On January 9th I had my third ACL surgery. Yes, third ACL, fourth knee surgery. I'm 34 years old...that's way too many. But, I'd put off this surgery for 2 years and it was holding me back from doing the things I wanted to do. I finished off 2013, an amazing year training CrossFit, completing a half marathon in March, sprint triathlon in September, and 2 CrossFit competitions in December. I set my sights high, pushed myself beyond what I thought was ever possible. But it wasn't enough. The lack of an ACL was still holding me back and I was hungry for more.
So, I started off 2014 laid up on the couch, sucking down painkillers for a few days, and trying to come to terms with my serious lack of activity. They tell you start moving you knee as soon as you feel you can, doing quad sets, even walking and bearing weight within the first few days. So that's what I did. I was walking in three days, day four without crutches and was hitting the stairs within a week. At 2 weeks I went back to crossfit to do upper body work. I started with some seated presses, pushups (one legged, then one knee) and situps. Within 2-3 weeks, I was working on doing the stairs normally, and doing squats. Then we moved to lunges, more squats, slamballs, more situps, more presses. After 5 weeks I started hitting the pool about 2x a week and crossfit 1-2x per week. I kept it simple and if it hurt, I stopped. My cardio was basically swimming and rowing.
At 10 weeks I started jogging--a few 200s here and there as a warmup at CrossFit. I started using and empty barbell for front rack lunges and added some dynamic push presses with light weight, 55#. At 11 weeks I started my prescribed return to running program, combined with few days of CrossFit.
I will note that my plan was to do as much as possible and do it all pain free and virtuously. These weights were light, but I worked my form, positioning, footwork, squat and lunge positions. I CANNOT believe I did all this 11 weeks out of the OR. Running, jumping rope, weighted squats, and most of all snatch, the one thing I fear the most in the box. The knee held up and felt amazing.
Monday:
5RFT
15DB Thruster (15#)
15 burpees
200m run
Time:18:17
Tuesday:
30 min run walk
4min walk, 2min run
Wednesday:
3 Sets, NFT
5 dips RX
50 single unders
8 T2B
then,
3 Rds
15 Shoulder to Overhead (55#)
10 Front Rack Lunges (35#)
400m Run
12:41
Thursday:
Emom x12
High hang snatch x2 (Worked six sets power snatch-35#, six sets squat snatch 35#)
then
15-12-9
Snatch
9-12-15
CTB
(Power snatch 35#)
12:40
Friday - Rest Day
Saturday:
15 mins
Max thruster
75#--did not squat clean first
then
WOD B.
Mile Loop
-Rest 2mins-
2min AMRAP
Thrusters
Mile=8:57, 25 thrusters @55#
Sunday, April 6, 2014
Sunday, October 20, 2013
Wednesday, October 16, 2013
Muscle Ups!!
Holy smokes...I barged in on some post-WOD MU transition work and ended up doing pretty well! Lopes wanted to transition me to the rings to do an assisted MU. it was strange, didn't go so well, and then my arms went all the way around and I flipped through the rings!! that was FREAKY but apparently I have some mobility.
Then I worked up to "jumping" MU and did several successfully! Melissa gave me a week to get my MU....holy shit, this might ACTUALLY HAPPEN! Biggest Crossfit moment might actually happen.
Then I worked up to "jumping" MU and did several successfully! Melissa gave me a week to get my MU....holy shit, this might ACTUALLY HAPPEN! Biggest Crossfit moment might actually happen.
Saturday, October 12, 2013
Sunday, September 8, 2013
Front Squat - C&J
Front Squat Waves
using a 1RM of 165#
5x80%-135
3x85%-145
1x90%-150
5x85%-145
3x90%-150
1x95%-155
Clean and Jerk - 125# Not sure if its a PR, but i'm going with it!
using a 1RM of 165#
5x80%-135
3x85%-145
1x90%-150
5x85%-145
3x90%-150
1x95%-155
Clean and Jerk - 125# Not sure if its a PR, but i'm going with it!
Wednesday, August 28, 2013
new pr's
WOD A: Back Squat x 5 (4 sets)
135, 145, 155, 165 (maybe a PR?), i know i have a 170x3, and a 190x1 and a near miss at 200#.
WOD B: EMOM x 10 Cleans
Worked up to 135# PR
Other PRs?
Saturday front squats...been using a base of about 165 for wave work, not sure what real 1RM is.
Steady push jerk work for a few weeks at 85#, need to push that up to 95# in the future.
HSPU - need to work these!!
DU - work these!!
135, 145, 155, 165 (maybe a PR?), i know i have a 170x3, and a 190x1 and a near miss at 200#.
WOD B: EMOM x 10 Cleans
Worked up to 135# PR
Other PRs?
Saturday front squats...been using a base of about 165 for wave work, not sure what real 1RM is.
Steady push jerk work for a few weeks at 85#, need to push that up to 95# in the future.
HSPU - need to work these!!
DU - work these!!
Wednesday, July 3, 2013
back squats, squat cleans and more
Wednesday AM:
WOD A: Back Squat x 3 = 165# Felt light and could have gone one more round, ran out of time
WOD B: High Hang Squat clean x1/Squat Clean x1
High hang is tough, but got it in the end. #115 for high hang, #120 from the floor. new PR is in there.
Tuesday AM:
50 ring pushups for time: 6:30 (i had more in me)
then
10min cap
7 rnds
7 plate burpees
7T2B
Finished exactly 6 rounds.
WOD A: Back Squat x 3 = 165# Felt light and could have gone one more round, ran out of time
WOD B: High Hang Squat clean x1/Squat Clean x1
High hang is tough, but got it in the end. #115 for high hang, #120 from the floor. new PR is in there.
Tuesday AM:
50 ring pushups for time: 6:30 (i had more in me)
then
10min cap
7 rnds
7 plate burpees
7T2B
Finished exactly 6 rounds.
Saturday, June 22, 2013
Tuesday, March 26, 2013
2013 Racing Season
Last night marked the first swim of the 2013 Triathlon season.
The water was freezing! My expectations were low...first few swims of the season are usually only 500m or so. They are typically painful and I usually want to die.
This year I was pleasantly surprised that I felt strong in the water! my goal was to do a warm up, then 10x50m, with 10sec rest between each set. Afterwards, I thought, I can keep going and did a nice slow 300m for fun!
Half marathon is in 6 weeks, sprint triathlon in 7 weeks.
Oh, and two more weeks of the CF Open, which has been fairly uneventful for me. Just doing the wods---no PRs, no world records, just having fun and trying not to get injured!
The water was freezing! My expectations were low...first few swims of the season are usually only 500m or so. They are typically painful and I usually want to die.
This year I was pleasantly surprised that I felt strong in the water! my goal was to do a warm up, then 10x50m, with 10sec rest between each set. Afterwards, I thought, I can keep going and did a nice slow 300m for fun!
Half marathon is in 6 weeks, sprint triathlon in 7 weeks.
Oh, and two more weeks of the CF Open, which has been fairly uneventful for me. Just doing the wods---no PRs, no world records, just having fun and trying not to get injured!
Tuesday, February 19, 2013
Double PR Day
Just have to post to keep my lovely log going strong here. Today was an old school CFOT workout--all strength! My kind of WOD. I went into today with no real expectations, just wanted to get some solid lifting in. It's those days that take you by surprise and you end up showing yourself what you're made of.
WOD looked like this:
WOD A: 15 min to establish 1RM Jerk
WOD B: 15 min to establish 5X Front Squat
Running clock....
Started warming up the jerk--I knew my last 1RM was somewhere around 110#-115# (Looking back it was 115# on 11/9/12) and that it wasn't a great lift--knee was weak, form was off. I knew my old 1RM from pre-Germany, pre-ACL tear was 130#...but that was back in the day. I had no expectation of getting close to that today. Well, the lifts went of easy, 10# at a time. 105, 115, 125, 135!!! Holy smokes! A PR out of nowhere! It was a little shaky because my feet weren't quite in the right spot...that front leg needs to be a 1 o'clock position and it was closer to 12. We'd run out of time so I didn't push my luck. I was super happy with that PR which I realize now was +20 in 3 months time.
On to front squats. It was just a few weeks ago I established a new 1RM front squat PR of 160# (2/12/13) so shooting for a 5RM was going to be fun. I was lifting with Sarah, a newbie to cfot, but damn she's strong. Her PR was just behind mine. We pushed each other today to go for it. We started at 125, 135, 145, 150! Holy smokes! I know for sure this is a 5RM PR...I mean, that 5 reps at 93% of my 1RM. Sweet. My form broke a bit on the last set--always more to improve on.
Tonight I finished up my day with CFOT.e WOD at the Washington and Lee track. It was damp and cold and just the thought of running in circles for 30 minutes made me want to crawl in bed. Luckily, Chip bought me a super cute Lululemon running hat for christmas and an adorable running shirt for Valentines Day...I had to sport my new gear, right? Even if I was slow, I was going to look good. Off to the track, stylin, and it was mostly empty. Started my warmup and my legs felt oddly strong for having just PR'd my squats this am. CFOT.e WOD looked like this:
1) 800m TT
2) 3x 800 @ 85% effort
Here were my splits:
1) 3:18 (1:36 400m split--smokin!)
2) 3:45
3) 3:38
4) 3:38
I felt solid the entire workout and managed a very consistent pace and 400m splits on the last 3 800s. For once I didn't feel like I was going to die.
I swear this Paleo diet and endurance wod stuff really works! I'm pooped. Off to bed!
WOD looked like this:
WOD A: 15 min to establish 1RM Jerk
WOD B: 15 min to establish 5X Front Squat
Running clock....
Started warming up the jerk--I knew my last 1RM was somewhere around 110#-115# (Looking back it was 115# on 11/9/12) and that it wasn't a great lift--knee was weak, form was off. I knew my old 1RM from pre-Germany, pre-ACL tear was 130#...but that was back in the day. I had no expectation of getting close to that today. Well, the lifts went of easy, 10# at a time. 105, 115, 125, 135!!! Holy smokes! A PR out of nowhere! It was a little shaky because my feet weren't quite in the right spot...that front leg needs to be a 1 o'clock position and it was closer to 12. We'd run out of time so I didn't push my luck. I was super happy with that PR which I realize now was +20 in 3 months time.
On to front squats. It was just a few weeks ago I established a new 1RM front squat PR of 160# (2/12/13) so shooting for a 5RM was going to be fun. I was lifting with Sarah, a newbie to cfot, but damn she's strong. Her PR was just behind mine. We pushed each other today to go for it. We started at 125, 135, 145, 150! Holy smokes! I know for sure this is a 5RM PR...I mean, that 5 reps at 93% of my 1RM. Sweet. My form broke a bit on the last set--always more to improve on.
Tonight I finished up my day with CFOT.e WOD at the Washington and Lee track. It was damp and cold and just the thought of running in circles for 30 minutes made me want to crawl in bed. Luckily, Chip bought me a super cute Lululemon running hat for christmas and an adorable running shirt for Valentines Day...I had to sport my new gear, right? Even if I was slow, I was going to look good. Off to the track, stylin, and it was mostly empty. Started my warmup and my legs felt oddly strong for having just PR'd my squats this am. CFOT.e WOD looked like this:
1) 800m TT
2) 3x 800 @ 85% effort
Here were my splits:
1) 3:18 (1:36 400m split--smokin!)
2) 3:45
3) 3:38
4) 3:38
I felt solid the entire workout and managed a very consistent pace and 400m splits on the last 3 800s. For once I didn't feel like I was going to die.
I swear this Paleo diet and endurance wod stuff really works! I'm pooped. Off to bed!
Sunday, January 6, 2013
2013
I am ready to get 2013 underway! Tomorrow starts the first full normal week of the year and after a month of being sick, traveling, holidays, crap eating and not training, I can't wait to get back on the horse.
I attended the Whole 9 seminar in Philly yesterday and I'm on Day 2 and doing ok. I took last week to do some detoxing and ween my way back to paleo. Super strict for the next 30 days, following the Whole 9 protocol. It's been a long time since I've followed any program to the letter of the law, and its time. I've slipped away from really clean eating and need to do this reset and stop kidding myself that diary and grains don't effect me "that bad".
Yesterday was a travel and seminar day so eating was pretty random. Eggs and blueberries for breakfast, banana/carrots to snack on, paleo lunch at seminar, big salad with eggs and avocado and olivesfor dinner. Today I had scrambled eggs and avocado and blueberries, snacked on some olives, turkey chili with cauliflower rice (no beans) and a banana. I know I'm a little short on veggies for the first few days, but I didn't have any! Fridge is now fully stocked after a trip to costco.
I hope to slay the sugar demons and recreate some healthy habits and gain some willpower!
Going to hit the track this afternoon since it is so pretty outside and then will pick Chip up at the airport and fix a veggie filled paleo dinner.
I attended the Whole 9 seminar in Philly yesterday and I'm on Day 2 and doing ok. I took last week to do some detoxing and ween my way back to paleo. Super strict for the next 30 days, following the Whole 9 protocol. It's been a long time since I've followed any program to the letter of the law, and its time. I've slipped away from really clean eating and need to do this reset and stop kidding myself that diary and grains don't effect me "that bad".
Yesterday was a travel and seminar day so eating was pretty random. Eggs and blueberries for breakfast, banana/carrots to snack on, paleo lunch at seminar, big salad with eggs and avocado and olivesfor dinner. Today I had scrambled eggs and avocado and blueberries, snacked on some olives, turkey chili with cauliflower rice (no beans) and a banana. I know I'm a little short on veggies for the first few days, but I didn't have any! Fridge is now fully stocked after a trip to costco.
I hope to slay the sugar demons and recreate some healthy habits and gain some willpower!
Going to hit the track this afternoon since it is so pretty outside and then will pick Chip up at the airport and fix a veggie filled paleo dinner.
Saturday, December 15, 2012
Celtic Solstice 2012
A little race recap from the Celtic Solstic: Bottom line: Kelley Fox is awesome and will make you fast, FAST! I've been trying to follow her program for about six weeks--shooting for 2 e.WODs a week.
Just finished a 5 mile race and while I finished strong with a time of 40:41--just over 8 min. miles. I've been sick all week, slept like crap last night, ate like crap yesterday and ran just shy of a PR time. This was my 4th time racing this course. I ran 1:30 faster than last year and had to go back FIVE YEARS to 2008 to find my PR time of 39:40 for this course. That was pre-CrossFit when I ran 3x a week. Not bad results for 4-6 weeks of training where i put in about a 70% effort! Pretty confident I could have PR'd if it wasn't for this hacking cough and sore throat! This program works!!
I followed Kelly's protocol of a mile warm up, stretch, rest (a little more than 5min due to race delay) before we started. Mile 1 felt great, but I knew what was in store. These hills had killed me before. Tried to not look at my watch and just kept a comfortable pace--i knew my pain points on the course, and I wanted to stay strong for those. Ended up running faster each mile even though I kept telling myself to "back off", which my body apparently interprets as "run faster"! Sprinted the last 800 (because its just one 800!!) and left nothing on the line.
Super excited for Half Marathon Training--e.WODs and more backsquats, front squats, and chains=fast running!
Just finished a 5 mile race and while I finished strong with a time of 40:41--just over 8 min. miles. I've been sick all week, slept like crap last night, ate like crap yesterday and ran just shy of a PR time. This was my 4th time racing this course. I ran 1:30 faster than last year and had to go back FIVE YEARS to 2008 to find my PR time of 39:40 for this course. That was pre-CrossFit when I ran 3x a week. Not bad results for 4-6 weeks of training where i put in about a 70% effort! Pretty confident I could have PR'd if it wasn't for this hacking cough and sore throat! This program works!!
I followed Kelly's protocol of a mile warm up, stretch, rest (a little more than 5min due to race delay) before we started. Mile 1 felt great, but I knew what was in store. These hills had killed me before. Tried to not look at my watch and just kept a comfortable pace--i knew my pain points on the course, and I wanted to stay strong for those. Ended up running faster each mile even though I kept telling myself to "back off", which my body apparently interprets as "run faster"! Sprinted the last 800 (because its just one 800!!) and left nothing on the line.
Super excited for Half Marathon Training--e.WODs and more backsquats, front squats, and chains=fast running!
Wednesday, November 14, 2012
Still Working at It
Well, per usual I can't stay committed to anything! And I have all the stupid excuses in the book. i'm mad at myself, but you know what? I'm doing better and I'm ok with that. I continue to learn where the pitfalls are with my diet, mood, sleep, etc.
Today was a decent day, oh wait, nope...cheats...damn. I'd really like to avoid dairy, but....
2 hard boiled eggs, smidge of mayo to make egg salad
banana
1/2 pbj (there was bread i the house--gasp!! and i was craving a pbj)
slice of meatloaf
2 cups frozen green beans/peas
handful of cashews
1oz of cheese
salad
kabab sirloin style
5 olives
bottle of iced tea
Wod: SLEEP
Today was a decent day, oh wait, nope...cheats...damn. I'd really like to avoid dairy, but....
2 hard boiled eggs, smidge of mayo to make egg salad
banana
1/2 pbj (there was bread i the house--gasp!! and i was craving a pbj)
slice of meatloaf
2 cups frozen green beans/peas
handful of cashews
1oz of cheese
salad
kabab sirloin style
5 olives
bottle of iced tea
Wod: SLEEP
Monday, November 5, 2012
Day 2
Day 2 went pretty well. No real cheats as long as you don't count the 2 tsp of peanut butter this afternoon to polish off the jar in my desk. Hey, it's better than diving into the chocolate bin, right?
Here's the run down:
2 HB eggs
Pear
Coffee
Water
3oz steak
Carrots
1cup blackberries/raspberries
A few dry roasted almonds--yech, I just can't eat these anymore...
7 Klamata olives--w/pits
4oz pork tenderloin
Kale chips
1/2 sweet potato
Tomato cucumber salad w oil/vinegar
Water
10 grapes--sugar detox will take a day or two
Wod of the day was a bear--we had w choices and I didn't want tondoneither one, but I sucked it up and went anyways and, as always, I am glad I did.
10 min
9 snatch @90% 1rm -75#
12 snatch -65#
15 snatch-55#
My 1rm from about a month ago was 80# so I was happy to do 9 heavy without much trouble. Not quite touch and go, but I got it done. Next two rounds were broken into sets of 4, then 5. Time was 5:23.
Wod2: 10 min cap, 5 rounds of 10 t2b and 6 hspu.
I got 4 rounds and did hspu w 15# plate and a mat. Need to work on these more... I had given up but this is something that i really want to work on over the winter strength wise.
Here's the run down:
2 HB eggs
Pear
Coffee
Water
3oz steak
Carrots
1cup blackberries/raspberries
A few dry roasted almonds--yech, I just can't eat these anymore...
7 Klamata olives--w/pits
4oz pork tenderloin
Kale chips
1/2 sweet potato
Tomato cucumber salad w oil/vinegar
Water
10 grapes--sugar detox will take a day or two
Wod of the day was a bear--we had w choices and I didn't want tondoneither one, but I sucked it up and went anyways and, as always, I am glad I did.
10 min
9 snatch @90% 1rm -75#
12 snatch -65#
15 snatch-55#
My 1rm from about a month ago was 80# so I was happy to do 9 heavy without much trouble. Not quite touch and go, but I got it done. Next two rounds were broken into sets of 4, then 5. Time was 5:23.
Wod2: 10 min cap, 5 rounds of 10 t2b and 6 hspu.
I got 4 rounds and did hspu w 15# plate and a mat. Need to work on these more... I had given up but this is something that i really want to work on over the winter strength wise.
Sunday, November 4, 2012
Back to Blogging
I've taken a break from blogging this year, but find myself in a place where I fell I need to write things down to hold myself accountable. I last left off start the CF Open and a paleo challenge. The challenge went well and I spent all summer eating well and feeling great. As for the open, I tore my ACL right before it started. I decided not to have surgery, and have worked my way back to the box 4-5 times a week, completed 3 triathlons this summer, and generally was just feeling good. The focus to get strong and beat my PRs was gone due to the knee--it was just do what you can and have fun doing it. Well, of late, I have set a new back squat PR and am sure I have a new clean PR in me too. Unbroken pull ups are coming along too!
Why am I blogging again? Well, I'm way off the paleo bandwagon and old habits are back. I can eat with reckless abandon and I feel no remorse--just tired and sluggish, and bloated. The scale keeps telling me I've gained at least 5lbs and going into the holidays I'd like to save that 5 for pumpkin pie and other goodies! Really, it's the "erin gains 5-8lbs over the winter" and I'd like for that not to happen this winter because that means that I'd be up10--right back where I started and I am NOT GOING THERE!!
I will use this page as my accountability to myself for the next month. Obviously, thanksgiving will be a slight break from strict clean eating--I mean I'll be at my brothers and his wife makes homemade bread and cinnamon rolls, and pie from scratch! While it won't quite be a whole 30 with the holiday in there, I would like to make the next 30 days as whole as possible.
Today, this is what I ate-this was not a totally strict day...wasn't sure if I would start today/tomorrow.
3 paleo banana pancakes
4 slices of bacon
Handful of blackberries
1tsp apple butter (homemade by a friend)
Pear
2 starburst (oops)
4 olives
4oz flank steak
Asparagus
Few kale chips (homemade for hubby)
1/2 grilled plantain (before it rotted!)
Lots of water
Went on a long run--my first of the year!
4.45miles-39:09
Why am I blogging again? Well, I'm way off the paleo bandwagon and old habits are back. I can eat with reckless abandon and I feel no remorse--just tired and sluggish, and bloated. The scale keeps telling me I've gained at least 5lbs and going into the holidays I'd like to save that 5 for pumpkin pie and other goodies! Really, it's the "erin gains 5-8lbs over the winter" and I'd like for that not to happen this winter because that means that I'd be up10--right back where I started and I am NOT GOING THERE!!
I will use this page as my accountability to myself for the next month. Obviously, thanksgiving will be a slight break from strict clean eating--I mean I'll be at my brothers and his wife makes homemade bread and cinnamon rolls, and pie from scratch! While it won't quite be a whole 30 with the holiday in there, I would like to make the next 30 days as whole as possible.
Today, this is what I ate-this was not a totally strict day...wasn't sure if I would start today/tomorrow.
3 paleo banana pancakes
4 slices of bacon
Handful of blackberries
1tsp apple butter (homemade by a friend)
Pear
2 starburst (oops)
4 olives
4oz flank steak
Asparagus
Few kale chips (homemade for hubby)
1/2 grilled plantain (before it rotted!)
Lots of water
Went on a long run--my first of the year!
4.45miles-39:09
Tuesday, February 14, 2012
Paleo Challenge and the Crossfit Open
It's an exciting month here in the Gabriel household.
I've been training hard and seeing some good gains. Could I train harder? Yes. Do I want to? Yes. What's my deal? Time and coaching. I need someone to actually show me/help me/tell me what to do. Most importantly, I've taken on spearheading CFOT's paleo challenge.
My nutrition had really fallen by the wayside over the holidays. I know, I know, everyone's does right? Well, mine really did and I couldn't stop with the little cheats. I offered to help plan a six week paleo challenge at the gym. We had 58 people sign up. Amazing participation. We had a great kick-off, great events planned, sponsors, prizes, etc...its going to be fun! I'll post more in the next few weeks.
Next week starts the Crossfit Open. I signed myself up as I've been hanging out with the competition club on Saturdays and trying to better myself. I've got no hope of anything, but hope to gain experience competing and meeting games standards in all the movements. To compete for real I need to do the following:
Improve my clean and jerk ( I can do both fine, just not together)
Pullups (i just suck at them)
Heavy snatches
HSPU (get one)
MU (get one)
improve double unders
rowing more than 250m
These are my goats that I need to work on and are goals for the end of the year.
Not sure what this post is supposed to really be about. I just needed to put this out there and start recording progress. Day 3 of this challenge is MUCH easier than those of the past. That's progress!!
I've been training hard and seeing some good gains. Could I train harder? Yes. Do I want to? Yes. What's my deal? Time and coaching. I need someone to actually show me/help me/tell me what to do. Most importantly, I've taken on spearheading CFOT's paleo challenge.
My nutrition had really fallen by the wayside over the holidays. I know, I know, everyone's does right? Well, mine really did and I couldn't stop with the little cheats. I offered to help plan a six week paleo challenge at the gym. We had 58 people sign up. Amazing participation. We had a great kick-off, great events planned, sponsors, prizes, etc...its going to be fun! I'll post more in the next few weeks.
Next week starts the Crossfit Open. I signed myself up as I've been hanging out with the competition club on Saturdays and trying to better myself. I've got no hope of anything, but hope to gain experience competing and meeting games standards in all the movements. To compete for real I need to do the following:
Improve my clean and jerk ( I can do both fine, just not together)
Pullups (i just suck at them)
Heavy snatches
HSPU (get one)
MU (get one)
improve double unders
rowing more than 250m
These are my goats that I need to work on and are goals for the end of the year.
Not sure what this post is supposed to really be about. I just needed to put this out there and start recording progress. Day 3 of this challenge is MUCH easier than those of the past. That's progress!!
Thursday, February 2, 2012
Catch up. Lots of PRs!
Lots of great Wods this past week. And, I had a streak of 3 lifts, 3 days, and 3 PRs! Also, I am helping out with CFOT's paleo challenge. I built a blog, help set up the rules...sheesh. I year ago I was still 2 pant sizes bigger, stuffing my face with just about everything I could eat. My how I changed in 2011. 2012 is going to be fun. Its off to a great start and February only brings more excitement. The paleo challenge and the CF Open! Fun times ahead. Here's a log of what I've been up to.
Wednesday 2.01.2012
WOD 1: 5 min AMRAP Snatch @ 85%
I got 26 reps (no misses, not TNG) at 75#. I think I could have gone heavier, but we were the guinea pings at 0515. This was just for competition club peeps since we hit 1RM on Saturday.
Felt pretty confident on this move.
WOD 2: 7min AMRAP: 10 Thrusters, 5 burpees.
I got 7 rounds....goal was 1 round a minute and I DID IT!! I didn't wuss out!! Thrusters were light--only 55lbs, but I suck badly at thrusters so this was truly a test for me.
Tuesday 1.31.2012
I had a sucky day. The wod included HSPUs which are just my nemisis and I just get really disappointed in myself when we do them. I just can't seem to make progress on this movement. Not worth recording the intervals. I just sucked and I had a bad attitude. I showed up and that is half the battle.
Monday 1.30.2012
Wod 1: 1RM Max Squat Clean
New PR at #125
Wod 2:7 min AMRAP, 5 unbroken hang squat clean, 20 DUs
I got 4 rounds in...1st round was with 75#...failed to load the bar properly. Double unders were touch and go. I have to learn to take my time.
Saturday 1.28.2012
WOD 1: 1RM Snatch.
Hit 90# solidly...I attempted 100, but totally missed. This was fun!!! It's been a LONG time since I did a 1RM snatch.
WOD 2: 9 min AMRAP, 5 squat snatch, 10 T2B. I was 5 T2Bs short of 5 rounds. I did the squat snatch at 75#. This was brutal, but it was fun!!!
Friday 1.27,2012
1RM Power clean
My long time goal the past 6 months has been to hit a 130# clean. I've been stuck at 120# forever. I did it!! It was damn ugly, but I did it. I really need to work the getting under the bar, and landing on my heels. Something to keep working on, i want this one bad!! This completed my 6 week goal trifecta of hitting a +250DL (I hit 255), 2 strict pullups in a row and a #130clean! Go me. I love mini goals. I think I need to set another set of 6 week goals.
Wednesday 2.01.2012
WOD 1: 5 min AMRAP Snatch @ 85%
I got 26 reps (no misses, not TNG) at 75#. I think I could have gone heavier, but we were the guinea pings at 0515. This was just for competition club peeps since we hit 1RM on Saturday.
Felt pretty confident on this move.
WOD 2: 7min AMRAP: 10 Thrusters, 5 burpees.
I got 7 rounds....goal was 1 round a minute and I DID IT!! I didn't wuss out!! Thrusters were light--only 55lbs, but I suck badly at thrusters so this was truly a test for me.
Tuesday 1.31.2012
I had a sucky day. The wod included HSPUs which are just my nemisis and I just get really disappointed in myself when we do them. I just can't seem to make progress on this movement. Not worth recording the intervals. I just sucked and I had a bad attitude. I showed up and that is half the battle.
Monday 1.30.2012
Wod 1: 1RM Max Squat Clean
New PR at #125
Wod 2:7 min AMRAP, 5 unbroken hang squat clean, 20 DUs
I got 4 rounds in...1st round was with 75#...failed to load the bar properly. Double unders were touch and go. I have to learn to take my time.
Saturday 1.28.2012
WOD 1: 1RM Snatch.
Hit 90# solidly...I attempted 100, but totally missed. This was fun!!! It's been a LONG time since I did a 1RM snatch.
WOD 2: 9 min AMRAP, 5 squat snatch, 10 T2B. I was 5 T2Bs short of 5 rounds. I did the squat snatch at 75#. This was brutal, but it was fun!!!
Friday 1.27,2012
1RM Power clean
My long time goal the past 6 months has been to hit a 130# clean. I've been stuck at 120# forever. I did it!! It was damn ugly, but I did it. I really need to work the getting under the bar, and landing on my heels. Something to keep working on, i want this one bad!! This completed my 6 week goal trifecta of hitting a +250DL (I hit 255), 2 strict pullups in a row and a #130clean! Go me. I love mini goals. I think I need to set another set of 6 week goals.
Tuesday, January 24, 2012
Monday Intervals and TNG Tuesday
Monday intervals...pullups were going to be my goat on this one and that they were. Rowing was not so bad. i think 1 minute sprints are my max output...anything more and I just suck. I did get 10 pullups in a row on the first round. That's a rare thing.
WOD
5 sets-
15 UNBROKEN pullups, (order of preference is C2B, COVP, then Regular. If you don’t yet have 15 unbroken scale to 10 reps anyhow)
15 feet elevated, thighs off ground, hand release pushups
15 wallball
15 calorie row
2-3 min rest between each Set
Add all 5 sets together and record TOTAL.
Total time was 17:XX. Intervals were between 3-4 minutes...got slower each round.
Tuesday
WOD
6 Sets
Every 90 seconds
5 Touch and Go
Hang Clean & Jerk
Loved this fast wod. Worked at 85# which was lighter than I wanted to go, but I worked to eliminated the pause between my clean and jerk. I was able to do all 6 sets unbroken and didn't pause between clean and the jerk. Had to work hard to get under the bar and get the elbows up!
WOD
5 sets-
15 UNBROKEN pullups, (order of preference is C2B, COVP, then Regular. If you don’t yet have 15 unbroken scale to 10 reps anyhow)
15 feet elevated, thighs off ground, hand release pushups
15 wallball
15 calorie row
2-3 min rest between each Set
Add all 5 sets together and record TOTAL.
Total time was 17:XX. Intervals were between 3-4 minutes...got slower each round.
Tuesday
WOD
6 Sets
Every 90 seconds
5 Touch and Go
Hang Clean & Jerk
Loved this fast wod. Worked at 85# which was lighter than I wanted to go, but I worked to eliminated the pause between my clean and jerk. I was able to do all 6 sets unbroken and didn't pause between clean and the jerk. Had to work hard to get under the bar and get the elbows up!
Sunday, January 22, 2012
Recap of the week
Last week ended up not so great. I did Fran and was in a world of hurt. Took Tuesday as a rest day. Hit the benchmark on Wednesday of 100 burpees for time. Time was 8:20. I went at about 85% effort and made sure there were no floppies. I would love to hit this again for a sub 8:00 time.
Thursday was Jackie. I was feeling a little better and just wanted to get in a move so I warmed up the back, hit a few hundred meters on the rower and a few pullups for a warmup.
"Jackie"
1000m Row
Thursday night I felt awful and was in bed by 8:30 and I decided to sleep in Friday morning. I slept in Saturday morning too--lazy lazy rest days. I feel bad about not doing anything, but I'm listening to my body which is screaming--REST, SLEEP. So I am.
Ready to hit it hard (and smart) in the box this week.
Thursday was Jackie. I was feeling a little better and just wanted to get in a move so I warmed up the back, hit a few hundred meters on the rower and a few pullups for a warmup.
"Jackie"
1000m Row
45 pound Thruster 50 reps
30 pull-ups
Time: 12:43Thursday night I felt awful and was in bed by 8:30 and I decided to sleep in Friday morning. I slept in Saturday morning too--lazy lazy rest days. I feel bad about not doing anything, but I'm listening to my body which is screaming--REST, SLEEP. So I am.
Ready to hit it hard (and smart) in the box this week.
Monday, January 16, 2012
Fran
What a horrible day. What can I say.
I was mentally ready to attack this. Physically I was not. I knew that halfway through the warm up that it was not a good idea to even attempt this. I pulled some back muscles last week and have aggravated them ever since, in every WOD since then. Today I found myself in tears halfway through the round of 15, back spasming, thinking DNF, but no, I wasn't smart enough to quit. I should have.
10 awful minutes later it was all over. I spent about 5 minutes actually doing the work, the other 5 staring and hovering over the bar, flailing on the pullups. total time was 10:04. I don't have a Fran cough, my quads are not on fire tonight, clearly not even close to an full effort, but my back still aches.
This week is benchmark week at CFOT and I'm going to end up sitting most of it out, and I'm pissed. I should just suck it up, but no, I'm mad. Mad at myself for taking rest and getting to the chiropractor when I knew I needed to go, not going lighter on a WOD when I just wanted to be a badass and prove myself I could do it. Oh yea, I can, but I can't do anything else for like a week....
Back is technically sound, just stronger than my abs apparently, which is what is causing all this pain. Time to work on the core and train smarter.
I was mentally ready to attack this. Physically I was not. I knew that halfway through the warm up that it was not a good idea to even attempt this. I pulled some back muscles last week and have aggravated them ever since, in every WOD since then. Today I found myself in tears halfway through the round of 15, back spasming, thinking DNF, but no, I wasn't smart enough to quit. I should have.
10 awful minutes later it was all over. I spent about 5 minutes actually doing the work, the other 5 staring and hovering over the bar, flailing on the pullups. total time was 10:04. I don't have a Fran cough, my quads are not on fire tonight, clearly not even close to an full effort, but my back still aches.
This week is benchmark week at CFOT and I'm going to end up sitting most of it out, and I'm pissed. I should just suck it up, but no, I'm mad. Mad at myself for taking rest and getting to the chiropractor when I knew I needed to go, not going lighter on a WOD when I just wanted to be a badass and prove myself I could do it. Oh yea, I can, but I can't do anything else for like a week....
Back is technically sound, just stronger than my abs apparently, which is what is causing all this pain. Time to work on the core and train smarter.
Subscribe to:
Posts (Atom)