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.

Catching up

Sunday:
Was supposed to go climbing today but I had a freak accident and bent back my big toe nail pretty bad on a vent cover. Yeah, crazy.
20 min row: 4,210m
Pace was anywhere from 2:15-2:30/500K. Not good...

Tuesday:
Clean/Burpee WOD
Shoulder to overhead: 110# split jerk from in front. PR!
I didn't really want to try the behind the back jerk since it would have meant a wider grip and I thought it would be easier on the shoulder to do a narrower grip.

Metcon @ 60#: 6:54
Burpees at a good pace with some focus on breathing. Quads burned a bit so that slowed me down on the cleans.

Post: 48 PUs on knees with elbows in. It's for the shoulder but even this was tough on it. Just not back at the strength I was before.

Post-post: 3x5 ring rows. Felt strong. Hoping to get in the pullup WOD tomorrow so I took it easy.

12 min row

Since I did an interval workout of sorts yesterday, thought I'd go for something longer even though it's not exactly what the CFCE program has for this week.
12 min row: 2522m

I didn't really have a goal in mind so this is good to know for future CFCE WODs.

Traps, hamstrings, butt, biceps are all kinda sore from yesterday but nothing hurts too too bad. Feels all right as I think that means I scaled to what my body can do without destroying it.

Ate okay today.
Breakfast: 2 eggs in butter, Canadian bacon
Lunch: #11 unwich from Jimmy Johns and a handful of almonds. Let's be honest, I don't think there's a whole lot of calories in that unwich even with the cheese and mayo!
Dinner: Was supposed to eat at Cafe 28 but understandably, the expiring-Groupon mob shows up. My friend and I went half a block to Katarina's. Could have been bad news but escaped just having mildly cheated (1 beer, 2 small slices of baguette, whatever they put in the meatballs). Souvlaki platter was good.

4 x 800m row

Awful. Hated it. Wanted to quit after the second round so bad but glad it's over. Failed to get within 10s. Lots of muscle fatigue in the quads.

3:27, 3:36, 3:42, 3:43 (3 min rest between intervals)

Breakfast: 2 eggs, salami, onions, 1 americano with cream
Lunch: Potbellys Farmhouse salad w/ potbellys vinagrette, no blue cheese
Snack: handful of almonds (honey roasted...)
Dinner: something clean... must get to it soon

In line for Potbellys, I was getting pretty hungry. Had to fight off any cravings for shakes, cookies... and I don't normally want cookies...

A week ago, I hurt my head... like something popped when I did heavy deadlifts and it feels like a painful headache. Every time I exerted myself after that day, that same spot would hurt. Today, I felt some residual head pain but seems to have gone away for the most part. Weird.
Foot still the same. Hoping to get that Mobility WOD in later tonight.

Enjoying the Biology Lessons!

I'm enjoying the back to back biology lessons about Metabolic Pathways and the Burn. Keep 'em coming coaches! The diagram above is actually something I remember from high school... but what it all means? I had no idea until now.

Sometimes, I wish I knew more about this stuff. I love reading about the "why" of things though I might not understand it all. I had a bad biology teacher in high school and having to memorize things like parts of mitochondria, without learning the "why" did not make this topic interesting, unfortunately. Instead, I chose a life of math and look where that has gotten me ha! I think I need to do some more biology learning!!

Interval Baseline at CFCE today.
4 x 400m run (2 min rest): 1:40, 1:40, 1:42, 1:39

I am surprised and happy that I stayed within 5 seconds! I knew I was too slow approaching that cone where I had to turn around on the 3rd round... got mentally lazy. Powered through that last one as my foot was feeling okay and well, I didn't have another round after that. Almost bulldozed two girls who were at the cone when I turned around haha.

Biceps and back tightening up from Monday's workout. Not much progress on foot though it did not worsen from the run. Ice and fish oil.

So it's JJ and my anniversary week. Last year, we went to Alinea for our first anniversary dinner and this year, we're making a whole week of eating out out of it (intentionally and unintentionally). Last night, we had Serbian food at Restaurant Sarajevo. Man, that was good. Tonight, all you can eat sushi at Shiroi Hana and I'm still stuffed. No, not doing so good on the paleo front this week but should be back at it next week... if I don't end up on a traveling project for work...

5K PR!

Before we get too deep into Urbanathlon training, ran the 5K today.

11/9/09: 28:36 (last time I ran a 5K)
8/26/10: 27:50 (PR!)

Sprinted the last 200m to get it in under 28. Pretty happy considering I hadn't been training for it at all. I think I can pace better.

3 years ago, I couldn't run ONE mile without training for it. Being able to run 5K cold is a real accomplishment for me and I have CF to thank for that!

Time for a row

Yesterday, we had our beach volleyball championship double header. Man, it was an epic battle with us falling in the last 5 points. Tough loss but great game. We really pushed it when it came to close games but we were getting it together in the end, in the dark. I want to blame it on the poor lighting that didn't turn on until around 8pm but that's not everything. I mean, the other team did have better lighting where they could actually see the ball sometimes.
Oh well. It's over. We came in second.

Lats finally pain free today. Left foot still feeling bruisy. I've been picking back up on the fish oil intake so maybe it's helping.
Sectionals WOD week at the box and I just wasn't in any condition to do any of it. Didn't want to risk aggravating anything so I made up mod CFCE WOD on the rower tonight.

8 x 250m (60s rest)
1:02.7 / 1:02.5 / 1:03.1 / 1:03.4 / 1:04.1 / 1:04.8 / 1:04.6 / 1:03.9

I could have easily pulled below a minute on the first round but decided to slow down b/c I needed to pace. Worked out pretty well. Quads got pretty sore around the last 150m of the last 4 rounds. Lungs and legs burning in that last round to keep it under 1:04.

I only did 8 rounds in order to compare against my time from July 6 when I had been off the wagon and before I got back into CF.
1:01.8 / 1:00.4 / 1:02.3 / 1:03.0 / 1:06.6 / 1:08.7 / 1:09.4 / 1:07.5

You might say I did a bit better with some consistent crossfitting (about 2-3 times a week) and better eating over the last 3 weeks :)

Hopefully, foot's ready for the 5K tomorrow!