My snatches were horrendous today (b/c of what i said before - literally my shoulders and hip flexers were so tight I couldn't physically get into position). The more I snatched, the worse my form got b/c my muscles just tightened up even more, even with Mike stretching me out. BUT, my bar path and set up was spot on. Couldn't move past 66# (30 kg) tonight due to that, which was disappointing but again, I know why I was failing, so to have improved my bar path was all I could do today. So, that felt good.
B/c my clean grip hurt too much, I jerked behind the neck which I had never done before. That was pretty cool. Worked on improving the technique of the split jerk. Had never had real specific instruction on this movement before so was pretty excited. Struggled getting a solid lock out (wiggled a bit in and out of my locked position) until Rog told me to loosen my grip on the bar when dipping/driving and tighten it when I hit the lock out. That significantly helped. Worked up to 99# (45kg) on the split jerk and stayed there awhile.
Tomorrow they post the wods for Sectionals. I'm anxious. I'm going to go take a bath, relax and then go to sleep. It's like Christmas - Santa won't come and leave me presents if I stay awake... except knowing the wods for saturday MAY not exactly be the same as getting a Barbie convertible. We'll see!!
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Nutrition
8:45 am - 1 egg; 2 oz no salt turkey; 4 oz coconut water; 4 oz red chard (with a few bites of apple mixed in and coconut flakes); large iced coffee 1 t. raw sugar & coconut milk
4:00 pm [Pre-oly meal] - 4 oz. tuna sashimi, 8 oz coconut water, handful of walnuts, macadamias, & dried cranberries
7:45 pm [Post-oly meal] - 6 oz beef filet; 2 cups cooked brocoli; salad with "Grecian" (why exactly wasn't it called Greek dressing??) dressing - olive oil, lemon juice, anchovies, capers; 1 cup coffee with a bit of whole milk and 2 white sugars
10:00 pm - 1/2 t. sunbutter (can you believe I ran OUT?!?! I really wanted a whole teaspoon.), 1/2 t. almond butter, 1/4 t. macadamia butter, 1 T. peanut butter. i KNOW. Peanut butter is the bad butter. But I had to have something... at least now that's gone too. Ridiculous. But I ran out of sb, tried the ab/mb which didn't satisfy b/c of the texture so tried the pb. It wasn't NEARLY as good as sb. i can't believe i feel that way.
10:45 pm - Sleepy Time tea :) and long hot bath. Mmmm.
I still got some good skill work in though. My snatches were horrendous today (b/c of what i said before - literally my shoulders and hip flexers were so tight I couldn't physically get into position). The more I snatched, the worse my form got b/c my muscles just tightened up even more, even with Mike stretching me out. BUT, my bar path and set up was spot on. Couldn't move past 66# (30 kg) tonight due to that, which was disappointing but again, I know why I was failing, so to have improved my bar path was all I could do today. So, that felt good.
B/c my clean grip hurt too much, I jerked behind the neck which I had never done before. That was pretty cool. Worked on improving the technique of the split jerk. Had never had real specific instruction on this movement before so was pretty excited. Struggled getting a solid lock out (wiggled a bit in and out of my locked position) until Rog told me to loosen my grip on the bar when dipping/driving and tighten it when I hit the lock out. That significantly helped. Worked up to 99# (45kg) on the split jerk and stayed there awhile.
Tomorrow they post the wods for Sectionals. I'm anxious. I'm going to go take a bath, relax and then go to sleep. It's like Christmas - Santa won't come and leave me presents if I stay awake... except knowing the wods for saturday MAY not exactly be the same as getting a Barbie convertible. We'll see!!
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Nutrition
8:45 am - 1 egg; 2 oz no salt turkey; 4 oz coconut water; 4 oz red chard (with a few bites of apple mixed in and coconut flakes); large iced coffee 1 t. raw sugar & coconut milk
12:45 pm - 4 oz. cod grilled with some coconut oil, fennel, dill, and rosemary on top; 9 oz of parsnips, rutabagas, mushrooms (which are not nightshades, ps), & onions sauteed in some avocado oil (delicious); 1 t. sunbutter; 4 fish oil, 1 vit C; started drinking on 3/4 L water
4:00 pm [Pre-oly meal] - 4 oz. tuna sashimi, 8 oz coconut water, handful of walnuts, macadamias, & dried cranberries
7:45 pm [Post-oly meal] - 6 oz beef filet; 2 cups cooked brocoli; salad with "Grecian" (why exactly wasn't it called Greek dressing??) dressing - olive oil, lemon juice, anchovies, capers; 1 cup coffee with a bit of whole milk and 2 white sugars
10:00 pm - 1/2 t. sunbutter (can you believe I ran OUT?!?! I really wanted a whole teaspoon.), 1/2 t. almond butter, 1/4 t. macadamia butter, 1 T. peanut butter. i KNOW. Peanut butter is the bad butter. But I had to have something... at least now that's gone too. Ridiculous. But I ran out of sb, tried the ab/mb which didn't satisfy b/c of the texture so tried the pb. It wasn't NEARLY as good as sb. i can't believe i feel that way.
10:45 pm - Sleepy Time tea :) and long hot bath. Mmmm.
Sunday, February 7, 2010
More weekend workouts
Friday 2/6/2010.
Back Squat 5-3-1+ @ 67.5%/76.5%/85.5%
111#, 126#, 142# (x 17 reps). 17!!!!
Then, for time (12 min cap):
10 power snatches (75% of 1RM snatch),
50 double-unders,
8 PS, 40 DU, 6 PS, 30 DU, 4 PS, 20 DU, 2 PS, 10 DU.
AWFUL. DNF'ed @ 12min after completing 10 PS, 50 DU, 8 PS, and 37 DU. Ridiculous. Was super disappointed/frustrated/angry/sad/etc. After all my progress this week, I really didn't expect this. But it happened.
So, I took Saturday off. I needed a day off. To recoup mentally and physically. After the eight million attempts at DUs on Friday and all the clean on Thursday my arms were fried.
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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.
Friday, February 5, 2010
Meh. Thursday was not my favorite day in the world.
Thursday, after 11am a-coaching, my non-workout/non-nutrition related personal life su-ucked. I had to deal with something I wasn't prepared to deal with and ended up taking the whole afternoon off work to recover. I ran a few errands to take my mind off things, and while waiting for some pictures at Walgreens, stopped at a nearby bar for lunch... which turned out to be a great idea. I love love love dive bars, and the old men in them. I got a free delicious Smithwick's beer (yea I know - i didn't care. it was so tasty) and the awesome bartender brought me extra jalapenos, and while that may seem silly, it made my day just a little bit better. Oh, plus the guy at walgreens was extra helpful getting my camera to work when I couldn't get it to. I don't really care that I cheated on paleo today - I was having a shite day.
The workout was alright. I worked on finding my new PR with a power clean, but was struggling getting the motions right even after all the work with Rog & Mike. I feel stronger on snatches after focusing on it two weeks in a row, but we've only worked cleans once so I think I need to pump my brakes (thanks, Rudy, for bringing that back into my vocab) and give myself time to really get set on the technique before I try and go up in weight.
I still PR'ed, but not as high as I think I should be lifting. If I can consistently work at 95# for an hour, can and have done 30 reps @ 95# cleans during multiple metcons, and can clean a 105# bar during a metcon, I'm sure I can lift heavier than my newly established PR, but until I can get the form cleaner and more consistent I'm not going to see that transferred to a heavier weight.
Find your IRM Power Clean - 110# (failed at 115# 3x)
Metcon - 5 rounds for unbroken reps of:
Wall Ball
Hang Power Clean (45% of 1RM Clean)
30 seconds of rest in-between exercises.
I am an a-hole, and used Ben Wood's Inspirational Weight Calculator wrong. YES, I work in accounting and finance. It's true. I used 45% of 85.5% of my 1RM by accident... 43#. SO obviously I crushed the HPC portion of this wod. I thought my arms were going to fall off. The last rd of HPC my arms had gone completely numb.
I also forgot my paper listing my score in my car, but I think I remember some parts so will list what I remember now, and correct this after I check :)
WB @ 10# ??-??-??-??-19
HPC @ 43# 30-30-30-30-38
My forearms BURNED. And then, I had Vball. I thought it was going to kill me, but it wasn't bad actually. My body was able to put off most of the soreness until this morning.
--
Nutrition
8:30 am - 1 egg, 2 oz no salt turkey, 5 oz. sunchokes, 4 fish oil, 1 Vit C
2:20 pm - chicken + bacon + avocado + jalapeno sandwich (minus the bread) ~4 oz. chicken, 1 strip bacon, 1/4 avocado. Free Smithwick's beer (I know I should've have but who turns down a free beer from the owner?! I didn't want to be rude...); and sweet potato fries. So, well, at least I didn't eat the bread. Guess I just gave up the beer I was gonna have after sectionals.
3:45 pm - 1 1/2 T sunbutter
6:30 pm [Pre-wod] - 2 oz. no salt turkey, 8 oz. coconut water, 1 t. sunbutter
8:30 pm [Post-wod] - 2 oz. no salt turkey, 8 oz. coconut water
10:00 pm [Post-vball] - 6 oz coconut water
10:45 pm - 3 oz. monkfish; 7 oz of brocoli plus the remaining shitty chard mix I made the other day, a few cranberries and coconut flakes.
12:15 pm - 2 t. sunbutter
--
The workout was alright. I worked on finding my new PR with a power clean, but was struggling getting the motions right even after all the work with Rog & Mike. I feel stronger on snatches after focusing on it two weeks in a row, but we've only worked cleans once so I think I need to pump my brakes (thanks, Rudy, for bringing that back into my vocab) and give myself time to really get set on the technique before I try and go up in weight.
I still PR'ed, but not as high as I think I should be lifting. If I can consistently work at 95# for an hour, can and have done 30 reps @ 95# cleans during multiple metcons, and can clean a 105# bar during a metcon, I'm sure I can lift heavier than my newly established PR, but until I can get the form cleaner and more consistent I'm not going to see that transferred to a heavier weight.
Find your IRM Power Clean - 110# (failed at 115# 3x)
Metcon - 5 rounds for unbroken reps of:
Wall Ball
Hang Power Clean (45% of 1RM Clean)
30 seconds of rest in-between exercises.
I am an a-hole, and used Ben Wood's Inspirational Weight Calculator wrong. YES, I work in accounting and finance. It's true. I used 45% of 85.5% of my 1RM by accident... 43#. SO obviously I crushed the HPC portion of this wod. I thought my arms were going to fall off. The last rd of HPC my arms had gone completely numb.
I also forgot my paper listing my score in my car, but I think I remember some parts so will list what I remember now, and correct this after I check :)
WB @ 10# ??-??-??-??-19
HPC @ 43# 30-30-30-30-38
My forearms BURNED. And then, I had Vball. I thought it was going to kill me, but it wasn't bad actually. My body was able to put off most of the soreness until this morning.
--
Nutrition
8:30 am - 1 egg, 2 oz no salt turkey, 5 oz. sunchokes, 4 fish oil, 1 Vit C
2:20 pm - chicken + bacon + avocado + jalapeno sandwich (minus the bread) ~4 oz. chicken, 1 strip bacon, 1/4 avocado. Free Smithwick's beer (I know I should've have but who turns down a free beer from the owner?! I didn't want to be rude...); and sweet potato fries. So, well, at least I didn't eat the bread. Guess I just gave up the beer I was gonna have after sectionals.
3:45 pm - 1 1/2 T sunbutter
6:30 pm [Pre-wod] - 2 oz. no salt turkey, 8 oz. coconut water, 1 t. sunbutter
8:30 pm [Post-wod] - 2 oz. no salt turkey, 8 oz. coconut water
10:00 pm [Post-vball] - 6 oz coconut water
10:45 pm - 3 oz. monkfish; 7 oz of brocoli plus the remaining shitty chard mix I made the other day, a few cranberries and coconut flakes.
12:15 pm - 2 t. sunbutter
--
I did watch a 30 sec video on YouTube that made me smile... called "How Not to Snatch"
Wednesday, February 3, 2010
Double-unders. I own them.
Okay, I don't own them. But I did WELL on them today. I was super proud.
The first time I picked up the rope tonight I hit a new PR - 16!!!! Prev. PR - 7!!! I was so excited I jumped around the room (and maybe screamed "16!!!" a few times) and considered walking out right then and calling it a night! For the rest of the night I would sometimes get up to 9 or so in a row, other times only 4, but I kept stringing at least a few together every time. I felt so good about the double-unders tonight. So exciting :)
Then "Freddy's Revenge"
5 rounds for time of:
5 shoulder to overhead (185/105 or 110% of 1RM press)
10 burpees
Went Rx'd @ 105#. Heavy as shit. All burpees unbroken. I was going through them quickly but then Bryce said to go slower (which hadn't occurred to me) to save energy for the jerks. Jerks - 1st rd unbroken (thanks for showin' me how, Mo!). Dropped and had to clean the bar on the 1st rep of my 2nd set. BUT I CLEANED IT!!! Remember a week/few weeks ago I tried a front squat wod @ 105 and couldn't clean then bar? WELL I COULD TODAY. I was actually happy that I dropped it (wtf?) because I just put my hands on the bar, and cleaned the bar on the first try. It felt amazing. All the snatch and clean work Roger and Mike have been doing with me for the past few weeks absolutely paid off today. Next four sets broken into a few 2s and a 3 set or two, but mainly singles. Failed probably 3 reps, but only dropped the bar to the ground the one time. Time- 12:15.
--
The first time I picked up the rope tonight I hit a new PR - 16!!!! Prev. PR - 7!!! I was so excited I jumped around the room (and maybe screamed "16!!!" a few times) and considered walking out right then and calling it a night! For the rest of the night I would sometimes get up to 9 or so in a row, other times only 4, but I kept stringing at least a few together every time. I felt so good about the double-unders tonight. So exciting :)
Then "Freddy's Revenge"
5 rounds for time of:
5 shoulder to overhead (185/105 or 110% of 1RM press)
10 burpees
Went Rx'd @ 105#. Heavy as shit. All burpees unbroken. I was going through them quickly but then Bryce said to go slower (which hadn't occurred to me) to save energy for the jerks. Jerks - 1st rd unbroken (thanks for showin' me how, Mo!). Dropped and had to clean the bar on the 1st rep of my 2nd set. BUT I CLEANED IT!!! Remember a week/few weeks ago I tried a front squat wod @ 105 and couldn't clean then bar? WELL I COULD TODAY. I was actually happy that I dropped it (wtf?) because I just put my hands on the bar, and cleaned the bar on the first try. It felt amazing. All the snatch and clean work Roger and Mike have been doing with me for the past few weeks absolutely paid off today. Next four sets broken into a few 2s and a 3 set or two, but mainly singles. Failed probably 3 reps, but only dropped the bar to the ground the one time. Time- 12:15.
--
Nutrition (I'm starting to track supplements & water so I remember to have them)
9:30 am - 1 egg; 2 oz no salt turkey; small glass water; 5 oz. dandelion greens sauteed in 1 t. coconut oil, with 1/4 apple, 1 pinch coconut flakes, and a splash coconut water. The dandelion greens were super bitter. I should've used something stronger (maybe the dried cranberries) to cut the bitterness. Was not a fan. Can't wait to eat the leftovers :(
12 pm - 3 oz. monkfish (seasoned with dill and black pepper, then sauteed in 1 t. coconut oil with a sprinkling of fennel seeds - DELICIOUS); salad (4 oz. lettuce, 3 oz yellow peppers, 5 oz dandelion greens/apple mix from this morning, plus wild maine blueberry dressing); 2 glasses of water b/w breakfast & lunch; 1 g Vit. C; 5 fish oil
12 pm - 3 oz. monkfish (seasoned with dill and black pepper, then sauteed in 1 t. coconut oil with a sprinkling of fennel seeds - DELICIOUS); salad (4 oz. lettuce, 3 oz yellow peppers, 5 oz dandelion greens/apple mix from this morning, plus wild maine blueberry dressing); 2 glasses of water b/w breakfast & lunch; 1 g Vit. C; 5 fish oil
2 pm - 1 glass chai tea with some coconut milk & 1 t. raw sugar, 2 T. sunbutter
5:30 pm [Pre-wod] - 2 oz. sauteed rabbit tenderloin, 8 oz coconut water, few walnuts/macadamias/almonds/dried cranberries
7:15 pm [Post-wod] - $11 sushi. That's right. $11 on one meal. Big spender here. Had salmon, tuna, vegis, avocado, and DID NOT HAVE ANY PEANUTS (My dear Bryce and Matt - you suck). And I didn't eat the rice paper the rolls were wrapped in. In case anyone reading was judging... or sneaking peeks at the ingredient list... weirdo...
10:15 pm - 3 oz. monkfish (which I was told is the poor man's lobster. Take that, Chris! Are you happy I bought a poor man's fish??); 5 oz baked sunchokes with avocado oil, black pepper and a bit of sea salt; 2 1/2 T. sunbutter. B/w the workout and dinner I drank 2/3 liter of water. 4 fish oil.
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.
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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!)
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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 :)
Monday, February 1, 2010
Oly Day
Couldn't make it in to the 9am this morning due to heavy work sched and morning conference call. Thankfully Amy and I have a session with Roger and Mike this evening (yaay) so it's probably good that I'll be fresh for that.
Great work today. Started with snatches (refresher course from last week). Felt strong with these. Don't remember what weight we went up to (but Amy did - 31 kilos - 68#), but it felt good :) Switched to cleans and worked on those for awhile. Worked up to 41 kilos - 90#. It never occurred to me how similar the two lifts are at set up (which seems silly now) and really enjoyed switching from the snatch work into the clean. Next week we move on to jerks!!
Mike also showed me more stretches and ways to use the roller to improve the mobility in my upper back muscles. The problems I'm having with the technique are all flexibility based. My upper spine doesn't bend, and my lower spine over bends. Turns out that's a problem.
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Nutrition
8:15 am - 4 oz. braised ribs (leftover from Vermillion), 2-3 oz. coconut water, 1 T sunbutter
Great work today. Started with snatches (refresher course from last week). Felt strong with these. Don't remember what weight we went up to (but Amy did - 31 kilos - 68#), but it felt good :) Switched to cleans and worked on those for awhile. Worked up to 41 kilos - 90#. It never occurred to me how similar the two lifts are at set up (which seems silly now) and really enjoyed switching from the snatch work into the clean. Next week we move on to jerks!!
Mike also showed me more stretches and ways to use the roller to improve the mobility in my upper back muscles. The problems I'm having with the technique are all flexibility based. My upper spine doesn't bend, and my lower spine over bends. Turns out that's a problem.
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Nutrition
8:15 am - 4 oz. braised ribs (leftover from Vermillion), 2-3 oz. coconut water, 1 T sunbutter
12:00 pm - 5 oz paleo chili (~2oz protein, 3oz vegis), 2 t. sunbutter. I will be hungry later. Probably pretty soon actually.
1:15 pm - Yep. Chocolate tea with 1 t. raw sugar and coconut milk.
3:30 pm [Pre skills work] - 3 oz. spicy turkey jerky, 8 oz. coconut water, handful almonds/walnuts/macadamias/dried cranberries
7:45ish [Post wod] - 10 oz peppercorn crusted filet (mmmm), ~6 oz. roasted zuchini/mushrooms/red onions/eggplant in balsamic, with ~6 oz. salad (greens, apples, pecans, cranberries, celery with oil & vinegar & a smidgen of "apple ranch dressing"), chammoile tea.
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Read a few interesting things on the CFC Paleo blog today (from Mark's Daily Apple - yes, we get it Rudy, we should be following this site. I promise to start).
It talked about intermittent fasting - which I generally feel is stupid, but wondered how it would affect training. I think it would be negative, since we work our bodies so hard during wods and need as much fuel and recovery time as possible. But, I've never really studied the benefits of fasting for the body... I may look into those at some point in the future, as I'm always interested in how to improve my health (though I have to say it sounds unhealthy. And sucky).
It also talked about an individual's "healthy homeostasis." I really feel that's what I've reached. I've been at or around this weight/shape for a few weeks now without any major changes. I eat the way I should eat and have few cheats (dab of sea salt or raw sugar here and there). OBVIOUSLY I'm not counting my major cheat weekend. But one wkend in 6 mos of cheating? I think I'm okay. I eat mainly vegis for my carb intake (plus coconut water) and I don't eat nearly as many carbs as allowed by Zone, so not only am I not overeating, I am not even sure that I've even getting enough calories in during the day (since I NEVER EVER count them... thank god), though since I'm not seeing performance dropping I guess I am probably okay. Although, maybe my performance would improve if I ate more and I have been performing sub-par for months without knowing it... I dunno. I doubt it though. I think I would feel it if I was lacking in sustenance, and I doubt I'd be hitting any PRs. I think most realistically I've reached the homeostasis that my body believes is right for me and that's why I've stagnated. I'm not as lean as I'd like to be, though according to Mark's Daily Apple that's common for women to have higher than they'd like body fat percentage at homeostasis. He went on to say it would take some serious fighting (adjusting levels of carbs, calories, activity levels, sleep, and stress) to drop any more weight. He also suggested adding some more sprinting into my workout routine, although I would venture to say that many of our metcons (the 8 minutes or less ones) include a decent amount of sprint activity. Hmm. Lots to think about.
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