Friday, January 13, 2012
2 Power Cleans+ 2 hang cleans
2 Power snatches+ 2 hang snatches
Power snatches are still light, but they feel great!
WOD
AMRAP in 10 minutes
Move odd objects, team wod
1 round is to move the following from one side of the gym to the middle of the gym
1 sled with 50#
2 sand bags 35/25
2 KB 53/35
2 Dballs 25/25
Fun wod! I was partners with Liz, and we tried several variations of moving our objects.
First, we loaded everything onto the sled and each took one side and pulled. That lasted 2 rounds, and it was hard from the very beginning. Not only was it heavy, Liz pulled faster than I did, so we had to try too much to stay in sync. So we took on the KBs, and one person took the sled, the other the KBs. That was better and lasted a few more rounds. Then we also took off the Dballs. At that point, having 1 person make 2 trips for the KBs and balls, while the other person took the sled was our best bet. We kept this up and managed to just finish 15 rounds.
Friday, January 13, 2012
Tuesday, January 10, 2012
Getting back into the swing of things...
Tuesday, January 10
Snatch Balance
43x2, 48x2, 53x2, 63x2, 73x2
WOD
4 Rounds
5 Thrusters 25# DB
10 Ball Slams 20#
20 Sit ups with the ball
Time-7:53
I like ball slams, no when it comes to gym movements I love ball slams, so with the low number of thrusters (which I don't like), I was ready and willing to do this wod. I have done a ton of sit ups lately, in wods and for extra fun after class, so I knew those would get tough quickly. They did.
After regular class, I went to our new Stretching and Mobility Class, a sorely needed class. Morgan is doing a great job leading us through a variety of mobility exercises and stretches. There is no doubt that we are a bunch of not-so-flexible CFers as each new pose elicits moans, groans, or gasps from someone.
Diet is getting better and better. Headaches and general grumpiness from completely cutting out that sugar that had allowed in over the last month seem to be over. My stomach is adjusting to less food, and so is my mind.
Snatch Balance
43x2, 48x2, 53x2, 63x2, 73x2
WOD
4 Rounds
5 Thrusters 25# DB
10 Ball Slams 20#
20 Sit ups with the ball
Time-7:53
I like ball slams, no when it comes to gym movements I love ball slams, so with the low number of thrusters (which I don't like), I was ready and willing to do this wod. I have done a ton of sit ups lately, in wods and for extra fun after class, so I knew those would get tough quickly. They did.
After regular class, I went to our new Stretching and Mobility Class, a sorely needed class. Morgan is doing a great job leading us through a variety of mobility exercises and stretches. There is no doubt that we are a bunch of not-so-flexible CFers as each new pose elicits moans, groans, or gasps from someone.
Diet is getting better and better. Headaches and general grumpiness from completely cutting out that sugar that had allowed in over the last month seem to be over. My stomach is adjusting to less food, and so is my mind.
Monday, January 9, 2012
Working Out in 2012
Sunday, January 7th
Deadlift
215#x5x2
WOD-
5 rounds
250 m row
7 bench press 43#
12 set ups (16")
Time: 10:34
I basically loved this wod. Admittedly I went very light on the BP, but I am just adding those movements again after my shoulder trouble. Light or not, I felt like I was able to work hard this entire wod, moving quickly from one movement to the next. And my shoulder felt great during the wod, after the wod, and still feels great the next day.
On the diet front, I am logging everything I eat into My Fitness Pal, using the handy iPhone app. Being committed to logging everything that goes into my mouth helps in two ways:
-it keeps my very accountable to my calorie, protein, fat and carb goals every day
-it keeps my from eating very small bites of random, maybe not so ideal food items. I have no desire to log 2 french fries that I swipe off some one's plate or one dried apricot, so it is better to pass.
There is no doubt that logging makes me more mindful and deliberate about my food choices. There are plenty of people who don't need this, but I have settled on the fact that I do need it right now.
Monday, January 8th
1 push press + 1 push jerk
53, 63, 73, 83
then push jerks
93, 103x2
Again, my shoulder feels great. I really focused on finishing the lift with my head through, and there is no doubt that all of my shoulder work, and the great help of Marcus, has increased my mobility. I am still not a supple leopard, but improving...
WOD
800 m row
40 hang power cleans 63#
40 sit ups
6 prowlers (10 yds)
100 m row
Time: 11:12
Another good wod. I made sure I sprinted the 100 m row under threat of having to row an 800 if I didn't actually sprint. The threat might have been a joke, but I would likely be the one called on it in the event that it wasn't a joke. So I sprinted.
Deadlift
215#x5x2
WOD-
5 rounds
250 m row
7 bench press 43#
12 set ups (16")
Time: 10:34
I basically loved this wod. Admittedly I went very light on the BP, but I am just adding those movements again after my shoulder trouble. Light or not, I felt like I was able to work hard this entire wod, moving quickly from one movement to the next. And my shoulder felt great during the wod, after the wod, and still feels great the next day.
On the diet front, I am logging everything I eat into My Fitness Pal, using the handy iPhone app. Being committed to logging everything that goes into my mouth helps in two ways:
-it keeps my very accountable to my calorie, protein, fat and carb goals every day
-it keeps my from eating very small bites of random, maybe not so ideal food items. I have no desire to log 2 french fries that I swipe off some one's plate or one dried apricot, so it is better to pass.
There is no doubt that logging makes me more mindful and deliberate about my food choices. There are plenty of people who don't need this, but I have settled on the fact that I do need it right now.
Monday, January 8th
1 push press + 1 push jerk
53, 63, 73, 83
then push jerks
93, 103x2
Again, my shoulder feels great. I really focused on finishing the lift with my head through, and there is no doubt that all of my shoulder work, and the great help of Marcus, has increased my mobility. I am still not a supple leopard, but improving...
WOD
800 m row
40 hang power cleans 63#
40 sit ups
6 prowlers (10 yds)
100 m row
Time: 11:12
Another good wod. I made sure I sprinted the 100 m row under threat of having to row an 800 if I didn't actually sprint. The threat might have been a joke, but I would likely be the one called on it in the event that it wasn't a joke. So I sprinted.
Ah, look who's back!
It's a new year, I have some new goals, and I am going back to the good old method of writing about the process.
I am fully resolved that this is the year I finish losing this weight. I am so thankful for how far I have come so far, but I am ready to just finish this. This means that I want to lose 35 lbs this year. At times that sounds like so much, but at other times it sounds like so little compared to the 65 already lost. And yes, that will equal 100 lbs when all is said and done.
So with the new year, I renewed my commitment to paleo-zone. There are a few things I had to grasp:
-I am eating too many calories to lose weight
-I am letting too much sugar creep back into my diet
-I am simply going to have to re-adjust to weighing and measuring
-I am going to have to eat simply to better manage my intake
-I am going to have to go back to the hard-nosed, no exceptions wacko who orders odd things at restaurants, eats before parties instead of at them, and packs food every day
It's not easy, but that is ok.
Week one was hard. But week one is done, and week 2 is starting off much better.
I am fully resolved that this is the year I finish losing this weight. I am so thankful for how far I have come so far, but I am ready to just finish this. This means that I want to lose 35 lbs this year. At times that sounds like so much, but at other times it sounds like so little compared to the 65 already lost. And yes, that will equal 100 lbs when all is said and done.
So with the new year, I renewed my commitment to paleo-zone. There are a few things I had to grasp:
-I am eating too many calories to lose weight
-I am letting too much sugar creep back into my diet
-I am simply going to have to re-adjust to weighing and measuring
-I am going to have to eat simply to better manage my intake
-I am going to have to go back to the hard-nosed, no exceptions wacko who orders odd things at restaurants, eats before parties instead of at them, and packs food every day
It's not easy, but that is ok.
Week one was hard. But week one is done, and week 2 is starting off much better.
Tuesday, October 4, 2011
Bear Crawls are Evil
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. :)
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. :)
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.
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