Lots and Lots of Stuff

Saturday

The Santa Cruz Affiliate Challenge

Tuesday

Back Squats

258x2

258 fail...

so then

243x1 just to finish strong

Hmmmph. I was bummed to miss that one. I dropped my chest. I don't know why I did that, but I did and 258 was just too much for me to get up once the bar moved forward a couple of inches.

Power Clean and Jerk

53x2

73x2

83x2

103x2

WOD

7 rounds

5 Overhead Squats 53#

100 ft sand bag sprint 25#

8 ring pull ups

Time: 9:xx

This was great fun in the new gym! I had so much space, but then that also meant that it seemed like I had a lot more ground to cover. I was happy to work on OHS in a wod, but I noticed that even with the lighter weight, I missed my lifting shoes.

Then I did today's mobility wod with the help of my own personal mobility coach.

Then I finished with the special wod of "move gym paraphernalia" for time. Good times!

The Long Forgotten Press

Press 5x5
Hmmmm, it has been a long time since I have done this.
85x5
85x4
80x5
80x5
80x5

Box Jumps
5x20" box
5x20 +15# plate
5x20 +25# plate
5x20 +45# plate
5x20 +45# plate

WOD
4 interval rounds, with Lisette
25 yd tire flip
200 m run
12 burpees

I would much rather do tire flips than burpees any day. But I don't think I would like to do AMRAP tire flips in 20 min., just saying...

The Hottest Day of the Year

Back Squats
243x3x3

Did a little experiment today and can report the following results-
having a sunburn on your shoulders/upper back is in fact quite painful when you then place 243 pounds on it. But the good news is that once I started the squat I had to focus so much on getting it back up that I forgot how much it hurt.

Foam Rolling and Mobility Work
The Kstar Mobility wod, day 2
Only marginally successful so I must have very tight hip flexors.

WOD
15-10-5
Man Eaters 20#
200 m run
Time: 8:xx

I LITERALLY (yep, literally)burned the inside of my throat on this wod. It was that hot outside. It was truly horrible to be gasping for air. I can't even imagine how people do this in places where it actually gets hot.

Quick Check In

Sunday
Back Squats
208x2x6

And that was it. I was done...super done.

Monday Mobility WOD
10 min squat

Ouch! That was very hard and I was shifting my weight quite a bit during the last few minutes.

Water Aerobics

Today was a rest day, so I decided to get in some active rest...
I went to water aerobics with my mom, figuring that being in the pool would be good for me. My mom and I had a great time, and I loved being able to participate in her new fitness pursuit. She assured me that getting into the pool at 10am in the morning, in the wonderful coastal fog wouldn't be that bad, and it wasn't!

I think I can, I think I can...

Power Jerk + Jerk
83x2x2
88x2x2
93x2x2

WOD
partnered with Melanie
10 rounds each
2 DB thrusters + 2 push presses rt. 20#
2 DB thrusters + 2 push presses lt. 20#
30 m sprint

Time: ??

So this was not at all an overly difficult wod-just a couple of things to remember, each movement nice and quick, and a partner rest. But when you start the wod super tired, everything is hard. This was one of those times that I would have totally bailed on the wod if I had been working out by myself. Thankfully, I was not by myself and I had a coach and a great partner to push me to get it done and get it done well.

Paleo Pork Chop Dinner

My Quick Dinner (about 15-20 minutes from start to finish)

1. Start the butternut squash
Empty a bag of peeled and chopped butternut squash onto an oiled baking sheet
Drizzle a bit more olive oil over the squash
Season with salt and ground pepper
Put into a 375 degree oven.

2. Make the Pork Chops
Heat an oiled skillet to med-high and when it is hot, add 3 boneless pork chops, seasoned with salt and pepper

While the chops are browning (this should take about 6-10 minutes and you just have to remember to turn them) chop a small shallot and a handful of cherry tomatoes

You should also have enough time to make the garlic butter by mixing a couple tablespoons of butter with 1-2 cloves of chopped garlic. Set this aside until the chops are done.

When the pork chops are done, remove then from the pan. Deglaze the pan with about 1/2 cup of broth, white wine or even water. Deglazing is done by turning the heat to high, waiting a moment for the pan to get nice and hot and then quickly added the liquid to the pan and scraping up all of the browned bits of meat from the bottom of the pan.

As soon as the pan is deglazed, add the shallots and tomatoes to the pan and cook this for about 2 minutes, just enough to soften the shallots and release some of the tomato juice.

Serve the pork chops by placing a dollop of garlic butter and some of the tomato-shallot sauce on each chop.

Your squash should be just about done by now!

**And yes, butter is not exactly paleo, but I was sure to use grass-fed butter. :)

Not Very Tough Today

Cleans
HPC+PC
83x2x2
90x2x2
95x2x2

Oops! I just realized that I was supposed to be doing power cleans, not cleans...Oh well, I was just way to excited about nailing those cleans, squat and all. It usually feels like the progress on these in infinitesimal (it feels like that because it is) but then I realize that I am getting really, really comfortable with the heavier end of my clean ability (instead of feeling like it is possible, if all of the stars are aligned correctly that day, to get 95#, I know I can get it now.)

WOD
5 rounds
5 jerks 83#
7 ring pull ups
200 m run
Time: 12:29

This part of the class was not so spectacular for me. I am not very happy with my performance on this one, primarily because I kind of gave up during round 4. During this round I didn't keep the jerks unbroken, even though I really could have, and I walked back into the box instead of running the whole way. I think I even broke up the pull ups. I was able to get it together for the last round and keep everything unbroken. So this was not an example of mental toughness or great dedication to the task.

I am now used to a nap on Tuesdays and Thursdays. And I didn't get a nap today, so I am going to have to hobble through the rest of the night.

How Many Rounds?

Back Squat
218x5x5

This was my one rep max in Jan. and my highest 5x5 when we ended the back squat progression in May.

WOD
5 rounds
7 ball slams 40#
100 m row sprints
Time: 5:08

The 40# ball is heavy and awkward, and I can't wait until we have new balls that don't have a deflated side. For some reason I thought this wod was 4 rounds, and I was getting super excited as I was finishing round 3-just one more left, this is no problem, almost over!! And then as I was starting round 4, Joc yells, "only 2 rounds left!"

Ssssssssssss. That is the deflating sound heard briefly in my head as I faced not one, but two more rounds. Then there was the ever so brief thought of-did she change this, do I dare argue this one? Nope. Just be tough Leah and get it done (plus I couldn't really talk at that point.)

It was a good thing I didn't argue. It was a 5 round wod.

2 jerk dip squats + 1 power jerk
78x3x2
86x3x2
93x3x2
103x3x1

Thoughts in my mind during these-tighten up, dip down, don't go too fast on the dip, drive the bar up, move my head out of the way, active shoulders, drive the head through. Who knew that getting the bar from your shoulders to overhead would take so much concentration?

WOD
6 rounds
8 overhead BB lunges 53# (rx'd)
Sprint to the wall-back pedal
12 KBS, Russian style 53#
Time: 10:31

I think I might love Russian kettlebell swings. They are fabulously wonderful in comparison to American kettlebell swings.

Reason #231 to Avoid Running

I now get Prevention Magazine for some reason. I have no idea why I am now receiving it, and can only figure that word got out somehow that I care a lot about prevention. But anyway, there are sometimes these little nuggets of helpful and amusing advice:

On the topic of Good Skin
"The repeated jarring of high-impact cardio like running can weaken collagen and lead to sagging. So until a 'face bra' is invented, I'll stick to cycling and the elliptical machine." (from a leading dermatologist)

There you go, proof enough that running is bad, bad, bad. Who wants to run at the expense of sagging skin? Not me! But I can also tell you that I won't ever be wearing a face bra.

Now back to lesson planning...

Oh So Tired

First-
Back Squats
208x6x6

The six was tough. I've done 208x5x5 several times, so I knew I could do this, but it was still taxing. I felt like just lying down on the floor between each set, but I stayed strong and just sat down instead.

Second-
Hang Power Snatch + Hang Snatch
33, 53x2, 58, 63, 68x2

I feel a little more comfortable with the hang now, meaning I don't feel like an idiot while working on it. I generally like things better when they don't make me feel uncoordinated.

WOD
We'll call this one "Three of My Favorite Things"
(Made even better by being one round with everything in nice large chunks)

30 wall balls 14#
400 m run
50 box jumps 20"
Time: 7:33

Most of my wall balls made it to the wall, but honestly, a few didn't... :) The box jumps were not bad! Can you believe that?!? They took a long time, but hey, I just did 50 in a row, rx'd, so I am super happy with that.

My shoulders...

WOD
4 rounds
250 m row
10 ring dips (green band)
12 GHD sit ups
Time: 11:22

This was not nearly as bad as I thought it was going to be. I had visions of starting the second round still dizzy from the GHDs, but I am finally not crazy dizzy and disoriented every time I get off the GHD in a wod. :) I had no idea how the ring dips were going to go since last time I used a blue band, but they weren't as bad as I expected. My shoulders are a bit fried today, but that has motivated me to work a little harder on stretching and foam rolling. I used this routine plus a few more exercises that Kyle gave me.

Have you heard how hard it is to buy Kombucha these days? This is very sad news for all of us who just love to drink the amazing stuff. But it motivated me to make my own. I am now on my third batch of the amazing stuff, and it is undeniably cheaper and better than what I was buying. Plus it is kind of exciting to be making this stuff from a "kombucha mushroom", seeing those kombucha babies growing, and then ending up with bottled, effervescent, sour yumminess. I love these kind of things and this is filling the void in my life now that I don't attempt a new type of sourdough starter every year.

My brothers act like I am making moonshine, but they just don't appreciate the greatness of this stuff.

The Paleo Challenge

The votes for Paleo 2.0 were counted and I won. :) I am so very appreciative of all the encouragement and support that so many people provided. It was a lot of work, but it was very, very worth it. You can read more about it at the link above.

Thursday

I worked more on my pull ups. :) They are HARD without a band!

WOD

5 rounds

5 pull ups (violet band)

5 box jumps 20"

Time: 3:22

The difference between how little work it took to do pull ups with the green band and how MUCH work it took to do them with the violet band was significant. But I remember when I could not do one with the green, or even when I could not do one with the blue, no matter how hard I tried!

And the box jumps-I was doing them all without resetting my feet on the floor, so I am inching closer to cycling those 20 inchers.

Sat

Chinese dumbbell rows 35# 3x10

WOD

5 rounds

10 DB snatch R. 30#

10 DB snatch L. 30#

10 Burpees

Time: 11:50

I love burpees. They are the best. I think I love them so much and have gotten so good at them that I probably don't even need to do them anymore. At least for a very long time. Right?!?

A Sympathetic Coach

Power Snatch + Hang Power Snatch
2x5 at 53#

Here is how the pre-workout conversation went-(roughly...)

Joc: Leah, so how are your feeling?

Leah: Good, my legs are tired, but pretty good.

Joc: But no pain, right?

Leah: No pain! I really feel good! (smile, smile, smile) My legs are just a little tired and slow, you know?

Joc: Yeah, I know how that is. I totally understand.

Leah (thinking): How great is it to have an understanding coach, one who takes the time to check in and really cares about how I feel? How nice! (smile, smile, super happy)

Then Joc starts writing the wod on the board. I start hearing muttering of how much Leah is going to "like" this...

And the there was the wod:

WOD
35 DB Thrusters 25#
400 m run
30 hurdle burpees
Time: 8:58

So if your legs are tired this WOD just feels splendid! The thrusters don't feel hard.at.all. You feel like you are flying on the 400 m run. And hurdle burpees? You might think that you would sort of dread the thought of 30 of them, even questioning your ability to make it over the hurdle without tripping, but no. Everyone of those burpees is a piece of cake and you feel like soaring over that green bar! CrossFit is amazing.

Staycation Day 2-hung out at the gym to make sure I didn't miss anything interesting. I didn't. Then I was a tourist in Capitola and downtown Santa Cruz for the rest of the day.

Burpees

Yesterday-
In the fun busyness of open gym, Lolo and I did back squats. I must do this because I am highly fearful of my legs getting too small. I know that is a very real possibility for me (ha, ha, ha), so I have to work hard here.

I had lots of entertainment during my sets while I watched Sam do his birthday Grace, John complete Grace Rx'd for the first time, Golden complete big boy Grace with only presses, no jerks, and Desmond fighting through the big boy Grace with what happily was not an aneurysm. I was impressed with all of it.

40 burpees for time
3:25

Why do I still have such a huge mental block about things like this that I have never done, but really am able to do?!? I feel like I am making some very slow mental progress. Rationally, I should know for sure that I can do 40 burpees, but I still worry that I will run out of steam and have trouble even finishing. Sigh, there are an awful lot of things in the gym that I am still scared to even try, and that is not a very good thing.

And this is Day 1 of my self-declared staycation. I decided that I wanted to take some time to enjoy a few of the local things that I keep missing...So all day will be spent at the Boardwalk today.