I heart CF

abs are made in the kitchen...

2012-02-01T19:19:00.000-08:00

i really need to get more on the ball with my nutrition and remember K-Star's adage that abs are made in the kitchen. i know i'm not eating enough and i know that i need to up the quality of my food.

anyhoo, last week was decent. made it in to WOD 3 days.
Monday (1/23/12)
DL 3 x 103, 2 x 123, 6 x 153
Press 3 x 53, 3 x 63, 6 x 68

WOD:
AMRAP 20 min
10 x PC @ 63#
10 x T2B
10 x burpees
5+10

Tuesday (1/24/12)
WOD:
3 x [400m run / 15 x PLU (green) / 30 x OH side lunges]
19:25

Wednesday (1/25/12)
PLU 3 x blue, 3 x red, F x no band, 3 x red
BS 3 x 83, 3 x 103, 3 x 123

WOD:
3 x[20 x BS @ 63#, 2 stairs]
14:18

Monday (1/30/12)
PLU 5 x blue, 3 x red, 1 unassisted!
BS 5 x 83, 3 x 113, 1 x 135
WOD:
every 30s
1 PC, 1 HPC, 1 push jerk @ 83#
reps: 60
should have gone heavier

Tuesday (1/31/12)
WOD: double annie
50-40-30-20-10-20-30-40-50
DU / sit ups
19:25
PR'd unbroken DU: 40

Wed (2/1/12)
DL 5 x 115, 3 x 155, 3 x 185
press 5 x 53, 3 x 63, 4 x 73

WOD: DT
5 x [12 x DL, 9 x HPC, 6 x PJ] @ 93#
21:54
too heavy to move quick.

overall i'm feeling good about the work i've put in the past 2 weeks. i'm happy that my numbers aren't tremendously off compared to my previous weights. i haven't gone back to look, but i'm pretty sure my previous 1RM press was 78#, BS 145, FS 120, DL 205, push press 105ish jerk 115ish, snatch 88#. stoked to have a single dead hang pull up again. a little goose necking to make it, but i'm working on it. DT today was a bit of a struggle, the weight got real heavy real fast but i'm glad i did it. just need to get stronger!

1/10

2012-01-23T18:50:00.000-08:00

week 1 of the FC challenge is done.
not great results for me, but i'm aiming for better this week.

today's meals:
spinach scramble
some paleo krunch + paleo kit
spaghetti squash one pot wonder x2

WOD:
skill/strength
dead lift
3 x 103
3 x 123
6 x 153
i think i could have gone up on the deads. and these were supposed to be (70,80,90%) but i haven't done a 1RM in forever so i'm basically guessing at numbers.

press
3 x 53
3 x 63
6 x 68
the presses might have been able to go up as well...maybe another 2-5#

AMRAP 20m
10 x power clean @ 63#
10 x T2B
10 x burpees
total: 5 rounds + 10 cleans
cleans felt decent. could have gone up on them maybe but grip strength was definitely limiting my T2Bs so overall i think i scaled appropriately.

Day one

2012-01-16T16:46:00.001-08:00

So today was the official start of the FC challenge.
I'm sensing it's going to be painful.

Skill/strength
Weighted pull ups
5 x 65% (purple band)
5 x 75% (blue band)
5+ x 85% (black band)
-2 strict, 7 kipping

Back squat
5 x 65% (65#)
5 x 75% (85#)
5+ x 85% (95#)
-8 reps

WOD
50 x air squats
1 x stair
100 x DU
25 x burpees
50 x DU
25 x burpees
100 x DU
1 x stair
50 x air squats
20 min cap - finished the second set of 100 DUs at the buzzer.

Nutrition: 2 paleo meals, 2L water, post wod shake
Sleep: 8+ hrs

making up wasn't bad!

2012-01-13T18:41:00.000-08:00

since i missed the beginning of the week, i still had to make up tuesday's WOD to round out my baseline data for the FC challenge.

WOD
10 minutes to complete max unbroken double unders: 26
had a hard time with this one. couldn't get my rhythm right. spent a lot of time on 2s, 3s, 7s, and 10s before i hit a set of 26 in the last 2 minutes. i really need to find my rope.

10 minutes to complete max unbroken HSPU: 1 w/ 1 ab mat (kipping)
stoked on this. tried no abmat to start, made the negative, but didn't get anywhere close to pushing back up. did the same w/ 1 abmat. got a 2nd abmat and made it up once. tried w/ 1 abmat, failed, then hit one. tried 3 more times w/o an abmat and again with 1 and only made the negative. that being said, i think that was my first ever successful HSPU so i'm pretty happy!

1 mile run (really 1600m): 8:55 (4:21/4:34)
happy with this. it was cold and a little slippery but a definite improvement from just a couple weeks ago when i ran 2 x 1 mile in 11:20 and 11:30.

i haven't decided yet, but i think i'll take saturday as a rest day (or maybe hit an ashtanga class) and then have the bod pod and VO2 max test on sunday.

good times!

angie

2012-01-12T05:19:00.000-08:00

it's been a long time since i've seen her. she was not impressed with me.

buy-in:
mobility work
800m run

angie (20min cap)
100 air squats
100 sit ups
100 push ups
100 pull-ups
total reps: 254

got through the squats and sit ups with about 12 minutes left. and that sat on a whole lot of suck during the push-ups. yippee!

need to make up tuesday's WOD tomorrow or saturday. (10 minutes to get max unbroken double unders, 10 minutes to get max unbroken HSPUs, and 1 mile run). then i head in for my biometric eval on sunday and need to start planning food to get through the next week.

excited to see how things go in the next 10 weeks!

it's starting!

2012-01-11T18:52:00.000-08:00

the Fit Club challenge is beginning!
10 weeks. $100 buy-in.
baseline bloodwork, VO2 max, BodPod body composition, performance parameters.
tracking points for nutrition and WODs.

i started a little behind the 8 ball due to some interesting developments w/ my patients this week. so today was the first time i could make it.

buy-in:
mobility/yoga

skills:
plank holds, hollow rocks, L-hang

WOD:
3RM DL
95 / 115 / 135 / 145 / 155 / 165 / 175x2

followed by
Fran (to make up a missed WOD earlier this week)
12 minute cap.
21-15-9
65# thrusters
PLU (blue band)

made it to 14 pullups.

counts as 21 reps for the challenge.

Me and running...definitely not BFFs

2012-01-07T08:51:00.001-08:00

Saturday am
Buy in:
250m run / 2x stairs / 300m row / handstand hold / forward rolls /cartwheels / wall squats

Partner WOD w/chelsea
20 x burpees
65# barbell - barbell doesn't touch the ground (except for runs)
75 x bent over rows
400m run
100 x lunges
400m
125 x hang power cleans
400m
150 x back squats
38:49

17:06

2012-01-06T17:51:00.000-08:00

This week was alright.
Tuesday, Wednesday, Friday WODs

Tuesday:
power snatch singles: 35 / 45 / 55 / 65 / 75 / F x 80 / 75

9 DL / 6 HPS / 3 OHS x 4 rounds @ 55#
time: a long time. i.e. over 9m i think.
the deads and HPS felt ok, but my shoulders feel really weak overhead. the OHS killed me. had to go uber slow to control the weight.

Wednesday:
skill work on ring dips / L-hangs.
WOD: fight gone bad
row / wall ball (14#, 9') / KBS (35#) / box jump (20#) / PP @ 55#
total: 159
definitely gassed and slow.
KBS and PP were my rep getters, everything else kind of sucked ass.

Friday:
strength:
shoulder press 3 x 3 @ 55# on the minute
shoulder press 3 x 3 @ 65# on the minute, hold front rack in between sets.
Had to drop the bar at the start of the first set, press x 2, drop, re-clean and finish.

WOD:
500m run
250 double unders
50 burpees
17:06
run felt ass like. double unders ok. strings of 10-15 or so. burpees were slow and steady.

it was a good week i think!

simplify.

2011-12-28T17:05:00.000-08:00

so despite my sincere desire to train at rogue gahanna, the commute, limited morning class schedule and atrocious rush hour traffic in c-bus resulted in me finding excuses to not make it to the box. don't get me wrong, it's still me that couldn't get my ass to gahanna. so i've decided to simplify.

as a solution, i've changed boxes. there's one downtown, less than a 10 minute drive from me. cf 614/aka ohio fit club. interestingly enough, so far FC feels way more like home than cf gahanna ever did. not sure if the coaching is any better or worse, but the feeling of community is definitely better. if almost feels like CFS. also, they have an oly coach that does an open gym 3 days a week. i haven't made any of the sessions yet,but i'm planning on stopping in at least once a week. their morning schedule is 5 days/week as well. yay!

i'm excited about training more consistently. i'm excited about getting to know more people at the gym. i'm excited about getting stronger and maybe one day not being so damn winded after running less than a half mile.

so far things i've learned:
coordination and technique are so-so
i can still do double unders.
my press strength and over head shoulder stability are kind of crap
my cardio still sucks blue whale but i can run an 11:30 mile
my pull up strength needs lots and lots of work (should get myself a doorway bar)
dips are still a nemesis.
i still need to focus on nutrition.

that doesn't end the list of goats, but it's a start!

my cardio sucks blue whale.

2011-11-07T14:13:00.000-08:00

so when i was in middle school/high school, a friend of mine and i had this sliding scale for how much something sucked. with 'ass' being the middle of the scale. being the geeks and lovers of puns that we were, we equated 'ass' to 'donkey' so if something sucked more, we would choose a proportionally larger animal, or vice versa.

currently, my cardio / aerobic ability/endurance sucks blue whale. that's a whole lot of sucking. i know it will improve w/ time and consistency, but right now it hurts... a lot.

buy-in: agility drills. not bad, just started to suck wind at the end.
skill:
high bar back squat x 3 (12min to work to heavy 3)
3 x 65 / 85 / 105
2 x 115 (failed 3rd rep)
3 x 105

WOD: 15-13-11-9-7-5
SDHP @ 55#
end to end lateral shuffle (length of the barbell)
6:13

back squats i was actually pretty stoked about. i managed to keep my core relatively tight and avoid the good morning type of squat that tends to happen for me when things get heavy. that 2 x 115 felt really hard but otherwise good and that's only 5# off of my previous 1RM so i'm happy with that.

the short burner at the end though...that was not fun at all. i definitely need some more endurance work to get back into some kind of aerobic shape. it's no fun to be sucking wind halfway through the first tier of reps. ah...good thing i told myself to keep my ego firmly checked otherwise i would have been tempted to walk away after the round of 9 when everyone else was done. whoot.

being bendy without being strong / having any endurance doesn't really cut it for me. crawling back into some semblance of athletic shape is the goal...hopefully sooner rather than later!

damn viruses.

2011-11-06T06:50:00.000-08:00

caught a cold and was moderately incapacitated for about 2 weeks. it was kind of gross...congested and my nose running like crazy. feels like it's done, but i still have this lingering cough. hopefully it doesn't last as longas the last chronic cough i had.

while i couldn't breathe, i took a couple weeks off of CF. getting back to it.
monday was a fun day - skill work w/ snatches.
wednesday - pressing.

got to 70# in the snatch and 65# in the press.
both felt good.

comme çi, comme ça

2011-10-04T18:17:00.000-07:00

week in summary:

- made it to 3 group classes last week. tried for four, but friday morning was a struggle to wake up and then i got stuck in rush hour traffic trying to make it across town to the box and was over 20min late. so mornings it is! only thing that sucks is that morning classes are only MWF. i'll keep an eye out for openings to make it in the evening, but i'm not sure how that'll go.

i really need to start bringing my WO journal to the gym w/ me so i can log more accurately. currently things are a little lacking on the logging front.

-nutrition: so-so. i'm not eating enough and i know it. i've slid a little w/ some meals out. but my weigh in shows a 5# loss. i know that's mostly water weight going w/ the decrease in carbs, but it feels good nonetheless.

-yoga - in week 2, need to start up a home practice which means i need to establish a place away from the beasts to make my studio.

-sleep: inconsistent, but adequate for now.

26 Sep 11

2011-09-26T19:05:00.000-07:00

good day.

buy-in / skill:

500m run

15# DB: clean & press (20L/20R); jumping squat x 20; plank hold rows (12L/12R); side plank hold leg raises (12L / 12R)

lateral shuffle 20s on / 30s off

short power clean w/u

FS x 3 - 10 min to heavy

(55 / 65 / 65 /65 / 65)

i decided to just focus on technique today since i'm just starting back. definitely could have gone up a little, but 65 wasn't uber easy either.

WOD:

AMRAP in 15 mins

15 x FS @ 55# (rx'd 65#)

300m run w/ 10# plate

total: 3 rounds + 15 FS and 10m

running definitely sucked major ass but the front squats felt ok.

food:

cottage cheese and blueberries

pork tenderloin

salad

turkey meatloaf

grapes

elements 3

2011-09-23T19:43:00.000-07:00

i didn't feel too hungry today so i fasted most of the morning.

food:

-cottage cheese & raspberries

-scramble (eggs, broccoli) + bacon

-grapes

-turkey meatloaf + rotisserie chicken

monotonous i know, but still tasting good. i would really love to be done w/ the meatloaf but i made too much of it and i hate wasting food, so i'm sure i'll be eating it for the next week yet. i definitely need to figure out how to moderate the grocery shopping a bit so that i don't have so much food left over / produce going bad. more trial and error! yay!

also - finished up the elements series at rogue and definitely feeling the difference in coaching. i hope it gets better, but if not at least i'll be working out!

buy-in/skill work:

500m row

20 x american KBS

20 x push-ups (3 full then knees)

20 x PVC pass throughs

modified burgener w/u for cleans and snatches

5 x hang power clean

5 x hang power snatch

10 x SP / PP / PJ

WOD:

12-9-6

45# PP/PJ

16# d-ball slam

burpees

Time: 4:46

had to switch to push jerks about 3 reps in to the round of 9. d-ball slams got heavy at about the same time and burpees were slow. despite all that, i was happy w/ my effort.

things that surprise me:

-not once has anyone during the course of these three 'elements' classes talked about logging workouts / weights / efforts. i mean it's obvious that they keep track of gym records for the benchmarks on the whiteboards, but other than that there doesn't seem to be any emphasis on individuals being accountable for their own logs. weird.

-ventilation there sucks ass. air is completely stagnant and the place feels like an effing sauna.

-it's not a real easy place to find. i got side tracked by a different box located on the same block b/c i could see them all working out as i drove up.

i know, i know. i was completely spoiled at CFS and it would take a really special place to measure up. so in the meantime, i'll suck it up and try to stop complaining. we'll see how things go as i get into their general classes and start to meet people. no matter what, it feels good to be moving again!

Elements 2

2011-09-22T06:54:00.000-07:00

had my second CF Elements class at Rogue yesterday.
not bad - the coaching definitely was better at CFS, although i'll still keep an open mind b/c most of what we're covering so far is pretty basic stuff and i know i was pretty damn lucky to have received my coaching from chad, so they haven't really had to do much w/ me in terms of technique correction.

Buy-in / Skill work:
500m run
20 x air squats
20 x russian KBS
20 x hand to hand KBS
20 x hand release PU
10 x JKPLU
4 x 2 kipping PLU w/ band

10 x FS @ 33#
10 x BS @ 33#
8 x OHS @ 33#
5 x DL @ 83#

WOD:
AMRAP in 10min:
7 x DL @ 103#
11 x 18" box jump
150m run

total: 3 rounds + 8 box jumps

the deads definitely felt heavy after the first round and the box jumps were slow and the run was painful. can't wait for the time when i'm in shape enough that running doesn't feel like trying to drag lead weights around anymore!

Trying to be consistent.

2011-09-22T06:49:00.000-07:00

But I'm not likely to post every day.

Anyway-
Yesterday's food:
-scramble (eggs, broccoli, bacon)
-cottage cheese & raspberries
-salad (red leaf lettuce + rotisserie chicken)
-turkey meatloaf (ground turkey, bell peppers, onion, garlic)
-carrots and some sunbutter
-sugar snap peas
-red seedless grapes
-small handful of hot&spicy cheez its - yep they're in my cupboard and i really wanted the salt.

Today
-cottage cheese & raspberries
-turkey meatloaf w/ string cheese
-red seedless grapes
-salad (red leaf lettuce + rotisserie chicken)
-sugar snap peas & carrots

Need to do some bulk cooking and make some egg cups / cook up some other protein as well.

So what else am I doing?

2011-09-20T13:20:00.000-07:00

I've been reflecting a bit on my last post. Particularly the last sentence of my last post.
Yep, in the past 2 years, I have put on over 25#.
How? A-1: nutrition. I gave up. I'm not sure why, or exactly when, but I did. I'm not proud of it and I certainly don't like the fact that a lot of my clothes don't fit the way they should anymore, but that's the black and white of it.
What else happened? I stopped going to the gym. The more I think about it, the more I'm sure that the effects of not working out were hugely insignificant compared to not surrounding myself with CF / fitness minded people. Let's face it, most residents / interns / health-professionals of any kind are not very good about taking care of themselves. We drink too much, stress too much, sleep too little, and eat whatever's easily available. Surrounding yourself with people to whom fitness and nutrition is paramount to quality of life makes those things bump up a few notches in your priority list.
K-Star of SFCF has been quoted that "Abs are made in the kitchen." And it's definitely true - my first go around with a paleo diet had me sleeping better, focusing better, losing 15# and feeling great! So in addition to hitting the gym again to return to some semblance of strength / fitness, I'm also going to wrangle my diet back into some manner of control. I'm not sure if I'm going to go strict Whole 30 but I'm planning on sticking to mostly paleo +/- some dairy.

To keep myself accountable, I'll log food on here - not times / quantities, just whatever I ate that day to keep a running tally. My goal is to more consistently make appropriate food choices so that good eating habits become exactly that...habits.

Today:
-scramble (eggs, ground turkey, broccoli, red bell pepper)
-rotisserie chicken, red bell pepper strips, raspberries
-green seedless grapes

(should have brought more food to work w/ me today...feeling a little hungry)

New city, new start.

2011-09-19T19:09:00.000-07:00

First CF workout in 4 months. The last time I stepped foot in a CF box was a few months before the move. Just got to Columbus last week and went in for the first of three Elements courses at Rogue tonight. I'm excited to start again - seems like a good place - although part of me is a little homesick for CFS.

Buy-in: air squat technique, push up technique, russian KBS technique, and kipping jumping pull-up technique w/2-3 sets of 10 in between.
WOD: condensed tabata mash-up of sorts
Air squats (17-17-16-14)
Push-ups (7-7-6-5)
KBS 1pood (9-9-7-6)
KJPLU (6-6-6-6)
Total:31

Definitely felt gassed and if I had tried to push harder would likely have met up with Pukie again. Not something I really want to do.
Starting weight for this rebirth: a rather shameful 151#.
Can't wait for wednesday!

you know you're out of shape when...

2011-05-09T06:37:00.000-07:00

getting dressed after hurts nearly as much as the WOD.

buy-in: 400m run...was gassed just w/ that.
DROMs / squat stands / prisoner lunges / kip swings

power clean work.

A. 6 heavy power cleans, 12 burpees, 200m- rest 120sec - repeat 3 times
B. 6 DL @ power clean weight, 12 14/20# wallball, 200m- rest 120sec - repeat 3 times

A. went light-ish on the cleans (52#) which felt ok, knees for burpees, and the sprinting was slightly pathetic, but i got through it.
B. scaled t0 med ball thrusters and 100m and it still completely kicked my ass.

time: 23:22...i think.
need to find my log again.

bite the bullet already, dammit!

2011-05-08T12:22:00.000-07:00

first day back at CFS today.

i'm glad the first day is over. it was fantastic to see everyone and the group WOD was fun....if very humbling. ego fully checked.

buy-in: circle runs / side shuffles / cariocas / DROMs

2 x [20 x pass throughs / 6 x split lunge rotation / 8 x PVC OHS 3301 (i think?)]

A1: prowler push x 2 (each team member)

first time playing w/ the prowler...my quads did not appreciate it, stumbled on the 2nd time through....no gas.

A2: 'Annie'-ish

5 x [DUs / sit-ups (50-40-30-20-10) / PLU (25-20-15-10-5)

subbed DUs for hurdle hops, used a green band on the pull ups.

about half way through the DUs on the round of 30 had a serious flirtation w/ pukie. dry heaving and nausea but nothing really exciting. managed to come back for the sit ups though.

PLU - sets of 5 then 3.

we have a long way to go folks!

weigh-in: 151lbs / 38.6% body fat...ouch!

there is no shame in starting over - nutrition city here i come!

finding the way to starting over

2010-09-12T12:09:00.001-07:00

wow. i can't believe it's been nearly 9 months since i've trained consistently. life, work, and school have managed to bring my previous fitness and nutrition goals to a grinding halt and my subsequent lack of motivation, adequate nutrition, and sleep have added up to a stupendous reversal of all of the work i did for the 18 months i was an active and engaged member of the CFS community.
while i could lament the how's and why's of my return to mediocrity, i think my time would be better spent figuring out how i can get out of the vicious cycle i've let myself sink into. so for now, my new motto is:

there is no shame in starting over.

ever wonder where to start when you're starting over?

2010-05-15T10:42:00.000-07:00

that's where i am right now.
need to kick myself in the ass and get back on the horse...but having trouble finding the motivation and self-discipline to get it done. i'm not sure what i'm waiting for or why i'm waiting at all.

presses & ring rows

2010-04-12T20:44:00.000-07:00

april 12/10

buy-in: DROMs / circle run / POSE drills

WOD:
A1: Press cluster x 4 (1 x 3 ; 1 x 1; 1 x 1; 1 x 1 (rest :20 / :20 /:20 / :60)
45# / 55# / 65# /70# - failed 2nd single
A2: box jumps x 4 x 25 (unbroken/repetitive)
1x 12" / 3x 12"+25#plate
B1: ring rows (3012) 4 x 10
B2: DB ext rot (3010) 4 x 12 (1x 12.5#; 3 x 10#)

new plan of attack?

2010-04-11T14:12:00.000-07:00

interesting thing, i made it in to train one morning this week...and only one morning. but a comment was made that 'we used to see you all the time...is your program getting harder?'

i think i answered yes. but the more i think about it the less i think it's about my residency getting harder and more about actually having more finite deadlines and seeing the end of the residency / masters program nearing an end. and while i don't think i'm putting in more hours at work, i think i am trying to sleep more.

when i first started at CFS i would routinely get up to train on less than 4 hours of sleep. clearly that effort was not sustainable. now i find that i am often in the position of choosing sleep over training. i'm not sure if it's good or bad. i know i'm not training as much or as effectively as i could. i know that i feel like i'm wasting money w/ a membership i don't use and definitely feel the need to change course a bit.

i think my new plan is going to look a little like this:
1) decrease / stop CFS membership so as to stop hemorrhaging $ on an excellent service that i cannot currently take advantage of.
2) get back to strict paleo
3) continue prioritizing sleep
4) work on building a better strength base w/ a PTTP type / SS program to be done @ the PAC -main goals: improve deads, squats, press
5) return to CFS (or drop-in) when feasible

i think this is doable and will do my best to document how things are going. my birthday present to myself is to commit to this as my next evolution.

begin.

if only...

2010-03-18T19:43:00.000-07:00

i could find more perfect moments like this. i really love this picture...which is saying alot b/c i usually hate pictures with me in them!

back from the Salt River and had such a good time. i'll have to wait patiently for pics and video from the trip since i didn't have a flash drive with enough space to download all the pics before i came home. suffice it to say, being on the water reminded me of just how much i love boating. it was 4 days of bliss. and i came home feeling wonderfully relaxed and refreshed. fantastic water, great weather, fun people. couldn't have asked for anything better.

i was pretty stoked to discover that despite having not rowed a raft in 6+ years, i never got sore. but certainly my shoulders, spinal erectors, and QL got pretty tight during the trip but the DOMS i was expecting never materialized. go CF!

have been making it in to CFS this week. shoulder beatdown on tuesday w/ presses & push presses, wednesday was power cleans and push jerks, and today was deads and T2B. definitely feeling it in the grip and a little sore though the traps, but not doing too bad. next week is another rest week while i'm in NV...and hopefully i can get back into a more regular training schedule when i get back in april!

i had a plan

2010-03-03T22:04:00.000-08:00

it just hasn't really been put into reality yet.

i started 2010 with high hopes and huge aspirations that i would feel great, stay committed, and continue to make huge gains at CF. so far, those aspirations feel like a far away twinkle in my eye. i have to honestly say that i'm disappointed with myself.

these are the things that have been going down / causing stress in my corner of the world:
-too much time spent @ work both involuntarily (hellish call weeks) and voluntarily (lack of motivation and hence a complete lack of efficiency) each which ultimately result in too many late nights.
-misbehaving 4-legged creatures - omak is one naughty naughty dog. needing to retrain the beast is stressful and frustrating to say the least.
-piss-poor nutrition - just can't find the time, energy, money, or motivation to stay on top of it and i feel like crapola as a result. boo.
-deadlines / grad study must-dos: coursework / case / journal club / rounds reading, protocol submissions, waiting to hear about funding all are conspiring to ulcerate the other half of my stomach.
-workplace discontent: internalizing interpersonal strife doesn't help matters any...the stress isn't really about the work, just some of the people.
-stalled progress on several patients: 2-3 on the list that are just worrying me. orthopedics really is this vortex where your post-ops can always find you!
-lack of training. so sad to see some really awesome programming pop-up and not be able to make it in to train. grr.

if i put all that on the back burner and take a look at some things that are going well.
-the 'peon posse' is getting along really well and i like it.
-i had a blast at the SWA weightlifting meet (http://www.youtube.com/user/CrossFitSaskatoon#p/a/u/0/O2YCaPUK0Js)
-PR'd in snatch & C&J - definitely need to ask around for pics!
-get to go boating next week!!!! yay, Salt! (http://www.eddyflower.com/RunDetail.aspx?RunId=364)
-get to go to NV to volunteer w/ RAVS - Shoshone /Paiute Reserve in NE NV near the OR/ID border. have made a pact w/ myself that no animals are coming back w/ me.
-get to attend tucker's gymnastics cert in april. motivation!

we'll see how march/april goes and reassess. for now, i'll just keep on, keepin' on.
woot.

DB presses ok, SDLs...meh.

2010-02-07T13:44:00.000-08:00

from Friday:
DB presses
4 x 4 (32X1) work to 4RM
4 x (15 / 20 / 25 )
1 x 30 - right arm made the 2nd rep, but lefty pooped out.
10 x 20# 32X1, unbroken
20 x 15# no tempo, unbroken

AMRAP PP @ 25# = 26 (PR + 4 reps)

trap 3 raise (3011)
3 x 8 @ 5#
(weakest - should be 8#)

Today:
SDL
5 x 185#
3 x 195#
1 x 205, failed 2nd rep
F x 205
2 x 185 - failed 3rd rep
3 x 175

6 gym width sprints / 8 burpees
AMRAP in 4 min
5 rounds + 3 sprints

i don't think i chose poorly, but man it sure hurts like i did...

2010-02-04T16:09:00.000-08:00

so, january was a pretty tough month. work was so crazy that i was essentially left with the choice between training and sleep or sometimes even between food and sleep. what trumps what? ultimately, the result was me not training for 4 weeks in favor of sleep and food.

while i don't regret that decision, holy cow my body really hopes i never have to take another 4 week hiatus again. i think that whole-body-sore-i-can't-move-any-faster-sorry-it-might-take-me-another-minute-to-make-it-up-the-stairs kind of ache was but a dim glimmer in my mind until today. 3 days back and i'm definitely feeling every day i missed in january. hopefully i can work through it with not too much trouble and hopefully it won't take 6 weeks for the sore to go away like it did when i started CF (ow.)

regardless, it feels good to be training again. and it's interesting seeing what areas i've lost strength / conditioning in and where i'm still on par. ie yesterday's back squats - made it to 135# (high bar 40x1) which was a 5# PR @ tempo and only 2# under my non-tempo PR.
2K row, gymsprint/burpee metcon, and 12min cindy on the otherhand high-lighted how much i'm sucking wind and how pisspoor my pushing strength is now.
rack jerks today - they just reminded me that it's been a really long time since i've done any barbell / overhead work. and it definitely needs work. :)

hopefully i'll be able to get in shape enough to not suck wind / swim / drown on the Salt River in march!

welcome back.

2010-02-02T12:38:00.000-08:00

nothing like a 2K to hand your ass to you on your first day back in a month.
good times.

Row 2K for time
9:00.? (2:05 / 2:10 / 2:22 / 2:21)

i was predicting that i would feel it at the 3rd 500 and guess what? hi, lily - meet wall.
1 month away has definitely caused a decline in metcon ability.

sad we didn't have enough time for MU skill work.

struggling.

2010-01-28T17:38:00.000-08:00

it's been nearly 3 weeks since i last stepped foot in CFS. work has been heinous and the dogs are revolting. i feel like if i were to lay down i could probably sleep for the next week and it sucks.

as of yet, i haven't been very successful at meeting my goal of 'better than yesterday'. instead i've been doing everything i can to just keep treading and hoping that my head stays above water. i'm stressed out b/c of work, animals, not training, poor nutrition and i'm not really sure where to start to get a handle on it. baby steps, i guess. i have a presentation tomorrow and then i'm going to make it a goal to get in to train on saturday.

one day at a time.

40X0

2010-01-10T11:49:00.000-08:00

buy-in:
20 x PVC pass throughs / toe-up standing toe-touches / heel-up standing toe touches / samson rockers / 4 position air squats / CG OHS

SR - 30s x alt foot / side straddle / side swing to jump / DUs

skill/agility: BF / kipping PLU work

WOD:
BS (high bar) 40X0
5 x 80% = 105#
4 x 85% = 110#
3 x 90% = 117#
2 x 95% = 125#
1 x 100% = 130#
3 x 92% = 120#
1 x 104% = 135# (40x0 PR + 5#)
3 x 92% = 120#

cash-out: handstand holds / stretching / split work

I'm excited about the tempo work we're doing. Last week Chad told me I would have the hardest time out of everyone with tempo stuff because of my tendency to drop and bounce out of the bottom so fast. Today's 135 is only 2# under my normal speed high bar 1RM and I think I stayed true to the tempo. yay!

9 hours in the OR vs. Fran?

2010-01-09T11:24:00.000-08:00

nutrition - poor
sleep - poor
training - mediocre at best

and then friday, didn't make it to the gym at all as i was pretty stressed about prepping for a big case. i knew it was going to be a marathon surgery and had a bunch of reading to do and also didn't want to have to worry about hand strength / fine motor control. so i opted out and i think i made the right decision. but then i started to think about whether or not standing in an OR concentrating on/performing a very detail oriented, stressful, fine-motor task for 9-hours could count as my workout of the day?

it certainly was in a vastly different time and modal domain from the programmed WOD (Fran!) and i certainly didn't reach muscular failure at any point in time. but i still felt completely drained mentally and physically after.

i think today's recovery plan is going to include a very long nap with the dogs.

new year, new leaf?

2010-01-01T08:35:00.000-08:00

i'm really excited about the coming year.
i'm excited to keep growing, learning and getting stronger. i've stuck with CFS and (intermittently) with this blog for longer than any other fitness or journalling endeavor i've ever started in my adult years and it's still fun!
consistency in training is still a bit of an issue that i have a hard time controlling...damn you, on-call work! but i feel like i'm still training enough to see positive changes in my performance and strength.

nutrition is still my biggest goat. time, money, and will-power each play a role in my ability to stick with a good paleo-based diet. some weeks are fantastic and some find me on a road to nutritional ruin.

so where does that leave me as i start 2010? i'm excited about the new year, but i don't know that i necessarily need a whole new leaf. i kind of like the one that i've started. and yeah, i know it's not perfect but i don't know that it will ever be. i'm human, perfection will never be part of the equation.

so, taking the lead of Jon Gilson and Again Faster my motto (resolution, if you will) for 2010 is going to be simple...just three words:

BETTER THAN YESTERDAY

simple and rather uncompromising but infinitely forgiving as well. this credo relies on building on small successes but also allows for the inevitable set backs and lets you let go of old baggage by letting you look at each day on its own merit. live in the present. be better than yesterday in anyway you can.

let's hope that i can live up to the challenge.

2009-12-29T18:34:00.000-08:00

dec 28/09
Grace (75#)
30 x C&J
4:01

dec 29/09
buy-in: DROMs / 5-cone shuttle run / 4 STCs / 10 x handstand roll-outs

WOD:
5 x double DB swings
8 x DB split jerk
3 RFT (1:42)
rest 1 minute
3 RFT (5:00 / 2:18 split)
rest 4 minutes
5 x DB snatch (R/L)
8 x burpees
3 RFT (11:25 / 2:25 split)
rest 1 minute
3 RFT (15:00 / 2:35 split)
total: 15:00

jerks and burpees were the hardest part. but overall i was happy with how this WOD went.
cash-out: butterfly kipping skill work - actually started to get the motion down!

something to think on.

2009-12-26T14:16:00.000-08:00

melissa urban of 'Urban Gets Diesel' and CrossFit Whole9 writes an really interesting article on the benefits of strength training in CF.

http://whole9life.com/2009/12/beware-the-lure-of-the-sexy-met-con/

considering my current goat is how strength is the limiting factor in my training right now, i have to agree. and am seriously considering starting the 603 PTP strength program.

http://crossfitwhole9.com/2009/07/603-ptp/

not sure if / when i'll have time to fit it all in, but i'm thinking on it.

boo work.

2009-12-24T07:41:00.000-08:00

missing the monster x-mas lift off at CFS today.

however, yesterday was a pretty good day.
buy-in: DROMs
8 x GHD raises / GHD sit-ups (x 2)

skill: clean pulls
5 x 2 @ 85 / 105 / 115 / 125 / 135

WOD:
bench press
10 x 2 (40x1)
first 2 sets @ 60#, then 65#

cash-out
weighted PLU
BW + 10 / 12.5 / 15 / 20 / 25 (PR +10#)
pretty stoked about this.

also rochelle hit her first muscle up last night!! super exciting.

crushed.

2009-12-20T14:50:00.000-08:00

got my ass pretty well handed to me today.

buy-in: DROMs
skip rope: 30s x single unders / high knees / forward split / foot crossovers / DUs
H-cone drill

skill work: P.Sn
3 x 35 / 55 / 75 / 75 / 75 / 75

WOD:
30 DUs
15 PLU (5 unassisted, 10 w/ red band)
30 x 35# DB swing
4RFT
@ 19:52

should have scaled way way down. should probably have done 12 PLUs and used the 12 kg KB as this w/o was supposed to be 5 rounds.
the DUs felt good, the pull ups and swings were brutal. not sure what to blame it on - poor nutrition/poor sleep / inconsistent training / all of the above?
meh.

hiatus number 274 comes to an end

2009-12-19T17:55:00.000-08:00

seriously? the daily blogging is not very successful.
update - weeks 2 and 3 of the paleo challenge actually went really really well. and then the wheels fell off...i was swamped at work, ran out of food and didn't make it to the gym for an entire week.
this past week has been better but i'm still trying to catch up from what amounts to a catastrophic fail.

this week is 1RM week
presses - hit 95% (74#) for 1, failed 79# (102%)
deads - hit 95% (210#) for 1, failed 220# - almost had it on my first attempt but it rolled out of my right hand and subsequent attempts wouldn't even leave the ground.
bench - hit 95# (110#) for 1, failed 120# and had to get saved from the barbell guillotine. (thanks dyan!)

no new PRs, but my strength is staying steady i think. perhaps would have been better if i had been able to stick to the programming as intended rather than bastardizing it as my schedule would allow.

so from now until the new year - the goal is to make it to the gym as much as i can. eat well but not stress about staying strict (ie today i went to a new all you can eat sushi place and gorged myself on the best sushi saskatoon has to offer...i think i gained 5 pounds in about 1 hour. mmm.)

post new year, will hit the paleo road again and get back on track.

other news - as part of my cash-out today i was working handstands and hit my longest free standing handstand yet! super stoked about it. yay, upside-down!

days 4,5,6

2009-11-14T12:54:00.000-08:00

day 4
the WOD was ok. bench presses and ring dips.
AMRAP @ 85% = 21 reps.

food-wise. complete crap. was working late and caved on going through the drive-thru @ McD's. bad me. felt like poo after too.

day 5
fasted most of the day to try to purge the poo-like feeling.
WOD was back squats.
AMRAP @ 85% = 14 reps
then 75 x GHD sit ups - got some positioning pointers and will need to work on them again to make them better.
finally had time to go to the grocery store. stocked up on all kinds of veggie goodness and cooked up some mashed cauliflower, egg cups, and pork chops for the next few days. yum.

day 6
started the day w/ egg cups, cindy, a team wod, and more good food.
Cindy as rx'd = 12 rounds (PR + 1 round and minus a black band!)

good times.

very glad that tomorrow's a rest day. here's to hoping week 2 of the paleo challenge goes better diet wise. at least i'm way better prepared this week. even got some new veggies to play with. hmm...must find things to do with parsnips!

days 2,3, and 4

2009-11-11T13:21:00.001-08:00

technically, i suppose i need to start w/ day 1
Petranek fitness test
500m row
40 squats
30 sit ups
20 push ups
10 pull ups
5:51 as rx'd

felt good except the pull-ups took over a minute.
food: didn't eat enough, and the canned corn was certainly not paleo. but i didn't have anything else to add to the scramble. suffice it to say it was kind of gross and i threw the rest of the can out.

day 2
Christine
500m row (2:08 / 2:14 / 2:20)
12 x BW DL @ 135# (although i weighed myself when i got home and BW = 125.8)
21 x 24" DL
3 RFT
16:03 as rx'd (PR -2:05)

stoked about the PR, disappointed about that 3rd 500m piece just didn't have it in me to push those splits any lower. deads felt good, although they would have felt better at 9# lighter!!
took the beginning of the challenge photos. still need to find a tape measure to take hip/waist measurements.
food: didn't eat that much during the day, but then went out with friends to Moxie's and blew through two bellinis, surf and turf, some sweet potato fries, and bananas xango. yikes.

day 3 - remembrance day / rest day
food: AM scramble. PM steak and nuts.

day 4 - haven't been in to CFS yet. but started off the morning with an awesome scramble (eggs, ground moose, bell peppers). first time trying moose. it rocks.

day 1 - CFS Paleo Challenge

2009-11-09T13:10:00.000-08:00

slackin' on the blogging again. but figured i should blog about the Paleo Challenge.
The first 2 weeks of the challenge are set up for 30 days strict Paleo.
i'm excited to go for the Whole30 (a la Melissa Urban) and will plan on blogging about the entire challenge here.

Week 1 is all about baselines. homework is to complete the Petranek Fitness test, Cindy, and Christine as baseline WODs this week. Then to read the Neanderthin / Balzer articles and the first two chapters in Cordain's book. Record a 7 day food diary and to begin eating paleo breakfasts.

i'm a little nervous about starting all this after coming off a brutal week on call, but we'll see how things go. i'm planning on hitting the gym this evening to complete the PFT. we'll see how it goes!

skip skippy

2009-10-17T21:00:00.000-07:00

buy-in: 500m row / DROMs / t-ball feet & calves

skill: dead hang to inversions

WOD:
'Rhiannon'
AMRAP DUs in 10 min

total: 291
first 62 unbroken in 41s (PR+22)

cash-out:
3 rounds:
3 MU progression (2 x purp, then purp+black)
10 GHD sit ups

ring dips + red band
ring dip negatives

kip swings

snatches and dips

2009-10-11T13:56:00.000-07:00

buy-in: DROMs / PVC Burgener warm-up + snatch balance series
3 rds of: 10 hollow rocks / 10 back ext / 5 glute-ham raises / 10 push-ups

skill: snatch + 2 OHS x 5 (work up to mod heavy weight)
warmed up w/ 35#
then: 45 / 55 / 55 / 65 / 75 / 75
did 55 over again b/c the snatch felt a little off. did 75 twice b/c the snatches were feeling good!

WOD:
10 x toes to bar
10 x ring dip (red band)
5 RFT @ 8:23

cash-out: nada

toes to bar felt decent. dips were ok until the 3rd round. i've decided that the current goats i want to work on are (in no particular order): core strength (w/ GHD s/u, hollow work, KTEs, L-sit progressions, etc), dips, squat strength, shoulder strength (STCs, lever progressions).

good times with deadlifts

2009-10-10T12:04:00.001-07:00

buy-in: 500m row / DROMS

15 back ext / 10 plank up-downs x 3

plant lateral walk (10L/10R) x 2

5 x 85# DL + 5 burpees / 3 x 105# DL + 5 burpees / 3 x 125# DL + 5 burpees / 3 x 145# DL + 5 burpees

banded MU (purp x 2) - 3, 3, 2, 2

parallette L-sit progressions

WOD:

5 x 145# DL / 5 burpees x 3

rest 3 min

x 3

1:01 / 1:00 / 1:05

total time: 9:06

cash-out: pigeon / down to up dogs / pass throughs / pancake

3 x 10 GHD sit up

5 x 3 banded dips (red band)

and Stoughton got her first muscle ups! it was awesome to be there. her first attempts she wasn't staying tight enough through the transition, but then she managed to press out the dip but it was a littel shaky. her second attempt was solid. so exciting!

home sweet home.

2009-10-06T16:20:00.001-07:00

made it back to saskatoon on sunday. picked up the boys and tried to get the house back in order.

monday @ CFS!

was a rest day for everyone recovering from the SCFC.

w/u: 400m run, DROMs

WOD: from SCFC

modified Jackie - level 2

800m run

35 x 44# sandbag thrusters

25 burpees

@ 9:46

run was slow, sandbag thrusters were frustrating for the first 20 until i figured out how to hold the darn thing, burpees were slow too.

today

w/u 500m row (modified pick drill)

5 FS / 5 thrusters (bar)

10 GHD sit ups / 15 back ext

x 2

clean + 2 jerks x 10 (5 x lt wt, 5 x mod wt)

2 x 55#

2 x 65#

2 x 75#

2 x 85# - short stepping my split

2 x 75#

1 x 85# - better than the first round @ 85 but still shorter split than @ 75#

taking stock

2009-10-02T15:14:00.000-07:00

sep 28/09
w/u: bear crawls / crab walks / samson lunges / cartwheels
skill: DL / cleans
WOD: '3 bars of strain'
10->1
135# DL
25# DB seated SP
65# squat clean
@ 24:36

sep 29/09
w/u: hollow rocks/supermans
skill: handstand hold @ 2:14 (PR + 17s); L-sit on parallettes: 11s
WOD: Nicole
400m run / max PLU AMRAP in 20min
scaled to max PLU in 2 sets (10-15s rest after coming off bar)
4+4 / 4+4 / 5+4 / 6+3 / 6+3 / 4+4)

sep 30/09
w/u: L-sit @ 13s; handstand hold @ 1:47
skill: handstand walking
WOD: Tabata snail race
butt scoots = 1/2 lap
1min rest
handstand walking (on wall) = 1/2 lap
1 min rest
backwards bear crawl = 4 1/8 lap

oct 1/09
w/u: 20 DU / gym length run / 10 burpees x 2
skill: C&J
last WOD @ CF Van
AMRAP in 20 min
1 min 65# PC and PJ
1 min rest
13 / 13 / 11 / 10 / 10 / 10 / 10 / 10 / 10 / 11
total: 108

power elizabeth

2009-09-26T17:03:00.000-07:00

thursday @ CF Vancouver

w/u tabata row (cals)
8-7-6-6-5-4-4-4

strength/skill: PC singles
65 / 75 / 85 / 95 / 105 / F x 110 / 110 / F x 115 / F x 115

WOD:
Elizabeth (power clean version)
21-15-9
75# PC
ring dip (black band)
6:40

today felt pretty good. the tabata row was brutal. the power cleans felt ok, wasn't finishing as well as i should have. the fails on the first 110 and the first 115 reps were me being a wuss about getting under the bar. the 2nd 115 should have been ok, but i road it down to the bottom and couldn't stand up with it. boo.

had never done power elizabeth before so i decided to use the scaling i used for my last squat clean elizabeth and see how things went. ended up being 5:24 faster so i probably should have gone heavier, but i was pretty happy with it anyway.

the thing i'm kind of sad about is that i can't get over to CFV more often just based on my externship hours. regardless i'll be able to work out with them a few more times next week and then i'm looking forward to gettting back into the swing of things when i get back home.

yay, deads!

2009-09-22T19:46:00.000-07:00

@ CF Vancouver

w/u: 1 mile run for time @ 7:27
skill:
DL singles
88 / 108 / 128 / 148 / 178 (PR +3#)

WOD: BW DL + push-up ladder (1+1 on the first minute, 2+2 on the second...)
as rx'd (deads @ 128#)
11 rounds + 12 DLs / 11PU
finished the 12th push up about 4 seconds over.

good stuff.

good lord.

2009-09-20T20:05:00.000-07:00

so, the past 4 days have been good from a learning / review of the principles of orthopedics perspective. but being in class from 8-6 or 7pm everyday hasn't really been conducive to me being able to make it to any more boxes. boo.

that being said, i'm taking it as enforced rest. crazy thing is that i think i got beat up pretty bad by both WODs i did down here when overall i didn't feel like they were that bad. tuesday was the CF Invictus DU/pullupapalooza and on thursday morning (around 2am) i woke up with both forearms swollen and painful. z massaged them out for me and my right arm wasn't too bad by the afternoon. lefty was ok for ADLs but direct palpation / manipulation was pretty tender.

and then wednesdays back squat extravaganza has left me gimping around the entire week. thursday was just a tiny bit sore. and then friday was pretty ridiculously sore and tight through my quads/adductors/glutes. this is the most sore i've been since i started CF'ing last october. and it wasn't that bad, just haven't had a normal ROM for a few days and it doesn't help that i haven't worked out for a few days. i think things would be better if i could squat it out.

one thing is it definitely makes me want to implement some kind of squat program when i get back home...they need work and i need to get stronger!

diet wise - i've been doing pretty well staying paleo on this trip. but i feel bad that i bought a little too much produce (yay, cali avos, kale, and fruit!) and now my mom has enough produce to get her through the next week and a half.

getting on a plane super early tomorrow. off to vancouver!

holy squats, batman!

2009-09-16T20:42:00.000-07:00

good day today. spent the morning/early pm w/ mom, seester and aunt walking around balboa park and exploring their gardens.

this afternoon, dropped by CFSD for their 5pm oly class w/ Sage B.

super fun! the people were great and i got plenty of work on my squats!

w/u:

-PVC burgener w/u

-PVC snatch balance series

WOD:

PP+PJ

2+2 @ 44 / 66 / 86

1+1 @ 91 / 96 / 101

BS (high bar)

20 - 20 - 15 - 10 - 5

86 / 76 / 86 / 91 / 101

AMRAP seated press (44#) in 1min: 21

AMRAP partner jump overs in 1 min: ?

12 x partner over/unders

yay, CF Invictus!

2009-09-15T14:00:00.000-07:00

made it san diego...70 degrees and sunny. yeah.

had a good sleep and made my way downtown to check out CF Invictus.

great space, about the same as CFS, wide open. fun people. good times.

warm-up:

team med ball (20#) indian run (twice around the block)

DROMs (spidermans, inchworms, side lunges)

WOD:

Press 3 x 5

5 x 53 / 63 / 73 (PR for reps)

15 x PLU (purple band - same as the black band @ CFS)

50 x DUs

5RFT @ 15:10

presses felt really good. DUs didn't go as well as i wanted them to, but my skippy rope wasn't spinning all that well and the DU welts on my arms are worse than usual. ow.

will maybe try to make the 7am class at CFI tomorrow and then wed evening oly lifting w/ sage b!

such a slacker.

2009-09-13T14:27:00.001-07:00

so it's been a really long time since i've posted to this blog. as per usual, i was pretty good about posting for a while and then things got hectic, i went on the road, blah-di-blah-di-blah.

anyhoo, lots has happened since i last posted...including but not limited to:

-failed the 30d paleo challenge - made it to 18days, but then crashed and burned pretty fast while on the road.

-had a blast visiting a bunch of different boxes (CF Lethbridge, CF Flathead, CF Spokane, CF Seattle, CF Portland, CF HEL)

-had an awesome time volunteering in NE Washington

-adopted a new dog (yay, Omak!)

-attended Burg's Oly Cert @ CF Oregon

-came home and have been getting my ass routinely handed to me at the gym and at work.

anyhoo, so i've been home for about a month or so and now i hit the road again!

one week in San Diego, 2 weeks in Vancouver.

hopefully while i'm in SD i'll get to check out CFSD and CF Invictus and will hopefully be able to make the wednesday night oly lifting session w/ Sage B.

i'm kind of sad to be gone for 3 weeks because that means i'm missing the Sask CFS Challenge! i guess i'll just have to train up for next year.

day 12

2009-07-14T05:45:00.000-07:00

and doing ok.

yesterday's WOD: Filthy 50 scaled to dirty 35

16" box jump

JPLU

KBS (1 Pd)

walking lunges

ab mat sit ups

PP (45#)

back extension

wallball (12#, 10')

burpees

double unders

@ 19:27

JPLU, wallball, and burpees were the suck. would love to try the full deal next time! either that or stay @ 35 and go up on the box jumps, not sub out the KTEs, and go up on the wallball.

good stuff.

2009-07-12T12:51:00.000-07:00

july 12/09

buy-in: 500m row / DROMs #1 / PVC snatch balance series / PVC Burgener w/u

WOD:

C&J work up to 95% 1RM

1 x 55 / 65 / 75 / 85 / 95 / 105

800m run (all out) @ 3:48

cash-out: 6 kPLU, 1 ring dip

PRs and UFC 100

2009-07-12T05:15:00.000-07:00

yesterday started w/ a great day at CFS

11 july 09

buy-in: 500m row / DROMs #1 / PVC snatch balance series / Burgener w/u

WOD:

snatch balance + 2 OHS work to max

55 / 65 / F x 75 / 75 / 85 / F x 90 / 90 (snatch balance (PR!) + 1 OHS)

FS 3 x 3 @ 85% 3RM

95 / 95 / 95

cash-out:

5 x 5' rope climbs

1 unassisted ring dip (PR!)

7 kipping PLU (PR!)

then, went to watch the fights. best KO of the night was henderson totally stuffing it to bisping. sweet.

stupid cheese

2009-07-11T05:18:00.000-07:00

yesterday

july 10/09

Jackie

1000m row (4:14; 2:05/2:09)

50 x 45# thrusters

30 x PLU (black)

@ 11:52

past attempts @ Jackie
april 1/09

1000m row (4:15) / 50 x 35# thrusters / 30 x PLU (black)

@ 12:33

may 2/09

1000m row (4:12) / 50 x 45# thrusters / 30 x CTB PLU (black)

14:17

my goal was sub-12 so i'm pretty happy with that. the thrusters definitely felt heavy.

day 9 paleo: had been doing awesome but went out last night. ordered a small side of sweet potato fries and a cobb salad. totally didn't know the salad came w/ shredded cheese on top....had to eat my way all around it. :(

note to self - read menus better.

5k and day 6

2009-07-08T18:48:00.001-07:00

yesterday's WOD

july 7/09

Run 5k

@ 27:44

first time ever running that far for time. was happy that i made it in less than 30 min. went out a little fast and didn't have any kind of second wind/kick at the end. by 3k the legs were feeling heavy. i think i did a decent job maintaining my POSE, but i got a small blister at the front part of my arch on my right foot. weird.

today's WOD

july 8/09

Snatch - work up to 80-90% 1RM

1 x 35 / 35 / 35 / 45 / 45 / 55 / 55 / 60 / 65

had quite a few misses. most of the lighter reps didn't go up very well. was slow through the middle and rocking forward on my toes at the bottom. the last 3 reps felt good.

Front Squat 3 x 3 @ 90% 3RM

3 x 65 / 85 / 100 / 100 / 100

front squats felt good. super stoked to have hit 3 x 3 x 100# as this was my 3RM at the start of the bias and today all three sets felt strong. yay!

Paleo day 6

still doing good, but i'm probably going to need to start changing things up and being more creative w/ my food. still have cravings for slurpees. mmm...sugar and slush. might just need to eat more fruit.

Angie

2009-07-06T21:03:00.000-07:00

Angie

50 PLU (black band)

100 PU

100 SU

100 squats

@ 21:44

Last time (april 14th), same scaling @ 25:15

i'm happy with that improvement. the pull ups felt super easy on the black band. should have gone up in reps or down in bands. PLU were 3:53 (compared to 8:36 last time). push ups were slow. i did them in sets of 5, but i think i rested too long between. took almost 11 min. I think last time push ups were 9-10min. sit ups were unbroken, and the squats felt a lot better than last time. so i think i made up all my time on the pull ups, lost a minute on the push ups and then broke even on the sit ups and squats.

Paleo day 4 - feeling good. doing well with sticking with the plan. cooked up a bunch of meat yesterday. mmmm.

no WOD today. :(

2009-07-05T22:01:00.000-07:00

got stuck at work. missed Angie! i was so looking forward to trying her out again. will maybe make it up tomorrow.

paleo day 3 -

going ok. definitely have periods of being very hungry and cravings today were a bit worse than yesterday. but so far so good, i have not given in to the thoughts of 'slurpee, slurpee, slurpee'. and i'm blaming the craving on the fact that i couldn't eat at all from 8am-3pm. anyhoo, cooked up a ton of meat for the week. (yay!) thin cuts of sirloin, pork quick fryers, and homemade hamburgers. yum. i think tomorrow's post WOD b'fast will likely be eggs, broccoli, and steak. yippee!

at some point during the week i'll need to finish off the leeks and do something with the asparagus. not sure if i can be creative or if i'll just steam them. meh...

slow snatches

2009-07-04T16:21:00.000-07:00

buy-in:

DROMs #1

PVC snatch balance series

Burgener w/u

WOD:

3 rounds of:

300m row

3 x (1 x power snatch / 2 x hang snatch) @ 55#

1 min rest

3 min rest

3 rounds of:

200m run

3 x (1 x clean high pull / 3 x power clean) @ 55#

1 min rest

Round splits (rest time not included): 2:53 / 3:09 / 2:57 / 1:57 / 1:57 / 1:48?

Total time (rest time included): 21:something

this wod was pretty fun. not sure why i couldn't find my balance in those hang snatches, but it wasn't happening today. the clean pulls and cleans went pretty well and the rows/runs felt decent.

Day 2 Paleo: going well. ate a lot yesterday (pork / bell peppers; hamburger / tomatoes; eggs /leeks/broccoli; nuts; kiwi)

today (chicken; pork / bell peppers; hamburger / tomatoes; nuts)

i'm kind of digging the single meat, single veggie pairings. we'll see how it works out for the rest of the month! on day 0 i mostly fasted so yesterday i was super hungry. had to eat every 3 hours or so to keep from auto-digesting, but everything went well.

am still deciding what to do re: cashews. have read up a bit. the argument against them is (1) they require processing to get the cashew (which apparently is really a seed) out of its toxic shell and (2) they have a higher carb content than other nuts. i'm weighing my options. i think if i cut them out then i'll have a higher likelihood of not overeating with nuts but i love them so much it's hard to say no. :(

i've been slackin'

2009-07-03T07:48:00.000-07:00

so i've been bad about keeping the blog updated. but i'm back!

still hitting WODs and have recently (yesterday!) decided to take part in a 30 day strict paleo adventure as inspired by Melissa Byers of Byers Gets Diesel.

anyway, so i started yesterday - july 2nd, 2009. i hadn't had time to detox the kitchen/ go shopping the day before so most of yesterday was a fast. and then i went to the store and broke the fast with roast chicken, 2 kiwis, a handful of nuts (cashew/almond/macadamia). then an hour later i had 1 hamburger patty and some blueberries.

today's WOD:

FS 5 x 3 @ 85% 5RM

3 x 55 / 75 / 85

3 x 95 / 95 / 95 / 95 / 95

AMRAP in 2min C&J @ 50% 1RM

55# x 14 reps

5-10 rope climbs

learning / practicing rope climb technique was super fun!

post-WOD meal:

eggs scrambled w/ broccoli and leeks

handful nuts (cashew/maca/almonds)

crap - busted already. just learned that cashews are legumes and are therefore out.

yay, rack jerks!

2009-06-13T15:04:00.000-07:00

buy-in:

DROM #1 (arm circles / arm swings / core rotations / windmills / leg swings / lateral leg swings)

3 x (15 PVC OHS / 15 back ext / run 100m w/ 12# med ball / 8 wall ball / run 100m w/ 12# med ball / 8 x 12# DB hang clean and push jerk)

WOD:

FS 3 x 3 @ 85% 3RM

3 x 55 / 65 / 75

3 x 85 / 85 / 85

push jerk 2 x 5 (work to max)

2 x 65 / 75 / 85 / 95 / 105 / 115

F x 125

cash-out: FR x 45 min

WOD #2

50 x 45# power clean + push press

for time: 4:05

burpee challenge - i'm behind - owe 17 reg and 17 inverted, will chip away and get caught up.

eggs!

2009-06-13T05:35:00.000-07:00

http://crossfitbrooklyn.typepad.com/crossfit_brooklyn/2009/05/rest-day.html

http://www.motherearthnews.com/uploadedFiles/Eggs%20chart.pdf

a very good article and an interesting chart of nutritional value of industry vs. free range eggs. might have to pony up more money for my eggs.

also - yesterday went in to CFS just to play around w/ some gymnastics stuff. was working a tucked skin the cat progression on the rings.

shoulders may be a little tired.

2009-06-11T15:17:00.000-07:00

buy-in:

DROM

35# bar - 2 x (10 FS / 5 SP / 5 PJ / 5 high hang cleans)

WOD:

C&J (10 singles, work up to 85% 1RM for the last 5)

1 x 55 / 55 / 65 / 75 / 85

1 x 90 / 90 / 90 / 90 / 90

cash-out:

bridge stick clean pulls

2 x 35 / 55 / 75 / 95 / 115 / 135

burpee challenge (day 32): 16 inverted

i was really happy with the cleans today. some of the jerks felt a little heavy / not real stable overhead but went ok. i'm glad it wasn't a ME day.

snatch and Annie!

2009-06-10T15:14:00.000-07:00

buy-in:

DROM (arm circles / arm swings / toy soldiers / spidermans / cradle walk)

PVC Burgener warm up

PVC snatch balance series

WOD:

2 position snatches (high hang and mid-thigh) work up to max

35 / 45 / 55 / 65 / 70 / 75

80 (PR + 5#, high hang only, missed the mid-thigh attempt)

cash-out:

Annie (scaled)

35-25-15-5

DUs / sit ups

@ 6:41

burpee challenge (day 31): 16 regular

snatches were so-so, some good, some ugly. i find high hang snatches a whole hell of a lot more challenging than high hang cleans. however, despite this i was able to get 1 x 80# for a new PR. pretty stoked about that.

on Annie - i had originally planned on doing 40-30-20-10, but the first round of double unders was so crappy that i punked out and scaled down even more. i should have stuck with the original plan because after the first round the rounds of 25 and 15 my double unders were unbroken. yay new DU PR (+5)!

was talking with some of the other girls this morning and the general consensus is that we miss met-cons. don't get me wrong, i am absolutely loving the oly bias. i love that we get to snatch and clean and jerk every week. but i definitely find myself occasionally wishing for an ass-kicker of a met-con. i suppose if i were better at DUs, Annie would have filled the bill! oh well...clean and jerks tomorrow!

(re-reading that last paragraph i realized that i need to keep Rip's quote in mind: Training is a process, not the events of one day. i'm working precisely the things i need to get stronger at.)

love me some baked egg cups.

2009-06-09T06:44:00.000-07:00

buy-in:
joint circles
2 x (4 point corner drill / 35# 5 x HPC / HC / SP / PP)

WOD
FS 3 x 3 @ 90% 3RM
5 x 55 / 65 / 75
3 x 3 @ 90#

squats went up well, but were definitely heavy for me.

cash-out:
400m run / 2 min rest x 3
@ 9:51.57 (2:07 / 1:53 / 1:51)

runs went well - felt pretty good and were faster than i expected!

burpee challenge (day 30): 15 inverted

static holds on rings for cumulative time of 1 min

post-WOD meal: roast beef, broccoli & cheese egg cup; banana
yum.

it's been a good food day....the above and all this before 1:30pm

-ham/leek/cheese cup + 4oz pork tenderloin

-2c. watermelon

-2.5 stalks celery + 2c. chicken salad

should have maybe paced my food a bit more, but i was hungry. *shrug*

day 29

2009-06-08T15:00:00.000-07:00

of the burpee challenge.

15 regular burpees.
this kind of hurt after all the push-up/dip work with JT yesterday. eep.

more front squats tomorrow!

had to add this:
made the most excellent chicken salad tonight!
1 store bought roast chicken
1 granny smith apple (diced)
1/2 cup dill pickles (diced)
3 Tbsp mayo

pulled all the meat off the chicken while it was still warm and mixed everything together.

ate it by itself tonight, but will probably eat with celery sticks tomorrow. this was super yummy and will definitely be making it again! i think the home made dill pickles were key. would probably be very good topped with fresh avocado too. mmmm...

rainy sunday.

2009-06-07T19:16:00.000-07:00

got home from CFS just before it started raining. what a cold, miserable june day. however prior to that was a good time pot-lucking and watching Every Second Counts.
well filmed, decent story line, but disappointing that there was such a noticeable lack of coverage on the women's side. hopefully they'll rectify that with the next movie.

as for my workouts this weekend.

june 6/09
buy-in:
DROM #1
35# 3 position snatches

WOD:
Snatch (10 singles, work up to 85% 1RM for last 5
1 x 45 / 55 / 55 / 60 / 60 / 65 / 65 / 65 / 65 / 65

cash-out:
HSPU (max reps + 90s rest) x 5
10 - 14 - 3 - 10 - 6
(changed from green + purp to purp + purp to green + black)

burpee challenge (day 27): 14 reg burpees

jun 7/ 09
buy-in:
DROM
35# rufus complex (RDL / HPC / FS / SP / PP / SJ / HSC)

WOD:
2 position cleans (high hang and mid-thigh, bar cannot touch the ground) x 6, work up to max
65 / 75 / 75 / 85 / 95 / 100

cash-out:
JT (21-15-9; HSPU / ring dips / push-ups)
Scaled to 15-12-9; HSPU w/ green+black, ring dips w/ red
@13:59

kipping skill work
DU skill work

burpee challenge (day 28): 14 inverted

bring it on, front squats.

2009-06-05T07:48:00.000-07:00

buy-in:
400m jog
2 x (15 x hip and back ext / 10 x OHS / 10 x squat box jumps)

WOD:
FS 3 x 3 @ 85% 3RM (100#)

5 x 35 / 55 / 75
3 x 3 @ 85#

5 x 200m sprint + 30s rest (0:47 / then the other 4 were between 0:52-0:55, i think)

cash-out:
stretch: indigenous peoples / up/down dog
burpee challenge (day 26): 13 inverted burpees
static holds on rings: straight leg / curly ball / 1/2 L / bottom of dip / straight leg hands turned out

just realizing how much front squatting we'll be doing in the next 8 weeks. A LOT. but it's good because i need to get stronger in my squats in order for my oly lifts to go up so i'm excited to get to work all squats all the time!

TGIRD

2009-06-04T13:28:00.001-07:00

thank god it's rest day!

went to bed early, slept in a little. got in to work around 10am. ran around trying to settle some things for my patients. did some rehab. did 13 reg burpees for the burpee challenge (day 25).

back to the bias tomorrow!

yay, C&J!

2009-06-03T15:34:00.001-07:00

buy-in:

DROM #1 - arm circles / arm swings / core rotations / bent over core rotations / leg swings / lateral leg swings

35# bar - 10 x FS / 5 x HPC / 5 x HSC / 5 x SP / 5 x PP / 5 x SJ

55# - 5 x HPC / 5 x HSC / 5 x SJ

WOD

C&J x 1 work to max

1 x 75 / 85 / 95 / 100 / 105 (PR + 10#)

F x 110

cash-out: stretching: indigenous people / pigeon / pancake

burpee challenge: 12 inverted (did 33 reg yesterday - spread out throughout the day)

static holds on rings (straight leg, curly ball, half-L, bottom of dip)

worked full cleans today. my pulls felt good and i think i was getting under the bar pretty well. last time we did full cleans i got to 95#. i tried for 110 intending on power cleaning it, but i either wasn't fast enough / pulling high enough / wasn't able to stay high after i caught it because my first attempt i caught it, bounced out and then couldn't stand all the way up with it. my second attempt i caught it, rode it down, and lost my core at the bottom so thought i should dump.

considering 110 is my 1RM FS, i'm pretty happy with how things went!

good start to the oly bias!

first ever max snatch day!

2009-06-02T08:00:00.000-07:00

Stephane lunchtime snatching @ CF Level 1 Cert in Edmonton

buy-in:
DROMs #4: cat/cow / squat/stand / hip corrections / pressing SB + Sotts press / turning reverse lunge / snatch drop-outs

Snatch progression
PVC: Burg w/u: 5 x down and up / 5 x high pull / 4 x muscle snatch / 4 x snatch balance
5 x tall snatch / 5 x mid-hang snatch / 5 x below the knee snatch
35# bar: 5 x tall / mid-hang / below the knee snatch

Snatch x 1 (work to max)
45/50/55/60/65/70/75
F x 80

most of the first 4 weights i did multiples of to get the feel of dropping under and staying solid in the bottom. overall felt pretty good and i think i can go higher next time we see 1RM snatches!

cash-out: stretch (indiginous peoples, pigeon pose, pancake adductor stretch)

burpee challenge - day 23 - need to catch up on regular burpees - today is 12 + 11 + 10 = 33 burpees. eep! i think i'll just chip away at them.

oly bias, day 1

2009-06-01T22:40:00.000-07:00

Nadia squat cleans during trainer WOD @ CF Level 1 Cert

buy-in:
FR
DROMS: toy soldier / 45-deg toy soldier / high knee pulls / kick back pulls / side shuffles / inch-worms
50m run / 50m backwards run / 15 x OHS / 10 x PLU / 5 x dip

FS x 3 (work to max)
3 x 65 / 75 / 85 / 95
1 x 105 (failed 2nd rep)
3 x 100 (3RM PR by 5#)

cash-out:
sampson / psoas /pancake / butterfly adductor stretch
21 x inverted burpees (to catch up on the challenge - day 22) - we timed it but i forgot the time.
static holds on rings

other than being ridiculously sore the front squats went pretty well and having a 3RM of 100# will make all of my math for the oly bias super easy!

i've got so much to learn!

2009-05-31T22:30:00.000-07:00

at least that's how i feel after finishing the CF Level 1 Certification in Edmonton this weekend (couldn't figure out how to make blogger show the whole picture on this post, but it conveniently shows the part of the group where all the CFSers are). i had an amazing time and learned a shit-ton of stuff. i'm sure it's all stuff that chad has mentioned / explained / that i've read before. but to have everything so nicely packaged, explained incredibly well and by some of the top CF trainers in North America was pretty freaking awesome. the trainers were Todd (CF Flathead), Andy (CFHQ), Stephane (USD), Kurtis (Rainier CF), Nadia (CF Queen Anne) and all of them were outstanding. each had their own training / presentation style and all were so approachable and great to work with!

a run down of how the weekend went -
day 1 - lectures on the definition of fitness, the definition of CrossFit, and the nine foundational movements. interspersed with small group movement and WODs

Andy ran our group through the first 3 (ASq - FS - OHS) and his first comment to me was that he 'already hated me b/c of my squat!' so then he made me demo for the rest of the squat segment which i thought was crazy. (but fun!)

then we did bottom-to-bottom Tabata squats and my rounds went like this:
20-18-18-18-18-15-15-16
it was my first time doing bottom to bottom Tabata and i think i matched what i did for normal Tabata squats during Tabata This but what really blew my mind was that i got the highest # out of all the women there! i think the difference was i didn't let myself stretch after coming out of the bottom, i just made myself keep moving. the only thing i would have changed was that on the 6th round, i didn't hear the count right so i wasn't sure how many we had left to go and when everyone stood up out of the bottom and paused for a bit it made me pause too! maybe could have gotten 16 instead of 15...but other than that i was very happy with this.

Todd ran our group through the next 3 movements (SP - PP - PJ) and i got good corrections on my hand position on the bar (needed to move in closer to my shoulders). and on keeping my core tight at the set up and through overhead. (ie keep ribs pulled down, tight abs!!). this is something that i thought was a fault of mine, but could never really pinpoint what i was doing wrong or why. now i know that i really need to engage my abs a whole lot more for my presses! much harder work that way but so much more solid.

Kurtis ran us through DL - SDHP - MBCL. didn't really get any corrections on this so i think they went ok.

the afternoon WOD was a team workout:
400m run
50 x 65# thrusters (per team member) = 250
50 x PLU (per team member) = 250
400m run
we finished at 24:20 - i think we were 5th overall, 3rd out of the teams of 5 and definitely the first all female team of 5. our team was me, Courtney, AngAsh, Jen Ash, and Katy Josephs (of CF Calgary and a CF Games Qualifier!!) for me, the thrusters were a little heavy, but the pull-ups felt awesome. i think i got 8 (maybe 10?) in a row the first time i got up on the bar. Katy was a machine. her thrusters were so fast! it's crazy that she's only 17 and has been crossfitting for 4+ years! she rocks.

day 2
more lectures - nutrition, GHD, programming / scaling

Nadia ran our group for a review of push jerk and MBCL. that went well. she really explained things well and brought some really good examples of more subtle faults to our attention. loved it.

our Sunday WOD was
7 x 12# wall ball (10 ft target)
7 x burpees
AMRAP in 10 minutes
we paired up and coached our partners through the WOD. Courtney was my partner and did an absolutely fantastic job for 7 rounds flat.

wall ball definitely was a hard one for me. i only got 6 rounds + 3 wall ball but was pretty happy with that performance and glad i only had 10-14 misses over those 6 rounds.

then we went through kipping PLU (Nadia), MU (Kurtis), rowing (Andy), snatches (Stephane). we only had 15 min at each station and that definitely was not enough. got a couple of good pointers on my kipping (need more violent / quicker closing of my hips in order to be able to turn them over again); some good drills to work the MU transition; rowing didn't really cover technique to any extent at all - mostly just a way to get in a brief test of power output rather than teach / emphasize technique; and the snatch progression was brief but good - just not a lot of time for corrections / nuances.

i definitely understand the time constraints, but it would have been nice to have more time for those movements or to be able to try out GHD sit ups.

so a few things to improve but overall this was an overwhelmingly amazing experience!
next certs when time and money allow: oly lifting and gymnastics! can't wait!!!

holy shoulders, batman!

2009-05-20T08:22:00.001-07:00

buy-in: DROMs / foam rollin' / DUs (i suck at these...add it to the goat list)

PVC (OHS / Burgener warm up / snatch balance series)

35# bar (snatch progression)

WOD:

10 x 55# power snatch

8 x depth push up (35# plate)

7 RFT

@ 15:38

cash-out - nada, had to jet.

snatches and push-ups felt ok. could have been a little faster if i would have just stayed on the bar. have 5 inverted burpees to do later today.

oh...Nancy

2009-05-19T19:54:00.000-07:00

buy-in:
DROMs / FR / 3 x (5 x PVC narrow grip OHS / 5 x narrow stance OHS / 5 x OHS / 10 x PLU / 10 x 12kg KBS)
2 x acclerations (10 pulls - gym length sprint / backwards run / gym length sprint) + 5 x 35# OHS

WOD:
Nancy
400m run
15 x 45# OHS (rx'd @ 65/95)
5RFT
@ 19:16

cash-out: stretch - adductors/hamstrings

felt pretty good today other than my phenomenally slow running. started off @ 2:13 for 400m then by round 5 was up around 3min+. was pretty happy with the OHS - all 5 rounds unbroken. a couple of wobbles, but overally felt really good overhead. runnning nancy felt significantly better than rowing Nancy, i think my legs get really trashed during rowing nancy so the OHS are harder. either that or i'm getting stronger or i just don't know how to run....any or all of these could be true. i think i could go up in weight next time.
hopefully i pick up some tips/tricks/drills to work on improving my running at the POSE cert this weekend.

burpee challenge: day 9 - 5 regular - check. (forgot until just now - did the burpees in my work clothes in my office. whee!)

food: didn't eat enough today.
b'fast: eggs + spinach + provolone; banana
midday: couple pieces of candy (i know, i know!)
dinner: tuna + celery + apple + grapes
heading home soon - hope to make/eat something more when i get there.

restraint

2009-05-18T16:55:00.000-07:00

scheduled rest day today....but it was so hard not to go to the gym as today's WOD was
press (1-1-1-1)
push press (2-2-2-2)
push jerk (3-3-3-3)

so sad to miss it, it would have been awesome to see if i could have made 75# on that press but i'm trying to be good about taking my rest days(hence, restraint!) and i figure it's only another couple weeks before the oly bias starts so i can hold out until then for all the cleans/jerks/snatches and front squats i can stomach.

the other thing i'm going to be working on is trying to get my diet back under control. i've been incredibly lazy about what i've been putting in my mouth lately and it shows. i've been feeling slow, fat, weak, and blah. and i think i've gained 4# in the past 2 weeks or so...and trust me, it's not muscle. so the next few weeks/months are going to be a new start at some of the good habits i made during the healthy eating challenge and have since abandoned. if i'm feeling brave, i might post my food log here....haven't decided yet.

dinner tonight - salmon and broccoli!

burpee challenge - day 8: 4 inverted - check.

getting there.

2009-05-17T11:44:00.000-07:00

buy-in:
DROMs
gym length (spiderman / rotating squats / hip openers)
2 x (10 back ext / 10 sit up / 10 12kg KBS)
400m run
partner PNF FS triceps stretch

FS (4-4-4) 2-2-2
4 x 45
4 x 65
4 x 75
2 x 90
2 x 100
1 x 110 (failed 2nd rep, PR +5#)

push-up ladder (1 -> 10)
3:59

burpee challenge day 7: 4 reg burpees - check.

cash-out: 2min sit-in squat stretch / samson / PNF calf/triceps
static hang w/ hollow hold

today was pretty good. i felt really solid on my front squats through 100#, the first rep at 110 was heavy, but it went up pretty well. the second rep, i let the bar get too far forward and couldn't get my hips back under the bar. grr. oh well, i'm happy that 110 went up so that at least my 1rm FS is the same as my 1rm C&J. :)
and the push-up ladder felt good too. could have been a bit faster if i hadn't rested quite so much in the early rounds. looking back, the last time we did a push-up ladder it was 10 to 1 @ 3:52, so opposite direction, 7 seconds slower...i'll take it!

yay for a rest day tomorrow!

catch up

2009-05-16T13:37:00.000-07:00

may 14/09
rest day
burpee challenge day 4 - 2 inverted burpees

may 15/09
500m row (2:03 / 2:15 / 2:20 / 2:19)
50 squats (1:38 / 2:03 / 2:00 / 1:45)
4 RFT
16:35

day 5 - burpee challenge: 3 reg burpees - check.

may 16/09
30 PLU / 30 12kg KB snatch / 10 HSPU (green/purple)
20-20-10
10-10-10
17:58

burpee challenge day 6 - 3 inverted burpees - done.

thrust this.

2009-05-13T17:30:00.001-07:00

buy-in: DROMs / CFWU / Rufus complex (3 x RDL / 3 x hang squat clean / 3 x thruster + 3 plank holds) x 3

WOD:
Thrusters (5-5-5-5-5) work to max
5 x 55#
5 x 65#
5 x 75#
5 x 85#
3 x 95#, failed on 4th rep - got the bar to forehead height but couldn't finish pressing up

25 ring dips (red band) for time @ 4:56

burpee challenge - day 3 -- 2 regular burpees. check!

cash-out: group stretching (2 min sit-in squat / 20s Samson / 1 min PNF calf / 1 min PNF triceps)

max effort thrusters are kind of fun. 95# is a 5# PR over my 1RM clean to thruster from January and a 25# PR over my 5RM thruster from November. overall the thrusters went pretty well, i think. the ring dips on the other hand. kind of ridiculous. played with only having the very ends of the red band on the rings and that give me much less support so the dips were significantly harder than i thought they would / should be. did 5-5-4-2-2 then singles for the rest. brutal. i did like the group stretching - it made me actually stretch today.

love me some goats.

2009-05-12T09:48:00.001-07:00

so i was informed that the oly bias isn't starting until june....sadness abounds. guess i'll have to learn to be patient!

buy-in: DROMs / gym length (inch worm, side shuffle, carioca, spiderman, toy soldier, forward lunge), CFWU

burpee challenge (day 2): 1 inverted (these are going to be fun! will consider trying them free standing)

WOD:

1000m row (4:13 - even splits! 2:06.6)

1000m run (i think i came in around 11:20 or 30ish so it was about a 7:15 1k)

100 DUs (pure suck. 9minutes)

@ 20:23

cash-out: some foam rolling, no skill work.

i was actually pretty stoked about the erg piece. right around 400m in it started to feel really good and i'm excited that i was able to maintain even splits. the 1000m run was ok - first 150m or so i couldn't feel my legs. i think i maintained my pace pretty well and the last 200m felt great! the DUs were not ok. kept hitting the same spot on my right foot and it hurt like a bitch. first 50 took about 6 minutes, the last 50 went better.

day one.

2009-05-11T06:58:00.001-07:00

so it's day one for the oly bias at CFS and also day one for the burpee challenge devised by AngAsh, Courtney and myself. should be good times all around.

buy-in: DROMs / 5 x sit-in squats / 5 x bounce out squats / 20 x 35# front squats

group DROMs (gym sized circles) forwards running, side shuffle, carioca, backwards running, bear crawls, one legged hopping

Rufus complex (3xDL /3xHPC / 3xthruster /3xPJ)

WOD:

3 x 85# DL

3 x 85# HPC

3 x 85# thruster

3 x 85# PJ

20 push-ups

200m run

4RFT @ 15:39

cash-out: FR / kipping pull ups / banded HSPUs - skill work

rx'd weight was 95#. barbell work could be partitioned anyhow. i chose to do 3 x DL/HPC/thruster/PJ as a complex (ie each exercise once through) instead of 3 DLs, 3HPCs, etc. i think that worked pretty well for me. the thrusters were definitely the hardest part...well that and the running. holy man, i'm slow.

Burpee challenge - Day 1: 1 regular burpee (during warm-up)

'let the bitches have the kitchen'

2009-05-10T07:12:00.000-07:00

this video was posted on the CF mainsite and it totally made me smile.
melissa mulligan has a pretty rockin' voice and i totally dig the imagery. my favorite line was 'fran is in your kitchen, breakin' shit and throwin' dishes on the floor'

and i loved the idea of 'let the bitches have the kitchen...better there than in your mind'. for me i've totally been there where the Girls are in my head and making me want to quit or cry. so the idea of mentally putting them somewhere else as these psycho manipulative bitches tearing your shit up, might just be what i need to get angry enough at them to finish the damn WOD. love it.

on another note - today's a rest day. might hang out at the oly seminar going on this afternoon. otherwise it's a study day and tomorrow starts the 100 day burpee challenge. AngAsh, Courney and I - alternating regular burpees w/ inverted ones and adding one rep every 2 days so it looks like this:
day 1: 1 reg burpee
day 2: 1 inverted
day 3: 2 reg burpees
day 4: 2 inverted....etc.
i'm kind of stoked about this. i think the inverted burpees will be fun! hopefully i'm still saying that on day 100!

DLs, HSPUs, and DUs? sweet.

2009-05-09T11:51:00.000-07:00

buy-in:
DROM / 5 ring dip (band assist) / 5 PLU / 10 PU / 15 Sq
we were supposed to do 3 rds of the dips/PLUs/PU/Sq but i got distracted and tried out a new band assist (shoulder harness) on the dips (thanks Matt!) and then was playing w/ band assisted HSPUs

WOD:
10 x DL @ 145# (rx'd at 205/295)
5 x HSPU (band assisted - green+purple)
30 x DUs
@ 17:05

cash-out: nada - i'm so bad at working things in cash-outs. must figure out how to be better at this.

was early enough today that i got to see most of the earlier class rip through this WOD. it looked pretty brutal and i was pretty nervous going in. the DLs @ 145 felt so much better than the DLs in 'Every Rep Counts'. still heavy, but not soul-crushing. the band assisted HSPUs were fun! i think green+purple is a good scaling for me for now. i tried one with purple and purple and that was a huge fail! the DUs weren't flowing very well but i got them done.
i quite liked this WOD - for as much as i was nervous about it starting, it turned out pretty well!

oh - yeah and during the warm-up i did 3 x 5 kipping PLUs and the kips actually felt pretty damn good...yay, kipping!

so tired...

2009-05-08T17:59:00.000-07:00

missed today's WOD. work / school and lack of sleep conspired against me but i'm ok with it, i think. i've been toying with the idea of taking a week off some time soon. not sure when that would be but maybe not until july when i'm away. until i decide, i'll keep on keeping on. but first - lots of good food and an early night!

more overhead anyhow!

2009-05-07T08:19:00.001-07:00

buy-in: DROMs / CFWU / erg starts / KB TGU fun!

WOD:
400m run
30 x burpees
10 x OHA (power cleans / split jerks @ 105#)
@ 10:55

rx'd weight was 115#

the run was 2:14 (4 seconds faster than a couple weeks ago). the burpees seemed to go well and i'm pretty happy with how the OHA went up. i was initially debating between 85 and 95 - tried both those weights and felt like they went up pretty easy. threw on another 5# for 100 and that felt pretty good too. so ultimately decided to suck it up and use 105. i kept telling myself it was only for 10 reps and that i should be able to do it. i started off with push jerks, but missed the 2nd jerk and switched to split jerks after that. the 3rd clean i totally missed my jumping position and had to abort mission on that one since the bar ended up about a foot in front of me! other than that i felt like the weight went up well and i'm pretty stoked that it's just 5# under my 1RM C&J. sweet.

every accurate and perfectly performed rep counts

2009-05-05T14:49:00.000-07:00

Every Rep Counts was WOD #1 for the CF Games Western Canada Regional Qualifiers. many, many, many props to the athletes that competed and turned in such amazing results on this crazy hard WOD.

buy-in: DROMs / PVC OHS / sit ups / back ext / 300m row / erg starts

E(aapp)RC
as rx’d
10 x 14# 10' wall ball
10 x 20" box jump
10 x 145# DL
10 x burpees
2 rounds + 8DL

cash-out: zip

this was a tough one…and oh, how i hate wallball.
let me count the ways
(1) i’m not very good at hitting the wall
(2) it only took me 40+ reps (and nearly 5 minutes!) to get the first 10 reps
(3) 10′ is effing high
(4) in order to hit the 10′ target i have to jump
(5) taking a 14# medball to the face is not really something i’d put on my list of things i find fun

on the plus side, the 3rd round i only missed 4 instead of 40 so that’s an improvement! and i’m pretty happy with the rest of it. box jumps and burpees were easy compared to everything else. the DLs slowed me down, but i’m pretty happy with them because they’re BW+15# for me and only 30# less than my 1RM.

persistent goat: wall ball

look ma! no bands!

2009-05-04T06:40:00.000-07:00

buy-in: DROMs / CFWU (PVC OHS / GHD sit ups / back ext / PLU / PU / ring dips)

WOD:
5 ring dips (red band)
10 PLU (full!)
15 squats
AMRAP in 15 min
=6 rounds + 5 ring dips

felt pretty good. ring dips were hard, but the pull ups are what got me. pretty happy to get them done without bands. i was able to kip pretty well for the first one, then it turned into swing and dead hang pretty soon after that. dips were feeling ok, except towards the end chad said i wasn't staying tight enough at the bottom. need to work on that.

and my clavicles plead for mercy...

2009-05-03T15:14:00.000-07:00

this was originally posted on April 1/09 - i know i should have moved these older posts earlier, so they are really quite out of order. sue me.

so...i probably will never be as badass as this lifter. but i've spent an inordinate amount of time in the past few days catching a bar in a front rack and bashing the shit out of my collar bones. heavy cleans, front squats, thrusters, you name it. my biggest downfall is not dropping under the bar fast enough and not getting my elbows around to receive the bar. ouch, dude. it hurts.

i haven't posted in the past couple days but they went something like this:
28 mar 09
Linda
10->1 reps of
135# DL
55# SP
85# power cleans
@ 22:57

29 mar 09
Rowing Nancy
5RFT
500m row (2:08/2:12/2:12/2:17/2:19)
15 x 45# OHS
@ 20:33

31 mar 09
3 x (250m row / 5 x 85# power clean) + 2min rest
3 x (30 x DUx / 5 x 85# power clean) + 2min rest
2 RFT
total time: 37:19
total work: 31:19

1 apr 09
Jackie
1000m row (4:15)
50 x 35# thrusters
30 x PLU (black band)
@ 12:33

good times all around. Linda was painful but so much fun. Nancy roughed me up pretty good. Jackie let me think everything was cool, but then punched me in the gut and stole my lunch money when it came down to the pull ups. Pull-ups are definitely a huge goat for me right now. I want to do it right, i want to gain the strength to get good full ROM pull-ups. i want my chin to fully clear the bar w/o the need to gooseneck them. i can definitely tell that i'm getting stronger, my dead-hangs are getting easier and more controlled. i still have a hard time kipping, but i know i'll get there. just takin' the long way 'round i guess!

love me some oly lifting!

2009-05-03T15:07:00.000-07:00

originally posted on March 27/09

today was a fun day.

buy-in: DROM / 2 x (10 x FS / 5 x SP / 5 x PP / 5 x PJ) / clean progression / snatch progression / jerk progression

WOD:
Isabel
30 x 50# snatch
@ 3:35

Cash-out: kipping/PLU skill work

Should probably have gone heavier on Isabel, but it's been several months since we've done snatches and i wasn't feeling that confident. Overall i'm happy with how today went. Will plan on hitting a second WOD today to give Grace a go.

stopped by the 7pm class to get Grace done. i just couldn't pass up the clean and jerks!
buy-in and cash-out were the same

Grace
30 x 85# C&J
@ 7:19

2:50 slower and 15# heavier than my last dance w/ Grace. not too shabby.

it's only been 2 years...

2009-05-03T15:04:00.000-07:00

here are some posts i put on my original blog
but seeing as how they pertain more to CF, i'm moving them here.
Originally posted on: march 25/09

ah...how well i've predicted my inability to consistently journal. however i'm excited to use this blog for a new project. not just a ho-hum journal, but as a chronicle of my efforts and the results of a lifestyle change. i recently (october '08) found CrossFit and have been consistently attending group WODs at CrossFit Saskatoon for about 5 months now.

i LOVE it. for the first time in my life, the money i'm paying for a gym is not going to waste....and it's not just the fact that i love the workouts. CrossFit has attracted an amazing group of people that make for a fantastically supportive community both online and in local affiliate gyms. since joining CFS, i finally feel like i'm starting to put down some roots in saskatoon and it feels nice!

prior to joining CFS i had spent the year before doing pretty much nothing athletic. my poor kayak just sits up against the wall collecting dust. i was inactive, gaining weight, and feeling crappy. my first day in the door i could barely do 20 squats, couldn't do a push-up to save my life, and required the hercules of assistance bands to eke my chin over the bar for a pull-up. now i have acquired a deep interest in perfecting my olympic lifts and getting stronger so i can pull / push more weight and am making measurable strength / fitness gains every week. it's amazing!

October '08:
0 push-ups
0 pull-ups (w/o band assistance)
40# press
95# dead lift
75# back squat

Now:
full push-ups ( i think i could probably do 15 straight through - but most recently completed 100 partitioned for Murph)
pull-ups unassisted - 5
72# press / 102# push-press / 100# push jerk (haven't done max effort for jerks in a while)
170# dead lift
100# clean
140# back squat
95# front squat

i am also in the midst of an 8 week Healthy Eating Challenge (started March 1/2009) and am learning how to make better choices with my diet. i have been far from perfect, but so far i'm doing ok and i'm starting to see/feel results. just today i had three different people stop me at work and remark (1) what's wrong with you? you're smaller! (2) that i look more compact (3) that my legs look more muscular. i wasn't even wearing anything particularly form fitting (jeans and and a baggy sweatshirt!). i don't know if this is true, but i do have to say it's the first time in my life that co-workers have ever commented on my appearance...and it's kind of fun.

so anyway, hopefully i can keep this up as a record of how things are going for me. i don't know if i'll use this as a forum for tracking all my WODs or as a food log or what. so bear with me!

3-2-1, GO!

running, cleans, and burpees, oh my!

2009-05-03T14:54:00.000-07:00

buy-in: DROMs / mountain climbers / dead hang PLUs
Rufus complex (RDL / HPC / SP / PP /PJ)

WOD:

Overhead Anyhow and then some... (OHA tribute to the Western Canada Regionals WOD #3)

200m run
10 x 75# PC + PJ
10 x burpees
10 x 75# PC + PJ
10 x burpees
400m run
10 x 75# PC + PJ
10 x burpees
10 x 75# PC + PJ
10 x burpees
200m run
@ 16:36

felt like i did ok with the running. cleans could potentially have been heavier, but they felt really weird after the first run...like i didn't know where my legs were. and landing the cleans and the push-jerks felt a little off since i was in my runners instead of my oly shoes. should have taken less time btw C&J reps and i tried to sprint at the end to keep Holtzie from catching me, but couldn't quite make it. oh well! overall i think it went really well.

chest to bar Jackie

2009-05-02T14:53:00.000-07:00

buy-in: Foam roll / DROMs / CFWU

WOD
Jackie

1000m row (4:12.1 // 2:03/2:09)
50 x 45# thrusters
30 x CTB PLU (black band)
@ 14:17

cash-out: nada

Jackie was ok. 1:34 slower than the last time i saw her (01 apr 09), but added 10# to the thrusters and the PLUs were CTB. 1000m piece was 4 seconds faster. the thrusters felt kind of slow and started the PLUs in threes, but was doing singles by the end.

running is suck.

2009-05-01T16:47:00.001-07:00

buy-in:
DROMs
2 x CFWU (worked on kipping PLUs and GHD sit ups)
snatch skill work
w/ PVC pipe: pressing snatch balance / heaving SB / SB / snatch drops from scarecrow / muscle snatch / power snatch from high hang / pockets / mid-thigh / knees / mid-shin
w/ light bar (45#) 3 x 3 snatch

WOD:
400m run
35 sit ups
4 RFT
@ 14:34

cash-out: rush home / shower / to work!

the warm up today was good. i've decided that i'm not allowing myself the use of bands any more on pull ups. if needed, i will scale the number of pull ups i do, but from now on...no bands! the PLUs during warm up were ok. there was one that i kipped well, the rest were just so-so.
snatch work was good.

the WOD was ok, if only a little disappointing for my stunning lack of speed. i felt pretty good about my POSE technique, but i'm just not very fast. would fall behind on the runs and catch up a little (very little) on the sit ups. i need to remember to wear my watch and take splits on running WODs like this. i saw my first split was 2:18, but forgot to keep track after that. i think running is my newest goat.

CF Total

2009-04-30T22:47:00.000-07:00

buy-in:
DROMs / running drills
back extensions
PVC dislocates / OHS
500m row
light bar (RDL / HPC / FS / SP / BS)

WOD:
CF Total

Back squat
(5 x 65 / 5 x 95 / 3 x 125)
1 x 135 / 1 x 140 / F x 145

Press
(5 x 45 / 3 x 65)
1 x 72 / 1 x 74 / F x 76

DL
(5 x 95 / 3 x 135)
1 x 165 / 1 x 175 / F x 177

cash-out: quick change and got my ass to work!

i was working with leanne h, dee, and courtney. it was pretty awesome, but all of them picked starting weights that looked super easy, then for my first back squat attempt i step up and try for 5# under my 2RM PR and take about 4 times longer to get up out of the hole. which messed with my head a little. 2nd attempt was right at my 2RM PR and holy, it was heavy but it went up ok. then i asked chad if i should go up by 2#/5# and he was all 'totally go up by 5#' - major fail, made it down and started back up ok, but then pretty much got folded in half by the bar as my hips just passed my knees. sweet.

same thing happened with presses, although this one, i made my progression a little tighter than it needed to be. 72# was good, 74# was heavy, and 76 wouldn't really go anywhere. should have stuck to 75# for that 3rd attempt but got a little greedy...oh well.

deads actually weren't bad. 165# was heavy but went up well, 175 went up but it literally took me at least 10-15 seconds to stand up with the bar. matt swears the bar never stopped moving - it was just inching up the whole time, man it was tough!! tried for 177 but only got it an inch off the ground before it stalled. i seriously must have done some very wrong math at the PAC...there is no way i hit 186 for one that day. or at least that's what i have to tell myself otherwise i would get pretty disappointed about my deads.

overall i'm pretty happy with how things went. would have liked to see some PRs, but i think i was pretty accurate with my starting attempts and hopefully next time the total comes around i'll be a little better rested and be eating better too!

I *heart* CF

abs are made in the kitchen...

1/10

Day one

making up wasn't bad!

angie

it's starting!

Me and running...definitely not BFFs

17:06

simplify.

my cardio sucks blue whale.

damn viruses.

comme çi, comme ça

26 Sep 11

elements 3

Elements 2

Trying to be consistent.

So what else am I doing?

New city, new start.

you know you're out of shape when...

bite the bullet already, dammit!

finding the way to starting over

ever wonder where to start when you're starting over?

presses & ring rows

new plan of attack?

if only...

i *had* a plan

DB presses ok, SDLs...meh.

i don't think i chose poorly, but man it sure hurts like i did...

welcome back.

struggling.

40X0

9 hours in the OR vs. Fran?

new year, new leaf?

something to think on.

boo work.

crushed.

hiatus number 274 comes to an end

days 4,5,6

days 2,3, and 4

day 1 - CFS Paleo Challenge

skip skippy

snatches and dips

good times with deadlifts

home sweet home.

taking stock

power elizabeth

yay, deads!

good lord.

holy squats, batman!

yay, CF Invictus!

such a slacker.

day 12

good stuff.

PRs and UFC 100

stupid cheese

5k and day 6

Angie

no WOD today. :(

slow snatches

i've been slackin'

yay, rack jerks!

eggs!

shoulders may be a little tired.

snatch and Annie!

love me some baked egg cups.

day 29

rainy sunday.

bring it on, front squats.

TGIRD

yay, C&J!

first ever max snatch day!

oly bias, day 1

i've got so much to learn!

holy shoulders, batman!

oh...Nancy

restraint

getting there.

catch up

thrust this.

I heart CF

i had a plan