So I kind of took a hiatus from working out and blogging. Bill and Jennie took a little weekend getaway, so I coached all the evening classes on Friday and the morning classes on Saturday. That left no time for me to workout. But I think it came at the right time. I think with how not-so-great my performances were last week, my body was telling me it needed a rest. So I took full advantage of it. Going back to the gym felt great today, and I was ready to get after it! It was a hot one, which I think took away from how well I could've done, but I liked it. Even though I ended in a puddle of my own sweat...
Strength: Push Press 5-5-5 34-39-45
My shoulder felt good today. I'm hoping that means the 30 minutes of torture from Heather last week paid off! It got kind of tight/sore on the last set, but it didn't bother me as much as it normally does overhead. Bill commented I need to open up my hips more when I finish overhead, so that's something to work on next time.
WOD:
15:00 AMRAP Of:
10 push-ups
15 wall ball shots (20/14)
20 KB Swings (24/16)
5+30
Looking at the other girl's scores I was hoping to come in around the 5-6 round mark and I did just that. There were many times I stopped to wipe of my hands because I almost threw the kettle bell over my head, or I stopped to shake out my arms to make sure each and every one of my push ups were chest to deck, no worming, no hips touching the ground. I think I only did that on one and I made it up to make sure it was legit. For some reason my wall balls haven't been as good as usual, I had to break those up a bit. But overall I'm pretty happy with this wod and how I held up. But it does sometimes amaze me the scores other people get.
FOOOOD
Monday 7/18/11
Breakfast: 3 eggs 4 sausage links
Lunch: 4oz hamburger with 3 TBS guac and 1cup roasted veggies (onions, peppers, zucchini, mushrooms)
Snack: half a larabar, some pineapple chunks and nutty granola
Dinner: Pork Stirfry
Monday, July 18, 2011
Thursday, July 14, 2011
Distractions
Today was a not so awesome day. Full of emotions, yuck. Had an emotional break down at work about what I want to do with my career and whatnot. Need to talk to a lot of people and figure out what's the best move...blah. Headache all day because of the stress/frustration.
Strength: Hang Power Snatch 3-2-2-1-1-1 25-30-35-40-43PR-45fail-45fail
I felt like I've really been working on my second pull and that I should see some improvement on this one, which I did, but only by 1KG. I almost had 45kg but landed to deep in the squat for it to count as a power snatch. And the other one my bar path was out too far in front. More stuff to work on...
WOD: 15:00 AMRAP of:
35 double unders
3 Dead lifts (60-67% of 1RM) 65kg
12+17
This wod I was full of distractions. Every time I jumped rope I got a throbbing feeling in my head. Awesome. Then I was having the female peeing issues while doing double unders. Double Awesome. Dead lifts I was really trying to focus on keeping my back tight, since I don't want to tweak it now that it's finally back to normal. I really fell short with this wod. I think without my awesome distractions I could've easily gotten 15 rounds. But my head was not with it and my double unders weren't there either. Just another off day....
Thursday 7/14/11
Breakfast: 1.5 cups chili, 3oz blueberries, 5 strawberries
Lunch: 4oz burger and 1.5 cups veggies
Snack: larabar
Dinner: 4 oz tilapia, 1 cup mixed veggies, zuchinni, peppers and onions. 1/2 cup roasted sweet potatoes
Dessert: watermelon and 3 squares dark chocolate
Strength: Hang Power Snatch 3-2-2-1-1-1 25-30-35-40-43PR-45fail-45fail
I felt like I've really been working on my second pull and that I should see some improvement on this one, which I did, but only by 1KG. I almost had 45kg but landed to deep in the squat for it to count as a power snatch. And the other one my bar path was out too far in front. More stuff to work on...
WOD: 15:00 AMRAP of:
35 double unders
3 Dead lifts (60-67% of 1RM) 65kg
12+17
This wod I was full of distractions. Every time I jumped rope I got a throbbing feeling in my head. Awesome. Then I was having the female peeing issues while doing double unders. Double Awesome. Dead lifts I was really trying to focus on keeping my back tight, since I don't want to tweak it now that it's finally back to normal. I really fell short with this wod. I think without my awesome distractions I could've easily gotten 15 rounds. But my head was not with it and my double unders weren't there either. Just another off day....
Thursday 7/14/11
Breakfast: 1.5 cups chili, 3oz blueberries, 5 strawberries
Lunch: 4oz burger and 1.5 cups veggies
Snack: larabar
Dinner: 4 oz tilapia, 1 cup mixed veggies, zuchinni, peppers and onions. 1/2 cup roasted sweet potatoes
Dessert: watermelon and 3 squares dark chocolate
Wednesday, July 13, 2011
Sleepy
Had to drive myself to work today...which means no naps in the car for me! :( wah wah A little sleepy tonight that's for sure, but I'll manage. I could tell I was sleepy since I kind of dozed off while getting my massage from Heather!
Strength/Speed: 3 Jerks @ 60% of 1RM (36kg) OTM for 7:00
Shoulder actually felt pretty good for the most part. Last two rounds it started to cause issues, but overall pretty good. I was really concentrating on dropping under the bar and working on my split...still needs lots of help!
WOD:
10 T2B
20 Burpees
300m row
40 Wall ball shots (20/14)
300m row
20 burpees
10 T2B
9:02
I was actually looking forward to this wod. As much as I hate T2B, it was a minimal amount so I figured I could get through them in a decent amount of time. And for the first time EVER, I figured out how to kip them and got the first 6 straight! Wowza! Then it was singles...haha. Burpees were fine the first set and the second set was a little slower. Same with the rows, first was decent and the second was about 6 seconds slower. Was hoping to make up some time here, but since I can't figure out how to row so I don't feel it in my quads...it didn't work too well. Wall balls were just awful, normally I can fly right through these, but not today. We haven't done these in awhile so it was ugly. It was like 15-5-2-3-5-5-2-3, I was hoping to do two sets of 20, but that didn't happen. Oh well. I was please with my time since the goal was 7:00-10:00. I'd like to see this one again in the future to compare.
Cashout: 3 x max ring dips with purple band 8/8/8
Then I got a massage from Heather...which was torture, but my shoulder needed it. It's so freaking tight it's going to take a few sessions to fix. sheesh.
Wednesday 7/13/11
Breakfast: 3 eggs, 1oz almonds, 1oz pecans, 3oz blueberries 4 strawberries
Lunch: 4oz hamburger with 1 slice cheddar cheese 2 cups broccoli
Dinner: bowl of spaghetti squash and meat sauce
Dessert: 1 square dark chocolate and some watermelon
Strength/Speed: 3 Jerks @ 60% of 1RM (36kg) OTM for 7:00
Shoulder actually felt pretty good for the most part. Last two rounds it started to cause issues, but overall pretty good. I was really concentrating on dropping under the bar and working on my split...still needs lots of help!
WOD:
10 T2B
20 Burpees
300m row
40 Wall ball shots (20/14)
300m row
20 burpees
10 T2B
9:02
I was actually looking forward to this wod. As much as I hate T2B, it was a minimal amount so I figured I could get through them in a decent amount of time. And for the first time EVER, I figured out how to kip them and got the first 6 straight! Wowza! Then it was singles...haha. Burpees were fine the first set and the second set was a little slower. Same with the rows, first was decent and the second was about 6 seconds slower. Was hoping to make up some time here, but since I can't figure out how to row so I don't feel it in my quads...it didn't work too well. Wall balls were just awful, normally I can fly right through these, but not today. We haven't done these in awhile so it was ugly. It was like 15-5-2-3-5-5-2-3, I was hoping to do two sets of 20, but that didn't happen. Oh well. I was please with my time since the goal was 7:00-10:00. I'd like to see this one again in the future to compare.
Cashout: 3 x max ring dips with purple band 8/8/8
Then I got a massage from Heather...which was torture, but my shoulder needed it. It's so freaking tight it's going to take a few sessions to fix. sheesh.
Wednesday 7/13/11
Breakfast: 3 eggs, 1oz almonds, 1oz pecans, 3oz blueberries 4 strawberries
Lunch: 4oz hamburger with 1 slice cheddar cheese 2 cups broccoli
Dinner: bowl of spaghetti squash and meat sauce
Dessert: 1 square dark chocolate and some watermelon
Tuesday, July 12, 2011
Blah
So due to yesterday's awesome festivities and the power outage I couldn't make it to the Fort. Mom and I ran around searching for ice to put all our refrigerated stuff in coolers. We cooked a bunch of stuff on Sunday, so we didn't want it all to go to waste!
Strength: Front Squat 6-4-3-2-1-1 34-40-47-54-60-70fail-70fail
Pretty disappointed today. Second movement in the last week I haven't been about to PR on. I was ok with not doing it on my Press, bc that just sucks, but my front squat?! really?! blah. I got out of the hole and slightly back above parallel and just couldn't stand it all the way. Don't know what the issue is, but pretty flippen frustrating!
WOD:
4 rounds:
With 4:00 on the clock complete:
5 Power Cleans (70/50)
10 Box jumps (24")
400m run
rest the time you have remaining goal 2:00-2:30 per round
I scaled to A which had the same number of reps but were 200m runs and my times were 2:12/2:09/2:12/2:10.
I knew the cleans would be kind of heavy and the box jumps would be my slowest part and my 400m run is around 1:40ish. So I decided to scale and do the 200m runs. I knew I would be able to get the rounds finished in a respectable time that way. One of my cleans I didn't loosen my grip at the top and kind of tweaked my left wrist. just another thing to deal with and put icing on the cake for today. blah...tomorrow's a new day I guess...
Today's Eats
Breakfast: 3 eggs, 2.5 oz turkey burger, 3oz blueberries
Lunch: big bowl of spaghetti squash and meat sauce
Snack: cashew larabar
Dinner: 3oz pork tenderloin 1.5 cups mixed veggies
Dessert: watermelon and mango
Strength: Front Squat 6-4-3-2-1-1 34-40-47-54-60-70fail-70fail
Pretty disappointed today. Second movement in the last week I haven't been about to PR on. I was ok with not doing it on my Press, bc that just sucks, but my front squat?! really?! blah. I got out of the hole and slightly back above parallel and just couldn't stand it all the way. Don't know what the issue is, but pretty flippen frustrating!
WOD:
4 rounds:
With 4:00 on the clock complete:
5 Power Cleans (70/50)
10 Box jumps (24")
400m run
rest the time you have remaining goal 2:00-2:30 per round
I scaled to A which had the same number of reps but were 200m runs and my times were 2:12/2:09/2:12/2:10.
I knew the cleans would be kind of heavy and the box jumps would be my slowest part and my 400m run is around 1:40ish. So I decided to scale and do the 200m runs. I knew I would be able to get the rounds finished in a respectable time that way. One of my cleans I didn't loosen my grip at the top and kind of tweaked my left wrist. just another thing to deal with and put icing on the cake for today. blah...tomorrow's a new day I guess...
Today's Eats
Breakfast: 3 eggs, 2.5 oz turkey burger, 3oz blueberries
Lunch: big bowl of spaghetti squash and meat sauce
Snack: cashew larabar
Dinner: 3oz pork tenderloin 1.5 cups mixed veggies
Dessert: watermelon and mango
Sunday, July 10, 2011
Weekend Review
This weekend was super crazy. So crazy I haven't had a chance to write about Friday or Saturday. Friday I was gone all day until about 10:30 PM. Long day! Yesterday I was running around from 7:45 am to 2am! even longer day! But it was a great weekend full of celebrations for great people. With that said, my diet was nowhere near 100% paleo. I kind of have been hitting this conclusion of "i don't want a diet to run my life and ruin my chances of enjoying myself." So yesterday I had two wedding receptions and a birthday party. I was good at the birthday party. First reception I had a few beers and a cookie along with some pork and corn, not so bad. At the second reception I had a crazy amount of delicious food. Chicken and mushroom skewers, two small pieces of this sausage pizza that was on like a chibata bread, salad, steak, chicken, roasted veggies, and 2 small spoon fulls of mashed potatoes (best ones i've ever had!) and then the dessert....I'm a sucker for sweets...small piece of cheesecake with berries and chocolate and a small piece of chocolate peanut butter pie...and 3 martinis. Anyone who was at that reception can attest to me when I say "small" because it was given in certain proportions. Obviously not like one bite, but enough to fit the craving and be satisfied. I was definitely stuffed, but it was all delicious. I've come to the conclusion that I don't do this EVERY weekend or multiple times a week, so it won't completely make me "fall off the wagon". I'm not going to beat myself up for enjoying myself. But I'm also not going to continue to indulge ALL the time. Onto the workouts..
Friday:
Strength: Press 6-4-3-2-1-1 21-25-30-34-38-43fail-42.5fail
Press sucks. I haven't been able to PR on this in a long time. Can't get past my 42kg. Frustrating, but one of those things I have to deal with and continue to work on.
WOD: 125KB swings for time *at the top of every minute complete 5 burpees...start the wod with burpees. 6:25
Before the WOD started Bill came up to me and said if I reach around 5:30 and I finish my 100 swings (which was the prescribed wod) to go to 125. I hit my 100 just before 5:30 so I continued on to 125. My shoulders were smoked so the burpees slowed down, but my swings felt great.
Saturday Oly Class:
Hang clean 25(5)-30(4)-35(3)-35(3)-40(3)-45(3)-50(1)
I really wanted to work on my second pull and getting my elbows around faster. My elbows have prevented me from many heavier cleans, so it was time to pick my clean apart and work on it piece by piece. My speed got a little better with the lifts, not where I want it to be, but seeing improvement. I'm very happy with how I've been dropping under the bar in the squat and how that's changed with much work!
Team Saturday
In teams of 4 or 5 complete
8 X 400m run or 500m row
one person runs at a time while the others complete
125 Double unders
30 unevenly weighted step ups (20") (24kg/16kg KB)
30 Body rows
1 person completes each station, everyone doesn't have to do everything, pick and choose as you go. We were the winning team ending a little over 21:00. I got to work with Kim, Alex, John, and Ryan P. They were a great team to work with even though we messed up a couple times and actually ended up doing some extra work but in the end it was a great workout.
Time to relax with a movie and some fruit then hit the hay. Back on track with my diet today! :)
Friday:
Strength: Press 6-4-3-2-1-1 21-25-30-34-38-43fail-42.5fail
Press sucks. I haven't been able to PR on this in a long time. Can't get past my 42kg. Frustrating, but one of those things I have to deal with and continue to work on.
WOD: 125KB swings for time *at the top of every minute complete 5 burpees...start the wod with burpees. 6:25
Before the WOD started Bill came up to me and said if I reach around 5:30 and I finish my 100 swings (which was the prescribed wod) to go to 125. I hit my 100 just before 5:30 so I continued on to 125. My shoulders were smoked so the burpees slowed down, but my swings felt great.
Saturday Oly Class:
Hang clean 25(5)-30(4)-35(3)-35(3)-40(3)-45(3)-50(1)
I really wanted to work on my second pull and getting my elbows around faster. My elbows have prevented me from many heavier cleans, so it was time to pick my clean apart and work on it piece by piece. My speed got a little better with the lifts, not where I want it to be, but seeing improvement. I'm very happy with how I've been dropping under the bar in the squat and how that's changed with much work!
Team Saturday
In teams of 4 or 5 complete
8 X 400m run or 500m row
one person runs at a time while the others complete
125 Double unders
30 unevenly weighted step ups (20") (24kg/16kg KB)
30 Body rows
1 person completes each station, everyone doesn't have to do everything, pick and choose as you go. We were the winning team ending a little over 21:00. I got to work with Kim, Alex, John, and Ryan P. They were a great team to work with even though we messed up a couple times and actually ended up doing some extra work but in the end it was a great workout.
Time to relax with a movie and some fruit then hit the hay. Back on track with my diet today! :)
Thursday, July 7, 2011
Nancy
For only being a four day week...it sure as heck is one very long week. I'm so ready for tomorrow to be over with!
Strength: 2 Dead lifts @ 60% of 1rm on the minute for 10:00. 65kg
Nothing special to say about this. We were working on speed while keeping good form, so my main focus was not to hurt my back again. Overall feeling good!
WOD: "Nancy"
5 rounds of:
400m run
15 OHS (40/30)
16:16
I was shooting for somewhere in the 15:00 mark, but my runs were pretty slow today. And I took some time getting back to the door for my runs since I was out in the driveway. But mainly my runs could've been faster, I was kind of disappointed in that. the first three rounds of OHS were unbroken and the last two sets I did 10-5. Major improvement from last July where I did this with the 15kg bar and got 15:52. I'd say that's a bit of improvement! :)
Cash out: 3 x max pullups with red band 5/4/4 and a bunch of mobility
Thursday 7/7/11 - Day 19
Breakfast: 3 eggs with 3 slices of Canadian Bacon, 1oz almonds, 1oz pecans, 3oz blueberries 5 strawberries
Lunch: 5.5oz chicken breast with 1.5 cups veggies
Dinner: 3 cups of greens with 4oz ground beef, peppers, a little avocado
Strength: 2 Dead lifts @ 60% of 1rm on the minute for 10:00. 65kg
Nothing special to say about this. We were working on speed while keeping good form, so my main focus was not to hurt my back again. Overall feeling good!
WOD: "Nancy"
5 rounds of:
400m run
15 OHS (40/30)
16:16
I was shooting for somewhere in the 15:00 mark, but my runs were pretty slow today. And I took some time getting back to the door for my runs since I was out in the driveway. But mainly my runs could've been faster, I was kind of disappointed in that. the first three rounds of OHS were unbroken and the last two sets I did 10-5. Major improvement from last July where I did this with the 15kg bar and got 15:52. I'd say that's a bit of improvement! :)
Cash out: 3 x max pullups with red band 5/4/4 and a bunch of mobility
Thursday 7/7/11 - Day 19
Breakfast: 3 eggs with 3 slices of Canadian Bacon, 1oz almonds, 1oz pecans, 3oz blueberries 5 strawberries
Lunch: 5.5oz chicken breast with 1.5 cups veggies
Dinner: 3 cups of greens with 4oz ground beef, peppers, a little avocado
Wednesday, July 6, 2011
Sucky Shoulders Round 2
Yesterday and today had a pretty similar feel to it. Fast busy morning, then a terribly slow afternoon. I’ve been working on this demo to impress the CEO’s over in Connecticut and boy are they picky. Oh well, hopefully it turns out the way we planned. Now I need to find more work to do. If I don’t have work, I spend time researching about mechanical engineering. I’m determined to find something I want to do, but it’s pretty hard and rather frustrating…
Anyway, yesterday was pretty much my most hated day at the gym. EVERYTHING was upper body work and with the way my shoulder has irritated me lately, I was not looking forward to it.
Strength: 3 Jerks on the 1:00 for 7:00 at 55% of 1RM – 35kg
I was hoping my right shoulder would eventually warm up during this, but it never happened. I’m contemplating getting some ART work done on that shoulder because I don’t think I’m going to be able to fix it on my own..
WOD: “JT”
21-15-9 reps of:
Handstand Push-ups (box)
Ring dips (purple band)
Push-ups
12:13
Like I said EVERYTHING was upper body. Normally I would do my HSPU in the bands because I feel as though I get a better range of motion that way, but due to the amount of people in the class and the amount of reps, I don’t think I would’ve been able to finish. Dips were better than the last time, but my push-ups were pretty weak. Shoulder didn’t feel too hot after this one, but I made it through. I never got tired, like heavy breathing tire during this one, just pure shoulder fatigue. Yuck.
My Eats
Tuesday 7/5/11 - Day 17
Breakfast: 3 eggs 6 sausage links and 4oz blueberries
Lunch: a bunch of steak cabobs...with peppers, onions, and mushrooms. 1oz almonds and 1 oz pecans
Snack: apple pie larabar
Dinner: 5 oz chicken 3oz brussel sprouts and a side salad
dessert: 5oz watermelon
Wednesday 7/5/11 - Day 18
Breakfast: 3 eggs, 1oz almonds, 1oz pecans, 4oz blueberries
Lunch: a bunch of steak kabobs
Snack: 1oz almonds and 5 strawberries
Dinner: steak fajitas with lettuce, pico de gally, onions, peppers, and guac
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