I realized I have a lot of "glad to be back" or "back at it" posts ha. My goal these days is always to stay injury free but rolling out my ankle while walking down the stairs was not one I foresaw. Been wearing an ankle brace to all the WODs. Life's been a little busy but I've been coming in when I can or when I'm not horribly sore.
Came in maybe 1-2x a week over the last month. It's probably been one of the better times coming back as I didn't lose too much strength and the metcons are coming back easier than I expected. The worst so far is the hand calluses... I need them for pullups on those Rogue racks!
Love the new space and the mats for sure. I'm so proud that CFC has gone from that 2nd floor little space that I loved so much to this two-box monster. I love seeing Mandie and Marissa back at it again... Marissa is just dominating her pullups! I love meeting the new people and seeing Kacey just improve with each day as she gains more confidence (and finally having someone to chase or be chased by - me). This 6am vs noon rivalry is hilarious. EA has moved on to different training that I'm sure, will be exciting and challenging for her. I love to see so many people dedicated to making their glass bigger. I want to as well but for now, our core programming will be my focus. I am rambling now but I've missed everybody!
Just a bit of recap fitness-wise over the last month:
- Got a few tweaks on my pullup. Lats are getting stronger but still, I forget to pull completely and end up craning my neck over the bar, possibly straining rhomboid. Just grip onto the bar, hold on tight, and pull the bar to chest. No chicken neck thing or whatever K-star called it.
- HSPUs... gotta focus on engaging the abs even when tired. Or else, you're going to hurt your back when it's arched. Look for the toes (good cue from Alex).
- Snatch... I'm not finishing my pull, especially when I'm stuck at a weight. I've done 80# before (PR is 81# but at least I'm close). The 80# that went up today actually didn't feel that terrible because I pulled it right. Lost the OHS due to some poor core and left shoulder stabilization.
- I am intrigued by all the muscle-up strength work and I am dedicating myself to working on some of the parts: ring dips - the right way (engaging triceps and not pecs, don't flare out the elbows), false grip hanging on the rings (to build some tolerance). Loved Alex's MU mods... hope to get to work on these some day.
Tuesday, December 13, 2011
Thursday, October 27, 2011
Well, this is interesting
You know a "movement" is gaining steam when the number of critics start to increase and make their way into the mainstream. Paleo-diets, welcome to the big time!
NPR Article: The Paleo-Diet: Not The Way To A Healthy Future
I'm sure there's paleo, and then there's PALEO. I see her point but I'm sorry, I really do have to disagree with how "(l)ike most anthropologists, though, I don't think there's good science behind these claims".
As most paleo people have noted, they have seen nothing but good results since they tried it. They've lost weight, their allergies have gone away, they no longer have IBS, they no longer have migraines, aches and pains, their bloodwork is better... How could you say that you could be left "wondering what's the payoff to be had for pushing a popular diet as rooted in a mythically homogeneous, predictable human past" when people simple FEEL better.
To be honest, I would worry less about what someone is telling you what to eat and more about how it makes you feel after eating it. What the paleo diet does for people is to make them aware of the body and the effects of what something does to your body once you remove it. It never hurts to try and I bet the author did not give it 30 days. Sure we have no idea whether 30 years from now if it's really the best thing you can do for yourself but can you really say that about a vegetarian diet too? I don't think so. If someone chooses to eat a vegetarian diet for reasons other than choosing the healthiest option for their bodies, then I get it (political, social, etc.). But if you're going to argue that vegetarian diets are healthier than paleo diets, then I'm sorry, you need to have an open mind.
I know that when I eat a vegetarian meal, I do not feel satiated. I know that when I eat a crap load of grains/sugar, I genuinely feel sick and I get all stuffed up in a matter of days. I know when I eat good quality meats and fats, I feel full and happy. I regularly joke about how I never evolved to wear contacts (dries my eyes out), wear mascara (it makes my eyes itch), wear heels (makes my feet hurt)... but really, I never evolved to stop listening to my body.
NPR Article: The Paleo-Diet: Not The Way To A Healthy Future
I'm sure there's paleo, and then there's PALEO. I see her point but I'm sorry, I really do have to disagree with how "(l)ike most anthropologists, though, I don't think there's good science behind these claims".
As most paleo people have noted, they have seen nothing but good results since they tried it. They've lost weight, their allergies have gone away, they no longer have IBS, they no longer have migraines, aches and pains, their bloodwork is better... How could you say that you could be left "wondering what's the payoff to be had for pushing a popular diet as rooted in a mythically homogeneous, predictable human past" when people simple FEEL better.
To be honest, I would worry less about what someone is telling you what to eat and more about how it makes you feel after eating it. What the paleo diet does for people is to make them aware of the body and the effects of what something does to your body once you remove it. It never hurts to try and I bet the author did not give it 30 days. Sure we have no idea whether 30 years from now if it's really the best thing you can do for yourself but can you really say that about a vegetarian diet too? I don't think so. If someone chooses to eat a vegetarian diet for reasons other than choosing the healthiest option for their bodies, then I get it (political, social, etc.). But if you're going to argue that vegetarian diets are healthier than paleo diets, then I'm sorry, you need to have an open mind.
I know that when I eat a vegetarian meal, I do not feel satiated. I know that when I eat a crap load of grains/sugar, I genuinely feel sick and I get all stuffed up in a matter of days. I know when I eat good quality meats and fats, I feel full and happy. I regularly joke about how I never evolved to wear contacts (dries my eyes out), wear mascara (it makes my eyes itch), wear heels (makes my feet hurt)... but really, I never evolved to stop listening to my body.
Wednesday, October 26, 2011
Costco Marinara Sauce
I know most of us don't have a lot of time and must resort to simple and quick meals. If you don't mind nightshades (tomatoes, peppers, eggplants,...) and just want a quick meal, one of the things we do is make pasta sauce without the pasta and make it meat and vegetable heavy.
We brown a huge batch of ground beef, throw in chopped garlic, whatever veggies we have (broccoli, squash, mushrooms, peppers, whatever), and dump in Kirkland Marinara Sauce if we don't have time to make (or have run out of) our own tomato sauce. Comes in packs of 3 jars and it's pretty "clean"... no weird ingredients I can't pronounce. It's basically what we would make on our own minus citric acid (helps preserve for distribution and shelf life purposes).
It helps to make a huge batch on the weekend and have meals ready to go for the week. Keeps pretty well too.
We brown a huge batch of ground beef, throw in chopped garlic, whatever veggies we have (broccoli, squash, mushrooms, peppers, whatever), and dump in Kirkland Marinara Sauce if we don't have time to make (or have run out of) our own tomato sauce. Comes in packs of 3 jars and it's pretty "clean"... no weird ingredients I can't pronounce. It's basically what we would make on our own minus citric acid (helps preserve for distribution and shelf life purposes).
It helps to make a huge batch on the weekend and have meals ready to go for the week. Keeps pretty well too.
Tuesday, October 25, 2011
Breakfast!!
I LOVE breakfast! I love talking about breakfast! I love eggs! JJ and I go through about a dozen a week and we buy our eggs either from Meadow Haven Farms (Green City - $5/dozen) or Tempel Farms (Logan Sq market - $5.50/dozen).
Breakfast on the weekday is almost always:
- 2 eggs: over easy or scrambled (and always with Kerrygold butter)
- some kind of meat: 2-3 strips of bacon, ham, leftover chicken/steak
- Americano (2 shots, made at home - the white is not cream but it's the crema)
Weekend breakfast can get kind of fancy b/c we have a bit more time: chopped veggies, frittata form... one time, we had paleo crabcake eggs benedict (recipe and pic later).
Weekend breakfasts are usually larger than weekday breakfasts and given the timing, it's sometimes big enough that we end up eating 2 meals/day on the weekend.
Monday, October 24, 2011
Yay Paleo Challenge!
It's funny how paleo challenges always kick start my blog back up even though I'm not participating in the actual challenge. Started going paleo again (with a few cheat meals sprinkled here and there) about 4 weeks ago but since everyone's getting in on the challenge this time around, I thought I'd join in the fun. Besides, I could probably use a bit more discipline sometimes.
As I've blogged about before, I'm not cutting out all my dairy or salt or carbs. I eat butter, salty bacon from Meadow Haven Farms, and squash (butternut, delicata, whatever we get from Granor Farms... including the little bits of potato). To minimize the risk of us eating out (our real goal is to eat at home as much as possible), we do incorporate a bit of basmati rice into maybe a meal or two a week (hey, it's good with curry!). One thing that we can probably do better is to watch our portions... it got a little out of hand over the summer.
Anyways, happy as always to have challengers on board the paleo wagon, old and new. Hope you find this blog helpful.
Weight: 122.5#
Deadhangs (over-grip): 3 (YAY!)
HSPU (2 ab mat... might be closer to 2.5 since I had 1 ab mat and a pillow): 11 (okay, I feel like it had to be closer to 2.5).
I did attempt a 1 ab mat HSPU and I got a big fat zero.
Quick note on the HSPU... I've been avoiding these due to wrist pain. Given that I've been off CF for 5 weeks due to ankle, I was able to crank out 11 of these before I started feeling something in the left wrist.
Thursday, October 6, 2011
Update!
Ask and you shall receive :)
Well, not a whole lot to report exercise-wise as I am hitting my third week of inactivity. I skipped FGB to rest up my toe and the same night, I roll my ankle walking down the stairs (and proceeded to roll to the basement... wonderful). This is a re-injury!!
Two weeks later, I am finally walking again and on flat surfaces, I am maybe 90% back to walking like a normal person (with an ankle support). The bruising is finally going away and the swelling is maybe 80% gone. There is still swelling where the bone fragment is supposedly located so I guess that's to be expected. Doc said that I'm okay to walk on it and that there isn't much they can do about the bone fragment at this time (see him in 6 weeks if I am concerned that it's still bothering me). He gave me some ankle circles and toe raises to do which have been helping... said I'd be doing the same thing at PT anyway. He also said that not a lot of blood goes through there so healing will be slow.
Walking down stairs is still giving me some trouble as it still hurts to track my knee over my toe. I've got a bunch of places that are still tight and sore (among them, the inside of the foot just under the inside ankle bone near the heel) but I am grasping onto every bit of improvement that I can come up with every day.
I still have 3 strict pull ups in me though so that's good but my neck has been jacked for the last 3 weeks now. You know that stiffness and soreness you get when you sleep in an awkward position? Mine hasn't gone away for 3 weeks... maybe some serious case of stiff/sore neck or I may have actually had some strain from falling down the stairs!
Well, not a whole lot to report exercise-wise as I am hitting my third week of inactivity. I skipped FGB to rest up my toe and the same night, I roll my ankle walking down the stairs (and proceeded to roll to the basement... wonderful). This is a re-injury!!
Two weeks later, I am finally walking again and on flat surfaces, I am maybe 90% back to walking like a normal person (with an ankle support). The bruising is finally going away and the swelling is maybe 80% gone. There is still swelling where the bone fragment is supposedly located so I guess that's to be expected. Doc said that I'm okay to walk on it and that there isn't much they can do about the bone fragment at this time (see him in 6 weeks if I am concerned that it's still bothering me). He gave me some ankle circles and toe raises to do which have been helping... said I'd be doing the same thing at PT anyway. He also said that not a lot of blood goes through there so healing will be slow.
Walking down stairs is still giving me some trouble as it still hurts to track my knee over my toe. I've got a bunch of places that are still tight and sore (among them, the inside of the foot just under the inside ankle bone near the heel) but I am grasping onto every bit of improvement that I can come up with every day.
I still have 3 strict pull ups in me though so that's good but my neck has been jacked for the last 3 weeks now. You know that stiffness and soreness you get when you sleep in an awkward position? Mine hasn't gone away for 3 weeks... maybe some serious case of stiff/sore neck or I may have actually had some strain from falling down the stairs!
Thursday, September 15, 2011
Resting sore stuff
Thanks Rudy for the big toe article. That is how I jammed my toe so I'm almost sure that's what's wrong with it. I still have flexibility though and not a lot of pain regularly... only soreness when I run/jump. I think it's improving but it's not quite there.
On top of that, I think my body is punishing me for eating badly lately... neck is stiff, groin still tender, and right knee is stiff and clicky. As a result, I have decided to bail on FGB this weekend since I don't want to risk further injury of my toe or start any other injuries resulting from these sore spots.
Monday:
Tabata row: max: 87, min: 84 (84/87/87/86/85/84/84/84 = 681m)
8/3 tabata (post wod): max: 84, min: 78 (84-84-83-79-79-78-78-80)
3/23 tabata:
Round 1: 84/83/82/80/80/80/80/80 = 649m
Round 2: 81/81/80/78/78/77/79/80 = 632m
Wednesday:
4x500m: 2:05.4 (damper 7)/2:07.0 (damper 7)/2:19.6 (damper 6)/2:16.7 (damper 5)
Ew... what are those last two sets all about :(
On top of that, I think my body is punishing me for eating badly lately... neck is stiff, groin still tender, and right knee is stiff and clicky. As a result, I have decided to bail on FGB this weekend since I don't want to risk further injury of my toe or start any other injuries resulting from these sore spots.
Monday:
Tabata row: max: 87, min: 84 (84/87/87/86/85/84/84/84 = 681m)
8/3 tabata (post wod): max: 84, min: 78 (84-84-83-79-79-78-78-80)
3/23 tabata:
Round 1: 84/83/82/80/80/80/80/80 = 649m
Round 2: 81/81/80/78/78/77/79/80 = 632m
Wednesday:
4x500m: 2:05.4 (damper 7)/2:07.0 (damper 7)/2:19.6 (damper 6)/2:16.7 (damper 5)
Ew... what are those last two sets all about :(
Thursday, September 8, 2011
Sigh... that's it from me this week
Wednesday's WOD
Metcon (double purple for strict pullups): 5:40
Trip ups in the 50 round of DUs, tripped at 37 on the 40 round, the rest unbroken! Could have used "less band" given my time but when I tested out just one purple pre-wod, I wasn't sure I could make it. Mixed grips through the 8 round, underhand for the rest... no fails.
Post: 5x200m (3min rest): 47.3, 45.5, 46.5, 47.0, 46.6
My butt hurt after this :(
Was planning on getting another WOD in today but apparently, I pulled my left groin from running last week and during the warm up yesterday. I am not quite sure what is wrong with it but it was painful enough to stop running. Acts up anytime I try to propel myself forward (walking fast included) so it needs rest. On top of that, I am about 90% sure I fractured my big toe about 2 months ago playing tennis. Bruising under big toe nail doesn't appear to have improved and after last night's DUs, it's definitely not 100%. It's time to bite the bullet and lay off it... no running/jumping/etc... though right now, I am still planning on doing FGB...
Metcon (double purple for strict pullups): 5:40
Trip ups in the 50 round of DUs, tripped at 37 on the 40 round, the rest unbroken! Could have used "less band" given my time but when I tested out just one purple pre-wod, I wasn't sure I could make it. Mixed grips through the 8 round, underhand for the rest... no fails.
Post: 5x200m (3min rest): 47.3, 45.5, 46.5, 47.0, 46.6
My butt hurt after this :(
Was planning on getting another WOD in today but apparently, I pulled my left groin from running last week and during the warm up yesterday. I am not quite sure what is wrong with it but it was painful enough to stop running. Acts up anytime I try to propel myself forward (walking fast included) so it needs rest. On top of that, I am about 90% sure I fractured my big toe about 2 months ago playing tennis. Bruising under big toe nail doesn't appear to have improved and after last night's DUs, it's definitely not 100%. It's time to bite the bullet and lay off it... no running/jumping/etc... though right now, I am still planning on doing FGB...
Monday, September 5, 2011
8/30-9/4
Tuesday: 8 x 1:00/1:00r on C2: 237-240-239-240-240-240-241-243
Average pace was 2:05/500m at 32s/m. Looks like I paced a bit too much in the first round.
Wednesday's WOD
Metcon rx’ed: 18:18
First round of PUs were 10/5. Then some 5s in the second and third rounds but mostly singles. Fourth and fifth round runs were slow but tried to pose throughout and it felt okay. Popped blood blister about 3 PUs in the last round and tore hand another 2 PUs later. Last 10 PUs probably took 2 minutes... ugh. Thanks to Karen for suggesting deadhangs!
Friday's WOD
PC&J Int: 1×103# and then 2×93# to work on dip and jerk stance.
Smaller and more upright dip instead of trying to dip lower and end up folding forward. Back leg heel out for more stability. Stance has been a little narrow in the past as well.
Metcon at 80# and purple band: 7:01
Tried to get in sub 7 but couldn’t lock out the last two reps so I had to break. Unbroken FS on the 20 and 5 rounds but broke once on the rest.
Post – 4×8 JM Press with 5# DBs
Saturday: 2 hours of rock climbing at Vertical Endeavours
Sunday: 18 miles on the bike (9 miles one way) to the Chicago Botanic Garde
Average pace was 2:05/500m at 32s/m. Looks like I paced a bit too much in the first round.
Wednesday's WOD
Metcon rx’ed: 18:18
First round of PUs were 10/5. Then some 5s in the second and third rounds but mostly singles. Fourth and fifth round runs were slow but tried to pose throughout and it felt okay. Popped blood blister about 3 PUs in the last round and tore hand another 2 PUs later. Last 10 PUs probably took 2 minutes... ugh. Thanks to Karen for suggesting deadhangs!
Friday's WOD
PC&J Int: 1×103# and then 2×93# to work on dip and jerk stance.
Smaller and more upright dip instead of trying to dip lower and end up folding forward. Back leg heel out for more stability. Stance has been a little narrow in the past as well.
Metcon at 80# and purple band: 7:01
Tried to get in sub 7 but couldn’t lock out the last two reps so I had to break. Unbroken FS on the 20 and 5 rounds but broke once on the rest.
Post – 4×8 JM Press with 5# DBs
Saturday: 2 hours of rock climbing at Vertical Endeavours
Sunday: 18 miles on the bike (9 miles one way) to the Chicago Botanic Garde
Monday, August 29, 2011
8/24-29
After FOUR days off to rest up my quads, they finally felt ready to work out again despite some lingering soreness. Seriously needed some mobility work on the hips before I took on Wednesday's WOD
Pre: 15 min of hip warm up that I reeeeally needed.
Power Clean 4×3 @ 95#
Worked on form a little more since I am still not coming in contact with mid-thigh. Kurt’s tip to stay in heels a little longer during the pull was helpful.
Metcon with 9 pull-ups/9 plyo push-ups on knees: 15:20
Sucking wind halfway through third row... pace dropped off pretty bad. Need to get back on that rower at home and do intervals, possibly once a week.
Post – Pendlay Row 2×8 at 42#, 2×8 at 45#
PostPost – 1 strict ring dip!
Monday's WOD on Thursday
OHS 65(5)-75(5)-85(5)-95(5)-100(3)
Hmm... I wonder what my 1RM is...
Metcon @ 55#, 24″ box: 18 through all 10 rounds
My goal was to stay pretty consistent through all the rounds. I had like 3 seconds left in a few rounds... just not enough to pick up the bar for another snatch and I had a couple of rounds where time was up after I clapped on my last burpee.
Post: 3×5 deadhangs with red band. Lats were complaining so I stopped.
Topped off the week with a 20+ mile bike ride from Morton Grove to the Botanic Gardens along the Chicago North Branch Trail on a gorgeous Sunday afternoon.
Pre: 15 min of hip warm up that I reeeeally needed.
Power Clean 4×3 @ 95#
Worked on form a little more since I am still not coming in contact with mid-thigh. Kurt’s tip to stay in heels a little longer during the pull was helpful.
Metcon with 9 pull-ups/9 plyo push-ups on knees: 15:20
Sucking wind halfway through third row... pace dropped off pretty bad. Need to get back on that rower at home and do intervals, possibly once a week.
Post – Pendlay Row 2×8 at 42#, 2×8 at 45#
PostPost – 1 strict ring dip!
Monday's WOD on Thursday
OHS 65(5)-75(5)-85(5)-95(5)-100(3)
Hmm... I wonder what my 1RM is...
Metcon @ 55#, 24″ box: 18 through all 10 rounds
My goal was to stay pretty consistent through all the rounds. I had like 3 seconds left in a few rounds... just not enough to pick up the bar for another snatch and I had a couple of rounds where time was up after I clapped on my last burpee.
Post: 3×5 deadhangs with red band. Lats were complaining so I stopped.
Topped off the week with a 20+ mile bike ride from Morton Grove to the Botanic Gardens along the Chicago North Branch Trail on a gorgeous Sunday afternoon.
Monday, August 22, 2011
8/19-20
Friday WOD
5×2 FS at 130# (just under 75% of 1RM BS)
This felt pretty good thanks to the extensive hip warm up courtesy of Glenn (those hip circle things worked out a kink I had all day).
Metcon at 55#: 9:23
Thank you Megan for challenging me to do CTBs. I got to 9 with a couple of fails and then a few more fails before I abandoned that and did regular PUs (didn’t count the fails as part of the regular PUs). Thrusters: 10-5-5-5-5-5-5-5-5. Best thrusters I’ve ever done but I still hate them. I can’t seem to breathe through these. Probably spent about 5 min on thrusters alone. Yuck.
Post: L-sits on parallettes. Best 8s? Worst 3s. Total: 8-4-3-3-5 = 23s haha
Saturday, we checked out a trapeze class at TSNY Chicago! So much fun!
For the record, heavy FS and thrusters destroyed my quads for almost five days. Ice bath next time even if it doesn't feel necessary that night!
5×2 FS at 130# (just under 75% of 1RM BS)
This felt pretty good thanks to the extensive hip warm up courtesy of Glenn (those hip circle things worked out a kink I had all day).
Metcon at 55#: 9:23
Thank you Megan for challenging me to do CTBs. I got to 9 with a couple of fails and then a few more fails before I abandoned that and did regular PUs (didn’t count the fails as part of the regular PUs). Thrusters: 10-5-5-5-5-5-5-5-5. Best thrusters I’ve ever done but I still hate them. I can’t seem to breathe through these. Probably spent about 5 min on thrusters alone. Yuck.
Post: L-sits on parallettes. Best 8s? Worst 3s. Total: 8-4-3-3-5 = 23s haha
Saturday, we checked out a trapeze class at TSNY Chicago! So much fun!
For the record, heavy FS and thrusters destroyed my quads for almost five days. Ice bath next time even if it doesn't feel necessary that night!
Monday, August 15, 2011
FGB rx'ed baby
Weekend was fun with a trip to Granor Farm (pictures to come!) and 2 hours of rock climbing on Sunday!
Starting off my week right with a FGB rx'ed
WB: 15, 7, 8
SDHP: 20,12,10
Box: 32, 22, 23
PP: 13, 10, 10
Row: 14, 10, 11
Total: 94+61+62 = 217
Okay, I really didn’t expect much out of those WBs since this was my first time doing a WOD with a 14# but no looking back... rather fight through that. PPs could have been better across the board if I wasn’t so winded from the box jumps but they did feel much better than the SDHPs. I've never rowed 14 cals in 1 minute during an FGB before... did I go too hard in my first round?
Starting off my week right with a FGB rx'ed
WB: 15, 7, 8
SDHP: 20,12,10
Box: 32, 22, 23
PP: 13, 10, 10
Row: 14, 10, 11
Total: 94+61+62 = 217
Okay, I really didn’t expect much out of those WBs since this was my first time doing a WOD with a 14# but no looking back... rather fight through that. PPs could have been better across the board if I wasn’t so winded from the box jumps but they did feel much better than the SDHPs. I've never rowed 14 cals in 1 minute during an FGB before... did I go too hard in my first round?
Thursday, August 11, 2011
8/8-11
I didn't make it to the box on Monday so I played with some KBs at home (12kg, 16kg, 20kg, 24kg). Worked in random sets of 10 through the weights up to:
24kg: Russian swings, SDHPs, and single-leg DLs holding it out front.
20kg: goblet squats
16kg: single-leg DLs, holding it from the side (jug carry style)
12kg: one sit up haha. Also attempted a TGU with this but 12kg is too heavy for me.
Tuesday's WOD
Ring Dips (toe assisted) 4×10 @ 40×1 tempo ish
Ring Rows (straight leg) 3×10 @ 40×1 tempo ish
Jacked up the right rhomboid so cut it.
Metcon rx’ed: 16:17
Pullups all singles (as planned). 16″ box was too high... use 12" box or plates next time. Rowing and pullups in a wod are definitely not my favourites.
Post: 1x400m (1:50ish). Right calf close to a cramp so cut that too.
Wednesday, JJ worked with me on pose running for about two miles. Focused on cadence, tempo, breathing, the pull (hot coals tap tap), and the lean. Afterwards, I got my Killer Kage on (messed around with the monkey bars at the kids playground).
Thursday was a hodge podge of strength work:
Snatch Pull 4x4 at 83# (101% of Snatch 1RM of 81#)
FS 5x3 at 123# (<73% of BS 1RM of 175#)
3x10 GHD sit ups and 3x10 back ext
Messed around with a 14# and then a 20# WB haha
24kg: Russian swings, SDHPs, and single-leg DLs holding it out front.
20kg: goblet squats
16kg: single-leg DLs, holding it from the side (jug carry style)
12kg: one sit up haha. Also attempted a TGU with this but 12kg is too heavy for me.
Tuesday's WOD
Ring Dips (toe assisted) 4×10 @ 40×1 tempo ish
Ring Rows (straight leg) 3×10 @ 40×1 tempo ish
Jacked up the right rhomboid so cut it.
Metcon rx’ed: 16:17
Pullups all singles (as planned). 16″ box was too high... use 12" box or plates next time. Rowing and pullups in a wod are definitely not my favourites.
Post: 1x400m (1:50ish). Right calf close to a cramp so cut that too.
Wednesday, JJ worked with me on pose running for about two miles. Focused on cadence, tempo, breathing, the pull (hot coals tap tap), and the lean. Afterwards, I got my Killer Kage on (messed around with the monkey bars at the kids playground).
Thursday was a hodge podge of strength work:
Snatch Pull 4x4 at 83# (101% of Snatch 1RM of 81#)
FS 5x3 at 123# (<73% of BS 1RM of 175#)
3x10 GHD sit ups and 3x10 back ext
Messed around with a 14# and then a 20# WB haha
Tuesday, August 9, 2011
Lollapalooza weekend
I had high hopes about coming into the box Sunday morning to make up the Olympic Total from Friday but I just couldn't get up Sunday morning and opted for more sleep.
Anyway, my total from the 7/9 WCCF weightlifting week was:
Snatch: 81#
C&J: 121#
Total: 202#
Lollapalooza was fun but I am getting too old for the sweaty mess of crowds. Sunday was my favourite day, topped off with a phenomenal Foo Fighters set. I've been listening to them for 10+ years and the last time I saw them (also 10+ years ago), they were terrible. Not only were they amazing at Lollapalooza but coupled with the torrential downpour, I had one of my most cathartic experiences ever.
I'm a new day rising
I'm a brand new sky
To hang the stars upon tonight
I'm a little divided
Do I stay or run away
And leave it all behind?
It's times like these you learn to live again
It's times like these you give and give again
It's times like these you learn to love again
It's times like these time and time again
Anyway, my total from the 7/9 WCCF weightlifting week was:
Snatch: 81#
C&J: 121#
Total: 202#
Lollapalooza was fun but I am getting too old for the sweaty mess of crowds. Sunday was my favourite day, topped off with a phenomenal Foo Fighters set. I've been listening to them for 10+ years and the last time I saw them (also 10+ years ago), they were terrible. Not only were they amazing at Lollapalooza but coupled with the torrential downpour, I had one of my most cathartic experiences ever.
I'm a new day rising
I'm a brand new sky
To hang the stars upon tonight
I'm a little divided
Do I stay or run away
And leave it all behind?
It's times like these you learn to live again
It's times like these you give and give again
It's times like these you learn to love again
It's times like these time and time again
Friday, August 5, 2011
8/1-4
Monday's WOD
Snatch 6×2 at 63#
I can’t seem to chain these as I needed to reset my feet each time.
Metcon (subbed 20# DBs strict presses for HSPUs / 24″ box / 1 pood): 9:01
Sub due to wrist. Kept presses strict throughout. Left shoulder is weaker than my right… resulting in a bit of back arching. Quite happy that I managed to string some 24″ box jumps. KBS broken only once in the 4th round.
Post – Snatch Grip RDL 4 x 8 at 65#
Not 110% of snatch but had some trouble gripping the bar. Hamstrings could have handled more weight though.
Sweet! I got an article posted on the blog! Yay!
Wednesday's WOD
C&J 6×2 ish at 83#. Did a couple at 105#... felt good. Per Bryce, don’t pull/bend arms before bar hits upper mid thigh.
Metcon at 55# and regular pullups: 6:57
Blood blister on my right hand... every time!! :(
Post: tabata row max: 84, min: 78 (84-84-83-79-79-78-78-80)
Snatch 6×2 at 63#
I can’t seem to chain these as I needed to reset my feet each time.
Metcon (subbed 20# DBs strict presses for HSPUs / 24″ box / 1 pood): 9:01
Sub due to wrist. Kept presses strict throughout. Left shoulder is weaker than my right… resulting in a bit of back arching. Quite happy that I managed to string some 24″ box jumps. KBS broken only once in the 4th round.
Post – Snatch Grip RDL 4 x 8 at 65#
Not 110% of snatch but had some trouble gripping the bar. Hamstrings could have handled more weight though.
Sweet! I got an article posted on the blog! Yay!
Wednesday's WOD
C&J 6×2 ish at 83#. Did a couple at 105#... felt good. Per Bryce, don’t pull/bend arms before bar hits upper mid thigh.
Metcon at 55# and regular pullups: 6:57
Blood blister on my right hand... every time!! :(
Post: tabata row max: 84, min: 78 (84-84-83-79-79-78-78-80)
Sunday, July 31, 2011
7/26-31
After CFT on Monday, it took a few days before I recovered from being constantly hungry and needing lots of sleep...
Tuesday's Metcon on Thursday
Metcon with 63# and purple band: 9:12
63# may have been a little light but I was a little worried about the load on my left wrist... Turns out I had the right weight for the wrist but could probably go heavier when that’s better. Unbroken ring dips until last round. Unbroken box jumps except for a few trip ups.
Post: 10 deadhangs with a red band.
Cut it b/c my shoulders weren’t having it. Wrist wasn’t having kipping pullups either.
Was supposed to go paddleboarding on Sunday but we ended up glued to the CF Games! Managed to catch all of Elisabeth's performances and I was giddy with excitement watching her take first in WOD 6!!
The third heat saw Elisabeth Akinwale take an early lead, which she increased by doing the traverse unbroken in the first and second rounds. As in the previous heat, there was a big divide between the competitors. Many were slowed by the monkey bars, but they caused no trouble for Akinwale, a former gymnast. The crowd roared and jumped to their feet as Akinwale took the last round unbroken to finish in a screamingly fast 6:56, the fastest time overall for the women in this event. Angie Pye, in the same heat, had the second-fastest time in the event, 7:38.
She is such an inspiration and a super hero! I am so proud of her!
Tuesday's Metcon on Thursday
Metcon with 63# and purple band: 9:12
63# may have been a little light but I was a little worried about the load on my left wrist... Turns out I had the right weight for the wrist but could probably go heavier when that’s better. Unbroken ring dips until last round. Unbroken box jumps except for a few trip ups.
Post: 10 deadhangs with a red band.
Cut it b/c my shoulders weren’t having it. Wrist wasn’t having kipping pullups either.
Was supposed to go paddleboarding on Sunday but we ended up glued to the CF Games! Managed to catch all of Elisabeth's performances and I was giddy with excitement watching her take first in WOD 6!!
The third heat saw Elisabeth Akinwale take an early lead, which she increased by doing the traverse unbroken in the first and second rounds. As in the previous heat, there was a big divide between the competitors. Many were slowed by the monkey bars, but they caused no trouble for Akinwale, a former gymnast. The crowd roared and jumped to their feet as Akinwale took the last round unbroken to finish in a screamingly fast 6:56, the fastest time overall for the women in this event. Angie Pye, in the same heat, had the second-fastest time in the event, 7:38.
She is such an inspiration and a super hero! I am so proud of her!
Monday, July 25, 2011
CFT!
Gotta love CFT days!
6/17/11 CFT: 175/65/225 = 465
BS: 165 (145-165-185Fx2-180F-177F boooo… -10#)
Press: 72 (65-70-75F-72… 2# PR)
DL: 237 (205-225-230-237… 12# PR)
CFT: 474 (4# PR!)
That's a 9# jump from last CFT! Imagine what I could have done had I listened to myself and got my BS progression right. Too big of a jump... should have stuck with 180# after 165#. Too taxed after ALL those attempts to get that 177# up.
Super pumped about the 2# PR on the Press, especially considering I struggled with the 70# during last CFT. PR of 70# came from over a year and a half ago so yeah, I'm excited :)
Also really excited about the DL PR as well! Fixed my form during the strength cycle and it paid off today! Had a little more in me but too tired… next time, try 240#.
Thanks to Elisabeth's post today, I was inspired to take on small PRs and this really came in handy when it came to the press.
This morning, I weighed in at 120#. Down 6# in body weight from 1/11/10 CFT but up 4# in CFT! :)
6/17/11 CFT: 175/65/225 = 465
BS: 165 (145-165-185Fx2-180F-177F boooo… -10#)
Press: 72 (65-70-75F-72… 2# PR)
DL: 237 (205-225-230-237… 12# PR)
CFT: 474 (4# PR!)
That's a 9# jump from last CFT! Imagine what I could have done had I listened to myself and got my BS progression right. Too big of a jump... should have stuck with 180# after 165#. Too taxed after ALL those attempts to get that 177# up.
Super pumped about the 2# PR on the Press, especially considering I struggled with the 70# during last CFT. PR of 70# came from over a year and a half ago so yeah, I'm excited :)
Also really excited about the DL PR as well! Fixed my form during the strength cycle and it paid off today! Had a little more in me but too tired… next time, try 240#.
Thanks to Elisabeth's post today, I was inspired to take on small PRs and this really came in handy when it came to the press.
This morning, I weighed in at 120#. Down 6# in body weight from 1/11/10 CFT but up 4# in CFT! :)
Sunday, July 24, 2011
7/18-24
Monday's WOD
Vertical jump: 17.5″
Broad jump: 78"
Grace @ 83#: 5:43 (failed 1 jerk)
4/17/10 Grace @ 53#: 4:14
Last time with Grace, I was coming off of rehabbing a shoulder injury so it was light but it looks like I was only slower by 1:30 but 30# heavier this time!
The first 20 went by well. The last 10 were grinders! I think I started to split jerk about half way through (and not very well). Many thanks to Lizzie pushing me through and Val making me pick up the bar and reminding me to fully extend the hips on the jerk. Failed 1 jerk b/c I wasn't breathing through the last few properly.
Post – 6×10 MB sit-ups (12#)
Tuesday's WOD
MU work. This was fun and I want to keep working at it. I also need to work on ring dips. As far as the jump/pull/transition goes, need to focus on engaging my core and keeping elbows in.
Metcon at 105#/16″: 3 rounds + 3 FS
Flew through first round… and then it went downhill fast. Squat cleaned the FS which were unbroken except for that last round where I failed a bunch of cleans (didn't finish my pull twice, couldn't come out of my squat once). Box jumps unbroken except for 1 trip up in the third round. Left wrist does not like kipping chin ups... not flexible there and it’s really aggravated. Plan is to ice/compress/rest(keep wrist as straight as possible) over the next few days. Feels like an over-extension. I am hoping it will heal and I won't need a doc visit.
Post – 2 x 8 RDLs at 85#. Back is done from yesterday and today so I kept it light and called it quits after 2 sets.
Thanks to some tough love from Bryce. Apparently, I wasn't trying hard enough to get those CTBs. I went back, tried again, and got my first 3 ever!
(Left) wrist didn't really feel right the rest of the week so I laid off it with intermittent ice and compression. It's feeling better today (Sunday) so I gave some rowing a go just to get moving.
500m: 2:06min (I wasn't planning on doing this but managed to row at a 2:00 pace for the last 100+m... should do a proper 500m TT next time).
Easy 15 min row: 2950m (Finished at around a 2:32 pace).
Vertical jump: 17.5″
Broad jump: 78"
Grace @ 83#: 5:43 (failed 1 jerk)
4/17/10 Grace @ 53#: 4:14
Last time with Grace, I was coming off of rehabbing a shoulder injury so it was light but it looks like I was only slower by 1:30 but 30# heavier this time!
The first 20 went by well. The last 10 were grinders! I think I started to split jerk about half way through (and not very well). Many thanks to Lizzie pushing me through and Val making me pick up the bar and reminding me to fully extend the hips on the jerk. Failed 1 jerk b/c I wasn't breathing through the last few properly.
Post – 6×10 MB sit-ups (12#)
Tuesday's WOD
MU work. This was fun and I want to keep working at it. I also need to work on ring dips. As far as the jump/pull/transition goes, need to focus on engaging my core and keeping elbows in.
Metcon at 105#/16″: 3 rounds + 3 FS
Flew through first round… and then it went downhill fast. Squat cleaned the FS which were unbroken except for that last round where I failed a bunch of cleans (didn't finish my pull twice, couldn't come out of my squat once). Box jumps unbroken except for 1 trip up in the third round. Left wrist does not like kipping chin ups... not flexible there and it’s really aggravated. Plan is to ice/compress/rest(keep wrist as straight as possible) over the next few days. Feels like an over-extension. I am hoping it will heal and I won't need a doc visit.
Post – 2 x 8 RDLs at 85#. Back is done from yesterday and today so I kept it light and called it quits after 2 sets.
Thanks to some tough love from Bryce. Apparently, I wasn't trying hard enough to get those CTBs. I went back, tried again, and got my first 3 ever!
(Left) wrist didn't really feel right the rest of the week so I laid off it with intermittent ice and compression. It's feeling better today (Sunday) so I gave some rowing a go just to get moving.
500m: 2:06min (I wasn't planning on doing this but managed to row at a 2:00 pace for the last 100+m... should do a proper 500m TT next time).
Easy 15 min row: 2950m (Finished at around a 2:32 pace).
Thursday, July 14, 2011
7/11-13
Monday's WOD
BS 4×3 @86% (150#)
Metcon: 11:25 with a 25# DB.
Post: DB floor press with 15# DBs 12-10-8-9
The back squats were tough but happy to get them all done. 25# DB was too light... all the KBs were taken as were the mats for the sit ups at the packed class! I wish I had a heavier DB since my limiting factor was the sit ups.
Today is Thursday and my body does not like 150 sit ups. My abs still hurt when I sneeze/cough and my hip flexors had some serious DOMS yesterday; I had trouble lifting my legs to put on pants! I think when I do a sit up, I'm using my hip flexors to hold my legs and pull myself in a bit. Wow, were they sore and I'm sure it wasn't the BSes or DB swings given how they hurt.
Yesterday, I played on my work softball team again and it was fun. This time I had shoes instead of sport sandals! I had some pretty good hits but throwing the ball a few times resulted in a sore right delt. Maybe I pulled a tendon... either way, it needs rest.
Soooo I really wanted to make up Wednesday's WOD today but my new rule for me is that I can't let myself work out if my body isn't ready and my hip flexors are definitely not ready. Hopefully only need some ice tonight and one more day of rest so I can make it in for tomorrow's WOD.
BS 4×3 @86% (150#)
Metcon: 11:25 with a 25# DB.
Post: DB floor press with 15# DBs 12-10-8-9
The back squats were tough but happy to get them all done. 25# DB was too light... all the KBs were taken as were the mats for the sit ups at the packed class! I wish I had a heavier DB since my limiting factor was the sit ups.
Today is Thursday and my body does not like 150 sit ups. My abs still hurt when I sneeze/cough and my hip flexors had some serious DOMS yesterday; I had trouble lifting my legs to put on pants! I think when I do a sit up, I'm using my hip flexors to hold my legs and pull myself in a bit. Wow, were they sore and I'm sure it wasn't the BSes or DB swings given how they hurt.
Yesterday, I played on my work softball team again and it was fun. This time I had shoes instead of sport sandals! I had some pretty good hits but throwing the ball a few times resulted in a sore right delt. Maybe I pulled a tendon... either way, it needs rest.
Soooo I really wanted to make up Wednesday's WOD today but my new rule for me is that I can't let myself work out if my body isn't ready and my hip flexors are definitely not ready. Hopefully only need some ice tonight and one more day of rest so I can make it in for tomorrow's WOD.
Tuesday, July 12, 2011
WCCF Results!
All I need to do for next time is to up a weight class or get a 100kg Olympic Total ;)
Nice job, CFC ladies!
Women's Division:
48kg Class:
Laura Kocelko WCCF 37 - 50 - 87
53kg Class:
Kristen Athkinsaon WCCF 40 - 58 - 98
Tiffany Varney Crossfit Chicago 39 - 54 - 93
58kg Class:
Heather Refenes Chi-Town Crossfit 56 - 68 - 124
Kristen Eide Crossfit Fire 40 - 54 - 94
Laura Hammdorff WCCF 37 - 56 - 93
Donna Chung Crossfit Chicago 37 - 55 - 92
Amy Allegretti Crossfit Chicago 30 - 46 - 76
Sydney Groen Forreston HS 30 - 39 - 69
63kg Class:
Rachel Kellington Derby City Crossfit 37 - 54 - 91
Halley Brown Crossfit 312 35 - 53 - 88
69kg Class:
Jennifer Ismar WCCF 56 - 82 - 138
Alida Bray CF Arlington Heights 43 - 58 - 101
Jonina Hernandez WCCF 34 - 46 - 80
Holly Gingerich WCCF 32 - 45 - 77
75kg Class:
Elisabeth Akinwale Crossfit Chicago 64 - 80 - 144
Sammy Olson CF Arlington Heights 43 - 70 - 113
Amy Procarione CF Arlington Heights 49 - 62 - 111
Liz Glazer WCCF 30 - 45 - 75
75+kg Class:
Michelle Larson Crossfit 847 52 - 76 - 128
Laura Mode CF Arlington Heights 42 - 63 - 105
Gwen Chamberlin WCCF 41 - 56 - 97
Elizabeth Hipp WCCF 36 - 45 - 81
Stephanie Hoffmeyer Tri-Cities CF X - 57 - 57
Nice job, CFC ladies!
Women's Division:
48kg Class:
Laura Kocelko WCCF 37 - 50 - 87
53kg Class:
Kristen Athkinsaon WCCF 40 - 58 - 98
Tiffany Varney Crossfit Chicago 39 - 54 - 93
58kg Class:
Heather Refenes Chi-Town Crossfit 56 - 68 - 124
Kristen Eide Crossfit Fire 40 - 54 - 94
Laura Hammdorff WCCF 37 - 56 - 93
Donna Chung Crossfit Chicago 37 - 55 - 92
Amy Allegretti Crossfit Chicago 30 - 46 - 76
Sydney Groen Forreston HS 30 - 39 - 69
63kg Class:
Rachel Kellington Derby City Crossfit 37 - 54 - 91
Halley Brown Crossfit 312 35 - 53 - 88
69kg Class:
Jennifer Ismar WCCF 56 - 82 - 138
Alida Bray CF Arlington Heights 43 - 58 - 101
Jonina Hernandez WCCF 34 - 46 - 80
Holly Gingerich WCCF 32 - 45 - 77
75kg Class:
Elisabeth Akinwale Crossfit Chicago 64 - 80 - 144
Sammy Olson CF Arlington Heights 43 - 70 - 113
Amy Procarione CF Arlington Heights 49 - 62 - 111
Liz Glazer WCCF 30 - 45 - 75
75+kg Class:
Michelle Larson Crossfit 847 52 - 76 - 128
Laura Mode CF Arlington Heights 42 - 63 - 105
Gwen Chamberlin WCCF 41 - 56 - 97
Elizabeth Hipp WCCF 36 - 45 - 81
Stephanie Hoffmeyer Tri-Cities CF X - 57 - 57
Monday, July 11, 2011
WCCF Summer 2011 Weightlifting Meet
This was my first WCCF weightlifting meet and I'm proud to say that I've finally got one of these under my belt!
I'm happy to report that I PR'ed on both my lifts!
Snatch: 32kg(70#)-35kg(77#)-37kg(81#)
C&J: 50kg(110#)-55kg(121#)-57kg(125#)F
This was a really great experience as I now know how it feels to work through nerves in competition. Although I didn't really treat this like a competition for me, I think the nerves felt no different. Coming off of that first lift, I couldn't believe how much I was shaking from the adrenaline! It's true though that when you step on the platform, there really is no time to be nervous (didn't even have time to picture anyone in their undies haha) and you just do what you do. I was lucky to have Elisabeth, Tiffany, and Amy there to go through this with. I'm super lucky that JJ was there to support me too! Congrats all around, especially to Elisabeth for taking the whole thing!
I'm happy to report that I PR'ed on both my lifts!
Snatch: 32kg(70#)-35kg(77#)-37kg(81#)
C&J: 50kg(110#)-55kg(121#)-57kg(125#)F
This was a really great experience as I now know how it feels to work through nerves in competition. Although I didn't really treat this like a competition for me, I think the nerves felt no different. Coming off of that first lift, I couldn't believe how much I was shaking from the adrenaline! It's true though that when you step on the platform, there really is no time to be nervous (didn't even have time to picture anyone in their undies haha) and you just do what you do. I was lucky to have Elisabeth, Tiffany, and Amy there to go through this with. I'm super lucky that JJ was there to support me too! Congrats all around, especially to Elisabeth for taking the whole thing!
Thursday, July 7, 2011
7/5-6
Tuesday's WOD
BS 4×4 @ 79% (138#)
Metcon: 109 reps at 53# and 24″ box. Missed a jump. Just what I need… more bruises!
Might have gone a little too light as I managed to maintain consistent reps through the 4 rounds (28-27-27-27). Nice to wod with Anj... man, so proud of her for taking on those 53# HPS!
Post: GMs 45-55-65-75
I can probably go up to 85 next.
Post-post: kipping pullup strings 10(PR)/6/4/5
Been working on maintaining the hand calluses since I'm only coming in 3x a week and not every week has pullups. Trying to make sure I do something on the pullup bar every week. Haha I didn't think I was going to be in on Wednesday but I did end up at the box and with a pullup wod! In other pullup news, I now have 3 overgrip deadhangs!
Wednesday's WOD
I've been trying to toughen up hands without tearing so like I already said, the once-a-week thing on the pullup bar has been what I'm shooting for. Good article here though about tape grips. Should practice making these just in case.
Really good warmup with the wheelbarrows and slow small arm circles for the shoulders. Not really liking the pushups resting on the top of foot thing. Almost gave me a foot cramp!
Press: 4×4 @ 79%ish (53#).
Liked Kurt's grip tip: walk up to bar and get set with spacing. Wing out the elbows, pinky up, and grip bar. Kind of like snapping the bar. Also try to make the "biggest double chin possible" to get the head out of the way.
Metcon: 4 rounds + 5 pullups with 12# WB. Re-did quite a few... turns out I should have re-done a few more after talking to JJ as I wasn't hitting the red line every time. Sets of 3 by the later rounds. First time with 12# PWB. Will do better next time.
Post: ring dips with red band: 10/8/8/8. Great tip from Randy to look down… definitely felt it in my shoulders more! Left shoulder is weaker than right so need to concentrate to keep it balanced.
Today, I'm thinking of going in to move through some oly lifts in prep for Saturday's WCCF Meet. My traps are rather sore from the HPS but just wanted to work through some techniques I've been thinking about.
Kind of excited about Saturday but also nervous. Talked to Elisabeth and noted that that's a good thing since it's a challenge for me. I get pretty shy about being up there... stage fright. Just gotta know that I can do it :)
BS 4×4 @ 79% (138#)
Metcon: 109 reps at 53# and 24″ box. Missed a jump. Just what I need… more bruises!
Might have gone a little too light as I managed to maintain consistent reps through the 4 rounds (28-27-27-27). Nice to wod with Anj... man, so proud of her for taking on those 53# HPS!
Post: GMs 45-55-65-75
I can probably go up to 85 next.
Post-post: kipping pullup strings 10(PR)/6/4/5
Been working on maintaining the hand calluses since I'm only coming in 3x a week and not every week has pullups. Trying to make sure I do something on the pullup bar every week. Haha I didn't think I was going to be in on Wednesday but I did end up at the box and with a pullup wod! In other pullup news, I now have 3 overgrip deadhangs!
Wednesday's WOD
I've been trying to toughen up hands without tearing so like I already said, the once-a-week thing on the pullup bar has been what I'm shooting for. Good article here though about tape grips. Should practice making these just in case.
Really good warmup with the wheelbarrows and slow small arm circles for the shoulders. Not really liking the pushups resting on the top of foot thing. Almost gave me a foot cramp!
Press: 4×4 @ 79%ish (53#).
Liked Kurt's grip tip: walk up to bar and get set with spacing. Wing out the elbows, pinky up, and grip bar. Kind of like snapping the bar. Also try to make the "biggest double chin possible" to get the head out of the way.
Metcon: 4 rounds + 5 pullups with 12# WB. Re-did quite a few... turns out I should have re-done a few more after talking to JJ as I wasn't hitting the red line every time. Sets of 3 by the later rounds. First time with 12# PWB. Will do better next time.
Post: ring dips with red band: 10/8/8/8. Great tip from Randy to look down… definitely felt it in my shoulders more! Left shoulder is weaker than right so need to concentrate to keep it balanced.
Today, I'm thinking of going in to move through some oly lifts in prep for Saturday's WCCF Meet. My traps are rather sore from the HPS but just wanted to work through some techniques I've been thinking about.
Kind of excited about Saturday but also nervous. Talked to Elisabeth and noted that that's a good thing since it's a challenge for me. I get pretty shy about being up there... stage fright. Just gotta know that I can do it :)
Tuesday, July 5, 2011
6/25-7/4
I can't believe it's July already!!
A little catch up...
Only got in one WOD last week:
Clean: shrug a little more in rack position to avoid hitting collar bone.
Metcon: 6 rounds. Max 33. Min 15 (1st round). 1 min of DUs in warm-up: 80 (64 consecutive = new PR). Hallway cement really got to my head… metal rope pairs better with rubber mats. Rope malfunction again! >:(
Post: 12 TTBs but cut it when elbow felt weird. String of 4. Then Monday's BS: 4x5 at 77% (135#).
The collar bone is fine but there is a bruise just below the bone that is tender and still feels bruisy after a week! Not sure what's going on here :(
Wednesday, I was asked to sub on my coworker's softball team. I've never played softball before but have been to the batting cages... many years ago. Anyway, I ended up subbing and it was fun but they had me play first base and a guy from the other team ran into me... it almost felt like a concussion but I was fine.
Two weekends in a row of bad eating: one was for a wedding in South Bend and the other was a camping road trip to the UP. UP was nice but seriously, too many mosquitoes and not too much to see. It's a relaxing place but I wished the food was better.
A little catch up...
Only got in one WOD last week:
Clean: shrug a little more in rack position to avoid hitting collar bone.
Metcon: 6 rounds. Max 33. Min 15 (1st round). 1 min of DUs in warm-up: 80 (64 consecutive = new PR). Hallway cement really got to my head… metal rope pairs better with rubber mats. Rope malfunction again! >:(
Post: 12 TTBs but cut it when elbow felt weird. String of 4. Then Monday's BS: 4x5 at 77% (135#).
The collar bone is fine but there is a bruise just below the bone that is tender and still feels bruisy after a week! Not sure what's going on here :(
Wednesday, I was asked to sub on my coworker's softball team. I've never played softball before but have been to the batting cages... many years ago. Anyway, I ended up subbing and it was fun but they had me play first base and a guy from the other team ran into me... it almost felt like a concussion but I was fine.
Two weekends in a row of bad eating: one was for a wedding in South Bend and the other was a camping road trip to the UP. UP was nice but seriously, too many mosquitoes and not too much to see. It's a relaxing place but I wished the food was better.
Friday, June 24, 2011
6/21-24
Only got in 2x this week. Packed in the strength.
BS 4x6 @ 75% (130#). Rough after Tuesday's metcon.
Press 4x6 @ 75% (48#). Not bad after Friday's metcon. Tough but not too bad.
DL 4×6 @ 75% (168#). Heavy but felt good.
Tuesday's WOD
Metcon at 65#. Fastest: 2:35. Slowest: 3:02. (2:39/2:35/2:47/2:54/3:02)
Runs ranged between 1:48 and 1:58. Thighs are killing from the HPC bruises. At least I fixed my form in the last two rounds b/c they hurt so much. Man, wheels really fell off in the later rounds.
Friday's Metcon
Metcon at 83#: 4:58
Happy with today. 83# is the heaviest I've ever done for FS in a WOD! And under 5 min! I’d like to think Kurt’s playlist and chasing Erin had something to do with it :)
Got in 10 consec kipping pullups!
Thighs still bruised!
BS 4x6 @ 75% (130#). Rough after Tuesday's metcon.
Press 4x6 @ 75% (48#). Not bad after Friday's metcon. Tough but not too bad.
DL 4×6 @ 75% (168#). Heavy but felt good.
Tuesday's WOD
Metcon at 65#. Fastest: 2:35. Slowest: 3:02. (2:39/2:35/2:47/2:54/3:02)
Runs ranged between 1:48 and 1:58. Thighs are killing from the HPC bruises. At least I fixed my form in the last two rounds b/c they hurt so much. Man, wheels really fell off in the later rounds.
Friday's Metcon
Metcon at 83#: 4:58
Happy with today. 83# is the heaviest I've ever done for FS in a WOD! And under 5 min! I’d like to think Kurt’s playlist and chasing Erin had something to do with it :)
Got in 10 consec kipping pullups!
Thighs still bruised!
Sunday, June 19, 2011
CFT
Friday night, had a work happy hour so couldn't make it in for CFT. Instead, after the happy hour, got in about an hour or so of tennis in but felt generally weak after just one drink...
Saturday morning CFT
BS: 175 (tied PR). 145-165-175. Try 180 next.
Press: 65 (5# off PR). Warmed up with bar. 55# x3. Then 65#. Failed 70# x3.
DL: 225 (tied PR). 175-205-235f-225-235f. Try for 230# next time.
CFT: 465 (5# off pre-injury CFT!)
Pretty happy with this given the last year and a half have been ups and downs in terms of injury/work schedule. Being back at a 175# BS makes me feel really good b/c I hurt my hip about a week into CFT last year. Now, just don't be stupid when going through the strength cycle. Press at 70# was so close every time and got closer with each attempt! I'm wondering if my warm up sets weren't done properly but I was also trying to balance being tired out from it. For DL, I felt the bar move on my 235# attempt but the weights definitely were not coming off the ground. Do NOT drop DLs from the top. Must lower with hands on the bar.
After CFT, JJ and I biked 22ish miles, all the way to Northerly Island and back. Wasn't so bad, especially after the CFT!
Saturday morning CFT
BS: 175 (tied PR). 145-165-175. Try 180 next.
Press: 65 (5# off PR). Warmed up with bar. 55# x3. Then 65#. Failed 70# x3.
DL: 225 (tied PR). 175-205-235f-225-235f. Try for 230# next time.
CFT: 465 (5# off pre-injury CFT!)
Pretty happy with this given the last year and a half have been ups and downs in terms of injury/work schedule. Being back at a 175# BS makes me feel really good b/c I hurt my hip about a week into CFT last year. Now, just don't be stupid when going through the strength cycle. Press at 70# was so close every time and got closer with each attempt! I'm wondering if my warm up sets weren't done properly but I was also trying to balance being tired out from it. For DL, I felt the bar move on my 235# attempt but the weights definitely were not coming off the ground. Do NOT drop DLs from the top. Must lower with hands on the bar.
After CFT, JJ and I biked 22ish miles, all the way to Northerly Island and back. Wasn't so bad, especially after the CFT!
Thursday, June 16, 2011
6/13-15
Nice to see some brushing up of technique work ahead of CFT and the strength cycle!
Monday's WOD
Squat technique: Keep core tighter. Sit back, squeeze hips. Knees out. High bar – use narrower grip so shoulders will have a shelf for bar to sit on.
Metcon at 50# and regular kipping pullups: 9:34
The right weight for OHS (shoulders and core had minor stability issues), maybe just a tad light for PP. Grip was starting to go in the round of 6s. Missed the last TTB b/c I rushed it. D’oh!
Post – 10-10-10 Good Mornings with 20#, 35#, 45# bars
Tuesday, got in 1.5 hours of tennis. Nice evening for that!
Wednesday's WOD
Press technique: engage before unracking the bar.
DL technique: neutral head, straight shins (to avoid butt being too low), hips rise with bar, pull bar close to body (up shins/thighs), open all the way at the top (shoulders behind hips).
Metcon rx’ed: 9 rounds + 8 box jumps. UGH! EIGHT!
Post: 4x20s ski erg (4 cals each round... really?!?!)
Hamstrings tight from the GMs. Will be resting those up before CFT!
Monday's WOD
Squat technique: Keep core tighter. Sit back, squeeze hips. Knees out. High bar – use narrower grip so shoulders will have a shelf for bar to sit on.
Metcon at 50# and regular kipping pullups: 9:34
The right weight for OHS (shoulders and core had minor stability issues), maybe just a tad light for PP. Grip was starting to go in the round of 6s. Missed the last TTB b/c I rushed it. D’oh!
Post – 10-10-10 Good Mornings with 20#, 35#, 45# bars
Tuesday, got in 1.5 hours of tennis. Nice evening for that!
Wednesday's WOD
Press technique: engage before unracking the bar.
DL technique: neutral head, straight shins (to avoid butt being too low), hips rise with bar, pull bar close to body (up shins/thighs), open all the way at the top (shoulders behind hips).
Metcon rx’ed: 9 rounds + 8 box jumps. UGH! EIGHT!
Post: 4x20s ski erg (4 cals each round... really?!?!)
Hamstrings tight from the GMs. Will be resting those up before CFT!
Sunday, June 12, 2011
6/10-11
this is my kick butt (and pit stain) shirt
Friday's metcon
Metcon with 20# KB, 12# WB: 11:50
Not sure why I went with the 12# WB… 14# probably wouldn’t have made a difference.
Terrible at KB snatches. Note to self, don’t even think about using the 15# KB as it left me with a nasty bruise on my right arm. 20# was light but I have form issues. Left arm is better at this movement than my right arm.
Ran with MB on the shoulder. Not terrible.
Suck list work: 14# WB. Max string of 4. Working on breathing rhythm. Goal is to get through a string of 10.
Post: 50 back ext
Saturday was cloudy but quite nice. Perfect for tennis. Almost two hours of it! Did not feel terribly winded or muscle-fatigued. Crediting that one to CF! I did bruise my big toe though chasing after a shot.
Thursday, June 9, 2011
Fran... 25 days later
After Monday's WOD, I didn't have a chance to make it in Tuesday or Wednesday. Thursday rolls around and I'm wondering, what to do... if I made up a wod, I wouldn't recover in time to do Fran on Saturday morning. So... I decided to do it tonight!
Fran rx'ed
8:53
Hell yeah! That's a 2 min and 7 second improvement and no, I did not sandbag the first one. Glenn was there and he can tell you that my first one was probably pretty painful to watch haha. He was there again tonight and him coaching me through the 15 and 9 rounds was much appreciated! The best part was that I saw 9:50 on the clock with 1 pullup to go and everyone is yelling at me to get sub 10. I WANTED sub 10. When I was done, Kelly said I had 8:53... glad she was there to keep track that I started one minute in!!
Where I think I cut my time down
The thrusters were a huge improvement. I have been working on the breathing thing and I really concentrated on that. The thrusters were strong through to the end and no back tightness. They were still broken but probably less so than the first time around (had a string of 9 today!).
I strung more pull ups together today than the first time. The forearm burn didn't sink in until midway through the 15 round of pull ups... which is later into the wod than last time. I had a couple of fails in the last round. I need to stop craning my neck over the bar. I can't see the bar as well and I probably had a few close ones.
The biggest thing is my breaks between thruster sets or between thrusters and pullups were waaaay shorter. I imagine that I am better conditioned than I was 25 days ago. There is still plenty of work I need to do to improve my gas tank!
Anj asked about my diet changes. Over the last 4 weeks, any cheats I had were gluten free, except for a bite of two of things here and there (a bite of wedding cake, pierogi, potato pancakes,...). Gluten really does make me feel like crap so now that I'm pretty clean, I don't crave too much gluten! There were maybe a handful of meals that had some rice in it and probably another handful with corn. I can't help it, my parents came to visit and then we went to a wedding over Memorial weekend!
But the biggest reason why I will keep eating clean is that I breathe better. I don't get the allergies like JJ does (which has gone away since eating clean) but I definitely have some congestion when I don't eat clean. Breathing easier just makes life better, even makes me sleep better! I'm happy to see that it's working for Djokovic too!
As for my "training", other than Regional wods week, it was a consistent 3x a week at CF, supplemented with either a run/row (interval) or something else (bike ride, volleyball, etc). It's working for me in terms of increasing strength and improved recovery so I might stick with this.
Basically, my daily food log on average looks something like this:
- Breakfast: eggs (over easy) in butter, veggies (asparagus, eggplant, peppers, zucchini, onion, etc) in lard. On days that I work out, I'll have max 3 slices of sweet potato. If we have it, half an avocado might get thrown into the mix. Coffee is black.
- Lunch: if I pack my lunch, it's completely paleo. If I buy my lunch, I am making a salad at the cafeteria in the Chase building or Market Creations. What goes in it? If available, bacon, boiled egg, mushrooms, peppers, avocado, asparagus, beets (not all the time), strawberries (not all the time), grilled vegetables, olives... and then dressed with olive oil (hopefully EVOO) and balsamic vinegar.
- Dinner: this one gets tricky depending on how well prepared we are. If we eat at home, it's pretty paleo. If we eat out, we opt for grilled meats at Mexican or Mediterranean places with veggies. Huge downside of eating out if it's not grilled: vegetable oil! That stuff makes us sick. Oh, and stuff like BBQ sauce has sugar in it... oh well...
What happens now?
- Fitness goal: I need to work on improving my conditioning. If I am to improve on Fran next time, I'll need work on the movements but more importantly, I'm going to need a bigger gas tank. I believe that means more interval work? I'm thinking wall balls, burpees, and yeah, thrusters.
- Weight goal: I weighed in at 121.5 this morning. I'd like to lose a little more but I am not really obsessing over this.
- Nutritional goal: it's been pretty sustainable so far and I haven't had any cravings for a while. I'm probably due for something though but I'm not really sure what cheat I want. Plan is to eat this way until some kind of cravings kick in.
Happy this challenge happened as I feel like it helped put me back on track. I forget what else I wanted to say but this is a long post already. :)
Fran rx'ed
8:53
Hell yeah! That's a 2 min and 7 second improvement and no, I did not sandbag the first one. Glenn was there and he can tell you that my first one was probably pretty painful to watch haha. He was there again tonight and him coaching me through the 15 and 9 rounds was much appreciated! The best part was that I saw 9:50 on the clock with 1 pullup to go and everyone is yelling at me to get sub 10. I WANTED sub 10. When I was done, Kelly said I had 8:53... glad she was there to keep track that I started one minute in!!
Where I think I cut my time down
The thrusters were a huge improvement. I have been working on the breathing thing and I really concentrated on that. The thrusters were strong through to the end and no back tightness. They were still broken but probably less so than the first time around (had a string of 9 today!).
I strung more pull ups together today than the first time. The forearm burn didn't sink in until midway through the 15 round of pull ups... which is later into the wod than last time. I had a couple of fails in the last round. I need to stop craning my neck over the bar. I can't see the bar as well and I probably had a few close ones.
The biggest thing is my breaks between thruster sets or between thrusters and pullups were waaaay shorter. I imagine that I am better conditioned than I was 25 days ago. There is still plenty of work I need to do to improve my gas tank!
Anj asked about my diet changes. Over the last 4 weeks, any cheats I had were gluten free, except for a bite of two of things here and there (a bite of wedding cake, pierogi, potato pancakes,...). Gluten really does make me feel like crap so now that I'm pretty clean, I don't crave too much gluten! There were maybe a handful of meals that had some rice in it and probably another handful with corn. I can't help it, my parents came to visit and then we went to a wedding over Memorial weekend!
But the biggest reason why I will keep eating clean is that I breathe better. I don't get the allergies like JJ does (which has gone away since eating clean) but I definitely have some congestion when I don't eat clean. Breathing easier just makes life better, even makes me sleep better! I'm happy to see that it's working for Djokovic too!
As for my "training", other than Regional wods week, it was a consistent 3x a week at CF, supplemented with either a run/row (interval) or something else (bike ride, volleyball, etc). It's working for me in terms of increasing strength and improved recovery so I might stick with this.
Basically, my daily food log on average looks something like this:
- Breakfast: eggs (over easy) in butter, veggies (asparagus, eggplant, peppers, zucchini, onion, etc) in lard. On days that I work out, I'll have max 3 slices of sweet potato. If we have it, half an avocado might get thrown into the mix. Coffee is black.
- Lunch: if I pack my lunch, it's completely paleo. If I buy my lunch, I am making a salad at the cafeteria in the Chase building or Market Creations. What goes in it? If available, bacon, boiled egg, mushrooms, peppers, avocado, asparagus, beets (not all the time), strawberries (not all the time), grilled vegetables, olives... and then dressed with olive oil (hopefully EVOO) and balsamic vinegar.
- Dinner: this one gets tricky depending on how well prepared we are. If we eat at home, it's pretty paleo. If we eat out, we opt for grilled meats at Mexican or Mediterranean places with veggies. Huge downside of eating out if it's not grilled: vegetable oil! That stuff makes us sick. Oh, and stuff like BBQ sauce has sugar in it... oh well...
What happens now?
- Fitness goal: I need to work on improving my conditioning. If I am to improve on Fran next time, I'll need work on the movements but more importantly, I'm going to need a bigger gas tank. I believe that means more interval work? I'm thinking wall balls, burpees, and yeah, thrusters.
- Weight goal: I weighed in at 121.5 this morning. I'd like to lose a little more but I am not really obsessing over this.
- Nutritional goal: it's been pretty sustainable so far and I haven't had any cravings for a while. I'm probably due for something though but I'm not really sure what cheat I want. Plan is to eat this way until some kind of cravings kick in.
Happy this challenge happened as I feel like it helped put me back on track. I forget what else I wanted to say but this is a long post already. :)
Tuesday, June 7, 2011
C&J!
C&J day
Arguably one of my favourite lifts!
C&J 1RM: 120# (10# PR!)
Progression: 65-85-105-115-120f-120
Next time, try: 65-95-115-125-maybe 130. Need to work on FS at 130# and up.
Thanks for all the pointers from Alex, Bryce, Rudy, Val, and Kurt!
Clean:
Kurt's were especially helpful for me... set my glutes (which I think I always did but I made a conscious effort here) and open up hips by punching the floor through heels. Made a huge difference when I cleaned 120# after the first fail. I didn't think I could get under it but I trusted the pull by using more hips and it felt like a proper clean! Rudy pointed out that I needed to get those elbows through faster/higher which helped after I failed my first 120#. Elbows could still be higher. FS work needed!
Jerk:
Really happy to get under 120#. Gina was working behind me and I had some inspiration to commit to it like she commits to her lifts! Felt slightly lopsided (left arm locked out first) but stuck with it.
Bryce noted that I need to get that lift in my head before I approached the bar. I psyched myself out on one of the attempts.
Glad to get a feel for this so I can plan what to do over the next month before the WCCF weightlifting meet rolls around!
2 mile run: 18:10
Pretty slow. I could have gone a little faster in retrospect. It was really hot and felt like we had head wind almost the entire way but really didn't feel as bad as I expected!
Arguably one of my favourite lifts!
C&J 1RM: 120# (10# PR!)
Progression: 65-85-105-115-120f-120
Next time, try: 65-95-115-125-maybe 130. Need to work on FS at 130# and up.
Thanks for all the pointers from Alex, Bryce, Rudy, Val, and Kurt!
Clean:
Kurt's were especially helpful for me... set my glutes (which I think I always did but I made a conscious effort here) and open up hips by punching the floor through heels. Made a huge difference when I cleaned 120# after the first fail. I didn't think I could get under it but I trusted the pull by using more hips and it felt like a proper clean! Rudy pointed out that I needed to get those elbows through faster/higher which helped after I failed my first 120#. Elbows could still be higher. FS work needed!
Jerk:
Really happy to get under 120#. Gina was working behind me and I had some inspiration to commit to it like she commits to her lifts! Felt slightly lopsided (left arm locked out first) but stuck with it.
Bryce noted that I need to get that lift in my head before I approached the bar. I psyched myself out on one of the attempts.
Glad to get a feel for this so I can plan what to do over the next month before the WCCF weightlifting meet rolls around!
2 mile run: 18:10
Pretty slow. I could have gone a little faster in retrospect. It was really hot and felt like we had head wind almost the entire way but really didn't feel as bad as I expected!
Wednesday, June 1, 2011
Tues/Wed combo post-long weekend
Been a week off since last Tuesday's chipper. Glad I caught some of the Regionals on Friday!! Wished I could've been there for the rest of it instead of following it on Twitter/Facebook/Games site... just not the same. Huge congrats to all of our CFC athletes, judges, volunteers... Rudy, Jonny... all sorts of blood, sweat, cheers, heart, inspiration, hard work all over the place! I love our CFC community!
I tried to stay gluten-free all weekend in Minneapolis and the wedding but it was tough. Dialed back in starting Monday.
Actually glad I had a week off in retrospect. Inside right elbow was swollen and painful from Friday through Monday. Compression wrapped it and it felt better. Must have been those OHS press outs or even the alternate grips from the pullups during the chipper.
Tuesday
Press 5RM: 60# (thought this was a PR but turns out I did 5 reps at 63# on one of those 5-3-1+ from over a year ago)
Metcon at 45# and 1 pood: 5:39 (15-15/30/10-5-5/10-5-5/10/10)
Light on the PPs and Bryce said to go fast and I really tried. Forearms were fried on the round of 20. Round of 10 was a fight to go unbroken.
Post – DB rows at 20#
Wednesday
BS 5RM: 135#
My pre-injury PR from 12/26/09 was 150#. When we last did this in March, I came in around 120# so I’m happy to be making my way back to pre-injury days though slowly. I did feel a bit of that hip thing though but it went away... maybe that hip will never be the same again?
Big thanks to Kurt for pointing out that I may be going too low at the bottom of my squat. I did this thing where I bounced out of the bottom (that Val pointed out and I won't ever forget) and Kurt said my knees collapsed in when I got really low. Once I fixed that, they looked nice and strong! Yay!
Metcon (regular pullups and knee push ups): 17 rds + 3 pullups
Squat jumps were fast, no breaks between movements b/c I knew I’d be breaking those push ups towards the end. These were sets of 2s towards the end... triceps are DONE from Tues/Wed combo.
Post – 5x100m (60s rest) 22.9, 23.1, 23.3, 23.1, 22.4
I tried to stay gluten-free all weekend in Minneapolis and the wedding but it was tough. Dialed back in starting Monday.
Actually glad I had a week off in retrospect. Inside right elbow was swollen and painful from Friday through Monday. Compression wrapped it and it felt better. Must have been those OHS press outs or even the alternate grips from the pullups during the chipper.
Tuesday
Press 5RM: 60# (thought this was a PR but turns out I did 5 reps at 63# on one of those 5-3-1+ from over a year ago)
Metcon at 45# and 1 pood: 5:39 (15-15/30/10-5-5/10-5-5/10/10)
Light on the PPs and Bryce said to go fast and I really tried. Forearms were fried on the round of 20. Round of 10 was a fight to go unbroken.
Post – DB rows at 20#
Wednesday
BS 5RM: 135#
My pre-injury PR from 12/26/09 was 150#. When we last did this in March, I came in around 120# so I’m happy to be making my way back to pre-injury days though slowly. I did feel a bit of that hip thing though but it went away... maybe that hip will never be the same again?
Big thanks to Kurt for pointing out that I may be going too low at the bottom of my squat. I did this thing where I bounced out of the bottom (that Val pointed out and I won't ever forget) and Kurt said my knees collapsed in when I got really low. Once I fixed that, they looked nice and strong! Yay!
Metcon (regular pullups and knee push ups): 17 rds + 3 pullups
Squat jumps were fast, no breaks between movements b/c I knew I’d be breaking those push ups towards the end. These were sets of 2s towards the end... triceps are DONE from Tues/Wed combo.
Post – 5x100m (60s rest) 22.9, 23.1, 23.3, 23.1, 22.4
Wednesday, May 25, 2011
Regional WOD 4
Chipper!!!
I dreaded this all day but decided to go in and get it done.
Metcon: 32:58
Pull-ups with red band. There was no way I was going unbanded for 100 reps. This took about 10 minutes. Blood blister about 80 reps in. Upstairs bar just not very kind to my hands. Will probably pop that tonight before it goes black.
KBS... there weren't enough 1 pood KBs so Tiffany and I decided to share. I did 30 reps at 1 pood and then, switched with Tiffany for the remaining 70 reps at 20#. I held that KB gingerly due to pain from gripping with that blood blister.
DUs went well... only had a few trip ups. Once I had to stop because my forearms were burning but finished these up at about the 15 min mark.
OHS... I spent just under 18 minutes on these. I had loaded the bar with 50# but last minute, went with 45#. First set of 10 and the remainder in sets of 5. Snatched it all up. Breaks were just long enough so that I can make it through 5 at a time... I was already snatching up more than I wanted to. On the upside, I got a few compliments on my form.
After the WOD, my quads/hips were quite shaky and I was afraid I wouldn't be able to walk from DOMS. JJ suggested the ice bath so I bought 2 1# bags of ice from Popeye's on my way home. Loaded up my tub with cold water and that was brutal enough already. Added 1 bag and that was all I could handle. Feet did not like the ice bath but large muscle groups were fine. Just make sure you're not planning on walking anywhere immediately after it since it takes a few minutes to feel anything again...
I dreaded this all day but decided to go in and get it done.
Metcon: 32:58
Pull-ups with red band. There was no way I was going unbanded for 100 reps. This took about 10 minutes. Blood blister about 80 reps in. Upstairs bar just not very kind to my hands. Will probably pop that tonight before it goes black.
KBS... there weren't enough 1 pood KBs so Tiffany and I decided to share. I did 30 reps at 1 pood and then, switched with Tiffany for the remaining 70 reps at 20#. I held that KB gingerly due to pain from gripping with that blood blister.
DUs went well... only had a few trip ups. Once I had to stop because my forearms were burning but finished these up at about the 15 min mark.
OHS... I spent just under 18 minutes on these. I had loaded the bar with 50# but last minute, went with 45#. First set of 10 and the remainder in sets of 5. Snatched it all up. Breaks were just long enough so that I can make it through 5 at a time... I was already snatching up more than I wanted to. On the upside, I got a few compliments on my form.
After the WOD, my quads/hips were quite shaky and I was afraid I wouldn't be able to walk from DOMS. JJ suggested the ice bath so I bought 2 1# bags of ice from Popeye's on my way home. Loaded up my tub with cold water and that was brutal enough already. Added 1 bag and that was all I could handle. Feet did not like the ice bath but large muscle groups were fine. Just make sure you're not planning on walking anywhere immediately after it since it takes a few minutes to feel anything again...
Monday, May 23, 2011
Weekend with the parents
Managed to sneak in a WOD on Friday!
PC 65(5)-85(5)-95(1×3)-85(5)
I thought I could chain the 95# but it slipped out of my hand every time. Rudy said to readjust grip in the hang position if necessary before setting it down… next time.
Metcon at 105#: 6:08
I wussed out… I had 115# loaded but took off 10# at the last minute b/c I was afraid my grip would be toast from the pull ups. Good thing too… last round of DLs were all quick singles. Left hand loses grip quicker than right hand on the pull ups. Nasty blister on my finger but overall happy with that pull up performance!
Post: 3×10 back ext
Spent the weekend entertaining my parents. Lots of shopping and eating WODs but managed to escape the weekend relatively gluten free. Can't say the same for sugar, unfortunately. Back on the wagon next week!
Monday, went to check out the track at Winnemac Park. What a nice park!
6x400m (1 min rest in between): 1:49/1:45/1:46/1:46/1:48/1:45
Pretty happy with this! No more than a 5 sec deviation and all under 2 min! Woohoo! No shin pain today though I need to do some research to strengthen those muscles. Blisters on feet today, boo!
Post-WOD: Free-standing hand stands in the soccer field. Landed flat on my back once (nice...) but working on rolling out of a hand stand attempt. Also, pushed some kids off the playground so I can swing through some monkey bars and do a pull up. I must be "heavy" from the weekend of eating as I did not have a overhand grip pull up today.
PC 65(5)-85(5)-95(1×3)-85(5)
I thought I could chain the 95# but it slipped out of my hand every time. Rudy said to readjust grip in the hang position if necessary before setting it down… next time.
Metcon at 105#: 6:08
I wussed out… I had 115# loaded but took off 10# at the last minute b/c I was afraid my grip would be toast from the pull ups. Good thing too… last round of DLs were all quick singles. Left hand loses grip quicker than right hand on the pull ups. Nasty blister on my finger but overall happy with that pull up performance!
Post: 3×10 back ext
Spent the weekend entertaining my parents. Lots of shopping and eating WODs but managed to escape the weekend relatively gluten free. Can't say the same for sugar, unfortunately. Back on the wagon next week!
Monday, went to check out the track at Winnemac Park. What a nice park!
6x400m (1 min rest in between): 1:49/1:45/1:46/1:46/1:48/1:45
Pretty happy with this! No more than a 5 sec deviation and all under 2 min! Woohoo! No shin pain today though I need to do some research to strengthen those muscles. Blisters on feet today, boo!
Post-WOD: Free-standing hand stands in the soccer field. Landed flat on my back once (nice...) but working on rolling out of a hand stand attempt. Also, pushed some kids off the playground so I can swing through some monkey bars and do a pull up. I must be "heavy" from the weekend of eating as I did not have a overhand grip pull up today.
Thursday, May 19, 2011
5/16-18
Monday
FS 3×5 at 105#
Metcon: 8 rds + 1 ring dip (75#, purple band, 20″ box)
PCs on the light side, ring dips on the tough side. No breaks going into the movements (pick up the bar right away, jump on the box right away, a little more time fussing with the band on the dips though) which was the goal! Good mental goal as this breathing thing is something I need to work on while I move in order to reduce the amount of time I spend catching my breath during Fran.
Post – 3 x 6/leg with 15#/25#/25# dbs
Then, 10 GHD sit ups and 10 back extensions just to ease back into these.
Three days later, my pecs are still really sore from the ring dips but I see the light at the end of the tunnel. Guess I need to do more ring dips!
Wednesday I couldn't make it to the box so I made up last Friday's WOD from home.
Metcon rx’ed (1 pood): 16:50 (3:31/4:11/4:33/4:34)
Squats 20/10-10/5-5-5-5/5-5-5-5. KBS 20/20/10-10/13-7. Runs felt really slow. May have been slightly over 400m.
Shin splints showing up from runs and box jumps. Not sure what I'm doing differently as I've never experienced this before.
Parents in town through the weekend. I am hoping to make it to the box at least once in that time but probably unlikely :(
FS 3×5 at 105#
Metcon: 8 rds + 1 ring dip (75#, purple band, 20″ box)
PCs on the light side, ring dips on the tough side. No breaks going into the movements (pick up the bar right away, jump on the box right away, a little more time fussing with the band on the dips though) which was the goal! Good mental goal as this breathing thing is something I need to work on while I move in order to reduce the amount of time I spend catching my breath during Fran.
Post – 3 x 6/leg with 15#/25#/25# dbs
Then, 10 GHD sit ups and 10 back extensions just to ease back into these.
Three days later, my pecs are still really sore from the ring dips but I see the light at the end of the tunnel. Guess I need to do more ring dips!
Wednesday I couldn't make it to the box so I made up last Friday's WOD from home.
Metcon rx’ed (1 pood): 16:50 (3:31/4:11/4:33/4:34)
Squats 20/10-10/5-5-5-5/5-5-5-5. KBS 20/20/10-10/13-7. Runs felt really slow. May have been slightly over 400m.
Shin splints showing up from runs and box jumps. Not sure what I'm doing differently as I've never experienced this before.
Parents in town through the weekend. I am hoping to make it to the box at least once in that time but probably unlikely :(
Monday, May 16, 2011
Fran
Breaking up the posts into twice a week since they're getting a little long.
Thursday, I went in to make up Monday's WOD. Fun stuff!
BS 3×3 at 125#. Need to remember to initiate with hips back. Good cues from Kelly.
Metcon at 60#: 7:14
Pullups unbanded and quick singles. I almost used 55# since I had such trouble with the 65# the previous day. Kelly called me out since she said it looked light. Yeah, it felt light too so I'm glad she got me to up the weight. Also got a good pep talk about pacing. No rip but got blood blister on the left hand and a regular blister on the right one.
Made up Fran (rx'ed) on Sunday. First morning WOD in a long time!
First time rx'ed (9/15/09: deadhang-Fran with 45# and green band at 8:32) so I was pretty happy to be able to do it. I had hyped it up in my head all week long and set a goal for sub 10 min.
I ended up with 11:00.
I'll be honest, I'm unhappy with that time. I don’t think I breathed on any of my thrusters, which caused the lactic acid burn to come on real early, resulting in a lot of time spent catching my breath. First set of thrusters at 7. Mostly in 3s starting in the 15-round. Had more press outs than I would have liked. Guess I torque a bit given that my right quad seems to be more strained than my left. I had to J-stick the crap out of my shoulder/back tightness. The press-outs from the thrusters really aggravated it.
Glenn's advice: don't try to catch your breath hunched over... "you're crushing your lungs".
Biggest weakness to work on: breathing through up/down stuff like thrusters, WBs, and burpees. If only I can get that breathing down, I'll be a lot faster through most of those movements.
JJ and I are doing our own version of a paleo challenge. No sugar, no grains for as much of the 30 days as possible. No planned cheats (except my parents will be in town this weekend and a wedding over Memorial weekend). Butter, salt, plain labneh, sweet potatoes will stay in our diet. Basically lots of meat and veggies plus high fats (coconut, olive, lard). I'm not doing the official challenge so I won't be posting my meals on a daily basis. My goal is a little more weight loss plus maintain/increase strength. Currently weighing in at 124# +/- 3# water retention fluctuation. Would like to minimize that swing.
3, 2, 1... go!
Thursday, I went in to make up Monday's WOD. Fun stuff!
BS 3×3 at 125#. Need to remember to initiate with hips back. Good cues from Kelly.
Metcon at 60#: 7:14
Pullups unbanded and quick singles. I almost used 55# since I had such trouble with the 65# the previous day. Kelly called me out since she said it looked light. Yeah, it felt light too so I'm glad she got me to up the weight. Also got a good pep talk about pacing. No rip but got blood blister on the left hand and a regular blister on the right one.
Made up Fran (rx'ed) on Sunday. First morning WOD in a long time!
First time rx'ed (9/15/09: deadhang-Fran with 45# and green band at 8:32) so I was pretty happy to be able to do it. I had hyped it up in my head all week long and set a goal for sub 10 min.
I ended up with 11:00.
I'll be honest, I'm unhappy with that time. I don’t think I breathed on any of my thrusters, which caused the lactic acid burn to come on real early, resulting in a lot of time spent catching my breath. First set of thrusters at 7. Mostly in 3s starting in the 15-round. Had more press outs than I would have liked. Guess I torque a bit given that my right quad seems to be more strained than my left. I had to J-stick the crap out of my shoulder/back tightness. The press-outs from the thrusters really aggravated it.
Glenn's advice: don't try to catch your breath hunched over... "you're crushing your lungs".
Biggest weakness to work on: breathing through up/down stuff like thrusters, WBs, and burpees. If only I can get that breathing down, I'll be a lot faster through most of those movements.
JJ and I are doing our own version of a paleo challenge. No sugar, no grains for as much of the 30 days as possible. No planned cheats (except my parents will be in town this weekend and a wedding over Memorial weekend). Butter, salt, plain labneh, sweet potatoes will stay in our diet. Basically lots of meat and veggies plus high fats (coconut, olive, lard). I'm not doing the official challenge so I won't be posting my meals on a daily basis. My goal is a little more weight loss plus maintain/increase strength. Currently weighing in at 124# +/- 3# water retention fluctuation. Would like to minimize that swing.
3, 2, 1... go!
Wednesday, May 11, 2011
5/9-5/11
Monday: variation on an old WOD
5 rounds of 400m run / 25 squats: 14:18
1:56/2:09/2:06/2:18/1:56
:39/:43/:51/:47/:49
Wanted more running so halved the squats per round and upped the number of rounds. Not sure what happened to that fourth run there...
Tuesday, another beautiful afternoon! Went for a 30 min bike ride at a leisurely pace. Went about 4 miles.
Wednesday's was one I really wanted to do so I went to the gym despite my sore calves from Monday's run.
Pre-wod, I got in 2 consecutive deadhangs (over grip)! :)
Press 3×3 at 55# (I didn’t want to go too heavy in case I lost form… I tend to tweak something when I do that).
Metcon at 65#: 10:12
DLs unbroken. First 10 push ups on toes, remaining on knees. PCs were singles in round 2, elbows tend to cave in when tired. Burpees unbroken.
PS form was not so good… failed the first two snatches but good cues from Kurt to get back on track (thanks!). HSPUs to 2 ab mats… rough but I’m happy with that since it’s been a while since I’ve done 2 ab mats in a WOD. Cues from Kurt to split the floor as opposed to pushing off it was helpful, especially at the end.
Most of my time was spent at the PS and HSPUs. Body held up for most of that but left wrist felt a little tender.
Post-wod – 3 single deadhangs (under grip). Didn’t have any over grip DHs post metcon.
Diligent stretching with my trust lacrosse ball! Taking Jonny's advice and embracing the pain!
5 rounds of 400m run / 25 squats: 14:18
1:56/2:09/2:06/2:18/1:56
:39/:43/:51/:47/:49
Wanted more running so halved the squats per round and upped the number of rounds. Not sure what happened to that fourth run there...
Tuesday, another beautiful afternoon! Went for a 30 min bike ride at a leisurely pace. Went about 4 miles.
Wednesday's was one I really wanted to do so I went to the gym despite my sore calves from Monday's run.
Pre-wod, I got in 2 consecutive deadhangs (over grip)! :)
Press 3×3 at 55# (I didn’t want to go too heavy in case I lost form… I tend to tweak something when I do that).
Metcon at 65#: 10:12
DLs unbroken. First 10 push ups on toes, remaining on knees. PCs were singles in round 2, elbows tend to cave in when tired. Burpees unbroken.
PS form was not so good… failed the first two snatches but good cues from Kurt to get back on track (thanks!). HSPUs to 2 ab mats… rough but I’m happy with that since it’s been a while since I’ve done 2 ab mats in a WOD. Cues from Kurt to split the floor as opposed to pushing off it was helpful, especially at the end.
Most of my time was spent at the PS and HSPUs. Body held up for most of that but left wrist felt a little tender.
Post-wod – 3 single deadhangs (under grip). Didn’t have any over grip DHs post metcon.
Diligent stretching with my trust lacrosse ball! Taking Jonny's advice and embracing the pain!
Monday, May 9, 2011
Another week, more shoulder stuff
I think I'm finally recovered from food poisoning which is great news! Bad news is that my left shoulder is pretty sore today. The shoulder stuff I had dealt with last year feels fine (I have full ROM mostly) so I don't think that's the problem.
A few weeks ago, some muscle in my left shoulder, closer to the spine, spazzed out and ever since then, I keep tweaking my neck. It recovers, but never fully.
Then I started rolling on it with a Lacrosse ball and I found a muscle that is super super tight... it feels like a ridge. At first, I thought maybe it was a tendon and that I shouldn't be rolling on it. Rudy said it should feel like the other side. While the right side was pretty tight too, it felt nothing like that super stiff muscle on the left side.
Anyways, after a week of self rolling, I decided I needed some manual work. Saturday, I went to see my massage therapist and boy did he find a lot of craziness back there.
In addition to what I think is the rhomboid that's jacked up, it turns out I had some crazy knots in my upper trap too. My neck was stiff (knots there too). What the hell did I do??
Massage therapist told me to lay off it for a while... it'll be sore after the manual work but should recover in 2-3 days. I need to continue to roll that stuff to release the pressure. Key is to get on that muscle (on the ridge) and sink into it.
A few weeks ago, some muscle in my left shoulder, closer to the spine, spazzed out and ever since then, I keep tweaking my neck. It recovers, but never fully.
Then I started rolling on it with a Lacrosse ball and I found a muscle that is super super tight... it feels like a ridge. At first, I thought maybe it was a tendon and that I shouldn't be rolling on it. Rudy said it should feel like the other side. While the right side was pretty tight too, it felt nothing like that super stiff muscle on the left side.
Anyways, after a week of self rolling, I decided I needed some manual work. Saturday, I went to see my massage therapist and boy did he find a lot of craziness back there.
In addition to what I think is the rhomboid that's jacked up, it turns out I had some crazy knots in my upper trap too. My neck was stiff (knots there too). What the hell did I do??
Massage therapist told me to lay off it for a while... it'll be sore after the manual work but should recover in 2-3 days. I need to continue to roll that stuff to release the pressure. Key is to get on that muscle (on the ridge) and sink into it.
Wednesday, May 4, 2011
Foundations and other stuff
The CF Open is all over and I'm so proud of our athletes and community!
Went in on Sunday for Glenn's Foundations class and stuck around after to work on snatch balance and OHS using 53# and 63#. Snatch balance was tough for me at 63# but this is in an effort for me to get used to receiving the bar at the bottom of a snatch. Also trying to get used to how that bar feels over and slightly behind me.
Sunday I got what I think is food poisoning. Super weak feeling on Monday and didn't have much of an appetite. Tuesday, my appetite came back and I must have overdone it eating regular food (salad, coffee, etc). Today I feel fine but the chills/heat is back and I am starting to worry that I'm getting dehydrated. Trying to drink water here and there but not sure my stomach is having it. Sigh. I hope this goes away soon!
Went in on Sunday for Glenn's Foundations class and stuck around after to work on snatch balance and OHS using 53# and 63#. Snatch balance was tough for me at 63# but this is in an effort for me to get used to receiving the bar at the bottom of a snatch. Also trying to get used to how that bar feels over and slightly behind me.
Sunday I got what I think is food poisoning. Super weak feeling on Monday and didn't have much of an appetite. Tuesday, my appetite came back and I must have overdone it eating regular food (salad, coffee, etc). Today I feel fine but the chills/heat is back and I am starting to worry that I'm getting dehydrated. Trying to drink water here and there but not sure my stomach is having it. Sigh. I hope this goes away soon!
Monday, May 2, 2011
4/25-4/29
Monday
2 sets only (ran out of time on the third but needed to save something for the metcon):
5 pistols/leg (holding red band for first, then to 20″ box for the second... a little too easy)
10 deadhangs (red band for first, then blue band for second... tough)
20 push ups on knees (watch out for worming)
Metcon: DNF (9 rds + 7 KBS) at 70# PJ, 44# KBS
Rope broke again! KBSes destroyed my forearms and made the PJs so much harder. I just couldn’t get through that last round of KBSes or I would’ve been home free with those last 12 DUs. Another 30 seconds and I would have gotten it!
Kurt's advice was to fight to get external rotation (elbows out) for a safer overhead lift.
Post – No arms left.
Tuesday CFCE at home
4min/2min/1min/2min/4min
891/452/224/438/866 (Total = 2871m)
11.6
I had it in my head that I was going to do unbanded kipping regular pullups. I was ready to give them a whirl!
Completed the round of 12 plus 12 thrusters at 55#
I wanted to go 65# but a little too nervous about it so I checked that ego and went with 55#. I think that was the right weight for me in retrospect. I don't have a record of doing thrusters in a WOD using more than 53# so that made me really happy! Oh, and those unbanded pullups felt really. Pretty broken but that's okay! Rx'ed Fran, here I come!
Much thanks to JJ for helping me through this!
Olympic Snatch 1RM
Snatch 1RM: 75# (80# fx5+)
I need to work on a few things... first, I need to get used that kind of weight on my shoulders in a snatch grip so I need to work on things like OHS and snatch balance. 75# went up real easy but my form totally broke down at 80#. Things to note:
- Finish my pull and fully open hips
- Stack bar a little more behind instead of chasing it out front
- A slightly wider grip than I had been using
2 sets only (ran out of time on the third but needed to save something for the metcon):
5 pistols/leg (holding red band for first, then to 20″ box for the second... a little too easy)
10 deadhangs (red band for first, then blue band for second... tough)
20 push ups on knees (watch out for worming)
Metcon: DNF (9 rds + 7 KBS) at 70# PJ, 44# KBS
Rope broke again! KBSes destroyed my forearms and made the PJs so much harder. I just couldn’t get through that last round of KBSes or I would’ve been home free with those last 12 DUs. Another 30 seconds and I would have gotten it!
Kurt's advice was to fight to get external rotation (elbows out) for a safer overhead lift.
Post – No arms left.
Tuesday CFCE at home
4min/2min/1min/2min/4min
891/452/224/438/866 (Total = 2871m)
11.6
I had it in my head that I was going to do unbanded kipping regular pullups. I was ready to give them a whirl!
Completed the round of 12 plus 12 thrusters at 55#
I wanted to go 65# but a little too nervous about it so I checked that ego and went with 55#. I think that was the right weight for me in retrospect. I don't have a record of doing thrusters in a WOD using more than 53# so that made me really happy! Oh, and those unbanded pullups felt really. Pretty broken but that's okay! Rx'ed Fran, here I come!
Much thanks to JJ for helping me through this!
Olympic Snatch 1RM
Snatch 1RM: 75# (80# fx5+)
I need to work on a few things... first, I need to get used that kind of weight on my shoulders in a snatch grip so I need to work on things like OHS and snatch balance. 75# went up real easy but my form totally broke down at 80#. Things to note:
- Finish my pull and fully open hips
- Stack bar a little more behind instead of chasing it out front
- A slightly wider grip than I had been using
Tuesday, April 26, 2011
4/18-4/22
Monday Chipper
FS 3x2 @ 110# (ran out of time for third set but 110 felt good)
Metcon: 33:59
(6# WB, knee push ups, red band pull ups, HSPUs with 2 ab mats for two reps and then went to 3 ab mats)
This destroyed any squatting muscles I have. So much volume! I couldn't squat without soreness until Friday!
Tuesday's WOD
Made this up on Thursday instead of 11.5 since I couldn't squat without pain and therefore, no wallballs. Also skipped the snatch work too.
Metcon at 80#: 7:00
Lost some time when my rope broke after the first 20 (unbroken) DUs. Got tripped up a bit in the 40 and 30 round but stayed unbroken on the 20 and 10 DU rounds. 80# felt right for today but it's not too heavy for me in general. I feel like I redeemed myself a bit from the DU disaster last week.
Post: some TTB kip work to get the rhythm down. Good practice with the gang.
Friday!
BP: Worked on form with the bar and then 53#. Got in one set at 63# before I re-tweaked my neck/shoulder/back just getting set on the bench. Sigh.
Metcon at 50#: 6:38
Burpees unbroken. I redid the last two PPs because Kurt called me out on my push jerks. It wasn't that 50# was heavy... I just got lazy as I got fatigued.
Post: JM presses with a 20# bar. Start from locked out bench position. Lower bar to eye level and press bar up to lock out bench position. Good lower tricep work. Nice and sore for a day and a half there!
Also threw in some kip work (pullups and ttbs) at the end. Got that ttb rhythm down!
FS 3x2 @ 110# (ran out of time for third set but 110 felt good)
Metcon: 33:59
(6# WB, knee push ups, red band pull ups, HSPUs with 2 ab mats for two reps and then went to 3 ab mats)
This destroyed any squatting muscles I have. So much volume! I couldn't squat without soreness until Friday!
Tuesday's WOD
Made this up on Thursday instead of 11.5 since I couldn't squat without pain and therefore, no wallballs. Also skipped the snatch work too.
Metcon at 80#: 7:00
Lost some time when my rope broke after the first 20 (unbroken) DUs. Got tripped up a bit in the 40 and 30 round but stayed unbroken on the 20 and 10 DU rounds. 80# felt right for today but it's not too heavy for me in general. I feel like I redeemed myself a bit from the DU disaster last week.
Post: some TTB kip work to get the rhythm down. Good practice with the gang.
Friday!
BP: Worked on form with the bar and then 53#. Got in one set at 63# before I re-tweaked my neck/shoulder/back just getting set on the bench. Sigh.
Metcon at 50#: 6:38
Burpees unbroken. I redid the last two PPs because Kurt called me out on my push jerks. It wasn't that 50# was heavy... I just got lazy as I got fatigued.
Post: JM presses with a 20# bar. Start from locked out bench position. Lower bar to eye level and press bar up to lock out bench position. Good lower tricep work. Nice and sore for a day and a half there!
Also threw in some kip work (pullups and ttbs) at the end. Got that ttb rhythm down!
Wednesday, April 20, 2011
4/11-4/15
Unbroken WOD
FS 3×5 at 100#. Based off of prior week's FS 1RM of 120#. I think I've built up back enough strength so that the 1RM has gone up but working with this and focus on activating glutes.
Metcon: DNF (4 rounds + 16 WB)
6 blue banded pullups (probably should have done all 10)
20 WB at 6# (unbroken but should have gone up to the 10#er and scaled the reps)
10 DUs (a mess… was shooting for 20).
Was really about going unbroken so I scaled it a bit too far. The DUs were just a mess this week and I never strung more than 10 together. This was quickly turning into a DU/burpee WOD as I had unimaginable trouble getting to a string of 10 in the FIRST round! Very uncharacteristic of me since I can actually string 30 DUs together fresh.
So what happened? I let the short rope get to me mentally. I wasn't jumping high enough, the cycles weren't the right rhythm and I just got really frustrated. So I bought a brand new rope and I can't wait to try it out.
Lots of burpees
4 Rounds of ring rows, 3 rounds of clapping knee push ups. Skipped 4th round due to skinned knees (a week later, the scab is STILL there and the left one keeps reopening... yuck).
Metcon: 17:57 at 55# (50% of squat clean 1RM), 16″ box
I was not looking forward this but goals were no DNF and no breaks on the burpees. Happy to achieve both so a nice small redemption from Monday. The row was better than expected too. Still feeling the shin muscle soreness here so I wasn't quite able to string them.
Max
BP 3×5: 55-60-65. I could have done more weight but I didn't really push it.
5 min of max cal row: 66
7 min to find max jerk: 105
Total: 171
This was so much more fun than I expected. I was pretty happy with the row. Jerk progression: 65-85-105-125(fx2). I have a fear of getting under the bar when the weight gets heavy. I pulled the 125 plenty high enough but I just couldn't get under it. JJ said I basically bailed before I gave the lock out a real shot. 125 is definitely possible. I just need to practice bailing the bar behind me or jerk the bar from behind my back more often.
Post – 20 ring dips with a red band. Shoulders were done.
I skipped 11.4 because I didn't really want to do more burpees oops. I do need to work on some OHSes though.
FS 3×5 at 100#. Based off of prior week's FS 1RM of 120#. I think I've built up back enough strength so that the 1RM has gone up but working with this and focus on activating glutes.
Metcon: DNF (4 rounds + 16 WB)
6 blue banded pullups (probably should have done all 10)
20 WB at 6# (unbroken but should have gone up to the 10#er and scaled the reps)
10 DUs (a mess… was shooting for 20).
Was really about going unbroken so I scaled it a bit too far. The DUs were just a mess this week and I never strung more than 10 together. This was quickly turning into a DU/burpee WOD as I had unimaginable trouble getting to a string of 10 in the FIRST round! Very uncharacteristic of me since I can actually string 30 DUs together fresh.
So what happened? I let the short rope get to me mentally. I wasn't jumping high enough, the cycles weren't the right rhythm and I just got really frustrated. So I bought a brand new rope and I can't wait to try it out.
Lots of burpees
4 Rounds of ring rows, 3 rounds of clapping knee push ups. Skipped 4th round due to skinned knees (a week later, the scab is STILL there and the left one keeps reopening... yuck).
Metcon: 17:57 at 55# (50% of squat clean 1RM), 16″ box
I was not looking forward this but goals were no DNF and no breaks on the burpees. Happy to achieve both so a nice small redemption from Monday. The row was better than expected too. Still feeling the shin muscle soreness here so I wasn't quite able to string them.
Max
BP 3×5: 55-60-65. I could have done more weight but I didn't really push it.
5 min of max cal row: 66
7 min to find max jerk: 105
Total: 171
This was so much more fun than I expected. I was pretty happy with the row. Jerk progression: 65-85-105-125(fx2). I have a fear of getting under the bar when the weight gets heavy. I pulled the 125 plenty high enough but I just couldn't get under it. JJ said I basically bailed before I gave the lock out a real shot. 125 is definitely possible. I just need to practice bailing the bar behind me or jerk the bar from behind my back more often.
Post – 20 ring dips with a red band. Shoulders were done.
I skipped 11.4 because I didn't really want to do more burpees oops. I do need to work on some OHSes though.
Friday, April 8, 2011
Open WOD 11.3
Reading everybody's post on the blog really inspired me to give this a shot rx'ed. 110# is a lot of weight for me, especially after my hiatus, and I just wasn't sure I could do it. Then, I looked up to see what I've done in the past
Squat clean PR: 115# (10/26/10)
C&J PR: 105# (10/26/10)
Jerk PR: 110# (9/28/10)
I know it's been a while but I've done it before and I've been back at CF for a month or so now and I've been feeling a little stronger. I thought... I could do this! I was giddy and nervous for a good chunk of the afternoon.
Open WOD 11.3
1 C&J and 1 clean!
After a 5 minute break, went at it again with 85#: 11 C&J and 1 clean
Yay for 5# PR! Huge thanks to JJ for coming to talk me through this and count for me. Also thanks to Bryce, Glenn, and Rudy for pointing out flaws with my form and also Val for sticking around to cheer me on. It felt great.
The thing is, I did another 4 squat cleans but never got another jerk. I failed because I was scared of dropping the bar on my head. But if I just believed that I could do it and throw it up with active shoulders and push my head forward, it would have worked out! I needed to get lower, I knew that much... but I definitely was jerking the bar plenty high enough.
Neck's a little stiff right now but I am really happy with the result. It was really encouraging when Bryce said to me, "If you think you can do this, I want you to try." You can't fight what you want to do!
Squat clean PR: 115# (10/26/10)
C&J PR: 105# (10/26/10)
Jerk PR: 110# (9/28/10)
I know it's been a while but I've done it before and I've been back at CF for a month or so now and I've been feeling a little stronger. I thought... I could do this! I was giddy and nervous for a good chunk of the afternoon.
Open WOD 11.3
1 C&J and 1 clean!
After a 5 minute break, went at it again with 85#: 11 C&J and 1 clean
Yay for 5# PR! Huge thanks to JJ for coming to talk me through this and count for me. Also thanks to Bryce, Glenn, and Rudy for pointing out flaws with my form and also Val for sticking around to cheer me on. It felt great.
The thing is, I did another 4 squat cleans but never got another jerk. I failed because I was scared of dropping the bar on my head. But if I just believed that I could do it and throw it up with active shoulders and push my head forward, it would have worked out! I needed to get lower, I knew that much... but I definitely was jerking the bar plenty high enough.
Neck's a little stiff right now but I am really happy with the result. It was really encouraging when Bryce said to me, "If you think you can do this, I want you to try." You can't fight what you want to do!
Thursday, April 7, 2011
Another 2 in 2 days :)
Happy about how my Metcon and strength are making its way back. Slow and steady!
Monday's WOD
BS 3×3 @ 120# (weight = 100% of 5RM from prior week)
Metcon: 7:47 (60# C&J, red band pullups)
Really happy that the 120# felt light but need to note that hips felt sore the next day so it was probably good that I didn't use anything heavier. The C&Js were fun! I might have gone too light... Pullups took up most of my time as usual.
Tuesday's WOD
Rope climb footwork practice
DUs not clicking
Metcon as rx: 14:43
Getting to the gym, I had no idea whether I wanted to do Tuesday's or 11.3 but Randy was going around asking and recommended Tuesday's and boy was I glad! I think my hips wouldn't have been able to handle heavy C&Js given that I just did BSes the day before.
Also, there aren't a lot of WODs where I get to go RX so it was kind of nice to say that I did this RX haha! I had a goal of 15 min and I came in just under that so I was pretty happy. The rows were slow but they are already feeling than 4 weeks ago so that's another small victory. First row hovered around 2:12 pace. Last row was anywhere from 2:05-2:22.
I also almost burst out laughing when Rudy started yelling at me to get back onto TTB just because he yelled it so loud in the funniest way possible. If my abs weren't going crazy, I might have been able to laugh! Good nudging from Randy to chip away at those TTBs too!
Post – YTWL positions. Set 1 with no weight. Remaining with 2.5# per arm. The L was hard for my left shoulder. All other positions felt solid. Need to do more exercises on that weak left shoulder!
I want to do 11.3 sometime!
Monday's WOD
BS 3×3 @ 120# (weight = 100% of 5RM from prior week)
Metcon: 7:47 (60# C&J, red band pullups)
Really happy that the 120# felt light but need to note that hips felt sore the next day so it was probably good that I didn't use anything heavier. The C&Js were fun! I might have gone too light... Pullups took up most of my time as usual.
Tuesday's WOD
Rope climb footwork practice
DUs not clicking
Metcon as rx: 14:43
Getting to the gym, I had no idea whether I wanted to do Tuesday's or 11.3 but Randy was going around asking and recommended Tuesday's and boy was I glad! I think my hips wouldn't have been able to handle heavy C&Js given that I just did BSes the day before.
Also, there aren't a lot of WODs where I get to go RX so it was kind of nice to say that I did this RX haha! I had a goal of 15 min and I came in just under that so I was pretty happy. The rows were slow but they are already feeling than 4 weeks ago so that's another small victory. First row hovered around 2:12 pace. Last row was anywhere from 2:05-2:22.
I also almost burst out laughing when Rudy started yelling at me to get back onto TTB just because he yelled it so loud in the funniest way possible. If my abs weren't going crazy, I might have been able to laugh! Good nudging from Randy to chip away at those TTBs too!
Post – YTWL positions. Set 1 with no weight. Remaining with 2.5# per arm. The L was hard for my left shoulder. All other positions felt solid. Need to do more exercises on that weak left shoulder!
I want to do 11.3 sometime!
Monday, April 4, 2011
Open WOD 11.2
Last week's WODs early in the week pretty much messed up my traps so I didn't get this one in until Friday.
Open WOD 11.2
15 min AMRAP
9 DLs @ 100#
12 push ups (on knees with hand release at the bottom)
15 box jumps on 20"
8 rounds + 12 push ups
Back was sore for a few days. Would work out today but tweaked my neck sleeping last night. I have no idea how to fix that as it feels like a pinched nerve more than a muscle soreness.
Open WOD 11.2
15 min AMRAP
9 DLs @ 100#
12 push ups (on knees with hand release at the bottom)
15 box jumps on 20"
8 rounds + 12 push ups
Back was sore for a few days. Would work out today but tweaked my neck sleeping last night. I have no idea how to fix that as it feels like a pinched nerve more than a muscle soreness.
Wednesday, March 30, 2011
Toast
Man, I'm sore. First two in a row again and I really felt that fatigue. I don't think my triceps have fully recovered from last week's push up WOD yet but they're finally not too painful to roll out with a lacrosse ball. Damn. Today, my traps are super sore from those super fast HPCs on Monday! Good thing I have my trusty lacrosse ball here at work with me!
Monday's WOD
BS 5RM: 120#
Metcon: 4:56 (40# HPC, 6# WB)
Apparently, the last time I have a recorded BS 5RM was from 8/24/09 at 105#. I'm not exactly sure how comparable it is. 120# was rough on the 5th rep but thanks to Val and Megan, I got through it. That Metcon sprint was fun but even at a 6# WB, I still hate that movement. The cool thing is that I felt like my cardio and muscle strength was around the same... they both fell apart around 3:30.
Tuesday's WOD
Deadhangs: 0/5/5/4/3 (0 was my attempt without a band. remaining with red)
HSPUs on box: 5/5/5/4/4
I have a DH but I really have to be fresh to be able to do one. I was nowhere near fresh though...
Metcon: 11:59 (Jerks at 55#, 1 pood KBS)
Post: 2x500m: 2:22/2:19
I walked into this WOD with super sore traps so the goal was not to put the bar down on the jerks so I wouldn't have to clean the damn thing again. Success! I really fought hard to not put the bar down in the last two rounds. Thanks to Kurt coaching my breathing, I was able to make it through but man, I couldn't help but take those hyperventilating breaths to match the speed of KBSes. Burpees were consistently slow but unbroken. Broken once on the KBSes at each of the last two rounds.
Traps feel destroyed this morning. If it wasn't for that, I'd totally come in to do WOD 11.2 with everyone else but given that and also with my triceps still recovering, I guess I should wait one more day.
Monday's WOD
BS 5RM: 120#
Metcon: 4:56 (40# HPC, 6# WB)
Apparently, the last time I have a recorded BS 5RM was from 8/24/09 at 105#. I'm not exactly sure how comparable it is. 120# was rough on the 5th rep but thanks to Val and Megan, I got through it. That Metcon sprint was fun but even at a 6# WB, I still hate that movement. The cool thing is that I felt like my cardio and muscle strength was around the same... they both fell apart around 3:30.
Tuesday's WOD
Deadhangs: 0/5/5/4/3 (0 was my attempt without a band. remaining with red)
HSPUs on box: 5/5/5/4/4
I have a DH but I really have to be fresh to be able to do one. I was nowhere near fresh though...
Metcon: 11:59 (Jerks at 55#, 1 pood KBS)
Post: 2x500m: 2:22/2:19
I walked into this WOD with super sore traps so the goal was not to put the bar down on the jerks so I wouldn't have to clean the damn thing again. Success! I really fought hard to not put the bar down in the last two rounds. Thanks to Kurt coaching my breathing, I was able to make it through but man, I couldn't help but take those hyperventilating breaths to match the speed of KBSes. Burpees were consistently slow but unbroken. Broken once on the KBSes at each of the last two rounds.
Traps feel destroyed this morning. If it wasn't for that, I'd totally come in to do WOD 11.2 with everyone else but given that and also with my triceps still recovering, I guess I should wait one more day.
Friday, March 25, 2011
Muscle fatigue!
I had to be smart about working out this week. Really glad that I skipped Monday's brutal 400m/50 squats WOD because that would have taken me out for a week. I'll probably have to face that sometime to get those quads back in shape.
Thursday's WOD:
MU practice. Happy to report shoulder stability but didn't spend too much time here so I can save some strength for the WOD.
Going into this, I knew I'd get the most reps on DUs so I tried to transition to them quickly after the lunges. I knew I'd be useless at the push ups come the later rounds but actually was kind of glad to see them level out in the last 3 rounds as opposed to dropping to 10 or less. Happy to see a steady pace at the lunges throughout but I did NOT expect that massive drop off in DUs. That is definitely a gas tank (and possibly shoulder fatigue) issue. Because I am a nerd, I calculated the percentage drop off between rounds...
Yikes.
Today, my shoulders are pretty fatigued from the push ups so right now, I'm thinking I am staying away from today's WOD.
Thursday's WOD:
MU practice. Happy to report shoulder stability but didn't spend too much time here so I can save some strength for the WOD.
| Round | Knee pushups | Lunges | DUs | Total |
|---|---|---|---|---|
| 1 | 26 | 40 | 70 | 136 |
| 2 | 20 | 40 | 58 | 118 |
| 3 | 16 | 39 | 40 | 95 |
| 4 | 16 | 40 | 43 | 99 |
| 5 | 17 | 37 | 47 | 101 |
| Total | 95 | 196 | 258 | 549 |
Going into this, I knew I'd get the most reps on DUs so I tried to transition to them quickly after the lunges. I knew I'd be useless at the push ups come the later rounds but actually was kind of glad to see them level out in the last 3 rounds as opposed to dropping to 10 or less. Happy to see a steady pace at the lunges throughout but I did NOT expect that massive drop off in DUs. That is definitely a gas tank (and possibly shoulder fatigue) issue. Because I am a nerd, I calculated the percentage drop off between rounds...
| Round | Knee pushups | Lunges | DUs | Total |
|---|---|---|---|---|
| 1 to 2 | -23% | 0% | -17% | -13% |
| 2 to 3 | -20% | -3% | -31% | -19% |
| 3 to 4 | 0% | 3% | 8% | 4% |
| 4 to 5 | 6% | -8% | 9% | 2% |
Yikes.
Today, my shoulders are pretty fatigued from the push ups so right now, I'm thinking I am staying away from today's WOD.
Wednesday, March 23, 2011
Burning quads
Ow... hurting after a double tabata on the rower!
Round 1: 84/83/82/80/80/80/80/80 = 649m
Round 2: 81/81/80/78/78/77/79/80 = 632m
3 min rest in between
84m: 1:59 pace at 34s/m. The 77m was a 2:10 pace at 27s/m. The rest were pretty much hovering 2:05 pace at 30s/m.
Tuesday's WOD: 5 rounds and 15 pwb (10# WB, red band pullups)
Adam pointed out the red band was getting too easy for me. It's probably true but the goal is to make it in consistently and stay injury free. I definitely like PWBs over regular WBs... that would only change if I grew a few inches!
Also, happy to press 65# yesterday. 70#, a former PR, was close but I didn't do my sets properly so I tired myself out early.
Oh and I never posted about last week's WOD but notably, I did Jackie for the first time. It is probably one of the WODs I hate the most since it includes everything I suck at (row, thrusters, and pullups). I did it in 12:24. Haha... 4:40 on the 1K row! Damn I'm slow!
Watching the CFCers get after Open WOD 1 on Saturday was so much fun. Over the past few days, I thought a lot about getting in on the action but I am coming back from a 3 month hiatus and all I want is just to get in consistently and focus on getting stronger and staying injury free, and taking it one WOD at a time. I think it's the right choice to skip the Open this year since I seem to be injury prone when I'm not careful. However, I will do my best to try to make it in on Tuesday nights to get after the Open WODs with everyone else. Baby steps! Haha okay, I am done rambling for now. Looking forward to making up today's WOD tomorrow!
Round 1: 84/83/82/80/80/80/80/80 = 649m
Round 2: 81/81/80/78/78/77/79/80 = 632m
3 min rest in between
84m: 1:59 pace at 34s/m. The 77m was a 2:10 pace at 27s/m. The rest were pretty much hovering 2:05 pace at 30s/m.
Tuesday's WOD: 5 rounds and 15 pwb (10# WB, red band pullups)
Adam pointed out the red band was getting too easy for me. It's probably true but the goal is to make it in consistently and stay injury free. I definitely like PWBs over regular WBs... that would only change if I grew a few inches!
Also, happy to press 65# yesterday. 70#, a former PR, was close but I didn't do my sets properly so I tired myself out early.
Oh and I never posted about last week's WOD but notably, I did Jackie for the first time. It is probably one of the WODs I hate the most since it includes everything I suck at (row, thrusters, and pullups). I did it in 12:24. Haha... 4:40 on the 1K row! Damn I'm slow!
Watching the CFCers get after Open WOD 1 on Saturday was so much fun. Over the past few days, I thought a lot about getting in on the action but I am coming back from a 3 month hiatus and all I want is just to get in consistently and focus on getting stronger and staying injury free, and taking it one WOD at a time. I think it's the right choice to skip the Open this year since I seem to be injury prone when I'm not careful. However, I will do my best to try to make it in on Tuesday nights to get after the Open WODs with everyone else. Baby steps! Haha okay, I am done rambling for now. Looking forward to making up today's WOD tomorrow!
Thursday, March 17, 2011
For real?
Can it be true that I'm really back? 3 months off and here I am in my second week of 2x a week. I'm only 2x only b/c my body won't let me come in a third time because it is just too sore. It's okay. Baby steps.
Over the past two weeks, I've been taking it slow. I've scaling everything further back then I think I can do. This Monday's WOD with the DLs? 83#. My old PR? 225#. I am okay with this!
I decided that I'm going to do the Metro Dash so I have a goal to get in the box 3x a week. I need to ensure all the weak parts of my body catch back up!
Really though... what better motivation than all our CFC peeps crushing those Open WODs!
Over the past two weeks, I've been taking it slow. I've scaling everything further back then I think I can do. This Monday's WOD with the DLs? 83#. My old PR? 225#. I am okay with this!
I decided that I'm going to do the Metro Dash so I have a goal to get in the box 3x a week. I need to ensure all the weak parts of my body catch back up!
Really though... what better motivation than all our CFC peeps crushing those Open WODs!
Tuesday, March 15, 2011
Tuesday, February 8, 2011
Milestone
Home pull-up bar: $20
2 deadhang chin ups (singles)
Can now do proper knees-to-elbows (max out at 4).
Doing a few whenever I wait for the laundry has paid off! Too funny.
2 deadhang chin ups (singles)
Can now do proper knees-to-elbows (max out at 4).
Doing a few whenever I wait for the laundry has paid off! Too funny.
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