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!
Friday, June 24, 2011
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
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