Note worthy

There is absolutely no more cottage cheese on my ass and thighs. Even when I squeeze my nalga flesh together.

Crazy.

Striking out on my own

WOD – for time:

• run 800m
• 200 double unders
• run 800m

My time- ~18:10

I found this WOD by simply typing in run + double unders into Google search. This was the first return. The Main site WOD was 5x3 Deadlifts, and I've "vowed" to stay away from heavy lifting until 1.) my hip/back heals 2.) I get my food intake figured out, so that I can 3.) Get back to old strength levels. 

My time is an approximate. I didn't push start on the Stop Watch, so when I returned from my 800m, I started the clock :( My first run, I didn't stop and my pace was good. So I approximated a 5:20 800m. The Double Unders were tough. The problem is that when my rope stops, I get upset and I get in my head. It's all fuckin' mental, like all WODs. It took 6:57 to complete all 200 DUs, which seems really long to me. I went on my second 800m and I knew right away that my pace was considerably slower. I took this moment to concentrate on my breathing. I had just read the breathing series on the CF Southbay blog. Here is an excerpt that I tried to apply to my last 800m run:

Running is one of the few things that allows you to operate almost entirely in the aerobic domain while still going hard.  However, if your breathing isn’t correct, you will quickly transition into anaerobic (non-oxygen using) systems, start to build up lactic acid (what causes that burning feeling), and have to slow down.  One of the best ways to avoid going anaerobic too soon is to make sure you are breathing enough.  While there are lots of suggested breathing techniques out there, the simplest follow your feet.  3-2 works for me (breathe in for 3 steps, and out for 2 steps), although 3-3 and 2-2 also work.  You will know you have gone into a sprint mode (anaerobic, not sustainable, only a short period of time) when your breathing changes to a 2-1 count.  So, by trying to maintain a 3-2 (or 3-3 or 2-2) breathing scheme when you run, you will be able to run harder, longer, and faster while needing as little recovery as possible.

I was really gassed from the DUs going into my run, so I knew I had to get my breathing in line if I was going to make sure that I don't stop to walk at all... I was too tired to get my head in order to count my steps, but I knew I had to slow and deepen my breath, which is what I did. It totally helped. Also, it helped my panicky feeling that I get when I'm running tired. 

Getting back to the box, the clock read 12:50, which means my last 800 took 5:50 seconds. made sense for the pace I was keeping. I was cooked. I liked it. 

It's encouraging to know that I have improved my endurance. The half Marathon is in my sights for January. 

Filthy

"Filthy Fifty"

For time:

50 Box jump, 20 inch box

50 Jumping pull-ups

50 Kettlebell swings, 3/4 Pood

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 35 pounds

50 Back extensions

50 Wall ball shots, 6 pound ball

50 Burpees

50 Double unders

Over an 8 Minute New Personal Record! This WOD just feels like it goes on forever. I did Filth Fifty on December 10, 2010 all by myself in the mid-afternoon.  I remember during the breaks feeling really hopeless that day, with no one to urge me to "keep going!" or "you're doing great!"

This time around I was immersed in this amazing CROSSFIT energy. There had to have been about 25 ppl in 3 different heats all chipping away at this beast of a WOD. 

My thoughts during the movements-

Box Jump- Slow and steady. By rep 30, my legs were feeling it and I had lost that "spring" in my jump. I had to use my entire upper body to get myself up on the box.

Jumping PUs- deceivingly tiring. Broke up them up in sets of 10. 

Kettlebell Swings- This had to be my strongest set. Broke them up into sets of 10, but all ny reps were really strong and I've adjusted to that more efficient swing that I see Gretchen use and saw for the first time when Christy Phillips came into the box and did Jack. While I'm still using the full hip explosion, the swing of the KB is actually shorter and more vertical. It felt good and is faster. 

Walking Lunge- kinda like break

K2E- Difficult. Had to do them in sets of 5. This took the longest, it seemed (may have tied with Burpees)

Push Press-  I felt good with these. I had initially decided to break them up in to sets of 10, but I had enough energy to power through do 12-15 each time I picked up the bar. I made up a lot of time here that I lost during my slow run with the K2E. 

Back Extension- I'm fortunate to have BE "kip" or whatever you call it, and was able to link them together in one fluid motion. I'm sure it uses more energy, but it definitely gets the job done quicker. 

Wall Ball- Soooooo, I'm not sure why, but I did my first set of 10 as 2 for 1's. And for a second I could not do a regular wall ball until like #19. Then I got into a groove. And was doing like 12 at a time. It was great. It was during this movement that I started to feel pukie. 

Burpees- Oh shit. Wretched. Horrible. Death. What else can I say? I felt soooooo slow. One at a time felt like forever. I was burping up a storm, the acidic burn started in my tummy and up my chest. Every time I through my body on the ground my arms were like jello trying to push my body up. I'm not really sure how I got through it. But if definitely helped to hear all the other folks whom already finished (I was last in my heat) cheering me on to just keep moving. And that's what I did. I just kept moving, albeit, slow, but moving. 

DUs- My first 7 DUs were tough. Then I was able to get about 25 in a row... With about 10 left, I was completely brow beaten and feeling pukie, Diso yelled for me to finish it up and I got my last 10 straight, which was a relief. 

I collapsed on the floor, not knowing what my finish time was. I wanted to know bad, see if I had improved, but my body was not going anywhere. I would stay planted on the ground for the next 15 mins. 

When I did find out my time, I was really pleased. I mean 8 minute improvement is nothing to balk at... but I'm already setting a goal for when FF comes around again... I want to be sub-35mins. 

This WOD truly wrecked me. I feel soooo tight and sore today. 

Awake

I've been reading the PCF blog since day 1. I'm at March 2010 and I found this comment:

March 31, 2010, 2:33 pm - Sweet Assassin15-20-25-30-35-40 (x2) I liked the Split-jerk, now I've just got to build up to some heavy weight :)

I currently split jerk 80#s. This crossfit shit really works.

It's affecting my sleep

Complete as many rounds in 20 minutes as you can of:

7 Handstand Push ups (on the box)

12 L-Pull ups (with 1" band)

This is just the kind of WOD that I need. I'm hoping to stay away from heavy movements and focus on gymnastics and met-cons... allow my hip flexor rest and heal fully. 

This was not a burner. It was slow and deliberate. By round 3 I could barely do a HSPU, just absolutely no energy in the upper body. 

Tomorrow is filthy 50.  I think I can do it RX'd, except for the Wall ball. We'll see. 

I can't sleep. I am tired as hell, but when I close my eyes all I can do is play out in my mind the same scene over and over. I can't shut the thoughts off. Ugh. Psychosomatic symptoms of what I know needs to be done. 

What an immensely busy week. 

Kambing

8 rounds 180m/60sec Rest

60s-61s-57s-59s-62s-61s-62s-63s

On this rest day, G left it up to us to pick a "goat," something you know needs attention and work. Of course, if you've been following my blog or even been in my presence at the box you know that I hate running. Running is my goat, and monkey on my back. So, with Zeb's approval, I decided to do interval runs with short break (vs. a long distance run; I was considering a 5K.). 

Round 5 I felt gross. 6 & 7 I felt ok. Last round I was just trying to finish. My pose running def needs more work and attention. I really should do interval runs once a week. Give it attention like I did DUs and my strict pull up...

I also did some ring dip work. I'm going to get ring dips! Then come the muscle ups!!!! Mwuhahahahaha!

I'm going to stop asking

21-15-9 reps for time:

Dumbbell Thrusters (50/35#) 15# for me

Burpee Pull-ups

Lung burner. Pukie. Good god. This is like Fran on 'roids. Thrusters obviously suck balls, but then you add the Dumbbell element where you need soooo much core strength to stabilize and control the dumbbells. My left side is definitely my weaker side.

So WOD recap: Started out by doing 11 Thrusters then threw my DBs on the ground. The last 10 were wretched. The 21 burpee pull ups, while the plus side of them are that you can pace them slow, they completely zapped my energy. I had to kip so hard to get a legit pull up. Set 15 was the WORST! It was at this point I started to feel the burn in my stomach and chest up to my throat... I felt soooooo slow on the thrusters. I had to break up the 15 reps into sets of 5. Zeb had to remind me to breath; ya, I was pretty much holding my breath the entire I was thrusting, probably not a good idea. I realize I have to learn how to stabilize my core and not hold my breath while doing so. The 15 burpee PUs were kind of a blur. 

I was soooooo gassed at the start at the 9 set that it got me angry enough and motivated to just end this shit. Took 4 big ass breaths and just fuckin' hammered out the 9 thrusters with my eyes closed. 

The last 9 burpee PUs were fuckin' brutal. I had Zeb and Coach Zen countin' me down and cheerin' me on. I really wanted to take a break, but I kept moving, albeit slowly, but I was moving. I did 4. Then 2. Then the last 3 Zeb announced to the box I was on my last 3 and all I could hear was a cacophony of "Assassin this!" and "Assassin that!" and all I wanted to do was to puke. I made sure that the last 3 pull ups perfect, with chin well above the bar. Again I had to kip sooo violently since my arms were just fuckin' dead. 

I collapsed on the floor and did not move for about 15 mins. I was completely wrecked and useless. My body was a big throbbing heart beat. I had that post wod euphoria for about an hour and thirty minutes. 

I love that feeling. 

PS- I tore on my right hand. 

I relinquish control

Deadlift 3-3-3-3-3 reps

Oy, so much to say. I was definitely hard on myself last night for not at least getting to my prior 3RM. Well, actually I don't have a 3RM DL, but I do have a 5RM DL of 175#.

It's the realization that I have lost a measurable amount of strength since I started the Whole30 AND stopping the Post WOD shake. Those are the 2 big changes that have happened since April, where I was setting PRs left and right. Then it just stopped. 2 weeks ago I could barely eeek out a 105# backsquat.  I have isolated that while I'm eating a better composition of foods, I'm definitely not eating enough calories to maintain the extremely active lifestyle I'm living. I train 5 days a week, I coach 4 days a week, not to mention the random yoga, gymnastic, dancing into the wee morning hours activities that I do randomly, yet, regular basis. 

I plan to attend Crossfit 201 this week and get my head straight about what my food regiment should be. 

I know I don't eat enough. I usually have a 3 egg scramble with veggies and a piece of fruit... LUnch could vary... sometimes I skip and just have a small snack. Dinner after I get home, usually after 9pm, is a meat and veggie stir fry, and of recent I usually eat half an avocado with any meal I have at home--- never when I eat out. 

I need to reassess my goals, then devise a plan. All I know is that, why I love the gains I've made by eating clean (strict pull up, sub 10min Annie, PR on Fran, feeling good during met-cons, weight loss...) I'm kinda psyched out about loosing strength. I think I finally have to admit that I really need to be eating like an athlete. I would just never think me an athlete. 

So I got back Post WOD shake as of last night. Eddie also thinks that I probably lost strength because I wasn't recovering fully. When I removed the shake from my regiment, I never replaced that protein nor all the nutritional elements that came in the shake with anything... As in, I would do the WOD, and not eat anything. Obviously, my body was depleted and I never replaced the fuel I burned, and my muscles were tore up and since they were not being replenished they probably didn't recover and possibly this is where the atrophy or loss of mass could have taken place. 

So, while I've enjoyed leaning out and the aesthetic of seeing muscle definition, it not worth loosing mass or strength. 

Ahhh, what a long post.

Oh, and I used my new Oly Shoes for the first time with this wod. 

Transparency

"Nate"

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups (I was seated on the floor with 1" band)

4 Handstand Push-ups (I did the tri-pod on the 20" box)

8 2-Pood Kettlebell swings (I did 1 pood)

Hard to see: 8 rounds + 1 seated Muscle up. 

Nate was really taxing. The 20 minutes felt like it went by very quickly. While I enjoyed the struggle of doing the seated MU, it was very tiring-- this part of the triplet is what zapped me. The HSPU on the box was difficult just cause my arms were just killed from the MU. The KB swings I did straight through... Quite proud that I pulled off 1 Pood. Not going back to 3/4 Pood :) [Stop the presses! I just read in 2 blog entries I wrote in September that I have used 1 pood before--- damn, when did I go back to 3/4 pood? What's wrong with me?]

Overall, I was able to work on my MU transition; I've learned how explosive you have to be during the transition, really popping my head threw, throwing my body forward while pulling up. Then once in that bottom ring dip position, it was now the job of my arms to get me to that full support at the top of the rings, with full extension. And that is where I struggle, the arm strength to do the ring dip. My primary goal on the whiteboard goal list is "Bandless ring dip." So that is what my focus is on... I'm going to give it the same exact attention I gave to my goal of getting DUs. 

It feels like Thursday but it's only Tuesday. *sigh* I guess I just can't wait for it to be the weekend. 

Healing and revealing

Three rounds for time of:

50 Double unders

25 Wall ball "2-fer-1s", 20 pound ball

Wowsers this had me in a vice grip. I did this WOD way scaled back last August. I really happy with my time. I did look at the average times on the board throughout the day, and they were mostly in the high teens, so ya I'm happy. 

This was the first WOD where i used my NEW ultra speed cable jump rope that I got shipped on my birthday! I still am not use to the rope. It definitely turns faster so my jumping cadence has to adjust, and also I feel like the handles (with screws) weighs more than the other rope I was using. My wrists also can tell that one handle weighs more than the other, and it definitely has to adjust in turning the rope. 

The 2fer's were really taxing. The first 2 rounds I broke up the 25 in sets of 5 reps. In the third round, I was soooo gassed that I had to do them in sets of 2 each. Kareem and I were pretty much pacing the same the entire time, except that I would get my DUs done about a minute advance... but he would make up ground in the 2fer's. So last round, I finish the DUs, and manage to get eight 2fer's by the time Kareem finishes the last of his DU. He makes up ground so quickly that I call time only 10 seconds before him. 

I didn't feel like I had to puke my afterwards, but lungs were really burning. I had that heady, euphoric feeling for quite some time... Probably more than an hour. I'm glad I ate clean today. I plan to all week. Sunday I felt like lethargic shit. I only ate 1 meal on both Sat and Sun and they were not nutritious. 

Glad to be back in the box. I feel fresh. I really needed that rest.