Bench Press 5x5
Power Snatch 3x5
Blech! I am really, officially one of those frustrated gym-goers that we all have known. Up until recently, I would sympathize with this person or that person as they told me of their pains and injuries, as they bemoaned the work they were unable to do, or expressed frustration with the constant subbing of movements that they had to ask for. But I never really understood them. I would have a minor pain hiccup here or there-a bit of lower back trouble when I first started (squats fixed that), some knee pain when I first started (squats fixed that), some minor shoulder pain when I snatched (squats didn't fix that), lots of muscle soreness, plenty of bruises, and of course my famous box jump induced staph infection. But I have had very little pain over the last 2 years of CrossFit.
I am officially in a grumpy mood because of pain now.
I shouldn't have benched at all tonight, but my shoulder felt SOO good. Everything else has been just fine for my shoulder over the last couple of weeks, so I wanted to bench. 2 reps at 103 and I knew I needed to stop. Bleh. My shoulder just hurts a lot right now, and I am not happy with myself.
WOD
30 yd bear crawl before each triplet
15-12-9-6-3
deadlift 110#
pull ups (ring rows)
box jumps (subbed to 16")
Time-12:20
I would have loved this workout if I could have scaled out the bear crawls. :)
Tuesday, October 4, 2011
Back Squats x20
The New Back Squats
Week 1
20 reps at 60%
I went with 165#.
I went little on the lower side, but I am a little timid about a 20 rep program. This is going to be a whole new back squat ball game, pushing my endurance and commitment. The breathing alone on 20 squats is exhausting. :)
WOD
Baseline
500 m row
40 squats
30 sit ups
20 push ups
10 pull ups (GB)
time-6:18
When I get better at push ups, I will definitely be able to cut some time off of this one, as that is where I wasted A LOT of time. Of course, my pull ups always need work, but I clearly need to work on getting more push ups in a set. I was doing them in 5s. Not good.
Week 1
20 reps at 60%
I went with 165#.
I went little on the lower side, but I am a little timid about a 20 rep program. This is going to be a whole new back squat ball game, pushing my endurance and commitment. The breathing alone on 20 squats is exhausting. :)
WOD
Baseline
500 m row
40 squats
30 sit ups
20 push ups
10 pull ups (GB)
time-6:18
When I get better at push ups, I will definitely be able to cut some time off of this one, as that is where I wasted A LOT of time. Of course, my pull ups always need work, but I clearly need to work on getting more push ups in a set. I was doing them in 5s. Not good.
Sunday Open Gym
Press
58x3, 63x3, 73x3, 83x3, 83x3
Deadhang Pull ups 3 (VB), 3, 3 (GB), 3, 3
WOD
Hang Power Clean 73# 10-8-6-4-2
Airdyne 20-16-12-8-4
My quad was still really bothering me from last week, as in it had been on fire for about 6 days straight, no matter what I did. So I really wanted to do something that wouldn't hurt anymore than it already was. That is why I pressed. Pressing is super boring and I would never just choose to do it at open gym unless it seemed like the very best option. And it was probably a good thing I did press, since those sets at 83 were way harder than they should have been.
This wod was a lot better than I thought it would be. Descending reps are always good for the mind. It was suggested that I do 83#, I did a few at that weight, and decided I wanted to do 73#. I could have done 83, but we'll just say that I was able to cycle those cleans a lot faster with the 73, and that was my goal for this wod, ok?
58x3, 63x3, 73x3, 83x3, 83x3
Deadhang Pull ups 3 (VB), 3, 3 (GB), 3, 3
WOD
Hang Power Clean 73# 10-8-6-4-2
Airdyne 20-16-12-8-4
My quad was still really bothering me from last week, as in it had been on fire for about 6 days straight, no matter what I did. So I really wanted to do something that wouldn't hurt anymore than it already was. That is why I pressed. Pressing is super boring and I would never just choose to do it at open gym unless it seemed like the very best option. And it was probably a good thing I did press, since those sets at 83 were way harder than they should have been.
This wod was a lot better than I thought it would be. Descending reps are always good for the mind. It was suggested that I do 83#, I did a few at that weight, and decided I wanted to do 73#. I could have done 83, but we'll just say that I was able to cycle those cleans a lot faster with the 73, and that was my goal for this wod, ok?
Wednesday, September 28, 2011
Couch to 5k plan
A few weeks ago I decided that I needed to tackle this running problem with some clear goals and tasks. When I have something that I really want or need to accomplish, I need a plan. I can't do varied and random very well. It just isn't in my nature to do a lot of random work with a random schedule. This certainly does not mean I don't like CF. I like and need the challenge of doing new things, doing the unexpected, and doing the things that I would never program for myself. I just need both-the plan and the varied.
So I am doing the Couch to 5k running program. I just finished up week 3 this morning.
I have attempted this program twice before and I have never made it past week 2 because it was so painful to run. There is no pain so far this time, and that makes this all infinitely more doable.
My run this morning was beautiful: warm weather, the smells of the apple orchards, the dahlias and roses, and lots of nice people who drive past and wave. Having people drive past with a wave is extra motivation to keep my happy face on while I run. :)
So I am doing the Couch to 5k running program. I just finished up week 3 this morning.
I have attempted this program twice before and I have never made it past week 2 because it was so painful to run. There is no pain so far this time, and that makes this all infinitely more doable.
My run this morning was beautiful: warm weather, the smells of the apple orchards, the dahlias and roses, and lots of nice people who drive past and wave. Having people drive past with a wave is extra motivation to keep my happy face on while I run. :)
Tuesday, September 27, 2011
Overhead Squat
53x2, 73x2, 93x2, 108x2, 113x2
And my shoulder felt strong the whole time. Progress, progress!
WOD
AMRAP in 7 minutes
Thruster 1, 2, 3, 4...
Box Jump 1, 2, 3, 4...
Rounds-7 plus 8 thrusters
I decided to take it easy on the thrusters since I still really don't want to tweak my shoulder any more. After probably a year of having it get tweaked on snatches, thrusters, and kipping pull ups, I am determined to work carefully. So I went with 53#, admittedly nice and light, and everything felt great. I do notice that my right shoulder, the one that I have always had trouble with, starts to fatigue much earlier than the left and I start to feel lop-sided. There you go, more than you ever wanted to know about my shoulder!
I went with the 20" box since it was a low number of box jumps each round. No misses. That is notable for me.
Then after class I decided to be brave and work a tiny little bit on my kipping swing again. The last time I tried this was about 2 months ago and my shoulders HURT immediately. So in the meantime, I've been doing more mobility work, getting some work done on my shoulders by Marcus, and icing every once in a while. No pain this time.
53x2, 73x2, 93x2, 108x2, 113x2
And my shoulder felt strong the whole time. Progress, progress!
WOD
AMRAP in 7 minutes
Thruster 1, 2, 3, 4...
Box Jump 1, 2, 3, 4...
Rounds-7 plus 8 thrusters
I decided to take it easy on the thrusters since I still really don't want to tweak my shoulder any more. After probably a year of having it get tweaked on snatches, thrusters, and kipping pull ups, I am determined to work carefully. So I went with 53#, admittedly nice and light, and everything felt great. I do notice that my right shoulder, the one that I have always had trouble with, starts to fatigue much earlier than the left and I start to feel lop-sided. There you go, more than you ever wanted to know about my shoulder!
I went with the 20" box since it was a low number of box jumps each round. No misses. That is notable for me.
Then after class I decided to be brave and work a tiny little bit on my kipping swing again. The last time I tried this was about 2 months ago and my shoulders HURT immediately. So in the meantime, I've been doing more mobility work, getting some work done on my shoulders by Marcus, and icing every once in a while. No pain this time.
Monday, September 26, 2011
Love lifting heavy
I am going to give this another try...
Today-
Deadlift
213x5x2
These weren't as tough as I thought they would be. I must stay focused long enough to complete my second rep with the same form as the first. Good idea, right? It is easier on the back when I do that too.
WOD
800 m run
then 4 rounds:
8 hang snatches
8 burpees
finish with:
400 m run
Time-15:38
So the good things in a wod like this-
The 400 m turn around gives you some downhill running.
The final run was 400 not 800.
I kept the snatches light, super light and my shoulder doesn't bother me at all.
I finished.
I probably don't even need to mention the bad things in a wod like this.
Yesterday I did some squats.
Back Squat
213#x7x3
Then 5 rounds-
Butcher sprints 50#
rest 1 min
I love back squats.
Today-
Deadlift
213x5x2
These weren't as tough as I thought they would be. I must stay focused long enough to complete my second rep with the same form as the first. Good idea, right? It is easier on the back when I do that too.
WOD
800 m run
then 4 rounds:
8 hang snatches
8 burpees
finish with:
400 m run
Time-15:38
So the good things in a wod like this-
The 400 m turn around gives you some downhill running.
The final run was 400 not 800.
I kept the snatches light, super light and my shoulder doesn't bother me at all.
I finished.
I probably don't even need to mention the bad things in a wod like this.
Yesterday I did some squats.
Back Squat
213#x7x3
Then 5 rounds-
Butcher sprints 50#
rest 1 min
I love back squats.
Wednesday, August 3, 2011
Squat Cleans and Burpees
Monday, 8/1
Snatch
53x5
73x4
Still working on my 2nd pull and the starting position and tonight it really started to come together a bit more.
WOD
5-4-3-2-1 Squat Clean 103#
5-4-3-2-1 Burpees
Time-4:22
This was a wonderfully short wod, but each of those last squat cleans was a fight. When you make the mistake of catching one in the power clean position and then have to squat with it, the motivation to catch each and every clean in the squat position sky rockets!
I finished this wod thinking that I had done an awful lot of clean variations in the last few days, but then it just wouldn't be CFWest without those cleans!
Snatch
53x5
73x4
Still working on my 2nd pull and the starting position and tonight it really started to come together a bit more.
WOD
5-4-3-2-1 Squat Clean 103#
5-4-3-2-1 Burpees
Time-4:22
This was a wonderfully short wod, but each of those last squat cleans was a fight. When you make the mistake of catching one in the power clean position and then have to squat with it, the motivation to catch each and every clean in the squat position sky rockets!
I finished this wod thinking that I had done an awful lot of clean variations in the last few days, but then it just wouldn't be CFWest without those cleans!
Have I Been Doing Anything?
Quick recap-
Friday, July 29
Class with Ian
Lots of time working on the Snatch-starting position, 2nd pull, and some great coaching and feedback.
WOD
200 m run
15 power cleans 93#
15 wall balls 12#
200 m run
12 power cleans
12 wall balls
200 m run
9 power cleans
9 wall balls
Time-12 something,
I am really trying to stay committed to using the Rx'd weights more times than not, even if it means that it will take me a bit longer. I am strong, I have no doubt about that. Can I move weight quickly or for an extended period of time? That I do not do so well, so that I must work on.
Saturday, July 30
Back Squat 3RM
235x5
Whoot! It was even pretty fast and easy.
WOD
5-4-3-2-1 rope climbs (subbed 3 DH pull ups with GB for each)
5-4-3-2-1 Clean and Jerk 103#
Time-11:15
Super happy that I can't really do rope climbs when a wod like this shows up!!
Sunday, July 31
Weighted good mornings 113x7x3
Wt'd box jumps 30# DB, 16 " box
Friday, July 29
Class with Ian
Lots of time working on the Snatch-starting position, 2nd pull, and some great coaching and feedback.
WOD
200 m run
15 power cleans 93#
15 wall balls 12#
200 m run
12 power cleans
12 wall balls
200 m run
9 power cleans
9 wall balls
Time-12 something,
I am really trying to stay committed to using the Rx'd weights more times than not, even if it means that it will take me a bit longer. I am strong, I have no doubt about that. Can I move weight quickly or for an extended period of time? That I do not do so well, so that I must work on.
Saturday, July 30
Back Squat 3RM
235x5
Whoot! It was even pretty fast and easy.
WOD
5-4-3-2-1 rope climbs (subbed 3 DH pull ups with GB for each)
5-4-3-2-1 Clean and Jerk 103#
Time-11:15
Super happy that I can't really do rope climbs when a wod like this shows up!!
Sunday, July 31
Weighted good mornings 113x7x3
Wt'd box jumps 30# DB, 16 " box
Tuesday, August 2, 2011
Practially Paleo Chocolate Cake
Tuesday's Workout, July 26
Deadlift 5x3
I was having a hard time settling on a working set...
203x3, 173x3, 183x3x3
WOD
400 m run
then 5 rounds of-
10 hang power cleans 63#
20 walls balls 12#
finish with 400 m run
Time: ??? too long
This wod beat me down and that was particularly frustrating after finishing the class the day before feeling pretty great about everything. I was basically *this* close to sitting down on the floor during those wall balls and just stopping. I didn't sit down, but I sure walked around a lot. It was one of those "just try to think about this and get the work done" wods.
Wednesday I was just sore everywhere and had desire at all to go to the gym. I also had a lot of work to get done, and a paleo chocolate cake to bake. Sometimes you just have to do what needs to be done!
Morgan and I got together and adapted this cake from Elena's pantry. And yes, we used honey, a sweetener, and chocolate chips. Sometimes, like for a birthday party, you just do what you need to do to still have fun and enjoy your food. :)
Practically Paleo Chocolate Cake
¾ cup coconut flour, sifted
¼ cup cacao powder
1 teaspoon salt
1 teaspoon baking soda
10 eggs
1 cup coconut oil
1 ½ cups honey
1 tablespoon vanilla extract
½ teaspoon orange zest
2 tbsp orange juice
In a small bowl combine flour, cacao, salt and baking soda
In a large bowl using an electric hand mixer, blend eggs, oil, honey, vanilla and orange zest and juice.
Add dry ingredients into large bowl and continue to blend
Oil (2) 9 inch round cake pans and dust with coconut flour
Pour batter into pans and bake at 325° for 35-40 minutes
Remove from oven, allow to cool completely then remove from pans
Frost and serve
Frosting
1 ½ cup dark chocolate chips
½ cup coconut oil
1 tablespoon vanilla extract
pinch salt
In a small saucepan over very low heat, melt chocolate and oil
Stir in vanilla and salt
Place frosting in freezer for 15 minutes to cool
Remove from freezer and whip frosting with a hand blender until it is thick and fluffy
Frost over cake
Deadlift 5x3
I was having a hard time settling on a working set...
203x3, 173x3, 183x3x3
WOD
400 m run
then 5 rounds of-
10 hang power cleans 63#
20 walls balls 12#
finish with 400 m run
Time: ??? too long
This wod beat me down and that was particularly frustrating after finishing the class the day before feeling pretty great about everything. I was basically *this* close to sitting down on the floor during those wall balls and just stopping. I didn't sit down, but I sure walked around a lot. It was one of those "just try to think about this and get the work done" wods.
Wednesday I was just sore everywhere and had desire at all to go to the gym. I also had a lot of work to get done, and a paleo chocolate cake to bake. Sometimes you just have to do what needs to be done!
Morgan and I got together and adapted this cake from Elena's pantry. And yes, we used honey, a sweetener, and chocolate chips. Sometimes, like for a birthday party, you just do what you need to do to still have fun and enjoy your food. :)
Practically Paleo Chocolate Cake
¾ cup coconut flour, sifted
¼ cup cacao powder
1 teaspoon salt
1 teaspoon baking soda
10 eggs
1 cup coconut oil
1 ½ cups honey
1 tablespoon vanilla extract
½ teaspoon orange zest
2 tbsp orange juice
In a small bowl combine flour, cacao, salt and baking soda
In a large bowl using an electric hand mixer, blend eggs, oil, honey, vanilla and orange zest and juice.
Add dry ingredients into large bowl and continue to blend
Oil (2) 9 inch round cake pans and dust with coconut flour
Pour batter into pans and bake at 325° for 35-40 minutes
Remove from oven, allow to cool completely then remove from pans
Frost and serve
Frosting
1 ½ cup dark chocolate chips
½ cup coconut oil
1 tablespoon vanilla extract
pinch salt
In a small saucepan over very low heat, melt chocolate and oil
Stir in vanilla and salt
Place frosting in freezer for 15 minutes to cool
Remove from freezer and whip frosting with a hand blender until it is thick and fluffy
Frost over cake
Monday, July 25, 2011
An 800 m run?
Overhead Squats
53x2, 73x2, 93x2, 103x2, 108x2
WOD, partnered with Alvin
800 m run
Split-
50 front squats 103#
60 pull ups (scaled down from 12 rope climbs)
Time: 10:21
Sometimes it is hard for me to believe that Cliff actually likes me when I see a wod like this. In fact sometimes I feel like he just comes up with these things to torture and test ME. And then I have to admit that I am ashamed that I can be that narcissistic. The wod is not about me, I just feel like it is because I choose to exercise very little mental fortitude at that moment.
And I know that's a problem. I need to work on the way I allow myself to think about things that are hard. Honestly, sometimes that is one of the most challenging parts of CrossFit: the realization that I slip quite easily into fear and anxiety, or I begin to waver in my commitment to do what I know I should.
I could come up with a bunch of reasons for why I didn't want to run 800 m, especially with a partner, but none of them were good reasons. They were things like-it is hard, I have never run 800m in a wod before, I hate running, I will be embarrassed, I will hold someone back...
But none of those reasons are valid reasons to not do the run. I go to CF to do hard things. I go to do things I have never done before. I need to stop hating running because there is absolutely no reason for my disdain of it. Why would I be embarrassed now? Everyone there knows I am a slow runner. The people who started CF yesterday might now know yet, but I am pretty sure everyone else knows. It is common in a partner wod for each person to work differently, and that is one of the benefits of that type of wod. It happens, we all know it.
So even though I had that horrible pre-wod feeling in my gut, once I left the door, I determined to run the 800 m without walking and keeping a good pace (for me), so I knew I was going to have to relax, stop being irritated, and just put a smile on my face and keep my head up.
And as much as this post is about me, I also have to say that my partner was great!
And under Sam's advice and his faithful reminders, which I need since I quickly "run out of time" to complete mobility work-
Good Mornings 108#x7x3
Lots of shoulder mobility
53x2, 73x2, 93x2, 103x2, 108x2
WOD, partnered with Alvin
800 m run
Split-
50 front squats 103#
60 pull ups (scaled down from 12 rope climbs)
Time: 10:21
Sometimes it is hard for me to believe that Cliff actually likes me when I see a wod like this. In fact sometimes I feel like he just comes up with these things to torture and test ME. And then I have to admit that I am ashamed that I can be that narcissistic. The wod is not about me, I just feel like it is because I choose to exercise very little mental fortitude at that moment.
And I know that's a problem. I need to work on the way I allow myself to think about things that are hard. Honestly, sometimes that is one of the most challenging parts of CrossFit: the realization that I slip quite easily into fear and anxiety, or I begin to waver in my commitment to do what I know I should.
I could come up with a bunch of reasons for why I didn't want to run 800 m, especially with a partner, but none of them were good reasons. They were things like-it is hard, I have never run 800m in a wod before, I hate running, I will be embarrassed, I will hold someone back...
But none of those reasons are valid reasons to not do the run. I go to CF to do hard things. I go to do things I have never done before. I need to stop hating running because there is absolutely no reason for my disdain of it. Why would I be embarrassed now? Everyone there knows I am a slow runner. The people who started CF yesterday might now know yet, but I am pretty sure everyone else knows. It is common in a partner wod for each person to work differently, and that is one of the benefits of that type of wod. It happens, we all know it.
So even though I had that horrible pre-wod feeling in my gut, once I left the door, I determined to run the 800 m without walking and keeping a good pace (for me), so I knew I was going to have to relax, stop being irritated, and just put a smile on my face and keep my head up.
And as much as this post is about me, I also have to say that my partner was great!
And under Sam's advice and his faithful reminders, which I need since I quickly "run out of time" to complete mobility work-
Good Mornings 108#x7x3
Lots of shoulder mobility
Sunday, July 24, 2011
A week of not much work
Yesterday was open gym and I thought about skipping it since I was still nice and tired from not sleeping much at all for the 5 nights before, but I do love open gym and I wanted to make up my back squat 1RM.
Back Squat 275x1
And then last Tuesday's Wod-
July 19
Push Jerks 5x2x93#
WOD 3 rounds
9 DL
6 hang power cleans
3 jerks
400 m run
Time-felt like an eternity, but was something closer to 11 something.
Several people were talking about subs with Chris before this wod, so I tried to just slip in my own sub note-"Oh, yeah, I am going to row too, ok?"
It didn't work...I ran.
Back Squat 275x1
And then last Tuesday's Wod-
July 19
Push Jerks 5x2x93#
WOD 3 rounds
9 DL
6 hang power cleans
3 jerks
400 m run
Time-felt like an eternity, but was something closer to 11 something.
Several people were talking about subs with Chris before this wod, so I tried to just slip in my own sub note-"Oh, yeah, I am going to row too, ok?"
It didn't work...I ran.
Monday, July 18, 2011
I will climb the rope...
all the way to the top.
Front Squats 4x3
I made it to 133 and just used that for three sets.
I was far more consumed with the rope climbs we were to complete in between our front squats...As someone who can't complete even ONE gymnastic move without assistance, the propensity of trainers to super-set pull ups, dips, rope climbs, HSPU, (cartwheels or some other totally crazy movement that they don't actually make us try, but I need some more stuff here to make it sound worse than it really is) is not fully appreciated by me. Sometimes I just ignore the instructions and sometimes I try.
There was no escaping the rope climbing attempts this week. I could not hide, and really while part of me wanted to hide, part of me didn't want to. I want to climb that rope! Why do I want to climb it? Because it is there, and because I go to a CrossFit gym to be pushed and encouraged out of my comfort zone into trying and accomplishing things that I couldn't do before. This is why I need all of my CF trainers, someone has to hold me accountable sometimes and not let me give up.
Attempt 1-clamp on and try to move, no movement
Attempt 2-clamp on and try to move, maybe 2 inches of movement
Attempt 3-clamp on and try to move, and I moved! This time when I willed my legs to move up the rope, they did it! So I made it half way up the rope. And then I kind got pretty worried about how I was going to get down, so I decided to stop there.
But I climbed the rope, even if it wasn't all the way to the top. I'll save that for next time. :)
It is amazing just how dramatic I can make a partial rope climb, isn't it?!?
WOD
3 rounds
6 power cleans 83# (subbed these for the power snatches)
12 push ups
24 box jumps 16"
Time: 8:11
What could have made this wod better? Probably some 400 m runs and burpees, and then this would have been all kinds of awesome wodness. But fortunately for me, the runs and burpees were left off, and probably only Golden would ever be mean enough to put all of these things into one wod that I had to do.
Front Squats 4x3
I made it to 133 and just used that for three sets.
I was far more consumed with the rope climbs we were to complete in between our front squats...As someone who can't complete even ONE gymnastic move without assistance, the propensity of trainers to super-set pull ups, dips, rope climbs, HSPU, (cartwheels or some other totally crazy movement that they don't actually make us try, but I need some more stuff here to make it sound worse than it really is) is not fully appreciated by me. Sometimes I just ignore the instructions and sometimes I try.
There was no escaping the rope climbing attempts this week. I could not hide, and really while part of me wanted to hide, part of me didn't want to. I want to climb that rope! Why do I want to climb it? Because it is there, and because I go to a CrossFit gym to be pushed and encouraged out of my comfort zone into trying and accomplishing things that I couldn't do before. This is why I need all of my CF trainers, someone has to hold me accountable sometimes and not let me give up.
Attempt 1-clamp on and try to move, no movement
Attempt 2-clamp on and try to move, maybe 2 inches of movement
Attempt 3-clamp on and try to move, and I moved! This time when I willed my legs to move up the rope, they did it! So I made it half way up the rope. And then I kind got pretty worried about how I was going to get down, so I decided to stop there.
But I climbed the rope, even if it wasn't all the way to the top. I'll save that for next time. :)
It is amazing just how dramatic I can make a partial rope climb, isn't it?!?
WOD
3 rounds
6 power cleans 83# (subbed these for the power snatches)
12 push ups
24 box jumps 16"
Time: 8:11
What could have made this wod better? Probably some 400 m runs and burpees, and then this would have been all kinds of awesome wodness. But fortunately for me, the runs and burpees were left off, and probably only Golden would ever be mean enough to put all of these things into one wod that I had to do.
Sunday, July 17, 2011
the good and the bad
Open Gym
Back Squats
7x3 at 185#
400 m run with 3 min rest
x3
Weighted Box Jumps
16 in box
25# DB
5x3
I knew I needed to run. I knew I needed to do some box jumps. I wasn't sure what else I should do, so I wandered around for a little bit. My quads were still a little sore, so I suddenly knew what I needed to do! Squat. As hard as it was to start and as much as my legs complained during that first set, I knew that my legs would feel back to normal after I was done. And it worked.
Doing squats on a day that I run and jump is also good for my morale. You can't just do what you struggle with or it gets pretty tedious!
Back Squats
7x3 at 185#
400 m run with 3 min rest
x3
Weighted Box Jumps
16 in box
25# DB
5x3
I knew I needed to run. I knew I needed to do some box jumps. I wasn't sure what else I should do, so I wandered around for a little bit. My quads were still a little sore, so I suddenly knew what I needed to do! Squat. As hard as it was to start and as much as my legs complained during that first set, I knew that my legs would feel back to normal after I was done. And it worked.
Doing squats on a day that I run and jump is also good for my morale. You can't just do what you struggle with or it gets pretty tedious!
The end of the week
Last week was a good week at the gym, even though I wasn't very good about blogging.
Thursday
Back Squat 3RM
255#
Super happy with this. I am currently in a great place in my training, with time and effort given to strength and time and effort given to conditioning. I love being strong, and I have worked hard to get to where I am. I also want to be confident and able to move my body quickly and effectively. I have lost a few pounds, kept up my strength and endured a lot more running, so I am quite happy with this max, happy to be in this place.
WOD
400 m run
OHS 65# 15-12-9-6-3
Ball slam 25# 30-24-18-12-6
400 m run
Time: 15:57
We had the choice of kettlebell swings or ball slams. I chose ball slams...About half-way through I was wishing I had gone with KBS, but in reality I think they were both hard. There was just no getting around the "pleasantness" of this wod.
Friday
3 rounds, not for time
10 OHS, bar only
10 K2E
10 push ups
1 rope climb
Rope climb progress-I can clamp on and move about 2 inches. Then I give up.
Snatch deadlift
worked up to 93#x2
Power snatch
easy work at 53#
WOD
5 rounds, 2 minutes each
1 min airdyne
10 GHD sit ups, rest remainder of minute
Max cal on round 5: 18
Max cal on the previous rounds: maybe about 11
I was tired on Friday, so the work above worked out well for me. More than anything, my quads were shot, so almost every possible wod sounded impossible, but this one worked out well.
Thursday
Back Squat 3RM
255#
Super happy with this. I am currently in a great place in my training, with time and effort given to strength and time and effort given to conditioning. I love being strong, and I have worked hard to get to where I am. I also want to be confident and able to move my body quickly and effectively. I have lost a few pounds, kept up my strength and endured a lot more running, so I am quite happy with this max, happy to be in this place.
WOD
400 m run
OHS 65# 15-12-9-6-3
Ball slam 25# 30-24-18-12-6
400 m run
Time: 15:57
We had the choice of kettlebell swings or ball slams. I chose ball slams...About half-way through I was wishing I had gone with KBS, but in reality I think they were both hard. There was just no getting around the "pleasantness" of this wod.
Friday
3 rounds, not for time
10 OHS, bar only
10 K2E
10 push ups
1 rope climb
Rope climb progress-I can clamp on and move about 2 inches. Then I give up.
Snatch deadlift
worked up to 93#x2
Power snatch
easy work at 53#
WOD
5 rounds, 2 minutes each
1 min airdyne
10 GHD sit ups, rest remainder of minute
Max cal on round 5: 18
Max cal on the previous rounds: maybe about 11
I was tired on Friday, so the work above worked out well for me. More than anything, my quads were shot, so almost every possible wod sounded impossible, but this one worked out well.
Tuesday, July 12, 2011
Sticking with It
Deadlifts 5x2 at 215#
WOD
3 rounds
10 thrusters 85#
10 burpees
Time-6:
The last time I did this wod was a loooong time ago, but it is always reassuring to see improvement, and this time I did it without a rack.
I am also glad that I went ahead and wrote down that I was planning on this being a good week. Sometimes stating/writing intentions and goals gives me the extra push I need to do the work. Before we started this wod, I had a mental battle for at least 10 minutes-Should I rx it or not? How long would this take me if I rx'd it? Would it be worth it? Did I really care? Could I think of any good reason to not use 85#? But remembering that I intended to really focus on my work and push myself this week helped me make the decision to put the 85# on the bar and to commit to this wod.
Then 2 min rest followed by 30 DU attempts.
I got zero DUs today. Bleh.
Then running-
200m/1min rest x3
Then good mornings-
7x3
103#
WOD
3 rounds
10 thrusters 85#
10 burpees
Time-6:
The last time I did this wod was a loooong time ago, but it is always reassuring to see improvement, and this time I did it without a rack.
I am also glad that I went ahead and wrote down that I was planning on this being a good week. Sometimes stating/writing intentions and goals gives me the extra push I need to do the work. Before we started this wod, I had a mental battle for at least 10 minutes-Should I rx it or not? How long would this take me if I rx'd it? Would it be worth it? Did I really care? Could I think of any good reason to not use 85#? But remembering that I intended to really focus on my work and push myself this week helped me make the decision to put the 85# on the bar and to commit to this wod.
Then 2 min rest followed by 30 DU attempts.
I got zero DUs today. Bleh.
Then running-
200m/1min rest x3
Then good mornings-
7x3
103#
Monday, July 11, 2011
I was too lazy to post last week.
But even if I had, it just would have been stuff like-
Wow! Clearly the squat clean thruster is the coolest move, because we did a lot of them last week. Who likes those things? The truth is this-thrusters are not good, no one likes them. Squat clean thrusters are even more not good, everyone hates them.
And all of my workouts last week were really taxing after being sick, and I felt like a weakling, and I went home totally spent after each class. It was hard.
I have determined that this week will be different.
I am going to be mentally prepared to work hard.
I am going to eat enough food.
I am going to get some more sleep.
Monday, Day 1 of my week of fabulous training
100 m row sprints x4
Totally forgot to note my time on the first two...
sprint 3= :21
sprint 4= :20.5
Almost makes me want to try an all out, record-board sprint
Front Squat
125x2
145x2
165x2
180x2
195 fail
WOD
100 KBS 35#
3 burpees for every rest
Time-5:41
I will admit that this one really surprised me. I was pretty sure that I was going to KILL the 35# kettlebell swings.
I wanted to be done, like really, really done around 60. The only way to finish this one strongly was for me to just stop thinking and swing at an even controlled pace. Not thinking about how many I had done versus how many were left, or how tired I was getting, or how much harder this was than I had expected. I just.had.to.do.it
I was going to try for 50/50. I knew that was a lofty goal, but I usually aim for the opposite, like telling myself to just do sets of 10. So I managed to keep to 37/37/26, but my burpees were kind of leisurely, to say the least.
Then I ran
400m, rest
200m, rest
100m, rest
100m, rest
GHD
3x10
Side Bends
2x10 44#
And then I had a frozen yogurt...
It was delicious and the company was pretty great too.
Wow! Clearly the squat clean thruster is the coolest move, because we did a lot of them last week. Who likes those things? The truth is this-thrusters are not good, no one likes them. Squat clean thrusters are even more not good, everyone hates them.
And all of my workouts last week were really taxing after being sick, and I felt like a weakling, and I went home totally spent after each class. It was hard.
I have determined that this week will be different.
I am going to be mentally prepared to work hard.
I am going to eat enough food.
I am going to get some more sleep.
Monday, Day 1 of my week of fabulous training
100 m row sprints x4
Totally forgot to note my time on the first two...
sprint 3= :21
sprint 4= :20.5
Almost makes me want to try an all out, record-board sprint
Front Squat
125x2
145x2
165x2
180x2
195 fail
WOD
100 KBS 35#
3 burpees for every rest
Time-5:41
I will admit that this one really surprised me. I was pretty sure that I was going to KILL the 35# kettlebell swings.
I wanted to be done, like really, really done around 60. The only way to finish this one strongly was for me to just stop thinking and swing at an even controlled pace. Not thinking about how many I had done versus how many were left, or how tired I was getting, or how much harder this was than I had expected. I just.had.to.do.it
I was going to try for 50/50. I knew that was a lofty goal, but I usually aim for the opposite, like telling myself to just do sets of 10. So I managed to keep to 37/37/26, but my burpees were kind of leisurely, to say the least.
Then I ran
400m, rest
200m, rest
100m, rest
100m, rest
GHD
3x10
Side Bends
2x10 44#
And then I had a frozen yogurt...
It was delicious and the company was pretty great too.
Monday, July 4, 2011
Friday, July 1, 2011
Cleaning the Closets
Both packing for my recent trip away and realizing that I really needed to take in the waist on my favorite skirt, made me think about my clothes. Again.
It was time to clean out my closets, time to yet again get rid of those things that are too big, things that I never really liked anyway but owned just because they fit, things that I am committed to not ever needing. It was time to get rid of all of those things.
I have cleaned out these closets many times. Each time it is refreshing and renewing. But the interesting thing is that each time I have set aside the time to do this, I have left a few things behind. I have left a few items that I know are too big. I have left a few that I don't really like to wear.
As much as I want to move on and embrace the me of right now, I have held on to some of that old me. There is no doubt that the holding on is fear. I know that I have a fear of putting all that weight back on. I am afraid that I will wake up one day and need those fat clothes.
I've done it before. I've lost 40 or 50 pounds before. And I've put it all back on.
So there is always some fear. If you haven't been through this, I am not quite sure if you can know the instense, consuming fear that comes with seeing that you have put on 8 pounds. That feeling is horrible, even though you know full well why it happened.
You see, I know from experience how easy it is for that 8 to turn into 18, and then when you have put 20 pounds back on it becomes harder and harder to not give up. And then when you really start to give up, you are back where you started.
But this time, that 8 did not turn into 18. It came off. I worked it off. I went back to what I knew I needed to do, and I just got to work. I had to be honest with myself and honest with a few other people. I needed to not pretend it hadn't happened or that I didn't know what to do.
I think that some of those fears will always be there, but they are lessening. My physical being is so changed, so improved, and I am committed to the change in me. It wasn't easy, and it isn't easy. But it is good.
Trust me, sometimes I am able to clean things without thinking so much, but sometimes the extra time it takes to sort and fold is a good time to think about things that can get ignored.
And cleaning the closets is a good thing, thinking deeply or not. There are many things in life to be held on to and cherished. Underwear that doesn't fit just isn't one of those things.
It was time to clean out my closets, time to yet again get rid of those things that are too big, things that I never really liked anyway but owned just because they fit, things that I am committed to not ever needing. It was time to get rid of all of those things.
I have cleaned out these closets many times. Each time it is refreshing and renewing. But the interesting thing is that each time I have set aside the time to do this, I have left a few things behind. I have left a few items that I know are too big. I have left a few that I don't really like to wear.
As much as I want to move on and embrace the me of right now, I have held on to some of that old me. There is no doubt that the holding on is fear. I know that I have a fear of putting all that weight back on. I am afraid that I will wake up one day and need those fat clothes.
I've done it before. I've lost 40 or 50 pounds before. And I've put it all back on.
So there is always some fear. If you haven't been through this, I am not quite sure if you can know the instense, consuming fear that comes with seeing that you have put on 8 pounds. That feeling is horrible, even though you know full well why it happened.
You see, I know from experience how easy it is for that 8 to turn into 18, and then when you have put 20 pounds back on it becomes harder and harder to not give up. And then when you really start to give up, you are back where you started.
But this time, that 8 did not turn into 18. It came off. I worked it off. I went back to what I knew I needed to do, and I just got to work. I had to be honest with myself and honest with a few other people. I needed to not pretend it hadn't happened or that I didn't know what to do.
I think that some of those fears will always be there, but they are lessening. My physical being is so changed, so improved, and I am committed to the change in me. It wasn't easy, and it isn't easy. But it is good.
Trust me, sometimes I am able to clean things without thinking so much, but sometimes the extra time it takes to sort and fold is a good time to think about things that can get ignored.
And cleaning the closets is a good thing, thinking deeply or not. There are many things in life to be held on to and cherished. Underwear that doesn't fit just isn't one of those things.
Wednesday, June 29, 2011
Rowing Deals and Paleo Zone
Back in the gym, after a great, relaxing week away.
Overhead Squat
45x5
65x5
75x5
80x5
85x3
That was taxing on my wrists, and I should have taped them up. I guess it has been a long time since I have worked on sets of 5, but I know what I need to do.
WOD
7 rounds on a 1 minute interval
5 Clean and Jerks-Grace style 83#
Max calories row
Do 5 c&j, rest remainder of minute, row for max cals in 1 minute, repeat for 7 rounds.
I actually did the first round with 103, but those jerks were so, so hard for me today, so I went back down to 83. And even though I was keeping track of my rounds, 7 is apparently a really high number for my brain. I still had rounds to finish long after others were done, so I either took way too long to get into the rower each round, or I just did 8 rounds. But being the accommodating coach that he is, Sam didn't want to be stop and assume I had miscounted. He wanted to make a deal: row a final 100m under a 2 min pace, and I wouldn't have to run today.
That decision was made in just under a blink of the eye.
I don't think I have ever chosen to run instead of row.
And in other news, I think I am going to paleo-zone things for a little while. My weight has been going down again, but I'd like to take some of this flexible time I have during the summer to make sure I am maximizing my work.
And since there is no reason to wait, I'll start it up tomorrow. So tonight I'm doing some cooking-
Sausage and leek saute
Asian meatballs
Mediterranean Turkey
Sauteed Asparagus
Steamed Green Beans
and I'll slice up some fresh veggies for salad
Overhead Squat
45x5
65x5
75x5
80x5
85x3
That was taxing on my wrists, and I should have taped them up. I guess it has been a long time since I have worked on sets of 5, but I know what I need to do.
WOD
7 rounds on a 1 minute interval
5 Clean and Jerks-Grace style 83#
Max calories row
Do 5 c&j, rest remainder of minute, row for max cals in 1 minute, repeat for 7 rounds.
I actually did the first round with 103, but those jerks were so, so hard for me today, so I went back down to 83. And even though I was keeping track of my rounds, 7 is apparently a really high number for my brain. I still had rounds to finish long after others were done, so I either took way too long to get into the rower each round, or I just did 8 rounds. But being the accommodating coach that he is, Sam didn't want to be stop and assume I had miscounted. He wanted to make a deal: row a final 100m under a 2 min pace, and I wouldn't have to run today.
That decision was made in just under a blink of the eye.
I don't think I have ever chosen to run instead of row.
And in other news, I think I am going to paleo-zone things for a little while. My weight has been going down again, but I'd like to take some of this flexible time I have during the summer to make sure I am maximizing my work.And since there is no reason to wait, I'll start it up tomorrow. So tonight I'm doing some cooking-
Sausage and leek saute
Asian meatballs
Mediterranean Turkey
Sauteed Asparagus
Steamed Green Beans
and I'll slice up some fresh veggies for salad
Monday, June 27, 2011
DC
Apartment Gym WOD
Run 1 mile on the treadmill
21-18-15-12-9-6-3
DB swings 35#
squats
Not timed
Yep, I ran inside on the treadmill, even though I could have run outside, enjoying the wide outdoors of DC. But hmmm, be inside where it is air-conditioned or outside in the humid hotness of the East Coast. I chose the cool indoors and it was still nice and warm by the time I was done.
It felt good to do some sort of workout today, although I have enjoyed all of my walking. If only I had rings, all would be perfect.
Run 1 mile on the treadmill
21-18-15-12-9-6-3
DB swings 35#
squats
Not timed
Yep, I ran inside on the treadmill, even though I could have run outside, enjoying the wide outdoors of DC. But hmmm, be inside where it is air-conditioned or outside in the humid hotness of the East Coast. I chose the cool indoors and it was still nice and warm by the time I was done.
It felt good to do some sort of workout today, although I have enjoyed all of my walking. If only I had rings, all would be perfect.
Wednesday, June 22, 2011
Georgetown
Walking, walking, walking.
I had some grand plans to visit a CrossFit box while here in D.C., but that honestly isn't likely to happen. It is pretty much a big pain to get to a box while you are on vacation. I have a few more days, so we will see.
I did spend several hours just walking the neighborhoods of Georgetown this afternoon. I love seeing new neighborhoods, the fabulous row houses, the wonderful shutters, and people watching is a favorite pastime of mine. The weather was pretty good when I started out, but about half way through it got super muggy. Californians don't do well in the muggy heat...
And walking in the neighborhoods I was able to be entertained-
the guy at Starbucks who jumped up to open the door every time I stood up (to get the paper, to throw away my cup, to go to the bathroom...) a little awkward really.
the preppy college kids at Georgetown
the amazing lime green door on a row house
the prep schools soccer field with Adirondack chairs. I'd watch kids' soccer if I had chairs like that.
the line outside of DC Cupcake-crazy! Not to say that I don't want a gluten-free cupcake while I am here, but I will not stand in line for a cupcake.
the buildings! I love the architecture and the colors.
I had some grand plans to visit a CrossFit box while here in D.C., but that honestly isn't likely to happen. It is pretty much a big pain to get to a box while you are on vacation. I have a few more days, so we will see.
I did spend several hours just walking the neighborhoods of Georgetown this afternoon. I love seeing new neighborhoods, the fabulous row houses, the wonderful shutters, and people watching is a favorite pastime of mine. The weather was pretty good when I started out, but about half way through it got super muggy. Californians don't do well in the muggy heat...
And walking in the neighborhoods I was able to be entertained-
the guy at Starbucks who jumped up to open the door every time I stood up (to get the paper, to throw away my cup, to go to the bathroom...) a little awkward really.
the preppy college kids at Georgetown
the amazing lime green door on a row house
the prep schools soccer field with Adirondack chairs. I'd watch kids' soccer if I had chairs like that.
the line outside of DC Cupcake-crazy! Not to say that I don't want a gluten-free cupcake while I am here, but I will not stand in line for a cupcake.
the buildings! I love the architecture and the colors.
Tuesday, June 21, 2011
Great to be Outside
OHS
Didn't do this in an effort to speed up my shoulder recovery. It really is feeling much, much better, but I was aiming for no pain on Tuesday.
Front Squat
113x3
133 x 3
153 x 3
163 x 3 x 3
WOD
10 rounds
5 KBS 53#
1 sprint
With an unknown, yet practically perfect amount of rest between each round
It was super hot, so going out to the parking lot for this wod was perfect.
Then we finished with some CF yoga, which was mainly quiet and relaxing with some typical jokes and laughs punctuating our peace.
I finished with some side bends.
53# kb 12x3
Didn't do this in an effort to speed up my shoulder recovery. It really is feeling much, much better, but I was aiming for no pain on Tuesday.
Front Squat
113x3
133 x 3
153 x 3
163 x 3 x 3
WOD
10 rounds
5 KBS 53#
1 sprint
With an unknown, yet practically perfect amount of rest between each round
It was super hot, so going out to the parking lot for this wod was perfect.
Then we finished with some CF yoga, which was mainly quiet and relaxing with some typical jokes and laughs punctuating our peace.
I finished with some side bends.
53# kb 12x3
Sunday, June 19, 2011
Deep Thoughts on Box Jumps
Open Gym
My right shoulder was really, really tight and sore this morning. Deadhang pull ups seem to do that to me every single time...But when I am talking sore, I mean sore, sore. I did ice it, roll it, stretch and lax ball it, but nothing was seeming to help much.
It really hurt, but that didn't matter too much since I was already planning on squatting. The pain just meant that I had a really great excuse for not doing any of the wods that all the other gals were talking about. All was perfect until Morgan decided to do Christine. That was one I could have done. But does someone like me ever willingly choose to do Christine? Nope. So I had to admit that I really didn't want to do any girl or storm. I just wanted to squat. :)
Back Squat
185x5
215x3
225x1
235x1
255x1
275x1
Yes! That felt fabulous and fast.
Good Mornings
7x3 at 98#
No doubt about it, these are getting easier and easier. The first week I did these, my lower back, hips and hamstrings felt like they had just been used for the first time ever, but those muscles are adapting quickly.
Weighted Box Jumps 5x2
16 in box
30# DB
It was really hard to get that first jump with the 30#...If you don't know this yet, I have never really loved box jumps. It is one of those things where I think things like this-
I should be able to jump.
Everyone can jump, right?!?
Why am I so bad at jumping?!?
Why is it so scary to jump up to a box?
Will I ever get better at these or am I destined to be the box-jump impaired member forever?
And in fact I KNOW things like this-
I can jump, even if it's not very high.
I have gotten better. I used to step up onto plates. Then I stepped up onto the 12" box, then I jumped on the box and stepped down, then I stepped onto the 16" box, and so on and so on.
I can jump on the 20" box in a wod, even if I don't like to.
And now I can jump on the 16' box with 30# in each hand too.
And then I thought-
Jumping with 60 extra pounds in my hands puts me close to what I weighed when I started CF and box jumps, back when I was stepping up onto a 45# plate, not jumping at all. So I am considering this an awful lot of progress.
My right shoulder was really, really tight and sore this morning. Deadhang pull ups seem to do that to me every single time...But when I am talking sore, I mean sore, sore. I did ice it, roll it, stretch and lax ball it, but nothing was seeming to help much.
It really hurt, but that didn't matter too much since I was already planning on squatting. The pain just meant that I had a really great excuse for not doing any of the wods that all the other gals were talking about. All was perfect until Morgan decided to do Christine. That was one I could have done. But does someone like me ever willingly choose to do Christine? Nope. So I had to admit that I really didn't want to do any girl or storm. I just wanted to squat. :)
Back Squat
185x5
215x3
225x1
235x1
255x1
275x1
Yes! That felt fabulous and fast.
Good Mornings
7x3 at 98#
No doubt about it, these are getting easier and easier. The first week I did these, my lower back, hips and hamstrings felt like they had just been used for the first time ever, but those muscles are adapting quickly.
Weighted Box Jumps 5x2
16 in box
30# DB
It was really hard to get that first jump with the 30#...If you don't know this yet, I have never really loved box jumps. It is one of those things where I think things like this-
I should be able to jump.
Everyone can jump, right?!?
Why am I so bad at jumping?!?
Why is it so scary to jump up to a box?
Will I ever get better at these or am I destined to be the box-jump impaired member forever?
And in fact I KNOW things like this-
I can jump, even if it's not very high.
I have gotten better. I used to step up onto plates. Then I stepped up onto the 12" box, then I jumped on the box and stepped down, then I stepped onto the 16" box, and so on and so on.
I can jump on the 20" box in a wod, even if I don't like to.
And now I can jump on the 16' box with 30# in each hand too.
And then I thought-
Jumping with 60 extra pounds in my hands puts me close to what I weighed when I started CF and box jumps, back when I was stepping up onto a 45# plate, not jumping at all. So I am considering this an awful lot of progress.
Saturday, June 18, 2011
CrossFit Footballish Day
Bench Press
1RM-123#
And that was all I had in me today. I was hoping for 133, and I attempted that a couple of times. I just couldn't quite do it...
WOD
partnered with Angela
9-7-5-3
Deadlift 183#
Dead hang pull ups (with the green band)
1-2-3-4
Resisted Runs
Time-11:58
So that was hard. In fact I was getting just a little nauseous on those last resisted runs, and I could hardly wait to be done so I could just be on the ground, not moving.
It was a great workout though, once I was done with it and had recovered for about 15 minutes.
And guess what? I am tired now. Really tired actually.
1RM-123#
And that was all I had in me today. I was hoping for 133, and I attempted that a couple of times. I just couldn't quite do it...
WOD
partnered with Angela
9-7-5-3
Deadlift 183#
Dead hang pull ups (with the green band)
1-2-3-4
Resisted Runs
Time-11:58
So that was hard. In fact I was getting just a little nauseous on those last resisted runs, and I could hardly wait to be done so I could just be on the ground, not moving.
It was a great workout though, once I was done with it and had recovered for about 15 minutes.
And guess what? I am tired now. Really tired actually.
Friday, June 17, 2011
Bear Complex
1 hang clean + 1 jerk
1 clean + 1 jerk
I worked up to 3 sets at 93.
I chose to camp out there, trying to finish the second pull, open up my hips and keep the bar path accurate. I had mixed success, but I felt like I was making some progress.
WOD
5-4-3-2-1
Muscle Ups (scaled to 3 pull ups/3 ring dips for each MU)
Bear Complex 83#
Time 11:10
So, I completed the first bear complex and wanted to lower the weight. I just seemed like it was soooo hard to get that bar over my head. And this is how nice Sam was-he was going to let me change the weights if I wanted to!!! What, what!?!
Well, guess what? It will feel kind of slow and heavy when you try to just press it up. Using the legs a little bit to get that bar up made it totally doable. Like always though, I wasn't liking the behind the neck rack jerk part of the complex. I have never liked this movement, and I wonder if it might have to do with my shoulder flexibility/inflexibility.
The pulls ups and ring dips were banded of course, and I broke them up into all kinds of crazy combinations, in part to just break them up and in part to stay out of Golden's way while he did his muscle ups. I am kind of amazed that he didn't smack his head on the bar...Like I've said many times, that is why I don't do muscle ups, I don't want to knock myself out. It is wise decisions like this that keep me healthy and injury free, my friends.
1 clean + 1 jerk
I worked up to 3 sets at 93.
I chose to camp out there, trying to finish the second pull, open up my hips and keep the bar path accurate. I had mixed success, but I felt like I was making some progress.
WOD
5-4-3-2-1
Muscle Ups (scaled to 3 pull ups/3 ring dips for each MU)
Bear Complex 83#
Time 11:10
So, I completed the first bear complex and wanted to lower the weight. I just seemed like it was soooo hard to get that bar over my head. And this is how nice Sam was-he was going to let me change the weights if I wanted to!!! What, what!?!
Well, guess what? It will feel kind of slow and heavy when you try to just press it up. Using the legs a little bit to get that bar up made it totally doable. Like always though, I wasn't liking the behind the neck rack jerk part of the complex. I have never liked this movement, and I wonder if it might have to do with my shoulder flexibility/inflexibility.
The pulls ups and ring dips were banded of course, and I broke them up into all kinds of crazy combinations, in part to just break them up and in part to stay out of Golden's way while he did his muscle ups. I am kind of amazed that he didn't smack his head on the bar...Like I've said many times, that is why I don't do muscle ups, I don't want to knock myself out. It is wise decisions like this that keep me healthy and injury free, my friends.
Wednesday, June 15, 2011
Olympic Total
Snatch
93#
I still struggled with dropping under the bar, even though I pull it plenty high enough. I was doing super well on my warm ups-full snatches with no trouble, fluid motion, feeling good...there is improvement though since I didn't start to freeze up until 88# today, and it has been very hard for me to match this previous PR of 93#.
I.must.get.past.this! I am pulling the 93# bar all the way to my eyeballs, but then I just stop. Why do I stop? If you look at the series below, I breeze through image 1, 2, 3, 4, 5, and then stop at 6. And look at that-once the bar is that high, it hardly moves for the rest of the lift...humph.
Clean and Jerk
128# PR
Not the most beautiful clean by any means, but I fought for it. That is progress too as I am learning to really keep my elbows up, chest up, and core tight in order to not let go of the bar. The jerk was much better than the clean. I just tried to focus on tightening up before the lift and then dipping slower than I often do. This is very, very important for me, and the cue seems to make a big difference in my success.
All in all, it was a good day, and I really appreciate the encouragement from Sam and Jason N., even when I was getting pretty frustrated. I really needed that.
93#
I still struggled with dropping under the bar, even though I pull it plenty high enough. I was doing super well on my warm ups-full snatches with no trouble, fluid motion, feeling good...there is improvement though since I didn't start to freeze up until 88# today, and it has been very hard for me to match this previous PR of 93#.
I.must.get.past.this! I am pulling the 93# bar all the way to my eyeballs, but then I just stop. Why do I stop? If you look at the series below, I breeze through image 1, 2, 3, 4, 5, and then stop at 6. And look at that-once the bar is that high, it hardly moves for the rest of the lift...humph.
Clean and Jerk
128# PR
Not the most beautiful clean by any means, but I fought for it. That is progress too as I am learning to really keep my elbows up, chest up, and core tight in order to not let go of the bar. The jerk was much better than the clean. I just tried to focus on tightening up before the lift and then dipping slower than I often do. This is very, very important for me, and the cue seems to make a big difference in my success.
All in all, it was a good day, and I really appreciate the encouragement from Sam and Jason N., even when I was getting pretty frustrated. I really needed that.
Tuesday, June 14, 2011
Whoo-hoo! 55 Light Back Squats!!
Tuesday
It is even hotter in SC...so I was just one big pile of sweat after just a few minutes of class.
Deadlift
5 singles at 215#
All felt great, back felt great, I felt strong. And all of that makes perfect sense at that weight.
WOD
10, 8, 6, 4, 2
back squats 135#
burpees
box jumps 16"
2 min rest
then repeat with
9, 7, 5, 3, 1
Those wonderful legs of mine got tired very quickly on this one. :)
It is even hotter in SC...so I was just one big pile of sweat after just a few minutes of class.
Deadlift
5 singles at 215#
All felt great, back felt great, I felt strong. And all of that makes perfect sense at that weight.
WOD
10, 8, 6, 4, 2
back squats 135#
burpees
box jumps 16"
2 min rest
then repeat with
9, 7, 5, 3, 1
Those wonderful legs of mine got tired very quickly on this one. :)
It's Getting Kind of Hot in SC...
Sunday
I love open gym-
some light olympic lifting
Good Mornings
7x3 at 93#
Weighted Box Jumps
5x2 16" box 25# DB
100m runs x6
1 min rest between
Monday
Front Squat
sets of 2: 83, 113, 143, 163, 178, 183
(oops! It looks like I only got in 6 sets, not 7. As we all know, the magic of lifting only happens at certain numbers-singles, doubles, triples, or sets of 5 or 7.)
WOD
On the minute for 15 minutes:
2 power cleans-108x10, 103x5
5 push ups
1 sprint
This was hard, but working with this weight on the clean was definitely keeping me focused on a strong pull. This was rather taxing, and I sure wanted to give up on the last couple of rounds, but what do you know? I made it through, yet again!
**Edit-I realized that I should note here that it was actually so taxing that I just stayed down on the floor after one set of very slow push-ups, skipping the sprint. I was all out of steam, and I exercised my right to be defiant and stubborn and just take those few extra seconds on rest...
I love open gym-
some light olympic lifting
Good Mornings
7x3 at 93#
Weighted Box Jumps
5x2 16" box 25# DB
100m runs x6
1 min rest between
Monday
Front Squat
sets of 2: 83, 113, 143, 163, 178, 183
(oops! It looks like I only got in 6 sets, not 7. As we all know, the magic of lifting only happens at certain numbers-singles, doubles, triples, or sets of 5 or 7.)
WOD
On the minute for 15 minutes:
2 power cleans-108x10, 103x5
5 push ups
1 sprint
This was hard, but working with this weight on the clean was definitely keeping me focused on a strong pull. This was rather taxing, and I sure wanted to give up on the last couple of rounds, but what do you know? I made it through, yet again!
**Edit-I realized that I should note here that it was actually so taxing that I just stayed down on the floor after one set of very slow push-ups, skipping the sprint. I was all out of steam, and I exercised my right to be defiant and stubborn and just take those few extra seconds on rest...
Sunday, June 12, 2011
A really long post
We all know how very exciting it is to read about someone else's workouts and eating habits! I am fully aware that it is in fact quite boring and ridiculous to read these types of blogs, but I am going to revive this as a way to keep myself accountable and to have a quick reference of my work.
And if I revive the blog, trainers can always check here to get the real scoop on how their class truly went.
My week in review (warning, this got long...)
Monday
Back Squats-yeah
Rope Climbs-yuck
I am already very adept at the rope climb modification of pulling yourself up off the floor. I can do that over, and over, and over again. It never gets more interesting. So Cliff informed me that it was time to actually try to clamp on to the rope.
Did you know I have a fear of unknown physical challenges? I never think-Ooooh, cool, I just really want to climb that rope and see how it goes! I sure hope I make it all the way up and down without falling! Or-Yes, please, I am dying to try a handstand push up! Nope, I never think that. Ever. So it is a constant challenge to try these things, and that is one of the reasons I am here. I need to be challenged and pushed. I really think that is good for me. Sometimes I just wish I didn't think this.
Tuesday
I don't even remember now what we did in class, but I was exhausted. I had to go home and take a nap before going to the U2 concert that night. Alas, I remember more about the concert than that day's class. That is proof positive that I am not insanely obsessive about CF, right?
Wednesday
Donated blood, so I gave up class to save some lives. Again that might be a good sign that I am not obsessive?!?
Thursday
Since Jason teaches class all day, there is often some inkling of the WOD before I leave for the 4:30 class. My commitment to attending class this evening was tested as I found out what the WOD was right as I was leaving my house. Nancy. 5 rounds of 400 m runs. Oh, so dreaded.
I decided to stick with my plans and show up for class, but I spent the drive there working through my passionate plea for scaling. I was ready to present the facts, argue, whine, and maybe even cry if needed. I was prepared to communicate with words the very dark, dark place that I would be in if I was expected to complete Nancy as rx'd.
But Jason was ready for me. I didn't have to cry at all. He already had a scaling plan for me, like any great coach would. And even though the WOD was still very hard for me, I did the work I needed to do, and it was a great workout for me.
Friday
We had a back squat, burpee, power clean wod. It was hard. But I should have used 103 instead of 93 for the power cleans.
And I liked the WOD, even though it was hard because it was the great mix of hard (because burpees make it hard to breathe) and hard (because you have to focus and have your mind right to get the heavy back squats), and hard (because you are determined to nail every single power clean, short of breath or not).
And if I revive the blog, trainers can always check here to get the real scoop on how their class truly went.
My week in review (warning, this got long...)
Monday
Back Squats-yeah
Rope Climbs-yuck
I am already very adept at the rope climb modification of pulling yourself up off the floor. I can do that over, and over, and over again. It never gets more interesting. So Cliff informed me that it was time to actually try to clamp on to the rope.
Did you know I have a fear of unknown physical challenges? I never think-Ooooh, cool, I just really want to climb that rope and see how it goes! I sure hope I make it all the way up and down without falling! Or-Yes, please, I am dying to try a handstand push up! Nope, I never think that. Ever. So it is a constant challenge to try these things, and that is one of the reasons I am here. I need to be challenged and pushed. I really think that is good for me. Sometimes I just wish I didn't think this.
Tuesday
I don't even remember now what we did in class, but I was exhausted. I had to go home and take a nap before going to the U2 concert that night. Alas, I remember more about the concert than that day's class. That is proof positive that I am not insanely obsessive about CF, right?
Wednesday
Donated blood, so I gave up class to save some lives. Again that might be a good sign that I am not obsessive?!?
Thursday
Since Jason teaches class all day, there is often some inkling of the WOD before I leave for the 4:30 class. My commitment to attending class this evening was tested as I found out what the WOD was right as I was leaving my house. Nancy. 5 rounds of 400 m runs. Oh, so dreaded.
I decided to stick with my plans and show up for class, but I spent the drive there working through my passionate plea for scaling. I was ready to present the facts, argue, whine, and maybe even cry if needed. I was prepared to communicate with words the very dark, dark place that I would be in if I was expected to complete Nancy as rx'd.
But Jason was ready for me. I didn't have to cry at all. He already had a scaling plan for me, like any great coach would. And even though the WOD was still very hard for me, I did the work I needed to do, and it was a great workout for me.
Friday
We had a back squat, burpee, power clean wod. It was hard. But I should have used 103 instead of 93 for the power cleans.
And I liked the WOD, even though it was hard because it was the great mix of hard (because burpees make it hard to breathe) and hard (because you have to focus and have your mind right to get the heavy back squats), and hard (because you are determined to nail every single power clean, short of breath or not).
Tuesday, February 1, 2011
Squats make me happy
First, something very important for all you Paleo-eaters who are already stressing about Valentine's Day, check out this free Valentine sticker download for your fruit! I love it.
And then on to the boring stuff-
Sunday, I was back to squats. Squats make me happy.
I also did 6 rounds of row sprints
(1 min on/1 min off)
1. 273
2. 267
3. 262
4. 258
5. 255
6. 259
My goal was 260, and I guess I was just cutting things too close in my effort to not overdo it. But this was a tough, tough wod, just like it always is.
Monday was Olympic lifting, and I was in the O-lifting groove! I had so much fun, as is often the case when something we have worked a lot on actually goes well.
I ended the session with Butcher sprints, 1 high/1 low x4. All of the low bar sprints were awful, and my quads were on fire.
Sunday, January 30, 2011
Italian Sausage Saute
Trader Joe's Italian Sausage Saute
When I am in a hurry, I often make this type of dinner since so many vegetables from TJ's are chopped and ready to cook. I usually just take a bunch of stuff and throw it in a pan, but when I think about it a bit more first, it often turns out even yummier. :)
1 pkg. sweet Italian Chicken sausage, casing removed, crumbled and browned in a large saute pan
Then I deglaze the pan with some chicken broth or white wine.
Add julienned sun-dried tomatoes, chopped leeks, oregano, basil and thyme.
Then I finish with sliced zucchini and chopped green beans.
Season with salt and pepper.
I adore leeks, so just about anything I make with them becomes a new favorite!
Tuesday, January 11, 2011
A Lot of Work
Monday
Deadlift, halting
5x2 0r 3
123, 173, 203, 223x2
I was having a hard time with the halting.
WOD
done with a partner, Anna
2000 m row (split into 500 m rows)
150 KBS 35# (sets of 20)
100 burpees (sets of 10)
So...we finished the last exercise after the 20 minute cut off-
150 med ball toss sit ups 8#
Final time-28:40
We kept all the work evenly divided until the end of the burpees when I made Anna do 5 extra so that we could get the burpees all done RIGHT at the 20 minute cut off. It is a good thing that I was on top of things like that so I could correctly dole out the work load to make sure we got done in time.
This was a great every once in a while wod. ;-) It was exhausting, but it felt great to get all that work done. There was not one team in my class who finished before the cutoff, but we are all so hardcore, we finished any way. That is the wonderfulness of the 5pm class.
Tuesday
Snatch
5x3
58.5#
WOD
15-12-9
DB farmer's carry lunges 25#
DB thrusters
pull ups (GB)
Time-? don't remember
But those lunges seemed to last forever.
And since I have renewed my commitment to a real dead hang pull up, these band dead hangs are killing me. They don't throw my shoulders into all kinds of nastiness and pain, but it is super frustrating to not kip. It is sooooo sloooooow. But I need to work up to a dead hang, so I will just deal with it.
I can hardly believe that I contemplated trying this with the 30# DBs. The 25s were horrible enough, but I still feel like I should have been able to do it with the 30s.
But I really think I was too tired. I am just tired. That is what happens when you have to end Christmas vacation and go back to a regular work schedule. I am also starving right now. I'm in that fabulous place where I am hungry no matter what I eat.
So I am going to go to bed. The sleep will obviously be good for me, and if I am sleeping, I can't be eating...
Deadlift, halting
5x2 0r 3
123, 173, 203, 223x2
I was having a hard time with the halting.
WOD
done with a partner, Anna
2000 m row (split into 500 m rows)
150 KBS 35# (sets of 20)
100 burpees (sets of 10)
So...we finished the last exercise after the 20 minute cut off-
150 med ball toss sit ups 8#
Final time-28:40
We kept all the work evenly divided until the end of the burpees when I made Anna do 5 extra so that we could get the burpees all done RIGHT at the 20 minute cut off. It is a good thing that I was on top of things like that so I could correctly dole out the work load to make sure we got done in time.
This was a great every once in a while wod. ;-) It was exhausting, but it felt great to get all that work done. There was not one team in my class who finished before the cutoff, but we are all so hardcore, we finished any way. That is the wonderfulness of the 5pm class.
Tuesday
Snatch
5x3
58.5#
WOD
15-12-9
DB farmer's carry lunges 25#
DB thrusters
pull ups (GB)
Time-? don't remember
But those lunges seemed to last forever.
And since I have renewed my commitment to a real dead hang pull up, these band dead hangs are killing me. They don't throw my shoulders into all kinds of nastiness and pain, but it is super frustrating to not kip. It is sooooo sloooooow. But I need to work up to a dead hang, so I will just deal with it.
I can hardly believe that I contemplated trying this with the 30# DBs. The 25s were horrible enough, but I still feel like I should have been able to do it with the 30s.
But I really think I was too tired. I am just tired. That is what happens when you have to end Christmas vacation and go back to a regular work schedule. I am also starving right now. I'm in that fabulous place where I am hungry no matter what I eat.
So I am going to go to bed. The sleep will obviously be good for me, and if I am sleeping, I can't be eating...
Friday, January 7, 2011
The Shopping Flow Chart
Here is a shopping guide to help in this new year. This is one of the most basic rules I use to make food choices every day-is it real food? Simply avoiding processed foods of any kind cuts out junk and makes shopping easier on the pocket book.Monday, January 3, 2011
2011 Goals
I need to really get on this...
I mean, really how can one CrossFit without setting your yearly goals?
One of my goals to make goals that make sense this year...
Some of my 2010 goals were just flat out nonsensical. Shall I amuse you with them now?
1. 400m run-sub 1:55 (yep, I'm that slow!)
**so I hate running so much that I never even attempted a timed 400 m run, over the course of one full year. That means 12 months without ever thinking to time a 400 m run.
2. 500m row-sub 1:50
**goal met
3. OHS-115#
**goal met
4. C&J-135#
**made it to 123#
5. Grace-as Rx'd
**goal met
6. Pull Ups-get 3 real ones
**I can do 3 kipping pull ups on 3 different attempts...
7. Helen-as Rx'd
**what?!?! 3 pull ups, yet still do Helen with 36 pull ups? That one made a TON of sense.
8. Push Ups-25 unbroken
**I don't think I can do this one, but I should see where I am.
9. snatch-103#
**nope, just made it to 93#
So now I have to think about new goals.
I have a long list so far:
1. 1 deadhang pull up
2. 5 consecutive double-unders (maybe I should make that 2!)
3. Snatch-103#
4. Clean and Jerk-138#
5. string together 20" box jumps, cycle them without resetting each time
Class
Skill
1 PPress+1 PJerk+ 1 Split Jerk (hold 5 sec.)
63, 73, 83, 88x2
WOD
4 rounds
20 ball slams 25#
10 pull ups (BB)
Time: 6:22
After doing the push press wod yesterday, we all just knew that we were destined to have lots of arm work tonight. It never fails...And then we get reprimanded for not checking the strength calendar, but there was no calendar.
I like ball slams. I almost never mind them since they are something I can do without thinking-just pick up the ball, slam it into the ground, repeat...but tonight my arms were complaining loudly during the whole last two rounds.
I mean, really how can one CrossFit without setting your yearly goals?
One of my goals to make goals that make sense this year...
Some of my 2010 goals were just flat out nonsensical. Shall I amuse you with them now?
1. 400m run-sub 1:55 (yep, I'm that slow!)
**so I hate running so much that I never even attempted a timed 400 m run, over the course of one full year. That means 12 months without ever thinking to time a 400 m run.
2. 500m row-sub 1:50
**goal met
3. OHS-115#
**goal met
4. C&J-135#
**made it to 123#
5. Grace-as Rx'd
**goal met
6. Pull Ups-get 3 real ones
**I can do 3 kipping pull ups on 3 different attempts...
7. Helen-as Rx'd
**what?!?! 3 pull ups, yet still do Helen with 36 pull ups? That one made a TON of sense.
8. Push Ups-25 unbroken
**I don't think I can do this one, but I should see where I am.
9. snatch-103#
**nope, just made it to 93#
So now I have to think about new goals.
I have a long list so far:
1. 1 deadhang pull up
2. 5 consecutive double-unders (maybe I should make that 2!)
3. Snatch-103#
4. Clean and Jerk-138#
5. string together 20" box jumps, cycle them without resetting each time
Class
Skill
1 PPress+1 PJerk+ 1 Split Jerk (hold 5 sec.)
63, 73, 83, 88x2
WOD
4 rounds
20 ball slams 25#
10 pull ups (BB)
Time: 6:22
After doing the push press wod yesterday, we all just knew that we were destined to have lots of arm work tonight. It never fails...And then we get reprimanded for not checking the strength calendar, but there was no calendar.
I like ball slams. I almost never mind them since they are something I can do without thinking-just pick up the ball, slam it into the ground, repeat...but tonight my arms were complaining loudly during the whole last two rounds.
Starting Paleo
Several friends have asked what they need to know to make the switch to paleo eating. This is the time of year when we all start thinking about changes! Here are a few of my favorite sources of basic information-
Getting Started Tips
Robb Wolf's Getting Started
Robb Wolf's Sample Meal Plans
The Whole 30
Recipes
The Performance Menu
Everyday Paleo
Paleo Search Engine
Nell Stephenson
My advice to anyone making the switch is to focus first on your food quality, and know that once you are in the habit of buying and eating quality, real food you will be able to make changes to the combinations, timing, and quantity. If we are honest, we need to make manageable, accomplishable changes instead of getting wrapped up in reading and implementing everything that everyone says about paleo. Don't get caught up in feeling like you have to read all there is and get it all "right" from day one! Start eating the right foods: meat, vegetables, nuts, seeds and fruit.
If you make this your priority now, and give yourself time to really adjust to this (like a month), you will have plenty of time later to sweat the other details that many like to worry about. Later on you will be able to decide how many nuts you should eat each day, whether you should drink water with your meals, how many minutes after waking you should eat breakfast, whether vinegar is paleo or not, or any of the many things that paleo people can completely stress and debate over.
Getting Started Tips
Robb Wolf's Getting Started
Robb Wolf's Sample Meal Plans
The Whole 30
Recipes
The Performance Menu
Everyday Paleo
Paleo Search Engine
Nell Stephenson
My advice to anyone making the switch is to focus first on your food quality, and know that once you are in the habit of buying and eating quality, real food you will be able to make changes to the combinations, timing, and quantity. If we are honest, we need to make manageable, accomplishable changes instead of getting wrapped up in reading and implementing everything that everyone says about paleo. Don't get caught up in feeling like you have to read all there is and get it all "right" from day one! Start eating the right foods: meat, vegetables, nuts, seeds and fruit.
If you make this your priority now, and give yourself time to really adjust to this (like a month), you will have plenty of time later to sweat the other details that many like to worry about. Later on you will be able to decide how many nuts you should eat each day, whether you should drink water with your meals, how many minutes after waking you should eat breakfast, whether vinegar is paleo or not, or any of the many things that paleo people can completely stress and debate over.
The Paleo New Year:beef jerky
My wonderful family gives me lots of support as I keep working on this job of becoming fit and healthy, even when they give me Christmas presents!
One sister made me a big batch of these delicious paleo energy bars. They are fabulous! Not too sweet, plenty of good fat to keep you satiated, and very delicious. I'll be making some of my own in the weeks to come to help tide me over on the days when I am out all day and find it tough to fit in a regular meal.
My parents gave me a great meat cookbook, full of info on making your own bacon, sausage and jerky. So I am now on a quest to make the best paleo jerky I can-no sugar, soy or other questionable or undesirable contents. Last night I dried 9 trays of it, half with Italian seasoning, and half with a pepper garlic seasoning.
Initial observations are that homemade jerky tastes a lot more like actual beef. Have you ever noticed that many brands store bought jerky have plenty of seasoning, but then you realize that there really isn't much of the actual beef flavor? This homemade jerky tastes real. I also notice that without the sugar that is found in just about every type of commercial jerky, it seems to dry out a bit faster than I expected. It doesn't taste bad, but it is different.
WOD, Jan 2, 2011
Open Gym
Stefani picked the wod, but she takes no responsibility for the general "wonderfulness" of the wod since it came from Joc's class. Doing this one with Stefani, Melissa and Lindsay made it possible to actually finish the 20 minutes. I was ready to stop after 5 minutes...It also really helped to have Danny pushing us. That was a lot of push presses!!
AMRAP in 20 minutes
10 push press 63#
10 KBS 35#
10 Box Jumps 16"
Rounds-10
One sister made me a big batch of these delicious paleo energy bars. They are fabulous! Not too sweet, plenty of good fat to keep you satiated, and very delicious. I'll be making some of my own in the weeks to come to help tide me over on the days when I am out all day and find it tough to fit in a regular meal.
My parents gave me a great meat cookbook, full of info on making your own bacon, sausage and jerky. So I am now on a quest to make the best paleo jerky I can-no sugar, soy or other questionable or undesirable contents. Last night I dried 9 trays of it, half with Italian seasoning, and half with a pepper garlic seasoning.
Initial observations are that homemade jerky tastes a lot more like actual beef. Have you ever noticed that many brands store bought jerky have plenty of seasoning, but then you realize that there really isn't much of the actual beef flavor? This homemade jerky tastes real. I also notice that without the sugar that is found in just about every type of commercial jerky, it seems to dry out a bit faster than I expected. It doesn't taste bad, but it is different.
WOD, Jan 2, 2011
Open Gym
Stefani picked the wod, but she takes no responsibility for the general "wonderfulness" of the wod since it came from Joc's class. Doing this one with Stefani, Melissa and Lindsay made it possible to actually finish the 20 minutes. I was ready to stop after 5 minutes...It also really helped to have Danny pushing us. That was a lot of push presses!!
AMRAP in 20 minutes
10 push press 63#
10 KBS 35#
10 Box Jumps 16"
Rounds-10
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