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.
Sunday, February 28, 2010
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.
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