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!!!!
Thursday, November 4, 2010
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.
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