kinda sad

I'm kinda sad that I fell off the wagon on keeping my blog updated...

I just remembered that I did Fran RX'd sometime in the summer and finished in under 17 mins I believe. Not bad really. My goal was sub 18 mins.

After doing Fran and "suffering" that length of time, I believe that I made a agreement with myself that doing something RX'd shouldn't be the goal... We all know that the lower weight the more intense it is. I think I need to focus on not lifting weights that could pose a threat to injury. I don't think my wrist will ever be 100% and I have to keep that in mind when I do high volume HSPUs or heavy jerks.

I averaged 2-3 posts a month. How many WODs did I do that I never recorded? How many PRs did I set that I can never look up....?

I remember in 2010 when I was so diligent on keeping track of every lift,  every movement, every breath, every emotion when it came to my fitness. I blogged about what I ate, how it made me feel, how much I slept and if it made my time slower.

I  know I blamed it on coaching... That I was more wrapped up on improving someone else's overall health that it was no longer necessary to focus on me. I can honestly say that in 2012 I am/was the most fit I've ever been. More importantly I knew what I had to do improve and achieve my goals... I didn't have the blueprint to my health in 2010, which is why I was voracious in my desire to know anything and everything about Crossfit.

I guess it was inevitable.

My next journey is definitely focusing on Oly lifting. And maybe tackling my gripping fear of running.

Facetious

7x3 Snatch off the blocks, above the knee.

35-35-35-40-40-45f

My shoulders tired quickly. After failing at 45#s, I did some practice heaving snatch balance and my shoulders were dead, I couldn't stick the receiving position.

7min AMRAP

20 Jumping Lunges
15 Kayaks 18kg
10 Hand release push ups

4 rounds and 9 Kayaks

About 3 days ago I did C&J 1-1-1-1-1-1-1-1-1.

At 80# I ceased the Jerk as my wrists were just not having it. I did clean 85#s, which I was surprised. 90#s just psyched me out and I failed twice.

tired

10/9/12

15-12-9

Power Cleans 55#

Push Ups

5:20

10/7/12

10min AMRAP

10 Push Press 40#

10 Kettlebell Snatch, alternating arms 8Kg 

10 Box Jumps, 14"

5 rounds

This ain't my way...

But I can't help and GUSH about how much I am so glad that I purchased the Nutribullet . I fuckin' love it. A little background, is that I've been wanting a blender specifically for making whole juice concoctions. My mom tried the Ninja and it cut her good. She returned it. Then she got the Blendtec and swears by it. Of course with my experience in pro kitchens, I'm comfortable with the Vita-mix brand. Both Vita mix and Blendtec are $400 and $350, respectively. I just couldn't pull the trigger on that kind of money.

So in the meantime, I've been going to G's Juice in downtown PDR for my green machine with beets... but they remove the fiber, it's suce the veggie liquid. And it was $4.00 a 16oz.

I came home one day and saw the Nutribullet infomercial. I am usually reluctant to believe anything sold on an informercial, but I wanted to give it a try. I could always return it to Target right? MSRP was  $99, $20 less than what they were selling on the TV.
I came home and immediately made a spinach, parsley, cucumber, apple juice. I was hooked.
I've been consistent everyday, drinking either a green juice or a sweet, milk based protein smoothie (no greens).

Go git yourself a Nutributllet.

puppy dog tales

8x5 Deadlift @ 140# with 1 min rest between each round.

The 5th rep was def hard all 8 rounds.

3 rounds:

10 Hang Power Cleans @ 45#s
20 Weighted Step Ups 14"/15# DBs
30 Double unders

10:20


I don't feel as sore as I did immediately after the WOD the other day.

Adaptation!

hips and heels

21-15-9
Back squats @ 70#s
Kettlebell Swings 3/4pd

11:29

Then I worked on my handstand for 30 mins, trying to come away from the wall. I spent some time also on head stand, raising my leg in the pike and straddle positions.

In reverse

Compassion is a uniquely human quality. Compassion is made up of two words, 'co' meaning together and 'passion' meaning a strong feeling. You will notice also that in the compassionate person, care and love towards others has its origins in care and love for oneself. We can really understand others when we really understand ourselves. We will know what's best for others when we know what's best for ourselves. We can feel for others when we feel for ourselves.

I feel like I've come away from myself. I haven't been living authentically. I feel spiritually broke. I need to refill my bank with things that make me happy. And I know that happiness comes from giving myself away, caring for others so that they are happy. I have been too caught up in my own survival that I've lost sight of what my true calling is; that is to share the gift of health and wellness.  

I need to surround myself with people whom have a higher sense of themselves. Those whom have a purpose beyond being consumerists. 

I just feel like I've been around so much negativity lately, which isn't what I need right now. I haven't been true to my own preachings. 

If you're unhappy, change it. 

I've turned into an OUTLAW.

Day 3 WOD 120626:

BB Gymnastics

1) 5X3 Vertical Clean off High Boxes (at Hip) + 1 Split Jerk – heavy but fast, rest 60 sec.DEMO w/ Instruction – DEMO Side

Notes: Complete all Cleans, then one Split Jerk after the third Clean.

Strength

*The Back Squats are based off of YOUR THREE REP MAX – follow the link, that’s why I put it there.

1) Back Squat: 1X5 @ 80%, 1X3 @ 90%, 1X2 @ 95%, 1X2 @ 100% – rest 2:00-3:00 between sets.

Notes: Percentage is based off of 120515

2a) 5X2 Push Press – heavier than last week, rest 60 sec.
2b) 5X2 Pause Front Squats – heavier than last week, rest 60 sec. DEMO VIDEO (lulz)

Notes: Hold absolute bottom of each FS for 3 seconds, then bounce off the calves and stand.

Conditioning

EMOM for 10 minutes:

3 Bar Muscle-Ups

During each rest interval perform AMRAP of Double-Unders.

*Score is total reps of DU.

I am starting to fall in love with all the technical work. I finally conquered my fear and did a jumping bar muscle up. It wasn't that I couldn't physically do one, it was just my head psyching me out cause of the height. I couldn't get my body up and over the bar to lock out, but it was getting late and I knew I had to start the clock and just get the conditioning over with. My 2nd attempt with the clock running, I finally got it down. Of course the bar was at about forehead level and I jumped with bent knees/straight arms. Hopefully i can lower the box bit by bit. I think 241 DUs, is a pretty valiant effort. 

Day 2 Outlaw Way

WOD 120625:

1) 5X3 Vertical Snatch off High Boxes (at Hip)– heavy but fast, rest 60 sec.
2a) 5X3 Snatch Pull – heavy, rest 45 sec.
2b) 5X3 Heaving Snatch Balance – heavy, rest 45 sec.

1- 35 x 5
2a-45 x 5
2b-45 x 5

Strength

1a) 4X8 Weighted “Strict” GH Raise – heavier than last week, rest 60 sec. (no swing, start from a position parallel to the floor)
1b) 4X3 BB TGU – heavier than last week, 3 each arm, rest 60 sec.

1a.) Did first set as rx’d then had to scale with PVC
1b.) 15# Barbell my wrists were definitely feeling this.

Conditioning

21-15-9 of:

OHS 135/95#
T2B

8:29 @ 35#. My shoulders were fried at this point. Chained together my first 7 T2B, which is a “PR.”

All this work took 2 hours

Day 1 of the Outlaw Way

WOD 120623:

BB Gymnastics

1) 7X1 Snatch off High Blocks – heaviest possible with near perfect technique, rest as needed DEMO VIDEO
2) 7X1 Clean off High Blocks – heaviest possible with near perfect technique, rest as needed DEMO VIDEO

Strength

7X3 High Bar Back Squat @ 75-85% – rest 90 sec.

Notes: Increase load every set. Percentage is based off 1RM HBBS or 90% of 1RM LBBS.

June 17, 2012

Workout:
“Fifty Filthy” in reverse!

For time:
50 Double unders
50 Burpees
50 Wall ball shots, 6 lb ball
50 Back extensions
50 Push press, 15 pounds
50 Knees to elbows
Walking lunge, 50 steps
50 Kettlebell swings, 3/4 pood
50 Jumping pull-ups
50 Box jumps

My time: 31:46... I felt dizzy twice: during a long set of KB swings, and the box jumps at the end. Just was completely out of gas. Wrist felt great. 

June 4, 2012

Warm-up:
Take 15 minutes to work up to your 1 RM Squat clean and jerk (splitting is ok)

Max: 70#. This is not my true 1RM, as I was playing cautious with my wrist. 

Workout:
“Christine”
3 rounds for time of:
Row 500 meters
12 Bodyweight Deadlifts
21 Box jumps, 24 in. (subbed 20" step ups)

Hip flexors were just fried from track night the night before, combined with the rowing. 

Easing into it

Tuesday, June 5, 2012

Warm-up:
Take 15 minutes to work up to your 1 RM Squat clean and jerk (splitting is ok)

I put up 70#s. This was the first time for me to put heavy weight overhead with my wrist healed. It felt fine. Was still cautious of doing heavier than 70#s. I have a feeling I could break my C&J PR of 85#s. My technique has gotten waaaaay better since becoming a full time coach. Diso said he didn't have anything to correct today and that I move well. 

Workout:
“Christine”
3 rounds for time of:
Row 500 meters
12 Bodyweight Deadlifts (100#)
21 Box jumps Step Ups, 24 in.

My hip flexors were not happy. Probably from track night last night. During the row they def flared up. I was unsure if I would finish in the 15 minute cut off. So I'm glad. When I called time, I had that yummy heady feeling. 

Monday, June 4, 2012


Endurance Training 

Warm Up: 60 yard Suicides

Short Interval

Tabata Run

Remember Tabata is 8 rounds of 20 seconds of Effort, followed by 10 seconds of Rest.  If possible, use a treadmill hill at a 12% grade for the sprints.  Run 0-30 seconds slower than your 5k pace per mile, do not change the speed.  This is a pacing drill!

I ran about 525 meters, which is in line with my current 200m/400m pace. 

Thursday, May 31st, 2012

Warmup:
Back Squat 8-8-5-5 reps

Start around 60% of your 1 rep max and end around 80%.  So if your 1RM is 100 lbs, do 60 lbs for 8 reps and work up to 80 lbs for 5 reps.  Rest no more than 2 minutes between sets.

95-100-105-115

Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
5 Ring dips
15 Squats

My Score: 11 + 4C2B

I hardly blog anymore

Saturday, May 26th

Workout of the Day:

Three rounds for time of:
50 Double-unders
40 Sit-ups
30 Medicine ball cleans, 20 pound ball
20 Pull-ups

Strength:
Take 15 minutes to set a baseline for the 20 rep Back Squat.

Take 15 minutes to set a baseline for 2RM weighted Pull ups.

My time: 12:30

Back Squat: 85#PR

2RM Pull Up: 20#

My performance on the metcon was "eh." I didn't go! go! go!, I just went. The med ball cleans were gross. And this was the first time I had done pull ups in a WOD in over 2 months so I could only eek out 5 at a time. My grip was failing. It's like I have bitch-hands all over again. 

The backsquats were awesome. I attempted 20 reps at 95#s but knew I couldn't sustain at my 10th rep and decided to back off weight. I hear that we're going to be testing this modal domain about once a month. Fuckin' cool. 

I didn't not PR on my weighted pull up. The last time I did 20#s at like 3 reps. I couldn't even do 1 rep at 25#s. My arms were fried at that point after the first wod. 

Thursday, May 24th

WOD:
Five rounds for time
135 45 lb Power Clean, 10 reps
15 Wall ball shots, 20/14 @ 6#

15 minute cutoff

I was super pleased with my performance. I did take 3 breaks which kinda piss me off right now, but I was definitely gassed. I went pretty hard. I love power cleans. 

Tuesday, May 15th

Workout:
3 rounds for time of:
50 Lateral jumps, 12 inches
25 Dumbbell Overhead Walking Lunges, Right Arm @ 15#
10 Right Arm DB Snatches

I don't remember my time. I think it was 13:26 or something in that range. 

The Chief

Workout of the Day:
Max rounds in 3 minutes of:
135 45 pound Power cleans, 3 reps
6 One-armed Push-ups on the Wall
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.

R1: 4 + 4 Push Ups

R2: 4 + 3 Squats

R3: 4

R4: 4 + 8 Squats

R5: 5 + 4 Push Ups

Things I realize: 

 

1.) Even though I'm not training regularly (one WOD a week, max, mostly low intensity), I haven't lost my stamina/endurance. I definitely had more gas in my tank at the end of the WOD. 

2.) My right side is hella strong. 

3.) Wall Push ups are deceivingly difficult. 

4.) That coaching has made my form/mechanics ON POINT

5.) I can do strict L-sit Pull ups!!!! On the RINGS, too, whassup!!! 

6.) Even though I haven't trained any heavy barbell work in almost 2 months, I'm still maintaining my strength. I deadlifted 185# 1 rep today and it felt frickin' easy. I can't wait to start lifting 225!!! Which is my next goal. 

 

Rest does things...

10 ROUNDS


10 ONE-ARMED DUMBBELL POWER SNATCHES (25#)
10 PISTOLS (SWITCHING LEGS)
10 GHD SIT UPS

I've only been working out once a week. The last time being the hug a twinkie day. 

I programmed this myself. Inspired by the crazy regional wods posted. I'm quite proud that I didn't tap out. 100 reps of each is a lot. 

When I called time I still had gas in my tank. I think all the rest has been pretty good to me.

Oh, I forgot... I did 3 front squats every minute on the minute for 10 minutes at 95#s which is about 87% of my 1RM. I should retest both my 1RM for Front squat and Back squat cause it felt kinda light.

I definitely think I stronger.

This fag hag has never fucked a twinkie

For time:
Run 800 meters
10 rounds of the couplet:
Knees to elbows Weighted Sit-ups (15#), 10 reps
Hug-a-twinky, 10 reps (video below)
Run 800 meters

My time 23:09

Then Mike's Gym. 

1. bs: 83%x3 reps x 10 sets.  @  115#s

2. fs: 70%x3 x 4 sets. @ 90#s which is actually 83% of my 1RM cause I can't read. 

3. sit ups. 100 weighted sit ups. I skipped this cause I already had done 100 weighted sit ups earlier. 

4. 30 chin ups. My wrist is fucked. 

So I have a Triangular fibrocartilage complex sprain. It could potentially need surgery to repair if I do not do the right thing and lay off of it. 6 weeks at least. Then from there see how it goes. If not, Docs will have to place pins in my wrist to hold it all together. 

Here is a really good explanation of what is going on in my wrist. 

Bullocks!

Love that sub-10 time domain

Workout of the Day:
21-15-9 reps for time of:
225 95 pound Back squat
2 1 pood Kettlebell swing

My time: 9:09

 My glutes are soo sore today. Felt good in the low bar position. I probably could have gone heavier, but I wanted to finish sub-10. 

 

 

Overhead Squat 3-3-3-3-3

Totally Optional ‘Lightning Round!’
12-9-6 reps
For time: 
Overhead Squat 135 45 lbs
Burpee Pull ups

 

45-55-65(2)-65-70

My time 5:40

Kept it light so I can go lightening fast. Happy. 

 

 

 

Games WOD 12.5

CrossFit Games Open Sectional Workout 12.5

Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Barbell Thrusters
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
18 Barbell Thrusters
18 Chest to bar Pull-ups
21 Barbell Thrusters
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

My score: 42 reps
3 Thrusters
3 C2B
6 Thrusters
6 C2B
9 Thrusters
9 C2B
6Thrusters

I am super happy with my performance. I had a goal of 36 reps and I exceeded it. 
Because HQ is retarded, this WOD is nothing but a repeat of last years final Open WOD. April of 2011, I did not do this RX'd, using probably 45#s, and a band for my C2B. Here are my results from last year. 

I didn't freak out during the wod, nor did I bother with trying to keep up with the person next to me; I truly felt like I was in the zone. Which I really should tap into more often :) 

I did Helen (3 rounds of 400 run/21 KB Swings (1 pood)/12 Pull ups) RX'd about 2 weeks ago, by myself during 4:30pm Open Gym, and I got in that zone again. My time wasn't anything to brag about (19:24) but I'm happy to put those 2 little letters by my name: RX. 

My intention is to do all the girl WODs as prescribed... Obviously the heavy ones will come in due time. 

After doing 12.5, Fran as prescribed is in my sites. 

So good, I did her again

"Diane"

21-15-9
Deadlift 155#
Handstand Push ups

33:54

Prescribed, bitches! My neck, shoulders, traps, intercostal... Everything is just ruined. 
My hands were pretty much horizontal with my head. Last time I did Diane, I had about 6-7" in pads under my head.



I've got 4 Girl WODs done rx'd: Helen (just this past Thursday), Annie, Cindy and now Diane. 


17 more to go. 

Homesick

"Diane"


21-15-9
Deadlift 155#
Handstand Push ups


My time- 14:57


I used a 15# plate and one ab-mat. The plate was definitely thinner than the bumper plates we have at PCF.  I'm hesitant to mark my time RX, cause of use of the plate... I did do the RX'd weight and I didn't modify the movement... I don't know, you be the judge.

Been in Florida for 2 weeks now and I'm truly starting to miss home. I wish I could take my Nanay back with me. I love being with her... all the crazy stuff that comes out of her mouth. I yearn for the friendly faces at PCF... the positive, encouraging environment that fosters amazing feats of fitness. I miss my bed, my french press coffee in the morning. I realize how comforting it is to be in surroundings that one is familiar with; I appreciate the 4 mile drive to the gym that I could do blindfolded. And the predictable SoCal weather is sorely missed.

While for the first week, it was fun to explore the unfamiliar territory of South Jacksonville, I found that there wasn't much novelty in what was found. Miles upon miles of shopping centers of fast food burger joints, pawn shops, and big box stores like Wal-Mart. The diversity is nil in Jax. Where are the brown, yellow, black people? Tacos? Nope, hardshell tacos from grade-school, maybe.

The good things here in Jacksonville: Everyone is so polite. Now mind you, polite is NOT the same as friendly. I think we need more manners in SoCal.

5 more days.

Oh, I miss my mom, too.

Man, I'm so behind

I have about 2 weeks worth of WODs that I have yet to log on here.

I am in Florida for the next 2 weeks and I have been lucky enough to have found a box, Strongpoint Crossfit, that has that same lovely feeling I have when I'm at PCF. Where everyone is friendly, supportive, having fun... Challenging programming without it being completely demoralizing... Coaching that is encouraging and constructive. The people at Strongpoint CF give a shit. And I felt that from the first email I got back from owner Ryan over a month ago.

Monday, February 13

Power Clean every minute on the minute for 10 minutes for load.  
Rest.
“The Chief” – Five three minute rounds for reps of 3 power cleans (135# Men/95# Women), 6 push ups, 9 air squats.  Rest one minute between rounds.


73-73-73-73-73-78PR-78f-78-78-78


My score: 224

Wednesday, February 15


Overhead Squat 3-3-3 -3-3


42-51-60(1)-55-55

Workout of the Day:
Three rounds for time of:
275 153 pound Deadlift, 10 reps

50 Double-unders

My time- 6:12 
Was originally gonna do it 135# but happy I went with heavier weight. Just recently struggled with 3Reps @ 155# , so pleased I was able to do 30 reps. I'm super happy with my performance. I did this all by myself at Strongpoint, with Ryan encouraging me the entire time.  I collapsed in a sweaty heap, and I got that post WOD high that I'm addicted to :) 

Out of order

“Badger!”
For time:
50 Thrusters Front Squat (115/75)
25 Double unders for every break in thrusters (maximum 6 breaks)
7 Chest to Bar pull ups for every break in double unders (maximum 1 break per double under set)

My time- 10:23

3 Breaks so 75 DUs... Then 1 break in each DU set, so 21 Chest to Bars. 

This one had me sweatin'! My wrist was actin' a foo after just 17 front squats that I had to break. I guess I didn't warm up the wrist enough. I definitely want to re-do this one with Thrusters. 

OMG, it's 11:15PM and I'm craving pizza like it's no one's business. It's my hungry time of the month, usually when I'm ovulating. 

More substitutions

Workout of the Day:

Three rounds for time of:
50 Double Unders

75 Squats 

The squats were ridiculous!!! 225 is a lot of squats. My legs were killed. 

Again quite pleased with my time. Must be all that clean eating--- darnit!