CrossFit
Skill
Back Squat
63x3
83x3
103x3
133x3
153x3
163x3
173x3
Could have gone up, but I was not sand bagging this one. :) I just started too low. Doing these back squats did remind me that I need to practice dumping the weight because I never have, and I am afraid too... Not a good situation when the weight gets high...
Max Pull Ups: 5 with the blue band
Slow, yet steady improvement
WOD
9,6,3 Snatch 53#
21, 15, 9 Push Ups
21, 15, 9 Box Jumps
Time: 6:54
And for some more thoughts on my Thanksgiving post: I should explain that I am glad that there are people at the box who care enough and are kind enough to notice where everyone is in the WOD and what they need to push them through to the end. Without a doubt, this is part of the reason I love CF. Variations on this experience of finishing with the help of another Crossfitter have happened over and over, and I know that it is because of this that I have been able to get through many, many wods.
My post on Thanksgiving was written to reflect my own character flaw, not any problem I have with what happened. See, I am proud. In CF terms, I am still learning to check my ego at the door. I still have to fight my own tendency to back away from doing things that I know I can't excel in.
When I started the wod that morning, I knew that I was so, so far behind everyone else in that room. I knew that it would be tough to even finish. As I went out for the last run, it was the last thing I wanted to do. I was fighting the urge to cut the run to 200 m and call it quits. But I knew that I would regret that AFTER the wod was done, so I kept going. Because someone came out to run with me, I actually finished the run at a pace slightly faster than a walk. That is one of the great things about CF. I think the world of everyone mentioned in that post. :)
Monday, November 30, 2009
Sunday, November 29, 2009
Rest Day
I so enjoyed this rest day!
And wouldn't you know it but after feeling like I was seeing the clean rarely, I see it four times this last week. I am going to assume that the new bruises mean that I am actually racking the bar more on my actual shoulders.
And wouldn't you know it but after feeling like I was seeing the clean rarely, I see it four times this last week. I am going to assume that the new bruises mean that I am actually racking the bar more on my actual shoulders.
Saturday, November 28, 2009
5 out of 7
CrossFit
Skill
Walking Weighted Lunge 10, 8, 6, 4, 2, steps followed by one of Sam's "explosive" jumping drills
Started the reps at 33# and ended at 83#
(Might have sandbagged that one a bit...)
WOD
3 rounds at 73#
12 DL
9 pwr cleans
6 fr. squats
3 thrusters
100 m run
Time: 11:11
Skill
Walking Weighted Lunge 10, 8, 6, 4, 2, steps followed by one of Sam's "explosive" jumping drills
Started the reps at 33# and ended at 83#
(Might have sandbagged that one a bit...)
WOD
3 rounds at 73#
12 DL
9 pwr cleans
6 fr. squats
3 thrusters
100 m run
Time: 11:11
I made it to the box 5 days this week!
Diet
Breakfast: 3 bl. protein, 4 bl. fat, 0 bl. carbs
Post WOD Lunch: 4 bl. protein, 5 bl. fat, 1.5 bl carbs
Dinner: 4 bl. protein, 6 bl. fat, 4 bl. carbsThursday, November 26, 2009
Happy Thanksgiving
CrossFit Holiday WOD
Partner Chief
4 rounds
400 m run
AMRAP while partner runs
3 p. clean 63#
6 push ups
9 squats
Time: 19:12, 9 rounds for me
I knew I'd be running the last 400 meters by myself since none of my other slow running friends showed up. As I went out for the last run, I knew I was the only one left, so this is what was going through my mind: arrrgghhh! Sam is going to send someone out to run with me. I know it! I have avoided this for 5 months. I have carefully crafted my wods to avoid this very situation. How can this be happening now?!? Who is going to get the job of running me back to the box?
Then I see Cliff, unmistakable in those great socks, so now I can't stop and walk. I have to keep going. I know he is going to push me to the end.
Back to the thoughts in my head: Just. finish. Just. keep. going. Just remember that I willing show up for this stuff. And then, hey this wasn't as bad as I was expecting. I'm dying, but Cliff isn't, so I don't have to feel bad for him. What a great guy Cliff is!
It was good to know that even though I couldn't talk, I could still kind of laugh, thanks to that show of support that Golden offered with those 3 steps. It meant a lot to me, really it did.
**Whine Alert**
Read at your own risk
I am having a hard time not being 100% frustrated with my slow running. Again this morning I was so, so frustrated. So I have my two whiny explanations to push me through: 1) I had to run almost 1.5 miles this morning and I completed it. When I started CF 5 months ago, a 200 m. run was a struggle to complete without walking. So I must be making progress, really I must. 2) It is very possible that it was a dumb thing to be eating 2-3 blocks of carbs a day this week. The whole wod wiped me out way more than it should have, so I am thinking that cutting my carbs so low and doing CF three days in a row might have been a mistake.
Partner Chief
4 rounds
400 m run
AMRAP while partner runs
3 p. clean 63#
6 push ups
9 squats
Time: 19:12, 9 rounds for me
I knew I'd be running the last 400 meters by myself since none of my other slow running friends showed up. As I went out for the last run, I knew I was the only one left, so this is what was going through my mind: arrrgghhh! Sam is going to send someone out to run with me. I know it! I have avoided this for 5 months. I have carefully crafted my wods to avoid this very situation. How can this be happening now?!? Who is going to get the job of running me back to the box?
Then I see Cliff, unmistakable in those great socks, so now I can't stop and walk. I have to keep going. I know he is going to push me to the end.
Back to the thoughts in my head: Just. finish. Just. keep. going. Just remember that I willing show up for this stuff. And then, hey this wasn't as bad as I was expecting. I'm dying, but Cliff isn't, so I don't have to feel bad for him. What a great guy Cliff is!
It was good to know that even though I couldn't talk, I could still kind of laugh, thanks to that show of support that Golden offered with those 3 steps. It meant a lot to me, really it did.
**Whine Alert**
Read at your own risk
I am having a hard time not being 100% frustrated with my slow running. Again this morning I was so, so frustrated. So I have my two whiny explanations to push me through: 1) I had to run almost 1.5 miles this morning and I completed it. When I started CF 5 months ago, a 200 m. run was a struggle to complete without walking. So I must be making progress, really I must. 2) It is very possible that it was a dumb thing to be eating 2-3 blocks of carbs a day this week. The whole wod wiped me out way more than it should have, so I am thinking that cutting my carbs so low and doing CF three days in a row might have been a mistake.
Wednesday, November 25, 2009
PT Day with Joc!
CrossFit
Skill
Clean
43x1x3
53x1x3
63x1x3
73x1x3
83x1x2
Jerk
worked up to 83#
Agility Skill Work
cone shuffles 8x3
3-dot sprint x6
L run x8
180 degree run x6
Yeah, yeah! Today was lots of fun with the mix of lifting, talking, even the sprinting. I made some discernible progress on the clean today, thanks to the superb coaching, of course. Now I think the key will be to keep up enough days at the box to ensure I actually improve. After a wod last week with the jerk, I realized that I had just about forgotten that lift. As hard as I tried (which probably wasn't really that hard since it was in a wod) I knew I was just pressing it...
Tomorrow is Thanksgiving, and I will be carbo-loading, throwing those blocks to the wind. I love, love, love mashed potatoes. :) I will be making some concessions to paleo-zone: just made up a batch of jalapeno-bacon poppers and made some without the cream cheese. They are good without the cheese, but cream cheese is a pretty amazing addition to most things, and I do miss it here.
Skill
Clean
43x1x3
53x1x3
63x1x3
73x1x3
83x1x2
Jerk
worked up to 83#
Agility Skill Work
cone shuffles 8x3
3-dot sprint x6
L run x8
180 degree run x6
Yeah, yeah! Today was lots of fun with the mix of lifting, talking, even the sprinting. I made some discernible progress on the clean today, thanks to the superb coaching, of course. Now I think the key will be to keep up enough days at the box to ensure I actually improve. After a wod last week with the jerk, I realized that I had just about forgotten that lift. As hard as I tried (which probably wasn't really that hard since it was in a wod) I knew I was just pressing it...
Tomorrow is Thanksgiving, and I will be carbo-loading, throwing those blocks to the wind. I love, love, love mashed potatoes. :) I will be making some concessions to paleo-zone: just made up a batch of jalapeno-bacon poppers and made some without the cream cheese. They are good without the cheese, but cream cheese is a pretty amazing addition to most things, and I do miss it here.
Tuesday, November 24, 2009
Burpees are for Criminals
CrossFit
Skill: Bulgarian Split Squats
33x5
43x5
53x5
63x5
WOD
21-15-9
BB jump squats 53#
KBS 35#
Burpees
200 m run after each triplet
Me-12 something
Burpees kill me every time. At least I had no trouble keeping the 21 KBS unbroken this time!
Week 3 of the revamped CF life check-in:
Diet: paleo-zone with half carb blocks is going very well. I didn't have too many days of feeling rotten, and I have lost 3 lbs.
Workouts: I'm up to 4 days of CF a week. I seem to be just as able to lift and move as before the diet change-still able to lift heavy and still can't run. Amazingly enough, no miracles have occurred, and I still need to work hard.
I've also realized some other changes from CF-
-I'll go to the store now in my exercise clothes. Sorry for those years of mocking you, sis. Sometimes you just have to do it.
-I've given up my long-lived belief that women glow, men perspire and pigs sweat. I sweat now. A lot. I'll just have to hold out hope that I glow when I'm not in the gym.
-I'll go to CF now, even when I am tired or feel a little under the weather. And I actually feel better after the WOD. Still amazes me every time. (But them sometimes the headache just comes back a couple hours later...I think I need a lot more sleep tonight.)
Skill: Bulgarian Split Squats
33x5
43x5
53x5
63x5
WOD
21-15-9
BB jump squats 53#
KBS 35#
Burpees
200 m run after each triplet
Me-12 something
Burpees kill me every time. At least I had no trouble keeping the 21 KBS unbroken this time!
Week 3 of the revamped CF life check-in:
Diet: paleo-zone with half carb blocks is going very well. I didn't have too many days of feeling rotten, and I have lost 3 lbs.
Workouts: I'm up to 4 days of CF a week. I seem to be just as able to lift and move as before the diet change-still able to lift heavy and still can't run. Amazingly enough, no miracles have occurred, and I still need to work hard.
I've also realized some other changes from CF-
-I'll go to the store now in my exercise clothes. Sorry for those years of mocking you, sis. Sometimes you just have to do it.
-I've given up my long-lived belief that women glow, men perspire and pigs sweat. I sweat now. A lot. I'll just have to hold out hope that I glow when I'm not in the gym.
-I'll go to CF now, even when I am tired or feel a little under the weather. And I actually feel better after the WOD. Still amazes me every time. (But them sometimes the headache just comes back a couple hours later...I think I need a lot more sleep tonight.)
Sunday, November 22, 2009
Paleo Beef Stew
Paleo Beef Stew
Made to serve 10, scale as needed
5 lbs. cubed beef stew meat
1 bag frozen pearl onions
3 parsnips, sliced
3 turnips, sliced
3 carrots, sliced
~10 mushrooms
1 can tomato paste
1 cup white wine
3-4 cups beef broth (or chicken broth)
2 bay leaves
3-4 cloves garlic, chopped
6 springs of thyme
S&P
Season the beef cubes with salt and pepper and brown in a heavy pan. This works best if you brown them in small batches. Put all of the ingredients into a crock pot and cook for 7-8 hours. You can also cook this in a large stock pot on the stove, but it won't take as long and you'll have to watch the liquid level.
Open Gym
Cleans an endless number of times, trying to get past my current max of 103#. I really, really, really need to fix my form.
Made to serve 10, scale as needed
5 lbs. cubed beef stew meat
1 bag frozen pearl onions
3 parsnips, sliced
3 turnips, sliced
3 carrots, sliced
~10 mushrooms
1 can tomato paste
1 cup white wine
3-4 cups beef broth (or chicken broth)
2 bay leaves
3-4 cloves garlic, chopped
6 springs of thyme
S&P
Season the beef cubes with salt and pepper and brown in a heavy pan. This works best if you brown them in small batches. Put all of the ingredients into a crock pot and cook for 7-8 hours. You can also cook this in a large stock pot on the stove, but it won't take as long and you'll have to watch the liquid level.
Open Gym
Cleans an endless number of times, trying to get past my current max of 103#. I really, really, really need to fix my form.
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