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

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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 😉