Quick recap on my workouts so far this week...
Monday:
Kelly: 5 Rds:
400m run
30 Box Jump @20"
30 WB @ 14# to 9' (no marks where I was hitting the ball... maybe to the 10' but am not really sure but at least for sure I was hitting the 9)
Time: 31:03 Did this one by myself after I coached all day. Was pretty grueling but I made it through and in a decent time especially considering my slow ass running pace and my fear/hatred for WB.
Tuesday:
45 min mobility work in the am, then a few hours later did my first oly session with Coach Takano. Worked up to 73# snatch for 2 reps, then back off to 63# to work at for a few more. Then worked up to a 95# clean and jerk. Coach said I need to work on snatch balances and muscle snatches because I'm swinging the bar up and above me and need to push myself below the bar better. For cleans, he said I need to work the clean deadlift pausing below the knee for 3 sec, then above the knee for 3 sec. Wants me to work on the snatch drills at 75% and clean drills at 85%. Takano said he expects me to begin lifting significantly heavier weights which is exciting. Also said that my thighs will get thicker (totally fine with me, it'll just make my waist look smaller in comparison). And that I might need to start eating more in order to keep up with heavier oly training. Sounds awful ;)
Wednesday:
Filthy Fifty:
50 Box jumps 20"
50 Jumping pull-ups
50 KBS @ 24# (is this right?!)
Walking Lunges 50 steps
50 KTEs
50 Push press 33#
50 Back extensions (subbed 50 good mornings with 33#)
50 WB @14#
50 Burpees
50 Double unders
Time: 28:14.
[PREV Filthy Times.... 11/6/09- 38:01, 5/13/10- 32:07. Good to know I'm steadily improving!!!] Push presses were fast as a mofo, felt awesome on those. Did 20/10/10/10 all way faster than I've ever done before. Wanted to go 25/25 but broke them as soon as i started to slow down, rested a sec or two and got back at it. WBs were better then expected, I really have finally gotten to a place where these aren't the worst things in the entire world. Yaaaay! KTEs were sad but I'm still nursing a huge ass tear in my left hand center of my palm which made repping these painful... so I pussed out to save my hand.
Can't decide what I'm gonna do today - rest day, snatch/clean drills or do heavy metal since it's my favorite workout at TCF with my favorite coach and this is the last time he's coaching it before he leaves to coach at another gym.
Showing posts with label Wall Ball. Show all posts
Showing posts with label Wall Ball. Show all posts
Thursday, June 30, 2011
Tuesday, June 21, 2011
First day of what will be my new lead coaching schedule + cheat-tastic
5:45am - venti red eye with 2 splenda
6am- 8am - a-coach
8:30am - grande red eye 1 splenda
9am a-coach
10:45am - wod! 10 min AMRAP: 10 WB, 5 dead-hang pullups
Total rds: 8 + 4 WB.
12pm - 3.5 oz grilled chicken breast over mixed greens, home roasted peppers, carmelized onions, grilled eggplant with avocado oil and balsamic (YUM)
3:30pm - 3oz grilled chicken breast
5pm- 7pm - a-coach
7:45pm - egg white omelette with chicken sausage, carmelized onions on top of brocoli. with two fried eggs on top :) Yum. Omelettes for dinner. Who knew I would love them THIS much?! (or fried eggs so much i'd put them on top of eggs!).
Sometime after dinner, I was craving a dessert. I thought, I know, coconut milk + chocolate protein powder. That'll do it. I even added a touch of heavy cream. Didn't satiate me. So I thought, okay, something else not so cheaty... well, I roasted a shit ton of beets today. So... beets and goat cheese. I even threw a few blueberries on top. Nope. Didn't help. At this point, I'm not even hungry I just want something sweet and I work out really hard and it's not like I have a competition coming up soon and i think it's fucking allowed once in awhile.
And I was so pissed about the non-satisfying "cheats" that were taking up room in my stomach. Mad that I'd wasted room in my tummy for that shit when I could've just skipped all the bullshit and gotten something that I actually wanted.
So I'm decided. I'm having two cheats per week. And not "cream in my coffee" cheats but an actual real cheat. Not like a whole day of cheating or a whole meal gone wild, but a cheat item that I want and that I'm excited about. That I'll work to earn.
So I went to the frozen yogurt place and got fro-yo, all kinds of flavors (cookies n cream, chocolate cheesecake, and mint) with fat free brownie bites and reece's cups on top. And then, I finally felt better. Like I'd rewarded myself. And, no, I don't feel bad about it at all. I actually feel better, knowing that I'm going to allow myself some leniency without shame going forward.
6am- 8am - a-coach
8:30am - grande red eye 1 splenda
9am a-coach
10:45am - wod! 10 min AMRAP: 10 WB, 5 dead-hang pullups
Total rds: 8 + 4 WB.
12pm - 3.5 oz grilled chicken breast over mixed greens, home roasted peppers, carmelized onions, grilled eggplant with avocado oil and balsamic (YUM)
3:30pm - 3oz grilled chicken breast
5pm- 7pm - a-coach
7:45pm - egg white omelette with chicken sausage, carmelized onions on top of brocoli. with two fried eggs on top :) Yum. Omelettes for dinner. Who knew I would love them THIS much?! (or fried eggs so much i'd put them on top of eggs!).
Sometime after dinner, I was craving a dessert. I thought, I know, coconut milk + chocolate protein powder. That'll do it. I even added a touch of heavy cream. Didn't satiate me. So I thought, okay, something else not so cheaty... well, I roasted a shit ton of beets today. So... beets and goat cheese. I even threw a few blueberries on top. Nope. Didn't help. At this point, I'm not even hungry I just want something sweet and I work out really hard and it's not like I have a competition coming up soon and i think it's fucking allowed once in awhile.
And I was so pissed about the non-satisfying "cheats" that were taking up room in my stomach. Mad that I'd wasted room in my tummy for that shit when I could've just skipped all the bullshit and gotten something that I actually wanted.
So I'm decided. I'm having two cheats per week. And not "cream in my coffee" cheats but an actual real cheat. Not like a whole day of cheating or a whole meal gone wild, but a cheat item that I want and that I'm excited about. That I'll work to earn.
So I went to the frozen yogurt place and got fro-yo, all kinds of flavors (cookies n cream, chocolate cheesecake, and mint) with fat free brownie bites and reece's cups on top. And then, I finally felt better. Like I'd rewarded myself. And, no, I don't feel bad about it at all. I actually feel better, knowing that I'm going to allow myself some leniency without shame going forward.
Tuesday, May 10, 2011
Week Two
Sunday 5/1/2011
Skillwork: Butterfly work!! Need to start with feet back and scoop them up without starting with a swinging motion. Need to tighten lats and core for this to be an easier movement.
WOD: 150 push-ups for time. Every break for 2 seconds or more results in a 50m sprint. Steve's creation. Time: 14:04. Good arm killer.
Monday 5/2/2011
WOD 8pm: 3 Rds: 10 BJ @ 24”, 10 KBS @ 1 pood, 10 sit-ups. Time 4:26. 1st rd of BJs unbroken but 2nd and 3rd were not. Need to get better to string BJs at a slightly uncomfortable height.
Skillwork: 8pm: Lots of rope climb instruction while A-coaching (@7pm), then 2 full-out rope climbs before my WOD. 2nd went probably 75% as fast as the first – need to get better upper body strength so that I don’t slow down until after 3rd rope climbs in a row. Then worked on butterflies for about 30 minutes. I got the legs movement down and can rep out 3 in a row though my chin isn’t over the bar. Conversely, can get 1 rep with chin over the bar, but then I drop down hard. In order to get the legs motion I am overly controlling the movement which makes it hard to get enough power to get up over the bar, and when I am going all out I am able to get the 1 rep over the bar but can’t get the rhythm. Need to work on both of these to nail the movement.
Tuesday 5/3/2011
Skillwork: 6 am: Clean bar path work. Need to get my knees coming forward on the second pull to the hang position. Worked on sets of 3 mainly, though stayed at 83# and 93# for awhile as Dan suggested form improvements. Worked @ 33#, 53#, 63#, 73#, 83#, 93#, 103# in preparation for Helen meets Grace event on Friday. Then moved on to Jerks in sets of 3 @ 53# & 63#, 2 sets of 3 @ 73#, 2 sets of 3 @ 83#, and a few singles @ 93#.
WOD 1: 7 am: Half Grace. 2:57. I expected this to take much longer. Felt good.
WOD 2 series/Personal Punishment session with Coach Dan: 8am: 3 rounds of 5 pull-ups, 10 push-ups, 10 x 9’ WB @ 14#. Time- 5 min-ish. 2 min rest then, 1 mile run – Time 8:20. Followed by 5x back and forth bag penalties for running too slowly of cleaning the heavy bag once, then dragging in from ladder edge to ladder edge across the box floor. Followed by 5 isometric WB pushup, clean & squat – with my left hand on the WB with right hand on the ground do a push-up then jump over and transfer hands (not rolling the ball but moving my body over the ball) so left hand is on ground and right hand on the WB and do a push-up, followed by jumping up into a squatted position, clean the WB into a full squat. Those 5 were the hardest parts I think!! I am not coordinated.
Wednesday 5/4/11
Strength set: Find 1RM Press. PR today!! 5x 33#, 3x 53, 63#, then 2 @ 73, 83#, 1 @ 88# (PR), 93f, 90.5 f, 90.5f. Could’ve hit 90.5# fresh though. Then worked Push Press @ 63, 83, 103#. Slight jerk in 2nd set of 103#.
Thursday 5/5/11
Skillwork: 12:30 pm Bikram Yoga!
Heavy Metal Strength 5pm: Front Squat 5-5-5-5-5 (ended @ 115#)
Heavy Metal WOD 5pm: 3 rounds for time of: 50m Tire Flips, 15 Front Squats 135/95#, 25 Dumbbell Snatches 35/25#, 400 m Row. Time: 24:30 Was SOOO overheated during this workout. No more bikram pre-metcons!
Friday 5/6/11
Team CF Competition - Helen Meets Grace: 8:30 pm Partner WOD 3 rds: 400m run, 21 KBS, 12 pull-ups, 30 C&J @ 95. Time: 13:42.
Saturday & Sunday 5/7 - 5/8/11
Rest days - in CHI-TOWN! CFC Anniversary Party. Thank god I wasn't tracking my nutrition on this trip. good LORD!
--> This week I didn't really stick to my goals of 7-10 min metcons and laying low. Fail. I did, however, cut back and not workout 10 times this week, which when I get really excited about working out is actually quite difficult for me. So, that's a win. Next week I'll be back to two-a-days and awesome punishment, but the following week I really need to get in more of the short time domains.
Skillwork: Butterfly work!! Need to start with feet back and scoop them up without starting with a swinging motion. Need to tighten lats and core for this to be an easier movement.
WOD: 150 push-ups for time. Every break for 2 seconds or more results in a 50m sprint. Steve's creation. Time: 14:04. Good arm killer.
Monday 5/2/2011
WOD 8pm: 3 Rds: 10 BJ @ 24”, 10 KBS @ 1 pood, 10 sit-ups. Time 4:26. 1st rd of BJs unbroken but 2nd and 3rd were not. Need to get better to string BJs at a slightly uncomfortable height.
Skillwork: 8pm: Lots of rope climb instruction while A-coaching (@7pm), then 2 full-out rope climbs before my WOD. 2nd went probably 75% as fast as the first – need to get better upper body strength so that I don’t slow down until after 3rd rope climbs in a row. Then worked on butterflies for about 30 minutes. I got the legs movement down and can rep out 3 in a row though my chin isn’t over the bar. Conversely, can get 1 rep with chin over the bar, but then I drop down hard. In order to get the legs motion I am overly controlling the movement which makes it hard to get enough power to get up over the bar, and when I am going all out I am able to get the 1 rep over the bar but can’t get the rhythm. Need to work on both of these to nail the movement.
Tuesday 5/3/2011
Skillwork: 6 am: Clean bar path work. Need to get my knees coming forward on the second pull to the hang position. Worked on sets of 3 mainly, though stayed at 83# and 93# for awhile as Dan suggested form improvements. Worked @ 33#, 53#, 63#, 73#, 83#, 93#, 103# in preparation for Helen meets Grace event on Friday. Then moved on to Jerks in sets of 3 @ 53# & 63#, 2 sets of 3 @ 73#, 2 sets of 3 @ 83#, and a few singles @ 93#.
WOD 1: 7 am: Half Grace. 2:57. I expected this to take much longer. Felt good.
WOD 2 series/Personal Punishment session with Coach Dan: 8am: 3 rounds of 5 pull-ups, 10 push-ups, 10 x 9’ WB @ 14#. Time- 5 min-ish. 2 min rest then, 1 mile run – Time 8:20. Followed by 5x back and forth bag penalties for running too slowly of cleaning the heavy bag once, then dragging in from ladder edge to ladder edge across the box floor. Followed by 5 isometric WB pushup, clean & squat – with my left hand on the WB with right hand on the ground do a push-up then jump over and transfer hands (not rolling the ball but moving my body over the ball) so left hand is on ground and right hand on the WB and do a push-up, followed by jumping up into a squatted position, clean the WB into a full squat. Those 5 were the hardest parts I think!! I am not coordinated.
Wednesday 5/4/11
Strength set: Find 1RM Press. PR today!! 5x 33#, 3x 53, 63#, then 2 @ 73, 83#, 1 @ 88# (PR), 93f, 90.5 f, 90.5f. Could’ve hit 90.5# fresh though. Then worked Push Press @ 63, 83, 103#. Slight jerk in 2nd set of 103#.
Thursday 5/5/11
Skillwork: 12:30 pm Bikram Yoga!
Heavy Metal Strength 5pm: Front Squat 5-5-5-5-5 (ended @ 115#)
Heavy Metal WOD 5pm: 3 rounds for time of: 50m Tire Flips, 15 Front Squats 135/95#, 25 Dumbbell Snatches 35/25#, 400 m Row. Time: 24:30 Was SOOO overheated during this workout. No more bikram pre-metcons!
Friday 5/6/11
Team CF Competition - Helen Meets Grace: 8:30 pm Partner WOD 3 rds: 400m run, 21 KBS, 12 pull-ups, 30 C&J @ 95. Time: 13:42.
Saturday & Sunday 5/7 - 5/8/11
Rest days - in CHI-TOWN! CFC Anniversary Party. Thank god I wasn't tracking my nutrition on this trip. good LORD!
--> This week I didn't really stick to my goals of 7-10 min metcons and laying low. Fail. I did, however, cut back and not workout 10 times this week, which when I get really excited about working out is actually quite difficult for me. So, that's a win. Next week I'll be back to two-a-days and awesome punishment, but the following week I really need to get in more of the short time domains.
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!!!
Tuesday, March 30, 2010
I'm eating dinner at 11, I'm tired, and I have to stay up and work. Suck.
WOD:
Press 3x3 @ 75# (1RM is 85#)
Was heavy and struggled on the 3rd rep of each set but think I should've gone a bit heavier... maybe 78 or 80#.
Was heavy and struggled on the 3rd rep of each set but think I should've gone a bit heavier... maybe 78 or 80#.
3 rounds for time of:
20 Wall balls (20/14)
15 Burpees
400M Run
This felt fucking awful. Awful. Awful. I'm shite at wallball, this we know, and shite at running, but burpees? Seriously those were awful too. WB in the first rd was 10/10 which I was actually really good for me and I thought would be something I could maintain. Nope. Don't remember round 2 ( I think 5s maybe?), but the 3rd rd I was back to my old standby with sets of 2s, 3s, and 4s. Burpees should've been all unbroken, but the last set I stopped at 10 and literally whined inside my head to myself, begging myself to quit. They were also slower than I usually do them. Didn't notice my run times but in the last rd I was in LAST PLACE and forced myself to sprint to catch up and pass the girl who was last. 14:41. Awful.
I waited about 15-20 mins and then wanted to get the snatch strength set in but just didn't have the form today. Maybe it was my Nike Free's. Maybe it was just not my day today. Was getting under the bar easily every time, but was exaggerating the hip extension into a back bend (which I know thanks to Kurt's watchful eye - thanks Kurt).
Snatches:
3-2-2 @ 65#-70#-75#
Was supposed to do 3-2-2-1-1 but just wasn't feeling, so thought I should listen to my body and give it a rest.
Then, played 3 games of vball. Not an impressive showing by anyone on our team... except Jonny - who subbed for us tonight and played great! Did I mention he learned to play vball today? Definitely makes a difference being super athletic and learning a new sport. I love CFers. We're the best at everything ;)
--
Nutrition:
9:30ish - 2 eggs over sauteed rainbow chard.
11 am - 10 oz. iced coffee w/ 1/8 c. coconut milk.
Forgot about lunch. Oops.
4:30 pm [Pre-wod] - 3 oz. sauteed sole, 6 oz. kale with WF sauteed vegis (red onion and various peppers), with a pinch of white truffle oil and maybe 1 1/2 t. balsamic vinegar; 1 t cashew butter.
6:15pm [Post-wod] - 1/2 container Vanilla Creme Muscle Milk (8g fat, 7g carbs, 16g protein)
7:45 pm [After 2nd and 3rd vball game, so during and post vball] - other 1/2 of the muscle milk.
11:00 pm - (who eats dinner at 11pm??) 3 oz. grilled grassfed sirloin, 6 oz. kale with WF sauteed vegis (red onion, zuzhini, mushroom and various peppers), with a pinch of white truffle oil and maybe 1 t. balsamic vinegar.
Friday, March 19, 2010
A-Team... what what?!
Super excited to have made the CFC Affiliate Team and to be competing at Regionals. I had lots of goals for where I wanted to be and what I wanted to improve on and now they've just gotten completely restructured and the time table moved up substantially. In addition to the below goals I just want to improve my pacing on the row and on my runs. I want to be able to sprint my ass off and not crash. Overall, I just wanna get better.
I just barely made this A-Team. In fact, I kinda didn't make it - I'm first alternate, but since our #2 girl can't make it to Regionals, I'm in. I'm proud of earning this opportunity and am going to work my ass off to show that I earned my spot on this team and that I belong on the team. I'm a competitor and I'm not gonna let up, I'm gonna work as hard as possible over these next few months and I'm gonna be ready to compete at Regionals. I'm gonna be more than ready. Seriously. I can't fucking wait.
Box jumps @ 20” x 50 reps unbroken
Clean and Jerk – 125# 1RM
Double-unders – 100 reps in 2 minutes (not necessarily unbroken)
HSPU – 3 unbroken reps, no abmat
Muscle-up - 1 kipping and/or strict
OH squat – 110# 1RM
Pull-ups - 25 unbroken (kipping) on the Big Boy Bar
Push-ups – 25 unbroken
Ring dips - 10 unbroken
Run 1 mile Sub-9 min
Wall Ball - 3 x 20 reps @ 14#, 60 sec rest in b/w rds. Unbroken or under 60 sec per round.
Monday, March 15, 2010
Last A-Team WOD (Success!!) and Cheatey McCheaterson
Friday - Chipper!!
100 Box Jumps (24'/20")
80 KBS (1.5/1 pood)
60 Wall Balls
40 pull-ups
20 cals on the rower
80 KBS (1.5/1 pood)
60 Wall Balls
40 pull-ups
20 cals on the rower
... last Affiliate Team Qualifying WOD.
And I finished first!!! Okay... first so far. Not everyone has finished. But I was really stoked about my time. Megan, Jess and I went together and I think at some point each one of us had the lead. Of those movements, the weakest link for me was WallBall. I really need to up my game there. That's where I really fell behind. I got to the wall first of the girls and had a bunch of breathing room but they caught up quick b/c they actually strung WBs together... and I just couldn't. I got singles and doubles, and that's just not a competitive pace. Although, I counted for Bryce and his pull-ups were all singles and he was fast as as shit in this wod... but I guess I can only afford to do singles if I'm much faster at every other movement. The BJs were slower than I expected - strung mostly tens. The KBS went better than I expected - sets of 15. Pull-ups weren't where I wanted them to be but I haven't worked them since we moved to the new location. I need to get back on them - they used to be my favorite thing to do and I haven't spent enough time with them lately. I think I was stringing fives and first and then eventually threes. The row hurt more than any row has ever hurt. I was glad to have breathing room there because I thought I was going to die after every pull. It friggin hurt. I was still pleased with the strength of my pulls... getting anywhere b/w 1 and 2 pulls to a calorie (which is good b/c I did not want to pull anymore times than absolutely necessary).
So, after that, the weekend was fulla cheats... did a FUN drinking team wod Saturday morning (20 min AMRAP: 50 single-unders, 15 push-ups, 20 Power WB, 12 oz beer) with Billy Q and John A - SO MUCH FUN!! Finished 5 rounds. Drank beer and Jamison shots all day. Passed the f out at 6 pm, and slept till 7 am the next day. Ate like shit - had bagels (delicious), donut holes, corned beef/cream cheese roll-ups in the early afternoon and then didn't eat again that day (smart). Ate like shit Sunday too - Pequod's pizza (almost finished 2 slices peperoni) plus Snickerdoodle cupcake from Sweet Mandy B's... then Texas Queso at dinner, followed 1/2 piece chocolate cake a la mode and 1/2 piece carrot cake with Amy. Mmmhmm. It was a big fat cheaty weekend. I ate some healthy things sporadically in there but all that needs noting for this wkend was my laundry list of cheats.
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"
Monday, January 25, 2010
Amy. I like you. But the bar hates you. - MG
Started the day off with a fun workout,
Press 3-3-3+
1RM (use CFT weight - 85#) @ 63%-72%-81%
54#-61#-69# (x 6 reps)
Metcon: 3 rounds, Work 1 minute at each station for total reps of (FGB style):
Wall ball @ 14# to 10'
KBS (53/35) (dropped kb's are a non-rep)
Double-unders
Rest
Optional Post WOD
3x max HSPU (90 seconds rest)
Press felt strong. I felt good on those. I was excited about this metcon. Three exercises I am crap-ola at, so I couldn't miss this wod. Had evening plans (will explain later), so came in at 9am to get this in. Total was 123, WB reps 9-11-16, KB 23-19-20, DU 11-5-9. My 1st rd of WB was horrendous. Sad really. I missed way too many reps. I should have warmed up throwing at the red with a 20# WB. I've noticed that with WB and HSPUs I have to warm up the movement moreso than the other movements before I start them in a wod, and need to remember that in future wods - otherwise I will suck ass the first rd (note the steady improvement in nailed attempts as the rds progressed). Also, still not used to working out in the am. Need to remember to drink coffee if I'm feeling tired before the wod. The KBS were the LIGHTEST THINGS EVER! I was completely off-balance and almost threw the KB behind me to start out rds 1 and 2. Never thought that would happen :) Realized in rd 3 that I could pick up the speed since the weight was so light, but had never done a KBS that felt so light, so didn't realize how much faster I could've gone until the last 20 sec in rd 3. All unbroken here. The double-unders were, well, double-unders. But I kept my head and didn't get frustrated. My mental game has really improved as far as keeping my cool and not getting frustrated- now I just need to improve my mental focus to push past what I see as my current limits.
Skipped the HSPUs since I knew I was working on Snatches for a few hours that night so decided to move those to another day. Don't let me forget!!
Amy and I scheduled an olympic lifting session with Mike and Roger - awesome. The two of them worked with us for about 2 hours on snatches (5:30-7:30pm). Huge improvement! Worked up to 66#, which is a NEW PR on the full snatch :) And it didn't feel heavy, so I know I have more in me, but after snatching for 2 hrs I played it smart and didn't go up any higher. Mike gave me a shit ton of stretches to improve my flexibility on this lift and was even able to get my grip closer in which made a huge difference. I heart Mike and Roger.
Press 3-3-3+
1RM (use CFT weight - 85#) @ 63%-72%-81%
54#-61#-69# (x 6 reps)
Metcon: 3 rounds, Work 1 minute at each station for total reps of (FGB style):
Wall ball @ 14# to 10'
KBS (53/35) (dropped kb's are a non-rep)
Double-unders
Rest
Optional Post WOD
3x max HSPU (90 seconds rest)
Press felt strong. I felt good on those. I was excited about this metcon. Three exercises I am crap-ola at, so I couldn't miss this wod. Had evening plans (will explain later), so came in at 9am to get this in. Total was 123, WB reps 9-11-16, KB 23-19-20, DU 11-5-9. My 1st rd of WB was horrendous. Sad really. I missed way too many reps. I should have warmed up throwing at the red with a 20# WB. I've noticed that with WB and HSPUs I have to warm up the movement moreso than the other movements before I start them in a wod, and need to remember that in future wods - otherwise I will suck ass the first rd (note the steady improvement in nailed attempts as the rds progressed). Also, still not used to working out in the am. Need to remember to drink coffee if I'm feeling tired before the wod. The KBS were the LIGHTEST THINGS EVER! I was completely off-balance and almost threw the KB behind me to start out rds 1 and 2. Never thought that would happen :) Realized in rd 3 that I could pick up the speed since the weight was so light, but had never done a KBS that felt so light, so didn't realize how much faster I could've gone until the last 20 sec in rd 3. All unbroken here. The double-unders were, well, double-unders. But I kept my head and didn't get frustrated. My mental game has really improved as far as keeping my cool and not getting frustrated- now I just need to improve my mental focus to push past what I see as my current limits.
Skipped the HSPUs since I knew I was working on Snatches for a few hours that night so decided to move those to another day. Don't let me forget!!
Amy and I scheduled an olympic lifting session with Mike and Roger - awesome. The two of them worked with us for about 2 hours on snatches (5:30-7:30pm). Huge improvement! Worked up to 66#, which is a NEW PR on the full snatch :) And it didn't feel heavy, so I know I have more in me, but after snatching for 2 hrs I played it smart and didn't go up any higher. Mike gave me a shit ton of stretches to improve my flexibility on this lift and was even able to get my grip closer in which made a huge difference. I heart Mike and Roger.
--
Nutrition
8:20am [Pre-wod] 1 egg, 2 oz. no salt turkey, 16 oz. coconut water, ~15 walnuts/almonds/pecans/macadamias/dried cherries
Nutrition
8:20am [Pre-wod] 1 egg, 2 oz. no salt turkey, 16 oz. coconut water, ~15 walnuts/almonds/pecans/macadamias/dried cherries
10:00am [Post-wod] - ~3 oz. no salt turkey, 10 or so oz. coconut water
3:50 pm - 2 t sunbutter, ~6 oz. coconut water
5:00 pm [Pre-skills wod] - 3 oz. no salt turkey, 16 oz. Starbucks coffee with 1 T. half and half, 4 raw sugars.
7:45 pm [Post-skills wod] - 3 oz. no salt turkey
9:00 pm - 11 oz. paleo chili (prepared with a ratio of 3:8 protein to carbs, so 3oz. turkey/bison, 8 oz. vegis), 2 T. guacamole
(Six meals today! Oops! 1 more than usual... but with the extra workout I guess it was good, no?)
Sunday, January 17, 2010
Sundays are niiice
8:15am - 1 egg, 2oz. grd turkey, coconut water
11:30(ish)am [During skills work] - 4 1/2 oz. turkey jerky plus coconut water.
I did skills work & a wod today from about 10 am- 12:30pm and during skills work I got hungry and wasn't feeling as strong as usual in my strength work so got some protein in.
12:00(ish)pm [Post-wod] - 1 1/2 oz. turkey jerky plus coconut water.
2:30pm - Chamomile tea w/ 1 t. honey. Large green salad with mixed greens, roasted red peppers, green onions, avocado, 6-8 oz. chicken breast and vinaigrette.
8:30pm - 4 oz. macademia crusted catfish plus large mixed greens salad with yellow peppers, mushrooms, 1/2 c. blueberries, white truffel oil, 3 t. cherry/strawberry/blackberry/blueberry preserves (organic, no sugar added) and Chocolate tea with coconut milk, and a few pieces dark chocolate chunks (about a thumb's worth).
11:15pm - one more chocolate tea with coconut milk. And a t. of raw sugar. Mmmm.
--
Today was a fantastic skills/workout day and I left feeling AMAZING. I still haven't gotten my grip back, but I was able to string 9 together with a switch-grip, so that was improvement. Next time I work on stringing together pull-ups I'm gonna tape my hands and see if that will lessen the grip pain and allow me to get back into longer sets of pull-ups. I worked on overhead squats at low weights to focus on lock out and depth for awhile, saw small improvements. Need to remember to stretch wrists each day. Worked on HSPUs, alternating working on controlled negatives to the ground and push-ups with 2 abmats. Did 3 rds of 5 Wall Ball @ 20# aimed at and sometimes hitting the red line, then 1 or 2 rds 10 WB @ 14# nailing the red line each time (had to re-do 3 missed reps- 1 in 1st rd, 2 in 2nd). Worked on double-unders for awhile. I haven't done these in, what, a month? Struggled stringing more than 3 together (PR is 6), but was able to work on these calmly, without frustration. That was a first for me. THEN, after I thought I was all done, I re-did the baseline. Hadn't done this since I started (orig time was a whopping 9:53).
Baseline wod:
I did, however, struggle at the end of the day with food cravings. I was craving chocolate and bad things like whoa. Amy and I walked around Whole Foods (WF) and I bought some chocolate tea and coconut milk to have a light cheat (though I as sleepy and craving a MAJOR cheat). It did the trick.
11:30(ish)am [During skills work] - 4 1/2 oz. turkey jerky plus coconut water.
I did skills work & a wod today from about 10 am- 12:30pm and during skills work I got hungry and wasn't feeling as strong as usual in my strength work so got some protein in.
12:00(ish)pm [Post-wod] - 1 1/2 oz. turkey jerky plus coconut water.
2:30pm - Chamomile tea w/ 1 t. honey. Large green salad with mixed greens, roasted red peppers, green onions, avocado, 6-8 oz. chicken breast and vinaigrette.
8:30pm - 4 oz. macademia crusted catfish plus large mixed greens salad with yellow peppers, mushrooms, 1/2 c. blueberries, white truffel oil, 3 t. cherry/strawberry/blackberry/blueberry preserves (organic, no sugar added) and Chocolate tea with coconut milk, and a few pieces dark chocolate chunks (about a thumb's worth).
11:15pm - one more chocolate tea with coconut milk. And a t. of raw sugar. Mmmm.
--
Today was a fantastic skills/workout day and I left feeling AMAZING. I still haven't gotten my grip back, but I was able to string 9 together with a switch-grip, so that was improvement. Next time I work on stringing together pull-ups I'm gonna tape my hands and see if that will lessen the grip pain and allow me to get back into longer sets of pull-ups. I worked on overhead squats at low weights to focus on lock out and depth for awhile, saw small improvements. Need to remember to stretch wrists each day. Worked on HSPUs, alternating working on controlled negatives to the ground and push-ups with 2 abmats. Did 3 rds of 5 Wall Ball @ 20# aimed at and sometimes hitting the red line, then 1 or 2 rds 10 WB @ 14# nailing the red line each time (had to re-do 3 missed reps- 1 in 1st rd, 2 in 2nd). Worked on double-unders for awhile. I haven't done these in, what, a month? Struggled stringing more than 3 together (PR is 6), but was able to work on these calmly, without frustration. That was a first for me. THEN, after I thought I was all done, I re-did the baseline. Hadn't done this since I started (orig time was a whopping 9:53).
Baseline wod:
500m row, 40 squats, 30 situps, 20 pushups, 10 pull ups
Kept the row under 2:00 almost the full 500m, went above 3-4 times throughout the wod (I never stayed above that time though for more than 1 pull) maxing out with a slowest speed of 2:06. Rudy said elite girls time is sub 2:00. I almost peed myself. I thought I was crap at rowing! In fact, I may have jumped up and down after leaving the box and screamed "Rudy said elite! He said ELITE!" at my car. May have. I'm not admitting anything. The wod felt great and I was thrilled to have almost cut my time in half (58% improvement).
Time: 5:24.
It was nice to feel so strong today. It was nice to work on skills I wanted to improve and see improvement. It was surprisingly nice to accept that I couldn't improve my double-unders today, and know that I have tomorrow and the next day, etc. to work on them. Today was a great day. Plus, Amy and I went to Lululemon and I'm down another size.
Saturday, January 16, 2010
F*@# Bryce
Friday -
9:30am - 1 egg, 2 oz. grd turkey, 4 oz. mushrooms. Wasn't feeling the mushrooms today but what're you gonna do.
9:30am - 1 egg, 2 oz. grd turkey, 4 oz. mushrooms. Wasn't feeling the mushrooms today but what're you gonna do.
12pm - 3 oz. super low sodium Whole Foods turkey, sauteed with onions and 1 t. coconut oil. 5 oz. sauteed (in ~1/2 T coconut oil) red chard + dandelion greens plus less than 1/3 vidalia onion. Topped the greens with 4 chopped walnut halves, 1 1/2 chopped macadamias plus ~15 dried (no sugar/no salt) cranberries.
5:30 pm - Pre-wod - 4 oz. Imitation crab (almost done), handful walnuts + dried cranberries, coconut water
8:45ish - Post-wod - ~4 oz. bison jerky, coconut water
9:45 pm - 3 oz. grassfed beef filet, 2 oz. mixed greens, 3 oz. yellow peppers, 2 T. Wild Maine Blueberry dessing
---
Today's metcon. What a beast. Alex said afterward that it was a sectionals type workout. The kind of workout that takes you to that place and you just have to fight through it every second.
25-20-15-20-10-5 reps of
HEAVY KBS (53#)
Box Jumps (20")
Wall Ball (14# to the red line)
I used to get angry during wods when it was really hurting and when I needed to fight to stay tough during a wod, but haven't felt that way in awhile... until this. During the workout I thought over and over in my head I hated Bryce and cursed at him privately in my head... and post-wod Amy admitted that I may have also cursed at Bryce aloud once during a set of KBS.Sorry, Bryce, but it fucking hurt. And occasionally hating the coach who programmed that day give me something to focus on besides the pain.
Erin and Chris today apologized for yelling at me while they were working out today. No need to apologize guys - I feel the same way during WODs sometimes, and if yelling at someone gets you through the wod, I say go for it... so long as the person you're yelling at can take it.
And Bryce can take it.
I posted my time wrong - I thought it was 22:06, but went back into the box this am and realized I finished in 20:39. I am much happier about this time :)
Sunday, January 10, 2010
Weekend workouts
Saturday 1/9/10
Bench Press 3-3-3+
70%/80%/90% of 1RM+5 (1RM = 110)
73/83/93# (x3 reps, failed on 4th)
Metcon (from NorCal CF Games Qualifier):
500 M Row
30 burpees (subbed 30 knee push-ups + 30 overhead lunges)
10 shoulder to overhead (95#)
I kept pace with my heat on the row, but finished did OH lunges and knee push-ups (I did these on my knees as Bryce instructed so that I would speed through them, not due to muscle fatigue/failure or b/c I was a wuss) before anyone else finished their burpees, so got to the bar for shoulder to overhead first. These took longer than I expected or wanted them to take, but Coach said to wait and not lift the weight until I was ready and committed. This is the first time I've ever been given that instruction in a WOD, so I took it seriously and took more breaths than usual. The jerks were broken 3-2-2(+1 fail)-2(+1 fail)-1. I was glad I did Rx'd, though it took a bit longer than I wanted it to. Finished about 6:52. I don't remember the exact time but I finished just after Megan and I am pretty sure it was sub 7. I'd like to do this wod again after I get my stitches out with burpees to gauge my time better. If I do it again I'd like to break the shoulder to overhead less, but it may be worse after burpees - who knows.
Sunday 1/10/10 (Active Rest Day) BEGIN PALEO CHALLENGE
Today begins the Paleo Challenge. I'd like to say I ate well today, but not really. I'm going to start tracking my food in this blog too.
9am - 2 eggs, 4 bites jicama/blood orange/jalapeno salad
10:30-1:30 pm - Drank coconut water (about 1/4 liter) while listening to the Paleo Challenge intro and then doing skills work
2:15pm - Whole Foods!!! The buffet there is amazing and today I fully appreciated it. 4-5 oz. pulled turkey+red peppers+onions (fajita meat); plus 10-12 oz of: kale salad, zuchini, squash, artichoke hearts, whole garlic cloves, cucumber+tomato salad. Delicious.
4:30pm - 3 t. sunbutter + 1 t. forestberry preserves (lots of berries plus very little sugar)
9:30pm - 3 oz halibut, 4-5 oz eggplant and yellow peppers sauteed in water + a little grapeseed oil
The problems with what I ate today are:
-breakfast/pre-workout: no fat, not enough carbs. Also not close enough to my workout.
-no post-wod meal
-By lunch I was starving so ate more than I usually eat. Also, it was delicious.
-no protein in my snack, which I justified at the time because i ate extra protein at lunch... but i know better. Also, too much fat, though most meals I lack fat so maybe once a day having too much fat is okay? probably only if it's pre-wod though and I'm doing a long/extreme workout.
Skills work:
Talked to Jonny about my grip for pull-ups. I'm over-gripping and gripping lower in my hand than he does (which is why i tear so often and so badly). Need to work on releasing a bit once I have my chin above the bar. The changed grip makes it tougher to string stuff together but I think that's just until I get used to it.
2 sets (Pull-ups 45 sec on/45 sec off): Got 10/13.
2 sets (Static hold pull-ups: chin/eye/head 20 sec on/20 sec off). Switched back and forth b/w palms toward me and away from me. Palms towards me KILLED my biceps. Never done those before. 1st set: 1st 20sec easy, 2nd 20sec burned like crazy from the palms away grip, 3rd 20 sec starting sliding down away from the height I should've been holding at. 2nd set: 1st 20 sec hard b/c I used the palms away grip but manageable, 2nd 20 sec started slipping downward at 15 sec, 3rd 20 sec started slipping at 12 and dropped at 15 sec.
Worked HSPUs. Didn't feel good on these today, this is the second time recently I've struggled on these more so than usual which is annoying. Strung together a max of 4 with 3 abmats.
Worked on Wall Ball form. 3 sets of 10 (rest in b/w). 1st set 14# unbroken to the red! Landed every one!! COUNT THAT JONNY!! 2nd set had to more to the wooden beam, and was nervous about throwing the ball through the hole, so switched to 12#, all 10 unbroken! 3rd set, disaster. Well, not disaster but frustrating. 6 unbroken, failed 3, got 2, failed 1, got 3. Not sure if I was tired or what caused the disappointing third round. And who was around watching my third round? Jonny darling. Of course. Why he wasn't around when I was nailing them?!
Worked with Amy on throwing myself against the wall for HSPUs. I have a hitch in my form (just like in wall ball) where I lose all my power. I'm not sure why in multiple movements I stop myself from using my full body strength and resort to only using arms- it's dumb. I think I worked through the hitch with Amy, but I guess we'll see if I can do it tomorrow sans hitch.
Had a stuffy nose all day today. Got worse after dinner. Took stinging nettle and quercitin - hope that helps so i can avoid cold medicine. Also, I think I might have a fever. Chicago winters are going to be the death of me. Going to bed early tonight (it's 11pm now), so expect 8-8 1/2 hrs of rest. Hopefully that plus 2 aleve will clear the fever/sick feeling and I'll be better tomorrow.
Bench Press 3-3-3+
70%/80%/90% of 1RM+5 (1RM = 110)
73/83/93# (x3 reps, failed on 4th)
Metcon (from NorCal CF Games Qualifier):
500 M Row
30 burpees (subbed 30 knee push-ups + 30 overhead lunges)
10 shoulder to overhead (95#)
I kept pace with my heat on the row, but finished did OH lunges and knee push-ups (I did these on my knees as Bryce instructed so that I would speed through them, not due to muscle fatigue/failure or b/c I was a wuss) before anyone else finished their burpees, so got to the bar for shoulder to overhead first. These took longer than I expected or wanted them to take, but Coach said to wait and not lift the weight until I was ready and committed. This is the first time I've ever been given that instruction in a WOD, so I took it seriously and took more breaths than usual. The jerks were broken 3-2-2(+1 fail)-2(+1 fail)-1. I was glad I did Rx'd, though it took a bit longer than I wanted it to. Finished about 6:52. I don't remember the exact time but I finished just after Megan and I am pretty sure it was sub 7. I'd like to do this wod again after I get my stitches out with burpees to gauge my time better. If I do it again I'd like to break the shoulder to overhead less, but it may be worse after burpees - who knows.
Sunday 1/10/10 (Active Rest Day) BEGIN PALEO CHALLENGE
Today begins the Paleo Challenge. I'd like to say I ate well today, but not really. I'm going to start tracking my food in this blog too.
9am - 2 eggs, 4 bites jicama/blood orange/jalapeno salad
10:30-1:30 pm - Drank coconut water (about 1/4 liter) while listening to the Paleo Challenge intro and then doing skills work
2:15pm - Whole Foods!!! The buffet there is amazing and today I fully appreciated it. 4-5 oz. pulled turkey+red peppers+onions (fajita meat); plus 10-12 oz of: kale salad, zuchini, squash, artichoke hearts, whole garlic cloves, cucumber+tomato salad. Delicious.
4:30pm - 3 t. sunbutter + 1 t. forestberry preserves (lots of berries plus very little sugar)
9:30pm - 3 oz halibut, 4-5 oz eggplant and yellow peppers sauteed in water + a little grapeseed oil
The problems with what I ate today are:
-breakfast/pre-workout: no fat, not enough carbs. Also not close enough to my workout.
-no post-wod meal
-By lunch I was starving so ate more than I usually eat. Also, it was delicious.
-no protein in my snack, which I justified at the time because i ate extra protein at lunch... but i know better. Also, too much fat, though most meals I lack fat so maybe once a day having too much fat is okay? probably only if it's pre-wod though and I'm doing a long/extreme workout.
Skills work:
Talked to Jonny about my grip for pull-ups. I'm over-gripping and gripping lower in my hand than he does (which is why i tear so often and so badly). Need to work on releasing a bit once I have my chin above the bar. The changed grip makes it tougher to string stuff together but I think that's just until I get used to it.
2 sets (Pull-ups 45 sec on/45 sec off): Got 10/13.
2 sets (Static hold pull-ups: chin/eye/head 20 sec on/20 sec off). Switched back and forth b/w palms toward me and away from me. Palms towards me KILLED my biceps. Never done those before. 1st set: 1st 20sec easy, 2nd 20sec burned like crazy from the palms away grip, 3rd 20 sec starting sliding down away from the height I should've been holding at. 2nd set: 1st 20 sec hard b/c I used the palms away grip but manageable, 2nd 20 sec started slipping downward at 15 sec, 3rd 20 sec started slipping at 12 and dropped at 15 sec.
Worked HSPUs. Didn't feel good on these today, this is the second time recently I've struggled on these more so than usual which is annoying. Strung together a max of 4 with 3 abmats.
Worked on Wall Ball form. 3 sets of 10 (rest in b/w). 1st set 14# unbroken to the red! Landed every one!! COUNT THAT JONNY!! 2nd set had to more to the wooden beam, and was nervous about throwing the ball through the hole, so switched to 12#, all 10 unbroken! 3rd set, disaster. Well, not disaster but frustrating. 6 unbroken, failed 3, got 2, failed 1, got 3. Not sure if I was tired or what caused the disappointing third round. And who was around watching my third round? Jonny darling. Of course. Why he wasn't around when I was nailing them?!
Worked with Amy on throwing myself against the wall for HSPUs. I have a hitch in my form (just like in wall ball) where I lose all my power. I'm not sure why in multiple movements I stop myself from using my full body strength and resort to only using arms- it's dumb. I think I worked through the hitch with Amy, but I guess we'll see if I can do it tomorrow sans hitch.
Had a stuffy nose all day today. Got worse after dinner. Took stinging nettle and quercitin - hope that helps so i can avoid cold medicine. Also, I think I might have a fever. Chicago winters are going to be the death of me. Going to bed early tonight (it's 11pm now), so expect 8-8 1/2 hrs of rest. Hopefully that plus 2 aleve will clear the fever/sick feeling and I'll be better tomorrow.
Wednesday, December 30, 2009
Wall ball sucks and I like nuts
Today's workout:
Power Clean 5,5,5(+) at 65%/75%/85% of 90% 1RM +10
[1RM = 110, so (110+10)*.9*.65 = 70]
So, used 70#/83#/91# (11 reps) Getting 11 felt great.
3 x 20 back extensions
For time 30-20-10 reps of:
Deadlift (bodyweight), 14# Wall Ball 10'
10 min cap.
DNF. Completed 30 DL/30 WB+ 20 DL/3 WB. I must have thrown WB 20-30 times that didn't count. Fuck. Rudy and Jonny worked with me after - I wasn't using my legs, was tossing the ball up the wall with a setter's grip (using fingers not full hands). I wondered why this shit never got easier. I knew I was shite at these but this was a humbling wod. Need to keep my elbows in, hands fully gripping the ball, ball in front of my face so i can't see the line.
Back to nutrition... for some reason, ever since Christmas I've been craving fats. Ever since I started eating paleo I've eaten very few fats, barely getting enough into my meals. Over Christmas, I ate this pecan/walnut/cranberry mixture and these delicious sunbutter cookies. And yes, I am aware of what I am about to say, but I can't figure out how to make this sound any better, so you'll just have to deal with how it comes out. I've been craving nuts and nut butters every day since. This afternoon I craved pecans and almonds around lunchtime, and tonight at dinner I craved sunbutter. I ate three tablespoons of it! I'm not sure why I am having these cravings, especially because I don't even really like nuts. I guess my body is telling me I need more fat, but I don't really know why that is all of a sudden. I've always been of the mind that you should listen to your body and that your cravings are your body's way of telling you what it needs. But, I don't want to overdo the fat I'm eating... I guess I'll listen to my cravings for now and see how that affects my weight and my performance.
Power Clean 5,5,5(+) at 65%/75%/85% of 90% 1RM +10
[1RM = 110, so (110+10)*.9*.65 = 70]
So, used 70#/83#/91# (11 reps) Getting 11 felt great.
3 x 20 back extensions
For time 30-20-10 reps of:
Deadlift (bodyweight), 14# Wall Ball 10'
10 min cap.
DNF. Completed 30 DL/30 WB+ 20 DL/3 WB. I must have thrown WB 20-30 times that didn't count. Fuck. Rudy and Jonny worked with me after - I wasn't using my legs, was tossing the ball up the wall with a setter's grip (using fingers not full hands). I wondered why this shit never got easier. I knew I was shite at these but this was a humbling wod. Need to keep my elbows in, hands fully gripping the ball, ball in front of my face so i can't see the line.
Back to nutrition... for some reason, ever since Christmas I've been craving fats. Ever since I started eating paleo I've eaten very few fats, barely getting enough into my meals. Over Christmas, I ate this pecan/walnut/cranberry mixture and these delicious sunbutter cookies. And yes, I am aware of what I am about to say, but I can't figure out how to make this sound any better, so you'll just have to deal with how it comes out. I've been craving nuts and nut butters every day since. This afternoon I craved pecans and almonds around lunchtime, and tonight at dinner I craved sunbutter. I ate three tablespoons of it! I'm not sure why I am having these cravings, especially because I don't even really like nuts. I guess my body is telling me I need more fat, but I don't really know why that is all of a sudden. I've always been of the mind that you should listen to your body and that your cravings are your body's way of telling you what it needs. But, I don't want to overdo the fat I'm eating... I guess I'll listen to my cravings for now and see how that affects my weight and my performance.
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