Crossfit-Strength Bias

I've done this once before but I decided it was time to do at least another cycle on it (six weeks). I've decided to rotate all squats through- back, front and overhead and eventually I might sub out one of the squat days to work on olympic lifts...we'll see.

9/21/09
OHS 4x8 63-83-93*-103
* PR for reps

"Isabel "- 30 snatch for time
2:38 @ 63# (PR)

Skill -5x10 ring dips (blue band) and kipping pu

9/22/09
DL
3x5 153-163-173
12-9-6 (rest one min between sets)
123# **felt easy***

"Freddy's revenge"
5 rounds for time:
5 push jerk (behind neck) 93#
10 burpees
9:18 (PR), previous 12:57

SW- ring dips and kipping pu (cut short today)

go paleo or go home

well okay if those are my choices i think i'd probably choose go home. however i've decided to give this whole paleo thing a try. and by "a try" i mean that right here and now i commit to going strict, hardcore, no cheat paleo for thirty days. no grains, no dairy, no legumes, no alcohol, no sugars or artificial sweeteners.

that's right. no diet coke. and no bubble gum. if you know me you know these are my diet staples.

i'm sure that i'm going to be moody and pissed off and just plain hate life during part of this. but i am hoping that i come out of it better. i don't know better how. just better.

a new way for helen to suck

i would spend five hours a day at the gym if i could. not necessarily working out the whole time but just messing around with different stuff. however right now it's too damn hot to do that. (be warned...i will be complaining about the heat more in the next few months. its what us northerners do).

FS- worked up to 148 (10# PR) still felt pretty solid

Pushy Helen
3 rds for time:
400 m run
21 kb swings 1pd
12 hspu (band assist)
11:21

almost the same as my last normal helen. hspu i have to break up because my shoulders will fail. pullups my grip fails. it's always something :)

oh yeah...

100 box jumps. my preemptive penalty for going out for margaritas and queso. well worth it.

heat makes me slow. and sweaty.

6/20

Snatch
2 snatch on the min for 10 minutes 63#
caught full on every one. for once these felt good. i know this isn't a heavy weight but i hadn't done this many at a time and not done power snatch so i stayed light. what is good is that it actually felt light. i might have to do a one rep max coming up soon just to see.

CFFB wod
21-15-9
PP 75#
Ring dips (blue band...so hard...cause i haven't worked on them in forever...sigh)
Burpees
Cal Row (subbed 2x SDHP 35#)
18:25

This workout was terrible. I almost quit...more than once. It was hot, I think I was dehydrated, I know I was whiny. Blah.

6/19
OHS 83x3 93x3 103x3 113x3 118x3 123x1
previous- 3rm-103, 1rm 113
**i always drop my OHS because I'm terrible at lowering weight behind my neck so I power cleaned all weights up to 113. 10# more than I'd done before

Helen 11:14 rxd (PR by 10 sec)

OHS felt SOLID. I'm not sure if I'm actually getting stronger at getting weight overhead or just getting more efficient at jerking but 123 went up easy where I've failed on 113 over and over before. Helen is just another conundrum for me...if you try to run faster your kbs and pullups suffer. If you don't run faster it's hard to cut much time. First round was at three minutes...would really like to keep that pace...it would make me much happier.

6/15
Running squatting grace
15 squat clean & jerk93#
400 m run
10 squat clean & jerk
400 m run
5 squat clean & jerk
400 m run

13:56

squat cleans SUCK compared to power clean. but this did make me realize i've got a rx'd grace in me which makes me happy.

6/14
SJ 93-103-113-113-118-118-123(PR)

PC- 2 on the min for 15 min, if you miss do 5 burpees 100#, missed 1 in round 10

working on getting lower instead of pushing the weight on jerks...felt average to good. power cleans are my new best friend lately. these felt good until about rd 13 and that's just cause i got tired. missed the one cause i was trying to concentrate on waiting longer to "jump" and i lost the speed component entirely.

at least i have an excuse this time

yes i got behind AGAIN. big shocker. but i have an excuse because i was on vacay and don't have access to a computer. and for some reason i can't post on this thing on my phone...

6/11
Snatch balance 63x3x3 73x3 73x2 83x1x3

Diane
21-15-9
DL 153#
HSPU (band assist)
9:07

last time was 12:58 with 173# first rd and 153# from there on out. i'll take it

2K row-8:50

first time doing the row so at least i have something to work with now.

6/9 CF MN
7 (actually six) rounds:
7 OHS 85#
12 box jumps (multiple heights...lots of people doing wod)
15 cal row
15 :47

miscounted rounds. shit. but i did discover that there is a DRASTIC difference between trying to OHS 85 and 95 in wods. i failed miserable with 93 in heavy nancy the other day for 7 reps. 85 i didn't have to break up a set once. good to know for power output

6/8
5 rounds for time:
15 thrusters 65#
21 double unders
10:55

first rd of thrusters was unbroken. i think 3-5 were broken into sets of fives :( thrusters NEVER get easier. and they break your wrists. did this one at my old HS weight room and the fb team was there. they gave me the "wtf" look. then when i was doing double unders this kid goes "impressive...i have trouble with singles". ha...love cf.

6/7
Five rounds for time:
5 kb snatch each arm
5 kb swing each arm
10 burpees 6:57 1/2 pd (all I had)
Last time 7:59 with 20#

fyi...it is not easy to snatch or swing a kb one handed when
1. your hands are ripped
2. there is no chalk
3. the kb is brand new and painted with slick black paint

6/5 CF Iowa
9 rds for time:
1 c&j 63#
8 burpees
1 snatch 63#
8 pullups
18:17 rxd

pullups were soooooooooooooo slow. they have bigger pullup bars which is great for the whole constantly varied aspect but suuuuuuuuuuck for my grip. snatches were strangely difficult. i was muscle snatching for some reason. ugh whatev.

incomplete

when i woke up today and read the wod i was pumped because i was going to shoulder press yesterday and didn't get to...and because annie is one of my favorite wods.

SP 3x5 63-63-65
might be PR for five reps...can't remember

ANNIE
50-40-30-20-10
double unders
sit ups

jason imposed an 8 min cut off. my pr on annie was 8:20 last time. situps were unbroken but i struggled with the set of 40 DU's. got cut off with four mother fing situps left. so what would've been a pr was turned into my first cf wod that i've ever DNF'd on. that leaves you feeling craaaaaaaaaaaaaaappy.

i am going to rule annie's world next time. dirty tramp.

change of plans

i was actually pretty pumped to do the posted wod today (weighted pullups and an interesting front squat/burpee smoker that jason concocted). however during aaron's 1 on 1 i was demonstrating burpees and ahhhhhhhhhhhhh hell no am i doing burpees on my ankle today. so since i had wanted to do the cffb wod from monday i thought god was speaking to me through my injury. plus lucky for me hans is a sucker so i even had a partner for it.

2 power cleans on the min for 15 min. Use 80-85% of 1RM.

I used 93# because first of all i don't even know my 1RM for power clean but i was fairly confident that i could move this weight that many times while still concentrating on form. I'm still trying to subtract the "bump" off my LOWER thighs that I somehow do when i clean. My main goal today was just to jump the weight up, as in straight up. That part was going well but then I was told I was moving slow....it's always something with o-lifts. Last five minutes felt pretty solid minus one where i pulled it into my chest. (I mean how could I not it's so massive :) ) But I wasn't hitting it off my legs, it was quicker and holy shit I actually met the bar when receiving vs letting it crash.

Oh, and the wider grip is like magic for a quicker turnover.

ouch

DL (sets of 3) 185-185-185-185-185

felt heavy for some reason. constant struggle to not let back round.

WOD: 6 min cut off
50 pullups
50 wallballs 12#
5:49

whew...close one. i got out a 10# ball and jason gave me the "really" look. i was like well pullups take me a long time. his answer "do jumping pullups and go heavier". i would've listened except i really think it'd been like a week since i did pullups aside for warmup (and even then i don't do them everytime...shhhhhhhhhh). in my grand planning i decided to do pullups on the inside of the pullup bar so i could 1)see the clock and 2)not have to move the box to do wall balls. well when i came off the pullup bar the back inch of my heel came down on the edge of the box and that my friends is simply not enough to support me. so i quickly landed square on my ass on the box and rolled off the side...all in about two seconds. thought i wasn't hurt so i continued on. i missed a bunch of wall balls..like 10. UGH. thank god for the countdown and laura's always positive encouragement :)

catch up

5/29
rope climbs-i think 3

HEAVY NANCY
5 rds for time:
7 OHS 2/3 BW 93#
sprint 100m

11:45

rounds 1-2 unbroken. really struggled with getting weight overhead and keeping it locked out. wish we could've went from the rack but oh well.

5/27
snatch form

5 rds for time:
6 power snatch 63#
10 box jumps 24"
6:20

5/26
PPx3 83-88-93-98(2)-98(PR)

3 rds for time:
10 DL 133#
10 burpee pu (7')
5:44

5/25
BS 123x5 123x5 123x5
SP 53x5 58x5 58x5 i think

The Volkswagen
21-15-9
BW bench (scaled to 1/2 BW) 73#
pullups

13:20

5/24
GRACE
3:55(PR) 82#
probably need to do it at 95 next time.

regressing

you would think I would've been really excited to jerk some heavy shit today....ugh. it was okay but that's because I started doing my old habits when the weight got near max loads.

PJ 33X5 63x3 83x3

SJ 33x5 63x3 83x3 93-103-113(PR)-118- 123(f) i think 4x

luckily jason came in at the end and could at least tell me what i was jacking up. going forward on the dip and then the bar would get in front of me. "quit f-ing bench pressing it dude" lol. and i wasn't getting low enough.

Modified CFFB wod:
5 rds for time:
5 OHS 93#
5 box jumps 24"
5 pushups
8:30

i think i probably had to clean the bar a minimum of 10 times just from dropping it. OHS were so bad because my shoulders were SMOKED from this last cycle of wods. i guess pushups prob didn't help either....anyway.

crazy africans (that's not racist)

today we did africa qualifier wod #1, or shall I say we attempted it.

10-9-8-7-6-5-4-3-2-1 of
Deadlift (70kg/155#)
Burpees (5 each round)
Squat clean & jerk (40kg/88#)

34:20 rx'd

This was HARD. Very very exhausting. I rested probably as much as I was working just due to the fact that it felt so dang heavy and I didn't want to fail and have something not count. For CFSB my wod was supposed to be 20 min...OOPS. My posterior chain is DONE for the week.

FOOD- a little more than usual since I was up longer than usual (first day back to work)
1330 2.5P/2C/7F
3 oz ground turkey
1/2 oz. ff shredded cheese
1 WW LC HF tortilla (.44 block)
tbsp tomato sauce and seasoning (garlic, onion, chili)
3/4 c. strawberries
21 cashews

1800 4P/2C/5F
4 oz steak
3 dill pickles
2 sf dark chocolates
15 cashews

2200 1P/6-7F
1 oz string cheese
cashews

0000 2P/2c/7-8F
2 oz string cheese
1 box raisins
cashews

0300 3P
2 eggs
2 slices bacon

thank you coach b

Started CFSB but this week is a little jacked because I was not starting with squats since all that hurts me is my bottom half. So it's a "little" off this week. Btw- before you think I'm being a little punk let me explain my weight selection. It says to take whatever your max was in that particular rep scheme and go 15-20% lower. So yes I realize all weights will be low for a little while but it'll help improve form and just get you used to doing all the different lifting and metcon work together.

SP 53x5 53x5 58x5

10-7-4 with one min rest in between complete sets
45#

I already messed it up. 1) you're not supposed to use straight sets but ascending sets. Oops(that's why I threw the 58 in there at the end). One thing I did start doing is since I know all the ways I help myself "cheat" I can call myself on them. In shoulder press- using the reflex/bounce/whatever from overhead to chest to overhead on the next rep. Stopped all reps at the chest and made sure to start from a dead stop. It really did make it harder. 45# felt easy on this rep scheme so I have to go up next time.

WOD: Get 5000# from ground to overhead anyway you want. With any weight/rep scheme.

When I saw this I was like hells yeah I'm going for 55 or 65. Then Jason in his infinite wisdom says "do what you suck at". If you have trouble pushing yourself on metcon choose a lightweight. If you have trouble at heavier weights, go heavy (duh). Technically I should've tried to do 100# but my back is still so jacked from broad jumps and then dl yesterday it would not have happened. Not to mention the fact I probably would've had to squat clean after the first ten.

60 reps at 83#- 9:21

What I'm STOKED about....
Last grace (3/20/09) 30 reps at 83# 5:32
first 30 reps were done somewhere between 4-4:10 BAM!

and I push jerked my first 53 reps instead of split jerk...effectively. Like I only pressed out two. Which is then why I switched to split jerk. Coach B's different landing positions was like a little lightbulb going off in my head. Now if I could only get to "pockets" on the clean. The only pockets I'm getting to is if I was a banger :)

FOOD (since laura is supposed to be holding me accountable)
1430 hrs 3P/2C/7F
3 oz ground turkey
1/2 oz. ff shredded cheese
1 WW LC HF tortilla (.44 block)
tbsp tomato sauce and seasoning (garlic, onion, chili)
3 dill pickles
21 cashews

1930 5P/1C (at outback thank you very much)
5 oz chix breast
1 c. green beans

2100 2P/2C/10F
2 oz string cheese
3/4 c. strawberries
30 cashews

2145 :) 8F
24 cashews

so i've been reading up on intermittent fasting (or feasting) however you want to look at it. and with my crazy schedule i basically do it anyways give or take an hour so i decided i'd try it intentionally for a few weeks and see what i think. so fast for 15-19 (right now barely made the 15) and then get all your blocks in during your "feeding time"...mine is 9 hrs.

also i'm hoping looking at laura's log will help me remember my fish oil which i only take a tablespoon or so since it thins your blood but we'll see if it helps with anything.

this time i'll give it an actual shot

Back in February (i think) a cfj article came out "CrossFit Strength Bias" and I told myself I was going to do it. I don't really remember why I never did. I started supplementing in strength work back around November because I wanted to get to where I could do the wods as rx'd. Here I am 6-7 months later and while I can do the weight most of the time it's usually pretty close to my 1RM. Which in case you were wondering does NOT make for a fast or easy workout. So here I am.... going to give it a go. Except this time I'm going to do at least the six week cycle. I figure since I did the CFT yesterday and I've maxed most lifts in the last month it's as good of time as any to be able to gauge how much strength I actually gain from this little diddy. For easy referencing and because I need them to be able to figure out what to start the program at (they say 15-20% lower than your max in that rep scheme) :

BS 168
FS 138
OHS 113
SP 75
PP 98 (3)
PJ 103(5)
SnPJ 113
SJ 103 **
PC 103
SC 108
C&J 103
SN- 63**
Thruster 103
DL 243, but 233 and 183x5 is the highest with good form


**I would max both snatch and split jerk since I know I can get more but I'm trying to drill technique since the cert and don't want to jack it up**

CFT

sometimes i feel like i treat workouts a little too much like a poker game. this is what i did with my CFT today. you'll see why.

Previous in like 02/09
BS- 163 (tied pr for like the third time)
SP- 68(not max just crappy day)
DL-243 ( definite max)

474

TODAY 5/17/09
BS 168 (PR) stopped after first attempt.
SP 78(f)-78(f)- 75 (tied PR)
DL 213- 233-248 (f)
476 (oh for the love of god)

i knew i could do 168. so i just started with it instead of tiring myself out. didn't attempt to go up. probably not playing by the rules i guess. SP- either my 45# bar doesn't weigh 45# or i am totally mindf-ing myself. because 75 goes up like...FAST. and 78 won't get past my nose.
DL-last time i deadlifted i struggled at 203 so i was pretty sure i wasn't getting 243 again (although i think that had something to do with food/blood sugar/whatever). 213 felt easy, 233 felt relatively hard. so what do i do. well i know i've pulled 243 so what the hell let's try 248. if it goes up great if not...what do i care. omg...so funny. it didn't even budge. i think my feet started tingling BUT i did not round my back. BAM.

PU ladder - had this grand idea since i'm working on deadhang pu to try to do it with that. ha...right. i got 3 rds. so like 6 total. with the blue band. tried to go back to 1 and start over like i saw on the awesome cfj article...um negative ghostrider your lats are DONE.

question

i think one time in a crossfit gym somewhere a very stupid person said something like "running 400m is too easy let's think up something worse to do with it". thus creating the 400m lunge and now the 400m broad jumps wod. um hi...this was supposed to be REST day. REST DAY is not supposed to make you so sore you miss the next three days in your cycle of workouts. i think if you're going to be a cf trainer you should make sure you like the sound of cuss words in front of your name. as in "wtf is this crap JASON".

5/15/09
400 m broad jumps-11:53

dang my feet were stinging. oh this little 12 minutes of joy was preceded by front lever progressions which i think were created with the purpose of making me feel like a jackass. can i just have my barbell back now? i LIKE weights.

yeah i know i'm lazy about keeping this updated

5/14/09
Burgener warmup w/PVC and 15#
Snatch balance- triples up to 83#
OHS up to 103# (ran out of time)

Coach B said that your OHS and Snatch Balance should be equal. FYI - before today my snatch balance was 68 and my OHS was 113. So he said to work snatch balance to get the "speed through the middle". It's getting better.

WOD: 5 rds for time:
4 ctb pu/4 ring dips(skinny band)
30 wallball 12# (seriously THIRTY! what is this...kelly?)
6 SDHP 88 mother f-ing lbs
19:23

on a good note (i rarely am positive on this thing so this is my little ray of sunshine for the day)...wall balls at 10' are getting much better. i did a wod with 16# the other day at 10
which really made a difference. if you want something to be easier do it harder/heavier/faster once and it will "feel" easier. I should've done SDHP at lighter weight. not because i care about my time but because i was physically incapable of getting my elbows over my ears on all of them. oh. well. this is one of those workouts that you don't care if you're the first person done, the middle or come in dead fucking last just as long as it's OVER.

pullups are the anti-christ

okay that may be a little extreme but seriously. sure i can kip a pullup but consecutively? not so much. deadhang. uh no. weighted? somewhat but not many. chest to bar? ugh what a pain. even when i can do them my hands rip...which i've really got to start looking into...i'm thinking my grip needs to be stronger.

5/11/09 Baseline wod
500 m row
40 squats
30 situps
20 pushups (i've got to start doing these in warmup) she says for the hundredth time
10 pullups

5:15

5/12/09

3 rds of :
15 CTB pullups (on slanted bar) not all hit bar
10 burpees
7 power clean 83#

9:51

the last round of pullups took forever because i'm a big whiny baby when my hands start to rip. i didn't get ctb on all of these. i'm really starting to like burpees but it might be because they don't make my hands hurt. i love cleans. i would do cleans all damn day if i could. i'd do them for a job if someone would pay me. LOVE.

oh my buns hurt

so the goal of today was to get in a good sweat session (check!) without getting anymore sore since the deadlifts destroyed my glutes. i really had zero desire to do db snatches when this weekend is the oly cert and i fully expect to spend the better part of the weekend in the bottom of a squat. i don't know if i got MORE sore but i know that i'm pretty sore so this could be interesting.

5 rds for time:
20 double unders
10 wallballs (16# at 10')
1 rope climb

11:28 (i think)

okay i thought wallballs sucked enough just doing to 10'. then angie of cf iowa starts giving me crap for getting out a 12# ball. FINE. double unders were seriously impacted by the rope climb. my forearms were just a tad fatigued. rope climb felt good today...got a couple of pointers off watching videos and they helped.

you don't have to workout on your birthday

i usually work out wednesday and take thursday off but wed was my b-day. PLUS the workout had pushups which i despise ever since academy. so i decided not to go and switch rest days. which still leaves me doing pushups on thursday but that's okay. now that i'm a year older i can handle them better. JK.

5/7/09

10 DH pullups (blue band) 2-2-1-1-1-1-1-1
10 Weighted pullups 10#x3 x3 x3 x1
5x5 ring dips

WOD
10 rds for time:
10 deadlifts 103# (oops)
10 pushups

10:08

i felt like pushups went really well for the first six rounds or so and then after that the first five of each rd would be good. the last five though...ugh. singles just to get them to count.

i still don't like you

yes i'm talking to you back squats. i never "want" to do back squats. I'll do them but i don't like them. even if i lift more than last time (which might be part of why i don't like them because i rarely do lift more :) )

5/5/09
BS 5-3-3-1-1-1
133-143-148-153-163-168(F)x3

i get stuck on the way up a lot on these suckers but i have never gotten stuck like this before. on my second time trying 168 i made it about 3/4 of the way up and stayed there for what felt like ten minutes. it was probably 5 seconds but it was seriously just ridiculous. next time.

back with a vengeance

so it's been a little while...sorry life got in the way. and you haven't missed much except for a month of HORRIBLE eating. i have recommitted myself to a few of my 2009 goals which i guess i've never really listed but i'll have to work up a complete list later. probably my most desired goal (not likely to be first that happens) is to conquer muscle ups. so first i have got to get better pullups and ring dips(at all). so in order to accomplish these as soon as possible i've decided on the following plan.

4x/ week to do the following IN ADDITION to the wod
10 deadhang (however i can...right now with a band because i'm just that cool)
10 weighted total pullups (can be sets or singles just depends on the weight that day)
3 static holds 1 min time- eventually will be at top, middle and bottom of pu

Ring dips- decided that instead of doing 10 total in warm up to do at a minimum 5x5

After a month I'll evaluate and see if it's helping anything or what needs to change.

5/4/09
10 deadhang (1-1-1-1-2-2-1-1)
5x5 ring dips (small band)
3 static holds for 1 min- all at bottom with lats engaged as if "trying" to pull. fyi- the first one is easy. the last one...not so much
**don't have a weight vest and not smart enough to do pu with a db between feet. will get vest soon***

Todays wod:
800 m run
15-10-5
thrusters 73#
burpees
800m run
15:32

one thing that's been on my mind for a while is that because i always use a womens bar (which i LOVE and won't give up...just try and take it from me) i never actually do the workouts rx'd. it's usually 2# less. well if 2# less "shouldn't make that much difference" neither should 3# more. plus it's always good to lift more weight :)

maybe it's time to squat some more

for two months now i've been wanting to do this wod. why? because it is one of the only wod's that has back squats in it and i'd been doing heavy back squats (heavy for me anyways) 1-2/wk for the last two months. fast forward two months. i haven't done a heavy back squat in at least a month if i've done them at all since this wod was posted. conclusion-daaaaaaaaaaaaaaaaaaaaamn.

21-15-9
back squats 133#
ring dips (skinny black band)

19 even.

if you can do sets of 5-7 of the weight that's not so bad. when you're essentially doing 40 singles throughout the workout...it tends to take a while. my ass and quads have started cramping already but i'll learn not to neglect my back squat again won't i?

ring dips felt solid. i've been trying to do high volume ring dips with the smallest band so that i can attain one of my goals for 09. (ring dips...if you couldn't guess). sometimes i feel like i'm close but somedays it feels like it is so far away.

FOOD: i know i said i was done posting food but that's before i decided to eat everything i could possibly think of, want, desire, in the past couple weeks. i think i may be depressed without realizing it because i do not give a second thought to what i put in my mouth. fortunately my clothes still fit and performance hasn't been noticeably crappy. although recovery hasn't been great but that's why i'm back to logging.

1130 3P/2C/5F
2 eggs
3 slices turkey bacon
1 box raisins
cashews

1430 2.5P/2C/5F
3 oz ground turkey
1/2 oz ff shredded cheese
1 ww lc hf tortilla
1 c. strawberries
1 dove sf dark choc
cashews

1830 3P/1C/7F
3 oz steak
1 c. green beans
cashews

4/3/09

4 rds of
7 reps overhead anyway (93#)
400m run

14:33

that's a relatively heavy weight for me anyways. but add in my core is shot (read stability and power transfer) and the fact that i can't push jerk for shit and it all equals out to a big ol' mess. but it's over and the work is done.

one of the first wods in a long time that i felt like i shorted ROM and couldn't claim it as legit. that leaves a bad feeling in your stomach.

are my arms supposed to be longer?

worked lever progression today. pretty sweet except it's one of those things you're like i'm never going to be able to do this...okay okay i will. (just not soon :P ) i have decided they need to make a gymnastics for dummies book because i have "issues" with the part that most people don't even think about. i have a harder time getting my legs through my arms to the other side of the bar then doing the damn lever. i really think my arms aren't long enough. there's only so much space to work with.

anyways in my quest to get a muscle up i decided that i will NEVER miss a wod that has muscleups in it. "a muscle up is highest pullup and the deepest dip you'll ever do. the road is paved with dips and pullups" blah blah blah. all that does is cause my hand to rip. okay now the bitching is going overboard. i'll simmer down. when i was referring to this wod i actually said "i'm not sure i'll ever be able to do that prescribed." as soon as i said it i realized how many other things i've said that about. fran, annie, filthy fifty, etc. i take it back. it's just going to hurt a lot on the way there.

1 MU/10 HSPU
2 MU/8 HSPU
4 MU/6 HSPU
6 MU/4 HSPU
8 MU/2 HSPU
10 MU/1 HSPU

subbed 3 pullups and 1 ring dip (with skinny black band) for MU, BA HSPU
20:38

ring dips were harder than normal today. not sure if it was the combination of those and hspu or if this week was harder on me than i realized or if i'm just a big pansy but lockout was a battle (that i didn't always win).

last 28 pullups were 1 by 1, holding on by fingertips, praying not to fall. i manage my calluses so what's with all the f-ing blood blisters/rips?

FOOD:
so i know you don't want to see the boring stuff. if you don't know i eat steak, eggs, string cheese, fruit, dill pickle cashew, pickles, green beans, fish oil and sugar free dark choc. that's about it. however i would like people to see how LITTLE i care about "cheating". when i want food, i eat it. but i have to actually want it. and i don't feel bad about eating it. i might feel sick but not guilty. my workout the next day might suck but i still don't feel bad about myself. if i can't see any muscles in my stomach guess what...time to quit eating crap for a little bit.

today i was all set to grill. cole wanted NO part in it. it's pretty easy to be persuaded out of cooking. so like my typical all out feeding- queso, chips, quesadillas and some pumpkin/cream cheese roll thing. YUUUUUUUUUUUUUUUUUUUM. and it's glorious rest day tomorrow so i don't even have to suck at a wod. :)

at least i went

so i might just be a big baby (it's very possible) but my upper body still just plain HURTS from sunday. like i can feel it when i'm standing still. wtf? there was NO chance i was doing the muscleup/hspu wod so i went with mainsite for various reasons.

1. i'd never done it- this is not necessarily a reason in favor of something. there's lots of things i've never done that i don't need to have experienced them to know they suck...ecstasy, peeing on an electric fence, getting shot with a beanbag shot gun
2. i like ghd situps- correction: i like SMALL amounts of ghd situps.
3. my abs weren't sore yet- actually that's not true. once i started doing these i realized they were sore but in comparison i didn't notice it.

Five rounds for time:
30 GHD situps
25 back extensions
13:26

fyi- that's a HORRIBLE time. i was down to sets of 3-5 reps by the second round. the only reason i'm not real upset is i did the work as opposed to taking an extra rest day (ah those are such pretty words). tomorrow is going to be "no jokes allowed day" because if you make me laugh i'll probably cry. and then shank you.

OHS- oh i love thee let me count thy ways

just fyi- i hate backsquat. HATE it. I'll do it but I HATE it. now that we're clear on that i can move on. i don't know what it is about taking the bar off the shoulders and raising it over your head while you squat that makes me enjoy it so much more. (it MAY be the fact that your legs never reach failure but that's hearsay).

normally I love overhead squats but due to the fact that i started getting sore about 4 hrs after the wod yesterday and got progressively worse to the point that it hurts to move my arms i was not too thrilled about today.

my biggest issue with ohs is getting the weight overhead. i was told that my arms are rotated too far forward when i start my push press so i was trying to keep them perpendicular to the floor. well the weight slid off my shoulders and when i went to pop it up it landed on my spine. OW. still hurts. at least it wasn't a heavy weight.

OHS 3-3-3-2-2-1-1-1-1-1

93-98-103-108-108-113(f)x4-113(pr)

all failures are due to inability to get weight overhead. jason goes "you're not dropping underneath it. you may think you are but youre just push pressing". well...yes this is true. i wasn't even trying to jerk it. i guess that would make too much sense. let me try that....went up solid. wanted to try more but i was out of reps and figured it'd leave me "hungry" for next time.

camaraderie

There is nothing more beautiful than seeing 40 people in one gym working as hard as they possibly can. One of the bajillion reasons I love CF is the sense of community. Nothing bonds people faster than enduring a major suckfest together. You can't explain to someone else what you just went through unless they experienced it with you. And then later you can commiserate together about how unbelievably sore you are.

That's all part of it :)

TEAM WOD- 4/team only two can work at a time
200 pullups
300 burpees (SUCK)
400 kb swings
500 situps

28:13

Once again I hate burpees as they completely suck the life out of me. On the other hand, the pressure of having 20 other people doing pullups at the same time made me forget that I can't kip consecutive pullups and I think I got 6-7 in a row. Obviously this number was progressively less but I'll live. I guess what we perceive as limitations hold us back more than we know.

rest WEEK

that's right baby...WEEK. i told hans i was going to do a 50-70% week and his response was to take a week off. DONE. so this whole week is about getting my joints/body to get the range of motion it should have without a whole bunch of pain and discomfort.

Monday I had my first visit with THE Dr. Kevin Jones, who is certified in ART (Active Release Technique). I don't really know the specifics in the magic he does but I know when I left my left arm could actually go behind my head when in the overhead position versus stopping naturally in front...which FYI is "fairly" important/standard for thrusters, press, push press and push jerk. Thank you sir I'll be back later this week.

Tuesday(wait that's today) I had my first visit with Ronti, a masseuse at Massage Envy. AHHHHHHH. You know let's be honest...I would like to leave a massage with all the knots worked out of my back/shoulders but holy FUCK...do you know how painful that is. They're not all gone, and there are plenty to still work on but at least they know they will have to take up residence somewhere else because this girl; quite likes getting massages. As long as they alternate between 'deep tissue' and nice touches. No happy ending thanks.

As far as working out....eh not so much. Monday I stretched. ALOT. For like thirty minutes which is about 300 times longer than I've stretched before. Also worked on deadhang pullups and ring dips. I am absolutely horrible at deadhang pullups. I can do three with the blue band when I'm fresh. That's it. I'm quickly down to singles..WITH THE BLUE BAND. Thus creating my newest obsession. (the ring dips will stay)

Today: stretched and then worked turkish get ups. Worked up to 50# on each side. 10# more than last time (or the only other time I've done this). I like these..might add them to the warm up like once a week or so. Or they could end up happening about as much as my posting or staying STRICT on my diet. :)

you can see why i'm bad at dieting...

...i start something full on and then it sort of starts dwindling. i actually have a valid excuse. i stopped using my computer because i can check all my websites from my phone now. for some reason i can't post on this thing though.

FRIDAY 3/20

OHS 83x3 103x3 103x3 108x3(PR)- pretty sure i'm going to have to start doing more reps cause i ain't getting much more weigh overhead

Snatch 43x3 53x3 63x3 singles at 63- biggest problem is i have no idea what i'm doing wrong. with cleans i can usually tell you what i messed up on...snatch no f-ing idea


GRACE (30 clean and jerk for time)- me and grace arelikethistight. i love her...she doesn't always love me but that's okay. i'm alright with it being unrequited for now.

83# 5:32
last time was 6:22 @73#

SATURDAY, 3/21
21 deadlift 153#
800m run
15 dl
800m run
9 dl
800m run
17:38

this was hard. my core would tighten up on the runs, my hamstrings were screaming, the wind was not my friend, nor was the "slight hill you don't notice unless you're already dying" on the way back. oh well. what i AM happy about...i was actually sore in the correct places (hamstrings, lats) then only my lower back. woop woop.

i love o-lifting

Actually I LOVE LOVE LOVE it. Just to make sure we're clear. I kind of thought today looked "ugh" when I saw the post. Well I was WRONG. I don't know if I just didn't go heavy enough on the hang squat clean wod or what but there wasn't one time where I wanted to cuss at anyone, I didn't tell anyone I hated them, nothing...very unlike me.

HSC -3 reps on the minute for 10 minutes
93# really thought this would be a good weight for me but the third rep was the only one that ever felt shitty and that's just cause I didn't stay tight in the bottom

PJ (5RM) 103 -pr. bitch.
apparently i just don't do 5rm very often because I had a hard time even finding the last time I did a 5RM. 93# for split jerk like 3 months ago and 88# for push jerk like 5 months ago. very happy to go triple digits.

happy get drunk and stupid day 3/17

i have yet to meet pukie during a wod which kind of makes me think that i'm just not pushing hard enough. because i've gotten damn close but it's never happened. today was one of the close days. thought it was coming right when i finished so i ran to the bathroom...nope. luckily i didn't eat before this or my pukie cherry would probably have been popped. the people that managed to drink beer after this workout are my heroes (well sort of) i just know it wouldn't have happened for me.

Patty
Run 400 m
50 box jumps (24" tire)
40 kb swings (1 pood)
30 pullups
20 pistols (assist)
10 hspu (band assist)
Run 400 m

13:11

I really like starting a minute in because I forget about it and then push that much harder because I think I'm going slow.

snatch is not the enemy

i seriously spent more energy arguing over not wanting to work on snatch in the past few months than i have done anything else. eventually i get sick of protesting and just decided...i guess it's time.

i am LOVING overhead squats right now. i think it's the shoes...at least that's what i've decided. i feel like these are only limited by how much weight i can get overhead. might have to start working sets higher than three till i can get more weight up.

weighted pullups on the straight bar....eh. they're necessary which is all that matters sometimes. don't mind them except the vest STINKS.

OHS 83x3 93x3 103x3 108x2 tried to do more but couldn't get it overhead.

Snatch- lots of singles at 43# for technique
43x3 53x3 53x3
feels real light but i'm okay with that for now ;)

WPU 11x3 11x3 11x2 11x1

Running Grace (MY FAVORITE)
5:32 (PR) last time 6:13

FOOD-
not doing it unless i start deviating from what i have been eating cause it's all the same. i will put up if i cheat just to keep me accountable

Overhead walk of death

Every once in a while you see a wod and think "that looks fun." Insert buzzer sound....wrong answer. I debated doing this rx'd at 73# vs 63# for about 20 minutes before I started. I'm glad I did it rx'd but holy eff. Switched back and forth between snatch grip which was much easier on the shoulders but hurt wrists and more of a push press grip that felt better on wrists but was much less stable and tired out shoulders quicker. Dang...that one was a gut check. Set a sub 20 min and 200 squats goal. I think I hit it. Really made me push harder towards the end so I guess sometimes goals help...jk.


3/14/09
1/2 bodyweight OH 800M
and for an added bonus do 20 squats everytime the weight drops.

19:58 rx'd(73#) -200 squats

3/13/09

Kill me now. Okay maybe not since this was three days ago but daaaaaaaaaaaaaaaamn. That wod sucked. Period.

5 rds of
20 wallballs 12# @10 ft
10 ring dips (skinny band)
12:45

I did not realize how much effect one exercise was going to have on the other. Second round was a flippin wake up call like no other. I missed the target FOUR times before I realized okay this is going to take a little more.

I woke up the next day feeling like my pectoral muscles were going to rip.

go light to get heavy

so i've about hit my limits with the starting strength programming. most of my lifts have pretty much plateaued at a certain weight. i read somewhere to lower weights by going to about 80% of 1 RM and really focus on form. like on deadlift making sure hips and shoulders rise at the same time or when pressing make sure you're tight everywhere from your toes up...you know all the shit that you tend to forget when it's pushing your limits and you just start grunting. supposedly if you lower the weight and get back to your form then when you start moving up ideally you'll be able to move more weight than before. i'm happy to be the guinea pig.

FS 123x3 123x3 123x3
SP 63x3 68x1 68x3 (i hate shoulder press...really need to buy fractionals because 5# is a BIG difference)
DL 153x3 173x3 173x3 -DL form felt really solid for once.

Ring dips 5x5 with skinny black band
ring dips and pullups are going to be heavy focus for a while. especially if i'm going to get a muscle up in 09 ;)

30 HSPU (band assisted)

200 double unders 5:13
would like to try with shoes that stay tied and pants that don't fall down

FOOD
(waited far too long to eat...stomach was growling)
1800 5P/3C/10F
5 oz steak
dill pickles
sugar free choc
cashews

the real f word

the first time i did fran it was with 45#thrusters and jumping pullups. it was the worst four minutes and thirty nine seconds of my life. but i remember leaving thinking...if i can just someday do this rx'd i will be the happiest person ever.

the first time i did it with the rx'd weight it took me ten minutes and it brought the suck factor to a whole new level. today i did my first legit rx'd fran. (i'd done one with questionable pullups right when i was finally getting pullups down). i should be ecstatic right?

the competitive nature of crossfit pushes you to do better than you think you ever could. people that thrive in that environment have a strong desire to "win". which can be a good thing because it pushes you even more...if you don't believe this workout on your own a few times vs with someone who is fairly well matched with you. my problem with it is when you aren't happy with your successes if they're not as good as someone else's success. that's just stupid. so i'm going to quit going over all the things i could do next time to be faster(ah if i could only kip consecutively) and instead let the girl from 10 months ago be happy she did it rx'd.

FRAN
21-15-9
thrusters 63#
pullups
6:28 (PR)

oddly enough, this is a tie for time using this weight and that one was with jumping pullups.

FOOD
0830 3P/2C/5-6F
2 eggs
3 slices turkey bacon
2/3 banana
cashews

(long break but i was sleeping)

1430 2P/6F
2 oz string cheese
cashews

1800 3P/2C/7F
3 oz steak
1 c. green beans
sugar free dark choc
cashews/butter

2200 2P/2C/5F
2 oz string cheese
1 c. grapes
cashews

0100 2P/7F
2 oz string cheese
cashews

0430 3P/3F
2 eggs
2 slices bacon
cashews

love/hate relationship

when it comes to learning a new movement in cf i either hate it or love it. i can't think of anything that i'm impartial to. clean and jerk? love. burpees? hate. handstands? love. back squat. hate. i could keep going if you need.

what i've noticed though is when you have something you hate specifically because you can't do it. well when you CAN do it...it becomes a love simply because you can do it. i used to hate workouts with pullups in (which is a lot) because i didn't like having to scale now i love them just because i can put rx'd biatch. (the biatch might be silent but i'm usually thinking it) :)

double unders also fell in this category. another thing i was certain i was NEVER going to figure out. guess what...work at it and you'll shock the hell out of yourself.

ANNIE
50-40-30-20-10
double unders
situps

8:20 (PR) previous 11:10

forgot that we started at the one minute mark so for about a half hour i thought my time was 9:20 and i was happy enough. then i realized it was 8:20 and i was PUMPED. i've never pr'd a workout twice with the same workout :)

HSPU- 12 hs holds. trying to catch up from yesterday...shoulder still iffy. spent a lot of time upside down and my head hurts. bad.

FOOD
1200 3P/3C/5F
turkey tacos
dill pickles
sugar free choc
cashews

1700 3P/2C/3F(?)
2 oz steak (it was overdone otherwise it'd be more. i don't eat a 2 0z steak)
bite of lobster
1 delicious cheddar bay biscuit
5 fries
i'm guessing on the fat just from butter

2200 2P/2C/10F
2 oz string cheese
dill pickles
sugar free choc
cashews

ripped

snatch balance is a weird thing. it kind of goes against what crossfit enforces. might be one of the first times you have to think about not using any body momentum to move the bar but just get underneath it. oh well i'll work on it.

Snatch balance 1-1-1, etc

33-43-53-63(?)- 53-53-43

weight was not my friend in this. tried to have someone watch the whole time to make sure i wasn't pushing the weight up but it's a tricky little thing.

Pullup ladder

12 rds 12/13. Got 13 at the minute mark or a second after. Should've started a new minute but had one solid rip and one in training so decided against it.

HSPU- so far 5 (3 assist)

a new kind of cluster

WOD: DB cluster ladder. Huh? I'm sorry what's that? When I say something is a cluster I mean that this situation is all kinds of jacked up. DB cluster= clean +thruster. Ahhhhhhhh I see.

This workout was one of the first ones to surprise me in a while. Usually I don't underestimate wods but I think I did so with this one do to the dumbbell factor. A 60# clean is not very heavy. A 60# thruster is still not very heavy. Do them with dumbbells...wtf was that? Oh yeah that's right I'm going to have to stabilize these more...interesting. I think twice I cleaned it and actually dropped one of the dumbbells back on the floor. Well done Shanna.

Still better than Murph. (Except now I do want to do Murph again so I can see if my time improves. I'm sure if I take a minute this feeling will pass) Twice in less than a month is too much for me. I'll give it a little while.

DB cluster ladder
8 rds completed as rx'd

Didn't start 9th rd...I know I know but guess what....hush.

FOOD- may be a few more blocks than normal due to longer day
1230 3P/1C/4F
2 eggs
2 turkey bacon
1/2 apple
almonds

1730 4P/3C/8F
4 oz steak
1 c. green beans
sugar free dark choc
cashews

2130 3P/1C/6F
turkey tacos
cashews

2330 2P/2C/4F
2 oz string cheese
raisins
cashews

0130 2P/??F
2 oz string cheese
cashews

really hungry today. hopefully it will balance out soon.

because i want to

as stated previously...I love Crossfit. i love the methodology and what it does for you. one of the many (i quit saying one of the main because there's just so many) things I like is that you do shit you don't want to do all the time. that's what you're told to do so you do it. it's hard and you'd NEVER choose to do it on your own but that's just another reason why cf works. because you have to work on your goats if you want them to get better.

however there's something to be said for the mental aspect of taking a day at the gym and doing something you choose to. I want to do this, I don't want to do that, that doesn't sound fun to ME so I'm not going to. (by the way i'm capitalizing the i's in that sentence for once for a reason). last night i was all pumped to go to the gym. i knew what my workout was going to be, i was excited, etc. i got there and i got the weight over my head and i'm like...shit this is heavy. that doesn't feel good. i don't want to pick that up again. then i tried to clean a moderate weight...wait that feels heavy too. maybe this isn't the best day for this. i argued about my metcon for like two minutes. guess what...it still sucked. but IIIIIIIIII chose it so I was happy. some days that's all you need.

OHS
83x3 93x3 98x3 103x3
the heavier it gets the better it feels. could've went up more but oh well next time

inside out tabata l-sit
3x10 hanging leg raises

3 rds for time:
2 rope climbs
15 GHD situps
9:30 (i think)

okay by the way....don't smoke your core before you do rope climbs and GHD's. that's stupid. the first two rope climbs felt AWESOME, next two felt decent, last two felt like death took me half of the wod at least. note to self- four rope climbs per wod is the limit :)

HSPU buy in: did two unasissted 1/2 rom, 1 max hold (47 sec), 10 assisted (blue/green band), four assisted (blue/skinny black band)

decided to use blue/skinny black band for challenge. it seems like that would get me closest to getting a real one.

FOOD- here we go

peach margarita
chips and queso
6 sweet bbq wings
marble slab sweet cream ice cream with cookie dough and fudge
(once again...because i want to)

i collapsed

I love working out to "Till I Collapse" by Eminem it might be my favorite song for getting sweaty...it's definitely top five. Well today I actually did collapse but not quite in the same way. Knew front squat wasn't going to be good from the start...just felt heavy the whole time. I did l-o-v-e my shoes as I felt I was attached to the damn floor. The first time trying 143# I got partway up but got forward. The second time I got to the bottom and my core was DONE. Never even started moving up...ah well it's hard to do this shit on your own.

Front Squat 1-1-1-1-1-1-1
103-123-128-133-138 (pr)-143 (f)x2

did this little diddy from pmenu
15-10-5
28" box jumps
1.5 pd kb swings

3:40

bj's were supposed to be midthigh and kb swings were supposed to be 40% bw. both were real close. i have discovered tall bj's (just for you hans) terrify me. i think i'm going to jump about six times before i actually do the first time. after that they're sweeeeeeeeeet.

FOOD
1430 2P/2C/4F
2 oz string cheese
apple
cashews

1830 4P/2.5C/7F
4 oz steak
1/2 apple
dill pickles
sugar free chocolate
cashews

3/2/090- maybe i don't completely hate snatch

for the first time in my life...i enjoyed snatch. (get your mind out of the gutter). i was pretty bummed when i saw the wod because i LOVE helen but am no fan of snatch. however i was pleasantly surprised.

SNELEN
3 rds for time:
400m run (shuffle may be more appropriate)
21 snatch (43#)
12 pullups

19:15

holy f i could NOT catch my breath. first wod since kelly where i seriously considered walking so i could try to breathe again

FOOD
1900 5P/2C/7F
5 oz steak
dill pickles
sugar free choc
cashews

0100 2P/2C/6F
2 oz string cheese
apple
cashews

0430 3P/7F
2 eggs
2 pieces bacon
cashews

diet got kind of jacked due to work...such is life i guess. still within blocks...little low on fats.

my poor poor shoulders

so i had been wanting to do the mainsite wod from monday all week. didn't have a rower so had to sub 400m run. which sadly enough might actually be faster than my 500m row cause i'm pathetic at rowing. thought i'd be able to do it as rx'd but it's a lot more push presses than it originally looked. dropped to 73# about halfway through second round...moved much better although still not easy by any means. it's still crazy to me how different it is lifting a weight during a wod (when tired) vs. when you're just lifting. i guess that's kind of the point huh...i'm just so smart :)

Run 400m/21 push presses 83#
Run 400m/18 push presses 83/73#
Run 400m/15 push presses 73#
Run 400m/12 push presses 73#
23:42

i thought i'd be complaining about how cold it was but i was sweating my ass off

2/27/08

100 ft walking lunge/21 pullups/21 situps
100 ft walking lunge/18 pullups/18 situps
100 ft walking lunge/15 pullups/15 situps
100 ft walking lunge/12 pullups/12 situps
100 ft walking lunge/9 pullups/9 situps (12 oops)
100 ft walking lunge/6 pullups/6 situps

13:09

done after very little sleep. that's alot of pullups for me. love them and hate them all at the same time.

FOOD:
diet has been total shit for two days now. life got in the way and food took a backseat. hopefully will get squared away soon.

oh diane

so today i almost did what i said i was going to do and make an intelligent choice. but i let someone talk me out of it. that was stupid. deadlifts were HARD. and fuuuuuuuuugly. i think i was down to singles about 8 into the first round. however i do love me some handstand pushups.

DIANE
21-15-9
deadlift
hspu

1st rd 173#/unassisted hspu (sketchy ROM)
2 & 3 153#/band assist hspu

12:58

last time i did this was 9/2/08 with 115# and box hspu (7:18).

FOOD
1530 3P/6F
2 eggs
2 bacon
cashews

1900 3P/2C/4F
3 oz steak
1 c. green beans
dove sf dark choc
cashews

2230 1P/4F
1 oz string cheese
cashews

0130 1P/2C/4F
1 oz string cheese
apple
cashews

0430 3P/3F
2 eggs
2 bacon
cashews

another first

one of the many things i love about crossfit is that it challenges you to do things you've never done, never thought you could do or told yourself you never would do. i should know better than to say that i can't or won't but sometimes you just think "yeah okay."

today i climbed a rope for the first time. damn right. I CLIMBED A ROPE. i'm sure that's not a big deal for alot of people but they can f- off because it's a big deal to me. it's kind of like pullups. i was pretty sure i just wasn't ever going to be able to do it. well crossfit threw that in my face. i was wrong...again.

Rest Day (not because it was supposed to be but because Jason said so)

Handstands- 6 holds of 30 seconds...that last ten seconds suuuuuuuuuuuuucks

Rope Climbs- I think it was 3-4 but i know my forearms hurt and were shaking after

FOOD
1130 1P/4F
1 oz string cheese
cashews

1300 3P/2C/6F
3 oz steak
raisins
cashews

1700 1P/1C/2F
1 oz string cheese
1/2 apple
cashews

2030 3P/1C/6F
3 oz ground turkey
1 oz ff shredded cheese
1 sf chocolate
cashews

2300 2P/2C/2F
2 oz string cheese
raisins
cashews

0100 2P/6F
2 oz string cheese
cashews

0430 3P
2 eggs
2 pieces bacon

in my defense this was like a 20 hr day. i don't usually eat this many times :)

ooh i kind of like this

so one of my goals for 2009 is to do "man fran". that's right 21-15-9 of 95# thrusters and pullups. today i had planned to do a shorter version of it and it was actually a "thruster" day so it worked out well. the most of i've ever done for thrusters was a 5 rep max of 88# but i figured what the hell we'll see how it goes...it's not like there's a time limit.

initially i was thinking of testing the waters with a very LOW rep scheme like 6-4-2 or something. apparently i was wrong since hans looked at me with disgust when i said it. FINE.

oh i decided to throw in bench press since i didn't want to squat or do overhead work since that would be tested later. plus if i never do bench press how am i ever going to do "linda"? RIIIIIIGHT.

BP 73x5 78x5 83x5 83x5 83x3 - sadly the 5 rep is a PR. before i always got a touch of spot on the last two reps. felt pretty easy the first set and then not so much (hence the three)

Short Man Fran
9 thrusters/18 pullups
7 thrusters/14 pullups
5 thrusters/10 pullups

8:04 93#

first round of thrusters felt good. the next two rounds felt like shit. i've got a little bit of work to do before i'm ready for the full thing. at least it's close to the right number of pullups so that makes me happy.

FOOD
1000 2P/2C/2F
2 oz string cheese
apple
almonds

1300 3P/1C/8F
3 oz ground turkey
1 oz fat free shredded cheese
1 dove sf dark choc
cashews

just get it done

you know the days where you know you should work out but don't really want to. you don't really have the time to because you have a million other things to do. no workout sounds desirable enough to go yeah i'll go do that. this was one of those days.

i'd done this wod once in july but had used a plastic moving tub to gauge squat depth and it was WAY too high. this time actually squatted to full depth on all 300 so i'm not going to feel bad about adding 1:30 to the workout. during the workout i'd forgotten about my "less than stellar depth" last time and was like damn i'm moving slow...how did i go faster last time?

saturday, 2/21
300 squats for time
9:17 (last was 7:37)

and yes i felt much better doing something than i would've doing nothing.

FOOD
1130 3P/7F
2 eggs
3 slices turkey bacon
cashews

REST OF DAY
2 slice pizza
massive amounts of chips, queso and salsa
two mixed drinks
4 hard cider
2 beer bongs
6-8 shots

we do it right at the lakin house :)

i love cleaning (and jerking)

for a long time now if someone asks what's my favorite thing to do in crossfit my immediate answer is "clean and jerk". there's no hesitation, nothing else even enters my mind. i love grace. i love "the complex". however lately everytime i clean i've been thinking "this sucks why do i like it?"

well today was my lightbulb moment. i like cleaning heavy for singles. i like cleaning moderate weights in metcons. i DO NOT like cleaning heavy weights for metcons and trying to do it fast. i'm shitty at it. my form is shitty. i care too much about the clock. i care too much about a heavy weight. it destroys my back for 2-3 days. i simply do not like it. my entire workout today was muddled by the fact that my back is still "tender" (another name for weak) from the wod the other day. that is stupid. so i hereby vow...AGAIN...to pick my weights using common sense on what will increase work output and also what will allow the rest of my workouts that week to still be effective. i will not lift the heaviest weight that i physically can 30-45 times as fast i can. i'm an adult and i know better.

in trying to perfect form weights have been dropped about 20-30%. could feel tenderness in back the whole time.

DL 143x3 163x3 173x3 173x3 173x3 (last two sets sketchy)
PP 73x3 83x3 88x3 93x3 98(f)

Running Grace
10 cleans
run to fence and back
10 jerks
run
10 clean and jerks
run
10 jerks
run
10 cleans

6:15 63#
absolutely loved this wod. put that one in the hopper for later

SW- knees to elbows. sets of five between lifts. all completely legit which is a new feeling for me

FOOD
1230 3P/7F
2 eggs
3 slices turkey bacon
cashews

1830 3P/2.5C/6F
3 oz steak
green beans
dove sf dark choc
cashews

2100 2P/2C/4F
2 oz string cheese
raisins
cashews

0330 1P/10F
bacon
cashews
**not the plan but eggs weren't cooked. the whole meal was bad news***

3 minutes and 54 seconds...completely worth it

so since doing this 21 day challenge i've had probably two occasions where i wanted to eat something and then decided...no i hate burpees. FYI- if you break the challenge (cheat on diet) you have to do 50 burpees for each occasion. well i've had lunch with a friend planned for like a week and a half and we ALWAYS go to OTB (On the Border). i think the mexican gods would probably put a curse on our homes if we didn't. so i knew well ahead of time that i was going to be doing fifty lovely burpees on my rest day.

50 burpees 3:54

abso-flippin-lutely worth it. i love queso. i'd never even tried it until like two years ago. was completely happy with life just eating salsa. "here try this"...i'm imagining this is a little like the serpent and eve in the garden. i have something i literally want all the time and can't say no to. CRAP.

the zone is a solid program and paleo isn't all that bad. but i refuse to give up vices for good...i just try to limit the amount of times i give in.

no idea what blocks were today. only ate one other meal of drunk chicken, veggies, nuts, etc.

no crossfit wod is ever easy

went to the gym thinking it's just 4x400m how bad can it be? well for starters i don't like running. i really don't like running without music...and to add to it apparently i've been running WRONG for 26 years. plus my pretty new lifting shoes were in so if it were physically possible for me to have done o-lifts today i would have...BUT it's not because my back is destroyed from yesterday. (really need to focus on midline stabilization more but with cleans there's so much SHIT to remember...hips open, big shrug, fast elbows, drive up, blah blah blah).

all in all it was a decent day. apparently i have never done this workout before as i have no record of it. god knows how that happened. apparently i really do pick my rest days depending on if the wod is one i don't like :)

400m run
1:39 1:36 1:38 1:41

skill- pullups on straight bar instead of "my very favorite in the whole world because my hands don't rip" bar and ring dips with the skinny band

FOOD
1400 3P/9F
2 eggs
3 slices turkey bacon
cashews

1730 2P/2C/4F
2 oz string cheese
apple
cashews

2230 5P/3C/5F
5 oz steak
dill pickles
dove sf dark choc
cashews

i make bad decisions

so i didn't want to wake up and go to cf today. my shoulders/traps were sore, my eyes were burning, my pants were too static(y), and it was cold out. (cue the violin).

well i went. i picked a weight i thought i could do, tried it. ONCE. and then decided i was ready to start. this tends to be a theme in my workouts. note to self...for the hundreth time...just because you can execute the lift ONCE with a weight doesn't mean you can do it 30-45 times. i failed close to an equal amount of times as i was successful on this wod.

there's a discrepancy in the weight. i thought it was 103#, carl says it was #115. first of all i think i would know the difference between a men's and women's bar. second...i can't lift 115# that many times so i'll claim 103# but i'd be damn happy if it was 115#.

oh i don't notice that my traps are sore anymore.

WOD:
15 squat clean
400 m run
12 squat clean
400 m run
9 squat clean
400 m run

24:10 (yep, for real)

FOOD
1300 2P/2.5c/6F
3 oz ground turkey
1/2 banana
1 dove sf dc
18 cashews

1700 2P/4F
2 oz string cheese
cashews

1930 4P/2C/4F
4 oz grilled chicken
corn on cob w/butter

2330 2P/1C/7F
2 oz string cheese
2 dill pickles
1 dove sf dark choc
21 almonds

somedays you get points just for showing up

BS- 143x3 153x1 (F) 153x1 (F) clearly not happening so let's move on
PC- 83x3 93x3 98x2 98x1

Freddy's Revenge
5 rds of 5 push jerk (93#) and 10 burpees

12:57 rx'd

almost shouldn't count this because couldn't have picked the weight off the floor myself. those burpees make it a whole new ball game.

SW-kipping pullups. sets of 5 between lifts. this is the only thing that felt good today. can only link 2 but felt easy going up.

FOOD

1900 3P/2.5 C/6F
3 oz steak
1 c. green beans
3 dill pickles
18 cashews
1 dove sugar free dark choc

2300 2p/6F
2 string cheese
18 cashews

0200 2P/2C/6F
2 string cheese
apple
18 cashews

0430 3P/7F
2 eggs
2 pieces bacon
21 cashews

2/15/09

1240 3P/1C/7F
turkey tacos-3 oz ground turkey, 1 oz(less) fat free shredded cheese, 2 whole wheat, high fiber, low carb tortillas...that will be the last time i ever write that out (3P/1C)
cashews (7F)

1700 1P/4F
string cheese (1P)
cashews (4F)

1920 3P/2.5C/3F
3 oz steak (3P)
green beans (1.5C)
dill pickles (1)
cashews (3F)

0000 2P/2C/2F
string cheese (2P)
apple (2C)
cashews (2F)

0530 hrs 3P/8F
eggs and bacon (3P)
cashews (8F)

we'll see how this goes

What is one of my biggest struggles? Accountability. In workouts, in EATING, in life. So in order to #1 hold myself accountable and #2 have a better understanding of how what I eat affects my workouts I've committed myself to putting it all out there. There's no set time on this...could be a month or it could be for life. My guess is somewhere in the middle.

FOOD:

10-11 blocks protein
5 blocks carbs- limit grains to less than 2 (preferably one or none)
25 blocks fats
...and no sugar. Someday we'll work on the caffeine/artificial sweetners that compromises over half of my liquids consumed in the day but not today.

TRAINING:
6 week cycle of CrossFit- Strength Bias (almost as rx'd)

Monday- squat, metcon (less than 15 min), skill work
Tuesday- pull (DL/cleans), metcon (less than 10 min), skill work
Wednesday- CF WOD
Thursday- REST
Friday-squat, metcon (less than 10), skill work
Saturday- press, metcon (less than 20), skill work
Sunday- REST

Metcons- power emphasis- short, heavy, explosive

Skill work- pullups, ring work, handstands, L-sits..for now. I'll have plenty more to add later.