Sunday, August 12, 2012
Monday, June 18, 2012
Suck it up, buttercup
I left the WOD today dirty, and soaked.
It was deload week for cycle 2, back squat followed up with a 10 min AMRAP of 100m run and 7 burpees.
I made it through 6 full rounds and probably should have done more. I was bitter though because we weren't allowed to use mats and we did the whole thing outside. After it had rained cats and dogs roughly an hour prior.
The photo of the scene is deceiving because from burpee number 1 I was soaked to the core. Lovely. Oh, and concrete isn't forgiving. Knuckles and knees, oh boy. And to top it all off my last set of burpees I went down on a rock into my left knee that almost had me in tears.
Ah well, no one said Crossfit was glamorous or easy. Of course I will be back for more.
- Posted using BlogPress from my iPhone
It was deload week for cycle 2, back squat followed up with a 10 min AMRAP of 100m run and 7 burpees.
I made it through 6 full rounds and probably should have done more. I was bitter though because we weren't allowed to use mats and we did the whole thing outside. After it had rained cats and dogs roughly an hour prior.
The photo of the scene is deceiving because from burpee number 1 I was soaked to the core. Lovely. Oh, and concrete isn't forgiving. Knuckles and knees, oh boy. And to top it all off my last set of burpees I went down on a rock into my left knee that almost had me in tears.
Ah well, no one said Crossfit was glamorous or easy. Of course I will be back for more.
- Posted using BlogPress from my iPhone
Saturday, June 9, 2012
Sand and Jello
WOOT! Caught up!
Wendler Cycle 2! Week 3
Back Squat - New training max = 98
5 @ 75 - 73
3 @ 85 - 83
1+ @ 95 - 73
* 5 banded pullups after each set
I hit 5 at 95%, I was tired and not feeling incredibly strong but I picked 5 and hit them and was proud.
I used 1 purple and 1 red band for the pullups. They are getting better, for sure.
We followed up with a 12min AMRAP that made me wish we were going Death by Burpees instead.
IT. WAS. AWFUL
12min AMRAP can't be that bad right? think again. It was 100m of walking lunges and 200m run.
I got through 1.5 reps and then is because after my first full repeat, I was gasping for breath and couldn't get my legs to move. But I did complete another 100m of lunges.
This week was a really heavy leg week, At least my butt should be looking nicer :)
I was going to try and hit the 9am WOD this morning but I woke up to my butt and legs feeling like a combination of jello and wet sand. Best to rest. I need to run some errands anyway and have a baby shower to get to this afternoon.
I need to do a Crossfit Eval soon. It's been about 10 weeks now and I should take a look back and see how things have gotten better/worse/easier/harder.
Wendler Cycle 2! Week 3
Back Squat - New training max = 98
5 @ 75 - 73
3 @ 85 - 83
1+ @ 95 - 73
* 5 banded pullups after each set
I hit 5 at 95%, I was tired and not feeling incredibly strong but I picked 5 and hit them and was proud.
I used 1 purple and 1 red band for the pullups. They are getting better, for sure.
We followed up with a 12min AMRAP that made me wish we were going Death by Burpees instead.
IT. WAS. AWFUL
12min AMRAP can't be that bad right? think again. It was 100m of walking lunges and 200m run.
I got through 1.5 reps and then is because after my first full repeat, I was gasping for breath and couldn't get my legs to move. But I did complete another 100m of lunges.
This week was a really heavy leg week, At least my butt should be looking nicer :)
I was going to try and hit the 9am WOD this morning but I woke up to my butt and legs feeling like a combination of jello and wet sand. Best to rest. I need to run some errands anyway and have a baby shower to get to this afternoon.
I need to do a Crossfit Eval soon. It's been about 10 weeks now and I should take a look back and see how things have gotten better/worse/easier/harder.
Upside Down
Wed. 5/30
Wendler Cycle 2! Week 2
CG Bench - New training max = 61
3 @ 70 - 43
3 @ 80 - 48
3+ @ 90 - 54
* 10-20 GHDSU after each set
I rocked out 12 reps at 90%. Strength SCORE! but instead of the GHDSU which hurt my back, I chose to do 20 abmat situps after each set instead.
Tabata Handstand Hold
Tabata Squat Hold
Back to Back Tabata wasn't so fun but holy crap, I did handstands! I remember being in high school and getting yelled at for doing them on the big wall in my mom's room because I would leave little sock and feet prints on the wall and now I was allowed to do them! The hardest part for me (other than holding for 20 seconds each time) was kicking hard enough to overextend and get to the wall. I kept trying to balance, which I did pretty well actually. We went straight into the squat holds where I cried for mercy and begged for it to be over. Not really, but that is what I wanted to do. My butt was so sore the next day!
Oh and forgot to mention after the WOD we were to do with 800m or 1600m Cool down run.
I chose 800m.
Duh.
Wendler Cycle 2! Week 2
CG Bench - New training max = 61
3 @ 70 - 43
3 @ 80 - 48
3+ @ 90 - 54
* 10-20 GHDSU after each set
I rocked out 12 reps at 90%. Strength SCORE! but instead of the GHDSU which hurt my back, I chose to do 20 abmat situps after each set instead.
Tabata Handstand Hold
Tabata Squat Hold
Back to Back Tabata wasn't so fun but holy crap, I did handstands! I remember being in high school and getting yelled at for doing them on the big wall in my mom's room because I would leave little sock and feet prints on the wall and now I was allowed to do them! The hardest part for me (other than holding for 20 seconds each time) was kicking hard enough to overextend and get to the wall. I kept trying to balance, which I did pretty well actually. We went straight into the squat holds where I cried for mercy and begged for it to be over. Not really, but that is what I wanted to do. My butt was so sore the next day!
Oh and forgot to mention after the WOD we were to do with 800m or 1600m Cool down run.
I chose 800m.
Duh.
Ropes and boxes
Deadlift - New training max = 135
3 @ 70 - 94
3 @ 80 - 108
3+ @ 90 - 121
2 rope climbs after each set
I didn't write it down but I think I did 8 at 90%. I also did modified rope climbs (never attempted them before) and used a tall box and pulled from ground to standing. Did quite well on those actually. Better than I would have thought.
Followed by EMOTM - 10 Min
BOX JUMPS.... DUN DUN DUN!
It was mostly mental for me since the last WOD that had box jumps in it sent me to the dr. with my continuous knee pain. I had decided that I would use the 20'' box and do stepups instead. My trainer was fine with it and I was fine with it. Until I stood behind the box and there was no way I couldn't NOT jump! Since the WOD allowed you to pick a number and that was what you would do EMOTM, I chose 4. 2 jumps and 2 step ups. I did it and felt good and oddly enough, the knee was good too!
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Bad Blogger Catch Up- 5/28:6/2
Slowly but surely catching up! Only 2 weeks left!
Mon. 5/28
Wendler Cycle 2! Week 1
Close Grip Bench - New training max = 61
5 @ 65 - 39
5 @ 75 - 45
5+ @ 85 - 51
I pushed out 11! Super proud of that too because you are working such a small muscle group that high numbers are a very good sign that you are getting a lot stronger! Yeah Buddy!
We followed up with 3 rounds for Volume:
10 ring dips
25 hollow rocks
400m Run
I tried using a band for the ring dips and that worked for about 5 seconds before I pulled my knees out of it and the band snapped back and cruched me across the chest. I swear I almost cut them off. At that point I had to settle on doing them with my feet on the ground, knees bent. I am now terrified of banded ring dips. The hollow rocks weren't bad (lay on your back and lift your head/shoulders off the ground and at the same time your legs about 6 inches off the ground, you look kind of like a boat. Then you rock back and forth. I also scaled the running to 300m because of the ole knee giving me trouble.
Wed. 5/30
Wendler Cycle 2! Week 2
Back Squat - New training max = 98
3 @ 70 - 68
3 @ 80 - 78
3+ @ 90 - 88
I stuck with it and hit 5 at 90%.
Volume WOD - EMOTM - 10 Minutes
Wall Walks
I did a scaled version using a box. I think I'll be able to do them as RXed soon.
Fri. 6/1
Wendler Cycle 2! Week 2
Strict Press - New training max = 48
3 @ 70 - 33
3 @ 80 - 38
3+ @ 90 - 43
Same thing, hit 5. Still don't like strict press. Would much rather push press.
We then wrapped up with the Burpee Ladder, aka Death by Burpees, aka I never want to do this again
Anytime a workout is "Death By ... " it works like this:
Every minute you do the exercise, every following minute you add one more, continue until you can't complete the number in that minute.
Example:
Min 1- 1 burpee
Min 2- 2 burpees
Min 3- 3 burpees
and so on.
the quicker you do then, the more time you have to rest before that next minute comes up. I managed to complete the 9th round but it took the entire minute so going into the 10th round I knew I wouldn't finish. I did get through 6/10 so I was out at that point. (total of 51 burpees) I think I went out 4th. We did have one rock star GIRL who beat all the boys and got to the 18th round!!!
Sat. 6/2
Made it to a 4th WOD this week.
"Nicole" - a Benchmark WOD
20 min AMRAP
Max Pullups
400m Run
Your score is the total pullups you do. Mine was 23.
I used the skinny green, skinny purple, and small red bands for pullups and can't remember if I did 300m or 400m run.
1 week left and I'm all caught up!
Mon. 5/28
Wendler Cycle 2! Week 1
Close Grip Bench - New training max = 61
5 @ 65 - 39
5 @ 75 - 45
5+ @ 85 - 51
I pushed out 11! Super proud of that too because you are working such a small muscle group that high numbers are a very good sign that you are getting a lot stronger! Yeah Buddy!
We followed up with 3 rounds for Volume:
10 ring dips
25 hollow rocks
400m Run
I tried using a band for the ring dips and that worked for about 5 seconds before I pulled my knees out of it and the band snapped back and cruched me across the chest. I swear I almost cut them off. At that point I had to settle on doing them with my feet on the ground, knees bent. I am now terrified of banded ring dips. The hollow rocks weren't bad (lay on your back and lift your head/shoulders off the ground and at the same time your legs about 6 inches off the ground, you look kind of like a boat. Then you rock back and forth. I also scaled the running to 300m because of the ole knee giving me trouble.
Wed. 5/30
Wendler Cycle 2! Week 2
Back Squat - New training max = 98
3 @ 70 - 68
3 @ 80 - 78
3+ @ 90 - 88
I stuck with it and hit 5 at 90%.
Volume WOD - EMOTM - 10 Minutes
Wall Walks
I did a scaled version using a box. I think I'll be able to do them as RXed soon.
Fri. 6/1
Wendler Cycle 2! Week 2
Strict Press - New training max = 48
3 @ 70 - 33
3 @ 80 - 38
3+ @ 90 - 43
Same thing, hit 5. Still don't like strict press. Would much rather push press.
We then wrapped up with the Burpee Ladder, aka Death by Burpees, aka I never want to do this again
Anytime a workout is "Death By ... " it works like this:
Every minute you do the exercise, every following minute you add one more, continue until you can't complete the number in that minute.
Example:
Min 1- 1 burpee
Min 2- 2 burpees
Min 3- 3 burpees
and so on.
the quicker you do then, the more time you have to rest before that next minute comes up. I managed to complete the 9th round but it took the entire minute so going into the 10th round I knew I wouldn't finish. I did get through 6/10 so I was out at that point. (total of 51 burpees) I think I went out 4th. We did have one rock star GIRL who beat all the boys and got to the 18th round!!!
Sat. 6/2
Made it to a 4th WOD this week.
"Nicole" - a Benchmark WOD
20 min AMRAP
Max Pullups
400m Run
Your score is the total pullups you do. Mine was 23.
I used the skinny green, skinny purple, and small red bands for pullups and can't remember if I did 300m or 400m run.
1 week left and I'm all caught up!
Bad Blogger Catch Up - 5/21:5/25
Mon. 5/21
Wendler Cycle 2! Week 1
Back Squat - New training max = 98
5 @ 65 - 63
5 @ 75 - 73
5+ @ 85 - 83
I did 5 because the knee was aching and didn't want to push it.
EMOTM - 10 Minutes, 2 Hang Squat Clean
I used 45 lbs and did every single one of them. I possibly could have gone heavier and got more sweaty, but I really was trying to focus on form and squat to the box each time. Achieved!
Wed. 5/23
Wendler Cycle 2! Week 1
Strict Press- New training max = 48
5 @ 65 - 33
5 @ 75 - 36
5+ @ 85 - 41
Again only did 5 but I think it was because I wasn't feeling strong and likely form was starting to compromise. If you start to push or jerk you aren't doing it right. It's just a press, that's it. Nothing else. oh and did I mention I really hate it? UGH.
Followed up with a Volume WOD
3 x 15 GHDSU * 50 Double Unders after each set
I'd never done GHDSU before (that is Glutes/Ham Developer Situps) and they made me sore the next day! Not too much a fan of them though because there is no support in your back and they made my head hurt from dizziness. Then of course I did singles because I can't do DU's yet. OH WAIT... I DID ONE!!! Only one but holy hell!!! So excited!
Fri. 5/25
Wendler Cycle 2! Week 1
Deadlift - New training max = 135
5 @ 65 - 88
5 @ 75 - 101
5+ @ 85 - 114
I hit 10 at 114 and was super proud. I'm loving the progress that I can feel and this is one that I feel good about. We won't test out true 1RM max for a while but I can't wait to smash my previous 143.
Then we followed up with 20 minutes of establishing our 1RM for Turkish Getups. Your max has to be the same for both arms. I practiced a while with just a PVC to understand the movement and then used a wooden dowel and then a pipe. Someone else was using the training bar so I got that after she was done and made it up to 22lbs on each arm before time was up. I could have probably gone a little bit heavier but I was tired and time was up so yeah. And Brandon decided he didn't need barbells or kettlebells....
Wendler Cycle 2! Week 1
Back Squat - New training max = 98
5 @ 65 - 63
5 @ 75 - 73
5+ @ 85 - 83
I did 5 because the knee was aching and didn't want to push it.
EMOTM - 10 Minutes, 2 Hang Squat Clean
Wed. 5/23
Wendler Cycle 2! Week 1
Strict Press- New training max = 48
5 @ 65 - 33
5 @ 75 - 36
5+ @ 85 - 41
Again only did 5 but I think it was because I wasn't feeling strong and likely form was starting to compromise. If you start to push or jerk you aren't doing it right. It's just a press, that's it. Nothing else. oh and did I mention I really hate it? UGH.
Followed up with a Volume WOD
3 x 15 GHDSU * 50 Double Unders after each set
Fri. 5/25
Wendler Cycle 2! Week 1
Deadlift - New training max = 135
5 @ 65 - 88
5 @ 75 - 101
5+ @ 85 - 114
I hit 10 at 114 and was super proud. I'm loving the progress that I can feel and this is one that I feel good about. We won't test out true 1RM max for a while but I can't wait to smash my previous 143.
Then we followed up with 20 minutes of establishing our 1RM for Turkish Getups. Your max has to be the same for both arms. I practiced a while with just a PVC to understand the movement and then used a wooden dowel and then a pipe. Someone else was using the training bar so I got that after she was done and made it up to 22lbs on each arm before time was up. I could have probably gone a little bit heavier but I was tired and time was up so yeah. And Brandon decided he didn't need barbells or kettlebells....
Bad Blogger Catchup- 5/16, 5/18
I know I know. Bad Blogger. But seriously, the app was being an ahole and keeps shutting down and then I typed up the whole wrap up on another computer only to have blogger freak out and delete it.
I may not have been blogging but I have been going like the faithful little cult member that I am.
My routine in the morning has changed though so that is what I attribute the lack of postage to.
I used to get up at 6, leave at 630, crossfit from 7-8 then home to protien shake, blog, shower, work.
Now I have get up at 6, leave at 630, crossfit from 7-8, chiropractor 8-830/45 then home to quickly shower and work. I need to figure out when to post. Maybe lunchtime?
Anywho, here is my wrap up for WODs for the 16/18. I last posted on Tuesday the 15th.
Wed. May 16
Deload week for Wendler! (You drop your weight tremendously and do a set number, no matter what)
Deadlift- Training Max 125
5 @ 40 - 50
5 @ 50 - 63
5 @ 60 - 75 (you only do 5, not + like the other weeks, this is muscle recovery week)
We followed up with a metcon of
3 RFT (Rounds for time)
21 wall balls
14 pullups
I used the 15 lb med ball and did banded pullups with 2 purple and 1 skinny red. My wall balls were so much better than the last time I did them but I still had LOTS of rest stops. and I was last. again. But I finished in 13:52 dripping with sweat and uber glad to be done.
Fri. May 18
Deload week for Wendler!
CG Bench- Training Max 56
5 @ 40 - 22
5 @ 50 - 28
5 @ 60 - 33
Followed up with 6 x 3 of overhead squats which were a total fail for me. I did as many as I could, not sure since I didn't write it down, and then foam rolled my leg and practiced squats to the gray box. Overall pretty crappy today.
I may not have been blogging but I have been going like the faithful little cult member that I am.
 |
| 321GoStuff |
I used to get up at 6, leave at 630, crossfit from 7-8 then home to protien shake, blog, shower, work.
Now I have get up at 6, leave at 630, crossfit from 7-8, chiropractor 8-830/45 then home to quickly shower and work. I need to figure out when to post. Maybe lunchtime?
Anywho, here is my wrap up for WODs for the 16/18. I last posted on Tuesday the 15th.
Wed. May 16
Deload week for Wendler! (You drop your weight tremendously and do a set number, no matter what)
Deadlift- Training Max 125
5 @ 40 - 50
5 @ 50 - 63
5 @ 60 - 75 (you only do 5, not + like the other weeks, this is muscle recovery week)
We followed up with a metcon of
3 RFT (Rounds for time)
21 wall balls
14 pullups
I used the 15 lb med ball and did banded pullups with 2 purple and 1 skinny red. My wall balls were so much better than the last time I did them but I still had LOTS of rest stops. and I was last. again. But I finished in 13:52 dripping with sweat and uber glad to be done.
Fri. May 18
Deload week for Wendler!
CG Bench- Training Max 56
5 @ 40 - 22
5 @ 50 - 28
5 @ 60 - 33
Followed up with 6 x 3 of overhead squats which were a total fail for me. I did as many as I could, not sure since I didn't write it down, and then foam rolled my leg and practiced squats to the gray box. Overall pretty crappy today.
Monday, June 4, 2012
Friday, May 25, 2012
Get Up... Turkish that is
Wrapped up the week with some old and some new.
The old was Wendler Week 1 Cycle 2 for Deadlift. My training max has increased by 10.
5 @ 65%
5 @ 75%
5+ @ 85%
I hit 10 reps at 85% (114 lbs)
The new (to me) was 20 minutes of Turkish Get Up (we used Barbells instead of Kettlebells)
Barbells add another factor into the mix because not only are you lifting the heavy weight, but you also have to balance it since the weight isn't concentrated in the middle like with the KB. We were working to find our 1RM (had to be the same for both arms). Since I was new to this, I worked on getting form down with a PVC pipe, then a wooden dowl, then a metal bar, then finally the training bar with 10 pounds on it. I managed to get 22 lbs with both arms and could have gone more but I was getting tired and needed to foam roll my legs and get over to Baker for my Chiropractor appt.
Brandon (ony of my trainers) gave it a whirl with an alternative to barbells and kettlebells... a human :)
Hope you all have a great long weekend!
The old was Wendler Week 1 Cycle 2 for Deadlift. My training max has increased by 10.
5 @ 65%
5 @ 75%
5+ @ 85%
I hit 10 reps at 85% (114 lbs)
The new (to me) was 20 minutes of Turkish Get Up (we used Barbells instead of Kettlebells)
Barbells add another factor into the mix because not only are you lifting the heavy weight, but you also have to balance it since the weight isn't concentrated in the middle like with the KB. We were working to find our 1RM (had to be the same for both arms). Since I was new to this, I worked on getting form down with a PVC pipe, then a wooden dowl, then a metal bar, then finally the training bar with 10 pounds on it. I managed to get 22 lbs with both arms and could have gone more but I was getting tired and needed to foam roll my legs and get over to Baker for my Chiropractor appt.
Brandon (ony of my trainers) gave it a whirl with an alternative to barbells and kettlebells... a human :)
Hope you all have a great long weekend!
Wednesday, May 23, 2012
Whip it Good
Today was quite a busy day for me with work and meetings and an important lunch followed by more work and back to Dr. Ryan for another adjustment. Fortunately, I had Crossfit to start me off right.
Strength: Strict Press - Week 1, Cycle 2
5 @ 65% 33
5 @ 75% 36
5 @ 85% 41
I suck at strict press. It's just one of those things where the movement is so isolated, all I want to do is add a push in to make it a bit easier. Alas, no push or jerk. Just press. and feel the burn.
For Volume we did something new to me today:
3 x 15 GHDSU (Glute, Hamstring Developer Situps)
* 50 double unders after each set
I of course did the singles but then became hellbent on trying to hit a double under. Thank goodness for my Trainer Brandon. He stood there with me and coached me through it, adjusting my rope and giving me tips and encouraging me along the way. He didn't give up on me and oh yeah, I HIT ONE!!!!! I could have cried I was so excited. Now that I've hit one, I am determined to nail them. Soon! I'm going to pick up my own rope soon so I don't have to keep trying to find the right one at the box, and I'll probably need to invest in some arm guards or wear long sleeves. My forearms look like I had it out with a weed whacker. It's all good though- because I WON :)
12 hours after the workout and my core is letting me know that it worked hard this morning.
Bazinga!
Strength: Strict Press - Week 1, Cycle 2
5 @ 65% 33
5 @ 75% 36
5 @ 85% 41
I suck at strict press. It's just one of those things where the movement is so isolated, all I want to do is add a push in to make it a bit easier. Alas, no push or jerk. Just press. and feel the burn.
For Volume we did something new to me today:
3 x 15 GHDSU (Glute, Hamstring Developer Situps)
* 50 double unders after each set
12 hours after the workout and my core is letting me know that it worked hard this morning.
Bazinga!
Tuesday, May 22, 2012
Fail Blog
My new shirt bought at Regionals. It makes me happy :)
Oof, I'm a bad blogger.
I did go back to the Chiropractor last week. And we didn't go through my stays just yet. There is a Separate appointment for that scheduled this week. I did, however, get my first adjustment. I was a bit of a pansy thinking it was going to hurt but it really didn't at all. The noises that my bones made was loud and cringe-worthy. I actually can't wait to go back on Wednesday. I felt so much relief for a few days but I can feel my neck and shoulders tensing up again.
Crossfit on Friday was the last day of reload for cycle 1 of Wendler.
Close Grip Bench
5 @ 40% 22
5 @ 50% 28
5 @ 60% 33
Then we had a second strength session practicing our overhead squats. We were supposed to hit 6 sets of 3. I was a big fat fail and just practiced squatting, no overhead, no bar, nothing. Then my IT band and right hip were bugging me so I foam rolled till I couldn't take it anymore. Foam rolling is one of the worst and most painful things to do in the entire world. But yet Dr. Ryan tells me I've got to do it pretty much daily to get my muscles to loosen up!
Took the weekend off and headed back to Crossfit on Monday morning. We started cycle 2 for Wendler with Back Squats. My 1rm was 98 and I used 90% of that as my training max for cycle 1. As we move into cycle 2, you add 10 lbs to you training max for legs and 5 lbs for arms and that becomes your new base number. So my new training max is what my 1rm used to be!
Back Squat
5 @ 65% 63
5 @ 75% 73
5+ @ 85% 83
Rather than doing as many as I could, I did my last 5 and stopped. I wasn't feeling very strong and although I could have done more I didn't want to tempt fate while working through injury.
Part 2 of Mondays workout was EMOTM (every minute on the minute) of 2 hang squat cleans for 10 minutes. I loaded up my bar to 45lbs. And set to work. I didn't want to compromise form for weight and still got a good workout with the 45s.
The whole30 challenge started yesterday and I'm not in. I'll clean up my eating but I won't go that strict. I'm sure it works but it's just not for me.
- Posted using BlogPress from my iPad
Thursday, May 17, 2012
Paleo for the first time
Today was a day of firsts.
Dr. Ryan (who owns Crossfit Cornerstone) is also a kick ass chiropractor. I've talked with him a couple of times before and this week we got to talking about my knee which lead to my hips and my posture and so on. I decided to go ahead and schedule an appt and get checked out today. As we thought, it appears that my hips are misaligned and could potentially be causing some of my knee and back pain. We took some xrays of my hips, neck, and spine and I go back tomorrow to see how the xrays looked. Before I left though, I got hooked up to a machine that pulsed electricity through my knee and stimulated my sciatic nerve. Also an ultrasound on the inside of my knee to hopefully help out with the inflamation and swellling. I'm excited to learn more about what is going on with my body and how everything is connected.
I also made a trip to Jungle Jims and completed the healthiest shopping trip I've ever gone on. I bought a metric ton of produce and picked up some paleo supplies so that I could cook tonight. On the menu was Paleo Orange Chicken and Fried Rice from Health-bent.com
I was worried that I wouldn't like it and would need to finish off the bag of Doritos afterwards but surprisingly enough, it was pretty good! I made a huge mess in the kitchen but it cleaned up easily and I have leftovers for probably 2-3 more meals. I think I may have liked it better had I used chicken breast instead of thighs. The chili-garlic sauce was spicy but super delicious! My oranges unfortunately weren't that sweet so I added a little bit of honey to the sauce. It was still good but I feel like it could have been more "orange-y." Overall it was a success.
The box is hosting a challenge that starts on Monday. It's 30 days of eating using the whole30 plan. I don't think I'm quite down for that to go cold turkey, but I'm definitely up for cleaning up my eating. All the hard work just to fuel myself with crap is starting to get to me and I know that is the missing piece. I'm not sure that Paleo is for me and likely not whole30 because that is even more strict. I'll find the right balance for me.
Dr. Ryan (who owns Crossfit Cornerstone) is also a kick ass chiropractor. I've talked with him a couple of times before and this week we got to talking about my knee which lead to my hips and my posture and so on. I decided to go ahead and schedule an appt and get checked out today. As we thought, it appears that my hips are misaligned and could potentially be causing some of my knee and back pain. We took some xrays of my hips, neck, and spine and I go back tomorrow to see how the xrays looked. Before I left though, I got hooked up to a machine that pulsed electricity through my knee and stimulated my sciatic nerve. Also an ultrasound on the inside of my knee to hopefully help out with the inflamation and swellling. I'm excited to learn more about what is going on with my body and how everything is connected.
I also made a trip to Jungle Jims and completed the healthiest shopping trip I've ever gone on. I bought a metric ton of produce and picked up some paleo supplies so that I could cook tonight. On the menu was Paleo Orange Chicken and Fried Rice from Health-bent.com
I was worried that I wouldn't like it and would need to finish off the bag of Doritos afterwards but surprisingly enough, it was pretty good! I made a huge mess in the kitchen but it cleaned up easily and I have leftovers for probably 2-3 more meals. I think I may have liked it better had I used chicken breast instead of thighs. The chili-garlic sauce was spicy but super delicious! My oranges unfortunately weren't that sweet so I added a little bit of honey to the sauce. It was still good but I feel like it could have been more "orange-y." Overall it was a success.
The box is hosting a challenge that starts on Monday. It's 30 days of eating using the whole30 plan. I don't think I'm quite down for that to go cold turkey, but I'm definitely up for cleaning up my eating. All the hard work just to fuel myself with crap is starting to get to me and I know that is the missing piece. I'm not sure that Paleo is for me and likely not whole30 because that is even more strict. I'll find the right balance for me.
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Wednesday, May 16, 2012
Make-up and De-load
I headed back to Crossfit last night to make up Week 3 of Wendler for Close Grip Bench and Deadlift. I didn't do the WOD, which I wasn't all that dissapointed about. Burpee Box Jumps, T2B, Hang Snatches, and Running? No thanks. I thought I would just do my warmup and Wendler and be done. (rowed my fastest 1200m in warmup ever! 5:42- I was super stoked.)
Seneca had other plans for me though and my own WOD was 2000m row for time. Not bad, not great. I was tired!
I can't even imagine doing thrusters and cleans after that! (AKA WOD 2 from Regionals)
Today was deload for Deadlift- a much appreciated decrease in weight. I was really tired last night. Like in bed at 9:30 tired. Getting out of bed was rough but I was awake and just needed to peel myself out from under the covers. I will be curious to see my improvement when we retest for 1 rep max. I'm hopeful to see a good number!
Seneca had other plans for me though and my own WOD was 2000m row for time. Not bad, not great. I was tired!
I can't even imagine doing thrusters and cleans after that! (AKA WOD 2 from Regionals)
Today was deload for Deadlift- a much appreciated decrease in weight. I was really tired last night. Like in bed at 9:30 tired. Getting out of bed was rough but I was awake and just needed to peel myself out from under the covers. I will be curious to see my improvement when we retest for 1 rep max. I'm hopeful to see a good number!
The Metcon made me hate life. Nothing like a good wall ball to make you feel unfit. I used the 15lb wall ball and did banded pullups. I was the last one to finish- 13:52. I rested. a lot. and had to do an extra 3 pullups at the end because I wasn't getting my chin up to the bar. UGH. No reps are the worst!
Oh yeah, over the weekend while Jen (in the middle) was repping Cornerstone at Regionals- 2 walls were torn down at the box... Looks super spacious now!
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Monday, May 14, 2012
VooDoo Band it!
I returned to the gym today after 3 days off ready to work. Seneca was back and ready to "voodoo" my knee. I warmed up and then headed over ready for the pain.
Flossing, or Voodoo banding, or whatever you want to call it, is wrapping a tight band around whatever limb (elbow, knee, shoulder, etc.) and then performing some full range reps, and then testing again after removing the band.
I'm sure I'm making a ton of sense. Here is a video of Kelly Starett doing it:
Flossing, or Voodoo banding, or whatever you want to call it, is wrapping a tight band around whatever limb (elbow, knee, shoulder, etc.) and then performing some full range reps, and then testing again after removing the band.
I'm sure I'm making a ton of sense. Here is a video of Kelly Starett doing it:
Please note, my legs are neither as large, or as white as his.
Seneca wrapped below my knee, and then above.
It. was. tight.
and painful.
One of the other people in the gym were like.... um you're cutting off her circulation???
But amazingly enough, my crunchy knee was no longer crunchy after we took the band off. I'll see how I feel throughout the day, I can feel my heartbeat above my knee sometimes- ha. But I'm pretty sure we will be doing it again and on both knees. The pain was worth it from what I can tell.
I didn't take a snapshot of the WOD but it was
Strength: deload week for Back Squats and Strict Press. 5 reps of each at 40%, 50% and 60%
Metcon: 7 Min AMRAP- 30 Kettlebell Swings and 15 burpees
I only managed to get 1 full round and then made it to 3 burpees when the timer went off. I was spent and crashed to the floor.
All in all a great Monday workout and I look forward to feeling improvement in my knee!
Tabata and Birthdays
I went to the Thursday workout last week because I knew I would be missing Friday because I went to the Crossfit Regionals instead. For skill work, I went ahead and made up my back squat week 3 and then was ready for the rest of the WOD- Tabata situps and jumping lunges. Instead of lunges, I did more squats. Only Jen had me do them West Side instead. Wider stance, driving knees out and then engaging the hammies more instead of the quads. Reminder- Tabata is 20 seconds of work, 10 seconds rest. Repeat 8 times. So 4 minutes of abmat situps and then 4 minutes of squats. Your score was the total number you did. I came in with a 134. Last of course.
The weekend was filled with all things Twins. I can't believe the littles are 5 this year! Here are a couple of my favorite shots from Saturday:
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Friday, May 11, 2012
Wednesday, May 9, 2012
Partner up WOD
Wendler Deadlift- Went back to week 2 since I was behind.
Warmup: 2x5 @ 68, 1x3 @ 83
Work: 3 @ 70% (88), 3 @ 80% (100), 3+ @90% (112)
I completed 10 reps at 90%. I don't mind deadlift. I feel stronger and like lower body workouts. The worst part about deadlifts for me is the hook grip. You hook your thumb around the bar and wrap your fingers over it. It just feels weird to me.
The metcon was a partner WOD. Fran and I partnered up and set to work. It was a 10 min AMRAP. Alternating 400m Run (300m for me to scale for the knee) and Burpees. While your partner does one, you do the other. Keep switching for 10 minutes. Your score was the total number of burpees that you did between the 2 of you. I started with the Burpees so that I would be fresh since I'm much worse at them than Fran. My first set was 25, then headed out to run and came back to 57 from Fran, I brought us up to 78, then Fran rocked out to 114 while I ran, We finished with 122 total. I felt good during the WOD. The endurance ones are always a challenge for me but I felt like I held my own pretty well and contributed to the team.
I'll need to hit up the WOD tomorrow too since I've got Fri-Sat-Sun off for travelling north to celebrate my lovelies fifth birthday! Expect lots and lots of pictures. My camera is charged and ready!!!
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Monday, May 7, 2012
Monday WOD and weekend wrapup
Today's WOD was week 3 of Wendler- Strict Press. Rest for the legs. Good.
Working from my training max of 43, I set to work. Ended with 8 reps of 40. I'll take it. Part 2 of the workout was pullups. (banded for me) Your score was your highest reps you could do out of five times, resting in between. My highest ended up being my first go. 10.
I didn't feel strong today, could have been because of the long long weekend of fun. After the WOD on Friday, I rushed home and got ready, packed up my stuff and headed to the office. The CEO was making a visit and I wanted to sit in on a business update. Then later had a leadership webinar to attend. Rounding out the day was driving up north to see the family and then a little further north on Saturday for a housewarming/cinco de mayo/derby party. The Mr. had been in NYC all week for work... again. So I made the drive solo. Seeing the fam was great, the kids are awesome (and having a bday party- 5!- next week) We hung out Friday night and then Saturday morning post golf, we went to lunch before heading to Cleveland.
My boys, aren't they cute?!
After lunch we drove up to Avon to see our friend's new house and party. Unfortunately I didn't pick the winning horse from the hat (Go Hansen!) but still had a good time during the most exciting 2 minutes in sports. Got to see good friends, saw the super!moon and ate way too much taco dip. Fortunately for me I didn't drink much (hooray for no hangover sunday!) but was super tired since we bought the Mayweather/Cotto fight and stayed up to watch. Then the 4.5 hour drive home, grocery shopping, and getting ready for the week.
I may be tired but my WOD is done and now it's time to work.
Happy Monday everyone!
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Flight Simulator... CRASH AND BURN
I decided to go see the doctor on Thursday after work. My knee had been still really bothering me enough that I was convinced it wasn't soreness after 10 days and the junky feeling and tenderness made me feel bad enough to go ge it looked at. (Sidenote: I don't think I'll ever go back to that practice again. I had an awful customer service experience with the on call doc. Rude. Rude. Rude.) They took some xrays and worked on my knee for a little bit. I do have a slight flare up of bursitis again. Similar to when I started running 2 years ago and went too hard too fast. Luckily fixable but not so good that apparently having the same thing happen with similar but different activities means I'm likely prone to it. After the doc looked at my scans, he told me that I have patellafemoral syndrome. Basically, my kneecap is tilted and it's just the way that I'm made. Also means that the grinding that I feel and the pressure with steps and movements is because the tilt causes the kneecap to grind a bit more than free-float like it should. I got some meds and more flector patches and I don't know that I'll keep taking them. Fish oil and mobility WODs are in my future. I did go back to the WOD on Friday anyway because everything can be scaled and I still felt like I could go.
Then I told my trainer I hated him after we got finished with the WOD :) (Joking! sort of.)
Strength was the back squat. Now with my knee, we used a talled box (the gray one) for me to squat to so that I wasn't going deeper than 90* and I scaled back to week 2 instead of week 3 and tried to hit the minimum but no more. Max-39 x 3. Good enough.
Then the reason for the hate. We did a "flight simulator."
Continuous double unders (or continuous single unders)
10-20-30-40-50-40-30-20-10 (30-60-90-120-150-120-90-60-30)
You had to complete each set of continuous jumps before you could move on, once you finished a number, you didn't have to revisit but you had to be continous. Meaning if you were on your 150 set and you did 147 and slipped up, congrats on your 147 but start back over at 1. It turned out to be quite mental. I lost completely. That's why you see the big fat DNF listed. There was a 20 minute cap and no matter what I did, I could not get past 60. It was an off day. Plus at this point, my knee was really bothering me so I kept trying for 14 minutes before I got pissed and threw in the towel. I don't like that I didn't finish a WOD but I knew that I still had 90-120-150-120-90-60-30 to go and wouldn't finish and I really didn't want to jack my knee up any more with the jumping. Call it a day and move on.
Then I told my trainer I hated him after we got finished with the WOD :) (Joking! sort of.)
Strength was the back squat. Now with my knee, we used a talled box (the gray one) for me to squat to so that I wasn't going deeper than 90* and I scaled back to week 2 instead of week 3 and tried to hit the minimum but no more. Max-39 x 3. Good enough.
Then the reason for the hate. We did a "flight simulator."
Continuous double unders (or continuous single unders)
10-20-30-40-50-40-30-20-10 (30-60-90-120-150-120-90-60-30)
You had to complete each set of continuous jumps before you could move on, once you finished a number, you didn't have to revisit but you had to be continous. Meaning if you were on your 150 set and you did 147 and slipped up, congrats on your 147 but start back over at 1. It turned out to be quite mental. I lost completely. That's why you see the big fat DNF listed. There was a 20 minute cap and no matter what I did, I could not get past 60. It was an off day. Plus at this point, my knee was really bothering me so I kept trying for 14 minutes before I got pissed and threw in the towel. I don't like that I didn't finish a WOD but I knew that I still had 90-120-150-120-90-60-30 to go and wouldn't finish and I really didn't want to jack my knee up any more with the jumping. Call it a day and move on.
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