So you would think after my inspiring post, I would have gotten back on track...ugh.
Why is that when you trip and fall flat on your face, it's so damn hard to get back up?! You keep tripping along the way and can't find your way back down that right path?! I feel like I always get this determination in me and I start off great, then BAM, flat on my face again. I know I can do this, I HAVE done it before. If I could go back to how good I was back in February/March, that would be perfect.
I know life happens and 'cheats' will come up here and there, but sheesh. It sucks watching a lot of my friends eat however they want and they don't gain an ounce. Or my mom and I eating well, while dad still eats crap, but still loses weight. How the hell is that fair?! I guess it helps that he doesn't stress about a damn thing...If only I could do that. I really feel like the stress in my life is going to hold me back. There's some situations I need to work on not stressing over, but some it's just not possible. I've got a lot to work on...
I feel like I focus too much on everyone else and their well being, rather than pay attention to myself. So somehow, someway, I'm going to have to find that drive in me I had back at the beginning of the year. However, I'm completely dreading the fact that the holidays are coming up...ugh.
So I'm going to start writing my food down again because I feel like I'm more accountable then. Let's hope this works because I'm downright tired of this feeling...
Breakfast 9AM: 3 eggs with bacon bits, 1.5oz almonds, 1 medium honeycrisp apple
Lunch 1PM: 5oz chicken breast with 1.5 cups cooked veggies (carrots, brocolli, cauliflower, snap peas)
Post Wod: 2 scoops Progenex Recovery and 1 scoop more muscle with 20 oz water
Dinner: 2 cups of chili with some cheese and a banana
Thursday, October 20, 2011
Friday, October 7, 2011
Change
“God grant me the serenity to accept the things I cannot change, the courage to change the things I can, and the wisdom to know the difference”.
Anybody out there find this to be one of the toughest battles of life? To accept things you can’t change, to be strong enough to change things, and to know the difference between the two?! Well, I sure do! Change is a tough thing to swallow, but one of the most constant parts of our lives. Contradicting, isn’t it?!
There are many aspects of our lives that we can’t control, but there are many others that we can. The trick is knowing the difference. However, even when we can control it, it’s one of the hardest things to do. You want to make sure it’s the right decision. But life is about learning as we grow and sometimes we need to have a little faith and take a risk.
A lot of times we have a plan and see our lives sticking to this plan. But more often than not our journey through life can lead us down a different path. Sometimes it may be a good detour and sometimes it may be awful. However, you have to roll with the punches and make the best of it. Do what you can to get back on the path or accept the change and see where it takes you.
My plan going into college was to graduate with a mechanical engineering degree, find a fun and well paying job and I would be happy. Well after 5 years of college and not enjoying a single engineering class or co-op session, after a year and a half of work and being miserable, I’ve discovered engineering is absolutely not for me. Should I have changed majors when I was in school? Maybe. But I can’t fix that now. What I CAN do and what I AM doing is going back to school now, in hopes to pursue a nursing degree. Was this an easy decision? Hell no. I thought I was letting everyone else down by “giving up”, but what I do know, is that I’m not happy, that I’m not doing what I’m supposed to be doing with my personality and that I’m destined to do something else besides sit behind a desk for 8 hours a day. Do I know that nursing is the 100% right thing for me to do? Nope. But right now, in my heart and mind, it feels right. You know when you get that gut feeling, that it’s just right. Yeah, that’s what I’ve got, so I’m going with it. It’s going to be a few years, till I actually get there, but I’m going to do it. I’m changing something I have control over and many aspects of my life are going to benefit from this.
There are some things I can’t change in my life. I can’t change the fact that my boyfriend has cancer. You sure as shit better believe I wish I could, but I can’t. So instead of dwelling on that, I accept it and do everything in my power to support him and his family. Do I sometimes feel like I’m not doing enough? Hell yea. I wish I could take away his pain with the snap of my finger, but guess what? Life ain’t that easy. I’m doing everything I can to make sure the cancer isn’t his life and all that’s on his mind. All I can do is be supportive, positive, pray and give all the love I have, since I can’t change reality or cure his cancer.
I also can’t change my past, but what I can do is learn from it and make sure I do everything in my power to have a brighter future. I can’t change how many years I struggled with self confidence, or lack thereof, and poor eating habits etc. But I can start fresh! I CAN gain confidence by reminding myself how AWESOME I am everyday and make good choices with food that support my goals, instead of hinder them. I NEED to start thinking positively and remind myself that I CAN be that person I want to be and I HAVE done it before. So…Kirsten, stop dwelling on the past and step up your game. Do what YOU need to do to become the athlete and person you want to be. The ONLY one holding you back right now, is yourself!
If there’s anything I’ve learned over the last few years, well, over my life I guess, it’s that sometimes I need to be selfish. I’m definitely a people person and my goal is always to make sure everyone around me is happy. I will more than likely put your happiness before mine. It just makes me feel good to see others happy. But sometimes, I let that go too far, to the point where I’m just downright miserable. I’m SO incredibly afraid of hurting people or letting people down. It’s a good thing and a bad thing. Sometimes people are 100% appreciative of it, but sometimes I just get completely walked all over because they know I’m willing to do whatever for them. And that’s when I need to realize it just isn’t healthy for my well being anymore and I need to put myself first.
Lately, I’ve made a few decisions that have put myself before others. With school, the gym, etc. It took months of many thoughts running through my head and some very tearful, emotional conversations. But in the end I think both parties have enough respect for each other and understand my decision. It’s been one of the hardest decisions to make in a long time, but in the end I believe it was the right one. It sucks to see how things have changed over the last year, but so much has. I love everyone at the Fort and what they have provided for me. I loved coaching everyone at the Fort as well, that was my hour or two of escape every day from all the other stressful things in my life. I hope that everyone at the Fort understands that this was a personal decision that I needed to make. I hope that no one considers me a trader, or rude, or disrespects me. My hope is that you understand and if you don’t, you come to me personally with questions. Things change, people change, and over time you figure out what is the best fit for you, what may have been the best fit a year ago may not be the best fit for you now. And that’s exactly what has happened with me. I thank everyone for their support and understanding, but like I said, you have to change the things you can control. It was one freaking hard decision, but life goes on and we all learn and grow throughout this journey called life. :-)
Anybody out there find this to be one of the toughest battles of life? To accept things you can’t change, to be strong enough to change things, and to know the difference between the two?! Well, I sure do! Change is a tough thing to swallow, but one of the most constant parts of our lives. Contradicting, isn’t it?!
There are many aspects of our lives that we can’t control, but there are many others that we can. The trick is knowing the difference. However, even when we can control it, it’s one of the hardest things to do. You want to make sure it’s the right decision. But life is about learning as we grow and sometimes we need to have a little faith and take a risk.
A lot of times we have a plan and see our lives sticking to this plan. But more often than not our journey through life can lead us down a different path. Sometimes it may be a good detour and sometimes it may be awful. However, you have to roll with the punches and make the best of it. Do what you can to get back on the path or accept the change and see where it takes you.
My plan going into college was to graduate with a mechanical engineering degree, find a fun and well paying job and I would be happy. Well after 5 years of college and not enjoying a single engineering class or co-op session, after a year and a half of work and being miserable, I’ve discovered engineering is absolutely not for me. Should I have changed majors when I was in school? Maybe. But I can’t fix that now. What I CAN do and what I AM doing is going back to school now, in hopes to pursue a nursing degree. Was this an easy decision? Hell no. I thought I was letting everyone else down by “giving up”, but what I do know, is that I’m not happy, that I’m not doing what I’m supposed to be doing with my personality and that I’m destined to do something else besides sit behind a desk for 8 hours a day. Do I know that nursing is the 100% right thing for me to do? Nope. But right now, in my heart and mind, it feels right. You know when you get that gut feeling, that it’s just right. Yeah, that’s what I’ve got, so I’m going with it. It’s going to be a few years, till I actually get there, but I’m going to do it. I’m changing something I have control over and many aspects of my life are going to benefit from this.
There are some things I can’t change in my life. I can’t change the fact that my boyfriend has cancer. You sure as shit better believe I wish I could, but I can’t. So instead of dwelling on that, I accept it and do everything in my power to support him and his family. Do I sometimes feel like I’m not doing enough? Hell yea. I wish I could take away his pain with the snap of my finger, but guess what? Life ain’t that easy. I’m doing everything I can to make sure the cancer isn’t his life and all that’s on his mind. All I can do is be supportive, positive, pray and give all the love I have, since I can’t change reality or cure his cancer.
I also can’t change my past, but what I can do is learn from it and make sure I do everything in my power to have a brighter future. I can’t change how many years I struggled with self confidence, or lack thereof, and poor eating habits etc. But I can start fresh! I CAN gain confidence by reminding myself how AWESOME I am everyday and make good choices with food that support my goals, instead of hinder them. I NEED to start thinking positively and remind myself that I CAN be that person I want to be and I HAVE done it before. So…Kirsten, stop dwelling on the past and step up your game. Do what YOU need to do to become the athlete and person you want to be. The ONLY one holding you back right now, is yourself!
If there’s anything I’ve learned over the last few years, well, over my life I guess, it’s that sometimes I need to be selfish. I’m definitely a people person and my goal is always to make sure everyone around me is happy. I will more than likely put your happiness before mine. It just makes me feel good to see others happy. But sometimes, I let that go too far, to the point where I’m just downright miserable. I’m SO incredibly afraid of hurting people or letting people down. It’s a good thing and a bad thing. Sometimes people are 100% appreciative of it, but sometimes I just get completely walked all over because they know I’m willing to do whatever for them. And that’s when I need to realize it just isn’t healthy for my well being anymore and I need to put myself first.
Lately, I’ve made a few decisions that have put myself before others. With school, the gym, etc. It took months of many thoughts running through my head and some very tearful, emotional conversations. But in the end I think both parties have enough respect for each other and understand my decision. It’s been one of the hardest decisions to make in a long time, but in the end I believe it was the right one. It sucks to see how things have changed over the last year, but so much has. I love everyone at the Fort and what they have provided for me. I loved coaching everyone at the Fort as well, that was my hour or two of escape every day from all the other stressful things in my life. I hope that everyone at the Fort understands that this was a personal decision that I needed to make. I hope that no one considers me a trader, or rude, or disrespects me. My hope is that you understand and if you don’t, you come to me personally with questions. Things change, people change, and over time you figure out what is the best fit for you, what may have been the best fit a year ago may not be the best fit for you now. And that’s exactly what has happened with me. I thank everyone for their support and understanding, but like I said, you have to change the things you can control. It was one freaking hard decision, but life goes on and we all learn and grow throughout this journey called life. :-)
There are many things changing in my life right now. I never planned to hate engineering and go back to school for nursing. I never planned to have a boyfriend with cancer. I never planned to switch gyms. I never planned to be a trainer. I never planned to do a lot of things. But I wouldn’t change any of it for the world. All those things and more, make me who I am today, and I’m pretty freaking proud of who I am today!
Wednesday, September 14, 2011
New addition to the community!
Holy crap, I haven't updated in a week! My bad. Life calls my name and takes away my time from this blog. so we'll start way back from last Thursday...
Thursday strength: Front squat: 5(65%)-5(75%)-5(85%) 45kg-51kg-57kg
All I remember from this was that the last couple reps in the last set felt heavy. Front squats have really felt heavy that last few times it's come up...
WOD: with 15:00 on the clock:
run 1 mile
max burpees
7:28/62
My goal with this one was to try and beat my old time or come very close to it. With the summer of not so great eating, I figured it would've been a little slower. But to my surprise, I came in at the EXACT same time as my old PR. I'm just glad it wasn't slower. Then I took about 1:00-1:30 to start the burpees. I was just trying to catch my breath and since I was wearing my glasses it threw me off. I probably should've had at least 70 burpees...
Friday Speed: 3 Jerks @ 60% of 1rm (30kg) on the minute for 8:00
Wod: "Cindy"
5 pull-ups
10 push-ups
15 squats
11+28
I can't say that I'm not disappointed in this. I thought I was doing so much better and was going to get around 13 rounds....blah. Pull-ups were unbroken for the first 7 rounds. And the push-ups are what got me. I made sure to do my best not to touch my hips and worm up. If I did, i would redo that rep. First couple rounds were unbroken, then it was 5-5, then sets of 2. yuck. Really need to get better at these...
Saturday, I went to the Whole9 seminar with my mom, Season and her sister. It was a long day. I knew a good majority of the information already, so it was kind of repetitive, but there were some points I didn't know and they were pretty good ones, so it was worth it just for that.
Sunday: Team wod at PreVail with Nicole, Rosie, Jennie F., Whitney and Julie
Team run 455 1/2 m
227 wall balls
227 sit-ups
227 push-ups
230 air squats
team run 455 1/2 m
*one person works at a time
*finish one movement before going to the next
28:35 first girls team to finish
We pretty much split this up with a certain amount of reps to aim for each, but if we felt good to keep going. I think I did 30 wall balls, 30 sit ups, 40 push ups and 60 air squats. We got to the last 30 squats and I decided to just finish them since those are easy for me to fly through and then it was off on the team run. I almost stumbled a little becuase my legs were jello, but I was out the door. At the end I tried chasing Zach down, and totally would've had the guys not said something, but I was about a step behind him. This was such a great way to spend my morning. SO incredibly excited another box is opening up so close to home and that I can share this experience with a lot of my friends. Looking to a lot more time being spent there! :)
Tuesday Strength: BACK SQUAT!!!!!!!! 5-5-5 105#-123#-140#
Holy crap, I haven't done a back squat since January. And I was SO excited to do these yesterday. But also realized, it's been a LONG time since I've done this movement. I feel like I should be much stronger at these, but given that we don't do them, I'm not. I decided to go with 60%-70%-80% of my 1RM. And it's a good thing I did because the last two reps were kind of rough. But every rep was below parallel, chest high and felt great!
WOD: 10:00 Amrap of:
20 Double Unders
10 KB swings (35#)
5 pull-ups
7+31
My goal for this was to get 8 rounds/beat Dan Berry. :) I didn't make the 8, but I beat Dan by 1 rep! haha. My double unders were pretty solid yesterday, I think the 5th and 6th rounds were the only two that weren't unbroken and had one trip up each. KB swings were all unbroken. And pull-ups the first 3 rounds were unbroken, then it was 3-2,2-2-1, 2-1-2, 3-1-1-1, 1. Pull-ups are still definitely something I need to work on, but my left forearm was on fire!!!
Cash out: max handstand hold 2:00 after wod is over. 1:07
I was shooting for 2:00 to beat Brandon, but sheesh once the minute came my arms were shaking like no other and I felt like I was going to collapse on my head.
A great day of training with great people. Can't wait to go back! :)
Thursday strength: Front squat: 5(65%)-5(75%)-5(85%) 45kg-51kg-57kg
All I remember from this was that the last couple reps in the last set felt heavy. Front squats have really felt heavy that last few times it's come up...
WOD: with 15:00 on the clock:
run 1 mile
max burpees
7:28/62
My goal with this one was to try and beat my old time or come very close to it. With the summer of not so great eating, I figured it would've been a little slower. But to my surprise, I came in at the EXACT same time as my old PR. I'm just glad it wasn't slower. Then I took about 1:00-1:30 to start the burpees. I was just trying to catch my breath and since I was wearing my glasses it threw me off. I probably should've had at least 70 burpees...
Friday Speed: 3 Jerks @ 60% of 1rm (30kg) on the minute for 8:00
Wod: "Cindy"
5 pull-ups
10 push-ups
15 squats
11+28
I can't say that I'm not disappointed in this. I thought I was doing so much better and was going to get around 13 rounds....blah. Pull-ups were unbroken for the first 7 rounds. And the push-ups are what got me. I made sure to do my best not to touch my hips and worm up. If I did, i would redo that rep. First couple rounds were unbroken, then it was 5-5, then sets of 2. yuck. Really need to get better at these...
Saturday, I went to the Whole9 seminar with my mom, Season and her sister. It was a long day. I knew a good majority of the information already, so it was kind of repetitive, but there were some points I didn't know and they were pretty good ones, so it was worth it just for that.
Sunday: Team wod at PreVail with Nicole, Rosie, Jennie F., Whitney and Julie
Team run 455 1/2 m
227 wall balls
227 sit-ups
227 push-ups
230 air squats
team run 455 1/2 m
*one person works at a time
*finish one movement before going to the next
28:35 first girls team to finish
We pretty much split this up with a certain amount of reps to aim for each, but if we felt good to keep going. I think I did 30 wall balls, 30 sit ups, 40 push ups and 60 air squats. We got to the last 30 squats and I decided to just finish them since those are easy for me to fly through and then it was off on the team run. I almost stumbled a little becuase my legs were jello, but I was out the door. At the end I tried chasing Zach down, and totally would've had the guys not said something, but I was about a step behind him. This was such a great way to spend my morning. SO incredibly excited another box is opening up so close to home and that I can share this experience with a lot of my friends. Looking to a lot more time being spent there! :)
Tuesday Strength: BACK SQUAT!!!!!!!! 5-5-5 105#-123#-140#
Holy crap, I haven't done a back squat since January. And I was SO excited to do these yesterday. But also realized, it's been a LONG time since I've done this movement. I feel like I should be much stronger at these, but given that we don't do them, I'm not. I decided to go with 60%-70%-80% of my 1RM. And it's a good thing I did because the last two reps were kind of rough. But every rep was below parallel, chest high and felt great!
WOD: 10:00 Amrap of:
20 Double Unders
10 KB swings (35#)
5 pull-ups
7+31
My goal for this was to get 8 rounds/beat Dan Berry. :) I didn't make the 8, but I beat Dan by 1 rep! haha. My double unders were pretty solid yesterday, I think the 5th and 6th rounds were the only two that weren't unbroken and had one trip up each. KB swings were all unbroken. And pull-ups the first 3 rounds were unbroken, then it was 3-2,2-2-1, 2-1-2, 3-1-1-1, 1. Pull-ups are still definitely something I need to work on, but my left forearm was on fire!!!
Cash out: max handstand hold 2:00 after wod is over. 1:07
I was shooting for 2:00 to beat Brandon, but sheesh once the minute came my arms were shaking like no other and I felt like I was going to collapse on my head.
A great day of training with great people. Can't wait to go back! :)
Wednesday, September 7, 2011
Floor Press, row, 3 rnds, run
First day back at work yesterday wasn't too bad. I just keep reminding myself that there is a light at the end of the tunnel now that I'm doing something to make a change in my life. The end result is almost 3 years away, but there is a slight glimmer of hope...
Strength: Floor Press 5-5-5 34kg (65% of 1rm) - 40kg (75%) - 45kg (85%)
We haven't done floor press since back in February, so it's clearly been awhile. I remember trying to establish a 1RM and only going up .5kg and being super bummed about it. But any time we get in some extra strength work that will help me with other upper body work, is good for me!
WOD:
1000 m Row
then:
3 rounds of:
10 Jerks (60kg/40kg)
10 Ball slams (30#/20#)
10 sit ups
Then:
400m Run
11:10
I was actually looking forward to this workout. It was just the push I needed to get my motivation back. A longer row sandwiched with a triplet and a sprint, was a great way to end my day. My goal for the row was to pretty much just finish under 4:00. I didn't want to go all out on the row and be drained for the rest of the wod. I'm pretty sure I got off the rower around 3:55, headed down the stairs and got straight on that bar. My Jerks were unbroken, 5-5, and 5-3-2. I knew this would be my goat in the wod, but they actually felt really good. The only reason the last round wasn't 5-5 was I slipped up and lost balance on the 8th rep. Ball slams and sit ups were all unbroken and flew through those. The run was definltey slow, it's a lot easier when someone else is out there running to give you a push, but since we all finished randomly it was just me trying to push myself, which didn't go all that well. Either way I finished in the goal time of 9-12:00, so that was a good thing.
I also noticed on my run, how much it SUCKS to run/workout when you've put weight back on. Yesterday was quite the slap in the face to be quite honest. And it's really making me want to get my shit together. I haven't felt this awful in a long time. This summer has pretty much destroyed me and I need to get back to myself....
Monday's Eats
Breakfast: 3 eggs and 6 strawberries and 1.5 oz almonds
Lunch: 1.5 cups of chili
Dinner: salad with cucumber and tomato and about 2 cups of chicken stir fry
Dessert: almonds, dried cranberries and dark chocolate chips
Strength: Floor Press 5-5-5 34kg (65% of 1rm) - 40kg (75%) - 45kg (85%)
We haven't done floor press since back in February, so it's clearly been awhile. I remember trying to establish a 1RM and only going up .5kg and being super bummed about it. But any time we get in some extra strength work that will help me with other upper body work, is good for me!
WOD:
1000 m Row
then:
3 rounds of:
10 Jerks (60kg/40kg)
10 Ball slams (30#/20#)
10 sit ups
Then:
400m Run
11:10
I was actually looking forward to this workout. It was just the push I needed to get my motivation back. A longer row sandwiched with a triplet and a sprint, was a great way to end my day. My goal for the row was to pretty much just finish under 4:00. I didn't want to go all out on the row and be drained for the rest of the wod. I'm pretty sure I got off the rower around 3:55, headed down the stairs and got straight on that bar. My Jerks were unbroken, 5-5, and 5-3-2. I knew this would be my goat in the wod, but they actually felt really good. The only reason the last round wasn't 5-5 was I slipped up and lost balance on the 8th rep. Ball slams and sit ups were all unbroken and flew through those. The run was definltey slow, it's a lot easier when someone else is out there running to give you a push, but since we all finished randomly it was just me trying to push myself, which didn't go all that well. Either way I finished in the goal time of 9-12:00, so that was a good thing.
I also noticed on my run, how much it SUCKS to run/workout when you've put weight back on. Yesterday was quite the slap in the face to be quite honest. And it's really making me want to get my shit together. I haven't felt this awful in a long time. This summer has pretty much destroyed me and I need to get back to myself....
Monday's Eats
Breakfast: 3 eggs and 6 strawberries and 1.5 oz almonds
Lunch: 1.5 cups of chili
Dinner: salad with cucumber and tomato and about 2 cups of chicken stir fry
Dessert: almonds, dried cranberries and dark chocolate chips
Tuesday, September 6, 2011
Long weekend!
So I am long overdue for some updates here... my bad. But whatever, I've been off of work the past 5 days and have been in the BEST mood I've been in, in a long time. It was so nice to sleep in and relax and do whatever I wanted for 5 days. And not worry about an alarm waking me up. I took full advantage of the ability to take naps as well! :) However, the 5 days off caused me to be pretty weak on the diet front and ate pretty poorly. Blah. Jer and I are going to set up an incentive thing for the two of us to keep my diet on track and him with some of his stuff he needs to work on. Should help a ton...I just need to buckle down and do it! sheesh, enough already!
Thursday Strength: Push Press 3 @ 60% of 1RM (33kg) on the minute for 7:00
Not much to say here...just focused on driving off the heels and keeping my core tight.
WOD: "Helen"
3 rounds of:
400m run
21 kb swings (16kg)
12 pull ups
13:21
This was just down right awful. Mom and I were out and about all day running around, so I barely drank any fluids or ate anything. I normally drink anywhere between 4-8 24oz bottles of water throughout the day, so I was severely dehydrated. I also felt sick going to the fort and it was like 95 degrees and humid and gross. So all that combined made for a 2:00 gain to my Helen time. yuck. Oh well...as the pattern shows, I'm sure this one will be coming up again...
Friday Strength: Hang Power Clean 3(35kg)-2(40kg)-2(45kg)-1(50kg)-1(55kg)-1(60kg PR)
If you've read before, you're aware that I have issues with anything that has "Power" in front of it and we're going for a 1RM. I have a physical/mental block on dropping under the bar, but staying above parallel. Bu for some reason on Friday, it clicked! And I was able to drop to just the right height for 60kg! 55 kg my feet landed pretty wide, but 60kg i managed to keep them under control! I probably could've gone for 62-63kg, but I felt satisfied with the 60kg.
WOD:
4:00 Double unders
2:00 Rest
3:00 Power Cleans (60kg/40kg)
2:00 Rest
2:00 Pull ups
2:00 Rest
1:00 Burpees
162/32/23/24 = 241
Pretty disappointed with my double unders during this one...with my foot still giving me issues, while I workout, but not-so-much after, it hinders stringing together DU's. I was definitely hoping for at least 200 du's during this, but that pesky foot...
Power cleans I was ok with, did a strong set of 10 within the first 40 seconds and kind of slowed down from there and did sets of 2 or 3. Probably could've gotten 2 or 3 more out here.
Pullups were a struggle again. The bar was slippery and just wasn't feeling them. I got a couple sets of 4 and then some 2's then it was singles to the finish.
Burpees was all out for me. It was the last minute and no time for rest. RTL was going next to me, so I was trying my best to keep up with him, he finished with a couple more than me, but I feel like I did a pretty good job keeping up with him!
Saturday:
I woke up and just laid in bed for awhile. I had no motivation to get up and go to the gym. This is why I need an intervention. I've lost motivation for some stuff at the gym and my diet. I've gone off the edge. Hopefully I'll find a spark here soon and start kicking ass again.
So I missed oly class and then there was an odd number of people so I didn't participate in the 31 Heroes wod. I talked to Alyson for a good part of it, which was absolutely fantastic, beause I've missed her dearly. Then around the 9:30 remaining in the wod, I started my own of
21-15-9
Row cals
GHD sit ups
Burpees
and I finished right when everyone else finished. The row was all about strong pulls, no all out sprint here. GHD was pretty hard. I barely get up to use this machine and I'm still a little nervous it will effect "Louis", but all was good. Just a real burner. And burpees were as fast as I could. Pretty good fast wod...
Monday Strength: 2 Deadlift @ 50% of 1RM(55kg) OTM for 12:00
Again, not much to say here. Just focused on proper form. Keeping that back tight and driving through the heels.
Wod:
"Diane"
21-15-9
Deadlift (70kg) - used 55kg
HSPU - used box
4:06
I went light on the deadlifts just because we haven't done these much and I didn't feel like really pushing it on my back. Still kind of nervous when in comes to deadlifts and my back...the box hspu were way too easy. I would've preferred to use the bands, but lack of space didn't allow for it.
Ready to kick my ass in gear and get some motivation going. It's rather depressing when I don't see the people at the Fort that I used to on a daily basis that would give me that extra bit of a push...
Thursday Strength: Push Press 3 @ 60% of 1RM (33kg) on the minute for 7:00
Not much to say here...just focused on driving off the heels and keeping my core tight.
WOD: "Helen"
3 rounds of:
400m run
21 kb swings (16kg)
12 pull ups
13:21
This was just down right awful. Mom and I were out and about all day running around, so I barely drank any fluids or ate anything. I normally drink anywhere between 4-8 24oz bottles of water throughout the day, so I was severely dehydrated. I also felt sick going to the fort and it was like 95 degrees and humid and gross. So all that combined made for a 2:00 gain to my Helen time. yuck. Oh well...as the pattern shows, I'm sure this one will be coming up again...
Friday Strength: Hang Power Clean 3(35kg)-2(40kg)-2(45kg)-1(50kg)-1(55kg)-1(60kg PR)
If you've read before, you're aware that I have issues with anything that has "Power" in front of it and we're going for a 1RM. I have a physical/mental block on dropping under the bar, but staying above parallel. Bu for some reason on Friday, it clicked! And I was able to drop to just the right height for 60kg! 55 kg my feet landed pretty wide, but 60kg i managed to keep them under control! I probably could've gone for 62-63kg, but I felt satisfied with the 60kg.
WOD:
4:00 Double unders
2:00 Rest
3:00 Power Cleans (60kg/40kg)
2:00 Rest
2:00 Pull ups
2:00 Rest
1:00 Burpees
162/32/23/24 = 241
Pretty disappointed with my double unders during this one...with my foot still giving me issues, while I workout, but not-so-much after, it hinders stringing together DU's. I was definitely hoping for at least 200 du's during this, but that pesky foot...
Power cleans I was ok with, did a strong set of 10 within the first 40 seconds and kind of slowed down from there and did sets of 2 or 3. Probably could've gotten 2 or 3 more out here.
Pullups were a struggle again. The bar was slippery and just wasn't feeling them. I got a couple sets of 4 and then some 2's then it was singles to the finish.
Burpees was all out for me. It was the last minute and no time for rest. RTL was going next to me, so I was trying my best to keep up with him, he finished with a couple more than me, but I feel like I did a pretty good job keeping up with him!
Saturday:
I woke up and just laid in bed for awhile. I had no motivation to get up and go to the gym. This is why I need an intervention. I've lost motivation for some stuff at the gym and my diet. I've gone off the edge. Hopefully I'll find a spark here soon and start kicking ass again.
So I missed oly class and then there was an odd number of people so I didn't participate in the 31 Heroes wod. I talked to Alyson for a good part of it, which was absolutely fantastic, beause I've missed her dearly. Then around the 9:30 remaining in the wod, I started my own of
21-15-9
Row cals
GHD sit ups
Burpees
and I finished right when everyone else finished. The row was all about strong pulls, no all out sprint here. GHD was pretty hard. I barely get up to use this machine and I'm still a little nervous it will effect "Louis", but all was good. Just a real burner. And burpees were as fast as I could. Pretty good fast wod...
Monday Strength: 2 Deadlift @ 50% of 1RM(55kg) OTM for 12:00
Again, not much to say here. Just focused on proper form. Keeping that back tight and driving through the heels.
Wod:
"Diane"
21-15-9
Deadlift (70kg) - used 55kg
HSPU - used box
4:06
I went light on the deadlifts just because we haven't done these much and I didn't feel like really pushing it on my back. Still kind of nervous when in comes to deadlifts and my back...the box hspu were way too easy. I would've preferred to use the bands, but lack of space didn't allow for it.
Ready to kick my ass in gear and get some motivation going. It's rather depressing when I don't see the people at the Fort that I used to on a daily basis that would give me that extra bit of a push...
Wednesday, August 31, 2011
DT
It's pretty disappointing that I can't make it to the Fort on Monday's because of class. But, that just makes me go harder on Tuesday. Hopefully soon I'll be able to get some work in on Sundays. The last few weeks have been pretty rough emotionally. Right now, I'm just taking it one day at a time, that's really all I can do. And the fact that I have one less day to go to the Fort to releave some stress and emotions, kind of sucks. Just trying to stay afloat.
Tuesday's Speed: 2 Snatches @ 60% of 1RM on the minute for 10:00. 30kg
I technically was supposed to do 28.8 kg, but I just rounded up 1.2kg. I originally was going to work my full squat under the bar and drop as low as I could every time. But for some reason or another, changed my mind last minute, and just focused on my bar path and staying back on my heels. I also tried to focus on my overhead position and making sure I didn't throw the bar too far back.
WOD:
"DT"
5 rounds of:
12 Deadlifts
9 Hang power cleans
6 Jerks (70kg men/50kg women) - I used 40 kg
9:35
I think some people were really expecting me to go with the Rx'd weight on this. Normally I'll do the prescribed weight, but 50kg is heavy. I probably could've done this workout at 50kg, but more than likely it would've taken me at least 16:00-17:00. First let's take a look back at the two times I've done this in the past....
September 3, 2010 at 25kg 9:00
December 28, 2010 at 30kg 7:16
um can you say improvement?! Almost a year ago, I did this wod 15kg lighter and it took me 35 seconds less. THAT is crazy. I'd say I've gotten a bit stronger in the last year. When I did this back in December, I went a little lighter than I probably wanted to, but I know I did because that was a few short weeks after "louis" appeared and I was taking it easy. But adding 5 kg, I respectively dropped almost 2 full minutes.
This time around, I added 10 kg. I could've done 45kg, I could've done 50kg, but I chose to go with 40kg. Was I being a chicken, was I staying in my comfort zone, was I not pushing myself? I don't think so. I think I was being smart my current hang power clean PR is 56kg, this is old, but still what I currently have, my Jerk is 60kg, my deadlift is 105, but I wasn't worried about that. I wanted to gauge my progress at 40kg, plain and simple. I know this wod will come up again in the future, or I can do it on my own sometime in the future to gauge my progress again. I was simply getting a time so that I have a goal for next time. There's no reason to go through this at 50kg and take 17:00 just to get on the whiteboard. I don't really care, all I wanted was a benchmark for myself.
I'm happy I stuck with 40kg. I was able to keep proper form throughout the wod. I could feel my back in the 5th round tighten up and that's what slowed me down in that round. That right there alone, confirmed that going at 40kg was just the right load. Good WOD and great to see everyone push themselves through 5 round yesterday. SUPER proud of all you guys! :)
Tuesday's Speed: 2 Snatches @ 60% of 1RM on the minute for 10:00. 30kg
I technically was supposed to do 28.8 kg, but I just rounded up 1.2kg. I originally was going to work my full squat under the bar and drop as low as I could every time. But for some reason or another, changed my mind last minute, and just focused on my bar path and staying back on my heels. I also tried to focus on my overhead position and making sure I didn't throw the bar too far back.
WOD:
"DT"
5 rounds of:
12 Deadlifts
9 Hang power cleans
6 Jerks (70kg men/50kg women) - I used 40 kg
9:35
I think some people were really expecting me to go with the Rx'd weight on this. Normally I'll do the prescribed weight, but 50kg is heavy. I probably could've done this workout at 50kg, but more than likely it would've taken me at least 16:00-17:00. First let's take a look back at the two times I've done this in the past....
September 3, 2010 at 25kg 9:00
December 28, 2010 at 30kg 7:16
um can you say improvement?! Almost a year ago, I did this wod 15kg lighter and it took me 35 seconds less. THAT is crazy. I'd say I've gotten a bit stronger in the last year. When I did this back in December, I went a little lighter than I probably wanted to, but I know I did because that was a few short weeks after "louis" appeared and I was taking it easy. But adding 5 kg, I respectively dropped almost 2 full minutes.
This time around, I added 10 kg. I could've done 45kg, I could've done 50kg, but I chose to go with 40kg. Was I being a chicken, was I staying in my comfort zone, was I not pushing myself? I don't think so. I think I was being smart my current hang power clean PR is 56kg, this is old, but still what I currently have, my Jerk is 60kg, my deadlift is 105, but I wasn't worried about that. I wanted to gauge my progress at 40kg, plain and simple. I know this wod will come up again in the future, or I can do it on my own sometime in the future to gauge my progress again. I was simply getting a time so that I have a goal for next time. There's no reason to go through this at 50kg and take 17:00 just to get on the whiteboard. I don't really care, all I wanted was a benchmark for myself.
I'm happy I stuck with 40kg. I was able to keep proper form throughout the wod. I could feel my back in the 5th round tighten up and that's what slowed me down in that round. That right there alone, confirmed that going at 40kg was just the right load. Good WOD and great to see everyone push themselves through 5 round yesterday. SUPER proud of all you guys! :)
Sunday, August 28, 2011
Grace
There's not question about it....last week was a terribly long week. Each day I was home for no more than an hour at night to eat, pack my food for the next day, shower, then go to bed. But hey, that's what I got myself into, so I'm going to have to deal with it.
Friday's Strength: 2 OHS @ 60% of 1RM (37.5kg) OTM for 10:00
Here I was working on driving through those heels again and trying not to come up onto my toes/balls of my feet. I also tried to keep my feet a little more forward than turned out.
WOD:
"Grace"
30 Clean & Jerks (40kg)
3:26
The last time we did this back in February I got 4:00 even. My goal this time was to strictly beat that. I tried my best not to rest at all, but the fact that I would just drop the bar instead of keep my hands on it and follow it down then right back up caused me some time. I also lost a but of time when I failed the 29th clean (just stupid). But I got right back up and finished with a 34 second PR. I'll take it! Next time, shooting for under 3:00!
Friday night I was able to enjoy dinner with some friends. We haven't been able to all get together in awhile, so it was a nice evening. I was absolutely exhausted by the end of the night, but it was great!
Saturday morning was hard to get up. I was considering sleeping in and not going to Oly class. Instead I got up and made my way to the Fort. Decided to work on my heavy cleans. My shoulders were destroyed from this week, so these were just uncomfortable. I couldn't even get my elbows around for a 60kg clean. ugh.
Team Saturday was a good one and quite a few people showed up. The wod was:
In teams of 2 complete 1 round for time:
20 pulls on the rower (each)
X wall ball shots (14#) 74 reps
30 Overhead Squats (25kg)
2Y double unders 150 reps
40 Burpees
Z Power Snatches (25kg) 102 reps
*1 Person working at a time
*x=100-calories rowed
*y=number of seconds to complete overhead squats
*z=number of seconds to complete burpees
17:48
I really enjoyed this WOD. I got to work with "bad" Tiffany. haha, despite the name she is far from bad. This is the second team Saturday I've been able to work with her and the first time was her first team sat! Needless to say in just a few shorts months she's come a long way. We had a good strategy going throughout the wod. I think we were given more reps on the double unders and snatches because Bill didn't hear us right away when we called time, but whatever, extra credit work right? The power snatches destroyed me at the end because my shoulders, but we moved as fast as we could through those. Overall a great workout and was followed by a great breakfast!
Friday's Strength: 2 OHS @ 60% of 1RM (37.5kg) OTM for 10:00
Here I was working on driving through those heels again and trying not to come up onto my toes/balls of my feet. I also tried to keep my feet a little more forward than turned out.
WOD:
"Grace"
30 Clean & Jerks (40kg)
3:26
The last time we did this back in February I got 4:00 even. My goal this time was to strictly beat that. I tried my best not to rest at all, but the fact that I would just drop the bar instead of keep my hands on it and follow it down then right back up caused me some time. I also lost a but of time when I failed the 29th clean (just stupid). But I got right back up and finished with a 34 second PR. I'll take it! Next time, shooting for under 3:00!
Friday night I was able to enjoy dinner with some friends. We haven't been able to all get together in awhile, so it was a nice evening. I was absolutely exhausted by the end of the night, but it was great!
Saturday morning was hard to get up. I was considering sleeping in and not going to Oly class. Instead I got up and made my way to the Fort. Decided to work on my heavy cleans. My shoulders were destroyed from this week, so these were just uncomfortable. I couldn't even get my elbows around for a 60kg clean. ugh.
Team Saturday was a good one and quite a few people showed up. The wod was:
In teams of 2 complete 1 round for time:
20 pulls on the rower (each)
X wall ball shots (14#) 74 reps
30 Overhead Squats (25kg)
2Y double unders 150 reps
40 Burpees
Z Power Snatches (25kg) 102 reps
*1 Person working at a time
*x=100-calories rowed
*y=number of seconds to complete overhead squats
*z=number of seconds to complete burpees
17:48
I really enjoyed this WOD. I got to work with "bad" Tiffany. haha, despite the name she is far from bad. This is the second team Saturday I've been able to work with her and the first time was her first team sat! Needless to say in just a few shorts months she's come a long way. We had a good strategy going throughout the wod. I think we were given more reps on the double unders and snatches because Bill didn't hear us right away when we called time, but whatever, extra credit work right? The power snatches destroyed me at the end because my shoulders, but we moved as fast as we could through those. Overall a great workout and was followed by a great breakfast!
Friday, August 26, 2011
FBG Prep Round 2
Been utterly exhausted this week. Every night I've been home for just enough time to eat, pack my food for the next day, shower, then hit the sack. So that's like an hour. Last night I was able to get home a little earlier and enjoy some girl time with mom! It was nice to relax for a liiitle longer.
Thursday's Strength: Thruster 6-4-3-2-1-1 26kg-31.5kg-36.5kg-42kg-47kg-55kgfail-53.5kgfail
Ok....so you know how I say I hate Jerks....well I think thrusters have moved ahead of them. This movement absolutely destroys my shoulders. I felt the pinching even on the first and lightest set at 26kg!!! So freaking annoying. Every set was just uncomfortable and I didn't enjoy any second of it. After the second set I almost just called it quits. I cleaned 55kg then went to stand it but was forward and my elbows were dropped so I just dropped the bar. Got 53.5 almost up, but not enough. Just didn't have it in me and this movement just irritates my shoulders way too much.
WOD: 2 rounds of FGB at 110% of reps from last week with 5:00 rest in between
Wall ball shots - 33 reps
SDHP - 33 reps
Box jumps - 27 reps
Push Press - 22 reps
Row - 16 cals
6:10/6:45
The first round I was able to push through most of it fairly well. Obviously had some breaks in between. On all the movements I did half the set took a couple breaths then the second set, with the exception of box jumps, those were broken up a lot more. Second round was just awful. I was getting like one or two wall ball shots at a time for a good 10 reps, sdhp was 10-6-4-8-2-3, box jumps were all over, but better than the first round, pp was 11-11 and the rower was just big strong pulls. Definitely tiring, and even more so that I had to coach right after since we ran so late. It's kind of making me nervous for FGB though because I feel like I'm not doing as well as I should be...
Thursday's Strength: Thruster 6-4-3-2-1-1 26kg-31.5kg-36.5kg-42kg-47kg-55kgfail-53.5kgfail
Ok....so you know how I say I hate Jerks....well I think thrusters have moved ahead of them. This movement absolutely destroys my shoulders. I felt the pinching even on the first and lightest set at 26kg!!! So freaking annoying. Every set was just uncomfortable and I didn't enjoy any second of it. After the second set I almost just called it quits. I cleaned 55kg then went to stand it but was forward and my elbows were dropped so I just dropped the bar. Got 53.5 almost up, but not enough. Just didn't have it in me and this movement just irritates my shoulders way too much.
WOD: 2 rounds of FGB at 110% of reps from last week with 5:00 rest in between
Wall ball shots - 33 reps
SDHP - 33 reps
Box jumps - 27 reps
Push Press - 22 reps
Row - 16 cals
6:10/6:45
The first round I was able to push through most of it fairly well. Obviously had some breaks in between. On all the movements I did half the set took a couple breaths then the second set, with the exception of box jumps, those were broken up a lot more. Second round was just awful. I was getting like one or two wall ball shots at a time for a good 10 reps, sdhp was 10-6-4-8-2-3, box jumps were all over, but better than the first round, pp was 11-11 and the rower was just big strong pulls. Definitely tiring, and even more so that I had to coach right after since we ran so late. It's kind of making me nervous for FGB though because I feel like I'm not doing as well as I should be...
Thursday, August 25, 2011
Mental battle
Every day I search and apply for jobs, I'm constantly reminded why I hate this process. First, there are minimal to no jobs out there. Second, they're all contract. Third, they all want experience. Fourth, you apply and NEVER hear anything back. This I think is by far my biggest frustration with the job application process. You sit there and spend time fixing up your resume, writing a cover letter specific to each job and company, and they don't say a damn word back to you. I've applied to many jobs over the last year and a half, and only a handful have given me any sort of feedback. Normally all you get is a automatic "thanks for your application, expect to hear from us soon" or some crap along those lines. Pretty much it's saying "nice try, you suck, don't expect to hear from us!" It absolutely bothers me that they don't have the decency to in the least bit, send an email saying "thank you for your interest, but we have filled the position, please keep your eye open for future openings." If you filled the position let us know! If you didn't like my application/resume/cover letter, let me know!!! Yes, I understand that a bajillion people apply to these jobs, so critiquing everyone would be hard. But if you have an automated "thank you for applying" repsonse, isn't it just as easy to have a "we filled the position" response?!?! I absolutely hate this processs and feel like I'm never going to escape this place. ugh.
Anyway, now that my rant is over. Because my class has started at CLC, I can't work out on Monday's anymore for a few weeks. Sad face!! Now I'm down to 4 days a week, which, maybe it will be better for my body? I don't know. Stuck in a rut, need to get out.
Tuesday's Strength: 3-3-3 Deadlift 75kg(70% of 1rm) - 85kg(80%)- 95kg(90%)
Deadlifts are feeling good these days...heavy, but good. Don't do them often enough, so they feel heavy, every time we do them! Ever since my back issues came about in march, I've really been focusing on my form with every movement, especially the DL. So I made sure to keep that back tight and my shoulders back.
WOD: 3 Rounds of:
15 pull-ups
15 Front Squats (30kg)
30 Double unders
I think I ended around 8:54
Started the first round of pull-ups as 6-4-5. I was pretty happy with that. To some of you that may sound awful, but for me that's pretty good. Front squats were unbroken and the du's I believe were 15-15. Second round pull-ups were 5-4-3-2-1, front squats I broke into sets of 5, but never dropped the bar, just kept it in the racked positioned. Double unders were 20-10. Third round pull-ups definitely fell off track and were 4-2-2-2-1-1-2-1, Front squats were again sets of 5 but never dropped the bar and du's were 20-9-1. I hate when I slip up on the last du! I was disappointed in how my du's were during this wod and that I couldn't go through more front squats unbroken. I think it was more a mental battle than a physical battle. just need to push through.
Anyway, now that my rant is over. Because my class has started at CLC, I can't work out on Monday's anymore for a few weeks. Sad face!! Now I'm down to 4 days a week, which, maybe it will be better for my body? I don't know. Stuck in a rut, need to get out.
Tuesday's Strength: 3-3-3 Deadlift 75kg(70% of 1rm) - 85kg(80%)- 95kg(90%)
Deadlifts are feeling good these days...heavy, but good. Don't do them often enough, so they feel heavy, every time we do them! Ever since my back issues came about in march, I've really been focusing on my form with every movement, especially the DL. So I made sure to keep that back tight and my shoulders back.
WOD: 3 Rounds of:
15 pull-ups
15 Front Squats (30kg)
30 Double unders
I think I ended around 8:54
Started the first round of pull-ups as 6-4-5. I was pretty happy with that. To some of you that may sound awful, but for me that's pretty good. Front squats were unbroken and the du's I believe were 15-15. Second round pull-ups were 5-4-3-2-1, front squats I broke into sets of 5, but never dropped the bar, just kept it in the racked positioned. Double unders were 20-10. Third round pull-ups definitely fell off track and were 4-2-2-2-1-1-2-1, Front squats were again sets of 5 but never dropped the bar and du's were 20-9-1. I hate when I slip up on the last du! I was disappointed in how my du's were during this wod and that I couldn't go through more front squats unbroken. I think it was more a mental battle than a physical battle. just need to push through.
Monday, August 22, 2011
Death By C&J
Busy weekend, with no time to update the blog. So what better way to do it on a quick break from work! :) Friday was a great night with softball, then dinner with a great friend - felt good to chat and just relieve some stress, then saw an amazing band play at Corkscrew Pointe. Saturday was a rainy start with a great wod then FINALLY got my new car that I've been patiently waiting for four months! Ugh. I'm so glad I don't have to purchase another car for many years...such a pain in the ass. Then went to dinner with the p's and Jer. A great weekend, but now I'm feeling kind of crummy, sneezing, coughing, stomach ache and head ache = no bueno. Why must I be at work instead of in bed?! On other exciting news, I start class tonight! New chapter of my life starts now, and I'm really excited!!!
Friday's strength: Jerk 3-3-3 42kg-48kg-54kg
Everyone knows how I feel about this lift. But Friday this felt EXTRA heavy. Even the first set felt like a million kgs! yuck. Oh well, got through the 3 sets, last one wasn't too pretty. Really need to work on my split jerk form!
WOD:
Death by Clean and Jerks (60/40)
*First minute do one C&J, second minute do two C&J
*After failing a round, rest the next minute
*Divide last successful round in half and start from there
*Go for 20:00
Total reps 88
I didn't expect this wod to be THAT hard. I misread the divide part, where I thought you just did the same reps for the rest of the minutes up to 20:00, instead of going 3-4-5-6-etc. So it definitely took a lot more out of me than planned. I made it through 8 successful rounds, the 9th round I got to 7 reps. Then I started at 4 and went to 7 and then started at 3. Tough wod, but I liked it!
Oly Lifting on Saturday: Snatch work 25(4)-30(3)-35(3)-40-45-50fail-50fail.
I'm STILL trying to get that 50kg snatch. It seems so close, but soooo far away. I don't feel out in front like I normally do, it's more that I just didn't lock out my shoulders. I've been working on this for months now...ugh.
Team Saturday:
In teams of 2 complete 3 rounds each of:
400m run
30 squats
20 push ups
*While Partner A is completing round Partner B completes max Double Unders
20:53 and 506 double unders
My partner was EJ. I don't see him often or get that opportunity to work out with him, so it was nice to have a new partner! We both had a weakness, so it pretty much evened out at the end. I rocked the double unders while sucked at the pushups and he was the opposite. Mid wod came the torential down pour, so that played an interesting roll! Overall great quick wod that kept us on our toes!!
Friday's strength: Jerk 3-3-3 42kg-48kg-54kg
Everyone knows how I feel about this lift. But Friday this felt EXTRA heavy. Even the first set felt like a million kgs! yuck. Oh well, got through the 3 sets, last one wasn't too pretty. Really need to work on my split jerk form!
WOD:
Death by Clean and Jerks (60/40)
*First minute do one C&J, second minute do two C&J
*After failing a round, rest the next minute
*Divide last successful round in half and start from there
*Go for 20:00
Total reps 88
I didn't expect this wod to be THAT hard. I misread the divide part, where I thought you just did the same reps for the rest of the minutes up to 20:00, instead of going 3-4-5-6-etc. So it definitely took a lot more out of me than planned. I made it through 8 successful rounds, the 9th round I got to 7 reps. Then I started at 4 and went to 7 and then started at 3. Tough wod, but I liked it!
Oly Lifting on Saturday: Snatch work 25(4)-30(3)-35(3)-40-45-50fail-50fail.
I'm STILL trying to get that 50kg snatch. It seems so close, but soooo far away. I don't feel out in front like I normally do, it's more that I just didn't lock out my shoulders. I've been working on this for months now...ugh.
Team Saturday:
In teams of 2 complete 3 rounds each of:
400m run
30 squats
20 push ups
*While Partner A is completing round Partner B completes max Double Unders
20:53 and 506 double unders
My partner was EJ. I don't see him often or get that opportunity to work out with him, so it was nice to have a new partner! We both had a weakness, so it pretty much evened out at the end. I rocked the double unders while sucked at the pushups and he was the opposite. Mid wod came the torential down pour, so that played an interesting roll! Overall great quick wod that kept us on our toes!!
Friday, August 19, 2011
FGB Prep
It's been a crazy week and I haven't updated like I should, so this post will have Tuesday's work and Thursday's work.
Tuesday Strength/Speed:Push Press 3@ 50% of 1RM OTM for 8:00. 27.5kg
Really worked on the hip drive and getting the bar up fast. Not much to say about this lift. Aside from really focused on driving off the heels.
WOD: 7:00 AMRAP of:
7 Box jumps (20")
7 Burpees
7 Ball Slams (30/20)
6+13
My goal for this one was to just keep moving and get as close to 7 rounds as possible. That's a round a minute and I knew my limiting factor would be the box jumps. Even though it was only 7 jumps, my legs were tired from Monday and I just couldn't string them together as I planned. Burpees and ball slams were all unbroken. During my classes that I coach, I really try and preach to people to follow those ball slams down into a full squat and pick the ball up off the bounce at the bottom. I love doing this movement because I feel it in my hammies and quads a lot. Sadly some people still cheat themselves and the movement and just throw the ball down then squat and pick it up.
Thursday's Speed: 2 OHS @ 55% of 1RM OTM for 11:00 36kg
I was pretty excited about this one. I don't get to work on OHS that often, so any time it comes up I'm happy. I love this lift. I was actually supposed to go with 34kg on the bar to stay at 55%, but Nicole and I decided to share a bar so I just went to 36. I'm happy I did, gave myself a little 2kg push. Really tried to focus on driving off my heels, with this and the snatch I tend to come forward on my toes. So I picked my toes up in my shoes and went to work!
WOD: 1 round of FGB for total reps/cals
1:00 wall ball shots (20/14)
1:00 SDHP (35/25)
1:00 Box jumps (20")
1:00 Push Press (35/25)
1:00 Row
30/30/24/20/14 = 118
Just like last year around this time, we are starting to do some preparation for a fundraiser wod called Fight Gone Bad. That work out is 3 rounds of this with a 1:00 rest in between the rounds. Last year I got 93 reps. So that was my goal, to beat that. I knew my box jumps were stronger and I knew I was stronger overall, so I didn't think it would be that hard to do. I beat my wall balls by 6 reps, sumos by 7 reps, box jumps by 6 reps, push press by 7, and I actually went down 1 cal on the rower, but I'm not worried about that. Pretty happy with this and I'm excited to see how things go over the next few weeks and when FGB happens on Sept. 17th!
Thursday's Eats
Breakfast: 3 eggs, 1 nectarine, 1oz almonds
Lunch: salad with cherry tomatoes, 1 avocado, and 3.5 oz tuna
Dinner: 1 brat, some roasted sweet potatoes, side salad and some watermelon
Tuesday Strength/Speed:Push Press 3@ 50% of 1RM OTM for 8:00. 27.5kg
Really worked on the hip drive and getting the bar up fast. Not much to say about this lift. Aside from really focused on driving off the heels.
WOD: 7:00 AMRAP of:
7 Box jumps (20")
7 Burpees
7 Ball Slams (30/20)
6+13
My goal for this one was to just keep moving and get as close to 7 rounds as possible. That's a round a minute and I knew my limiting factor would be the box jumps. Even though it was only 7 jumps, my legs were tired from Monday and I just couldn't string them together as I planned. Burpees and ball slams were all unbroken. During my classes that I coach, I really try and preach to people to follow those ball slams down into a full squat and pick the ball up off the bounce at the bottom. I love doing this movement because I feel it in my hammies and quads a lot. Sadly some people still cheat themselves and the movement and just throw the ball down then squat and pick it up.
Thursday's Speed: 2 OHS @ 55% of 1RM OTM for 11:00 36kg
I was pretty excited about this one. I don't get to work on OHS that often, so any time it comes up I'm happy. I love this lift. I was actually supposed to go with 34kg on the bar to stay at 55%, but Nicole and I decided to share a bar so I just went to 36. I'm happy I did, gave myself a little 2kg push. Really tried to focus on driving off my heels, with this and the snatch I tend to come forward on my toes. So I picked my toes up in my shoes and went to work!
WOD: 1 round of FGB for total reps/cals
1:00 wall ball shots (20/14)
1:00 SDHP (35/25)
1:00 Box jumps (20")
1:00 Push Press (35/25)
1:00 Row
30/30/24/20/14 = 118
Just like last year around this time, we are starting to do some preparation for a fundraiser wod called Fight Gone Bad. That work out is 3 rounds of this with a 1:00 rest in between the rounds. Last year I got 93 reps. So that was my goal, to beat that. I knew my box jumps were stronger and I knew I was stronger overall, so I didn't think it would be that hard to do. I beat my wall balls by 6 reps, sumos by 7 reps, box jumps by 6 reps, push press by 7, and I actually went down 1 cal on the rower, but I'm not worried about that. Pretty happy with this and I'm excited to see how things go over the next few weeks and when FGB happens on Sept. 17th!
Thursday's Eats
Breakfast: 3 eggs, 1 nectarine, 1oz almonds
Lunch: salad with cherry tomatoes, 1 avocado, and 3.5 oz tuna
Dinner: 1 brat, some roasted sweet potatoes, side salad and some watermelon
Tuesday, August 16, 2011
Stronger Pull-ups!
Another Monday down. Starting next Monday, they will be long days till December with classes starting. I'm actually excited. Ready for change and to take the steps in the right direction! I've been pretty tired lately, though. Which isn't a good thing with classes starting. I need to start getting more sleep and going to bed a little earlier and not being out so late on the weekends. I can't say that my diet on the weekends has really helped with my sleep/fatigue either. But good thing the majority of the parties are over with, so I can stay on track 7 days a week instead of just the weekdays. Still trying to find that willpower I had a few months ago...where did it go?!
Monday's strength: Deadlift 5-5-5 establish a new 5RM 65kg-75kg-88kg
My previous 5RM was 85kg. I didn't want to push myself too hard with this lift today. Given that my back has been in good shape for the last couple of months and we haven't deadlifted in quite awhile. I made sure to really focus on my form on every lift. One thing I noticed at the end whe it was heavier was my shoulders wouldn't stay pulled back and would get loose which would kind of arch my upper back. So I really need to focus on keeping those shoulders back with every pull.
WOD: Complete 5 rounds for total reps:
With 3:00 on the clock:
100m sprint
max unbroken pull-ups
walk back to start of 100m sprint
31 pull-ups
My goal with this WOD was to sprint as hard as possible every round, as long as my foot held up. The first two rounds my foot was a little tight, so I think my sprints were faster in the last 3 rounds. As far as the pull-ups go I just tried to stay on that bar as long as possible and get past my mental block that prevents me from getting more than 4 in a row. I had to make an immitaion gymnastics grip out of tape for my right hand because it tore during Saturday's wod. Without this, there was definitely no way I would complete this wod. I was pretty consistent throughout and actually surprised myself and got 6-6-6-7-6. I think I should've got more the first two rounds as well, but the mental block really prevents me. However, I am happy with this because it's always been 2 or 4 pull-ups at a time, so to get more than that on every round was pretty awesome!
Monday's Eats
Breakfast: 3 eggs, an apple with some of my everday paleo fruit dip
Lunch: big salad with tomatoes, 4 oz ground beef and an avocado
Dinner: a big piece of meatzza
Dessert:frozen mango, couple squares of dark chocolate, and 1oz almonds
For those of you that want an update on Jer. He started chemo yesterday and is doing pretty well. A little bit of an upset stomach, but it could be worse. Please keep the positive thoughts and prayers flowing. This is going to be a tough ride, but if anyone can do it, he can! Thank you all for your tremendous amounts of support!
Monday's strength: Deadlift 5-5-5 establish a new 5RM 65kg-75kg-88kg
My previous 5RM was 85kg. I didn't want to push myself too hard with this lift today. Given that my back has been in good shape for the last couple of months and we haven't deadlifted in quite awhile. I made sure to really focus on my form on every lift. One thing I noticed at the end whe it was heavier was my shoulders wouldn't stay pulled back and would get loose which would kind of arch my upper back. So I really need to focus on keeping those shoulders back with every pull.
WOD: Complete 5 rounds for total reps:
With 3:00 on the clock:
100m sprint
max unbroken pull-ups
walk back to start of 100m sprint
31 pull-ups
My goal with this WOD was to sprint as hard as possible every round, as long as my foot held up. The first two rounds my foot was a little tight, so I think my sprints were faster in the last 3 rounds. As far as the pull-ups go I just tried to stay on that bar as long as possible and get past my mental block that prevents me from getting more than 4 in a row. I had to make an immitaion gymnastics grip out of tape for my right hand because it tore during Saturday's wod. Without this, there was definitely no way I would complete this wod. I was pretty consistent throughout and actually surprised myself and got 6-6-6-7-6. I think I should've got more the first two rounds as well, but the mental block really prevents me. However, I am happy with this because it's always been 2 or 4 pull-ups at a time, so to get more than that on every round was pretty awesome!
Monday's Eats
Breakfast: 3 eggs, an apple with some of my everday paleo fruit dip
Lunch: big salad with tomatoes, 4 oz ground beef and an avocado
Dinner: a big piece of meatzza
Dessert:frozen mango, couple squares of dark chocolate, and 1oz almonds
For those of you that want an update on Jer. He started chemo yesterday and is doing pretty well. A little bit of an upset stomach, but it could be worse. Please keep the positive thoughts and prayers flowing. This is going to be a tough ride, but if anyone can do it, he can! Thank you all for your tremendous amounts of support!
Monday, August 15, 2011
I heart my CF Friends and Community
This weekend was by far one of my favorite weekends of the summer. It reminded me so much about the community I’ve been a part of the last 14+ months. It all started Friday, after working out and coaching the 6PM class, Jer and I headed out to CF Carbon to support fellow CFers putting themselves through a grueling WOD called “The Seven” to honor those SEALS recently killed. This is what makes me proud to be part of the community. Those SEALS and all other military personnel put themselves out there and risk their lives for us, the least we can do is work out in their honor. I got there in time to watch the last two heats go through the WOD. A little over 30 people worked out while many of us supported from the side. I thought about putting my workout clothes back on and going through the WOD, but it looked awful. Next time we have a group hero WOD, I’m for sure in. Anyway, I’m proud of those that did participate in this workout and paid their respect to those who had fallen!
Afterwards, a large group of us went out to On the Border for dinner and some drinks. It was great times catching up with people I haven’t seen in awhile. Great stories told, many disturbing comments shared, and many laughs had by all. What a fantastic group of people that I’m glad I can shares times like this with! I hope to have many more times like this in the future.
It was a little hard to get out of bed Saturday morning and head to the Fort, but as always, I headed on over for a great workout. I started the morning by getting dunked and my body fat % measured. My result was 21% and I can say I’m fairly happy with that. My diet has been far from optimal in the last few months, so I’m sure it could’ve been even better than that. I would’ve liked to see where I was when I first started to compare, but this gives me a base to start and improve from.
I then worked on just some snatch progressions with the bar, tall muscle snatch, hang snatch, muscle snatch to quarter of a squat and then muscle snatch as deep as I could. I’m basically working on this to get a good bar path, strong pull, and the correct placement overhead. I tend to throw the bar too far back and lose my balance. The team challenge was a good one where everyone did the same amount of work. It ended up being around a 42:00 WOD for my team. I also tore my right hand, so hopefully that won’t affect me too much this week!
Saturday night, Jer and I headed over to Season’s for a bbq and to watch the Lakemoore fireworks. I was a little worried they were going to be cancelled due to the weather, but instead they started an hour late. Which felt a lot later than 10:30 since I was so tired from the busy week. This was also another great night with some fantastic people!
Sunday I had my second cousins 1st birthday party in St. Charles, then we headed over to Pete and Ivy’s for Ivy’s birthday bbq! Another great get together with my CrossFit friends. More stories shared, great food, more laughs and good times had by all!
All in all this weekend reminded me of the community outside the Fort. The CF community is growing rapidly and I want to be able to experience it. I’m happy that I’ve continued my friendships with the people who have started their own adventures or gone to other boxes because it’s more convenient locations or to their lives etc. I’m glad that I partake in events such as Friday’s Hero WOD, it gives me the opportunity to meet other people, gauge my athletic ability with others outside the Fort, catch up with friends I don’t get to see that often, and just have a good time. I’m looking forward to all the events coming up and hope that more people will step out of their comfort zone and experience everything that is out there.
Afterwards, a large group of us went out to On the Border for dinner and some drinks. It was great times catching up with people I haven’t seen in awhile. Great stories told, many disturbing comments shared, and many laughs had by all. What a fantastic group of people that I’m glad I can shares times like this with! I hope to have many more times like this in the future.
It was a little hard to get out of bed Saturday morning and head to the Fort, but as always, I headed on over for a great workout. I started the morning by getting dunked and my body fat % measured. My result was 21% and I can say I’m fairly happy with that. My diet has been far from optimal in the last few months, so I’m sure it could’ve been even better than that. I would’ve liked to see where I was when I first started to compare, but this gives me a base to start and improve from.
I then worked on just some snatch progressions with the bar, tall muscle snatch, hang snatch, muscle snatch to quarter of a squat and then muscle snatch as deep as I could. I’m basically working on this to get a good bar path, strong pull, and the correct placement overhead. I tend to throw the bar too far back and lose my balance. The team challenge was a good one where everyone did the same amount of work. It ended up being around a 42:00 WOD for my team. I also tore my right hand, so hopefully that won’t affect me too much this week!
Saturday night, Jer and I headed over to Season’s for a bbq and to watch the Lakemoore fireworks. I was a little worried they were going to be cancelled due to the weather, but instead they started an hour late. Which felt a lot later than 10:30 since I was so tired from the busy week. This was also another great night with some fantastic people!
Sunday I had my second cousins 1st birthday party in St. Charles, then we headed over to Pete and Ivy’s for Ivy’s birthday bbq! Another great get together with my CrossFit friends. More stories shared, great food, more laughs and good times had by all!
All in all this weekend reminded me of the community outside the Fort. The CF community is growing rapidly and I want to be able to experience it. I’m happy that I’ve continued my friendships with the people who have started their own adventures or gone to other boxes because it’s more convenient locations or to their lives etc. I’m glad that I partake in events such as Friday’s Hero WOD, it gives me the opportunity to meet other people, gauge my athletic ability with others outside the Fort, catch up with friends I don’t get to see that often, and just have a good time. I’m looking forward to all the events coming up and hope that more people will step out of their comfort zone and experience everything that is out there.
Friday, August 12, 2011
Hey Karen, I owned you!
Another long week is almost finished. Thank goodness. I'm getting tired of this job search thing, there's nothing out there. I don't want anyone to think I'm not thankful for the position I have right now, it's great pay, benefits, and gets me experience etc. But I have so much going on in my personal life, that the added stress of being completely miserable with my job isn't what I need right now. I want to work closer to home so I can have more time to take care of things in my personal life.
Yesterday's Strength: Jerk 5-5-5 36kg-45kg-51kg
My least favorite lift. I struggle with this lift a lot because of my right shoulder. It just gives out and doesn't have the strength I need to carry the load. We also discovered that when I begin the dip I kind of fall onto the balls of my feet instead of staying on my heels. Which then causes my hips to travel foward and carry/balance the weight in the front instead of more on the back leg.
WOD:
"Karen"
150 wall ball shots (20#/14#)
6:27
The last time we did this was back in October and I got 8:23. I had Ivy couting for me and pushing me through my rests to get back at it and keep moving. This time I was by myself, I had to push myself and not sit there resting too long. I heard about some of the other times the girls set in the morning and it gave me something to chase. My plan was to start out with 3-4 big sets to get the first 100 knocked out. I was able to do 30-30-20-10 and kind of hit a block, but pushed past that and did 5-5-10-10-10-10-5-5. Every time I dropped the ball I made sure to take a few quick breaths and get right back up there. I made sure every one hit the target, I missed one and redid that rep to make sure it counted. By around the 100th wall ball, my throat started to feel like it was getting smaller and was burning. So my breaths were short and quick, enough to get moving again. I called time and immediately laid on the floor trying to catch my breath. I was ecstatic to see I PR'd by almost two minutes. but my throat was burning for a good hour after and I was coughing as if I had smoked a pack before the wod. yuck. Still feeling it a little bit today!
Yesterday's Eats
Breakfast: 3 eggs, blueberries, strawberries (I think I need to switch this up...)
Lunch: 2 cups chili 2 squares dark chocolate
Snack: Larabar
Dinner: chicken cobb salad and an apple and frozen strawberry lemonade
Dessert: some trail mix and 2 squares dark chocolate
Yesterday's Strength: Jerk 5-5-5 36kg-45kg-51kg
My least favorite lift. I struggle with this lift a lot because of my right shoulder. It just gives out and doesn't have the strength I need to carry the load. We also discovered that when I begin the dip I kind of fall onto the balls of my feet instead of staying on my heels. Which then causes my hips to travel foward and carry/balance the weight in the front instead of more on the back leg.
WOD:
"Karen"
150 wall ball shots (20#/14#)
6:27
The last time we did this was back in October and I got 8:23. I had Ivy couting for me and pushing me through my rests to get back at it and keep moving. This time I was by myself, I had to push myself and not sit there resting too long. I heard about some of the other times the girls set in the morning and it gave me something to chase. My plan was to start out with 3-4 big sets to get the first 100 knocked out. I was able to do 30-30-20-10 and kind of hit a block, but pushed past that and did 5-5-10-10-10-10-5-5. Every time I dropped the ball I made sure to take a few quick breaths and get right back up there. I made sure every one hit the target, I missed one and redid that rep to make sure it counted. By around the 100th wall ball, my throat started to feel like it was getting smaller and was burning. So my breaths were short and quick, enough to get moving again. I called time and immediately laid on the floor trying to catch my breath. I was ecstatic to see I PR'd by almost two minutes. but my throat was burning for a good hour after and I was coughing as if I had smoked a pack before the wod. yuck. Still feeling it a little bit today!
Yesterday's Eats
Breakfast: 3 eggs, blueberries, strawberries (I think I need to switch this up...)
Lunch: 2 cups chili 2 squares dark chocolate
Snack: Larabar
Dinner: chicken cobb salad and an apple and frozen strawberry lemonade
Dessert: some trail mix and 2 squares dark chocolate
Wednesday, August 10, 2011
F Thrusters!
I'm feeling better now that I'm back on track with my diet. It's only been a few days, but I forgot how quickly I feel better from eating the right way. Busy few days, so I've been kind of sleepy. And my allergies are attacking me like no other today. I've been constantly sneezing and blowing my nose all day. yuck!
I have to admit, I wasn't looking forward to yesterday's strength or WOD at the Fort. I knew my shoulder wasn't going to be happy, so I wanted to avoid it, but went anyway.
Strength: Thruster 5-5-5 35kg-39kg-45kg
The first set alone felt heavy and really crimped my shoulder. Every other movement has felt fine overhead, but thrusters just seem to really make it pinch. It was kind of a struggle to get the last 5 at 45kg, but I got it done.
WOD:
5 rounds of:
5 burpees
10 thruster (65% of today's 5RM - 30kg)
6:31
Like I said before, I wasn't looking forward to this wod at all. 50 thrusters just sounded awful and pair that with burpees. After the first round I said "wtf is this wod?! this is just awful!" I tried to get through my burpees as quick as possible to make up time, even though I didn't want to get back to the bar. My first set of thrusters was unbroken, the second set was 7-3 and the final three were all 5-5. That was by far the worst part of the workout. Normally burpees are the worst part of the wod, but I'll take those any day over thrusters!
Tuesday's Eats
Breakfast: the usual....3 eggs, blueberries and strawberries
Lunch: pork chop, 1/2 cup green beans, 1/2 a small red potato and a salad
Dinner: 4oz burger with cheddar cheese, 1 brat, side salad
Dessert: cantaloupe and some trail mix
So, if anyone still reads this and can help a sista out. I'm desperately looking for a job closer to home in the McHenry/Lake County area. I would prefer it to not be a contract position. With my current plans of attending school, it'll make my life a little bit easier to be working closer to home, instead of driving to Rockford every day. Any help would be greatly appreciated! <3
I have to admit, I wasn't looking forward to yesterday's strength or WOD at the Fort. I knew my shoulder wasn't going to be happy, so I wanted to avoid it, but went anyway.
Strength: Thruster 5-5-5 35kg-39kg-45kg
The first set alone felt heavy and really crimped my shoulder. Every other movement has felt fine overhead, but thrusters just seem to really make it pinch. It was kind of a struggle to get the last 5 at 45kg, but I got it done.
WOD:
5 rounds of:
5 burpees
10 thruster (65% of today's 5RM - 30kg)
6:31
Like I said before, I wasn't looking forward to this wod at all. 50 thrusters just sounded awful and pair that with burpees. After the first round I said "wtf is this wod?! this is just awful!" I tried to get through my burpees as quick as possible to make up time, even though I didn't want to get back to the bar. My first set of thrusters was unbroken, the second set was 7-3 and the final three were all 5-5. That was by far the worst part of the workout. Normally burpees are the worst part of the wod, but I'll take those any day over thrusters!
Tuesday's Eats
Breakfast: the usual....3 eggs, blueberries and strawberries
Lunch: pork chop, 1/2 cup green beans, 1/2 a small red potato and a salad
Dinner: 4oz burger with cheddar cheese, 1 brat, side salad
Dessert: cantaloupe and some trail mix
So, if anyone still reads this and can help a sista out. I'm desperately looking for a job closer to home in the McHenry/Lake County area. I would prefer it to not be a contract position. With my current plans of attending school, it'll make my life a little bit easier to be working closer to home, instead of driving to Rockford every day. Any help would be greatly appreciated! <3
Tuesday, August 9, 2011
Helen...again
Little bit better start to the week yesterday. After a good talk, I'm feeling better and back on track. Some people will never understand the struggle, but I know there are many people that do. So I just have to remind myself I'm not alone and it's all good.
Yesterday's Speed work was 3 Press' @ 60% of my 1RM on the minute for 7:00. I used 25kg.
I was a little nervous my shoulder would start to act up during this, but to my surprise it didn't. I felt like my speed from my shoulders to overhead was very good. Hopefully this will help me get over the 42kg hump...
WOD:
"Helen"
3 rounds for time of:
400m run
21 kb swings (24/16)
12 pull-ups
11:30
Again, I was a little nervous about this given how awful things have been the last few weeks. Between my diet, stress, not sleeping well etc. But again to my surprise, I PR'd by 28 seconds! I didn't even bother looking at my old time, to really figure out what I needed to beat, but I remembered it being around the 12:00 mark, and it was 11:58. So I was pretty ecstatic to see that I still made progress. But that's no exception to continue the way I have. So it's been back on track with the diet and talking through my stresses, and I'm starting to feel like myself again! :) Phew
Monday's Eats
Breakfast: 3 eggs, strawberries and blueberries
Lunch: chicken fajitas, just the chicken, peppers, onions and some guac
Snack: some trail mix
Dinner: 3 oz pork tenderloin, some green beans, 1/2 a red potato, and a side salad
Dessert: watermelon
Yesterday's Speed work was 3 Press' @ 60% of my 1RM on the minute for 7:00. I used 25kg.
I was a little nervous my shoulder would start to act up during this, but to my surprise it didn't. I felt like my speed from my shoulders to overhead was very good. Hopefully this will help me get over the 42kg hump...
WOD:
"Helen"
3 rounds for time of:
400m run
21 kb swings (24/16)
12 pull-ups
11:30
Again, I was a little nervous about this given how awful things have been the last few weeks. Between my diet, stress, not sleeping well etc. But again to my surprise, I PR'd by 28 seconds! I didn't even bother looking at my old time, to really figure out what I needed to beat, but I remembered it being around the 12:00 mark, and it was 11:58. So I was pretty ecstatic to see that I still made progress. But that's no exception to continue the way I have. So it's been back on track with the diet and talking through my stresses, and I'm starting to feel like myself again! :) Phew
Monday's Eats
Breakfast: 3 eggs, strawberries and blueberries
Lunch: chicken fajitas, just the chicken, peppers, onions and some guac
Snack: some trail mix
Dinner: 3 oz pork tenderloin, some green beans, 1/2 a red potato, and a side salad
Dessert: watermelon
Sunday, August 7, 2011
Old habits came back...
This past week has been anything but easy and an extreme emotional roller coaster. I'm pretty disappointed to say that I have resorted back to old horrible habits of emotional eating here and there. A little dark chocolate here, then some cookie cake and ice cream at a 3 yr old's birthday party, then some brownie at another party...it's all starting to add up. And I'm really starting to feel and look like shit. There are so many emotions running through me right now and I reallllllly need to find that spark I had to lose the weight before and get rid of my emotions in a healthier way. This is just pathetic and I'm rather ashamed that I'm even writing about this happening. Tomorrow is a new day, time to start over again. So sick of saying that. Why can't I just stick with this?!
Because of the emotional week I had, I decided to take a personal day on Friday. I was mentally and physically exhausted and just couldn't get myself to even consider going into work. So I took a day off. I took care of some stuff in order to start classes, then went to a birthday party, then worked out, coached and had a softball game. It of course went by way to fast, unlike the days I work...
Friday Strength: Overhead squat : 6-4-3-2-1-1 30kg-36kg-42kg-48kg-54kg-62kgPR
Super excited to get a PR on this. Took 3 tries to get it locked out overhead, but I stuck it on the third try and made a successful lift! :)
WOD: 8 rounds for total reps of:
:20 SDHP (35/25)
:10 rest
:20 Push Press
:10 rest
171 reps
I forgot how much tabata catches up to you and how quickly it does. 8:00 seems like nothing, but phew does it get tough. The trick is working through the entire :20 and getting that bar racked before the time is called to start. I was pretty happy with the end result of this.
Saturday Oly Class, I worked on some snatch balance up to 40kgs and some muscle snatches with just the bar.
Team Saturday
In teams of two
AMRAP in 5:00 of:
row for cals *only 20 pulls per person at a time
1:00 rest
AMRAP in 5:00 of:
10 ball slams (30/20)
10 Toes to bar
1:00 Rest
AMRAP in 5:00 of:
21 double unders
7 burpees
91 cal/ 8 rounds/ 9rounds +12reps = 521 reps
I was partnered up with Pete. I knew he would push me, so I was excited to be paired up with him. On the rower we just switched back and forth with 20 pulls each. We started the second AMRAP with me doing all the ball slams and him doing the T2B, then we switched it to 5 and 5 ball slams then 3-3-2-2 on the T2B. Third AMRAP we started with me doing all the DU's and him the burpees, then we traded with DU's and me 3 burpees him 4. We both surprised each other when I would finish the DU's unbroken he would be like "already?!" then he would do the burpees and I would have the same response! haha. It was a great workout though and in the end we came out with the victory! :)
Cashed out with some ring dips on the purple band 6/6/7.
So AGAIN, here's to a new week and a new start. Time to get my shit together, so I don't feel and look like shit. blah!
Because of the emotional week I had, I decided to take a personal day on Friday. I was mentally and physically exhausted and just couldn't get myself to even consider going into work. So I took a day off. I took care of some stuff in order to start classes, then went to a birthday party, then worked out, coached and had a softball game. It of course went by way to fast, unlike the days I work...
Friday Strength: Overhead squat : 6-4-3-2-1-1 30kg-36kg-42kg-48kg-54kg-62kgPR
Super excited to get a PR on this. Took 3 tries to get it locked out overhead, but I stuck it on the third try and made a successful lift! :)
WOD: 8 rounds for total reps of:
:20 SDHP (35/25)
:10 rest
:20 Push Press
:10 rest
171 reps
I forgot how much tabata catches up to you and how quickly it does. 8:00 seems like nothing, but phew does it get tough. The trick is working through the entire :20 and getting that bar racked before the time is called to start. I was pretty happy with the end result of this.
Saturday Oly Class, I worked on some snatch balance up to 40kgs and some muscle snatches with just the bar.
Team Saturday
In teams of two
AMRAP in 5:00 of:
row for cals *only 20 pulls per person at a time
1:00 rest
AMRAP in 5:00 of:
10 ball slams (30/20)
10 Toes to bar
1:00 Rest
AMRAP in 5:00 of:
21 double unders
7 burpees
91 cal/ 8 rounds/ 9rounds +12reps = 521 reps
I was partnered up with Pete. I knew he would push me, so I was excited to be paired up with him. On the rower we just switched back and forth with 20 pulls each. We started the second AMRAP with me doing all the ball slams and him doing the T2B, then we switched it to 5 and 5 ball slams then 3-3-2-2 on the T2B. Third AMRAP we started with me doing all the DU's and him the burpees, then we traded with DU's and me 3 burpees him 4. We both surprised each other when I would finish the DU's unbroken he would be like "already?!" then he would do the burpees and I would have the same response! haha. It was a great workout though and in the end we came out with the victory! :)
Cashed out with some ring dips on the purple band 6/6/7.
So AGAIN, here's to a new week and a new start. Time to get my shit together, so I don't feel and look like shit. blah!
Thursday, August 4, 2011
Box Jumps/Push-ups
It's been a crazy busy week full of stuff to do and many emotions to go along with it. I haven't gotten to bed before 11 once this week, so I've been hardcore draggind. yuck.
Strength: Push Press 6-4-3-2-1-1 26kg-31.5kg-36.5kg-42kg-47kg-55fail-55kg PR
Shoulders felt pretty good on this. And was hoping my new shoes would give me a PR, since anything overhead hasn't been PRing lately. Boo! I failed 55kg on the first attempt, but I think I just gave up before it even started. I wasn't completely there. So I was determined to get it the second time around. And I probably could've gone even a couple kg's heavier for another attempt, but I decided to take it easy.
WOD:
8:00 AMRAP of:
3-6-9-12-15-18-21-....continue on in intervals of 3
Push-ups
Box Jumps (24/20")
18 full rounds + 2 push-ups
I knew the push-ups would be my limiting factor here, so I tried to make up for it on the box jumps, since I've been improving on those. I stayed true to form on the push-ups making sure my hips didn't touch and I wasn't snaking the movement. At times my butt was a little too high in the air on the way up, but hey my hips didn't touch right?! Definitely started to feel the fatigue in the round of 9. Box jumps weren't as great as I hoped for. New shoes took some getting used to. And I wanted to make sure that my hips were opening up, but I was still moving through them at a good pace. I wasn't breathing heavy at the end of this, just felt the muscle fatigue in my arms.
After a few minutes of rest, I jumped on the bar and did 3 x max dead hang pull-ups with the red band. 5 reps-4reps-4reps. then I did some mobility on the ball for my foot and some stretching.
Strength: Push Press 6-4-3-2-1-1 26kg-31.5kg-36.5kg-42kg-47kg-55fail-55kg PR
Shoulders felt pretty good on this. And was hoping my new shoes would give me a PR, since anything overhead hasn't been PRing lately. Boo! I failed 55kg on the first attempt, but I think I just gave up before it even started. I wasn't completely there. So I was determined to get it the second time around. And I probably could've gone even a couple kg's heavier for another attempt, but I decided to take it easy.
WOD:
8:00 AMRAP of:
3-6-9-12-15-18-21-....continue on in intervals of 3
Push-ups
Box Jumps (24/20")
18 full rounds + 2 push-ups
I knew the push-ups would be my limiting factor here, so I tried to make up for it on the box jumps, since I've been improving on those. I stayed true to form on the push-ups making sure my hips didn't touch and I wasn't snaking the movement. At times my butt was a little too high in the air on the way up, but hey my hips didn't touch right?! Definitely started to feel the fatigue in the round of 9. Box jumps weren't as great as I hoped for. New shoes took some getting used to. And I wanted to make sure that my hips were opening up, but I was still moving through them at a good pace. I wasn't breathing heavy at the end of this, just felt the muscle fatigue in my arms.
After a few minutes of rest, I jumped on the bar and did 3 x max dead hang pull-ups with the red band. 5 reps-4reps-4reps. then I did some mobility on the ball for my foot and some stretching.
Tuesday, August 2, 2011
CFG5 = Inspiring
If you didn't know...Mom and I took a quick trip to California this weekend. We left Thursday evening and arrive in Carson, CA around 12:15 AM...2:00AM our time...so I was almost up for 24 hours. Needless to say I was exhausted. As much as I wanted to get up to go to the beach and watch the first wod of the day, getting in that late and the beach being almost 40min away WITHOUT traffic, we decide to just take our time getting ready then head to the Home Depot Center to catch some of the first Affiliate wod. I was grinning from ear-to-ear the second I walked in the HDC. I felt like a kid in a candy store with all the other CrossFitters, tent city, the stadium set up for the next wod, the cheering, the swag, the everything. It's something every CrossFitter should experience at least once.
You thought it was inspiring to watch the people compete at regionals...but Oh.My.Gosh. these athletes are SO inspiring. All the hard work they've put into their training to compete at that level is fascinating. It was also inspiring/emotional to watch the events when there was an athlete struggling to get that bar up and to finish the wod, and the other athletes and the crowd were behind them to help them get over that hurdle and give them the confidence they CAN and WILL do it. Annie Sakamoto was definitely one of the most inspirational females, her tiny little thing lifting those weights...sheesh! One of my other favorite parts was Rob Orlando's show he put on during the rope climb/C&J event, glad his spirits were still up after the first wod and that he made the best of the situation. I could talk forever about being there just one day. Next year I hope to make it the entire weekend!
Saturday mom and I visited one of her old high school friends that lives in San Diego. We toured around town and went to lunch and then did some hiking. Every trip I've been going on lately gives me thoughts about wanting to move and see what else is out there. I feel so sheltered in McHenry and I feel like I'm missing out on so much. Maybe one day I'll get out of there, but for now I need to focus on the job/new degree situation.
Sunday we drove back to LA in the morning to catch a 12:30 flight. I was hoping to make it back to the HDC for the first events of the day, but wasn't really possible with a 2.5 hr drive from San Diego. Regardless, this was a much needed little getaway. Wish it was longer, but mom and I had a great time.
Strentgh: Snatch 3-2-2-1-1-1 25kg-30kg-35kg-40kg-45kg-50kgfail-48.5kgfail
I'm stuck. Every time I go to work on the snatch, I can't get past my 48kg PR. A few weeks ago when I tried this on a Saturday I could get 50 up, but couldn't lock out my shoulders to stand it up. I dropped under it, got it overhead, but no lock out. The last two times including today, I was so out in front I couldn't even get it overhead. Then I tried 48.5, just to PR, but nothing. I almost had it, it was overhead, but too out in front so I couldn't hold it up to stand it up. I have a problem from being out in front and forward from the beginning of the movement. I need to keep my bar path tighter, and some how almost jump backwards to make sure I stay back. Every part of this movement is forward to me which just throws me off balance and can't get it. So my next steps are to start focusing on breaking down the snatch piece by piece. Saturday I think I'm going to work on some snatch balances, to start off with.
WOD:
5 rounds of:
50 double unders
12 pull-ups
13:05
Bill came up to me after this one and said "your double unders looked pretty hard today". Well, basicall I should've have done the double unders to begin with. With my foot issue I've been having, pretty sure it's Plantar fasciitis, I should've subed the DU's. BUT along with my foot issue, I haven't been eating all that well the last few weeks, so I can definitely start to feel the effects of that. I just felt super sluggish and off and the DU's just wore me out. However, there were quite a few times during the DU's, I just stopped becuase of my foot. So I should probably stay away from those for a few days. I was hoping my new CF kicks would magically get rid of the problem! :) The pull-ups were a struggle as usual. I would get sets of 3-4 to start then it would be 1's and 2's the rest of the way. Between the humidity making the bar all slippery and my lack of confidence in stringing more together, it was a rough one. Good news was I didn't tear my hands, and I was absolutely ecstatic about that!!
Cash-out: 3 x max ring dips on the purple band 7/7/7, then a bunch of rolling on my foot and stretching/mobility later on.
So here's to getting back on track with the diet after a few too many slip ups and getting back in action. Not worth feeling like crap all the time and especially during a wod! And here's to taking the first step tonight to make change happen! :)
You thought it was inspiring to watch the people compete at regionals...but Oh.My.Gosh. these athletes are SO inspiring. All the hard work they've put into their training to compete at that level is fascinating. It was also inspiring/emotional to watch the events when there was an athlete struggling to get that bar up and to finish the wod, and the other athletes and the crowd were behind them to help them get over that hurdle and give them the confidence they CAN and WILL do it. Annie Sakamoto was definitely one of the most inspirational females, her tiny little thing lifting those weights...sheesh! One of my other favorite parts was Rob Orlando's show he put on during the rope climb/C&J event, glad his spirits were still up after the first wod and that he made the best of the situation. I could talk forever about being there just one day. Next year I hope to make it the entire weekend!
Saturday mom and I visited one of her old high school friends that lives in San Diego. We toured around town and went to lunch and then did some hiking. Every trip I've been going on lately gives me thoughts about wanting to move and see what else is out there. I feel so sheltered in McHenry and I feel like I'm missing out on so much. Maybe one day I'll get out of there, but for now I need to focus on the job/new degree situation.
Sunday we drove back to LA in the morning to catch a 12:30 flight. I was hoping to make it back to the HDC for the first events of the day, but wasn't really possible with a 2.5 hr drive from San Diego. Regardless, this was a much needed little getaway. Wish it was longer, but mom and I had a great time.
Strentgh: Snatch 3-2-2-1-1-1 25kg-30kg-35kg-40kg-45kg-50kgfail-48.5kgfail
I'm stuck. Every time I go to work on the snatch, I can't get past my 48kg PR. A few weeks ago when I tried this on a Saturday I could get 50 up, but couldn't lock out my shoulders to stand it up. I dropped under it, got it overhead, but no lock out. The last two times including today, I was so out in front I couldn't even get it overhead. Then I tried 48.5, just to PR, but nothing. I almost had it, it was overhead, but too out in front so I couldn't hold it up to stand it up. I have a problem from being out in front and forward from the beginning of the movement. I need to keep my bar path tighter, and some how almost jump backwards to make sure I stay back. Every part of this movement is forward to me which just throws me off balance and can't get it. So my next steps are to start focusing on breaking down the snatch piece by piece. Saturday I think I'm going to work on some snatch balances, to start off with.
WOD:
5 rounds of:
50 double unders
12 pull-ups
13:05
Bill came up to me after this one and said "your double unders looked pretty hard today". Well, basicall I should've have done the double unders to begin with. With my foot issue I've been having, pretty sure it's Plantar fasciitis, I should've subed the DU's. BUT along with my foot issue, I haven't been eating all that well the last few weeks, so I can definitely start to feel the effects of that. I just felt super sluggish and off and the DU's just wore me out. However, there were quite a few times during the DU's, I just stopped becuase of my foot. So I should probably stay away from those for a few days. I was hoping my new CF kicks would magically get rid of the problem! :) The pull-ups were a struggle as usual. I would get sets of 3-4 to start then it would be 1's and 2's the rest of the way. Between the humidity making the bar all slippery and my lack of confidence in stringing more together, it was a rough one. Good news was I didn't tear my hands, and I was absolutely ecstatic about that!!
Cash-out: 3 x max ring dips on the purple band 7/7/7, then a bunch of rolling on my foot and stretching/mobility later on.
So here's to getting back on track with the diet after a few too many slip ups and getting back in action. Not worth feeling like crap all the time and especially during a wod! And here's to taking the first step tonight to make change happen! :)
Thursday, July 28, 2011
Jello legs
Yesterday was another hard day to stay awake at work. Some friends and I went to the Cubs vs Brewers game so I was running on 4 hours of sleep. And I’m the type that needs my sleep, at least 7 hours! So needless to say it was rough.
Strength/Speed: 2 Cleans @ 55% or 1RM OTM for 11:00 – 35kg
My left knee felt a little tight during this so I felt like I was compensating by using my right leg more. Other than that my pull felt great as well as how quick I was dropping under the bar into a full squat.
WOD # 1:
Complete 5 rounds for total reps of:
With 2:00 on the clock:
Run 400m
Max ball slams (30/20)
31
My first run was great coming in at 1:39, second was slower around 1:43, then it was 1:40, then 1:46 and finally 1:43. Obviously the slower I was the lesser amount of ball slams I got. My runs were strong until I got to the turnaround point and I was just dragging. My diet has not been helping, but it could’ve been a lot worse.
Since I’m leaving for California tonight, I decided to wait about 20-25 min then did a second wod last night….
WOD #2:
5 rounds of:
1 power clean (60/40)
3 hang cleans
2 jerks
200 ft sprint
2:00 rest
5 rounds of:
1 power clean (60/40)
3 hang cleans
2 jerks
200 ft sprint
11:02
I really liked this wod. I liked that it was heavy-ish with a short sprint. My sprints weren’t so much sprints after a certain point. But I think a lot of it had to do with the fact that this was my second wod in an hour. On fresh legs, I think I could get around 10:00. Hopefully we do this one again and it will be on fresh legs.
Strength/Speed: 2 Cleans @ 55% or 1RM OTM for 11:00 – 35kg
My left knee felt a little tight during this so I felt like I was compensating by using my right leg more. Other than that my pull felt great as well as how quick I was dropping under the bar into a full squat.
WOD # 1:
Complete 5 rounds for total reps of:
With 2:00 on the clock:
Run 400m
Max ball slams (30/20)
31
My first run was great coming in at 1:39, second was slower around 1:43, then it was 1:40, then 1:46 and finally 1:43. Obviously the slower I was the lesser amount of ball slams I got. My runs were strong until I got to the turnaround point and I was just dragging. My diet has not been helping, but it could’ve been a lot worse.
Since I’m leaving for California tonight, I decided to wait about 20-25 min then did a second wod last night….
WOD #2:
5 rounds of:
1 power clean (60/40)
3 hang cleans
2 jerks
200 ft sprint
2:00 rest
5 rounds of:
1 power clean (60/40)
3 hang cleans
2 jerks
200 ft sprint
11:02
I really liked this wod. I liked that it was heavy-ish with a short sprint. My sprints weren’t so much sprints after a certain point. But I think a lot of it had to do with the fact that this was my second wod in an hour. On fresh legs, I think I could get around 10:00. Hopefully we do this one again and it will be on fresh legs.
Monday, July 25, 2011
Mondays are awful!
It was more than rough getting back into the swing of things today. Mondays are by far the worst day of the week! I was super tired from the crazy event filled weekend and lack of sleep. Work was slow and the workout was rough today after my weekend of drinking...sheesh.
Speed: 2 front squats @ 55% of 1RM OTM for 11:00 37kg
These felt great. The last half I started with a full clean instead of power cleaning it and riding it down. Speed felt great, let's just hope this helps see some improvement in strength later on...
WOD:
5 rounds for time of:
10 burpees
20 KB swings (24/16)
30 box jumps (20")
goal 10:00-15:00
15:50
I was debating between A and RX because of the lack of better diet I had this weekend and I felt like I would be sluggish. Which I definitely was, I also know my box jumps suck and that would slow me down. I definitely moved slower than I would if my diet was better this weekend, but I think I did a pretty good. My box jumps have definitely improved because I'll get 10 in a row, but still room to grow. Hard one, but a good one!
Breakfast: 3 eggs and some strawberries, blueberries and raspberries
Lunch: 4 oz pulled pork, some roasted sweet potatoes, and a side salad with cucumber, tomato and pepper
Dinner: 4 oz burger with a slice of cheddar cheese and 2 TBS guac. small bowl of pineapple and 1oz cashews
Speed: 2 front squats @ 55% of 1RM OTM for 11:00 37kg
These felt great. The last half I started with a full clean instead of power cleaning it and riding it down. Speed felt great, let's just hope this helps see some improvement in strength later on...
WOD:
5 rounds for time of:
10 burpees
20 KB swings (24/16)
30 box jumps (20")
goal 10:00-15:00
15:50
I was debating between A and RX because of the lack of better diet I had this weekend and I felt like I would be sluggish. Which I definitely was, I also know my box jumps suck and that would slow me down. I definitely moved slower than I would if my diet was better this weekend, but I think I did a pretty good. My box jumps have definitely improved because I'll get 10 in a row, but still room to grow. Hard one, but a good one!
Breakfast: 3 eggs and some strawberries, blueberries and raspberries
Lunch: 4 oz pulled pork, some roasted sweet potatoes, and a side salad with cucumber, tomato and pepper
Dinner: 4 oz burger with a slice of cheddar cheese and 2 TBS guac. small bowl of pineapple and 1oz cashews
Sunday, July 24, 2011
Epic weekend
So Friday was my 24th birthday. Downside was I had to work, wish I could've taken off, but I have limited vacation days and since I'm taking next Friday off, I had to go in. Once I left work everything was much better. I headed to the Fort for a wod then had a CFF softball game and then some of us went to Bulldogs after for dinner.
Strength: Power Snatch 3-2-2-1-1-1 25-30-35-40-42-45fail
Again when it comes to anything "power" I have a mental block and can't put the E-brakes on. But Friday everything was off and I was coming forward again and not finding my heels so it just wasn't going to happen.
WOD:
Death by Tabata
8 rounds of
:20 deadlifts (125/85kg) (or 66.7% of your single rep max)
:10 rest
:20 burpees
:10 rest
95 reps
I used 75kg for the deadlifts on this one. Last time we did 85 in a wod, my back was destroyed. I just didn't feel like risking it. On top of that I used the weightlifting belt, just to be safe. that made burpees kind of awkward. But I'd rather be safe than sorry.
Early in the week I requested Bill to make an epic team saturday wod for my birthday. He didn't let me down. It was a fun one, and I think the element of rain added to it's greatness. He made an indoor version of the wod in case of rain, but I didn't like that as much, so I said embrace the rain! :)
In teams of 3:
2 rounds of:
4:00 AMRAP
5 tire flips
10 push-ups
4:00 AMRAP
10 sandbag shoulder to shoulder push presses
40 yard sandbag sprint
4:00 AMRAP
10 ball slams
10 pull-ups
*only completed rounds count
I was partnered up with Nicole and Craig and we got somewhere around 42 rounds. The sandbags were hard because they were flimsy and wet and hit me in the head and almost took out some earrings, just plain awkward. The sprints were nerve racking because i didn't want to wipe out, but made for some entertainment.
I loved the tire flip portion. It got tiring after awhile, but it was fun getting down and dirty. The pullups sucked because the bar was slippery from our hands and arms being wet. Overall this was a fun wod and a nice change of pace. I hope everyone had as much fun with it as I did.
After Team Saturday I went out on some friend's boat for party on the lake. Got some major sun once the clouds opened up. Crazy people out on that lake, too many people wearing not enough clothing, aka old women with pasties and men in speedos. but hey it was entertaining.
Later that night I met a couple friends for dinner then headed to Thirsty Whale to celebrate my bday with a bunch of my closest friends. I was so ecstatic to see how many people came. It made me feel super special and loved that everyone came! In the end there was probably around 30 people that showed up! I can't thank you all enough for taking part in my birthday and making me feel so blessed. I'm so thankful to have you all in my life! :)
Thursday, July 21, 2011
Over it.
Downright miserable day. Many of you know that I've been absolutely frustrated with my job and career choice and am considering going back to school. Today was the fourth day in a row I've had a complete breakdown at work. This guy came up to me to give me some work to do and I couldn't focus for the life of me, everything he said was jibberish. I didn't understand what he was talking about because it's some new weird technology they're developing and I need to do some random crap for it. When he left, I realized I didn't care to learn what he said and I had absolutely no interest. Obviously I'm going to do it because I have to, but it was just another slap in the face to show me how miserable I am. I absolutely hate it. The only reason I'm there is because of the money. I've thought long and hard about all of this for a good couple of months now, I've looked for different jobs, I've tried convincing myself...like I've been trying to do for the last 6 years that engineering is a good option for me, but I can't do it anymore. Looking back at my college career, I did not enjoy a single class I took related to engineering, I didn't enjoy any of my co-ops...I enjoyed some of the people, but definitely not the work, and I've been miserable since May 24th of last year when I started working there.
It's frustrating to no end that I don't feel like I have the support I need from the people I need it most. They all feel like I'm just giving up on engineering because I only graduated last year and that I'm wasting my education and that all I need to do is find a different job at a different company. I've looked online for different jobs that I could do and I've talked to other engineers about it. And all anyone can come up with is consulting because that interacts with people, and to me that doesn't sound fun. I don't care how things work, like I said...for the last 6 years I've been trying to convince myself that I do. I don't recall ever being super happy and ecstatic when ever anyone asked me what I was studying or what my degree is in. I'm not wasting my education...it's still going to be there, if I change my mind in 20 years I can go back to it. If anything it helped me realize this isn't the right fit for me right now. I don't want to design things and I don't want to do research. So I'm sorry if it's so wrong of me to want to make a change so I'm not miserable the rest of my life!
Strength/Speed: 3 Press @ 50% of 1RM OTM for 8:00 31kg
Not much to say about this. Light load working on speed of the movement. Shoulder felt good.
WOD:
400m run
300 double unders
400m run
11:54
I was a little worried about this one just because my left foot has been pretty tight lately. It helped that I took friday-sunday off and let it rest, but I knew the jumping, let alone the combination of jumping and running would really irritate it. About 100 double unders in and it started to cramp up on me, so needless to say that last 200 were pretty harsh. Due to that my du's were so not on today and I was stringing very random little sets together here and there. I think the most I got at one time was 35, pretty pathetic. At 250 I felt a little dribble, but I was determined to finish those last 50 and didn't have any other issues after that one. phew. shoulders were on fire and the other thing that fatigued the most aside from my foot cramp. First run was pretty solid, second was pretty slow. pretty happy with that time, but interested to do it again when my foot isn't acting up!
Thursday 7/21/11
Breakfast: 3 eggs and blueberries/strawberries
Lunch: chicken breast and 2 cups of mixed veggies
Snack: larabar
Dinner: chicken sausage with some roasted green beans and potatoes
Dessert: 1/2 coconut milk ice cream
Let's hope tomorrow's a better day...blah.
It's frustrating to no end that I don't feel like I have the support I need from the people I need it most. They all feel like I'm just giving up on engineering because I only graduated last year and that I'm wasting my education and that all I need to do is find a different job at a different company. I've looked online for different jobs that I could do and I've talked to other engineers about it. And all anyone can come up with is consulting because that interacts with people, and to me that doesn't sound fun. I don't care how things work, like I said...for the last 6 years I've been trying to convince myself that I do. I don't recall ever being super happy and ecstatic when ever anyone asked me what I was studying or what my degree is in. I'm not wasting my education...it's still going to be there, if I change my mind in 20 years I can go back to it. If anything it helped me realize this isn't the right fit for me right now. I don't want to design things and I don't want to do research. So I'm sorry if it's so wrong of me to want to make a change so I'm not miserable the rest of my life!
Strength/Speed: 3 Press @ 50% of 1RM OTM for 8:00 31kg
Not much to say about this. Light load working on speed of the movement. Shoulder felt good.
WOD:
400m run
300 double unders
400m run
11:54
I was a little worried about this one just because my left foot has been pretty tight lately. It helped that I took friday-sunday off and let it rest, but I knew the jumping, let alone the combination of jumping and running would really irritate it. About 100 double unders in and it started to cramp up on me, so needless to say that last 200 were pretty harsh. Due to that my du's were so not on today and I was stringing very random little sets together here and there. I think the most I got at one time was 35, pretty pathetic. At 250 I felt a little dribble, but I was determined to finish those last 50 and didn't have any other issues after that one. phew. shoulders were on fire and the other thing that fatigued the most aside from my foot cramp. First run was pretty solid, second was pretty slow. pretty happy with that time, but interested to do it again when my foot isn't acting up!
Thursday 7/21/11
Breakfast: 3 eggs and blueberries/strawberries
Lunch: chicken breast and 2 cups of mixed veggies
Snack: larabar
Dinner: chicken sausage with some roasted green beans and potatoes
Dessert: 1/2 coconut milk ice cream
Let's hope tomorrow's a better day...blah.
Tuesday, July 19, 2011
Rowing Sandwhich
Kind of sleepy today and another boring day on the job, makes for a long day. Doesn't help that I'm super excited for this weekend, so that's all I can think about!
Strength/Speed: 2 cleans @ 50% of 1RM OTM for 12:00 - 32.5kg
I was super stoked about this strength today. I've really been working on my second pull, dropping under the bar fast, and getting my elbows around fast. So this speed work was perfect. My legs got a little tired at the end from all the wall balls yesterday, but really enjoyed this today. Even if it was 97.7 degrees in the Fort!
WOD:
500m row
50 pull-ups
500m row
9:05
I wasn't looking forward to this, due to the heat/humidity and how much it would suck holding onto the bar and I didn't want to tear my hands. So I made some "gymnastic grips" out of tape. My rowing has kind of gone down hill and I'm not as efficient as I used to be. Need to get back on track with that. My pull-ups were in sets of 3 and 2 all the way through with a couple sets of 4 in there. I couldn't hold onto the bar for long it was so slippery even with the grips. The bar was so hot that it like melted the tape and left some residue on the bar. oops..I tried getting it off. Not the greatest time, but happy I didn't tear my hands!
Cash out: 3 x max handstand hold 1:00/:45/:54 and lots of mobility
Tuesday 7/19/11
Breakfast: 3 eggs 5 sausage links, strawberries and blueberries
Lunch: pork stirfry
Snack: larabar and some nutty granola
Dinner: 4 oz chicken breast, some carrots and cucumber
Dessert: 1/2 cup coconut chocolate chip ice cream
that coconut milk ice cream was delish. I used agave instead of the palm sugar. but it totally hit the spot since I've been craving ice cream like crazy on these hot days!
Strength/Speed: 2 cleans @ 50% of 1RM OTM for 12:00 - 32.5kg
I was super stoked about this strength today. I've really been working on my second pull, dropping under the bar fast, and getting my elbows around fast. So this speed work was perfect. My legs got a little tired at the end from all the wall balls yesterday, but really enjoyed this today. Even if it was 97.7 degrees in the Fort!
WOD:
500m row
50 pull-ups
500m row
9:05
I wasn't looking forward to this, due to the heat/humidity and how much it would suck holding onto the bar and I didn't want to tear my hands. So I made some "gymnastic grips" out of tape. My rowing has kind of gone down hill and I'm not as efficient as I used to be. Need to get back on track with that. My pull-ups were in sets of 3 and 2 all the way through with a couple sets of 4 in there. I couldn't hold onto the bar for long it was so slippery even with the grips. The bar was so hot that it like melted the tape and left some residue on the bar. oops..I tried getting it off. Not the greatest time, but happy I didn't tear my hands!
Cash out: 3 x max handstand hold 1:00/:45/:54 and lots of mobility
Tuesday 7/19/11
Breakfast: 3 eggs 5 sausage links, strawberries and blueberries
Lunch: pork stirfry
Snack: larabar and some nutty granola
Dinner: 4 oz chicken breast, some carrots and cucumber
Dessert: 1/2 cup coconut chocolate chip ice cream
that coconut milk ice cream was delish. I used agave instead of the palm sugar. but it totally hit the spot since I've been craving ice cream like crazy on these hot days!
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