November 27, 2010
SNPP 73x3x5
WOD
5 Rounds
6 snatch balance 43#
16 lateral hurdles 12"
10 KBS 35#
Time: 8:02
Loved the snatch balances in this one, and I didn't love the hurdles, but I was able to do them even though I was sure I wouldn't be able to.
November 28, 2010
Muscle Snatch 48x3x3
Front Squat
83x3
113x1
143x1
163x1
183x1
195x1 (PR!!) Yeah, super happy to get this one!
Butcher Sprints
2 rounds with 35# plates
Side Bends
1x10 35#
2x10 45#
November 29, 2010
Power Snatch
53x2
63x2
68.5x1x5
WOD
40 Squats
15 push ups
8 hang power cleans 73#
Time: 6:27
Hmmm, I failed to write down the number of rounds. I must have been still a little fuzzy brained.
GHD sit-ups
3x15
November 30, 2010
Front Squat
153x2x4
WOD
5 rounds
1 min max burpees
1 min rest
14/14/14/13/14=69
Certainly a wod that plays to my strengths. Burpees are fabulous, and this was just one great fabulous fest.
My two goals for this wod:
1. make every burpee an honest burpee with jumps down into the push up/flop on the floor and jumps back up from the floor. I wanted to have no burpees that included using my knees to ease my way down and up. Goal met. I was incredibly tempted to muddle some of those burpees, but I really wanted to cement the new pattern in my brain.
2. I wanted to never drop below 14 in a minute. Goal not met. And I tried really, really hard to get 15 on the last round and just.could.not.do.it!
December 2, 2010
Front Squat
worked up to-
163x1
173x1
The 173 was of questionable depth. Time for some super honest blog confession. Green tea right before the class+a lifting belt+front squats=a recipe for possible bladder control problems. It is true. This is my super honest confession of the year. I didn't really feel like dealing with it, so I just didn't go quite below parallel.
Monday, December 6, 2010
Friday, November 26, 2010
Thanksgiving Chief, year 2
Thanksgiving Day, November 25, 2010
Front Squat + Jerk
63x2+1
83x2+1
93x2+1
103x1+1
113x1+1
WOD
partner Chief with Sam Y
3 Rounds
AMRAP in 5 min
3 Power Cleans 83#
6 push ups
9 squats
1 min rest between rounds
Partners alternate the Chief sequence and while one is working, the other holds the plank position7+7 squats/7+5 squats/7 +2 squats
Try as I might, I could never get that last round finished! I loved, loved, loved this partner Chief. I almost didn't come to the Thanksgiving class when the memories of last year's Chief WOD came flooding back. But of course, I am very glad I made it in. I told my sister on the way in that if we had to do the running partner Chief, we'd have to be together and she would get to run 600m rounds while I ran 200. Then when I got home, I went back and read my entry from that wod.
Way back then I was still slightly overwhelmed by the shear eliteness of Cliff and Golden, so there was a lot of pressure from being the way, way, way slowest person in that wod. Ah the memories... And a year later, I still whine about running, and I am still often the slowest person in the wod. Now being slow doesn't bother me as much, and I am ever so slightly better at running, slightly being the operative word.
And then I went home and finished all of the preparations for our Thanksgiving feast. I am often asked if I cheat, so here is some photographic evidence of my cheat day-
The paleo foods-
Turkey, one smoked and one roasted
Sweet Potatoes
Paleo Stuffing
Brussel Sprouts
Green Beans with Bacon
pumpkin bars
Apps: vegetables, fruit, mini sausages
The non-paleo foods-
Cranberry sauce
gravy (thickened with potato starch and no one noticed the difference)
Cauliflower squash with asiago cheese
real, traditional mashed white potatoes
gluten free biscuit
whipped cream on my paleo bars
Apps-jalapenos stuffed with cream cheese and wrapped with bacon, artichoke jalapeno dip, m&ms
And wine and gluten-free beer
Wednesday, November 24, 2010
Ouch!
Back Squat
228.5 x2x3
3 box jumps between each set
The squats were kind of off tonight-rolling onto my toes, dropping too fast, feeling like they were heavy...but sometimes you just charge ahead and get the work done.
WOD
5 rounds
15 yd suitcase lunge 30# DBs
15 yd resisted run (with Anna)
Last time I did this wod with 20# DBs. This is also the first time in a long time that I have done resisted runs with my own sister. If you want to work less, it is certainly preferable to partner with someone not related to you. Non-relations (Black-hearted Kyle excepted) tend to be concerned about not resisting TOO hard, and might even be worried about breaking you. My own sister apparently had very little concern for this.
I can feel the effects of this wod very, very definitely. Apparently I have still not adapted to the combination of back squats, weighted lunges and resisted runs.
228.5 x2x3
3 box jumps between each set
The squats were kind of off tonight-rolling onto my toes, dropping too fast, feeling like they were heavy...but sometimes you just charge ahead and get the work done.
WOD
5 rounds
15 yd suitcase lunge 30# DBs
15 yd resisted run (with Anna)
Last time I did this wod with 20# DBs. This is also the first time in a long time that I have done resisted runs with my own sister. If you want to work less, it is certainly preferable to partner with someone not related to you. Non-relations (Black-hearted Kyle excepted) tend to be concerned about not resisting TOO hard, and might even be worried about breaking you. My own sister apparently had very little concern for this.
I can feel the effects of this wod very, very definitely. Apparently I have still not adapted to the combination of back squats, weighted lunges and resisted runs.
Tuesday, November 23, 2010
Thanksgiving Cooking-Paleo Pumpkin Pie Squares
Paleo Pumpkin Pie Squares
Ingredients:
Nut crust
1/2 a cup of pecans, chopped up as finely as possible
1 cup of almond flour
one squirt of honey
a dash of salt
4 tablespoons of coconut oil
Filling
1 1/2 cups of pumpkin puree (make sure you purchase pumpkin and not pumpkin pie filling that is pre sweetened)
3 eggs whisked
roughly 1/8 cup of honey
3/4 cup of full fat coconut milk
1 teaspoon of vanilla
3 teaspoons of cinnamon
1/2 a teaspoon of nutmeg
1/8 teaspoon of ground ginger
Preheat the oven to 375 degrees for the crust.
Mix all of the ingredients together for the crust and then press into a 9x9 baking dish lined with parchment paper. Bake until light brown. For me, this took 10 minutes, but it could take anywhere between 8-20 minutes. Remove the crust from the oven.
Combine all of the ingredients for the filling and pour on top of the nut crust. Lower the oven temp to 350 degrees and bake for 30 minutes. When finished, the middle will still be wobbly, but the edges will be set. Remove the pumpkin bars from the oven and let come to room temperature, at least 45 minutes. The pumpkin will solidify as it cools. Cut into bars and serve!
Ingredients:
Nut crust
1/2 a cup of pecans, chopped up as finely as possible
1 cup of almond flour
one squirt of honey
a dash of salt
4 tablespoons of coconut oil
Filling
1 1/2 cups of pumpkin puree (make sure you purchase pumpkin and not pumpkin pie filling that is pre sweetened)
3 eggs whisked
roughly 1/8 cup of honey
3/4 cup of full fat coconut milk
1 teaspoon of vanilla
3 teaspoons of cinnamon
1/2 a teaspoon of nutmeg
1/8 teaspoon of ground ginger
Preheat the oven to 375 degrees for the crust.
Mix all of the ingredients together for the crust and then press into a 9x9 baking dish lined with parchment paper. Bake until light brown. For me, this took 10 minutes, but it could take anywhere between 8-20 minutes. Remove the crust from the oven.
Combine all of the ingredients for the filling and pour on top of the nut crust. Lower the oven temp to 350 degrees and bake for 30 minutes. When finished, the middle will still be wobbly, but the edges will be set. Remove the pumpkin bars from the oven and let come to room temperature, at least 45 minutes. The pumpkin will solidify as it cools. Cut into bars and serve!
Monday, November 22, 2010
Mini Goals
Hang Power Clean + Power Clean
88.5x2x4
Got them all done, but they didn't really feel that remarkable.
WOD
3 rounds
200 m run
21 kettlebell swings 35#
12 burpees
Time:
So here are my wod reflections tonight-
I am trying to remember to set myself mini-goals, (as was presented in the goal-setting workshop) for the wods. I have been taking breaks during the wod far too often lately, so this is one of my personal self-corrections.
I ran the whole time I was outside on the runs-the whole time, even at the turn around.
I kept all the KBS unbroken.
I had a goal of actually jumping down and up for every burpee (instead of kind of stepping down) but I didn't make this one. My first burpee on rounds 2 and 3 were definitely more step and less jump, and I think I threw in a few other fakes a couple of times.
88.5x2x4
Got them all done, but they didn't really feel that remarkable.
WOD
3 rounds
200 m run
21 kettlebell swings 35#
12 burpees
Time:
So here are my wod reflections tonight-
I am trying to remember to set myself mini-goals, (as was presented in the goal-setting workshop) for the wods. I have been taking breaks during the wod far too often lately, so this is one of my personal self-corrections.
I ran the whole time I was outside on the runs-the whole time, even at the turn around.
I kept all the KBS unbroken.
I had a goal of actually jumping down and up for every burpee (instead of kind of stepping down) but I didn't make this one. My first burpee on rounds 2 and 3 were definitely more step and less jump, and I think I threw in a few other fakes a couple of times.
Friday, November 19, 2010
Dip, Drive
Front Squats
150x3x5
Chipping away at the front squat goal with a defined progression...little by little, week by week. My front squat is disproportionately low in comparison to my back squat, so I this is clearly a weakness that I need to chip away at.
WOD
3 rounds
200 m run
10 cleans 83#
10 front squats
10 shoulder to overhead
Time-18:14
Yep, that one took me 18 minutes and it felt like it was a really, really long 18 minutes. Jason graciously allowed me to scale the runs down from the 400 meters. That would have killed me or I would have had to scale the weight way down. So I was very, very happy with this compromise and really feel like it worked well for me.
The shoulder to overheads were not fun. I was just feeling super off and my regular jerks were very uncomfortable. I think that was because my timing was off. If you don't actually do it right, the dip of your legs provides no help and then the only way to get the bar up is to press it. That gets old really quickly! So I had to just stick with split jerks which are slower.
150x3x5
Chipping away at the front squat goal with a defined progression...little by little, week by week. My front squat is disproportionately low in comparison to my back squat, so I this is clearly a weakness that I need to chip away at.
WOD
3 rounds
200 m run
10 cleans 83#
10 front squats
10 shoulder to overhead
Time-18:14
Yep, that one took me 18 minutes and it felt like it was a really, really long 18 minutes. Jason graciously allowed me to scale the runs down from the 400 meters. That would have killed me or I would have had to scale the weight way down. So I was very, very happy with this compromise and really feel like it worked well for me.
The shoulder to overheads were not fun. I was just feeling super off and my regular jerks were very uncomfortable. I think that was because my timing was off. If you don't actually do it right, the dip of your legs provides no help and then the only way to get the bar up is to press it. That gets old really quickly! So I had to just stick with split jerks which are slower.
Thrusters, yeah!
Tuesday, November 16, 2010
Clean Deadlift
153x3x3
WOD
3 rounds
in 2:30 minutes
Row 200 m
10 Thrusters 83#
Max Rep Pull Ups-ring
12/7/9
1 min rest between rounds
The thrusters were really hard. They were the kind of hard that really make you regret loading the bar with that weight with single plates since i spent the first round wishing I could just strip off 10#. They were the kind of hard that make you think about shorting reps, and that's what I spent the second round thinking about. But they were the kind of hard that you know you can tackle, when you reach that last round and realize that the end is in sight and actually very possible.
And then after all of that, Kevin convinced me to run butcher sprints. I am weak and would have given up after 1 sprint, but I made it through 4, thanks to some encouragement.
Thursday, November 18, 2010
Clean Deadlift
153x3x3
WOD
3 rounds
in 2:30 minutes
Row 200 m
10 Thrusters 83#
Max Rep Pull Ups-ring
12/7/9
1 min rest between rounds
The thrusters were really hard. They were the kind of hard that really make you regret loading the bar with that weight with single plates since i spent the first round wishing I could just strip off 10#. They were the kind of hard that make you think about shorting reps, and that's what I spent the second round thinking about. But they were the kind of hard that you know you can tackle, when you reach that last round and realize that the end is in sight and actually very possible.
And then after all of that, Kevin convinced me to run butcher sprints. I am weak and would have given up after 1 sprint, but I made it through 4, thanks to some encouragement.
Thursday, November 18, 2010
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