So, figured I'd blog about this one since I haven't in a while, and well...I still feel stupid! Last Monday night, I did the rowing/TTB/pushup WOD, and happily finished within the cap on all 4 rounds. Was psyched and decided to stay to cheer on the Spicy girls through it at the 8pm. After they finished, I was messing around on the bar upstairs for a bit, doing some TTB's. I think I forgot where I was for a minute, decided to kip really hard, and bam! Smacked my head into the metal above my face. Thought it was just a head bonk, until I saw the look on everyone's face and felt the blood drip down. Thank goodness for Kurt and Ben who were wonderful, and of course Glenn who took such good care of me...
Got a pretty nice cut between my eyebrows, probably a mild concussion, 4 stitches and a dose of humility. Seriously, what the hell was I thinking???!!!! I suppose everyone has stupid moments...but for real????? I gotta make up a good story about this one...suggestions welcome. I'm kind of nervous to come back into the box for fear of ridicule! :=)
So, I have taken the week off of crossfit. I'm guessing the sleep deprivation has added up and probably contributed to my stupidity that night, I was pretty tired before I came in. I'll head back on tuesday, 1 week after the incident. I was due for a week off anyway, I try to reset the clocks every so often with crossfit and allow for some recovery time.
I suppose the upside is...my knee feels pretty good.
Saturday, December 18, 2010
Thursday, November 4, 2010
75%
A quick recap here. First off, so excited! Hit a new PR on my bench press, by 10#'s!!!!! I benched 75#'s yesterday, which is approximately 75% of my body weight! Super exciting!
Am pain free, and my legs are looser than they ever have been. Not that they are loose by any way, shape, or form. No pain on the foam roller today either! Yay!
Yesterday's MetCon:
15-12-9-6-3 of
-Toe to bars
-Pushups (rx'ed, with my head up and chest hitting the ground)
-Situps
-Pullups
16:01
I actually strung sets of 2-3 pullups. By the end, I was doing singles, but I did string a few here and there. I also tore. Interestingly, I tore on my palms the last time we did lots of toe to bars. I wonder what that's about....
Post Wod:
3 min plank: 1:30, 30, 30, 30
Nutrition was solid yesterday. Can't really remember, but did culminate with home made chicken thai curry from scratch with coconut milk, and all sorts of veggies, including okra! It was awesome. Got the recipe here...http://cavemanfood.blogspot.com/2008/08/coconut-chicken-curry.html I highly recommend this one!!!!
Am pain free, and my legs are looser than they ever have been. Not that they are loose by any way, shape, or form. No pain on the foam roller today either! Yay!
Yesterday's MetCon:
15-12-9-6-3 of
-Toe to bars
-Pushups (rx'ed, with my head up and chest hitting the ground)
-Situps
-Pullups
16:01
I actually strung sets of 2-3 pullups. By the end, I was doing singles, but I did string a few here and there. I also tore. Interestingly, I tore on my palms the last time we did lots of toe to bars. I wonder what that's about....
Post Wod:
3 min plank: 1:30, 30, 30, 30
Nutrition was solid yesterday. Can't really remember, but did culminate with home made chicken thai curry from scratch with coconut milk, and all sorts of veggies, including okra! It was awesome. Got the recipe here...http://cavemanfood.blogspot.com/2008/08/coconut-chicken-curry.html I highly recommend this one!!!!
Wednesday, November 3, 2010
Pain free!
No pain yesterday! I went up stairs, down stairs, and stood for long periods of time in weird positions doing surgery. All this mobility and glut isolation is working! Yay!
I'm still not going to rush it. My left leg still doesn't feel normal, but if I think about it, it hasn't in at least 6 months since I started to play ultimate again. I'm probably at my baseline, which admittedly is a really tight set of hip flexors, hamstrings, and IT bands. The goal is next week to do some deadlifts, row, and power anything. No squats, running, KBS, or box jumps for another 1.5 weeks. It's ok. The time now= no injuries later.
I will say...modifying workouts sucks. Being injured sucks. Doing workouts alone sucks.
Ok, I just had to get that out. I was tired, frustrated, and pissed off yesterday before going to the gym. I showed up anyway.
Tues 11/1
A1-A2
Weighted dead hangs and ring dips, 3-3-3
Deadhangs with 2.5-2.5-5lbs (failed on the 3rd here)
Ring dips: controlled negatives for a 5 count
I am at least 10lbs heavier than I was 4 months ago, so really it's like 12.5,12.5,15lbs for the deadhangs!
MetCon:
30-20-10
Power wall balls at 10#'s.
Banded pullups so I could go fast and get my HR up
Standing ring pushups
9:59
Went too light on the wall balls. All unbroken. Should have gone to 12#'s. Just didn't know how my leg was going to feel so I didn't chance it. Blue banded pullups were so much resistance I couldn't kip! Ha! I did all of these dead hang, did the first 30 unbroken, and then sets of 10 because of forearm/grip strength and the lack of being able to kip! Ring pushups were fine, I really focused on getting to full range of motion.
Nutrition:
6:15am 12 oz vanilla late
7:45 am 3 hard boiled egg whites and a banana
12:30pm: 1/2 of a salad with turkey, brocolli, cucumber, and tomato and 12 oz water, 1 snack size Snickers. (Shit!)
4pm: More water
Post WOD 8pm: Gatorade
9:15pm: Leftover spaghetti squash bolognese from the Cosmo Primal Girl recipe blog made with ground turkey, 1 scoop of Oberweiss chocolate/almond ice cream, some gatorade.
I'm still not going to rush it. My left leg still doesn't feel normal, but if I think about it, it hasn't in at least 6 months since I started to play ultimate again. I'm probably at my baseline, which admittedly is a really tight set of hip flexors, hamstrings, and IT bands. The goal is next week to do some deadlifts, row, and power anything. No squats, running, KBS, or box jumps for another 1.5 weeks. It's ok. The time now= no injuries later.
I will say...modifying workouts sucks. Being injured sucks. Doing workouts alone sucks.
Ok, I just had to get that out. I was tired, frustrated, and pissed off yesterday before going to the gym. I showed up anyway.
Tues 11/1
A1-A2
Weighted dead hangs and ring dips, 3-3-3
Deadhangs with 2.5-2.5-5lbs (failed on the 3rd here)
Ring dips: controlled negatives for a 5 count
I am at least 10lbs heavier than I was 4 months ago, so really it's like 12.5,12.5,15lbs for the deadhangs!
MetCon:
30-20-10
Power wall balls at 10#'s.
Banded pullups so I could go fast and get my HR up
Standing ring pushups
9:59
Went too light on the wall balls. All unbroken. Should have gone to 12#'s. Just didn't know how my leg was going to feel so I didn't chance it. Blue banded pullups were so much resistance I couldn't kip! Ha! I did all of these dead hang, did the first 30 unbroken, and then sets of 10 because of forearm/grip strength and the lack of being able to kip! Ring pushups were fine, I really focused on getting to full range of motion.
Nutrition:
6:15am 12 oz vanilla late
7:45 am 3 hard boiled egg whites and a banana
12:30pm: 1/2 of a salad with turkey, brocolli, cucumber, and tomato and 12 oz water, 1 snack size Snickers. (Shit!)
4pm: More water
Post WOD 8pm: Gatorade
9:15pm: Leftover spaghetti squash bolognese from the Cosmo Primal Girl recipe blog made with ground turkey, 1 scoop of Oberweiss chocolate/almond ice cream, some gatorade.
Sunday, October 31, 2010
You're really f***ed up right now!!!!!
Eek! Did not like hearing those words yesterday. I guess I didn't realize how bad this IT band thing is. I am really hoping it doesn't take too terribly long to heal...I am super bummed. This sucks. Can we say depression? Talk about no motivation to eat paleo....
I guess if I don't get this in check now though, I am just begging for future trouble.
I am approaching my mobility and glut isolation stuff as daily WOD's, with the same ferocity I would any WOD. In the mean time, I guess I am changing my focus to my upper body and core for a bit.
In good news, I am pain free today. I rowed yesterday a bit and didn't feel it today.
I am hoping that in another week, I can at least start using my legs again, maybe to row, deadlift, or do some KBS. I know I won't be running or squatting for prob 2 more weeks.
We'll see.
Saturday, Oct 30th:
2 x 250 rows, not bad. Just tight L leg while bending my knees on the rower. No pain though.
AMRAP: Ring rows 7-7-7
Pushups: 10-10-10 (dogged these a little because I knew I was going to be doing more)
MetCon: Blackjack, 32:31
1 situp/20 pushups
2 situps/19 pushups
3 situps/18 pushups.
Etc until 20 situps/1 pushup
Dropped to my knees after the 2nd set and after some form correction by Rudy. At the end, I was doing the pushups in sets of 3. A bit sore today! Not a lung burner, but tough nonetheless.
Thurs, Oct 28th:
Press: Found my 1RM, 60#'s. This has actually gotten worse for me. Over the last two months, leg strength went way up, press went way down. Will have to start working on this again.
MetCon: 8 min AMRAP
5 HSPU (1 abmat, 1 10# plate)
10 pull ups
15 situps
3 rounds + 5 HSPU
Still can't string pullups on the big bar. Went upstairs to the little bar and was able to string them in sets of 5 by using my legs a bit more. Did about 20 more this way! Thanks for the help Emily E!
Going to have to come up with more upper body stuff for the week. :=(
Ok on call today, hoping for a quiet day/night.
I guess if I don't get this in check now though, I am just begging for future trouble.
I am approaching my mobility and glut isolation stuff as daily WOD's, with the same ferocity I would any WOD. In the mean time, I guess I am changing my focus to my upper body and core for a bit.
In good news, I am pain free today. I rowed yesterday a bit and didn't feel it today.
I am hoping that in another week, I can at least start using my legs again, maybe to row, deadlift, or do some KBS. I know I won't be running or squatting for prob 2 more weeks.
We'll see.
Saturday, Oct 30th:
2 x 250 rows, not bad. Just tight L leg while bending my knees on the rower. No pain though.
AMRAP: Ring rows 7-7-7
Pushups: 10-10-10 (dogged these a little because I knew I was going to be doing more)
MetCon: Blackjack, 32:31
1 situp/20 pushups
2 situps/19 pushups
3 situps/18 pushups.
Etc until 20 situps/1 pushup
Dropped to my knees after the 2nd set and after some form correction by Rudy. At the end, I was doing the pushups in sets of 3. A bit sore today! Not a lung burner, but tough nonetheless.
Thurs, Oct 28th:
Press: Found my 1RM, 60#'s. This has actually gotten worse for me. Over the last two months, leg strength went way up, press went way down. Will have to start working on this again.
MetCon: 8 min AMRAP
5 HSPU (1 abmat, 1 10# plate)
10 pull ups
15 situps
3 rounds + 5 HSPU
Still can't string pullups on the big bar. Went upstairs to the little bar and was able to string them in sets of 5 by using my legs a bit more. Did about 20 more this way! Thanks for the help Emily E!
Going to have to come up with more upper body stuff for the week. :=(
Ok on call today, hoping for a quiet day/night.
Wednesday, October 27, 2010
On call
Man, took my 1st in house call over here at Christ hospital after 2 months of home call. It was painful. On top of it, I had an unreliable intern who doubled my work! Eek! Managed to get 3 hrs of uninterrupted sleep though.
Had a break in the day so I went out and bought a foam roller yesterday and used it while on call. Have also been playing with the glut isolation exercises and the IT band mobility stuff from the mobility blog website, see link to the side. My leg feels a bit better, although still tight. I am no longer limping, and going up and downstairs isn't bad, just tight. I probably still need a day or two of non leg workouts to ensure my IT band gets less inflamed.
Yesterday's nutrition:
6:15am 6 oz coffee with 6oz skim milk
8:15am 2 hard fried eggs, 4 pieces turkey bacon, 16 oz water , 3600 mg fish oil
10am: Handful of almonds, dried blueberry and cranberry mix
12:30pm: Grilled chicken breast, 8oz raw brocolli and cucumber, 2400 mg fish oil
2pm: 8oz chocolate muscle milk
4pm: More almonds/cranberries/blueberries, 12 oz water
6:30pm: Grilled chicken salad with a touch of ranch dressing, 6oz diet coke for caffeine, 2000 mg fish oil
Off to get some sleep and hopefully a 7pm upper body wod.
Had a break in the day so I went out and bought a foam roller yesterday and used it while on call. Have also been playing with the glut isolation exercises and the IT band mobility stuff from the mobility blog website, see link to the side. My leg feels a bit better, although still tight. I am no longer limping, and going up and downstairs isn't bad, just tight. I probably still need a day or two of non leg workouts to ensure my IT band gets less inflamed.
Yesterday's nutrition:
6:15am 6 oz coffee with 6oz skim milk
8:15am 2 hard fried eggs, 4 pieces turkey bacon, 16 oz water , 3600 mg fish oil
10am: Handful of almonds, dried blueberry and cranberry mix
12:30pm: Grilled chicken breast, 8oz raw brocolli and cucumber, 2400 mg fish oil
2pm: 8oz chocolate muscle milk
4pm: More almonds/cranberries/blueberries, 12 oz water
6:30pm: Grilled chicken salad with a touch of ranch dressing, 6oz diet coke for caffeine, 2000 mg fish oil
Off to get some sleep and hopefully a 7pm upper body wod.
Tuesday, October 26, 2010
Get a Grip!
Mad Props to all you guys for NOT eating the sabotage almond butter toffee that Glenn and I got on Mackinac...well done!
I had a lazy day yesterday in preparation for work today. Could feel my IT band bothering me all day, and I knew it was gonna be an issue at the box. Sure enough, I felt it on the warm up run and suffered because of it! Ouch....
Strength:
Close grip tempo bench press, 3-0-x
Found my 1 RM, 70#'s! Which is a new all time BP PR for me, by 5#'s.
That was exciting.
MetCon:
5 Rounds of
10 Burpees
10 KBS at 35#'s
10 PU
11:43
Burpees were unbroken and felt efficient. The KBS were unbroken until the last round which was 5-5. Amazingly, it was the KBS that really hurt my Left knee, to the extent that I limped over to the bar after the last set of pullups. And then came the pullups. Two issues here...grip strength, and the kip. My grip was cashed after the KBS. This hurt my pullups quite a bit. And my timing is still off with my kip. I tried to go back to a band for the pullups, didn't help my kip timing. Would have done the same without it. Don't know what the issue is, but I need some pull up fixage. I think it would change my WOD's significantly! Help! (Anthony and Jonny, I'm looking at you!)
Nutrition:
8am 12oz coffee with milk
9:30am: 3 scrambled eggs, 1 piece turkey sausage, 3000mg Fish oil
11am: 1 apple, 1 handful nuts, water
4pm: 8oz curry chicken, 1/2 cucumber, 1 handful nuts
Post WOD: 1inch square of almond butter toffee
Dinner: 4oz curry chicken, salad with balsamic vinagrette, 10 oz gatorade, 3000 mg Fish oil
On call tonight, so no workout for me today. My knee still feels tight. Will work on some of the glut isolation exercises and IT band stuff from the mobility blog while on call today.
I had a lazy day yesterday in preparation for work today. Could feel my IT band bothering me all day, and I knew it was gonna be an issue at the box. Sure enough, I felt it on the warm up run and suffered because of it! Ouch....
Strength:
Close grip tempo bench press, 3-0-x
Found my 1 RM, 70#'s! Which is a new all time BP PR for me, by 5#'s.
That was exciting.
MetCon:
5 Rounds of
10 Burpees
10 KBS at 35#'s
10 PU
11:43
Burpees were unbroken and felt efficient. The KBS were unbroken until the last round which was 5-5. Amazingly, it was the KBS that really hurt my Left knee, to the extent that I limped over to the bar after the last set of pullups. And then came the pullups. Two issues here...grip strength, and the kip. My grip was cashed after the KBS. This hurt my pullups quite a bit. And my timing is still off with my kip. I tried to go back to a band for the pullups, didn't help my kip timing. Would have done the same without it. Don't know what the issue is, but I need some pull up fixage. I think it would change my WOD's significantly! Help! (Anthony and Jonny, I'm looking at you!)
Nutrition:
8am 12oz coffee with milk
9:30am: 3 scrambled eggs, 1 piece turkey sausage, 3000mg Fish oil
11am: 1 apple, 1 handful nuts, water
4pm: 8oz curry chicken, 1/2 cucumber, 1 handful nuts
Post WOD: 1inch square of almond butter toffee
Dinner: 4oz curry chicken, salad with balsamic vinagrette, 10 oz gatorade, 3000 mg Fish oil
On call tonight, so no workout for me today. My knee still feels tight. Will work on some of the glut isolation exercises and IT band stuff from the mobility blog while on call today.
Monday, October 25, 2010
Quick Recap
So, Glenn and I went camping this weekend, and had a blast! I won't bore everyone with all the details, but suffice it to say that it is impossible to eat paleo in the Upper Peninsula of Michigan. Oh well, I chalked it up to a much needed rest and we went from there!
Quick recap of the workouts:
Thurs, Oct 21st
Worked on pullups. I still struggle with stringing these, but with Bryce's help and using my legs a little more, got a few more strung together. I can still do more dead hangs than kips though, so I think I'll grab Anthony or Derek or Rudy or Alison and make them help me with this. Did 8-7-7.
Ring pushups on my knees: 6-5-5
5 round Barbell Complex with 2 minute rest
5 FS-5 jerk-5BS
55-65-55-70(fail)-65 (fail)
Worked up to 70#'s, failed on the 3rd jerk, back down to 65 #'s, failed on the 4th jerk.
Need to be more aggressive with the jerk and jump under the bar better
No post wod as we had to get out of town!
Fri, Oct 22nd
Dropped into Oakland County Crossfit in Orion, MI
Nice box. Good people. Learned something about SDHP, always fun to see how other boxes do things. We started late, and there was no guided warm up. Just a bunch of stuff on the board to do on your own.
Strength: 3-3-3, SDHP. Went to 70#'s. Worked on the hip extension and 70 #'s felt easy. Ran out of time and had to get to the MetCon
WOD:
5 Rounds for time
5 DL at 125 #'s
30 air squats
5 Texas shoot throughs
13:09
Squats unbroken and fast. DL good. Finally closing in on the Rx'ed weights, slow but sure. Shoot throughs were fine, couldn't jump back into the plank position, jumping forward was easy. This exercise slowed me up considerably.
No POST wod here.
Sat Oct 23rd:
10 mile bike around Mackinac Island interspersed with some fudge eating and fried fish. Woops. Some IT band and medial knee pain kicking in from the biking. Not a cyclist, will say that.
Sun Oct 23rd
Rest day.
IT band is bothering me today, will try to make it in tonight. If it still hurts, may need to find a box jump sub.
Vacation is over. So sad. Back to Christ hospital hell, and in house call. Yuck.
Quick recap of the workouts:
Thurs, Oct 21st
Worked on pullups. I still struggle with stringing these, but with Bryce's help and using my legs a little more, got a few more strung together. I can still do more dead hangs than kips though, so I think I'll grab Anthony or Derek or Rudy or Alison and make them help me with this. Did 8-7-7.
Ring pushups on my knees: 6-5-5
5 round Barbell Complex with 2 minute rest
5 FS-5 jerk-5BS
55-65-55-70(fail)-65 (fail)
Worked up to 70#'s, failed on the 3rd jerk, back down to 65 #'s, failed on the 4th jerk.
Need to be more aggressive with the jerk and jump under the bar better
No post wod as we had to get out of town!
Fri, Oct 22nd
Dropped into Oakland County Crossfit in Orion, MI
Nice box. Good people. Learned something about SDHP, always fun to see how other boxes do things. We started late, and there was no guided warm up. Just a bunch of stuff on the board to do on your own.
Strength: 3-3-3, SDHP. Went to 70#'s. Worked on the hip extension and 70 #'s felt easy. Ran out of time and had to get to the MetCon
WOD:
5 Rounds for time
5 DL at 125 #'s
30 air squats
5 Texas shoot throughs
13:09
Squats unbroken and fast. DL good. Finally closing in on the Rx'ed weights, slow but sure. Shoot throughs were fine, couldn't jump back into the plank position, jumping forward was easy. This exercise slowed me up considerably.
No POST wod here.
Sat Oct 23rd:
10 mile bike around Mackinac Island interspersed with some fudge eating and fried fish. Woops. Some IT band and medial knee pain kicking in from the biking. Not a cyclist, will say that.
Sun Oct 23rd
Rest day.
IT band is bothering me today, will try to make it in tonight. If it still hurts, may need to find a box jump sub.
Vacation is over. So sad. Back to Christ hospital hell, and in house call. Yuck.
Thursday, October 21, 2010
A night off...
Took the night off yesterday to rest my IT band. Feels much better this AM so I am gonna go in at 12pm and try this squat till you die WOD. Just wanted to post my nutrition from yesterday...
Brkfst:
12 oz coffee with milk and 1 tsp sugar
1 egg white/1 egg yolk pan fried egg in olive oil, 4 pieces turkey bacon, 1 plum
Snack:
Hot chocolate
Lunch: 20 oz Smart water, Spicy Tuna/Avocado sushi from Whole Foods
Dinner: Suz's Acorn squash with ground chicken, onion, jalapeno
Ice cream....
Back at it this AM. Hopefully my leg will hold up...
Brkfst:
12 oz coffee with milk and 1 tsp sugar
1 egg white/1 egg yolk pan fried egg in olive oil, 4 pieces turkey bacon, 1 plum
Snack:
Hot chocolate
Lunch: 20 oz Smart water, Spicy Tuna/Avocado sushi from Whole Foods
Dinner: Suz's Acorn squash with ground chicken, onion, jalapeno
Ice cream....
Back at it this AM. Hopefully my leg will hold up...
Tuesday, October 19, 2010
Tight!
I started off today with getting to the box about 30 minutes early, and stretching and foam rolling my IT bands, quads, calves and hammies. My left IT band has been really, really tight. Spoke with Rudy, apparently I have a week gluteus medius, and need to do some isolating exercises...Oi ve!
So, I laid off the OHS today and worked on jumping the bar from my back into position. For whatever reason, I can't do this. Bryce tells me its because the bar drops as I go to jump it up. I'm not exactly sure. But this is something that I struggle with, which causes me to struggle with OHS in a WOD if I have to clean it from the ground. Off of a rack, last time we did OHS, I was able to do 5 at 70lbs. Off of the ground, I'd be surprised if I could get a 45# bar into position to be able to do this. I will have to work on this, but if you guys have any suggestions or want to work with me on this, please...I'll take all the help I can get!
MetCon 11:28:
500 m Row
5 Rounds of 10 kBS at 35#'s, single unders
400 m Run
The MetCon was ok. Rowing is what it is, I already knew I'd be at least 30 seconds off the pace just cause I suck at it. Rowed at a 2:15 pace, incorporating a few power 10's. KBS at 35#'s, unbroken. Should have gone to 40#'s, but that thing is too damn big and my stance gets screwy if I try to use it. So....35#'s it was. Single unders were fine for 3 rounds, the last two rounds, I kept screwing up, hence the drop in time. The run was good.
Then came skin the cat! Ha! Let's just say it's not my thing....
Nutrition:
Brkfst: 12 oz coffee with milk/1 tsp sugar, 5 pieces of turkey bacon and 2 turkey sausage patties (Glenn ate all the eggs). 1/2 avocado
Lunch: Salad with grilled chicken, lettuce, pears, dried cherries, pecans and veggies. French onion soup, 12 oz water
Snack: 12 oz water, Think Thin bar, 1/2 apple, 1/2 plum
Post WOD: Not too hungry, just 12 oz Smart Water
Dinner: Egg scrambler with spinach and onion, 1/2 avocado
Ice cream
So, I laid off the OHS today and worked on jumping the bar from my back into position. For whatever reason, I can't do this. Bryce tells me its because the bar drops as I go to jump it up. I'm not exactly sure. But this is something that I struggle with, which causes me to struggle with OHS in a WOD if I have to clean it from the ground. Off of a rack, last time we did OHS, I was able to do 5 at 70lbs. Off of the ground, I'd be surprised if I could get a 45# bar into position to be able to do this. I will have to work on this, but if you guys have any suggestions or want to work with me on this, please...I'll take all the help I can get!
MetCon 11:28:
500 m Row
5 Rounds of 10 kBS at 35#'s, single unders
400 m Run
The MetCon was ok. Rowing is what it is, I already knew I'd be at least 30 seconds off the pace just cause I suck at it. Rowed at a 2:15 pace, incorporating a few power 10's. KBS at 35#'s, unbroken. Should have gone to 40#'s, but that thing is too damn big and my stance gets screwy if I try to use it. So....35#'s it was. Single unders were fine for 3 rounds, the last two rounds, I kept screwing up, hence the drop in time. The run was good.
Then came skin the cat! Ha! Let's just say it's not my thing....
Nutrition:
Brkfst: 12 oz coffee with milk/1 tsp sugar, 5 pieces of turkey bacon and 2 turkey sausage patties (Glenn ate all the eggs). 1/2 avocado
Lunch: Salad with grilled chicken, lettuce, pears, dried cherries, pecans and veggies. French onion soup, 12 oz water
Snack: 12 oz water, Think Thin bar, 1/2 apple, 1/2 plum
Post WOD: Not too hungry, just 12 oz Smart Water
Dinner: Egg scrambler with spinach and onion, 1/2 avocado
Ice cream
Monday, October 18, 2010
I'm a BIG FINE WOMAN!!!!
Ha! I weighed in at 105#'s today! Maybe 103 without clothes, but that is awesome! Can you guys believe it? I have managed to add 13 #'s of mainly muscle over the last year, last year at this time, I weighed 92#'s. Hopefully I will see some new strength gains coming up here....I haven't felt a decrease in the body weight stuff yet so I think I still have some room to play!
I am back to CFC full time now that ultimate is over.
Strength:
Worked up to a new PR on my DL today, 163. Only 4 lbs but we'll take it! Considering I haven't been consistent about crossfit because of ultimate, I was happy with this.
MetCon:
3 Rounds of 15 HPC and 15 burpees at 65#'s
HPC felt good (15-7/8-7/4/4)
Burpees unbroken
Maybe could have gone at 70#'s, but my biceps were burning after, I'm wondering if my arms were bending a bit early!
So glad to be back....
Nutrition for today
12 oz coffee with milk and 1 tsp sugar
Brkfst: 2 scrambled eggs, 1 turkey sausage patty, and a banana, 6oz OJ
Lunch: 2 turkey slices, 1/2 avocado, handful of grapes, 12 oz water
Snack: Handful of nuts, more grapes
POST WOD: Milkshake
Dinner: Spaghetti squash and chicken with slight olive oil, salt, and pepper
I am leaving the dairy in to continue with the weight gains!
I am back to CFC full time now that ultimate is over.
Strength:
Worked up to a new PR on my DL today, 163. Only 4 lbs but we'll take it! Considering I haven't been consistent about crossfit because of ultimate, I was happy with this.
MetCon:
3 Rounds of 15 HPC and 15 burpees at 65#'s
HPC felt good (15-7/8-7/4/4)
Burpees unbroken
Maybe could have gone at 70#'s, but my biceps were burning after, I'm wondering if my arms were bending a bit early!
So glad to be back....
Nutrition for today
12 oz coffee with milk and 1 tsp sugar
Brkfst: 2 scrambled eggs, 1 turkey sausage patty, and a banana, 6oz OJ
Lunch: 2 turkey slices, 1/2 avocado, handful of grapes, 12 oz water
Snack: Handful of nuts, more grapes
POST WOD: Milkshake
Dinner: Spaghetti squash and chicken with slight olive oil, salt, and pepper
I am leaving the dairy in to continue with the weight gains!
Monday, October 11, 2010
Better. Stronger. Faster. More....
That's what I learned from this weekend. I (and we) need to be better, faster, stronger...and want it more. That means exercise, nutrition, and most of all, heart.
This weekend was a bit disappointing for us, but I will say that I was super lucky to play ultimate with this group of women. For the first time, I played with people that made be better, in a positive, healthy way. They cared, they brought me up, and most of all, they always had faith in my abilities. Thank you Spicy Tuna ladies, for showing me how to be an athlete, a team mate, a friend, and enjoy ultimate again.
Weekend Recap:
Saturday was good for us. Lots of big plays by everyone. Lots of heart. We beat Dish (the team that we lost to at sectionals) pretty easily. I caught a score over a girl who was at least 8 feet tall. Ok maybe 6 ft tall, but same difference. We had many brilliant moments, especially after being inspired by Jay-Z.
Sunday the wheels fell off. After playing closely with POP for the first few points, our inability to execute got us and this lasted the day. We just had too many turn overs. Throw aways, drops, you name it. I personally had the jitters the first game, which I seemed to work out by the second one. By the last game against Dish, we just weren't functioning as a unit, and made stupid, silly mistakes. This simple thing cost us the Nationals bid. Arrggg...
I think the problem was mainly mental. We just need to grow and mature as players and as a team. And have faith. We must know that we can do it. No doubt this will come. I think now that the team knows what it's gonna take, we will approach the next season with focus and drive. With that, I think we'll be unbeatable.
I have never met so many talented, athletic women, and I do believe that not much is gonna hold us back in the future....Heads up ladies, we'll get there....
I personally had a great weekend. I peaked. I played well. I ran hard. I had nothing left by the last game on sunday. That lay out d is still eluding me, I'm dreaming of it still...:=) I also found out that I am the straightest person on the team....Nice...
So, here I am. After a few days off, I am back to CFC full time. I started the paleo challenge today. I'll prob hit up the box somewhere mid-late week and get back to training for crossfit stuff. I am hoping some of my teammates will drink the kool-aid as well because I believe this will be the key to mental toughness...
And off we go! Now back to getting better, stronger, and faster. Which means a good night's sleep. And a little John Stewart.
This weekend was a bit disappointing for us, but I will say that I was super lucky to play ultimate with this group of women. For the first time, I played with people that made be better, in a positive, healthy way. They cared, they brought me up, and most of all, they always had faith in my abilities. Thank you Spicy Tuna ladies, for showing me how to be an athlete, a team mate, a friend, and enjoy ultimate again.
Weekend Recap:
Saturday was good for us. Lots of big plays by everyone. Lots of heart. We beat Dish (the team that we lost to at sectionals) pretty easily. I caught a score over a girl who was at least 8 feet tall. Ok maybe 6 ft tall, but same difference. We had many brilliant moments, especially after being inspired by Jay-Z.
Sunday the wheels fell off. After playing closely with POP for the first few points, our inability to execute got us and this lasted the day. We just had too many turn overs. Throw aways, drops, you name it. I personally had the jitters the first game, which I seemed to work out by the second one. By the last game against Dish, we just weren't functioning as a unit, and made stupid, silly mistakes. This simple thing cost us the Nationals bid. Arrggg...
I think the problem was mainly mental. We just need to grow and mature as players and as a team. And have faith. We must know that we can do it. No doubt this will come. I think now that the team knows what it's gonna take, we will approach the next season with focus and drive. With that, I think we'll be unbeatable.
I have never met so many talented, athletic women, and I do believe that not much is gonna hold us back in the future....Heads up ladies, we'll get there....
I personally had a great weekend. I peaked. I played well. I ran hard. I had nothing left by the last game on sunday. That lay out d is still eluding me, I'm dreaming of it still...:=) I also found out that I am the straightest person on the team....Nice...
So, here I am. After a few days off, I am back to CFC full time. I started the paleo challenge today. I'll prob hit up the box somewhere mid-late week and get back to training for crossfit stuff. I am hoping some of my teammates will drink the kool-aid as well because I believe this will be the key to mental toughness...
And off we go! Now back to getting better, stronger, and faster. Which means a good night's sleep. And a little John Stewart.
Wednesday, October 6, 2010
Nerves!
Practice was good last night, I had a good practice. Ran hard. Didn't feel tired. Felt pretty good over all physically, emotionally not so much. I'm going to have to put my 11 yr old pug down this week and it's breaking my heart. I can't stop crying. I know it's best for him, but seriously, it's like watching your kid die. It's awful. I have faith he'll be ok, but damn this is hard. :=(
On to other things though,
Regionals is coming. Every time I think about it, I feel like I'm going to puke. Literally. I have some serious nerves going on. With 7 teams and 3 bids to nationals, we have a fighting shot. And if we play well, we'll kill it. If not, it will be frustrating because I know we can do it!
I think something that helps my nerves is writing down goals for the weekend, so here we go:
1.) I will sprint and give my all on EVERY point, whatever that means. I will trust my conditioning and know that I will be fine after the point is over. I will play with confidence.
2.) When I play d, if my woman beats me, she's gonna have to bleed to do it. Literally.
3.) I will catch everything and attack the disc.
4.) I will get a hand block and a lay out d.
5.) I will sell my deep cuts and create space.
6.) I will trust my teammates.
7.) I will rush the field for every score. And maybe do a dance.
8.) I will complete a huck.
9.) I will be a good teammate. I will bring my teammates up and make them better. I will remain positive and point out the good things people are doing.
10.)I will get a sideline d.
11.) I will have a beer with my team, on sunday of course. :=)
12.) I will leave it all on the field in Minnesota.
What do you all think? Did I miss anything?
What are your goals Spicy ladies???
See you in Minneapolis! Cross your fingers for good weather.
On to other things though,
Regionals is coming. Every time I think about it, I feel like I'm going to puke. Literally. I have some serious nerves going on. With 7 teams and 3 bids to nationals, we have a fighting shot. And if we play well, we'll kill it. If not, it will be frustrating because I know we can do it!
I think something that helps my nerves is writing down goals for the weekend, so here we go:
1.) I will sprint and give my all on EVERY point, whatever that means. I will trust my conditioning and know that I will be fine after the point is over. I will play with confidence.
2.) When I play d, if my woman beats me, she's gonna have to bleed to do it. Literally.
3.) I will catch everything and attack the disc.
4.) I will get a hand block and a lay out d.
5.) I will sell my deep cuts and create space.
6.) I will trust my teammates.
7.) I will rush the field for every score. And maybe do a dance.
8.) I will complete a huck.
9.) I will be a good teammate. I will bring my teammates up and make them better. I will remain positive and point out the good things people are doing.
10.)I will get a sideline d.
11.) I will have a beer with my team, on sunday of course. :=)
12.) I will leave it all on the field in Minnesota.
What do you all think? Did I miss anything?
What are your goals Spicy ladies???
See you in Minneapolis! Cross your fingers for good weather.
Monday, October 4, 2010
Hello ladies!
Another fun day at the box! Got to see all of my favorite girls at the 7pm class, as well as some stragglers from the 6pm. So good to see everyone! Mad props to Cathy K for completing her first REAL crossfit workout.
Started with Back Squats at 3-0-x-0 and weighted pullups.
BS:45 x 5-65-85-95-105-115-125 (just barely, according to Megan!) Nice progression. I need to work on having a bit more confidence when a really heavy weight hits my back. I need to KNOW I can get that weight up. My 1RM of a straight back squat in 130, so it was nice to do negative progressions at a close weight.
Pullups: No weight-2.5-5-7.5-10!!!! The weight belt is way too big, thanks Lindsay for helping me Macgyver a weight belt to fit!
MetCon:
10 min AMRAP
6 cleans at 55#'s
12 pullups- NO BAND
24 double unders
I did 3 rounds exactly.
Cleans felt good. I think my bottom still comes up too early, I have to watch that. I do that when the weight isn't too heavy. Probably could have gone 65#'s, these didn't feel tough at all.
Pullups feel fine. I still can not string these on the big bar. My initial kip feels great, and 20-30 singles are no problem, but I can't put any together! Maybe I need to go back to a tiny band, just to get the rhythm of kipping once again. I am able to put a few together on the smaller bar, but I need to get back to working on these at least a couple of times a week.
Double unders, well...they are still a work in progress. Was able to string 3-6 at a time, then miss a whole bunch, and then string 3-6 at a time. That's better than it used to be.
Then 100 situps. That was like a second WOD. Did these in 40-30-30. Should have pushed through the pain as an exercise instead of breaking....too bad I just thought of that now!
The good news is, I am not as sore as I was before the WOD, so that's a good day. :=)
Started with Back Squats at 3-0-x-0 and weighted pullups.
BS:45 x 5-65-85-95-105-115-125 (just barely, according to Megan!) Nice progression. I need to work on having a bit more confidence when a really heavy weight hits my back. I need to KNOW I can get that weight up. My 1RM of a straight back squat in 130, so it was nice to do negative progressions at a close weight.
Pullups: No weight-2.5-5-7.5-10!!!! The weight belt is way too big, thanks Lindsay for helping me Macgyver a weight belt to fit!
MetCon:
10 min AMRAP
6 cleans at 55#'s
12 pullups- NO BAND
24 double unders
I did 3 rounds exactly.
Cleans felt good. I think my bottom still comes up too early, I have to watch that. I do that when the weight isn't too heavy. Probably could have gone 65#'s, these didn't feel tough at all.
Pullups feel fine. I still can not string these on the big bar. My initial kip feels great, and 20-30 singles are no problem, but I can't put any together! Maybe I need to go back to a tiny band, just to get the rhythm of kipping once again. I am able to put a few together on the smaller bar, but I need to get back to working on these at least a couple of times a week.
Double unders, well...they are still a work in progress. Was able to string 3-6 at a time, then miss a whole bunch, and then string 3-6 at a time. That's better than it used to be.
Then 100 situps. That was like a second WOD. Did these in 40-30-30. Should have pushed through the pain as an exercise instead of breaking....too bad I just thought of that now!
The good news is, I am not as sore as I was before the WOD, so that's a good day. :=)
Sunday, October 3, 2010
Brrrrrrr!
I'm no meterologist, but it seems to me that on saturdays when I'm supposed to be out playing ultimate, it's cold, rainy, and miserable. The weekdays are these gorgeous 70 degree days, but the second the weekend hits, it's time for the yucky weather!
It was COLD today! 50 degrees and raining. We still practiced. The plastic hitting our fingers was horribly painful, and the upwind run was brutal! Seriously, I was working just to not get blown away, much less run upwind! Still, we practiced. Probably a good thing to see these conditions before next weekend (apparently regionals last year was similar), but man...I am not made for the cold!
I did my best to run hard, and try to catch and throw, but honestly, I was mentally checked out once I saw the elements. I have to get tougher and learn how to fight this...
It was COLD today! 50 degrees and raining. We still practiced. The plastic hitting our fingers was horribly painful, and the upwind run was brutal! Seriously, I was working just to not get blown away, much less run upwind! Still, we practiced. Probably a good thing to see these conditions before next weekend (apparently regionals last year was similar), but man...I am not made for the cold!
I did my best to run hard, and try to catch and throw, but honestly, I was mentally checked out once I saw the elements. I have to get tougher and learn how to fight this...
Friday, October 1, 2010
For reals!!!!
Great WOD today. Tons of fun. For reals!
Started with 2 cleans on the minute for 10 minutes.
70#'s to start. Did 6 of these, found them to be too light.
Moved up to 75#'s for the last 14. Wanted to go to 80#'s, but the 2.5 lb plates were gone so....
I remember Alex teaching me these last year at this time. I spent a good hour with him at the old box with a 20# bar, convinced I'd never learn the movement. 20#'s felt heavy! Ha!
Overall, the cleans felt pretty good. I think my bottom may be coming up a bit early, but Alex said they looked fine so....I really want to get back to see Mike and Roger soon. I'm waiting for ultimate to be over....so I can see my favorite Roger soon. I made huge gains in working with them, can't wait to go back....
MetCon, Rx'ed
5 rounds
35# KBS x 10, 20 Air Squats
5:01
Decided to go balls out on this one. Felt good for 3 rounds, and then the air squats got me. Eek. The last two rounds of air squats were done in sets of 5. Pushed as hard as I could though so I wasn't too unhappy with this. I took only really quick breaks, so even though I couldn't go unbroken, I felt good about implementing Bryce's quick break methods....
And then comes the bain of my existence. Rowing. Seriously, I may never get better at this. No matter how strong or big or tough I get. 1K row, at 5:10. Just can't seem to make any gains here. I have watched rowing videos, tried to fix my form...I just can't see to make it work. Oh well, keep working I guess.
So many things to work on, so little time....Ha!
Started with 2 cleans on the minute for 10 minutes.
70#'s to start. Did 6 of these, found them to be too light.
Moved up to 75#'s for the last 14. Wanted to go to 80#'s, but the 2.5 lb plates were gone so....
I remember Alex teaching me these last year at this time. I spent a good hour with him at the old box with a 20# bar, convinced I'd never learn the movement. 20#'s felt heavy! Ha!
Overall, the cleans felt pretty good. I think my bottom may be coming up a bit early, but Alex said they looked fine so....I really want to get back to see Mike and Roger soon. I'm waiting for ultimate to be over....so I can see my favorite Roger soon. I made huge gains in working with them, can't wait to go back....
MetCon, Rx'ed
5 rounds
35# KBS x 10, 20 Air Squats
5:01
Decided to go balls out on this one. Felt good for 3 rounds, and then the air squats got me. Eek. The last two rounds of air squats were done in sets of 5. Pushed as hard as I could though so I wasn't too unhappy with this. I took only really quick breaks, so even though I couldn't go unbroken, I felt good about implementing Bryce's quick break methods....
And then comes the bain of my existence. Rowing. Seriously, I may never get better at this. No matter how strong or big or tough I get. 1K row, at 5:10. Just can't seem to make any gains here. I have watched rowing videos, tried to fix my form...I just can't see to make it work. Oh well, keep working I guess.
So many things to work on, so little time....Ha!
Thursday, September 30, 2010
Lungs!
Today marked my return to the box after about 1.5 wks off, because of the cold that knocked me down! Felt really good to be back.
We started with finding our 1RM of FS.
45 x 10 to warm up
56-85-95-105-115!!!!!!!
That is a 12 # PR for me! Awesome. Haven't had a big gain in some time, so that felt really good. I think it's because I've put on a little weight, mainly muscle. So psyched!
As for the MetCon, we did 5 rounds of
1 hall sprint (two wall touches)
10 hang power cleans (53#'s)
1 hall sprint (two wall touches)
10 box jumps (20 inch box)
I did this in 13:02. Not a bad showing, but my lungs were feeling it from the recent cold, subsequently the runs were SLOW. I almost started to hack like I was at sectionals, but I controlled my breathing and it took away the cough.
Not a bad night back.
Practice on tuesday was pretty good. Got there a bit late due to work so my mojo was off. I was ready to run but not to think, consequently I was less effective than I usually am. My team won the sprint relays though, so that was fun.
I'm beginning to prepare for regionals, training, visualizing, and getting pumped!
Bryce owes me dinner if we make it to Nationals...that's motivation enough. :=)
We started with finding our 1RM of FS.
45 x 10 to warm up
56-85-95-105-115!!!!!!!
That is a 12 # PR for me! Awesome. Haven't had a big gain in some time, so that felt really good. I think it's because I've put on a little weight, mainly muscle. So psyched!
As for the MetCon, we did 5 rounds of
1 hall sprint (two wall touches)
10 hang power cleans (53#'s)
1 hall sprint (two wall touches)
10 box jumps (20 inch box)
I did this in 13:02. Not a bad showing, but my lungs were feeling it from the recent cold, subsequently the runs were SLOW. I almost started to hack like I was at sectionals, but I controlled my breathing and it took away the cough.
Not a bad night back.
Practice on tuesday was pretty good. Got there a bit late due to work so my mojo was off. I was ready to run but not to think, consequently I was less effective than I usually am. My team won the sprint relays though, so that was fun.
I'm beginning to prepare for regionals, training, visualizing, and getting pumped!
Bryce owes me dinner if we make it to Nationals...that's motivation enough. :=)
Sunday, September 26, 2010
Sectionals....
So, I played at Central Plains sectionals this weekend. It was kind of a lame tourney, with Nemesis, Dish, us, and the U of I college girls. What's worse, it was cold! And windy. The kind of cold that makes you not want to catch the frisbee because it hurts like hell when the plastic hits your bare fingers. And the kind of wind that equalizes every game, doesn't matter how good you are, the wind is better with that disc....We were also down 3big cutters and 1 awesome handler. Ouch.
I was still sick. I felt ok, had decent speed and endurance. Just my lungs were burning, and I hacked my lungs out between points. That sucked. I sounded like an 80 yr old lady who had been smoking for all 80 yrs! I learned how tough I am though, that it didn't really matter. I could still perform when I needed to.
The format was pretty shitty. Really shitty, we ended up playing the same team twice. Beating them the first time, losing the second. After they played an easy game against a college team and we played a tough game against Nemesis. We had to come back and play dish. And this time, we lost. Painful. The first game meant nothing. And that is just silly. We should have just forfeited, played the 4th place team, and come back and beat Dish. What a dumb format. We are still the better team...
Maybe it'll work out for the best at Regionals...we are advancing, this tournament was for seed....
I had a pretty good weekend. First game against dish, we beat them for the first time 9-7. Of the 9 points we scored I caught 2 scores and threw one. Nice. I was fast, and played good d. My cold wasn't affecting me too much. Second game against Nemesis, I threw one of our 4 scores. I was fast and it was nice to see that I could run with those girls. No problem. I sat out the 2nd half of that game as my lungs were burning from my flu thing, and I couldn't stop coughing, even while running. I was ready for the 3rd game though, and once again caught 2 of our 8 scores. Just wasn't enough I suppose...the game was overall slow and painful, lots of turnovers, and no real heart from the Spicy Tuna team. I knew we weren't gonna do well before the game, as the focus from the team was not really very sharp. Frustrating.
I then came home and slept for 12 hrs...the tourney plus the cough did me in!
Oh well, I hope we'll peak at regionals....I am super bummed we lost to a crappy team. But I know we are way better and I'm hoping we'll show it at regionals.
I was still sick. I felt ok, had decent speed and endurance. Just my lungs were burning, and I hacked my lungs out between points. That sucked. I sounded like an 80 yr old lady who had been smoking for all 80 yrs! I learned how tough I am though, that it didn't really matter. I could still perform when I needed to.
The format was pretty shitty. Really shitty, we ended up playing the same team twice. Beating them the first time, losing the second. After they played an easy game against a college team and we played a tough game against Nemesis. We had to come back and play dish. And this time, we lost. Painful. The first game meant nothing. And that is just silly. We should have just forfeited, played the 4th place team, and come back and beat Dish. What a dumb format. We are still the better team...
Maybe it'll work out for the best at Regionals...we are advancing, this tournament was for seed....
I had a pretty good weekend. First game against dish, we beat them for the first time 9-7. Of the 9 points we scored I caught 2 scores and threw one. Nice. I was fast, and played good d. My cold wasn't affecting me too much. Second game against Nemesis, I threw one of our 4 scores. I was fast and it was nice to see that I could run with those girls. No problem. I sat out the 2nd half of that game as my lungs were burning from my flu thing, and I couldn't stop coughing, even while running. I was ready for the 3rd game though, and once again caught 2 of our 8 scores. Just wasn't enough I suppose...the game was overall slow and painful, lots of turnovers, and no real heart from the Spicy Tuna team. I knew we weren't gonna do well before the game, as the focus from the team was not really very sharp. Frustrating.
I then came home and slept for 12 hrs...the tourney plus the cough did me in!
Oh well, I hope we'll peak at regionals....I am super bummed we lost to a crappy team. But I know we are way better and I'm hoping we'll show it at regionals.
Wednesday, September 22, 2010
Lame...super lame.
So I seem to have contracted this cough/cold/allergy thing that's been going around. Seriously everyone I know seems to have it. So, after feeling great at CHC, I've had to take a step back and slow down. Lame. Seriously lame. I was just getting strong and fit again. And what's worse, is I have Sectionals this weekend. I'm a bit better than I was 2 days ago, but this sucks. A wise man once told me that "being sick is your body's way of telling you to slow down." I DON'T WANT TO SLOW DOWN!!!!!!!!!!!! So frustrated....
Saturday, September 18, 2010
Practice
It was Glenn's birthday yesterday, so I didn't make it into the box because I was buying Oberweiss for him! But, that having been said, I'll still have made it in 3x this week, plus practice today, which I'm pretty happy with for a week that I took a few rest days on purpose!
Practice today was just mediocre. It got cut short by the thunderstorms. just when I was starting to get my legs under me. That's too bad, it was gonna be good.
Here's how it went
Approx 400m warm up run
10x 25 yard sets of plyos- high knees, butt kicks, high skips, backward shuffles, karaoke, bounds, you get the idea
10 min stretch
Throwing drills
Sushi drill (lots of throwing and cutting). Specifically I worked on my low releases and really selling my deep cut for 15 yrds so I could plant, turn, and come under. Angela gave me some feedback about this, so I worked on this specifically. I sprinted hard during this.
3 pull drill. Holy crap I played on the o-line! What???? I think the Spicy Tuna girls have turned me into a d player...I don't even like offense any more! Ha!
Started to scrimmage, and then, lightning. Boo hiss...
It's funny how an almost 2 hr practice with pretty consistent activity, and a decent amount of sprinting doesn't feel like enough. Does that mean I wasn't intense enough? Crossfitters I think, would say that I didn't work hard enough. In my heart, I think that I could turn it up a notch. However, the flip side becomes burning out too quick at a practice, after all, the last hour is usually where all the sprinting counts, which we didn't get to.
Here's my pledge. I will turn it up for the 1st 2 hrs of every practice, so that by the last hour, I am spent. Like hurting, legs painful, lungs winded, SPENT. And then I will push through that last hour of pain, exceed any limits that I had previously placed on myself. And push. At least until regionals. It'll only make me better. I'll learn how to cut and throw tired, I'll learn how to get open by being smart, and I'll learn how to play d even when I don't want to.
Then, I'll rest and be ready. I want to do well at regionals. I want to kill it. I want to crush, and after Sunday at CHC, I think we have a shot. I really do. I'm dreaming of Sarasota. I will do everything I can between then and now to make that happen. And if it doesn't, I will know that I went down fighting....
Practice today was just mediocre. It got cut short by the thunderstorms. just when I was starting to get my legs under me. That's too bad, it was gonna be good.
Here's how it went
Approx 400m warm up run
10x 25 yard sets of plyos- high knees, butt kicks, high skips, backward shuffles, karaoke, bounds, you get the idea
10 min stretch
Throwing drills
Sushi drill (lots of throwing and cutting). Specifically I worked on my low releases and really selling my deep cut for 15 yrds so I could plant, turn, and come under. Angela gave me some feedback about this, so I worked on this specifically. I sprinted hard during this.
3 pull drill. Holy crap I played on the o-line! What???? I think the Spicy Tuna girls have turned me into a d player...I don't even like offense any more! Ha!
Started to scrimmage, and then, lightning. Boo hiss...
It's funny how an almost 2 hr practice with pretty consistent activity, and a decent amount of sprinting doesn't feel like enough. Does that mean I wasn't intense enough? Crossfitters I think, would say that I didn't work hard enough. In my heart, I think that I could turn it up a notch. However, the flip side becomes burning out too quick at a practice, after all, the last hour is usually where all the sprinting counts, which we didn't get to.
Here's my pledge. I will turn it up for the 1st 2 hrs of every practice, so that by the last hour, I am spent. Like hurting, legs painful, lungs winded, SPENT. And then I will push through that last hour of pain, exceed any limits that I had previously placed on myself. And push. At least until regionals. It'll only make me better. I'll learn how to cut and throw tired, I'll learn how to get open by being smart, and I'll learn how to play d even when I don't want to.
Then, I'll rest and be ready. I want to do well at regionals. I want to kill it. I want to crush, and after Sunday at CHC, I think we have a shot. I really do. I'm dreaming of Sarasota. I will do everything I can between then and now to make that happen. And if it doesn't, I will know that I went down fighting....
Thursday, September 16, 2010
Consistency
Rudy today gently reminded me how important consistency is. I have been pulled in many different directions, with work and ultimate, and have not been as consistent with getting to the box. And I have seen my performance suffer at crossfit. I am not losing ground, but have not made as many gains as certainly I could. So, I promise to do a better job with this, and to make it in at least 3-4x a week while in season, and a whole lot more when I'm not....
Rudy also gently told me to suck it up today! It was just what I needed. My body was shredded from the tournament, and so I was looking for an excuse to ease up on myself. Thank you Rudy, for not letting me. And then I watched Donna struggle through the same WOD, and I realized that I hadn't pushed hard enough. The weight I chose was way too light. Watching her was so immensely inspiring! I have always said that crossfit is about the struggle, I haven't been struggling enough recently...So I stuck around and worked out with the team, and didn't let up. Once again, what I needed to do.
I learned a big lesson today. From Rudy and Donna. Suck it up. Struggle. I'll live and come out stronger for it. No fear. And no letting up. Thanks guys.
Press: Not feeling it at all! Arms super tired, don''t know from what. 45-53x5
The WOD
21-15-9
FS and burpees. 55#'s. Too easy. FS unbroken, burpees pretty close to unbroken...
6:10 or so
WOD #2
Partner WOD
20 Rounds total of
10 power wall balls (10#'s)
Broad jump
5 burpees
Broad jump
5 burpees
Broad jump
10 air squats
Glad I stuck around. I pushed past my limits on this one, what I should have done on the first one....
Lesson learned.
Rudy also gently told me to suck it up today! It was just what I needed. My body was shredded from the tournament, and so I was looking for an excuse to ease up on myself. Thank you Rudy, for not letting me. And then I watched Donna struggle through the same WOD, and I realized that I hadn't pushed hard enough. The weight I chose was way too light. Watching her was so immensely inspiring! I have always said that crossfit is about the struggle, I haven't been struggling enough recently...So I stuck around and worked out with the team, and didn't let up. Once again, what I needed to do.
I learned a big lesson today. From Rudy and Donna. Suck it up. Struggle. I'll live and come out stronger for it. No fear. And no letting up. Thanks guys.
Press: Not feeling it at all! Arms super tired, don''t know from what. 45-53x5
The WOD
21-15-9
FS and burpees. 55#'s. Too easy. FS unbroken, burpees pretty close to unbroken...
6:10 or so
WOD #2
Partner WOD
20 Rounds total of
10 power wall balls (10#'s)
Broad jump
5 burpees
Broad jump
5 burpees
Broad jump
10 air squats
Glad I stuck around. I pushed past my limits on this one, what I should have done on the first one....
Lesson learned.
Wednesday, September 15, 2010
Don't call it a come back!
I've been here for years...
I haven't played ultimate competitively since 2003, the last time I went to Club Nationals. After 6 seasons off, I thought coming back would be a disaster. Turns out, I am faster, stronger, and have more endurance than I ever did, thanks to CFC.
This weekend I played at CHC. Saturday was easy for us, with the exception of the Nemesis game. We gave up on this one before we started which was frustrating! Sunday though was a new day, and we lost to the team that went head to head with Nemesis by 1 point. For the first time, this team showed some fight, some heart, some fire. Overall we placed 6th, and I think we will peak at the right time. I look forward to seeing Nemesis again, b/c I think we'll give them a run for their money!
I had a great weekend. I was fast, caught or assisted 25% of the team's scores, and had NO FEAR. Defensively, I was a monster. No one touched the disc with me on them. I layed out, got up, and did it all over again. I never stopped sprinting. I even caught a few high discs, with 3 x 5'8" and over girls closing in on me....
I never felt fearless with ultimate before. I suppose it happened because I knew that the foundation I had spent building over the last year was so strong, no one was going to beat me. No one was going to outrun or outjump or outsquat me. I gained a new mental toughness...my heart told me to bust ass, because I'd be fine after one point out on the sideline. Which I was. I finally became that player that performed well, gave everything I had during every point, and with a couple minutes of rest, could do it all over again. I didn't have to pace it....
I couldn't even do that as a 23 yr old....
And I got a great tan. It's good to be back.
Thank you Rudy, Bryce, Alex, Liz, Jonny, Zach, Anthony, Mandie, Alison, Kerry and all the coaches at CFC. Thank you to all the athletes that have made me better. I look forward to more....Bring It!
I'm back tomorrow after 3 rest days, as my body is trashed. Looking forward to the burpee, FS wod, and FGB on sunday!
I haven't played ultimate competitively since 2003, the last time I went to Club Nationals. After 6 seasons off, I thought coming back would be a disaster. Turns out, I am faster, stronger, and have more endurance than I ever did, thanks to CFC.
This weekend I played at CHC. Saturday was easy for us, with the exception of the Nemesis game. We gave up on this one before we started which was frustrating! Sunday though was a new day, and we lost to the team that went head to head with Nemesis by 1 point. For the first time, this team showed some fight, some heart, some fire. Overall we placed 6th, and I think we will peak at the right time. I look forward to seeing Nemesis again, b/c I think we'll give them a run for their money!
I had a great weekend. I was fast, caught or assisted 25% of the team's scores, and had NO FEAR. Defensively, I was a monster. No one touched the disc with me on them. I layed out, got up, and did it all over again. I never stopped sprinting. I even caught a few high discs, with 3 x 5'8" and over girls closing in on me....
I never felt fearless with ultimate before. I suppose it happened because I knew that the foundation I had spent building over the last year was so strong, no one was going to beat me. No one was going to outrun or outjump or outsquat me. I gained a new mental toughness...my heart told me to bust ass, because I'd be fine after one point out on the sideline. Which I was. I finally became that player that performed well, gave everything I had during every point, and with a couple minutes of rest, could do it all over again. I didn't have to pace it....
I couldn't even do that as a 23 yr old....
And I got a great tan. It's good to be back.
Thank you Rudy, Bryce, Alex, Liz, Jonny, Zach, Anthony, Mandie, Alison, Kerry and all the coaches at CFC. Thank you to all the athletes that have made me better. I look forward to more....Bring It!
I'm back tomorrow after 3 rest days, as my body is trashed. Looking forward to the burpee, FS wod, and FGB on sunday!
Friday, April 9, 2010
Sick and Frustrated!
So, I seem to have come down with something that has really just knocked me out. I haven't felt right for about 2 wks, and remember telling Bryce last week that I was a bit "fatigued" and couldn't figure out why. I had been sleeping more than usual and taking less call. Well, this monday, I got a horrible gastroenteritis. I had to break scrub from surgery, and say "I'm sorry sir, but I have to step away." This was followed for the next 8hrs with uncontrollable nausea, vomitting, and other GI issues I shudder to mention here. They pounded me with IV fluid, anti-emetics, and over the next 24 hrs, I improved. Only to develop cough and cold symptoms that have just overwhelmed my system. Fevers, more snot than I knew anyone could have, low energy and a nasty cough have just beaten me up. My mom, the pediatrician, tells me this is fairly common for a viral gastro, but it still feels like a double whammy! Go on viruses, kick me while I'm down!
I realized with this bout of the plague that I really have no reserve. With my limited sleep, and even with my excellent nutrition, when something hits me, it hits me hard. Really hard. I am really run down from 6 months straight of in house call and very, very busy services.
The worst part is, I really wanted to turn things up a notch while I wasn't taking as much call. I start trauma at the end of the month and my time and sleep schedule will be much tighter.
I suppose there's only so much I can control. And I just gotta go with this one. Setbacks happen, right? And, well, I'll have to find a way on trauma to turn it up as best I can. And know that in 2 months, I'll have a lot more time to train, live, sleep, etc. ..But for now, I'm just hoping I'll wake up tomorrow morning all better....
I realized with this bout of the plague that I really have no reserve. With my limited sleep, and even with my excellent nutrition, when something hits me, it hits me hard. Really hard. I am really run down from 6 months straight of in house call and very, very busy services.
The worst part is, I really wanted to turn things up a notch while I wasn't taking as much call. I start trauma at the end of the month and my time and sleep schedule will be much tighter.
I suppose there's only so much I can control. And I just gotta go with this one. Setbacks happen, right? And, well, I'll have to find a way on trauma to turn it up as best I can. And know that in 2 months, I'll have a lot more time to train, live, sleep, etc. ..But for now, I'm just hoping I'll wake up tomorrow morning all better....
Tuesday, March 9, 2010
CFT, Roger, and Weight....
Tonight was Crossfit total night. Not a bad showing for me. Totalled at 349.
BS: 130 (up from 110)
Press: 60 (same)
DL: 159 (up from 140)
Went up by 39#'s, (Adam if you're reading, I just missed the 350 goal by 1 pound!!!!). Added 20 lbs on the BS, 19 pounds on the DL. No gains on the press!!! WTF??? I am SO surprised by this. I know I am a lot stronger upper body wise, so I don't get it. Seriously, WTF????? But overall, pretty happy with this effort. Can't wait to see where I'm at in another 2 months. 180 on the DL? 150 on the BS? 60 on the press? :=)
The diet has made a HUGE difference, and I am definitely going to attempt to stay mostly paleo. I do need to tweak a bit because I haven't gained weight in about a month, and am still off 6lbs off my goal of being 105-110 lbs. I know Rudy doesn't believe me, but seriously I could eat McDonald's 3x a day and I won't gain an ounce. Gaining weight takes some serious work for me!
So tracking backwards, worked with Roger last friday. What an awesome day. Another 2.5 hrs. I was dead after. Worked on snatches at 46#'s. I used to think my 1RM was 50, perhaps not. He tells me my form looks "real good." Seriously? Wow. I'll practice some this week to see if it stuck. I am going to keep the weight there per his instructions, and we'll start adding more as we go. We also worked on C & J. I must have done a thousand reps at 65#'s and the by the end I was cashed. He thinks I'm going to fly through my strength numbers on those. We'll see. Encouraging though when he says that stuff.
So overall, not bad. Steady progress. I feel like I need to pick up my training again. Have been a bit disjointed and don't feel great about the last couple of weeks. I want to start hitting it hard starting tomorrow. As always, bring it.
BS: 130 (up from 110)
Press: 60 (same)
DL: 159 (up from 140)
Went up by 39#'s, (Adam if you're reading, I just missed the 350 goal by 1 pound!!!!). Added 20 lbs on the BS, 19 pounds on the DL. No gains on the press!!! WTF??? I am SO surprised by this. I know I am a lot stronger upper body wise, so I don't get it. Seriously, WTF????? But overall, pretty happy with this effort. Can't wait to see where I'm at in another 2 months. 180 on the DL? 150 on the BS? 60 on the press? :=)
The diet has made a HUGE difference, and I am definitely going to attempt to stay mostly paleo. I do need to tweak a bit because I haven't gained weight in about a month, and am still off 6lbs off my goal of being 105-110 lbs. I know Rudy doesn't believe me, but seriously I could eat McDonald's 3x a day and I won't gain an ounce. Gaining weight takes some serious work for me!
So tracking backwards, worked with Roger last friday. What an awesome day. Another 2.5 hrs. I was dead after. Worked on snatches at 46#'s. I used to think my 1RM was 50, perhaps not. He tells me my form looks "real good." Seriously? Wow. I'll practice some this week to see if it stuck. I am going to keep the weight there per his instructions, and we'll start adding more as we go. We also worked on C & J. I must have done a thousand reps at 65#'s and the by the end I was cashed. He thinks I'm going to fly through my strength numbers on those. We'll see. Encouraging though when he says that stuff.
So overall, not bad. Steady progress. I feel like I need to pick up my training again. Have been a bit disjointed and don't feel great about the last couple of weeks. I want to start hitting it hard starting tomorrow. As always, bring it.
Tuesday, March 2, 2010
Steady...
Long week last week for me. Thank goodness it's over. I took call 48 hrs straight, had a presentation on wed, chief's club (a big pimping session) on thurs, and mock orals (which I passed!) on sat. Still I got in 4 workouts, which to me was pretty awesome, despite the lack of sleep. I stayed generally paleo...and seriously, need to be done with residency already!
Mon I was post call and got home at 5pm, went to take a "nap" which lasted till 6am today. So, made up yesterday's wod today.
Worked on Snatch form. Kept the weight super light and just drilled.
WOD: 3 rounds
10 thrusters at 55#'s
10 burpees
6:52
Then I did 3 x 12 GHD situps. And then worked on pullups and strung together 5-6. Wanted to puke starting about 20min AFTER the WOD and till about 9pm. Sheesh.
The WOD was tough. I'm glad I'm upping the weight slow but sure, but as usual, want to be stronger and better, FASTER!!!!! Arggg....I'm not the most patient person. :=)
Nutrition Today
Since I didn't eat since about 5pm yesterday, I made up for it today in a big way.
5:30: 16oz grande 2% latte, banana, a handful of nuts
7:15am: 4 egg whites hard boiled, banana, 500 cc's water
11:30am: 6oz chicken breast on top of a big salad, an apple, more water
2:30pm: Another apple
5pm: A handful of nuts, 500 cc's water, and a protein bar Pre-WOD
9pm: Post WOD: 8oz turkey sauteed with olive oil and onion, a full avocado, 1/2 a large cucumber, Propel water
11pm: Some grapes for desert
Good night folks. See you tomorrow.
Mon I was post call and got home at 5pm, went to take a "nap" which lasted till 6am today. So, made up yesterday's wod today.
Worked on Snatch form. Kept the weight super light and just drilled.
WOD: 3 rounds
10 thrusters at 55#'s
10 burpees
6:52
Then I did 3 x 12 GHD situps. And then worked on pullups and strung together 5-6. Wanted to puke starting about 20min AFTER the WOD and till about 9pm. Sheesh.
The WOD was tough. I'm glad I'm upping the weight slow but sure, but as usual, want to be stronger and better, FASTER!!!!! Arggg....I'm not the most patient person. :=)
Nutrition Today
Since I didn't eat since about 5pm yesterday, I made up for it today in a big way.
5:30: 16oz grande 2% latte, banana, a handful of nuts
7:15am: 4 egg whites hard boiled, banana, 500 cc's water
11:30am: 6oz chicken breast on top of a big salad, an apple, more water
2:30pm: Another apple
5pm: A handful of nuts, 500 cc's water, and a protein bar Pre-WOD
9pm: Post WOD: 8oz turkey sauteed with olive oil and onion, a full avocado, 1/2 a large cucumber, Propel water
11pm: Some grapes for desert
Good night folks. See you tomorrow.
Sunday, February 28, 2010
Rounds 1 and 2
A mixed week for me. Lots of PR's, lots of setbacks (aka rowing!). But overall we take the good with the bad so....
I have a question for you guys? How do you all pace yourselves? I have a good idea when it comes to running, but I am still figuring out how to pace myself during WOD's. For example, do you go all out and hit it as hard as you can, taking the risk of gassing out at the end? Do you save a little to often find that you have a little left in the tank, or that you didn't hit the time you wanted? Still figuring out my thresholds for this and am curious as to what you guys do....
A big shout out to Kori who is still alive after approx 2 weeks in the NICU (no easy feat), and Alison/Beth who are new! Welcome and great job!
So let's work backwards.
Sat 2/27:
WOD #1: General Surgery Mock Oral Boards. So painful. BUT I PASSED! yippee!
WOD #2:
Bench Press: 63%, 72%, 81% of 1RM + 5= 65
43-48-53 (14!!!!!!)
DT ish
-5 Rounds
-21-15-9 at 65#'s.
-22:46
I chose to go heavy, working at 80% of my max C&J, given that strength is still my major goal. I finished, but may have made the time cap had I pushed the first two rounds a bit harder. I think I paced it a bit much, hence the questions at the top. I got a decent metcon, but more impressive was the fact that I hit muscle failure and that's why I often rested, not necessarily being winded. Was happy to finish, and at 20 min, had made it through 9 cleans of the last round. Overall a great workout! Have to give a big thanks to Billy who talked me through the last round. It made such a huge difference!
Not even really sore today, we'll see tomorrow!
Nutrition:
8ish: 3 egg whites, hardboiled, 1/4 lb grapes, 2% vanilla latte, handful of nuts
12pmish: turkey approx 1/4 lb, 2 tablespoons sunbutter, 1/2 large cucumber, coconut water
3pmish: post WOD, forgot my usual protein bar so just got coconut water
4:30pm: Watermelon, almonds, and more water
7:30pmish: Turkey meatloaf, large salad, water
Friday, 2/26
Press: 63%, 72%, 81% of 1RM + 5= 65
41-47-53 (4)
WOD:
4 Rounds of 500m Row, 10 burpees
I then did max ring dips with the tiny band...6-6-5
And then strung together 10 (!!!!!) kipping pullups. Finally!
This was a tough one for me. I was exhausted that day. Just a really long week. I know I can press more than that, the last time I did 52 I got up 8-9. So, I'm guessing I was wiped. I gotta fix my rowing....seriously those of you that can row, I need remediation! Not my best workout, but was glad to have done it. I wasn't really that tired after....I don't know. Even pacing is hard for me on the rower. Help!
Nutrition:
5:30am: 2% vanilla latte
7:15am: 3 egg whites, banana, one more coffee with cream and a little sugar (I was dying)
10:30am: apple, water
12:30pm: 4oz tuna, water
3pm: A handful of dried fruits and nuts, more water
4:30ish: Larabar, water
8pmish: Grilled turkey, spinach and garlic sauteed with olive oil and pine nuts, Fruit for desert, coconut water
Ok guys, on call tonight. Hope it stays quiet. See you tomorrow or tues.
I have a question for you guys? How do you all pace yourselves? I have a good idea when it comes to running, but I am still figuring out how to pace myself during WOD's. For example, do you go all out and hit it as hard as you can, taking the risk of gassing out at the end? Do you save a little to often find that you have a little left in the tank, or that you didn't hit the time you wanted? Still figuring out my thresholds for this and am curious as to what you guys do....
A big shout out to Kori who is still alive after approx 2 weeks in the NICU (no easy feat), and Alison/Beth who are new! Welcome and great job!
So let's work backwards.
Sat 2/27:
WOD #1: General Surgery Mock Oral Boards. So painful. BUT I PASSED! yippee!
WOD #2:
Bench Press: 63%, 72%, 81% of 1RM + 5= 65
43-48-53 (14!!!!!!)
DT ish
-5 Rounds
-21-15-9 at 65#'s.
-22:46
I chose to go heavy, working at 80% of my max C&J, given that strength is still my major goal. I finished, but may have made the time cap had I pushed the first two rounds a bit harder. I think I paced it a bit much, hence the questions at the top. I got a decent metcon, but more impressive was the fact that I hit muscle failure and that's why I often rested, not necessarily being winded. Was happy to finish, and at 20 min, had made it through 9 cleans of the last round. Overall a great workout! Have to give a big thanks to Billy who talked me through the last round. It made such a huge difference!
Not even really sore today, we'll see tomorrow!
Nutrition:
8ish: 3 egg whites, hardboiled, 1/4 lb grapes, 2% vanilla latte, handful of nuts
12pmish: turkey approx 1/4 lb, 2 tablespoons sunbutter, 1/2 large cucumber, coconut water
3pmish: post WOD, forgot my usual protein bar so just got coconut water
4:30pm: Watermelon, almonds, and more water
7:30pmish: Turkey meatloaf, large salad, water
Friday, 2/26
Press: 63%, 72%, 81% of 1RM + 5= 65
41-47-53 (4)
WOD:
4 Rounds of 500m Row, 10 burpees
I then did max ring dips with the tiny band...6-6-5
And then strung together 10 (!!!!!) kipping pullups. Finally!
This was a tough one for me. I was exhausted that day. Just a really long week. I know I can press more than that, the last time I did 52 I got up 8-9. So, I'm guessing I was wiped. I gotta fix my rowing....seriously those of you that can row, I need remediation! Not my best workout, but was glad to have done it. I wasn't really that tired after....I don't know. Even pacing is hard for me on the rower. Help!
Nutrition:
5:30am: 2% vanilla latte
7:15am: 3 egg whites, banana, one more coffee with cream and a little sugar (I was dying)
10:30am: apple, water
12:30pm: 4oz tuna, water
3pm: A handful of dried fruits and nuts, more water
4:30ish: Larabar, water
8pmish: Grilled turkey, spinach and garlic sauteed with olive oil and pine nuts, Fruit for desert, coconut water
Ok guys, on call tonight. Hope it stays quiet. See you tomorrow or tues.
Thursday, February 25, 2010
Heart...
Today I am feeling incredibly nostalgic and grateful for my crossfit experience thus far. I am so amazed by the people that I am constantly surrounded by...the support, the kindness, and in general...people I really enjoy being with. But most of all, I love the heart that I see in all of our athletes. Everyone fights. And struggles. And falls down. And then gets back up. And exhausted, gives over a sweaty hand to help someone else out. And then does it all over again. Seriously amazing. Way to go you guys.
Ok, the week in a recap.
Tuesday: Olympic lift total...A bit tired post call and not moving too quickly.
C & J: 80 lbs! (15 lb PR)
Snatch: 50lbs (5 lb PR) Although my form here still needs a lot of work, so I bet I have more in me.
I just hit my over my 3 month C & J goal in 2 months!!!! So cool.
And well, the Snatch, is gonna take some time.
Wed:
The E-diesel Chipper. Hard to describe the pain here, but did this with a 35 # KB, and a 40# bar.
30 KBS
30 push press
30 Box jump
30 OHS
30 pull ups
30 SDHP
30 cal on the Rower
30 FS
21:40
The weight was a heavy one for me. Proportionally pretty tough. But I didn't give up and made it through.
I think I can definitely get this under 20 minutes. Definitely. I just hit muscle failure a lot, and so had to stop a few times. But, I could have picked up the bar quicker after the muscles recovered. And could have pushed on the rower harder. Next time.
And afterwards swung by for my last O lift class with Jonny. Talk about heart. That guy believes in every single one of us and genuinely wants us to get better. Couldn't ask for more than that! And the class was a blast...JJ, Carlo, Chuck, Aim...good job guys! We will be forever immortalized in those pics Jonny took last night!
Nutrition has been similar to what I've been doing of late. Don't feel like posting the whole week's worth but will post tomorrow once I'm back to regular blogging.
Ok, the week in a recap.
Tuesday: Olympic lift total...A bit tired post call and not moving too quickly.
C & J: 80 lbs! (15 lb PR)
Snatch: 50lbs (5 lb PR) Although my form here still needs a lot of work, so I bet I have more in me.
I just hit my over my 3 month C & J goal in 2 months!!!! So cool.
And well, the Snatch, is gonna take some time.
Wed:
The E-diesel Chipper. Hard to describe the pain here, but did this with a 35 # KB, and a 40# bar.
30 KBS
30 push press
30 Box jump
30 OHS
30 pull ups
30 SDHP
30 cal on the Rower
30 FS
21:40
The weight was a heavy one for me. Proportionally pretty tough. But I didn't give up and made it through.
I think I can definitely get this under 20 minutes. Definitely. I just hit muscle failure a lot, and so had to stop a few times. But, I could have picked up the bar quicker after the muscles recovered. And could have pushed on the rower harder. Next time.
And afterwards swung by for my last O lift class with Jonny. Talk about heart. That guy believes in every single one of us and genuinely wants us to get better. Couldn't ask for more than that! And the class was a blast...JJ, Carlo, Chuck, Aim...good job guys! We will be forever immortalized in those pics Jonny took last night!
Nutrition has been similar to what I've been doing of late. Don't feel like posting the whole week's worth but will post tomorrow once I'm back to regular blogging.
Friday, February 19, 2010
What goes up....
Must come down. In a big way. I fell flat on my face today. Not literally, but figuratively. After all that work on snatches yesterday, and coming out feeling a lot more confident, I sucked big time in the Metcon today with my snatches. I went light on purpose. 30 lbs. Specifically because I know the snatch is a serious weakness for me, and Roger told me to not push the weight just yet. My form however, sucked. Big time. All that work yesterday, and today???? A big flat F-.
Now Roger warned me this would happen. He said that today I'd suck at it. However, I didn't realize how badly. Wow. It was like everything I learned went out the window. And I didn't even feel winded during the Metcon, so the workout sucked for me. Good thing the warm up and back squats were tough. I did the entire thing unbroken with pauses only to try to think about form. ARRGGGG!
Now, I know that I need to work harder. I will. I know it's just a matter of practice. Ok. I'll do it. And yes guys, I know it'll take time. I know. In my head I know that. But for tonight, my heart is screaming! I am super pissed off and feel a bit, well...broken as far as the confidence goes. However, as my lulu lemon bag says...life is full of setbacks, it's how we react to them that matters. I know, I know. My day will come. I hope.
Oh yeah, and I strung together 10 double unders. Never did that before.
Ok:
Warm up: Jumping jacks, partner squats, jumping over people, handstands (sorry Alison for almost dropping you), and double unders.
Back Squats: 1 RM 113+10= 123. Then 58.5%, 67.5%, 76.5% of 123.
74-84-94 (10) (Only did 7 the last time I did this, so I guess a PR at that weight).
MetCon:
500 m Row
10-8-6-4-2
Power Snatch/ Thruster at 30#'s.
500 m Row.
12:40 something
Then stuck around to try to fix said snatches. By then though mentally I was defeated so didn't get much out of it.
Nutrition:
9am: Chai tea with the fam
10am: 3 hard boiled egg whites, watermelon, a handful of almonds, water
11:30: Some grapes, a handful of almonds
1:30pm: Chicken stew, zucchini, cantaloupe, grapes, water
3:30pm: Another handful of almonds and a Propel
7:30ish post WOD: A few slices of turkey, a cucumber, and since I'm making Glenn brownies, I'm gonna have one. I didn't really cheat since Sunday so....
9pm: Chocolate milk (yes I'm allowed, I'm trying to gain weight.)
See you guys next week, I'm off to Quantico, yes Quantico, for the weekend.
Now Roger warned me this would happen. He said that today I'd suck at it. However, I didn't realize how badly. Wow. It was like everything I learned went out the window. And I didn't even feel winded during the Metcon, so the workout sucked for me. Good thing the warm up and back squats were tough. I did the entire thing unbroken with pauses only to try to think about form. ARRGGGG!
Now, I know that I need to work harder. I will. I know it's just a matter of practice. Ok. I'll do it. And yes guys, I know it'll take time. I know. In my head I know that. But for tonight, my heart is screaming! I am super pissed off and feel a bit, well...broken as far as the confidence goes. However, as my lulu lemon bag says...life is full of setbacks, it's how we react to them that matters. I know, I know. My day will come. I hope.
Oh yeah, and I strung together 10 double unders. Never did that before.
Ok:
Warm up: Jumping jacks, partner squats, jumping over people, handstands (sorry Alison for almost dropping you), and double unders.
Back Squats: 1 RM 113+10= 123. Then 58.5%, 67.5%, 76.5% of 123.
74-84-94 (10) (Only did 7 the last time I did this, so I guess a PR at that weight).
MetCon:
500 m Row
10-8-6-4-2
Power Snatch/ Thruster at 30#'s.
500 m Row.
12:40 something
Then stuck around to try to fix said snatches. By then though mentally I was defeated so didn't get much out of it.
Nutrition:
9am: Chai tea with the fam
10am: 3 hard boiled egg whites, watermelon, a handful of almonds, water
11:30: Some grapes, a handful of almonds
1:30pm: Chicken stew, zucchini, cantaloupe, grapes, water
3:30pm: Another handful of almonds and a Propel
7:30ish post WOD: A few slices of turkey, a cucumber, and since I'm making Glenn brownies, I'm gonna have one. I didn't really cheat since Sunday so....
9pm: Chocolate milk (yes I'm allowed, I'm trying to gain weight.)
See you guys next week, I'm off to Quantico, yes Quantico, for the weekend.
Snatch!!!!!
I went and worked with Mike and Roger last night and walked out 2 1/2 hrs later a new woman!!! Those two are amazing. Seriously amazing. Mad props to John, Mandie and Alison for all their new PR's and just being there with me!!!! It was like the box in Buffalo Grove, super supportive and very focussed.
Roger started me off with positions and a PVC pipe. I did a lot of reps with that thing, but honestly, for the first time I understood the positions AND was able to get that hip extension. By the end of the night, 35 lbs went up effortlessly and didn't even feel heavy. Just ask those in Jonny's class how heavy that used to feel and look for me. And the best part was, when I started to get it down, Roger patted me on the chin and gave me a huge hug. The smile on his face to have helped me was amazing. That's why he does what he does. He was so happy.....as was I! Good upstanding people, I'll tell you.
After about 2 hrs working on that, we then moved to jerks. Cleans are being saved for next time. After an unfortunate chin accident with the light bar (damn did I knock my face!), we cruised up to about 50 lbs. Not a heavy weight for me, but this first time was just about form, I think. He actually didn't have too much to add, except for how to get my head out of the way during these! This was pretty awesome, esp given that about 1.5 weeks ago before Jonny's class and sectionals, I had NO idea how to do these. Remember my blog regarding the jerks in that one WOD and how it took me forever?????? Awesome.
I will be a regular once a week there. Given my crazy schedule, that means I'll give up 1 workout a week at CFC, since technique will be the most important thing given my size, this will be well worth it! Plus, I seriously love those two, how could I not go????
Can't wait to practice. And I realized that I need to continue sticking around after WOD's to work on my suck list. I took it easy last week because of sectionals....back at it!
Ok, Nutrition...
9am (can you believe it, I slept till 8:55 and hunger woke me up! ha!) Coffee
9:30am: 3 scrambled egg whites, 1/2 avocado, 1/4 lb grapes
11am: banana bread Larabar (was out of fruit)
12:30: 6 oz tuna salad, bowl of carrots
3:30pm: Another pecan pie Larabar
8:30pm ish: Indian style chicken stew that my VEGETARIAN mom made me (how awesome is she?????), Indian style zucchini, cucumbers, Couldn't help it, 1/2 of a roti.
9:30pmish: 1/3 of a mango.
Ok, see you guys tonight. Last night in our old box. Time for bigger and better things....
Roger started me off with positions and a PVC pipe. I did a lot of reps with that thing, but honestly, for the first time I understood the positions AND was able to get that hip extension. By the end of the night, 35 lbs went up effortlessly and didn't even feel heavy. Just ask those in Jonny's class how heavy that used to feel and look for me. And the best part was, when I started to get it down, Roger patted me on the chin and gave me a huge hug. The smile on his face to have helped me was amazing. That's why he does what he does. He was so happy.....as was I! Good upstanding people, I'll tell you.
After about 2 hrs working on that, we then moved to jerks. Cleans are being saved for next time. After an unfortunate chin accident with the light bar (damn did I knock my face!), we cruised up to about 50 lbs. Not a heavy weight for me, but this first time was just about form, I think. He actually didn't have too much to add, except for how to get my head out of the way during these! This was pretty awesome, esp given that about 1.5 weeks ago before Jonny's class and sectionals, I had NO idea how to do these. Remember my blog regarding the jerks in that one WOD and how it took me forever?????? Awesome.
I will be a regular once a week there. Given my crazy schedule, that means I'll give up 1 workout a week at CFC, since technique will be the most important thing given my size, this will be well worth it! Plus, I seriously love those two, how could I not go????
Can't wait to practice. And I realized that I need to continue sticking around after WOD's to work on my suck list. I took it easy last week because of sectionals....back at it!
Ok, Nutrition...
9am (can you believe it, I slept till 8:55 and hunger woke me up! ha!) Coffee
9:30am: 3 scrambled egg whites, 1/2 avocado, 1/4 lb grapes
11am: banana bread Larabar (was out of fruit)
12:30: 6 oz tuna salad, bowl of carrots
3:30pm: Another pecan pie Larabar
8:30pm ish: Indian style chicken stew that my VEGETARIAN mom made me (how awesome is she?????), Indian style zucchini, cucumbers, Couldn't help it, 1/2 of a roti.
9:30pmish: 1/3 of a mango.
Ok, see you guys tonight. Last night in our old box. Time for bigger and better things....
Wednesday, February 17, 2010
Four....
That refers to the fact that I have gone up from a size 2 at Lulu to a size 4. Nice. They told me to gain weight!!!! So there you go...:=)
Saw the new space today! It is gorgeous! Lots of new torture space. And I love that we can run in there!!!! Can't get my hands around the pull up bars downstairs, but well...that'll just be a matter of practice.
I didn't push very hard today. Don't know if I just needed a light day back, or what was up....but I'm a bit disappointed with myself. First, I had no goal for the WOD. Usually I have some time to think about it during the day and come up with a plan of attack. Today, I didn't get that time. I had the heat before me though and should have used it to come up with a goal. Because without that, I found my WOD unfocussed and unreasonably slow. Next time.
So here it goes:
30/10 WB/Burpees
20/20 WB/Burpees
10/30 WB/Burpees
9:16 at 10#'s.
Need to work on stringing together wall balls. 10 lbs didn't feel bad though. I think within a month it'll be time to move up 2 lbs. Burpees in sets of 10-15. These could have been better and quicker!
As far as my goals go: I came up with a lot that I want for myself. But I chose two that I think put together a lot of things for me....
#1: Rx'ed Fran, in less than 10 minutes, in less than 8 minutes for Extra credit
#2: Clean and Jerk 100#'s for 5 reps (or more)
Nutrition:
9am: Coffee
10am: 3 hard boiled egg whites, a full avocado, 1/4 lb grapes
16 oz Propel water
11:30: Larabar (Apple pie flavor) Totally delicious and paleo
Another 12 oz water
1pm: 8oz tuna salad, 4 oz carrots
12 oz water
5pm: Bowl of carrots, 2 turkey slices
Post WOD around 9pm: Think thin Protein Bar
18 oz water
10pm: 3oz Turkey breast, 1 cucumber, 1/4 lb grapes (gotta get more fruit!)
Ok, will never let my mental game be so weak again. I'm sure I just needed a rest, but it feels like an opportunity wasted.
Saw the new space today! It is gorgeous! Lots of new torture space. And I love that we can run in there!!!! Can't get my hands around the pull up bars downstairs, but well...that'll just be a matter of practice.
I didn't push very hard today. Don't know if I just needed a light day back, or what was up....but I'm a bit disappointed with myself. First, I had no goal for the WOD. Usually I have some time to think about it during the day and come up with a plan of attack. Today, I didn't get that time. I had the heat before me though and should have used it to come up with a goal. Because without that, I found my WOD unfocussed and unreasonably slow. Next time.
So here it goes:
30/10 WB/Burpees
20/20 WB/Burpees
10/30 WB/Burpees
9:16 at 10#'s.
Need to work on stringing together wall balls. 10 lbs didn't feel bad though. I think within a month it'll be time to move up 2 lbs. Burpees in sets of 10-15. These could have been better and quicker!
As far as my goals go: I came up with a lot that I want for myself. But I chose two that I think put together a lot of things for me....
#1: Rx'ed Fran, in less than 10 minutes, in less than 8 minutes for Extra credit
#2: Clean and Jerk 100#'s for 5 reps (or more)
Nutrition:
9am: Coffee
10am: 3 hard boiled egg whites, a full avocado, 1/4 lb grapes
16 oz Propel water
11:30: Larabar (Apple pie flavor) Totally delicious and paleo
Another 12 oz water
1pm: 8oz tuna salad, 4 oz carrots
12 oz water
5pm: Bowl of carrots, 2 turkey slices
Post WOD around 9pm: Think thin Protein Bar
18 oz water
10pm: 3oz Turkey breast, 1 cucumber, 1/4 lb grapes (gotta get more fruit!)
Ok, will never let my mental game be so weak again. I'm sure I just needed a rest, but it feels like an opportunity wasted.
Listen
So I thought I had enough recovery time as of yesterday, but when I got to the box yesterday, I could hardly do anything! The presses felt like lead, and the thought of doing a WOD was just making my body cringe. So I decided to listen to my body (and not push through a la Anjali normally) and work lightly on some skills. As Erin told me, I have to come back when I'm physically and mentally ready. So, let's see. I hope tonight I'll be good to go.
Worked on some rowing technique and stringing box jumps together (thanks Nick, Anthony, and the Wood brothers)! And then I just chilled.
Nutrition:
8am: Chai tea with the parents, damn was that good!
9am:
-3 hard boiled egg whites, 1/2 avocado, coffee, water, and 1/4 pound of grapes
12pm: 1/4 pound of turkey pastrami at the deli next to the nail salon. Some fruit but I can't remember what
5pmish: A few spoonfuls of sunbutter, a bowl full of carrots, and that's it....
Water was interspersed.
8pm: Turkey meatloaf, Asian slaw, and 1 square of frango toffee crunch chocolate
NO WONDER I FELT LIKE CRAP YESTERDAY! I DIDN'T EAT ENOUGH!
Never gonna make that mistake again!
Back at it!
Worked on some rowing technique and stringing box jumps together (thanks Nick, Anthony, and the Wood brothers)! And then I just chilled.
Nutrition:
8am: Chai tea with the parents, damn was that good!
9am:
-3 hard boiled egg whites, 1/2 avocado, coffee, water, and 1/4 pound of grapes
12pm: 1/4 pound of turkey pastrami at the deli next to the nail salon. Some fruit but I can't remember what
5pmish: A few spoonfuls of sunbutter, a bowl full of carrots, and that's it....
Water was interspersed.
8pm: Turkey meatloaf, Asian slaw, and 1 square of frango toffee crunch chocolate
NO WONDER I FELT LIKE CRAP YESTERDAY! I DIDN'T EAT ENOUGH!
Never gonna make that mistake again!
Back at it!
Monday, February 15, 2010
Days 1 and 2
By that I mean that this weekend was the first one of my training for next year. Period. I was so inspired by what I saw at the games this weekend, and so proud to be part of CFC as well as the crossfit community, that I am pledging to compete, and be a competitor, next year. And it was really cool to see all the body types (including my own) that came in numbers 1-5. Anything is possible and all of a sudden my goals do not seem unattainable. After this weekend, I know I can do it!
What I loved about this weekend was that crossfit is about the fight. Yeah, it was really cool to watch people cruise through workouts. But what seemed more important was the struggle. The crowd went crazy when I finally got that bar up at minute 19 for a few more OHS in WOD 1. They went crazy when Heather got 1 PR clean and jerk during WOD 2. That's what it's about. I could care less about the results. I just want to fight to get better, and help my teammates do the same.
Ok, so
WOD #1: Air Force WOD
4 burpees on the top of every minute
20 thrusters, SDHP, push jerk, OHS, and front squat
DNF. 45#'s. Really, really fought to finish. Didn't. Was so upset after that I got out of there cause I hate people seeing me cry. Plus it was scaled!!!! I just couldn't get that stupid bar into position for the OHS, which I started at 7minutes. But, we learn more from failures than successes, so I'll get it next time.
WOD #2
AMRAP 5 minu C& J
65#'s, rx'ed was 105.
68#'s used to be my 1 RM. I did 17 x 65#'s.
Nice. Hopefully, by next year, I'll be at rx'ed. We'll see.
WOD #3
First rx'ed workout ever.
5 min row, 4 box jump, 3 minutes hang squat snatch 45#, 2 min WB, 1 min HSPU
50 cal/67 box jumps/6 snatches/2 wall balls/0 HSPU
Ha! Oh well. Worth a try. At least I didn't scale it.
I can't remember what I did for nutrition but I do know that I ate all weekend. And then cheated and felt like crap so I'm done cheating. Ha!
So, all in all a great teacher, motivator and inspiration for next year. I hope I can do better next time.
What I loved about this weekend was that crossfit is about the fight. Yeah, it was really cool to watch people cruise through workouts. But what seemed more important was the struggle. The crowd went crazy when I finally got that bar up at minute 19 for a few more OHS in WOD 1. They went crazy when Heather got 1 PR clean and jerk during WOD 2. That's what it's about. I could care less about the results. I just want to fight to get better, and help my teammates do the same.
Ok, so
WOD #1: Air Force WOD
4 burpees on the top of every minute
20 thrusters, SDHP, push jerk, OHS, and front squat
DNF. 45#'s. Really, really fought to finish. Didn't. Was so upset after that I got out of there cause I hate people seeing me cry. Plus it was scaled!!!! I just couldn't get that stupid bar into position for the OHS, which I started at 7minutes. But, we learn more from failures than successes, so I'll get it next time.
WOD #2
AMRAP 5 minu C& J
65#'s, rx'ed was 105.
68#'s used to be my 1 RM. I did 17 x 65#'s.
Nice. Hopefully, by next year, I'll be at rx'ed. We'll see.
WOD #3
First rx'ed workout ever.
5 min row, 4 box jump, 3 minutes hang squat snatch 45#, 2 min WB, 1 min HSPU
50 cal/67 box jumps/6 snatches/2 wall balls/0 HSPU
Ha! Oh well. Worth a try. At least I didn't scale it.
I can't remember what I did for nutrition but I do know that I ate all weekend. And then cheated and felt like crap so I'm done cheating. Ha!
So, all in all a great teacher, motivator and inspiration for next year. I hope I can do better next time.
Wednesday, February 10, 2010
Screw The Results!
So I don't have too much to add for training today. Worked on some of the sectionals movements, and went to Jonny's o lifting class. The jerks feel much better now, though I have some work to do. Also set up a time with Mike and Roger next week, and hopefully that can be a regular outing for me.
I did get a cool surprise though. I thought my max clean was 68 pounds. Today, I cleaned that 67 pound bar a few times and it was EASY. So like Bryce said, PR's every day. I can't wait to see what my new Clean number is. AND....that means I'm hitting my 3 month goals in about two months. Awesome...
The not awesome part is this. I am totally nervous about sectionals. I know we all are. My plan is to do 45#'s. This is gonna be a really heavy weight for me. I think the thrusters and SDHP's will be ok. These have always felt fine in WOD's at this weight. The push jerks should also be ok. But the Overhead squats are gonna be rough. Really rough. The most I've done in a WOD is 35#'s which was tough but good. And that's if I can get into position. I'm almost as nervous about getting into the OHS position as I am about doing the overhead squats! I could go lighter...but, I want to try this weight. Which means I may DNF.
But, if that's the worst that happens, so what????? Thanks Alison and Kerry, I needed to hear that! At least I'll know I went as heavy as I could have. If I fail, I'll fail valiantly and without fear.
It's about the fight. It's about showing up and doing it. No matter what weight, or what WOD. It doesn't really matter. I want to be the best athlete I can be. So, here goes nothing!!
I did get a cool surprise though. I thought my max clean was 68 pounds. Today, I cleaned that 67 pound bar a few times and it was EASY. So like Bryce said, PR's every day. I can't wait to see what my new Clean number is. AND....that means I'm hitting my 3 month goals in about two months. Awesome...
The not awesome part is this. I am totally nervous about sectionals. I know we all are. My plan is to do 45#'s. This is gonna be a really heavy weight for me. I think the thrusters and SDHP's will be ok. These have always felt fine in WOD's at this weight. The push jerks should also be ok. But the Overhead squats are gonna be rough. Really rough. The most I've done in a WOD is 35#'s which was tough but good. And that's if I can get into position. I'm almost as nervous about getting into the OHS position as I am about doing the overhead squats! I could go lighter...but, I want to try this weight. Which means I may DNF.
But, if that's the worst that happens, so what????? Thanks Alison and Kerry, I needed to hear that! At least I'll know I went as heavy as I could have. If I fail, I'll fail valiantly and without fear.
It's about the fight. It's about showing up and doing it. No matter what weight, or what WOD. It doesn't really matter. I want to be the best athlete I can be. So, here goes nothing!!
Tuesday, February 9, 2010
Puke!
Well, almost. Deloading starting today. Sad I don't get to work on strength since it's been such a focus for me. I've actually been working harder on the strength stuff than the metcon's...because those are what my goals are about.
Fran:
21-15-9
45# thrusters
tiny banded pullups
8:36
Well, certainly progress made. 3 months ago I was doing 35 pounds, couldn't kip, and used a green band. And today I debated long and hard about 45 vs. 50 lbs, and chipping away at unbanded pullups. But at Alex's urging went with the 45/banded route, only so I could get a decent met con out of it.
I think I could have done 50 lbs and stayed under 10 minutes. So, slow but sure, progress is happening. Which means 6 months to Rx'ed Fran?????? I'm not the most patient person, but as long as I see progress I can deal....
Nutrition:
6am: Coffee
8am: 3 eggs, banana
1030: apple, water
3pm: tuna, veggies, more fruit and water
5pmish: Lots of nuts and dried fruit
8pm: Okra and a protein shake. Don't ask.
10pm: Deli turkey, cucumbers, more water.
At this point, I am feeling very grateful to Bryce/Alex for all their help, with nutrition and strength work. I am making huge gains, and it's because of you two. Thanks guys.
Fran:
21-15-9
45# thrusters
tiny banded pullups
8:36
Well, certainly progress made. 3 months ago I was doing 35 pounds, couldn't kip, and used a green band. And today I debated long and hard about 45 vs. 50 lbs, and chipping away at unbanded pullups. But at Alex's urging went with the 45/banded route, only so I could get a decent met con out of it.
I think I could have done 50 lbs and stayed under 10 minutes. So, slow but sure, progress is happening. Which means 6 months to Rx'ed Fran?????? I'm not the most patient person, but as long as I see progress I can deal....
Nutrition:
6am: Coffee
8am: 3 eggs, banana
1030: apple, water
3pm: tuna, veggies, more fruit and water
5pmish: Lots of nuts and dried fruit
8pm: Okra and a protein shake. Don't ask.
10pm: Deli turkey, cucumbers, more water.
At this point, I am feeling very grateful to Bryce/Alex for all their help, with nutrition and strength work. I am making huge gains, and it's because of you two. Thanks guys.
Sunday, February 7, 2010
Ok, I promise
So this week was about survival. I got stuck at work a lot. Found recovery was suffering big time, so I decided to give myself a few extra rest days this close to sectionals, or I will hurt going there. This was a tough week for me on the workout front. Whereas last week I felt that I was making some serious gains, on the way to rx'ed work, this week I was a bit disappointed with my strength numbers in the metcons. The problem here is technique. My O lifts suck so consequently my weights aren't able to be that high.
Let's go backwards...
Friday, 2/5
Made up this one
Back Squat: 75-84-95 (5)
5 Rounds
5 Jerks, 10 burpees
63#
12:05!!!!!!
This shouldn't have been that hard. My technique sucks. My max straight press is 60. I should be able to jerk more.
I failed the last rep of my last jerk 6 times. I finished my 4th round at 7:30. I need to work on technique. Big time. I got so frustrated, it was unreal. Tears actually came down my face and then I got it together and fought through. A few helpful tips from Amy after...in regards to visualization every time I step up to the bar. I gotta see myself do the lift. ARRGGGGG!
I still am sore at my shoulders.
Wed:
I was post call and exhausted. Didn't have a met con in me with poor nutrition and no sleep. Tank was just empty so I went with an
Active rest day with Jonny's O lift class. Again, more struggling with the snatch form. That hip extension and 3rd pull is where I struggle every lift. More frustration.
Worked on skills with kipping pullups, wall balls, and double unders.
Monday:
Press: 5-3-1
41-46-52 (7)
Met Con
21-15-9
24 inch box jump
KBS 35#
SDHP 45#
9:05
Overall, I was pretty proud of this. For the first time, I have thought that maybe, just maybe I'll make it to rx'ed workouts!
First off, Bryce was right. Should have gone with a 50# SDHP. Form has improved quite a bit here. BUT...I was really happy that I could do a 35# KBS just like the big girls! I did just as many reps and it didn't actually feel heavy. The box jumps were challenging and half my height, but I made it through and was happy. Took a spill there somewhere but after the yrs of ultimate, know how to fall and get right back up.
I suppose that's what this week is about...:=) Falling and getting right back up.
Let's go backwards...
Friday, 2/5
Made up this one
Back Squat: 75-84-95 (5)
5 Rounds
5 Jerks, 10 burpees
63#
12:05!!!!!!
This shouldn't have been that hard. My technique sucks. My max straight press is 60. I should be able to jerk more.
I failed the last rep of my last jerk 6 times. I finished my 4th round at 7:30. I need to work on technique. Big time. I got so frustrated, it was unreal. Tears actually came down my face and then I got it together and fought through. A few helpful tips from Amy after...in regards to visualization every time I step up to the bar. I gotta see myself do the lift. ARRGGGGG!
I still am sore at my shoulders.
Wed:
I was post call and exhausted. Didn't have a met con in me with poor nutrition and no sleep. Tank was just empty so I went with an
Active rest day with Jonny's O lift class. Again, more struggling with the snatch form. That hip extension and 3rd pull is where I struggle every lift. More frustration.
Worked on skills with kipping pullups, wall balls, and double unders.
Monday:
Press: 5-3-1
41-46-52 (7)
Met Con
21-15-9
24 inch box jump
KBS 35#
SDHP 45#
9:05
Overall, I was pretty proud of this. For the first time, I have thought that maybe, just maybe I'll make it to rx'ed workouts!
First off, Bryce was right. Should have gone with a 50# SDHP. Form has improved quite a bit here. BUT...I was really happy that I could do a 35# KBS just like the big girls! I did just as many reps and it didn't actually feel heavy. The box jumps were challenging and half my height, but I made it through and was happy. Took a spill there somewhere but after the yrs of ultimate, know how to fall and get right back up.
I suppose that's what this week is about...:=) Falling and getting right back up.
Thursday, January 28, 2010
I'm behind, I know....
So, in the midst of studying for this exam (it's over today) and getting workouts in, and working, I got a bit behind. BUT....we're back at it today. I realized today that I need to get more comfortable with pain. In general. I woke up the other day feeling tired, a bit sore...I have no idea why. I felt crappy for about 1/2 the day until the nutrition kicked in and I started feeling better. And I was such a baby. Walking around like an old lady, being lazy at work, and thinking about not coming in tonight. HELLOOOOO out there?????!!! This is the good stuff. Fighting through it is the fun part. Whether it's during a WOD or in daily life. No matter how tough things get....It doesn't matter whether it's me on call being pissed off at that 3am consult because I'm so wiped or whether it's me being pissed off about another rep because it hurts. It's all the same concept. Reminding myself to man up!
Ok, nutrition example...this is about what I've been doing.
6am: 12 oz vanilla skim latte
8:45am: 2 boiled egg whites, 4 pieces of turkey bacon, a banana
11am: An apple, 500 cc's water
1pm: A few turkey slices, a salad
4:30pm: A hand full of dried fruits and nuts, 500 cc's water
7ish: Turkey meatloaf, steamed brocolli
Took wed night off b/c I needed to rest. The call plus tues workout killed me. Worked with Jonny on snatches, feeling much more confident with the movement, but the second I add even 20 #'s to it, my form struggles. Can't get that hip extension and under the bar fast enough! Arggg. Keep working.
Let's see...
Thurs:
Worked on snatch form with super light weights.
Then made up
5 rounds:
7 HSC and 7 burpees, 7:52
Used 53# which was pretty heavy for me, 75% of my 1 RM.
Struggled through it...still have to work on that hip extension and getting under the bar so I'm catching the bar 2 feet above the ground instead of 5 feet above the ground. All burpees were unbroken
Friday
Found my 1Rm FS, at 103#'s. My back squat at the CFT was 110lbs. I think either I'm not back squatting right OR have a serious quad/hamstring discrepancy with my quads being much stronger than everything else.
MetCon:
21-15-9 (OHS, burpees)
OHS at 35#, which felt a lot heavier than it sounds. I think it was the right weight, heavy but good. OHS form feels good, and always burpees are a strength. Those were unbroken.
And now I promise to be better about blogging.
Ok, nutrition example...this is about what I've been doing.
6am: 12 oz vanilla skim latte
8:45am: 2 boiled egg whites, 4 pieces of turkey bacon, a banana
11am: An apple, 500 cc's water
1pm: A few turkey slices, a salad
4:30pm: A hand full of dried fruits and nuts, 500 cc's water
7ish: Turkey meatloaf, steamed brocolli
Took wed night off b/c I needed to rest. The call plus tues workout killed me. Worked with Jonny on snatches, feeling much more confident with the movement, but the second I add even 20 #'s to it, my form struggles. Can't get that hip extension and under the bar fast enough! Arggg. Keep working.
Let's see...
Thurs:
Worked on snatch form with super light weights.
Then made up
5 rounds:
7 HSC and 7 burpees, 7:52
Used 53# which was pretty heavy for me, 75% of my 1 RM.
Struggled through it...still have to work on that hip extension and getting under the bar so I'm catching the bar 2 feet above the ground instead of 5 feet above the ground. All burpees were unbroken
Friday
Found my 1Rm FS, at 103#'s. My back squat at the CFT was 110lbs. I think either I'm not back squatting right OR have a serious quad/hamstring discrepancy with my quads being much stronger than everything else.
MetCon:
21-15-9 (OHS, burpees)
OHS at 35#, which felt a lot heavier than it sounds. I think it was the right weight, heavy but good. OHS form feels good, and always burpees are a strength. Those were unbroken.
And now I promise to be better about blogging.
Monday, January 25, 2010
"Rest????!!!!" Day
Unfortunately, when I can't be at CFC, I'm at work. A lot of people have asked me recently what it means for me to be on call (Heather and Tery, don't read, you'll never go to med school!). Since tonight is one of those nights, I'm going to describe my 30 hr rest day...:=)
Sleep: 6.5hrs
5:15 am: Alarm goes off. Ugh.
6am: 12oz skim latte. Waking up on the drive to work. Still can't eat during this, too early.
6:30am: Round on 25 patients. Make sure the intern knows what he is doing.
7:45: Case #1- today was a carotid surgery. High stakes, very fine movements needed. Goofy looking magnifying glasses on.
11am: An apple and some peanut butter (i know it's not strict paleo but I needed some fat). Check on the intern.
12-7pm: A few more cases, lots of fine vascular stuff. Mentally exhausting. Snuck in a few turkey slices and another apple as well as 1L of water.
7-8pm: Round with the attending
8:15pm: Finally some down time. Damn I'm tired. Update blog. Eat. Leftovers from last night, the spaghetti squash and turkey, more water, and watermelon.
For the next 18 hrs or so, I'll be here. Seeing consults, dealing with emergencies, checking on patients, checking on the interns. I likely won't sit down again for a while. But in the end it's worth it. I love what I do. I'm just ready to be done with training.
This also means that I could just go home and be tired after. I could sit and watch tv, eat like crap, and use the "I'm tired" excuse. But honestly, everyone has a battle. Everyone has commitments and time constraints. This isn't any different than any one else with a tough schedule.
And a little lack of sleep is not going to keep me from the gym. Because either I go when I'm post call and exhausted, or I don't crossfit at all. And I choose to crossfit. It's never my best or easiest workout, but I'm finding the new diet and the improved strength have made my recovery much easier. In fact, my hands are smoother in the operating room and I move better overall. I don't get the "recovery" like everyone else does, but well...something's gotta give. And that's not going to change soon. So I press on. And I say it once again. Bring it. Imagine what I can do rested.
Sleep: 6.5hrs
5:15 am: Alarm goes off. Ugh.
6am: 12oz skim latte. Waking up on the drive to work. Still can't eat during this, too early.
6:30am: Round on 25 patients. Make sure the intern knows what he is doing.
7:45: Case #1- today was a carotid surgery. High stakes, very fine movements needed. Goofy looking magnifying glasses on.
11am: An apple and some peanut butter (i know it's not strict paleo but I needed some fat). Check on the intern.
12-7pm: A few more cases, lots of fine vascular stuff. Mentally exhausting. Snuck in a few turkey slices and another apple as well as 1L of water.
7-8pm: Round with the attending
8:15pm: Finally some down time. Damn I'm tired. Update blog. Eat. Leftovers from last night, the spaghetti squash and turkey, more water, and watermelon.
For the next 18 hrs or so, I'll be here. Seeing consults, dealing with emergencies, checking on patients, checking on the interns. I likely won't sit down again for a while. But in the end it's worth it. I love what I do. I'm just ready to be done with training.
This also means that I could just go home and be tired after. I could sit and watch tv, eat like crap, and use the "I'm tired" excuse. But honestly, everyone has a battle. Everyone has commitments and time constraints. This isn't any different than any one else with a tough schedule.
And a little lack of sleep is not going to keep me from the gym. Because either I go when I'm post call and exhausted, or I don't crossfit at all. And I choose to crossfit. It's never my best or easiest workout, but I'm finding the new diet and the improved strength have made my recovery much easier. In fact, my hands are smoother in the operating room and I move better overall. I don't get the "recovery" like everyone else does, but well...something's gotta give. And that's not going to change soon. So I press on. And I say it once again. Bring it. Imagine what I can do rested.
Sunday, January 24, 2010
Weekend Work....
Today was a lot of fun in the new space. Did Jonny's awesome warm up (quite possibly the best warm ups ever), and then headed into strength work. My goals for these months are all about strength. So, that in mind, I made up some strength wods and added a few. Thanks Jonny! Will add back in the Metcon focus in about a month or two. The cool thing is, I'm just about hitting my 3 month goal numbers in 1 1/2 months. Go Paleo!
Sleep: 6hrs
Nutrition:
5:30am :12 oz nonfat latte on the way to work
8am: 2 hard boiled egg whites, 1 turkey sausage patty and 500 cc's water
10:30am: A handful of dried fruits and nuts
During workout: 1 L water
Post WOD: 2 handfuls of grapes, a protein bar, and a vitamin water
Dinner: Spaghetti squash with tomato/turkey sauce
Dinner #2: Another serving and some watermelon.
500 cc's water.
Today:
Dead Lift: 63%, 72%, 81% of 1RM + 10lbs
1Rm=140, Weight used 150
93-103-113 (10)
Bench Press: 63%, 72%, 81% of 1RM (Crossfit total number)
43-48-53 (10)
WOD:
AMRAP in 12 minutes
5 HSPU (2 ab mats)
10 pull ups (Tan band)
15 squat jumps
TOTAL: 5 rounds + 10 pullups
This workout was a good one for me. The body weight stuff is really coming along. I feel strong and efficient, though I know I have a lot to learn. But I finally feel that I feel comfortable enough, and have enough baseline strength to make some gains. I am getting antsy to get off the band!!!!!!! I think the strength is there, just can't get this kipping thing down.
I also think I didn't eat enough today. Usually I get more carbs in the form of fruit in there. Today was just strange.....
I decided yesterday that I will take the top 5 things on my suck list and work on them once a week or so after class. Here they are:
Rowing
SDHP
Toes to bars/ Knees to elbows
Snatch
Jerk
And maybe one more, double unders.
Fun day.
Sleep: 6hrs
Nutrition:
5:30am :12 oz nonfat latte on the way to work
8am: 2 hard boiled egg whites, 1 turkey sausage patty and 500 cc's water
10:30am: A handful of dried fruits and nuts
During workout: 1 L water
Post WOD: 2 handfuls of grapes, a protein bar, and a vitamin water
Dinner: Spaghetti squash with tomato/turkey sauce
Dinner #2: Another serving and some watermelon.
500 cc's water.
Today:
Dead Lift: 63%, 72%, 81% of 1RM + 10lbs
1Rm=140, Weight used 150
93-103-113 (10)
Bench Press: 63%, 72%, 81% of 1RM (Crossfit total number)
43-48-53 (10)
WOD:
AMRAP in 12 minutes
5 HSPU (2 ab mats)
10 pull ups (Tan band)
15 squat jumps
TOTAL: 5 rounds + 10 pullups
This workout was a good one for me. The body weight stuff is really coming along. I feel strong and efficient, though I know I have a lot to learn. But I finally feel that I feel comfortable enough, and have enough baseline strength to make some gains. I am getting antsy to get off the band!!!!!!! I think the strength is there, just can't get this kipping thing down.
I also think I didn't eat enough today. Usually I get more carbs in the form of fruit in there. Today was just strange.....
I decided yesterday that I will take the top 5 things on my suck list and work on them once a week or so after class. Here they are:
Rowing
SDHP
Toes to bars/ Knees to elbows
Snatch
Jerk
And maybe one more, double unders.
Fun day.
Saturday, January 23, 2010
And it begins
So, at Alex's urging, I jumped on the blog bandwagon. 2 weeks on the paleo diet and I have never felt better. My strength numbers are going through the roof. I've seen the biggest jump in the body weight stuff, which is a super cool feeling. 6 and then 4 deadhang pullups today, on 12/5, I did 3 sets of 1 as my 3 max sets. My 3 month goals are all about strength. We're getting there, slow but sure. Each day for the last two weeks has been a PR. Pretty good stuff for right now. The metcons have fallen off a bit, but I imagine they'll improve once the focus goes back there.
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