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!
Showing posts with label running. Show all posts
Showing posts with label running. Show all posts
Tuesday, February 19, 2013
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
Monday, June 27, 2011
Update...
Poor lonely blog...how I've missed you! I've been CFitting regularly, hitting PR's, learning new lifts, eating like a cave girl, loosing weight, and feeling great!
Since I last posted I finished my half marathon-Not a hugely awesome experience, except for the post race party which involved some amazing wine and cheese and good times with friends. I ran a 2:05, just shy of my goal, but for not training all that hard, not too shabby. Here I am pushing towards the finish. Yes, I'm in pain...running 13.1miles with no cartilage in your knees is just kinda stupid...and boy do I need a TAN!
I've embarked on another paleo challenge, really trying to make this a lifestyle, not a diet. I've lost some weight and if you're lucky i'll post some photos someday if I can stand the sight to show people the real results of what paleo can do for you.
I've recently learned how to sumo deadlift and today worked on the "heaving snatch balance". I put up 105# and felt pretty awesome about that. We've not done a 1RM snatch in forever, so I know it is way more than the 80lbs I worked with in a WOD last week. :) (2xsnatch EMOM x 10min)
Worked some HSPUs on 6/20, but couldn't eek anything out beyond a 45# plate and an abmat. Sad that I wasn't stronger here.
Took a second stab at Elizabeth on 6/16 and used 75# for the squat cleans and skinny orange band for the ring dips. Finished around 16 mins....4min slower, with 10 more lbs..
Pulled a really ugly deadlift @ 250# PR...can't wait to hit this one again.
Ran my fastest 1mile time in well over a year on 6/8/11...a 7:30 as part of the WOD "Jerry".
Hit a 125# split jerk PR on 6/6..now if only my clean was that strong.
Hit a 120# clean PR at the end of my 1st paleo challenge. Ready to get after this one too.
Looking to finish June strong and turn to an even STRONGER July!
Since I last posted I finished my half marathon-Not a hugely awesome experience, except for the post race party which involved some amazing wine and cheese and good times with friends. I ran a 2:05, just shy of my goal, but for not training all that hard, not too shabby. Here I am pushing towards the finish. Yes, I'm in pain...running 13.1miles with no cartilage in your knees is just kinda stupid...and boy do I need a TAN!
I've recently learned how to sumo deadlift and today worked on the "heaving snatch balance". I put up 105# and felt pretty awesome about that. We've not done a 1RM snatch in forever, so I know it is way more than the 80lbs I worked with in a WOD last week. :) (2xsnatch EMOM x 10min)
Worked some HSPUs on 6/20, but couldn't eek anything out beyond a 45# plate and an abmat. Sad that I wasn't stronger here.
Took a second stab at Elizabeth on 6/16 and used 75# for the squat cleans and skinny orange band for the ring dips. Finished around 16 mins....4min slower, with 10 more lbs..
Pulled a really ugly deadlift @ 250# PR...can't wait to hit this one again.
Ran my fastest 1mile time in well over a year on 6/8/11...a 7:30 as part of the WOD "Jerry".
Hit a 125# split jerk PR on 6/6..now if only my clean was that strong.
Hit a 120# clean PR at the end of my 1st paleo challenge. Ready to get after this one too.
Looking to finish June strong and turn to an even STRONGER July!
Friday, June 3, 2011
A week off
I've taken a week off to travel home to Chicago to be with family and friends. I'm not sure this was the best timing for the paleo challenge and for having the half marathon tomorrow. Regardless, its been nice to rest but I'm anxious to get back in the box and moving again.
While home, I managed a 10mile training run a week ago, a short bike ride with Chip (our first one since his stroke!!), and hit one WOD at CF Tri-Cities. 3 workouts in a week? Boy do I feel lazy. That combined with awful food choices and I really need to get back on track.
The training run went much better than the last few and while I ran out of energy again at about mile 8, I think it was more hydration than anything. This whole LD training just takes a lot of pre-planning.
It was thrilling to finally get out on a trail with Chip. We got his bike outfitted at a cycling shop that specializes in adaptive cycling. It was awesome to see Chip in control, speeding along on the trail, happy. I'm looking forward to many more rides this summer!
Heading over to Crossfit Tri-Cities in St. Charles was a great decision. They have a great facility and Mark, the head coach, was really welcoming. We had an awesome warmup, then hit a strength WOD. Backsquats x 5. We hit a 3x WOD a few weeks ago and hit 170. I hit 155 today and I think I could have done 160. This is the lift I've seen the most consistent progress on over the last few months. Lots of fun! We also did the regionals WOD of: 20 cal row, 30 burpees, 40 DB ground 2 OH, 50 T2B, 100ft lunges, 150ft sprint. just shy of 20 minutes, i think.
Tomorrow is the half marathon and I'll post a full race report on Sunday. I need to post a full report on the paleo challenge too.
While home, I managed a 10mile training run a week ago, a short bike ride with Chip (our first one since his stroke!!), and hit one WOD at CF Tri-Cities. 3 workouts in a week? Boy do I feel lazy. That combined with awful food choices and I really need to get back on track.
The training run went much better than the last few and while I ran out of energy again at about mile 8, I think it was more hydration than anything. This whole LD training just takes a lot of pre-planning.
It was thrilling to finally get out on a trail with Chip. We got his bike outfitted at a cycling shop that specializes in adaptive cycling. It was awesome to see Chip in control, speeding along on the trail, happy. I'm looking forward to many more rides this summer!
Heading over to Crossfit Tri-Cities in St. Charles was a great decision. They have a great facility and Mark, the head coach, was really welcoming. We had an awesome warmup, then hit a strength WOD. Backsquats x 5. We hit a 3x WOD a few weeks ago and hit 170. I hit 155 today and I think I could have done 160. This is the lift I've seen the most consistent progress on over the last few months. Lots of fun! We also did the regionals WOD of: 20 cal row, 30 burpees, 40 DB ground 2 OH, 50 T2B, 100ft lunges, 150ft sprint. just shy of 20 minutes, i think.
Tomorrow is the half marathon and I'll post a full race report on Sunday. I need to post a full report on the paleo challenge too.
Monday, May 23, 2011
Training Countdown
After a serious effort on Friday I followed it up on Saturday morning with a 10 mile run with my old running buddy Kayla. She runs a running group out of the Pacers store in Logan Circle. I got my butt out of bed, headed to the city, and joined some cool peeps for 8.25m run through beautiful Washington DC. The course headed up historic 16th Street, skirted Rock Creek Park, wound down by the National Zoo, Georgetown waterfront, by the Kennedy Center, behind the Lincoln Memorial, then up 17th Street past the White House back to the store. What a fun course. Miles 6-7 flew by. Once we got back into the city the stopping and starting really hurt my momentum. I branched off after they finished the course for another 1.5 miles. It was a bit short of 10m, not pretty, but pretty fun to run with people again on a cool course.
I bonked again around 6 miles and got the bacon nausea again. NOT COOL. Trying to eat paleo and have enough energy/fuel to run these distances has been very hard. I didn't get much support from the paleo challenge group. A lot of "why are you still running" and "running long slow distances raises cortisol levels, making it difficult to loose weight and potentially make you gain weight". I refuse to accept any of this. I nice nudge towards the CF Endurance site would have helped. Instead I had to think and research since I totally forgot about that program. I should have used their WODs to train for the half, but lesson learned for the next race! I will eat paleo, just not the super strict paleo instructed by the challenge, which does not include fruit or nuts. I've been "cheating" with bananas post run/post WOD to keep my energy levels up. Really just a few berries would probably have the same effect. I also learned doing some CFE reading, I need to eat lean protein/carbs in certain amounts pre-race and post race. Eating paleo does aid much much faster recovery. That's for sure.
I will continue to blog on this topic and let you all know my results. A coach seems to think that my training plan is counterintelligence to my goals (loose 10lbs, 120+ power clean, sub 2:10 half marathon) I'm holding steady at 157lbs, so no weight loss this week, but I've noticed a lot of body changes (slimmer thighs --pants not so tight, looser waist in my pants) I'm thinking not enough rest is likely holding me back, but we head out to Chicago for a week on Thursday so we'll see what a week of relaxing and sleeping in will do for us!
This mornings WOD:
Regional affiliate WOD
21-15-9
Deadlifts (185 was RX, scaled to 155)
box jumps (24")
Time: 10:30
Was pretty proud of the box jumps this morning, not so much on the DL's. More weaknesses to work.
I bonked again around 6 miles and got the bacon nausea again. NOT COOL. Trying to eat paleo and have enough energy/fuel to run these distances has been very hard. I didn't get much support from the paleo challenge group. A lot of "why are you still running" and "running long slow distances raises cortisol levels, making it difficult to loose weight and potentially make you gain weight". I refuse to accept any of this. I nice nudge towards the CF Endurance site would have helped. Instead I had to think and research since I totally forgot about that program. I should have used their WODs to train for the half, but lesson learned for the next race! I will eat paleo, just not the super strict paleo instructed by the challenge, which does not include fruit or nuts. I've been "cheating" with bananas post run/post WOD to keep my energy levels up. Really just a few berries would probably have the same effect. I also learned doing some CFE reading, I need to eat lean protein/carbs in certain amounts pre-race and post race. Eating paleo does aid much much faster recovery. That's for sure.
I will continue to blog on this topic and let you all know my results. A coach seems to think that my training plan is counterintelligence to my goals (loose 10lbs, 120+ power clean, sub 2:10 half marathon) I'm holding steady at 157lbs, so no weight loss this week, but I've noticed a lot of body changes (slimmer thighs --pants not so tight, looser waist in my pants) I'm thinking not enough rest is likely holding me back, but we head out to Chicago for a week on Thursday so we'll see what a week of relaxing and sleeping in will do for us!
This mornings WOD:
Regional affiliate WOD
21-15-9
Deadlifts (185 was RX, scaled to 155)
box jumps (24")
Time: 10:30
Was pretty proud of the box jumps this morning, not so much on the DL's. More weaknesses to work.
Monday, May 16, 2011
Back Squat X3
New PR this morning. God did that feel awesome!
Back Squat x3
85, 105, 135, 155, 165, 170 (PR)
Fun times lifting with Shanyn and Bry this morning. Everybody put out a stellar effort. I think the paleo magic must be kicking in. I slacked a little bit this weekend with some nuts, dried cranberries, and one small serving of plain froyo.
Today's breakfast consisted of chix salad with a little mayo, mustard, red onion, and a few dried cranberries (next week I can add some grapes back in there) and a banana. If I eat the nanners, I don't feel so miserable around 10-11am and can make it all the way until lunch w/o getting cranky.
I've seen the scale move all over the place in this first week. Last Saturday after the challenge WODs I weighed in at a heafty 164. By Monday am, I was at 160#. By Saturday morning, 157#. Post 8mile run, 154# (had to weigh in to see how much h20 i lost), Monday am, back up to 157#. So, that's 10# of swinging in one week. If you take the Monday to Monday readings, I've lost 3#'s this week. I'd love to see another solid 2# this week.
On the running/training front--the 8 miles on Saturday went really well and I held a solid 9:20 pace for the first six miles and the hills on the way back slowed me down to an average 9:35 pace for the whole run. Will put in 5 mid-week and 10 next weekend, about the same the following, then taper...at this point an olympic distance triathlon is looking so much easier. I've also signed up for the Army 10 miler this fall. My brother Andy and his wife Sarah will be joining me along with Nikki and our buddy Nate! Will be an awesome crew for sure. Hoping to hit a nice 5K in October too with Christine, Chip and Tamara--all coming off of injuries this year. Toying with the idea of doing the olympic distance triathlon at Luray in August...hmmm.
Oh and last Friday we did a barbell complex WOD called the Eliminator.
Looked like this:
55, 70, 85, 95, 105, 115, 125...
5DL, 3 Hang Clean, 1 Jerk
Nailed the round at 95#, and got one clean at 105...
It was a super fun WOD, just wish I could have hit that 105...That would have been a huge Jerk for me in that round since i've laid off the overhead work for almost 3 months now. Luckily that shoulder is feeling better and this WOD went off pain free! :)
Back Squat x3
85, 105, 135, 155, 165, 170 (PR)
Fun times lifting with Shanyn and Bry this morning. Everybody put out a stellar effort. I think the paleo magic must be kicking in. I slacked a little bit this weekend with some nuts, dried cranberries, and one small serving of plain froyo.
Today's breakfast consisted of chix salad with a little mayo, mustard, red onion, and a few dried cranberries (next week I can add some grapes back in there) and a banana. If I eat the nanners, I don't feel so miserable around 10-11am and can make it all the way until lunch w/o getting cranky.
I've seen the scale move all over the place in this first week. Last Saturday after the challenge WODs I weighed in at a heafty 164. By Monday am, I was at 160#. By Saturday morning, 157#. Post 8mile run, 154# (had to weigh in to see how much h20 i lost), Monday am, back up to 157#. So, that's 10# of swinging in one week. If you take the Monday to Monday readings, I've lost 3#'s this week. I'd love to see another solid 2# this week.
On the running/training front--the 8 miles on Saturday went really well and I held a solid 9:20 pace for the first six miles and the hills on the way back slowed me down to an average 9:35 pace for the whole run. Will put in 5 mid-week and 10 next weekend, about the same the following, then taper...at this point an olympic distance triathlon is looking so much easier. I've also signed up for the Army 10 miler this fall. My brother Andy and his wife Sarah will be joining me along with Nikki and our buddy Nate! Will be an awesome crew for sure. Hoping to hit a nice 5K in October too with Christine, Chip and Tamara--all coming off of injuries this year. Toying with the idea of doing the olympic distance triathlon at Luray in August...hmmm.
Oh and last Friday we did a barbell complex WOD called the Eliminator.
Looked like this:
55, 70, 85, 95, 105, 115, 125...
5DL, 3 Hang Clean, 1 Jerk
Nailed the round at 95#, and got one clean at 105...
It was a super fun WOD, just wish I could have hit that 105...That would have been a huge Jerk for me in that round since i've laid off the overhead work for almost 3 months now. Luckily that shoulder is feeling better and this WOD went off pain free! :)
Tuesday, May 10, 2011
Monday Run and Tuesday Squats
Monday was Day 2 of Paleo challenge. I had done a late bikram yoga class on Sunday afternoon that left me totally wipes. I slept in to start the week of right and skipped crossfit. I needed to get in a long run after work and i knew the diet would weigh on that run. I got home from work, had a quick snack and hit the trail. I wasn't sure I was going to make six miles since i was feeling so sluggish and my stomach was growling, not to mention I was a bit dehydrated.
I felt like crap and my legs were hating me, but I finished the 6 miles in 57 min. A decent training pace even though it felt more like a race pace. 8 miles or so is on deck for this coming weekend.
This morning I hit CFOT's morning WOD for "Quadzilla".
5 burpees on the minute for as long as it takes to complete
50 front squats (95# was RX, I used 85#)
Time: 8:53
This was killer. Worked a ton of mobility afterwords.
I felt like crap and my legs were hating me, but I finished the 6 miles in 57 min. A decent training pace even though it felt more like a race pace. 8 miles or so is on deck for this coming weekend.
This morning I hit CFOT's morning WOD for "Quadzilla".
5 burpees on the minute for as long as it takes to complete
50 front squats (95# was RX, I used 85#)
Time: 8:53
This was killer. Worked a ton of mobility afterwords.
Tuesday, May 3, 2011
Back to Blogging
Saturday
6.2 mile run. 1 hour. Training run for a half marathon in 5 weeks....i know, I should have started sooner, right?
Monday
10 Push press 85/115(65#)
10 KB Swings 35/53
10 Box jumps 24″ (23")
8 rounds+16 reps
6.2 mile run. 1 hour. Training run for a half marathon in 5 weeks....i know, I should have started sooner, right?
Monday
WoD 1:
Back Squat 5 Rep Max
Use 5 Sets to establish your 5RM
145#. Not a pr kind of day, about 10lbs off, but that's ok. Hit this weight 2x, then dropped to 125# for a set of 10.
WoD 2:
50 Burpees for time
3:58. Actually felt pretty good! Could I go faster? Always, but there was very little slacking here today.
Tuesday
Jack
Complete as many rounds as possible in 20 minutes of:10 Push press 85/115(65#)
10 KB Swings 35/53
10 Box jumps 24″ (23")
8 rounds+16 reps
As I've written, I have injured my shoulder a while ago, but we are on the mend! This was the second WOD I've done lately going overhead with moderate weight. This time though, 80 reps of PP w/o pain is serious improvement. Huge. KB swings and box jumps felt awesome. I was pretty impressed that I was able to keep my cycle rate pretty consistent for the whole 20 minutes. I had a few stumbles on the box jumps, but collected myself and got back up there. They are certainly coming along!
More fun tomorrow!
Monday, April 18, 2011
The Harold
Ok, I am a bit behind on blogging. Mother in law was in town last week and just didn't have a lot of extra time to blog. We'll start fresh again. I've decided its time to really start to HTFU (harden the fuck up) and get strong. I had great results with the paleo, died off dealing with the shoulder injury, and now its time to get focused. I've got a half marathon in 6 weeks and I really want to do 2 triathlons this year.
Today's WOD:
7 rounds for time:
7 deadlifts (155w/225m)
9 C2B pullups
200m sprint
Time: 25:15
I HTFU'd and did the 155# deadlifts and did pretty well. Kept a solid pace of 4 touch and go, then three. Pullups were my disdain, but I was focused on getting 2 solid kips in a row each round. I was just happy to do that volume with nothing hurting in my shoulder! yea!
Tomorrow is strict press--we'll see how the shoulder does. I also have to go back and record last week. The highlight was a 5x back squat at 150 that seemed easy! :)d
Today's WOD:
7 rounds for time:
7 deadlifts (155w/225m)
9 C2B pullups
200m sprint
Time: 25:15
I HTFU'd and did the 155# deadlifts and did pretty well. Kept a solid pace of 4 touch and go, then three. Pullups were my disdain, but I was focused on getting 2 solid kips in a row each round. I was just happy to do that volume with nothing hurting in my shoulder! yea!
Tomorrow is strict press--we'll see how the shoulder does. I also have to go back and record last week. The highlight was a 5x back squat at 150 that seemed easy! :)d
Wednesday, April 6, 2011
Exploring the Trails
Today was a beautiful day outside and I had to take advantage of it. I accidentally slept right through my alarm this am and missed crossfit. I was pissed, so I had to end the day with a long run.
I am running the Virginia Wine Half Marathon on June 4th and have been slacking on my training. Time to get to business. I decided that I would just go run for an hour at whatever pace the body allowed. I kept a 10 minute mile pace, for the full hour, and I'm pretty happy with that for a 1st training run of the season. Room for improvement, but I didn't die and I only stopped for traffic and to stretch a few times to work out the kinks. I covered a full 6 ish miles--just have to do that twice and I'll be in good shape.
I enjoyed hitting the trails by my house and it was the first time out there--the trails are nice and crowded with bikers, but I've got clear space to run for miles and miles which is pretty cool. The bikers just make me want to get back on my bike though---its much much less painful than running.
Back to CFOT tomorrow morning!
I am running the Virginia Wine Half Marathon on June 4th and have been slacking on my training. Time to get to business. I decided that I would just go run for an hour at whatever pace the body allowed. I kept a 10 minute mile pace, for the full hour, and I'm pretty happy with that for a 1st training run of the season. Room for improvement, but I didn't die and I only stopped for traffic and to stretch a few times to work out the kinks. I covered a full 6 ish miles--just have to do that twice and I'll be in good shape.
I enjoyed hitting the trails by my house and it was the first time out there--the trails are nice and crowded with bikers, but I've got clear space to run for miles and miles which is pretty cool. The bikers just make me want to get back on my bike though---its much much less painful than running.
Back to CFOT tomorrow morning!
Monday, March 21, 2011
Back Squats with Chains
I've been a horrible blogger....I think its because I've been subbing so many of the WODs because of my shoulder I've just gotten lazy. Time to get the habits back on track. Even if no one reads this, I need this for me to stay on track and on target. I was reading some old posts from November about my near term goals. I accomplished many, but did not exactly hit my weight goal. I definitely dropped inches with the strict paleo and felt great. I've slide back into some old habits and boy am I feeling it. The belly is bloated and angry. I'm tired all of the time. Paleo is hard, but I've decided the sacrafice is worth it. I want to continue to be as strict as possible because once you plunge down the road of bad food, bad habits start to follow. I need to make a long committed effort to create a lifestyle of new habits. Ok, enough on that. New goals to be posted soon.
This mornings WOD
5X Back Squats with Chains
Top load was 125#--plus add 30 to 40lbs of chains.
I continue to struggle with the squats. My right knee just wants to cave in badly and I spend all this energy fighting it. Sometimes it just feels like a wet noodle shaking--not good. Working the glute development to correct that.
Second WOD was:
5RFT
20 burpees
200m run
Time: 12ish. I totally lost track of my time, counting the damn burpees. Heck I could have done six rounds and hardly noticed. Anyways, always room for improvement on the metcons.b
This mornings WOD
5X Back Squats with Chains
Top load was 125#--plus add 30 to 40lbs of chains.
I continue to struggle with the squats. My right knee just wants to cave in badly and I spend all this energy fighting it. Sometimes it just feels like a wet noodle shaking--not good. Working the glute development to correct that.
Second WOD was:
5RFT
20 burpees
200m run
Time: 12ish. I totally lost track of my time, counting the damn burpees. Heck I could have done six rounds and hardly noticed. Anyways, always room for improvement on the metcons.b
Sunday, January 30, 2011
Tuesday
“Anti-in, Double-up”
wod1.) Every minute on the minute for 8 minutes perform 3 picture perfect postural alignment Deadlifts (touch and go preferred). In the remaining minute record as many double-unders as you can.
Used 155# and did a "few" double unders afterwards. I think my total for the 8 rounds was 50 or so.
wod2.) Run: 3 x ( 200m + 400m)
Rest the exact time it takes you to do each interval in each set. Example: 200m run in 40 sec. rest 40 sec then 400m run, rest 400m time, back to run 200m, rest 200m run time…
I was right on the money at 40sec for the 200m and 2min for the 400. This was a great little afterparty wod. your legs were fried from the DL and DUs!
Wednesday ended up being a rest day due to my stupid stomach that is not liking the paleo so much. Let's just say its slow to digest so I had to take some medicine to make things happen. I ended up quite ill that morning. Ugh. Then we had massive snow that afternoon and into the evening so classes were canceled on Thursday morning. Friday looked like this:
Breathing Back Squats
wod1.) 20 rep breathing squat. 2-3 warm up sets at 5 reps then 1 working set at 20!
Suggested load is 75% of 1RM
I should have gone to the full 75% of the 1RM which would have been 125#, but I scaled down to 115#. I wasn't feeling it on the warmups and didn't want to kill my back. 20 reps is crazy. This was a super cool WOD that is apparently a throwback to '70s powerlifting days. You start out and get your 5-8 reps out of the way. You take a few breaths and get to rep 10...then the work begins. I cranked out a few more then, you have to start your "breathing". Big deep breath, do a rep, gasp for breath, take another big breath, do a rep, then gasp for breath. It's crazy and a huge challenge.
WOD 2.) 12 Minute AMRAP
100 double-under cash-in then…
12 Wallball and XX chest to deck ring pushups
HTFU=12, Infidel=9, Bulldog=6
I think I did 4 rounds of this or so. The wallballs are super easy these days and I'm hitting somewhere above the women's X and the men's line. Shooting for hitting the higher target these days. Ring pushups are insane...I went for the 6 reps and just decided I need to seriously start working the pushups.
Totally had a cheat weekend on the diet. Both husband and I were ornery, hungry, and at each others throats. We were out with friends on Friday night, invited to lunch with family on Saturday (who totally do not understand the no carb deal) then Sunday we just cracked. We feel like absolute crap---stomachs are bloated, etc, but damn it we're happy. I hate that when life gets you down turning to food helps to soothe the pain a bit. I am realizing it doesn't solve anything, usually creates more issues, but well, feeling better temporarily certainly helps. I haven't seen huge movement on the scale as I thought I would. I was down a solid 5lbs one day, then the next it was right back up there. Pants are fitting much much better and last week wore some pants that hadn't fit in over a year. Why won't the damn scale move though?
Hoping to make this a 4-5 WOD week with some strict eating again.
“Anti-in, Double-up”
wod1.) Every minute on the minute for 8 minutes perform 3 picture perfect postural alignment Deadlifts (touch and go preferred). In the remaining minute record as many double-unders as you can.
Used 155# and did a "few" double unders afterwards. I think my total for the 8 rounds was 50 or so.
wod2.) Run: 3 x ( 200m + 400m)
Rest the exact time it takes you to do each interval in each set. Example: 200m run in 40 sec. rest 40 sec then 400m run, rest 400m time, back to run 200m, rest 200m run time…
I was right on the money at 40sec for the 200m and 2min for the 400. This was a great little afterparty wod. your legs were fried from the DL and DUs!
Wednesday ended up being a rest day due to my stupid stomach that is not liking the paleo so much. Let's just say its slow to digest so I had to take some medicine to make things happen. I ended up quite ill that morning. Ugh. Then we had massive snow that afternoon and into the evening so classes were canceled on Thursday morning. Friday looked like this:
Breathing Back Squats
wod1.) 20 rep breathing squat. 2-3 warm up sets at 5 reps then 1 working set at 20!
Suggested load is 75% of 1RM
I should have gone to the full 75% of the 1RM which would have been 125#, but I scaled down to 115#. I wasn't feeling it on the warmups and didn't want to kill my back. 20 reps is crazy. This was a super cool WOD that is apparently a throwback to '70s powerlifting days. You start out and get your 5-8 reps out of the way. You take a few breaths and get to rep 10...then the work begins. I cranked out a few more then, you have to start your "breathing". Big deep breath, do a rep, gasp for breath, take another big breath, do a rep, then gasp for breath. It's crazy and a huge challenge.
WOD 2.) 12 Minute AMRAP
100 double-under cash-in then…
12 Wallball and XX chest to deck ring pushups
HTFU=12, Infidel=9, Bulldog=6
I think I did 4 rounds of this or so. The wallballs are super easy these days and I'm hitting somewhere above the women's X and the men's line. Shooting for hitting the higher target these days. Ring pushups are insane...I went for the 6 reps and just decided I need to seriously start working the pushups.
Totally had a cheat weekend on the diet. Both husband and I were ornery, hungry, and at each others throats. We were out with friends on Friday night, invited to lunch with family on Saturday (who totally do not understand the no carb deal) then Sunday we just cracked. We feel like absolute crap---stomachs are bloated, etc, but damn it we're happy. I hate that when life gets you down turning to food helps to soothe the pain a bit. I am realizing it doesn't solve anything, usually creates more issues, but well, feeling better temporarily certainly helps. I haven't seen huge movement on the scale as I thought I would. I was down a solid 5lbs one day, then the next it was right back up there. Pants are fitting much much better and last week wore some pants that hadn't fit in over a year. Why won't the damn scale move though?
Hoping to make this a 4-5 WOD week with some strict eating again.
Monday, December 20, 2010
Celtic Soltice 5-Miler and Back Squat PR
Friday I was back in the box and the WOD was so bad for me I can't even write about it. It was a DNF where I literally walked out, sat in the car and cried for a minute and went home. Damn pullups. I chalked it up to a week of being sick and not being ready to come back yet.
Saturday I ran an annual race, the Celtic Solstice 5-miler up in Baltimore, MD. It's a beautiful race through Druid Hills Park--hilly, around a lake, always the weekend before Chrismas, so nice and chilly. They do have the coolest race schwag and post race wood--hot wine and italian shortbread cookies! Yum. Ran a great race for having been sick--46:30. Not as fast as my turkey trot, and far from my PR of this course at around 40min...yes, I once ran an entire race posting sub 8 min miles...oh to be speedy again! It was an enjoyable run and it reminded me how much I actually LIKE running and how much I miss training for races. Post new year plans will include a weekly running group for sure. Just after we get moved into that house!
Monday morning WOD was Back squats x2. 155# for 2! Woot! We had a 20 minute time limit and I'm convinced I could have probably sank 165 if I had time. It felt great to fell strong again.
WOD 2: 30 pullups, 30 dips. Not for time, I just did 'em. Done. I did try a few unassisted dips on the rings and I've got about two in me. They are feeling strong as well!
Saturday I ran an annual race, the Celtic Solstice 5-miler up in Baltimore, MD. It's a beautiful race through Druid Hills Park--hilly, around a lake, always the weekend before Chrismas, so nice and chilly. They do have the coolest race schwag and post race wood--hot wine and italian shortbread cookies! Yum. Ran a great race for having been sick--46:30. Not as fast as my turkey trot, and far from my PR of this course at around 40min...yes, I once ran an entire race posting sub 8 min miles...oh to be speedy again! It was an enjoyable run and it reminded me how much I actually LIKE running and how much I miss training for races. Post new year plans will include a weekly running group for sure. Just after we get moved into that house!
Monday morning WOD was Back squats x2. 155# for 2! Woot! We had a 20 minute time limit and I'm convinced I could have probably sank 165 if I had time. It felt great to fell strong again.
WOD 2: 30 pullups, 30 dips. Not for time, I just did 'em. Done. I did try a few unassisted dips on the rings and I've got about two in me. They are feeling strong as well!
Tuesday, November 30, 2010
Turkey Trot
So Thanksgiving day was the annual 5 mile turkey trot in Old Town Alexandria. Met up with some of the girls before hand, but decided to just run my own race. It was a cool crisp fall morning and had just finished raining. The start line was packed!! It was a small race, about 3000 people, dogs, kids, stollers and the like. I love this race because of how family friendly it is. It's a day about family, friends, and giving thanks and that's exactly what the race is about too.
So 5 miles...not a lot of running has been happening lately, but I managed to keep a solid race pace and not push to the point where I was dying on the last mile. Final time was 42: 50 something so given that my first mile was about 9 minutes, the last 4 were done at a solid 8:30 or less pace. Pretty solid for not a whole lot of training.
The rest of the day was spent eating, stretching, eating, and enjoying the company of family and friends!
So 5 miles...not a lot of running has been happening lately, but I managed to keep a solid race pace and not push to the point where I was dying on the last mile. Final time was 42: 50 something so given that my first mile was about 9 minutes, the last 4 were done at a solid 8:30 or less pace. Pretty solid for not a whole lot of training.
The rest of the day was spent eating, stretching, eating, and enjoying the company of family and friends!
Tuesday, September 21, 2010
Front Squats and Run
After 2 weeks of being under the weather, I'm back in the gym. I'm feeling really weak and everything is really hard.
Monday:
Front squat x3
75, 85, 95, 105, 105, 115(2)
This was a weak effort, but you got to start somewhere. I should have had 115 for 3 but the form fell on rep #2 and I wasn't sure how to correct it so instead of screwing with my back, I called it a day. Conditioning was row intervals:
500m-2:09
400m-1:47
300m-i forget
200m-1:17
100m-:50
Rest 2-3 minutes between intervals. Was chatting with Jason and we think the rowers are a bit off and not cleaned/maintained since both our rowing times of late have been quite slow. I was fairly happy with the effort.
Tuesday:
4.5mile trail run
Have to get back out there. I tried running on Sunday and nearly had an asthma attack. Not cool. Trying to build up to another 7miler. The legs are sluggish and my cardio since being sick is just not there. So this week is several attempts and shorter runs just to stay conditioned.
Monday:
Front squat x3
75, 85, 95, 105, 105, 115(2)
This was a weak effort, but you got to start somewhere. I should have had 115 for 3 but the form fell on rep #2 and I wasn't sure how to correct it so instead of screwing with my back, I called it a day. Conditioning was row intervals:
500m-2:09
400m-1:47
300m-i forget
200m-1:17
100m-:50
Rest 2-3 minutes between intervals. Was chatting with Jason and we think the rowers are a bit off and not cleaned/maintained since both our rowing times of late have been quite slow. I was fairly happy with the effort.
Tuesday:
4.5mile trail run
Have to get back out there. I tried running on Sunday and nearly had an asthma attack. Not cool. Trying to build up to another 7miler. The legs are sluggish and my cardio since being sick is just not there. So this week is several attempts and shorter runs just to stay conditioned.
Wednesday, September 15, 2010
Small steps
After a little over a week of being sick you have to start back with small steps to see where you body is at. Are you going to hack up a lung? Will your sinuses hold on to the goo for 30 minutes? Will your heart keep a normal beat?
I still have the remanents of my cold/sinus infection, but am "feeling" better. Yesterday, I tested myself on c_wiss's "10" workout. I popped in a dvd for distraction and did it in my living room. Not so much moto here, but got the work done.
"10"
10 pushups
10 abmat situps
10 squats
Time: 17min
After reading her pushup link I vowed to stay off my knees the entire time and I DID IT! They were not beautiful chest to deck, but I went to parallel or beyond each rep and no touching of the thighs on the ground. This cost me a few minutes for sure, but whatevs. I did all the pushups off my knees and managed not to hack a lung. No more knees for me!
Today I had a little trouble finding some moto to do ANYTHING. We got our orders to report back to Washington DC this morning so my day was consumed with briefings about proper moving procedures. Oh what fun! My mind is elsewhere if you can't tell...counting the days, making appointments, worrying about where we will live next, money, and how I'm going to make all my work clothes fit in 8 short weeks. Well, they will only fit if i get my ass moving!
WOD:
~4 mile train run-easy pace
then
3 rounds
20 kbhp (35#)
20 lunges
10 ring dips (red band)
I didn't time myself on any of this. I didn't want any pressure given how sick I've been. I'll get back to the intensity when I'm 100%. The intensity was pretty high though, sweating, heart racing, etc. It all felt good. Going to hit a strength WOD in the am, then its back to moving chaos!
I still have the remanents of my cold/sinus infection, but am "feeling" better. Yesterday, I tested myself on c_wiss's "10" workout. I popped in a dvd for distraction and did it in my living room. Not so much moto here, but got the work done.
"10"
10 pushups
10 abmat situps
10 squats
Time: 17min
After reading her pushup link I vowed to stay off my knees the entire time and I DID IT! They were not beautiful chest to deck, but I went to parallel or beyond each rep and no touching of the thighs on the ground. This cost me a few minutes for sure, but whatevs. I did all the pushups off my knees and managed not to hack a lung. No more knees for me!
Today I had a little trouble finding some moto to do ANYTHING. We got our orders to report back to Washington DC this morning so my day was consumed with briefings about proper moving procedures. Oh what fun! My mind is elsewhere if you can't tell...counting the days, making appointments, worrying about where we will live next, money, and how I'm going to make all my work clothes fit in 8 short weeks. Well, they will only fit if i get my ass moving!
WOD:
~4 mile train run-easy pace
then
3 rounds
20 kbhp (35#)
20 lunges
10 ring dips (red band)
I didn't time myself on any of this. I didn't want any pressure given how sick I've been. I'll get back to the intensity when I'm 100%. The intensity was pretty high though, sweating, heart racing, etc. It all felt good. Going to hit a strength WOD in the am, then its back to moving chaos!
Thursday, September 2, 2010
Long Run
Beautiful day for a run. Put in a 7 mile training run. The air was crisp and cool, the sun was shining, and nothing was getting in my way of a run today. The course was a mix of forested trail and paved trail, hills and flat parts. Total time was 1:05 with a 9:20 pace. I had to walk a few times as I let myself get out of breath on some hills, but I stopped only long enough to not hyperventilate! Pacing myself has always been tough when running alone. Staying on track for the Army 10 race.
I then proceeded to sabatoge my body with bad food all day. I forgot how hungry running 7 miles makes you and how tired you are! I had to totally take a nap this afternoon and was worthless for a few hours. Hopefully with a few more runs like this that feeling will go away. I've got a solid 7 more weeks to train so there is hope of running a PR yet.
I didn't get in my swim or a heavy lifting day this week, but with the long weekend of traveling, we'll try for it next week. Next week is a new re-committment to food...a zone/primal attempt. I need to control portions, eat more than 1 true meal a day, cut the caffine and sugar, and eliminate the bad carbs and re-learn to love salad and vegetables. September will be hard with Nikki coming for a week and all the beer that will be drunk at Oktoberfest, but if I can eat clean for 3 weeks, I can let loose a little while she's here! C wiss---keep me posted on your box's challenge. I want to join virtually.
I then proceeded to sabatoge my body with bad food all day. I forgot how hungry running 7 miles makes you and how tired you are! I had to totally take a nap this afternoon and was worthless for a few hours. Hopefully with a few more runs like this that feeling will go away. I've got a solid 7 more weeks to train so there is hope of running a PR yet.
I didn't get in my swim or a heavy lifting day this week, but with the long weekend of traveling, we'll try for it next week. Next week is a new re-committment to food...a zone/primal attempt. I need to control portions, eat more than 1 true meal a day, cut the caffine and sugar, and eliminate the bad carbs and re-learn to love salad and vegetables. September will be hard with Nikki coming for a week and all the beer that will be drunk at Oktoberfest, but if I can eat clean for 3 weeks, I can let loose a little while she's here! C wiss---keep me posted on your box's challenge. I want to join virtually.
Wednesday, September 1, 2010
Pullups
So for those of you regular readers, you know I've been on a bit of a pullup hiatus. Pullup bars are not all that accessable here in our military gums (sad, huh?) and if there are any, you can pretty much only do a strict pull on them. The ones outside are nice, but its so rainy here. Well, we asked for and have now received a Rogue pullup bar system. Yea! Right?
Well, as can be expected the first WOD was UGLY. UGLY. I thought that some Cindy would be good for me. 5 pullups is managable, right? Um, no...sadly. I discovered today that I learned my kipping pullups on a skinny bar--i.e. the circumference of the bar was small. Rogue bars are much thicker and require significantly more grip strength since I can't quite keep my hands all the way on their when I come down from the kip...I just slide right off! I could only get two in a row at most. The rest were singles. I was quite sad. BUT--I'm not giving up. I have my red band and it will just be my friend for a little while. I'm also open to suggestions about pullup technique and building grip strength. I am strong enough to get up there--I just can't hold on!! Finished a measly 6 rounds and finished with situps and planks.
In other news--I have a new challenge. My BFF Nikki, (far left in photo) needed to set a crossfit goal. We have agreed to a pullup challenge. She must have 1 pullup by the time I return to DC. I must have 5 in a row. GIRL...IT'S ON!! This will take serious dedication from us both.
Army 10 miler training is going well. I got in a fast 3 mile trail run last night and am shooting for another 6 miler tomorrow--nice and easy 9min mile pace. I also signed up for a race in the Backyard Burn Series as a comeback race with my running buddies. A five mile trail run! We're all signed up to run!
Paris is on tap for the weekend I'll have a little travel blogging for you next week.
Well, as can be expected the first WOD was UGLY. UGLY. I thought that some Cindy would be good for me. 5 pullups is managable, right? Um, no...sadly. I discovered today that I learned my kipping pullups on a skinny bar--i.e. the circumference of the bar was small. Rogue bars are much thicker and require significantly more grip strength since I can't quite keep my hands all the way on their when I come down from the kip...I just slide right off! I could only get two in a row at most. The rest were singles. I was quite sad. BUT--I'm not giving up. I have my red band and it will just be my friend for a little while. I'm also open to suggestions about pullup technique and building grip strength. I am strong enough to get up there--I just can't hold on!! Finished a measly 6 rounds and finished with situps and planks.
In other news--I have a new challenge. My BFF Nikki, (far left in photo) needed to set a crossfit goal. We have agreed to a pullup challenge. She must have 1 pullup by the time I return to DC. I must have 5 in a row. GIRL...IT'S ON!! This will take serious dedication from us both.
Army 10 miler training is going well. I got in a fast 3 mile trail run last night and am shooting for another 6 miler tomorrow--nice and easy 9min mile pace. I also signed up for a race in the Backyard Burn Series as a comeback race with my running buddies. A five mile trail run! We're all signed up to run!
 | ||||
| Fairfax 4-Miler, New Years Eve 2008 |
Wednesday, August 25, 2010
Training Run
Fantastice run today--face was the color of a raspberry and caked with salt when I was done. Six miles in about 50 minutes. The exact time is a little off because my last half mile was a an enormous hill that I had to walk a bit of. I kept an 8:35min mile pace almost the entire 50 minutes! I picked a nice flat out and back course on a long country road that skirts the forest. Was a peaceful run and a great test of how all my trail running is keeping me fairly in shape! With some serious training the next 6-7 weeks, I might be able to break the 90min goal for the 10miler.
Friday, August 20, 2010
Not so much CF this week...
So after the great Sunday WOD, Monday turned out to be a crap day--no WOD. Tuesday I had a bunch of dental work done and was not feeling very well, but did a short WOD anyways--nice little burner
Quick WOD: 4RFT
20 pushups
20 GHD situps
20 Walking lunges-w 25# plate overhead
Time: 12:30
Wednesday I ended up in a spinning class at the gym with a friend. I remember why I love crossfit---short, fast, varied. An hour on the bike going nowhere is so not fun anymore. I just keep in mind its good to test the slow twitch muscles sometimes too.
Today was my ATM training run. My friend Mindi joined me on this beautiful evening. Sunny, 65 degrees, slight breeze. Just perfect! We did a great 5 mile loop that took us through the forest, on a path that skirted the forest, through park, and viola--back at my house! It was 5.2 miles in 50:30. According to my Garmin we averaged a 9:45min/mile pace. A great training pace for the 10miler. Our first few miles were just over 10:00min/miles, but we were clearly cruising at the end. Just how it should be!
Quick WOD: 4RFT
20 pushups
20 GHD situps
20 Walking lunges-w 25# plate overhead
Time: 12:30
Wednesday I ended up in a spinning class at the gym with a friend. I remember why I love crossfit---short, fast, varied. An hour on the bike going nowhere is so not fun anymore. I just keep in mind its good to test the slow twitch muscles sometimes too.
Today was my ATM training run. My friend Mindi joined me on this beautiful evening. Sunny, 65 degrees, slight breeze. Just perfect! We did a great 5 mile loop that took us through the forest, on a path that skirted the forest, through park, and viola--back at my house! It was 5.2 miles in 50:30. According to my Garmin we averaged a 9:45min/mile pace. A great training pace for the 10miler. Our first few miles were just over 10:00min/miles, but we were clearly cruising at the end. Just how it should be!
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