Not too much to say about Wednesday's workout.
We did 1rep max back squats and I hit 155. Not a major PR, but a 10lb improvement over my July attempt. Book it.
Rest day today and maybe a rest day tomorrow. My wrist is sore, my shoulder is nagging again, and my hamstring is hamstrung.... A massage and rest are definitely in order.
Thursday, August 27, 2009
Tuesday, August 25, 2009
Must Clean up the Cleans
WOD #1:
3 Heavy Cleans
6 Ring dips
9 box jumps
Do 10 rounds in 30min or less
Time: 26 something
Cleans are not my strength. Let's just get this out there now. I hadn't worked this move since June 15th...over 2 months ago. I've never even done a 1 rep max on this lift...
Going in I wasn't sure how this would go, but I felt strong. I went with the 'pack' weight of 85lbs, 5lbs more than my last workout with cleans in June. My form needs some serious work--I watched a whole bunch of Crossfit.com videos and Coach B videos last night, but I'm not sure it helped. This whole 'whipping the elbows' thing is just not natural and my I'm still not sure what "push under the bar" means...I mean, heck, we're pulling, so how do I push? I just don't get it. I moved to the floss from the red band on the ring dips...it was time. Finally! And I did a good 5-6 rounds without breaking the 6 reps. These felt really strong--I want my unassisted ring dip by christmas. Another milestone to add to the goal list.
Box jumps were easy despite the pulled hamstring. 90 jumps is some serious work! It worked some ankle strength too since I've switched shoes--running sneaks to a pair of flat nike free's. Not so much support.
Now I swear I could go faster if I just stopped sweating so damn much!
WOD#2:
6 mile run
Met up with Stuart and headed out for a nice evening run. He's mostly healed from the bike crash. I had proposed about a 4 miler, but Ironman Stuart said six, so that's what we did. We kept a great 9min mile pace and despite the nagging hammie and some seriously sore triceps from the morning WOD it was a great run!
Veggie and Ice Cream Challenge Update:
Veggies--Still working through some, but only one avacado has spoiled so far. Luckily I picked some things that last awhile! I also found these ziploc steam bags that make cooking a breeze! Just chop up veggies add any seasoning and 3-5 min later, viola! Steamed veggies! The bags are expensive, but I just rinse and reuse several times.
Ice Cream- 10 full days without ice cream. I did have all natural, non-diary, no sugar added sorbet twice...I've conviced myself that doesn't count. Once was a treat at the Dairy Godmother (my favorite place in Delray) and other was dessert at a friends house. Neither time was associated with what we used to call a "bedtime snack" growing up. When I do get that craving some nice substitutes are a handful of blueberries, a few mandarin oranges (i forgot how much I love these and that you don't need many to be satisfied), TJ's frozen pinapple tidbits, or a glass of wine. When you look at it this way it doesn't look like much of a sacrifice, but believe me people it is. When your crave ice cream for dinner, you know that you have a SERIOUSLY bad habit to break.
3 Heavy Cleans
6 Ring dips
9 box jumps
Do 10 rounds in 30min or less
Time: 26 something
Cleans are not my strength. Let's just get this out there now. I hadn't worked this move since June 15th...over 2 months ago. I've never even done a 1 rep max on this lift...
Going in I wasn't sure how this would go, but I felt strong. I went with the 'pack' weight of 85lbs, 5lbs more than my last workout with cleans in June. My form needs some serious work--I watched a whole bunch of Crossfit.com videos and Coach B videos last night, but I'm not sure it helped. This whole 'whipping the elbows' thing is just not natural and my I'm still not sure what "push under the bar" means...I mean, heck, we're pulling, so how do I push? I just don't get it. I moved to the floss from the red band on the ring dips...it was time. Finally! And I did a good 5-6 rounds without breaking the 6 reps. These felt really strong--I want my unassisted ring dip by christmas. Another milestone to add to the goal list.
Box jumps were easy despite the pulled hamstring. 90 jumps is some serious work! It worked some ankle strength too since I've switched shoes--running sneaks to a pair of flat nike free's. Not so much support.
Now I swear I could go faster if I just stopped sweating so damn much!
WOD#2:
6 mile run
Met up with Stuart and headed out for a nice evening run. He's mostly healed from the bike crash. I had proposed about a 4 miler, but Ironman Stuart said six, so that's what we did. We kept a great 9min mile pace and despite the nagging hammie and some seriously sore triceps from the morning WOD it was a great run!
Veggie and Ice Cream Challenge Update:
Veggies--Still working through some, but only one avacado has spoiled so far. Luckily I picked some things that last awhile! I also found these ziploc steam bags that make cooking a breeze! Just chop up veggies add any seasoning and 3-5 min later, viola! Steamed veggies! The bags are expensive, but I just rinse and reuse several times.
Ice Cream- 10 full days without ice cream. I did have all natural, non-diary, no sugar added sorbet twice...I've conviced myself that doesn't count. Once was a treat at the Dairy Godmother (my favorite place in Delray) and other was dessert at a friends house. Neither time was associated with what we used to call a "bedtime snack" growing up. When I do get that craving some nice substitutes are a handful of blueberries, a few mandarin oranges (i forgot how much I love these and that you don't need many to be satisfied), TJ's frozen pinapple tidbits, or a glass of wine. When you look at it this way it doesn't look like much of a sacrifice, but believe me people it is. When your crave ice cream for dinner, you know that you have a SERIOUSLY bad habit to break.
Monday, August 24, 2009
Rest Day
I had every intention of going to CF this morning, but the body did not agree with me. It was one of those days where you wake up more tired than when you went to bed. How does this happen? Then, on second thought I realized I had worked out 7 days in a row and this was my body's way of saying REST! So I listened.
Sunday, August 23, 2009
Weekend Work
For most people, weekend are supposed to be days of rest and sleeping in. Unfortunately, my early crossfit habits don't allow for much sleeping in on the weekends...and with 2 races right around the corner, it is time to get running.
Saturday morning was supposed to be a long (very long) run with my friend Stuart who is training for the Lake Placid Ironman next July. Stuart is an all around awesome guy and amazing athlete! He picked a very very hilly 9.2 mile course. Late Friday night though, I got a call from his wife Tamara...Stuart had crashed his bike on his evening ride. Crashed as in, snapped his carbon road bike in half, hit his head, and face all scratched and bruised. Ouch. Nothing was broken luckily, but there would be no running in the morning. Off to find a route for myself then. Getting motivated to run 6+ miles alone is a challenge. I picked a route that took me down by the pentagon, across the memorial bridge, around the washington monument and back. That was about 7, and I decided I should do one more mile which took me on a lap around the Pentagon City mall...8 miles. I ran it in 1h 14min, an average of 9:15 miles. Not too shabby. I recently wrote about my running slowing down--I think it has, but maybe not as bad as I first thought. I ran the first 5-6 at sub 9minutes, but my hamstring started really hurting so I slowed down on the last 3...really slow. My goal for the Army 10miler in October is to run it sub 1:30, which was my PR in a 10 miler last August in Annapolis. I think it is do able if I can stay injury free.
Sunday's adventure was back to the Bikram yoga box. For those of you who aren't familiar, Bikram is a style of yoga that takes you through 26 poses over 90minutes in a room heated to 105 degrees and 40% humidity. You sweat like crazy, I'm mean dripping, like a faucet, every inch is drenched...it is hard, super hard. Hard, like 2 CF WOD's back to back...I wanted to pass out today even though i was totally hydrated. It has been about 5 months since I've practiced and every muscle told me so. Before Crossfit I went about once a week or at least 3 times a month. Clearly I need to stretch more, with Bikram or otherwise. The bonus was that it toally opened up my super sore hamstring and my back felt super strong. My arms and abs were super sore from Friday's overhead squats so I had some issues holding some of the longer poses. But, that's ok, it I know worked really hard today and my muscles will thank me. The best is after a bikram session. You feel like a wet noodle!
Saturday morning was supposed to be a long (very long) run with my friend Stuart who is training for the Lake Placid Ironman next July. Stuart is an all around awesome guy and amazing athlete! He picked a very very hilly 9.2 mile course. Late Friday night though, I got a call from his wife Tamara...Stuart had crashed his bike on his evening ride. Crashed as in, snapped his carbon road bike in half, hit his head, and face all scratched and bruised. Ouch. Nothing was broken luckily, but there would be no running in the morning. Off to find a route for myself then. Getting motivated to run 6+ miles alone is a challenge. I picked a route that took me down by the pentagon, across the memorial bridge, around the washington monument and back. That was about 7, and I decided I should do one more mile which took me on a lap around the Pentagon City mall...8 miles. I ran it in 1h 14min, an average of 9:15 miles. Not too shabby. I recently wrote about my running slowing down--I think it has, but maybe not as bad as I first thought. I ran the first 5-6 at sub 9minutes, but my hamstring started really hurting so I slowed down on the last 3...really slow. My goal for the Army 10miler in October is to run it sub 1:30, which was my PR in a 10 miler last August in Annapolis. I think it is do able if I can stay injury free.
Sunday's adventure was back to the Bikram yoga box. For those of you who aren't familiar, Bikram is a style of yoga that takes you through 26 poses over 90minutes in a room heated to 105 degrees and 40% humidity. You sweat like crazy, I'm mean dripping, like a faucet, every inch is drenched...it is hard, super hard. Hard, like 2 CF WOD's back to back...I wanted to pass out today even though i was totally hydrated. It has been about 5 months since I've practiced and every muscle told me so. Before Crossfit I went about once a week or at least 3 times a month. Clearly I need to stretch more, with Bikram or otherwise. The bonus was that it toally opened up my super sore hamstring and my back felt super strong. My arms and abs were super sore from Friday's overhead squats so I had some issues holding some of the longer poses. But, that's ok, it I know worked really hard today and my muscles will thank me. The best is after a bikram session. You feel like a wet noodle!
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