Monthly Archives: March 2014

PR city

Well, not really. Maybe more like PR pit stop.  I’ve been able to hit Open Gym for some Oly work the past two Saturdays, and I can REALLY tell the difference when I hit the weights fresh instead of hitting them right after a WOD.  So, it means some PR’s. One thing I remember reading in one of the many Olympic lifting/Crossfit publications I read, was that sometimes it’s important to hit a PR often in training. But not just your 1RM on a certain lift. You can PR your 1RM Clean, your hang Clean, your Power Clean, your 2RM high hang power Clean, etc.  You get my drift! Anyways, that’s kind of what happened Saturday. I was feeling good doing the complex/practice, so I figured I might as well go for a PR.

Friday

Strength/Skill

Every 2 minutes for 10 minutes

5 Chest to bar pull ups

rest :30 seconds

5 burpees

Was supposed to be regular pull ups but the other option was Bar Muscle ups-so I chose the middle ground

WOD

13.4 (I think?)

AMRAP 7 minutes, ascending 3 reps after each round is complete

3 Clean and Jerks @ 95#

3 toes to bar

My score: Really don’t remember. some where in the round of 12. Took this nice and easy, at 70%, so maybe could have gotten into the round of 15 if I pushed harder. Worked on cycling the clean and jerks (did mostly push press and some push jerks) in sets of 3; all toes to bar were unbroken and actually felt really strong.

Saturday Weightlifting

7×1 3 pause clean (from the high hang) + 2 split jerks.

I got up to 115#. I decided to try and hit a new PR on a hang clean (and jerk). So now, my new 1RM for my hang clean and jerk is 125#-5# higher than my REGULAR clean and jerk. hows that for some progress! ;). Over body weight now…and the 125# hang clean felt pretty good (my jerk was ugly as sin but that’s another issue…)

6×2 Front squats @ 145#

Hit these with a 3:00 rest because this was my 1RM 11 weeks ago…so less than 3 months and i’m hitting my old 1RM for multiple doubles. I wore a belt, but thats ok.

3 Rounds 

10 barbell step ups @ 65#

5 good mornings @ 65#

light weight for good mornings; step ups are always hard with barbell

Sunday

3 mile recovery run

Monday

Strength

Push press, 5×5, ascending in weight

80-85-90-95-100#. I should have tried to go to 105#. well, maybe not. Shoulder is bugging again

WOD

15-12-9

Cleans @ 95#

Chest to bar pull ups

Time: 8:29, RX. Chest to bar felt pretty good-got sets of 6-8 each round, with a few singles in the 12 and 9.  Cleans were 5/5/5, 4/4/3/1 (quick drop then picked back up, then 3/3/3.  Worked on dropping quickly under the bar, which is why i think i was so fast; I didn’t power clean then squat.

Strength/Squat

Front squat, 10×3 @ 130#

I was tired and hungry and shoulder is bugging. blah. but got them done!

So my week schedule looks

Monday: WOD/Squat

Tuesday: WOD/Snatch work

Wednesday: WOD/Clean and Jerk work

Thursday: WOD/Squat

Friday: WOD/Oly work

 

I also need to figure out when to do some gymnastics work (need to do some more C2B and some Ring dip work, along with some work on the strict muscle ups, just a couple more times this week).

 

So thats my week!   I have some work in the office a couple times this week,  but it falls on days i’ll just be working out longer in the mornings so I won’t be skipping a squat session.  I actually enjoy going into work-its nice for me to be able to completely focus on my work for a long stretch of time instead of “just when she naps”.  

What was your latest PR??

What I learned about myself during the Crossfit Open

Ok, first off, I’m going to apologize for this post in advance. I’m sure you will be seeing 5 million of these in the upcoming weeks, and I know mine will be nothing special. This is more for me to unload my thoughts, and get my feelings down on “paper” before I forget them (which I will).

This is my first Crossfit Open. I signed up with Crossfit in May 2012,  2 months after the 2012 Open.  I then got pregnant ,and had my baby during the 2013 Open. So, here I am, 2 years of Crossfit under my belt (well, maybe a year and a half if you count all the “modifying” I had to do my first year, haha!).  I didn’t realize until its as over, how great of a benchmark the Open was. I wasn’t sure where to place myself, and really to see what needed working on, or even really what my strengths were anymore. So I’m going to go through each Open Workout, and relate my thoughts and how it applies to my Crossfit journey

14.1

10 min AMRAP

30 DU

15 Power snatches (or ground to over heads) at 55# for women

My Score: 268, top 15% in scores in the region

How I feel about it:  Honestly? Mixed feelings.  I think this was one of my stronger performances, and probably a decent gauge of where i’m at.  I think if I had a redone it I would have gotten into 6 rounds and bumped up a few place. This was one if I was more competitive in the open I would have redone, and learned to stragetize. I did it outside, so my rope caught 3 times (I never trip up on Doubles under 50 reps).  I didn’t see the clock so I didn’t push the last reps.

BUT….I will say this is actually stronger than I thought it would be when it was finished. I think all the extra Oly work I did translated well into this, because while I’m not particularly strong, my snatch mechanics are more efficient so even though i broke up the work more than I planned the sets I did were fast and smooth. I think this was a show of how i’ve grown in this field of the sport-my last time doing this 6 months ago, I only got 3 rounds + 15 double unders. This time I was only 2 reps away from 6.

14.2

From 0-3:00 complete 2 rounds of the following

10 Overhead Squats

10 Chest to bar pull ups

From 3:00-6:00 complete 2 rounds of the following

12 Overhead squats

12 chest to bar pull ups

and so on and so on

My Score: 77, top 25% in the region (like 23% or something)

My Feelings: this was my worst performance, hand down. not because of my placement, simply because I didn’t perform this WOD well, and I didn’t even attempt to re do. Those are two weak movements for me, but even at my weakest, I still should have moved past the round of 12.  I broke on the OHS way too early, and I didn’t pace well on the C2B. I’m disappointed I didn’t attempt to redo this workout, because there isn’t any reason I shouldn’t have gotten another 30 reps.

BUT-It showed me weaknesses beyond what I imagined. I knew C2B were somewhat weak for me but I didn’t realize how taxed I would be doing them.  We never do them in WODS, so from now on when pull ups come up, I’m just going to do half the reps as chest to bar.  I need to work on them and get on them.  It’s that pull to the bar that gets me!

14.3

10 Deadlifts, 95#

15 Box jumps

15 Deadlifts 135#

15 box jumps

20 Deadlifts  155#

15 Box jumps

25 Deadlifts 185#

15 Box jumps

30 deadlifts 205#

15 box jumps

35 deadlifts 225#

15 box jumps

My score: 108, top 35% in the region

My feelings: This was my second worst performance, even though I fell in a lower percentage. Mostly because it was more just a personal thing;  there is no two ways around it-Deadlifts scare me.  I had the potential to get to the 205# deadlifts. My speed/form up until 185# was great. This is a weakness mentally-I am actually very strong with deadlifts but I refuse to speed them up in a workout like this and risk hurting myself.  14.2 I was just defeated mentally and didn’t re do even though there was no reason I shouldn’t have. I won’t re do 14.3 if I can avoid it, I just think it’s a terrible idea.

But I realized that i’m ok sticking to my convictions, and I actually probably DO have a higher 1RM then 225#.  those 18 reps at 185# didn’t feel bad AT ALL, even fatigued.  My back/legs felt great afterwards.  So, that’s good. I think if I just practiced more deadlifts I will probably get more comfortable doing them but for now, my performance is what it is.

14.4

14 minute AMRAP

60 calorie row

50 TTB

40 wall balls, 14#, 9′ target

30 Power cleans @ 95#

20 Muscle ups

My score: 180, tiebreak of 13:57, top 20% of scores

My feelings: I did much better than I expected. I’m 5’2″ and barely 120 lbs- rowing is not a strong movement for me, nor are wall balls, and neither are TTB. In fact, the strongest movement for me would be the Power cleans.  Anyways, I didn’t plan to get past the power cleans, and I paced too much on the wall balls and broke them up too much.

But-The power cleans, again, showed the work I’ve been doing with Oly lifting. I did very fast, efficient singles and was able to get those 30 reps in.  The TTB I knew would be a weakness, and I should have broke them up into sets of 5-7 to begin with.  This was probably my second strongest performance, simply based on the fact that I made it so much farther than I expected

14.5

For time

21-18-15-12-9-6-3

Thrusters @ 65#

Bar facing burpees

My time: 14:26, not sure where I will end up but right now I am at the top 10% but i’m sure I will fall down to the top 15-20%

Overall-I will probably end up at the top 20-25% of the region for my scores. This is approximately where I thought I would rank in my region.  This gives me something to shoot for too-next year I’d like to be in the top 15%.  I think this showed that my strengths lie in low weight/high rep Oly work, longer workouts, and anything that requires a pace. My weaknesses are anything heavy on the shoulders or require a large amount of shoulder stability, and high rep/heavy deadlifts. I think next year I will feel more competitive and be willing to re do WODS multiple times..but this year I was just happy to complete it!    I have more in my arsenal to work on, both physically and mentally, and hopefully next year I’ve fine tuned what I need to to feel more competitive with the Open.

However, I will say i think next year will be harder for me. This was definitely a “gymnasty” and endurance/cardio based Open. Higher reps  on the gymnastics movements, and with the exception of the dealifts, the barbell movements required low weight. It will be interesting to see how this translates to the Game workouts-will we be seeing the weights stay the same, and the technical gymnastic movements increase?   I’m not sure. But next year I expect to see heavier weights, lower reps, and less time moving my body through space ;).

Good job everyone who competed!  I’ve loved reading everyone’s experiences, and seeing everyone’s PRs during the Open!

14.5

14:26 time for 14.5. That was death and my shoulder is not thanking me for my troubles.

Officially completed my first Crossfit open! More thoughts in later entries

Working

Sorry for the 2 day delay; my work actually needed me AT work to do some stuff so I’ve been there while my husbands been here (at home). Top that with standard TOM tiredness and headaches, and staring at a computer more just wasn’t in the cards for me.

Tuesday WOD

Strength/Skill

5x 1 snatch balance +3 OHS AHAP

I got up to 75#. 80-85# Might have been doable

WOD

12-9-6

Power snatch (95/135)

Box jump (24/30)

200 m run

I only did 70# but I could have definitely bumped it up to 75# and maybe finished a little slower. I think i finished in 9? its more about regripping heavier snatches and cleans than anything for me

post WOD strength

Burgerner back squats 10×3 @ 140#

these felt pretty solid. 

Wednesdays WOD

Strength/Skill

Every 3 minutes for 5 minutes

5 Good mornings 

rest :30

10 DB single arm row

I did 85# for the good mornings and 35# pound dumbbells but definitely could have gone up to 45# for at least the last 2 rounds

WOD

1000 M Row buy in

then

3 rounds

30 DU

20 KBS (1/1.5 pood)

10 HSPU

Don’t remember time- i was the first one done by quite some time.  i should have done mens RX and grabbed the 1.5 pood since besides the row, those are all in my wheel house.  30 DU unbroken, KBS un broken, and HSPU in 2 sets (6/4, 6/4 and 5/5). arms felt fried!

no Oly work. it was raining out side and i usually have to take all my equipment out there. This week is weird between working and then my MIL coming in today. So the rest of the week will be

Thursday-Open WOD/Gymnastics work afterwards (EMOM 10 3 bear gymnastics complex, 3×5 strict MU from ground using legs, 5 ring dips with pause and 5 each arm ring push ups with arm extension at bottom) 

Friday-WOD/Snatch Oly work

Saturday-Burgerner Front squat and Clean and Jerk Oly Work

Sunday-3 mile recovery run

hitting my old 1RM for front squats for a 6×2 this weekend…woo! getting heavyyy 🙂

Walk through the fire

I have something embarrassing to admit…I LOVE Buffy the Vampire Slayer. Like, completely the reason I wanted to learn to kickbox/ box.  I guess there are worse “role models”, right?? Small, kick ass, snarky little woman who saves the world > B. Spears or any of those other women.   Anyways, if anyone else is a Buffy Fan, then you know where that line is from. They are playing the musical episode and I am definitely enjoying that as background music.    Also, LOVE SMG. If you guys are on twitter or IG, (and are a fan) I would follow her-she does a lot of those AMA on reddit and is very active (and funny!) Anyways.

Here is todays

WOD

Strength Bench Press 4×10, rest :2

I worked up to 10 reps at 80#. not sure if I could have gotten 85#-definitely worked for those last reps!

WOD FGB Style; 3 rotations , 1 min each stage

Ring dips

kettle bell swings (53#)

Burpee

Toes to bar

Row (calories)

rest Score: 188, RX.

 Toes to bar was the worst for me, tried to focus on using my kip instead of just muscling the reps but couldn’t get it. Oh well. Tuesday + Thursday are gymnastics work day at the gym for me, so I’ll work on my kip then, along with some C2B

Oly Work:

5×3 Hi hang snatch @ 55-55-60

3×2+1 High Hang Power Clean + Split Jerk @ 95#

cleans felt super easy. Could have done 100#. Jerks are HEINOUS! Snatches felt ok, definitely easier for me in Oly shoes.

What are some shows you watched/used to watch that you are kind of embarrassed about (or not!)?

Thoughts about diet

Since the only working out I might do today is a run, I thought I might write a little bit about what my diet looks like, and how I eat to support my active life style.  I don’t really get into it for multiple reasons. One being, I really do think people have unique metabolisms. What might work for one person, maybe have a different effect for another person.  I also think activity level and even someones genetic make up (such as muscle fibers, height/weight, etc) will also determine what diet profile best fits you.   But, since I’ve seen success with my diet in regards to body fat loss while increasing strength, I figured it might be helpful.

First, a brief history of stats

High School:

weight: 112

body fat: 28-30%

So, I am not a naturally lean person.  This was little to no exercise except some walking, smoking cigarettes, and eating whatever I wanted. I am naturally “smaller”-I have a smaller bone structure, I am on the shorter side of average, and I tend to get kind of …squishy.

2008:

Weight: 130

Body fat: 22%

This is without really taking diet into consideration, with some casual weight lifting and cardio. My body responds well to exercise, even without really watching my diet. I worked out 4-5x  a week, maybe running 2 miles then doing some machines/free weight sets.  Occasionally i did a workout class. I ate healthy maybe 70% of the time but would overeat regularly.  While 22% is definitely healthy and acceptable amount of body fat, I tended to look “thicker” at this weight.

2010-2012:

weight: 123

body fat :18%

I started doing very cardio based exercises with little to no formal resistance training. I ran long distances for awhile then gave that up for Muay Thai training. I don’t think I was eating enough to maintain the high level of training I was doing, and I didn’t really care about the types/quality of food. I ate fairly healthy, but I mostly counted calories (which is crazy in retrospect. I was training 3+ hours 4x a week, and 1-2 hours the other 2-3, with maybe one rest day).   I started Crossfit around this time after a move to another state, around May of 2012. I did some measurements and weighed myself during a Paleo challenge, but during this challenge I found out I was pregnant.  I ate OK during this time but definitely not great. I continued to exercise and Crossfit 4-5x a week until past my due date, and ended up gaining 40 pounds all together.

May 2013:

weight: 132

body fat percentage: 16.5%

This is basically almost a year after I started Crossfit, with a year of resistance training semi-heavy and good met cons, despite being pregnant.  i believe this is just my body’s response to serious weight training-I lean out drastically.  My diet is OK, I start eating Paleo the beginning of the challenge and also start lifting a little heavier.

June 2013:

weight: 132

body fat percentage: 14.6%

I kind of start seeing the magic of eating Paleo, for me anyways.  I put on decent muscle, and am still recovering and re building my strength. Weight stays the same.   Around September, i started to drop weight drastically, for a couple reasons. I began to do a little extra:  following the Hatch Squat cycle, doing some extra running for a running challenge with a weighted vest, and doing some extra pressing at home. I also believe my body was just holding onto some extra weight, wether in the form of fat or lean mass I’m not sure.  I drop 6 pounds that month and by November am at my pre pregnancy weight. We’ve started being a little stricter with Paleo around November (to combat all the holiday eating) and by January are at a comfortable balance of 80/20 balance (with 1-3 meals a week not being Paleo)

Feburary 2014:

weight: 118lbs

body fat: 11.7%

I am actually very surprised and concerned. I’ve been eating Paleo and basically gave up drinking.  I’ve been getting a little foggy/ fatigued and I attribute that to too little fat. I’ve even seen a doctor at this point because to me, that’s a drastic drop in weight.  It explains why I’ve been struggling to just maintain my PRs and why I haven’t been able to see the gains I want to. At this point i’m training 5-6 days a week, with an active recovery 1-2 times a week. Training includes whatever is programmed, with 3x a week an extra hour of Olympic lifting and accessory work.  This body fat dunk was for more of a performance/lean mass gain challenge, so I know in order to do well I would have to figure my eating out.

I started reaching out, trying to find different ways to manipulate my dietary intake. I thought I was eating enough, but obviously I wasn’t. I didn’t want to count calories, but I knew I would have to measure food in some way because obviously I wasn’t getting the calories I needed. Finally, one of the coaches said he would help me by figuring out my Zone breakdown (for some great information on Paleo-Zone check out Jeremy Kinnick’s blog) since I thought maybe that would help.

After a WEEK of making sure I hit the macro counts my coach laid out for me, I could DEFINITELY tell a difference. I stopped being so hungry all the time, my squat sessions didn’t tear me up the way they used to, and my met cons got better again.  I had more energy throughout my day and I didn’t need to sleep 9 hours a night to not feel so wrecked the next day.   I also received some good news when I went in for my body test 6 weeks later…

March, 2014

weight: 121

body fat: 10.7%

I also hit a PR in my front squat 6 weeks into a 12 week cycle, despite squatting heavy back squats the day before. I improved on my benchmark score, while upping the weight I used.  I added 3+ pounds of muscle, and dropped some more body fat. My body seems to be functioning fine at this low of a body fat, so I can only assume that this is just my body’s natural reaction to this type of training.

So the biggest changes I made that I think made a difference are…

  • protein shake IMMEDIATELY following the workout. I would sometimes get home, and my daughter would be getting up and I would just run up to see her. Now, I take the extra 5 minutes to put what I need in my shaker bottle and chug it on my way to see her!
  • Fat, fat, fat fat!  I upped the fat and immediately felt better and not so hungry within 1-2 hours after consuming a meal. Paleo Pancakes in the morning work best for me, with sweet potatos+ butter and whole eggs for another meal, and being very liberal with my home made sauces.
  • Making sure my carb intake was up to par. Because I eat Paleo and don’t really…LOVE vegetables, it’s hard to get the carbs I need. But it’s forced me to be creative with my cooking, and the volume I eat can be kind of unreal sometimes unless I decide to eat sweet potatoes or fruit.
  • Calories don’t mean anything.  I was so worried about my caloric intake, but once I focused on getting those macros where they needed, my body reacted well.  I couldn’t tell you how many calories I eat a day, and that’s pretty skilled! Years of thinking they counted made me always automatically count them, but now I just focus on getting the food I need in.
  • Alcohol is the enemy of progress. Seriously. Besides one weekend in Vegas in Feburary, I haven’t drank since early December and not only does that help my progress, but my abs are more likely to come out and play. Of course, I’m going to Stagecoach in April, so all bets are off, but I’m ok with that balance.

So that’s my experience with diet! My body responds best to basically a 30/30/40 break down, and fat is the key for me.  Now to just get my lower abs to grow some more so they fill out some of the skin my daughter left behind…;)

Do you eat Paleo-Zone? or either or ? How does it work for you?

Saturday Squats

Ah, so every other day seems to be doable thus far for me. Life gets a little busy, but mostly I keep forgetting about my commitment to blog on the reg.  So anyways..here I am!

Thursday

14.4

60 calorie row (finished at 3:43 I believe)

50 Toes to bar (took me until 8:15-I suck at these)

40 wall balls (I broke it up too much considering I didn’t get a muscle up nor planned on it)

30 cleans (finished this as fast singles at 13:58)

Score: 180, RX’d. I could do it again and MAYBE gain a :30-:45 seconds by being smarter about my TTB break up (doing sets of 5-3) and not breaking up my wall balls nearly as much as I did..the cleans were incredibly easy for me thanks to ALL the extra Oly work I did…fast singles because I really jump under that bar and don’t exert myself too much. 

Fridays WOD

AMRAP 2 min, x5 rounds with 4:00 rest

250 m row

10 push ups

20 squats

30 pull ups

Score:…I don’t know. I didn’t count my pull ups LOL. I was put in the heat with the guys so I was just focused on not letting them be TOO far ahead of me.  I made it to at least 5 pull ups per round

Saturday Oly and Lifting

5×2 Hi Hang snatch

55-60-65-70-75-80 (1)-80(1)-85 (1 PS)

My PR snatch max is 80, so doing it at a high hang is good. I suffer more from mobility-I hit a high hang power snatch at 85 pretty easily, so once i get my shoulders better in that receiving position I’m looking at getting close to my goal of a snatch in the 3 digits.

5×3 Overhead squat

55-65-70-75-80-90-95 (2)

went a little farther to try and hit 95# to see how it felt. felt fine, just again need to work on stability. My old 1RM was 80# so definitely looking at a better one. Might have been able to hit 95# for a triple

5×1 Snatch deadlift+hang snatch pull +high hang shrug

85-85-90-95-100

Love complexes

10×2 Front squats @155#

Completed these at home a few hours later. Didn’t use belt until 6th set-probabley didn’t really need it until 8th.

 

My little girl is crying out for me,so no food today….I will get pictures to show you next week! Have a great weekend!

Any PRS lately?

Shoulders, shoulders and more shoulders

Shoulder domination seems to be the name of the game in my recent workouts. Which, you know, coming off an over use injury means I get have to play it safe.

Tuesday WOD

Strength/Skill

Every 3 minutes for 12 minutes

Strict press, 3 reps (pick load)

rest :30

15 pull ups (try to do as many strict pull ups as possible; only switch to kipping when you fail)

I did 70#  for the strict press, which was a good cal because it became a struggle in the last 2 rounds. The pull ups were

Round one-all strict. 10/3/2 (PR for max set strict pull ups)

Round two-7/3 strict, then straight into 5 kipping

Round 3-6/2 then straight into 7 kipping

Round 4-6, straight into 9 kipping

I really wanted to do C2B for this when they first posted it, but it was too mch to go from strict press/strict pull ups into C2B for my shoulder right now.

WOD

AMRAP 8

15 thrusters 65/95

30 Double unders

Score: 4+ 10, modified. I switched to front squats after the second round- just couldn’t handle it on my shoulder. well i could, but i knew it would mean possibly being out on shoulder stuff for the rest of the week. Just not ready for that volume (on top of the OTHER volume work I do)

Post WOD

Front squat 10×3 @ 125#

Deload on Burgerner before heavy back squats later this week. Completed at home, with 2:00 rest between sets.

Wednesday WOD

Strength/Skill

Every 3 minutes for 12 minutes

5 Overhead squats

rest :30

10 Front rack lunges

I did 75#.  Felt incredibly stable overhead (for ONCE).  Could have gone up 5-10#.  All movements unbroken

WOD

3 rounds for time:

20 box jumps (20″/24″)

10 HSPU

400 m run

my time: 14:41 RX, 4 rounds instead of 3. Because I thought it was 4.  All movements unbroken. 

Post WOD Oly

5×2 Hand Clean +1 Jerk, ascending weight. I did 85-95-100-105-110. 110# jerk was ugly, so I stopped there. doing it out side fucks with my head because it slopes, so I have to do it on the small concrete strip running the warehouse buildings and I think i don’t have enough room to fully split, even though I did.

3 rounds NFT

5 3 Push press @ 95# (reducing volume slightly for shoulder)

5 good mornings @ 85#

5 Pendlay rows @ 95#

That was that. 

Food

Whole lotta the same. I took a couple pictures to get an idea of what I eat…

Image

 

2 eggs/3 egg whites, 1 small sweet potato+butter+cinnamon+coconut sugar. at least 1x a day. It hits all the macros…..

Image

Wayy tastier than it looks. Cinnamon Beef stew over cauliflower mash w/butter and almond milk

Last nights dinner was chicken I brined and seasoned, with sweet potato “chips” and a million sauces. I love to make/eat/dip/bath in sauces. So there as a Moroccan “dipping” sauce drizzled over the chicken, and a mix of djon mustard/home made mustard to dip the sweet potato chips  (and eat with a spoon. what?)

Other things included chocolate chip “Paleo Pancakes” and protein shakes and a turkey salad with home made dressing and spinach. Tonights dinner is bacon wrapped chicken with brussel sprouts with bacon mixed in.

 

Tomrorw is the 4th open WOD-exciting! I might go in in the morning to hit my squats but..I might now. we’ll see 😉

 

 

 

 

Restart

So, for those of you who actually give a damn about what I write…I apologize for the random disappearance. I was nursing an overuse injury in my shoulder, and I tend to get kind of pouty when I’m hurt, so I just wasn’t “feeling” it.  However, some Chiro, rest, aggressive lacrosse ball rolling and a massage and my shoulder feels much better so I figured I’d take up blogging again.  Hopefully keep it up daily!

3.17.14

WORKOUT

Strength/Skill

Every 3 minutes for 12 minutes (4 rounds)

5 Power Cleans (pick load)-I did 105# first 3 rounds than 110#, which was what I should have done the entire time. Landed under the weight in quarter squat and it felt wonderful.

rest :30

10 ring dips<–did these strict. 10-8/2-7/2/1-6 then singles

WOD

3×3 min AMRAP, with 3:00 rest between efforts

5 Hang Cleans (165/125#)

1 S2O

I did 85# the first round to test the shoulder, then 95#, and did 3+1, 3+1 and 3 for the rounds. I probably could have done 105# and jerked the S2O instead of Push pressing it but I want to ease on in.

Post-WOD work

5×2 Hang snatches @ 65#

4×3 Snatch pulls @ 105#

4×3 Snatch balance w/3 second pause at bottom @ 55# (for shoulder stability)

Tight in the shoulders, hard to get stable.  Could hang power snatch this weight all day, but getting to the bottom is hard.

5×5 kneel to bottom of squat jumps (not really sure how to explain this…I just kneel on the ground then explode my hips up to land on feet)

15 minutes free standing handstand work

Thats it for my workouts……Did some heavy squats and running yesterday so keeping it easy on the activity today.

 

Image

 

FINALLY on the big plates for my front squat working sets. This was 6×2 @ 140#.  And hard. I had to do the belt, but only because I can’t drop those plates…if i was at the gym I would have tried for unbelted as long as possible

 

Food Log

7 AM

2 eggs/3 egg whites

1 small sweet potato

1TBSP butter

1 tsp coconut sugar + cinnamon

Coffee with creamer

11 AM

Protein Shake

Lara Bar

2 PM

4 oz turkey

2 TBSP homemade vinaigrette

salad

1 small sweet potato 

1 TBSP butter 

1tsp Coconut sugar + cinnamon

5/6 PM (dinner)

Cinnamon Beef stew (from Well Fed)

Cauliflower mash

 Before bed:

1 serving dark chocolate

protein shake

 

There might be other snacks in there too, like an egg yolk/egg white salad with siracha mayo (homemade) but thats about it! 

 

Today is pretty basic day here….getting laundry finished, grocery shopping done, Gymboree, some deep kitchen cleaning, vacuuming, and getting my computer set up with the new system  at work so I can actually…do work.  If they need me. It’s been pretty slow and i haven’t gotten work in a few weeks so I’m not sure where I stand there.

I hope you all have a great St. Patricks day! Apparently at my gym, you get drawn on to celebrate

 

Image

 

 

Anyone recommend good shoulder stretches for tight shoulders?

How has your Open Experience been so far?  This is my first one so I’m “one and done” on all the WODS. I thought about re doing 14.2 because I should have gotten higher but then i decided to just work on those two skills and let me shoulder heal…