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…

Advertisements

Picture time

The one picture I’ve found of my ever doing Crossfit…usually because I come at 5 am or because I’m outside doing work. My hips are a little high in the picture but my back is straight!

20140315-135740.jpg

14.3 WOD

Score : 108 ( 18 reps into the set of 175/185#)

Tips:
Jump the first one (or two!) sets of box jumps if 135#/185# is very light for you. Your legs are still fresh and it will keep you moving, after the deadlifts feel heavy start stepping up and down.

Go as fast and efficiently as possible on the deadlifts and once you break? Start doing fast singles

Wear a belt if you have one and remember…safety first!

…,,
I’m slightly disappointed in my score but I shouldn’t be. I would have liked to finish the round of 185 but my form was starting to go, between the weight and fatigue that I was taking a long time between reps. I did mostly singles that round with a few sets of 2-3 but just too much rest because I feared for my lower back. I know I did the right thing by slowing way down…I just wish I had gotten 110-120! Oh well. This was a good one and soo happy it left my poor shoulder alone!

14.2

AKA two my least favorite movements. I’m not strong on power snatches, but I can do them. My OHS are a huge weakness as are my Chest to Bar.  BUT, that’s one of the fun things about Crossfit, right?? You get to expose your goats, then write a game plan to attack them. One of my coaches is helping me with a muscle up progression plan, and he said he’s writing a lot of C2B volume in there to help me out.

 

So..my score. 77,  which was my goal going in there.  i wanted to at least get into the second set of pull ups in the round of 12, which I got (one!).   I split the C2B in sets of 5-5, then 5-3-2, then 5-3-2-1-1, then 1.  OHS were 10-10-8-4 (rested on neck) then 6-3-3.  Obviously need to work on shoulder stability more, and C2B but there it is!    Part of my issue was i wasn’t nearly warmed up enough (we weren’t “organized” so by the time I started the workout i was already cooled down) and that, again, these are two weak movements for me that I really haven’t given the attention too.

 

I will say this. Putting your time and attention to movements you perceive as weaknesses do work.  Prior to 14.1 I put ALOT of time and effort into my Oly lifts-alot. I think this paid off in my score (which wasn’t stellar, but was far better than I thought I’d get) because my confidence in my snatches and quickness under the bar meant that even thug hI broke them up, the sets I would do were fast and quick.  I never do chest to bar or spend time in that over head position for squatting, and that showed today.

So, my new goal is to do chest to bar when pull ups show up in our workouts, and then 2-3x a week doing sets of 5×5 of C2B, until this movement is comfortable.  I’m also going to be doing some OHS work during my Oly lifts, and just get comfortable in that position!

 

Post your scores in the comments!

Open WOD 14.1

First time doing the Crossfit open! I joined in May of 2012, so too late for that season and last year I was too busy having a baby and recovering from a csection…so I’m super excited to join this year!

We did a viewing party of the WOD last night then some of us tested it out. We actually did this WOD 9 months ago, and I got 3 rounds +30 double unders +5 power snatches in July of 2013.

Yesterday I got 5 rounds +30 double unders + 15 snatches…so I would say I’ve improved. I don’t plan on repeating the workout but you never know. I watched the standards video and it seemed to say that it wasn’t really a power snatch but more of a ground to over head. So i might re do and when i break on snatches I can just start doing to C&J instead. Idk. I probably won’t though…I’m not really doing this to place, more for fun and friendly competition at my gym.

Post your scores in the comment box below! And good luck!

1.28-1.30 – Training

1.28.14

Every 3 minutes for 15

2 power cleans (115#)

rest :30

5 HSPU

RX’d.  115 felt good, probably could have done 120#.

Death by Power clean for 17 minutes; after yo cannot complete a minute of power cleans, do burpees

Score: 14 rounds +!0 reps @ 60% of 1 RM (75#)+33 burpees , RX’d. Need to retest 1RM- most people didn’t make it past 10-12 round, so I probably should have done 85#.

Strength Post WOD (For gym challenge)

5 RM for strict press (70#)

then

85% of 5RM, 3×5 (60#)

then

5 rounds

20 band pull aparts

10 bench press (65#)

htne

100 hollow rocks for time (3:11)

No spot, could have gone higher for bench. Last 2 reps of strict press was UGLY as sin

1.29.14

Every 3 minutes for 12 minutes

5 snatches (55#)

then

15 pull ups 

snatches, should have gone higher. these were touch and go and felt beautiful.  pull ups were un broken first 3 rounds, then 10/5

21-15-9

Overhead squats (65#-RX)

double unders

time 5:57-RX. So slow. Should have been closer to low 5’s. Stupid OHS. I need to learn to really lock out.

At home

3x Thacker Warmup

Triple under practice-i got a couple!!

1.30.14

Strength

Burgner front squats

10×3 @115#. These feel so much better pre WOD. Think there were 2 that I went forward on-the rest felt beautiful

WOD

9-15-21

Burpees

Ab mat sit ups

Time-3:57, RX’d. This was stupid.  i would have rather done 4×400 m sprints, or 3×3 mini AMRAP, 400 M sprints, Max rep push ups afterwards

Oly lift

Thacker Warmup

Hang sntach-1×3 @ 45#, 1×3@55#, 3×3@60#, 3×2 @ 70#. 

Need to not land so forward (Sometimes I jump forward). Coach said my speed looks good, the only thing is that shifting of weight towards toe.

3 Rounds for time

1a)3 snatch balance-55#, 65#, 70#

1b) 8 Behind the neck snatch push press-same weight

Should have gone higher. Was taking off the rack, I was tired, and got lazy.

 

Going to Vegas tonight-I MIGHT get up and run tomorrow at the hotel. If not, then sunday i’ll run and do a leg circuit our coach gave us as extra credit.

1.27.14 Training and Food plan

Pre WOD

Burgner Back squat, day 1 week 2

10×3 @ 130#

rest :60 sec between sets

Had to do these fast. messed up last week-was only supposed to do 125#. Did 130# again today. Felt better .Focused on form.

WOD

5 Front Squats @ 65% of 1 RM (not RX)

10 burpees

15 abmat sit ups

Score-6 rd+ 28 reps, not RX.  95# would have been RX but I did 85#. My legs were SHOT from Burgner (everyone else worked up to a 1RM of their front squat) plus I had Oly afterwards so I wanted to make sure I wasn’t too shot for it.

Oly 

5×1 clean deadlift+ 1 clean (2″ from floor) +1 hang clean +1 jerk @95#.

Did the first set at 85#.  These felt ok. Lost the hang clean on the last round so had to re do. Focused on keeping bar in closer when I did the clean from the floor.

3 rounds

1a)5 clean pulls-pause 2″ from floor @  145#

1b) 5 push press @ 95#

Only got 2 rounds in. Had to leave

Food plan for the day

Breakfast Lunch Dinner Snacks/Supplements
2 Egg whites 4 oz chicken 1.5 serving bacon 1 serving Progenex Recovery (post workout)
2 egg 1 cup lettuce 6 oz turkey 1/2 Serving Vitargo (pre workout)
1 serving Bacon 1 small sweet potato (75 grams) 1 cup brussel sprouts 1 Piece (100 cal) Dark Chocolate
1 Cup coffee 1 TBSP dressing 1/2 TBSP Butter Lara bar OR 1 banana and almond butter
1 serving dairy creamer 1/4 cup mushrooms 2 tbsp coconut milk 1 serving fish oil
  1 TSP butter   1 serving carrots
  cinnamon   1/2 TBSP dressing
  1/2 Cucumber   5 Hardboiled Egg Whites
 

 

 

1/2 TBSP oil based dressing
       

 

More reflections

Thank you guys for commenting on yesterdays post with encouragement- I definitely needed it :). i’m still feeling negatively about it (I think it’s “that time” coming up, so I’m feeling negative anyways) and really down on myself.  I’m really struggling right now with motivation, and feeling like I’m just not progressing at all.  My oly lifts never feel like they are getting any easier-I guess at the end of the 8 weeks (I think I have another 5 to go) i’ll assess with the coach if i should even bother with these extra oly practices. I WANT to get better but i just feel like I’m not.

i’m also struggling with some sensitivity issues. I’m incredibly sensitive-my feelings get hurt really easy and I’m not the best at “talking shit”.  There’s a coach at my gym (the one who gave me the Oly programming) who is really “rough” and tends to tease or talk shit to the point where I just don’t know how to deal. I always get the sense he doesn’t really like me, and that i bug him (I have a REALLY soft voice; it’s really hard to hear me. I know this, and I try to speak up but i had a speech issue growing up that makes it hard for me to enunciate. Add on top of that my ADHD that makes me speak incredibly fast, and I’m often so busy trying to speak SLOWLY and CLEARLY that I also forget to speak UP. this really bothers him and he’s always yelling at me to speak up).

Anyways there was an instance today where I was trying to ask him something and he just gets so irritated when he doesn’t understand what i’m asking that he makes me feel stupid for asking him.  And it makes me never want to ask him a question, but then when he sees me do something wrong, he gets irritated with me.  We’re supposed to do a one and one session with our mentor for the challenge (that’s him) and i don’t’ even want to schedule it. I’m actually trying to avoid contact with him because I’m afraid i’m just going to cry (this how sensitive i am. i literally go home and cry sometimes after this stuff because I feel so stupid)/. i’m not saying he’s doing anything wrong, or that he’s a bad guy (i mean he gave me extra programming that i KNOW he worked on), i just feel like i’m too sensitive to really know how to deal with that personality well. So it’s a struggle for me.

Sorry to word vomit-that’s just something I’ve been struggling with all last week and this week and I’ve kind of hit a point where i’m just going to let him correct me and not even converse with him unless he needs to tell me something. Because I obviously can’t handle it, and I get tired of feeling so stupid about all of these things.