RECOVERY!

Fun weekend. Do not go dancing in heels the night after heavy deads. Squat days are getting HARD.

Warmup - 2x10 back squat, empty bar (plus assorted mobility work)

Strength: 7x4 back squat @ 90% of 1RM (165#)
Got through all the sets although got called on a few for depth. Really working on stabilizing my core.

Assistance:
Supersetted strict pullups (double mini band)/weighted pushups (10#)
6/5, 4/5, 6/6
*Should have warmed up more for those, shoulders felt tight. Sad that I don't have more quantity here but I like those weighted pushups.

5x10 romanian deadlifts @125#. Fast and easy. I do feel the right side of my back working more here. Need to open up my hips during warmup to compensate for spine.

60 abwheel rollouts - I did partial ROM rollouts for the first time! Stopped at 30 though, no need to be stupid. Glad I can start to work these in. Surprisingly feel this a lot in my traps, not so much in my abs. Will continue to work on it.

Starvingstarvingstarving last night.

Mondays are Squat Days.

Still a little stiff from the deadlifts on Saturday, and don't feel like I ate enough or slept enough the night before this.



Warmup: 3x10 backsquats, 45# barbell, mobility work.

Lift:
Back Squat - 6 sets of 5 @ 87% of 1RM (160#)
All sets felt smooth and pretty fast, considering that 160# was my 1RM fairly recently. Felt like my immediate recovery from my work sets was a lot better than it was last week. The lifts were hard, but I didn't want to die the way I did before. Awesome.

Assistance Work:
Supersetted - Strict Pullups on light band, 1RSF & Strict Pushups, 10#, 1RSF
I forget my numbers but they were nothing spectacular, my shoulders were a little smoked. Something like 6,6,5.

Romanian Deadlifts @ 125# - 4x12 (these felt much more smooth than last week too)

Ab walkouts - 30.

Squattus Maximus

7/8
5x3 squat jumps
6x5 back squats @ 85% of 1rm (155)

Supersets:
A: strict chinups, 1rsf
B: band rows, 20
3 sets, used mini band for first set then switched to light. Pullups went fast: 5,4,4. Biceps burned on the band rows (used mini)

A: weighted pushups (10#), 1rsf: 7,6,5
B: Romanian deadlifts, 12@125#

1RSF= 1 rep shy of failure

50 abwheel rollouts. I subbed 25 walkouts. Must get proficient at the abwheel.

My body is destroyed. I ate 2 eggs, some strawberries and bell peppers before and turkey and an apple as soon as I could after. Very tired.

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.

Sleep: eh. Crazy thunderstorms on and off last night kept me restless.

Training:

FRAN
21-15-9
Thrusters@ 65#
Pullups (mini band)
=9:55

PR! And only a few weeks since last time we did Fran. Pullups were slow. Thrusters felt really strong.

Food: all on the run. Chicken salad and green beans from whole foods for lunch, burger with onions, bacon, and guacamole for dinner.good stuff

A Good Day.

Working from home today so got to go to the 9am session, a rare treat.

Stayed up way too late last night watching movies in bed (guilty pleasure). 

Had coffee and lots of seltzer this morning before the session.

Warmup: foam roll (poor glutes from yesterday although they aren't as bad - yet - as I thought they'd be)

inchworms, high knees, butt kicks, skip for height/length, over/under the fence

Strength: BACK SQUAT

*We haven't squatted in awhile so we were working up to an easy single.

45, 75, 95, 115, 135, 155, 165, 175 - PR!

Really pleased with this because it was easy and fast, and we haven't back squatted in a reeeally long time. I used my new shoes and focused on staying tight in the core through the bottom and spreading the floor with my feet. It obviously helped.

Metcon: Every minute for 10 minutes, complete 2 unassisted kipping pullups

THIS IS HUGE. This is the first time I've ever used unassisted pullups in a metcon. I was ECSTATIC! And they were easy, the first 8 sets were actually strung together. Really focused on descending carefully to protect my shoulder. These weren't really kipping in the traditional sense, more like using momentum to get me over the bar, then coming back under control, then swinging into the next one.

Thursday.

Today my goals are:

Eat clean

Train

8 hours of sleep

Do laundry

Clean my closet

Write one outcome story
Take supplements
Drink 80 ounces water

I've accomplished:

Clean eating - Fasted til about 1:30, 2 cups of coffee in the morning. Broke fast with 4 Paleostix, about 1 cup strawberries, and one orange bell pepper eaten raw.

Training - happening at 5:30. AMRAP 20 minutes of 400m run/7 strict pullups/7 pushups. Going for 6 rounds with the light band or less rounds with the mini band. We'll see.

AMRAP in 20 minutes
400 meter run
7 muscleups (scaled to strict pullups, 2 mini bands/strict pushups)

= 5 full rounds + 1 run

What can I say? Was going for 6 full rounds but HOLY JEEZUS that last run felt like slogging through cement. Pullups and pushups felt super strong. Switched grips around with the pullups. Supinated especially felt awesome. I really need to be attached to someone fast with a leash during my runs because otherwise I just go so slooooooow.

Lots and lots of slow idiots on the sidewalks in my way though. That was a pain.

8 hours of sleep - 11:30pm-7:30am. Probably just under 8 hours but most importantly, specifically decided against training at 6am because I would only be getting 5 hours of sleep if that happened. Really trying to make sleep a big priority right now. 

Do laundry - about to start it!

Clean my closet - tonight. 

Write one outcome story

Take supplements- Resveratol, Vitamin D, Fish Oil, Natural Calm tonight. My brewer's yeast came in the mail today so I'll start on that tomorrow morning (I'm doing Liz's skin care suggested supplement program, trying to wean myself off the chemicals).

Drink 80 ounces water - on my 3rd Nalgene of the day so this will definitely happen.

5/10/11 6am
Not enough sleep. Not enough food yesterday.

Iced coffee.

Warmup: 3 rounds, 5 supinated pullup-LB/10sec handstand hold/15 wall squats

strength: Thruster, 1RM
45, 55, 65, 75 and called it. Right shoulder felt pinchy. Really not terribly concerned with having a spectacularly heavy thruster - the ROM is not good for my shoulder and if I need to, I will front squat and push press or jerk it. So.

JACKIE
1000m row
50 thrusters (45#)
30 pullups (LB)
=13:39

Meh. Gassed out entirely on the row. I almost PR'd it at 4:10ish - best ever is 4:01 in the middle of a 2k, 2nd best is 4:05 a couple weeks ago. Had to break up the thrusters way too much. Should have been like, 25 and 25. Bleh. Grip went on the pullups.

So, not thrilled. But looking forward to coming back to this one on a day following good food and good sleep.

Also, i say that too much. I just need to eat well and sleep well constantly and then I won't need to do these workouts on an empty tank. Hmph. Also other thing to focus on over the next couple weeks - pick the thing that I'm worst at and save my energy for that. In this case, going all out on the row was stupid. I'm good at rowing. I don't need to use up my energy on that.

Quote:

Saturday, 3/14/09

Visited CrossFit York

JACKIE
1000 m row
50 thrusters (used a 35# bar then scaled it halfway through to a 15# bar...haven't rowed in awhile and forgot how much it would shred my shoulders/legs)
30 pullups (assisted with green band)

14:49 total

FUN STUFF. The rower totally effed me up. I forgot how difficult 1000 meters is on that thing.

Saturday

Such a wonderful day.

Drank too much red wine last night, but oh well :)

Slept at least 8 hours.

Iced coffee before training.

"Tabata Something Else" - pullups, pushups, situps, squats. Good, hard work.

Details:
5/7/11 9am

TABATA SOMETHING ELSE
Pullups (mini band!) = 35
Pushups (STRICT!!!) = 30
Situps (butterfly) = 60
Squats = 112

Quote:

Originally Posted by Meghan Reid 2/18/10 6am Can I Get a Tabata THIS? squats - 20/16/16/16/16/15/15/15 = 129 pullups (blue band) - 12/7/7/5/5/5/5/5 = 51 pushup (GB+BB) - 6/5/4/5/5/4/4/4 = 37 plank - each round unbroken row - 44 cals, 776 meters Total score with minimums and averages added (per Greg) = 41 This sucked a bunch of a*s. Rachel and I were in this one together from the beginning I think, even though I went into tunnel vision to get myself through it. Note to self: Rows 1st is RX'd, doing rows at the end SUCKS but not as bad as I thought it would. The failure in pullups was grip, totally (been a problem lately). Gonna start doing weighted hangs to work on this. Pushups, apparently, are my new goat. WHY can I not get better at these?

Quote:

Saturday, May 2, 2009:
"Tabata Something Else"
Full Tabata cycles of:
Pullups (green band) 12/11/10/7/5/1/2/4 = 52
Pushups (weight bench, straight legs!) 9/8/6/3/3/4/4/4 = 44
Situps (Scaled to planks) - had to stop and rest on EACH ONE
Squats - 16/16/16/15/13/12/11/15 = 114

Brunch, grilled spicy fennel sausage and a side of fruit.

Snack, strawberries right off the vine at the farmstand.

Lunch/Early Dinner: Spinach salad, strawberries, sliced almonds, chicken breast dressed with oil, balsamic vinegar, a little honey, salt and pepper. 8 (yes I counted) dark chocolate chips for dessert. I really cannot say enough about how beautiful these strawberries were. gorgeous.

Snack: Wowsers, craving lots of fruit today. Oh well, this never happens. Bananas, frozen blueberries, coconut shavings with coconut milk, cinnamon, and a tsp of honey drizzled over. SO GOOD. 

Tier 2. Day 1. Attempt 2.

Sleep:

11:45 - 7:30. I'm calling it 8 hours.

Need so much water today. Very dehydrated. Training at 5:30pm. Eating lotsa meat and veggies. Easter was a non-tier day, haha.

First meal at 1:00PM

Pork shoulder and raw green pepper. Pretty sure that peppers are the only vegetable I can stomach raw, and I REALLY like them. Kind of wish I had more.

Eating on the cheap this week. Pork shoulder for the next few meals. Yum. Also playing around with eating times...maybe eating breakfast again if I'm not training in the morning.

Training:
5:30 PM

Lax Ball to hip flexors and posterior shoulder capsule.
8/4/2 dynamic warmup - hip swings, leg swings, heel pressdowns, passthroughs, OHS, pushups


FRAN.
21-15-9
65# thruster
pullup

Pullups on the mini band.

11:01

BENCHMARK.

This is my first real attempt at Fran. And next time, I'm doing it RX'd, no matter how long it takes. That is all.

I lied, I did Faux Fran just about a year ago!

4/12/10

Faux Fran:
15-12-9
65# push press
LB pullups
=6:16

Dinner (eating now) - more pork shoulder (def ate a pound today), baby spinach, 1/4 sweet potato with a tsp of ghee, 2 squares 85% dark chocolate. Yum.

CFCC Barbara. Heavily scaled today...am so looking forward to being able to do full pushups and someday pullups! Feel pretty badass with the skinned elbows.

3 rounds, each round for time (3 minute rest between each round):

20 assisted pullups
30 knee pushups
40 alternating thigh touches
50 squats

Round 1--8:30
Round 2 -- 10:00
Round 3-- scaled 1/2 4:55 I think?

Tomorrow is a rest day, looking forward to testing max squat on Wednesday. Would like to have something to compare to when I come back from Europe all beast-y from mobile Crossfitting. LOL.

Two new workouts to post:

1.24.09

For time:
30 Turkish Get Ups w/ 25# sandbag
12 minutes and some change? I think? Maybe it was closer to 15 minutes...this is why i need to write this stuff down.

1.25.09
Test Day:

1RM Turkish Get Ups
*Got up to 75# on the right but couldn't quite get up on the left. ARGH!

Max Reps Pull Ups
*Scaled to static hang, hands in pull up position
47 seconds

I discovered that I like test day. My own competitiveness is going to be my incentive. Also the knowledge that benchmarks for TGU's is 100#s? jeeeez.

Still working on finding a good balance in my diet. Been slipping up a lot, eating lots of cheese. Ate breakfast this morning around 9:30 AM, nothing before CF except for a small unsweetened coffee.

Reeeeallly excited for the WOD tomorrow!