Training @ 6am:

*Sleep at 11:30 last night. Not ideal. Had a tall iced redeye on my way in, it got me going, but I really need to get to bed earlier. Oh well.


*Right side of my back and my left hip feel tight. Probably from volume this week. Getting a massage at 3:30 today, YES.

Hit the lax ball and foam roller, then did the group warmup. Include gastro/soleus stretch, 1min each leg, and 90/90 box stretch (which is when I noticed my left hip was tighter than my right)

1 minute single leg squat hold, each leg.

Metcon: NANCY

5 rounds
400m run
15 OHS @ 65#
=19:17

First time doing this totally RX'd! I'd done the RX'd weight before but only for 3 rounds. Really pleased that I got sub-20. Also made a committment to myself that each run would be unbroken, and they were - although they felt SLOOOOOOWWWWW. First three sets of OHS were unbroken. Could feel fatigue in my glutes from yesterday. Also was pinching something in my left hand that made it get tingly but a few hours later it seems to have gotten back to normal.

After the WOD I had ground turkey and pureed pumpkin w/ ghee.

Day Off...

....of work. Sometimes it needs to happen.

Got a lot of sleep, I think. Room was nice and cold (love love LOVE sleeping with AC blasting). Could have slept longer but wanted to hit the 8am. Had 2 shots espresso beforehand, otherwise fasted.


Snatch Balance, Snatch Balance + OHS
Worked up to 60#, did 5 sets

Wasn't thrilled with how this felt. I didn't feel strong in the receiving position (felt like i was wobbling a lot) and I really hated lowering the bar back onto my neck with a snatch grip. Thought I'd be working at a much higher weight than this too. Snatch and OHS quite disproportionate to other lifts. Not for long though. Oh well. Can't win them all.

Metcon: 10-9-8-7-6-5-4-3-2-1

20" box jumps
pullups (mini band)

=11:00

Proud of myself for repping the box jumps really well! Got really hung up on the pullups. I mean, we've done a lot of pullups in the past week. Need to throw weighted pulls into the mix again to get my strength back up.

There are a few easy skill things I want to work on for the immediate future (like, the next month) just to see how a simple grease the groove program could help me. For example:

kipping pullups, set of 10 for time (work on stringing them together)
handstand holds for time (work to freestanding)
burpees, speed sets of 10
pushups, sets of 10 working up to sets of 15


So, I'm just going to do my best with these and pick one to throw in as a cash out at the end of each workout.

Food has been - omelette with peppers, onions, avocado, and bacon + fruit + coffee for brunch at 11. Snacked through the afternoon on coconut flakes, a larabar, frozen blueberries and coconut milk. making dinner now - chicken, sweet potato, onion, asparagus. Feel really snacky and drowsy today.

Day 30.

Sleep: Not sure, felt a little sleepy when I woke up to train this morning at 5:20. It was at least 10 when I got into bed. Probably 11 when I fell asleep.

Iced coffee before training.

3 rounds @ 75#:
10 overhead squat
10 front squat
10 back squat
20 pistols (to 2 stools, with PVC assistance, gotta get better at ROM on these)

=15:57

OHS were beautiful. Snatched to overhead each round and did all but the 3rd round unbroken. Bailed spectacularly on the 10th rep of the 3rd round then resnatched/muscled it up to finish.
Lower back got real tight on the front squat. Didn't like that much.
Pistols make me want to cry.
Pretty sure my legs hate me right now.

First meal (lunch):

1/2 cucumber with salt

leftover spaghetti squash with marinara and ground beef over spinach. Not sure how much, but I'm starving and really looking forward to eating all of it.

Water: Lots.

Sun: Laid out on Cooper River for about 45 minutes with Elena. Direct sunlight. Felt AWESOME.

Snack: NONE. Whoa. Wanted a chocolate chip cookie reallyreallyreallyreally bad.

Dinner: Salmon, sauteed sweet potatoes, green peppers.

10/16/10 11am

Nancy (5 rds of 400m run/15 OHS @ 65#)

First time trying this with the RX'd weight but I decided to stick to 3 rounds, just because I'm going to be in the gym a lot for the next couple of days before the wedding.

3 rounds in 14:08

Last time I did 5 rounds @ 45# in 20something, so I'm pretty sure I was on par to match that. OHS were no problem really, did all straight through. The heavier weight did a number on my legs though. The runs were sooooo slow.

After, I decided to try some heavier OHS just to see. Threw 85x3 up with no problem. Ready to go heavy.

10/17/10
9am @ CFCC

GRACE (30 C&J @ 85#)
4:48

First time attempting this RX'd. Done in sets of 5. I feel great about this. RX's girl/benchmark workout COMPLETE.

Quote:

3/1/10 6:30 PM

"Grace"
30 power cleans + push jerks [from the floor w/ 75#]
=9:10

This was harder than I thought it would be. So yeah. I also am a little nervous that I lost count and maybe did a few less than 30.

9/8/10 6am @ CFCC
Sweet Potatoes & Whey + CINNAMON beforehand (OM NOM NOM)

Warmup: full body + some pec stretches, worked on my legs with the Stick.

Strength: Overhead Squat, Heavy triples
35x3, 45x3, 55x3, went for 65 and got this weird stabbing horrible pain at the base of my right pinky finger. Have commenced to googling this and will report back. I'm SO ****ED. I KNOW I can do SO much heavier with these. But I was really excited to get to do them again, I missed them.

Metcon: NANCY
5 rounds for time -
400 m run
15 OHS @ 45#
= 20:06

65# was RX'd - I could have done this. Effing finger. Next time. Was debating whether to even use the bar because of the pain in my hand but I seriously had to, mentally. Ugh.

HOWEVER. I finished it! Last time I did Nancy, it was a world of suck, and the OHS's were what did it. Blurry vision, numb hands, etc. This time the OHS was the EASY part. DAMN THE HAND. The runs were just...you know. Every time I was counting steps and trying to go faster but I am proud to say I did not ever stop! All runs unbroken. All OHS unbroken. Next time this **** is RXd baby.

Nancy WENT. It was not my day.

First of all, i was all set to go with my running and my OHSs after watching the 5:30 group basically kill it on all counts. But then I ended up being by myself at 6:30, which is no fun because I'm competing against myself, and myself is a lazy ***.

THEN it started to rain and lightning, and Greg and I were like, okay rain and lightning + giant metal bar overhead is probably a bad decision. So we lugged all the bars upstairs and I commenced to my sub: 500 meters rowing for each 400 meter run. KILL ME NOW.

So I did:

For time, 5 rounds
500 meter row
15 OHS, 45#

I made it through one round and started to get dizzy/blurry vision and numb hands after the OHS. Maybe I was holding my breath too long or something, but it was no good. Fought through the next couple rounds but my rests were SO long between OHS and rowing while I tried to make the spots in front of my eyes stop. Finally Greg told me we were capping it at 25 minutes.

4 rounds=24:40

Ugh. Oh well, as Greg said, it was still 25 minutes of hard work. My poor arms were sore from thrusters the other day, and I know they'll be crying tomorrow. At least I know that my showing HAS to be better next time right?

Moral of the story, I think rowing is way harder than running.