Wednesday 1/30/13
Rest day. Took 2 hour hike up Sunset Trail. Didn't bring a camera, but views were incredible. Totally different feel from my "green mountains" back home.
Thursday 1/31/13
Sleep ~10p-6a
Banana & coffee
Feeling a bit off and emotionally drained after a phone call home last night. Didn't eat much of a dinner last night as result. Mostly just picked at some Chipotle. Spoke again post-AM training and all in good in the world again, but it's crazy how much emotional stress can zap & challenge the focus. I'm pretty happy with how training felt despite low energy.
Training @ 9am
A. Back squat 4, 2, 4, 2, 4, 2. Rest 2-3 minutes
4x175lbs, 2x185lbs, 4x185lbs, 2x195lbs, 4x190lbs, 2x200lbs, 4x195lbs, 2x205lbs.
Felt tough here. Tough for my body to find where to push from today.
B. Snatch: Build to a max
35kg, 40, 45, 48, 50, 52, 53, 54, 55, 56, 57F, 57F, 57, 58F, 58F
C. AMRAP hang squat clean 1-5 ub ladders in 7 minutes @ 105lbs
55 reps. Far too conservative early on. Kept expecting the squat to get grindy, as I've experienced this at this load in the past, but felt good the whole way. Good learning....I'm getting stronger!!!
5:30pm
Row 200m @ 97%
25 Double unders AFAP
Rest 1 minute x 10
Set Row time Approx time to transition from row & complete DUs.
1. 49.6/ 23s
2. 47.9/22s
3. 47.5/21s
4. 47.1/21s
5. 47.1/21s
6. 46.5/26s tripped @ 23 doh!
7. 46.9/21s
8. 46.4/21s
9. 46.5/22s
10. 46.2/19s
Felt really good tonight. This was a fun workout.
Stroke rate ~30/31 the whole time. Damper on 3/4.
Thursday, January 31, 2013
Wednesday, January 30, 2013
Back to it....
Sleep ~11p-6:30a.
Pretty good energy today, but certainly fatigued.
A few of us went to the park today and ran around barefoot in the outfield of a great baseball field. We played various made up games involving volleyball, frisbee and soccer plus handstands, squats, cartwheel burpees, etc. Played about 90-120 minutes. I haven't had fun like this in a long time. Definitely need to do more playing of various sport on rest days.
1/28/13
AM
A. Back squat 1, 1, 1, 1, 1; rest 2 min - 80%
165, 175, 180, 180 ,185
B. Snatch balance x1/OHS x5; build to a max for the complex - off rack
B. Snatch balance x1/OHS x5; build to a max for the complex - off rack
63, 83, 93, 103, 113, 123, 133 then 138F 3rd OHS then 138 x 3OHS (Changed to 3 after 133 as James said, "I was thinking 3s"
+
7 rounds for time:
10 box jumps 20"
10 push ups HR
PM
A. TnG power clean; 3 reps x16 sets; rest 1 min @62-72%1rm
+
7 rounds for time:
10 box jumps 20"
10 push ups HR
10 ghd sit ups
8:17
8:17
PM
A. TnG power clean; 3 reps x16 sets; rest 1 min @62-72%1rm
103, 108x3, 113x4, 115x2, 118x3, 121x3
B. Snatch pulls with straps (and gloves); 1, 1, 1, 1, 1; rest 2 min
B. Snatch pulls with straps (and gloves); 1, 1, 1, 1, 1; rest 2 min
133, 138, 143, 148, 153 fell on sass as lost strap, 153 rough
C. GH raises 6-12x5; rest 90 seconds
C. GH raises 6-12x5; rest 90 seconds
3, 6, 7, 8, 7 really hard tonight. not sure if its b/c its a different GHD or if I'm just tired from Saturday. Slow to get up the last few reps of each.
1/29/13
29-Jan1. 1:59.9
AM
Row 500m @1:59
Rest 3 min
x10
(rest 5 min bw sets 3/4, 7/10)
2. 1:59.9
3. 1:59.9
4. 1:59.9
5. 2:00.4
6 2:01.6
(added a 5 min rest here)
7. 1:59.9
8. 2:02.8 worked hard the last 100m of #7 to sneak under 2:00 and had nothing left for this so called it here.
5x115lbs, 4x125lbs, 3x130lbs, 2x135lbs, 1x140lbs. Should be a 5lbs PB here for the single. Not sure, it's been awhile.
PM
A. Bench press 5, 4, 3, 2, 1; rest 2 min
B. Push press clusters 3.3.3x4; rest 20 seconds/rest 3 min50kg, 52, 54, 56kg. All sets felt tough but got better as moved through.
+10 min amrap:10 meter hs walk1 rope climb - 15' didn;t have rope so replaced with 3 L pull-ups-spent most of time trying to walk on my hands as it was. Ended up with 3 rounds + ~10ft. The hs walk is very hit or miss when I'm on my own.
2013 Winter Open Final Reflections
Event #4
6 Bar muscle-ups ub
20 deadlifts @ 185lbs all singles. Drop from top & immediately pick up next
30 box jump overs (20") took approach of lateral jumps with pause on top, rebound on each side. Focused on constant motion
40 KBS (16kg) ub & maybe 1 no-rep. They were strict at the top.
50 DUs I think 2 trips.
25 cals on AD Took about 1:30 for 26 cals. Paced it but pushed mildly throughout to get the work done. It was perfect that the past two mondays I did workouts with 24 cals per round so I knew that I could do 24 in 60-75s and completely expected around 90s in the middle of this chipper to get off and be able to finish strong the second half.
50 DUs Went UB this time around.
40 KBS UB again this time with 3-5 no-reps. I could see Azadeh out of my periphery and she got to the swings b/f me, but I could see her resting. I put the "one is easy" mantra to work here and just kept my mind focused on one & how many sets of five....I get to 10 reps and acknowledge that was easy and that I only have to do that 3 more times. Focused on not getting flustered when reps were called just accepted it and fixed it for the next one.
30 box jump overs Azadeh got to these before me, but I knew I was closing and she seemed to be showing fatigue so I went to the box and kept with my lateral jump method I used last time, but this time I faced her instead of facing away. I noticed her taking extra steps on the ground each time so I just focused on staying as relaxed and moving controlled as quickly as possible. She beat me to the deadlifts as well and I thought she had dropped it after about 5 reps when i got to my bar.
20 deadlifts I knew I couldn't do singles like I had in the beginning if I wanted to win this workout. I had done singles previous to save my legs/hamstrings for swings/box jumps, etc. but this was it for my legs so I stood tall, took a deep breath and went for a big set. Did 12 and dropped. Short break and finished out the 8. Felt good. Headed to the bar having no clue how many Azadeh had left, but I knew she was still on the deadlifts.
6 bar muscle-ups Tried to go UB here, but lost my grip after 5. My palm had ripped just slightly after the first set of 6 and I could feel my hands shredding while I was knocking out the 5. I came down after the slip to grab some chalk and could just see the blood on my hands, but jumped up and finished it out as Azadeh was starting her muscle-ups.
It was certainly a surreal feeling to come behind like I did. And it's always amazing to me how little it hurts when you win. I refer to it as the "domination opiate". I remember the feeling from my running days and this was one of those workouts that I got to experience that "magical moment" again. My hands ripping or the discomfort of having done all the work didn't hurt and I felt better than I had all day.
Going into the final I didn't think I had any chance to take over first, but I also didn't do the math, as I know myself that if I know there is no chance then I struggle to give my best effort b/c let's face it....at that point we're all exhausted and it's easy to fall into the "what's the point? i'll just move through this." I was struggling with this as it was not really knowing where I stood but I focused on staying within striking distance and then took advantage of the opportunity to win the workout when I saw it.
I went outside to call Corey and see if he had seen it on SicFit. I was coming back in and heard them starting to announce the results. I got to the doorway and ran into Meghan who was all bug-eyed and said to me, "You won!" I was completely confused thinking...I know I won the last workout, what are you talking about?" She then clarified, "You won the whole thing!"
She then said I gave her a 'you better not be messing with me' look and the next thing I know I was standing on top of the podium.
I've made the podium on many occasions throughout my running and fitness performances, but this is the first time I actually got to stand on top. It was exactly how I imagined...the celebration of freedom and adventure that I pursue day in and day out. Freedom to do what I value and the adventure of the thrill that accompanies celebrating each of those values. In this instance my top value of self-actualization in the sport of fitness.
When you're on top of a podium it's like climbing to the top of a mountain and appreciating the view. It takes time and work to make your way to the top. You stand there for a moment and appreciate it and then you turn and make the turn to head back down. Back down, back to work with new level of curiosity and excitement towards the next mountain.
Here you can read the after-thoughts and reflections I wrote for my gym on Sunday. I called it Let Go of the "I Can't...." and Embrace the I Can...".
It was certainly a surreal feeling to come behind like I did. And it's always amazing to me how little it hurts when you win. I refer to it as the "domination opiate". I remember the feeling from my running days and this was one of those workouts that I got to experience that "magical moment" again. My hands ripping or the discomfort of having done all the work didn't hurt and I felt better than I had all day.
Going into the final I didn't think I had any chance to take over first, but I also didn't do the math, as I know myself that if I know there is no chance then I struggle to give my best effort b/c let's face it....at that point we're all exhausted and it's easy to fall into the "what's the point? i'll just move through this." I was struggling with this as it was not really knowing where I stood but I focused on staying within striking distance and then took advantage of the opportunity to win the workout when I saw it.
I went outside to call Corey and see if he had seen it on SicFit. I was coming back in and heard them starting to announce the results. I got to the doorway and ran into Meghan who was all bug-eyed and said to me, "You won!" I was completely confused thinking...I know I won the last workout, what are you talking about?" She then clarified, "You won the whole thing!"
She then said I gave her a 'you better not be messing with me' look and the next thing I know I was standing on top of the podium.
I've made the podium on many occasions throughout my running and fitness performances, but this is the first time I actually got to stand on top. It was exactly how I imagined...the celebration of freedom and adventure that I pursue day in and day out. Freedom to do what I value and the adventure of the thrill that accompanies celebrating each of those values. In this instance my top value of self-actualization in the sport of fitness.
When you're on top of a podium it's like climbing to the top of a mountain and appreciating the view. It takes time and work to make your way to the top. You stand there for a moment and appreciate it and then you turn and make the turn to head back down. Back down, back to work with new level of curiosity and excitement towards the next mountain.
Here you can read the after-thoughts and reflections I wrote for my gym on Sunday. I called it Let Go of the "I Can't...." and Embrace the I Can...".
2013 Winter Open Events #1-3
Woke up with more of a "nervous belly" than I experienced in the past two competitions. Not sure the difference, but my body knew there was work to be done.
Leading into and during competitions I have the tendency to struggle with, "Why do I do this?" "For fun?" I kept feeling that throughout the day on Saturday. I went through this back in December and have acknowledged that the answer is simply to determine what I am capable of in that moment. I think it goes back to the first CrossFit slogan I was exposed to by the guy in my class who regularly wore a CF.com shirt that said, "It doesn't have to be fun to be fun." There is something about the challenge and chasing my desire for self-actualization that makes it fun in the end. The jitters leading up to and during are all part of the experience.
Winter Open
Event #1
Leading into and during competitions I have the tendency to struggle with, "Why do I do this?" "For fun?" I kept feeling that throughout the day on Saturday. I went through this back in December and have acknowledged that the answer is simply to determine what I am capable of in that moment. I think it goes back to the first CrossFit slogan I was exposed to by the guy in my class who regularly wore a CF.com shirt that said, "It doesn't have to be fun to be fun." There is something about the challenge and chasing my desire for self-actualization that makes it fun in the end. The jitters leading up to and during are all part of the experience.
Winter Open
Event #1
“An Extra Step On The Ladder”
Clean + Front Squat + Jerk
Females - 125 – 135 – 145 – 155 – 160 – 165 – 170 – 175 – 180 – 185 – 190 – 195 – 200 – 205 – 215
I was expecting the front squat to be my limiter here, but those all felt good. I made it to 170lbs and missed the jerk. My training focus has more been around improving my snatch and the jerk hasn't been worked on in awhile so I certainly felt a bit rusty. 170lbs is my 1RM so I'll take it. Ended up 7th here. Always amazing to watch the women who hit over 200lbs...one day!
Event #2
I can't deny it. I was dreading this event from the moment I saw it. I would get my mindset to shift here and there replacing my negative thoughts of my dislike for the airdyne and thrusters with "this is a good test for me to work on my weaknesses."
“A Strict Compromise”
2 Minutes of Handstand Push-Ups for Max Reps
I was excited for the HSPU. I do well with these and wanted to win the event. I opened with 10 and then did 3 sets of 2 (I think) but it may have been 2, 1, 1, 2. I know I hit a double as time expired. It's always amazing how quickly these get so tough. I tied for 1st with the 16 reps.
Rest exactly 60 seconds, and then . . .
B.
“Pain Tolerance Test - Part One”
2 Minutes of AirDyne for Max Calories
I was on a model that I was not familiar with and apparently neither was my judge. When I started nothing was happening on the monitor, but thought that maybe something would eventually happen-at the 15s mark when nothign had registered I pointed it out to my judge that nothign was happening. He called over the head judge and at the 30s mark they got it to start. I thought they were going to give me another 30s at the end, but when everyone's 2 minutes ended my 90s ended and that was that. I was a bit flustered, but had to put it behind me and deal with it later. Ended up with 29 cals for 17th.
Rest exactly 60 seconds, and then . . .
C.
“Pain Tolerance Test - Part Two”
For time:
30 Thrusters (95/65 lbs)
10 Pull-Ups
20 Thrusters
20 Pull-Ups
10 Thrusters
30 Pull-Ups
Oh thrusters how i struggle to love you. Opened with 15, 8, 7. Then 10 ub pull-ups. For the 20 I think I did 12 & 8, but don't really remember the middle round of thrusters or pull-ups. I was positioned across the room from the pull-up bar and my OPT teammate Meghan Sweet was always to the pullup bar as I was walking back over so I focused on catching up during the pull-ups. I did 10 ub thrusters on the last set and did 12 pull-ups and then a bunch of short quick sets to finish out the 30.
I was most frustrated with myself during this second workout. I completely messed up my fueling. For whatever stupid reason I didn't have a recovery drink after the clean ladder as I had the dumb idea that I didn't need it. I ate anther banana and had a couple pieces of turkey but then it ended up being close to 3 hours or so before I started the second workout and by then I was feelign empty. I thought about doing a pre-shake but was nervous to have anythign in my stomach so I just went into it empty.
As soon as I came down from the first set of hspus I felt dizzy and dealt with that woozy feeling for the rest of the time. It wasn't so bad that I felt like I was going to pass out, but hard to get myself to want to push.
Despite feeling this way plus the negative thinking I was battling I also had positive thoughts of almost disbelief particularly during the thrusters. It started during the first set of 30 when I got to 15 and dropped it-thinking "that wasn't so bad....should I have done more??" During the set of 20 I was feeling the same way, & I remember having the thought, "I'm getting better at these. I'm in better shape than I realize." But then not having the extra motivation to want to string them together ub. By the last set of 10 it was like, "alright, this is almost over, stop feeling sorry for yourself and knock these out".
Afterwards the SicFit crew did a quick interview with me asking me about my "come from behind" in that heat as I knocked out the final set of 10 with seemingly no problem. I think I just pointed to my head, but I was thinking, "I decided to stop feeling sorry for myself and just do the work." Ended up 2nd overall in this one.
Event #3
Was a lot of fun! It was outside on a football field lined up with kegs. Women's keg was ~85lbs. We had to carry it 10 yards at a time and then run back to the start where we touched a DB and then ran back to the keg and advanced it 10 yards at a time always running back to the start until we had moved the keg the full 100 yards and ran back to the start for time.
I was in a heat with Leslie Johnson from CrossFit Works who Meghan had made the comparison of the two of us being similar CF athletes in that we're both small and fast so I made a point to line up next to her for this event. It worked out well b/c she pushed me the whole way. She was a field sport athlete (lacrosse/soccer??) and she got out ahead of me early on simply being faster over the many turns and short sprints. I was closing on her at the end when we had the longer straight-aways to run, but there was not enough time and I took third overall in 4:48.
At the end of event #3 I was in second overall headed into the final.
Monday, January 28, 2013
1/23/13 & 1/24/13
Traveled to AZ. Long day. Didn't sleep great the night prior. Sickness about 85% improved.
24-Jan
Sleep was better. Feeling about 95% today.
AM
Airdyne 30 seconds @90%
Airdyne 30 seconds @50%
x30
137cals (10m) 90% 220-250 50% 110-130 ave watts
PM
A. Back squat 5,185 2,195 ;210 rest 2 min - intensity, not RM's
25-Jan
30 minute am walk
OFF
26-Jan
Winter Open
24-Jan
Sleep was better. Feeling about 95% today.
AM
Airdyne 30 seconds @90%
Airdyne 30 seconds @50%
x30
137cals (10m) 90% 220-250 50% 110-130 ave watts
198 cals(15m)
258 cals(20m 121 2nd 10 min) 2nd half dropped down to 90% 187-220ish ave watts, 50% 87-110
321 cals(25 min)
382 cals total (124 3rd 10 min) last 5 minutes got the 90% back up to 210-220 ave watts
Felt pretty wiped after this.
Felt pretty wiped after this.
PM
A. Back squat 5,185 2,195 ;210 rest 2 min - intensity, not RM's
B. On the min for 12 min - 2-4 muscle ups - change as needed based on feel
The MUs were probably the best for me...no missed attempts tonight! 2, 3, 3, 2, 2, 3, 4, 3, 2, 4, 4, 4 for 36 reps. Which may make this a 30 rep PR. Just thinking about this. Definitely the most I've ever done without misses. Finally feeling better with kip in bottom finding more power, but there is more there if I learn to use the hips as I'm bending my elbows before my hips open.
C. Hang Squat snatch from below knee; build to a max in 8 min - 3 min after last MU set
C. Hang Squat snatch from below knee; build to a max in 8 min - 3 min after last MU set
35, 44, 48, 52, 54, 55, 57F it was there over my head, but I didn't commit.
+
10-8-6-4-2
Thrusters 65#
Pull Ups
+
10-8-6-4-2
Thrusters 65#
Pull Ups
2:26
Finally feeling better here.
Finally feeling better here.
25-Jan
30 minute am walk
OFF
26-Jan
Winter Open
Thursday, January 24, 2013
Training 1/22/13
Coached 8:30-10a, had 11a appointment for dogs and then attempted row workout around 11:30.
8x 500m row @ 2:00
2:30 rest
Rest 5 minutes b/w 4 &5.
Stop if off pace.
1. 1:59.9
2. 2:00.9
3. Around 2:03 pace at 250m so called it.
Had an hour hike with Dawn in afternoon. Contemplated coming back to the gym, but rest is better.
Wednesday, January 23, 2013
Training 1/21/13 Snatch Balance PBx2
Sleep In bed @ 7p, would estimate asleep around 8/8:30. Up at 2a (cramps) -first day of cycle. Dosed a bit until around 3 and then just got up for the day. Fighting a head cold. Sneezing, runny nose, etc.
Coaching 5a-10a.
Training @ 10a
A. Back squat (83x5, 123x5, 153x3 WU) 3x173lbs (HB), 3x183lbs (HB), 3x188lbs (LB-from here), 3x198lbs, 1x203lbs F on 2nd, doh!, 3x193lbs. Rested 2-4 minutes b/w. There was a bunch going on in the gym.
B. Snatch balance. (5x33lbs, 2x53lbs, 2x83lbs WU), 2x103lbs, 2x113lbs, 2x123lbs, F@133lbs-knew I had it. 2x133lbs. Up 30lbs from last week and I believe is 3lbs over my previous 1RM and up 30lbs from last week. Shoulder was feeling good so I decided it was time to start moving some weight with this! I will improve my snatch again one of these days too!! :)
+
3 rounds:
24 cals Airdyne
20 pull-ups
was going to be straight through but felt really low after first round and could barely breathe so rest 90s before going again. Pull-up rhythm was off today. Second set was best, but not awesome.
24 cals: Set 1 ~1:10, Set 2 ~1:05, Set 3 ~1:00
Finished pull-ups around 2 minute mark for all three sets. First two sets ub and then broke twice on the third set.
Coaching 5a-10a.
Training @ 10a
A. Back squat (83x5, 123x5, 153x3 WU) 3x173lbs (HB), 3x183lbs (HB), 3x188lbs (LB-from here), 3x198lbs, 1x203lbs F on 2nd, doh!, 3x193lbs. Rested 2-4 minutes b/w. There was a bunch going on in the gym.
B. Snatch balance. (5x33lbs, 2x53lbs, 2x83lbs WU), 2x103lbs, 2x113lbs, 2x123lbs, F@133lbs-knew I had it. 2x133lbs. Up 30lbs from last week and I believe is 3lbs over my previous 1RM and up 30lbs from last week. Shoulder was feeling good so I decided it was time to start moving some weight with this! I will improve my snatch again one of these days too!! :)
+
3 rounds:
24 cals Airdyne
20 pull-ups
was going to be straight through but felt really low after first round and could barely breathe so rest 90s before going again. Pull-up rhythm was off today. Second set was best, but not awesome.
24 cals: Set 1 ~1:10, Set 2 ~1:05, Set 3 ~1:00
Finished pull-ups around 2 minute mark for all three sets. First two sets ub and then broke twice on the third set.
Sunday, January 20, 2013
Training Wk of 1/14/13
Ended up having three/four nights of poor sleep following the competition and recovery was poor as a result this week. The stress of the competition wasn't as much the 5 various events, but the long day. We arrived for check-in at 7:45am and the last event ended at 8;30pm. Awards sometime around 9p and it was after 10p by the time we were eating dinner. When we got back to the hotel my mind was buzzing and had trouble falling asleep until sometime after midnight, but then my body is back up feeling wired by 6am on Sunday. Sunday, Monday, Tuesday were some similar experiences where I'd be in bed, but struggled to fall asleep until between 10 & midnight. As such we ended up scratching some of the scheduled training.
Monday
14-Jan
PM
A. Back squat 3, 3, 3, 3, 3; rest 2 min
was feeling sore so decided to do high bar and focus on improving posture a bit.
165lbs, 175, 175, 180, 180.
B. Snatch balance 2, 2, 2, 2; rest 2 min
83, 93, 98, 103.
Gradually feeling better here, but still a challenge for me.
+
5 rounds for time:
24 calories airdyne
12 CTB chin ups
Was coaching the PM and ran out of time until around 630pm. Had started one round conservatively, but too many people were on the floor to coach for me to finish so called it and then finished the 4 rounds somewhat conservatively in 9:56. BF kip for first three rounds and then palm ripped so finished with standard kip. All ub.
15-Jan
Closed last night and opened today. Eyes were burning this morning as I slept short of 6 consecutive hours.
AM
Row 500m @2:00
Rest 2:30
x8
(rest 5 min bw sets 4/5)
1. 2:02.3, 2. 2:02.0, 3. 2:01.8, 4. 202.7, 5. 2:02.6, 6. 2:03.9 called it.
Could hang out here and be OK, but didn't feel like I could push for the extra 1-2s faster and be ready to go back to it. Felt encouraged that I could hold these paces when exhausted, as in recent weeks I was concerned if I'd be able to hit those splits when well rested.
Coach said to rest until Friday after I updated on the splits and lack of sleep.
PM
A. Push jerk 5, 4, 3, 2, 1; rest 2 min
B1. Press 2-3 tough reps x3; rest 10 seconds
B2. Amrap hspu in 30 seconds x3; rest 3 min
+
For time:
50 meter handstand walk
10 rope climbs
20 wall walks
16-Jan
AM
TGU - 100 not for time perfect reps
PM
Airdyne 45 min z1
17-Jan
AM
Airdyne 30 seconds @85%
Airdyne 30 seconds @50%
x30
For each thu AM session increase average watts per work set
PM
A. Back squat 15, 10, 5; rest 2 min
B. Squat snatch from high blocks; build to a max
+
30 squat clean for time 115#
I was a bit disappointed to miss some workouts, but was definitely the best thing to do. Less is more when you're not recovered.
18-Jan
AM
On the min for 24 min:
Min 1- 5 TnG power clean @55-65% 1rm 93-103lbs, 8-9s
Min 2- 5 burpee box jumps 24" 12-14s
Min 3- 3 muscle ups
I have been struggling a lot with MUs recently...even if only in my mind. The first minute I missed the second rep and it took me almost the full minute to complete the three reps (these workouts are usually designed to complete the work in 10-15s and rest until the start of the next minute). I was frustrated and started wondering 1. how I was goign to complete the workout and 2. how i am ever going ot reach my competitive goals if I didn't start tackling these!?!
I acknowledged my frustration and focused on clearing it to make room for other possibilities that I CAN conquer these, but I have to allow the space (mostly in my mind) for it to occur. The second round was a little bit better...hit two UB, but then missed the third. Then on the third round I linked them and on the 4th round something clicked for me in that I felt myself bring my feet up higher during the bottom swing and get more out of my hips which allowed me to start catching myself higher in the rings. I linked all the remaining rounds together and it felt great. It was such a good feeling to turn my mind around mid-workout and to have some good learning come out of it.
Training clips from today. (Videos have been inconsistent as to which ones show up when I embed them so I've started linking as well.) +
~Two hours coaching and then
On the min for 24 min:
Odd- 5 TnG deadlift 173, 173, 173, 183, 183, 183, 193, 193, 193, 198, 198, 203. 8-11s
Even- 7 ring dips ub, but these feel really tough. Still struggle with the coordination of dip. 13-15s
Had team meeting immediately after finishing the DL/RD portion. Then went to new space to work on answering some questions for lay out. Was almost 5p by the time we made it home and I was starving. So I ate and then realized that I was without a jump rope and didn't want to go back to the gym so put it off until Saturday.
PM
With a 2 min countdown clock:
Run 400m
In remaining time… max reps double unders
Rest 2 min
x5
Good sleep, but woke up with mild sore throat. I felt guilty for a minute about not doing the workout last night, but I think it would have lead to lower quality sleep as I often get a second wind if I workout too late in the day.
19-Jan
7AM
10 rounds for time:
10 box jumps 20"
10 calories airdyne
10 knees to elbow
5 rounds in 8:30, 10 in 16:32.
Paused on top of box jumps and all K2E uB. AD obviously the slowest...still learning when to dig there and not only work steady.
PM 11:30am
A. Hang squat snatch clusters 1.1.1.1.1x3; rest 30 seconds/rest 3 min
103lbs for all. These were horribly inconsistent today. Keep catching forward. Made 2-3 per set. Not like me. Part of the problem is I miss forward when I drop my head during the dip. Need to remember to look ahead. Some were good and felt strong with getting hips open.
+
3 rounds For time:
35 wall balls
10 muscle ups
Have some micro tears on my wrists from yesterday's MUs and my right shoulder has been talking to me recently feeling really slow to warm-up so I didn't do these muscle-ups. Instead I did the workout from last night and the wall balls.
PM
With a 2 min countdown clock:
Run 400m
In remaining time… max reps double unders
Rest 2 min
x5
Round 1. 1:51/8 Dus (The 400m course at the gym isn't super fast and being that my throat is sore I took it down to 300m so that I could have more DU practice)
Round 2. 1:25/43 Tripped @ 15
Round 3. 1:21/50 Tripped @ 30
Round 4. 1:19, 61 ub
Round 5. 1:17, 64 tripped @ 30
Rest exactly 2 minutes then
3 sets of 35 wall balls for time with 2 minutes rest.
Set 1. 26/2/7 1;25
Set 2. 15/10/10 1:28
Set 3. 15/5/5/4/6 1:39
Oh the wall ball. Still learning to love. Quite a bit of fatigue after each of the first sets...legs and shoulders.
20-Jan
OFF-Slept well, but sore throat and swollen glands with addition of running nose this morning. The sun is shining and will get out for hike here shortly. Drinking lots of water...which I did plenty of yesterday, but definitely didn't eat enough.
Monday
14-Jan
PM
A. Back squat 3, 3, 3, 3, 3; rest 2 min
was feeling sore so decided to do high bar and focus on improving posture a bit.
165lbs, 175, 175, 180, 180.
B. Snatch balance 2, 2, 2, 2; rest 2 min
83, 93, 98, 103.
Gradually feeling better here, but still a challenge for me.
+
5 rounds for time:
24 calories airdyne
12 CTB chin ups
Was coaching the PM and ran out of time until around 630pm. Had started one round conservatively, but too many people were on the floor to coach for me to finish so called it and then finished the 4 rounds somewhat conservatively in 9:56. BF kip for first three rounds and then palm ripped so finished with standard kip. All ub.
15-Jan
Closed last night and opened today. Eyes were burning this morning as I slept short of 6 consecutive hours.
AM
Row 500m @2:00
Rest 2:30
x8
(rest 5 min bw sets 4/5)
1. 2:02.3, 2. 2:02.0, 3. 2:01.8, 4. 202.7, 5. 2:02.6, 6. 2:03.9 called it.
Could hang out here and be OK, but didn't feel like I could push for the extra 1-2s faster and be ready to go back to it. Felt encouraged that I could hold these paces when exhausted, as in recent weeks I was concerned if I'd be able to hit those splits when well rested.
Coach said to rest until Friday after I updated on the splits and lack of sleep.
A. Push jerk 5, 4, 3, 2, 1; rest 2 min
B1. Press 2-3 tough reps x3; rest 10 seconds
B2. Amrap hspu in 30 seconds x3; rest 3 min
+
For time:
50 meter handstand walk
10 rope climbs
20 wall walks
16-Jan
AM
TGU - 100 not for time perfect reps
PM
Airdyne 45 min z1
17-Jan
AM
Airdyne 30 seconds @85%
Airdyne 30 seconds @50%
x30
For each thu AM session increase average watts per work set
PM
A. Back squat 15, 10, 5; rest 2 min
B. Squat snatch from high blocks; build to a max
+
30 squat clean for time 115#
I was a bit disappointed to miss some workouts, but was definitely the best thing to do. Less is more when you're not recovered.
18-Jan
AM
On the min for 24 min:
Min 1- 5 TnG power clean @55-65% 1rm 93-103lbs, 8-9s
Min 2- 5 burpee box jumps 24" 12-14s
Min 3- 3 muscle ups
I have been struggling a lot with MUs recently...even if only in my mind. The first minute I missed the second rep and it took me almost the full minute to complete the three reps (these workouts are usually designed to complete the work in 10-15s and rest until the start of the next minute). I was frustrated and started wondering 1. how I was goign to complete the workout and 2. how i am ever going ot reach my competitive goals if I didn't start tackling these!?!
I acknowledged my frustration and focused on clearing it to make room for other possibilities that I CAN conquer these, but I have to allow the space (mostly in my mind) for it to occur. The second round was a little bit better...hit two UB, but then missed the third. Then on the third round I linked them and on the 4th round something clicked for me in that I felt myself bring my feet up higher during the bottom swing and get more out of my hips which allowed me to start catching myself higher in the rings. I linked all the remaining rounds together and it felt great. It was such a good feeling to turn my mind around mid-workout and to have some good learning come out of it.
Training clips from today. (Videos have been inconsistent as to which ones show up when I embed them so I've started linking as well.) +
~Two hours coaching and then
On the min for 24 min:
Odd- 5 TnG deadlift 173, 173, 173, 183, 183, 183, 193, 193, 193, 198, 198, 203. 8-11s
Even- 7 ring dips ub, but these feel really tough. Still struggle with the coordination of dip. 13-15s
Had team meeting immediately after finishing the DL/RD portion. Then went to new space to work on answering some questions for lay out. Was almost 5p by the time we made it home and I was starving. So I ate and then realized that I was without a jump rope and didn't want to go back to the gym so put it off until Saturday.
With a 2 min countdown clock:
Run 400m
In remaining time… max reps double unders
Rest 2 min
x5
Good sleep, but woke up with mild sore throat. I felt guilty for a minute about not doing the workout last night, but I think it would have lead to lower quality sleep as I often get a second wind if I workout too late in the day.
19-Jan
7AM
10 rounds for time:
10 box jumps 20"
10 calories airdyne
10 knees to elbow
5 rounds in 8:30, 10 in 16:32.
Paused on top of box jumps and all K2E uB. AD obviously the slowest...still learning when to dig there and not only work steady.
PM 11:30am
A. Hang squat snatch clusters 1.1.1.1.1x3; rest 30 seconds/rest 3 min
103lbs for all. These were horribly inconsistent today. Keep catching forward. Made 2-3 per set. Not like me. Part of the problem is I miss forward when I drop my head during the dip. Need to remember to look ahead. Some were good and felt strong with getting hips open.
+
35 wall balls
10 muscle ups
Have some micro tears on my wrists from yesterday's MUs and my right shoulder has been talking to me recently feeling really slow to warm-up so I didn't do these muscle-ups. Instead I did the workout from last night and the wall balls.
PM
With a 2 min countdown clock:
Run 400m
In remaining time… max reps double unders
Rest 2 min
x5
Round 1. 1:51/8 Dus (The 400m course at the gym isn't super fast and being that my throat is sore I took it down to 300m so that I could have more DU practice)
Round 2. 1:25/43 Tripped @ 15
Round 3. 1:21/50 Tripped @ 30
Round 4. 1:19, 61 ub
Round 5. 1:17, 64 tripped @ 30
Rest exactly 2 minutes then
3 sets of 35 wall balls for time with 2 minutes rest.
Set 1. 26/2/7 1;25
Set 2. 15/10/10 1:28
Set 3. 15/5/5/4/6 1:39
Oh the wall ball. Still learning to love. Quite a bit of fatigue after each of the first sets...legs and shoulders.
20-Jan
OFF-Slept well, but sore throat and swollen glands with addition of running nose this morning. The sun is shining and will get out for hike here shortly. Drinking lots of water...which I did plenty of yesterday, but definitely didn't eat enough.
Saturday, January 19, 2013
Carolina Fitness Challenge 2013
Second place overall. Ties my placing from two years ago. (Sat out last year.)
Overall results.
Event #1: Tied for first.
AMRAP in 5 minutes:
30 ring dip buy-in then
max rep squat cleans @ 95lbs
Score: 66 (36 squat cleans). lead off with 10TnG, then 3s for awhile and then singles when I started to feel slow to get back to the bar for triples. Did a couple doubles in the final minute and fell on my butt once in final minute for one missed rep.
Rest exactly 1 minute
Event #3 : Third(combined with event #1 due to weather being too muddy to jump outdoors)
4 minutes to find a max height box jump
Option of max squats in 30s for final 30s of 4 minutes for tie-breaker option.
24", 30"...slow jumps until 43.5". A 3.5" PB. Felt crazy to jump after all those squats. Each one felt really tough, but gradually got my legs back under me as the time went on.
33 squats
Event #2: 14th
100m run: Run out 50m, grab lacrosse ball off cone and run back with ball in hand.
16.53. Ironic that the run was my worst finish, but well...I've never been much of a sprinter and I made the mistake of not warming up hard enough. I should know better enough from all my track sprints and what I know about myself that it takes me time to get "hot" in that time domain. I warmed up well enough to not get hurt, but not to be competitive in this event. It made the difference in the overall results.
Event #4 3rd
AMRAP in 10 minutes: 1, 2, 3, ....ladder of shoulder to OH @ 115lbs, toes to bar
10 rounds + 2 S2OH
Final: 2nd...3 reps out of first which means I closed a ton with snatches as I was not quick off the squats. This workout felt like I was MUCH farther off the top girls. Shows that you just have to do the best you can and not get caught up with where anyone else may be...especially in an ugly chipper like this one!
Overall results.
Event #1: Tied for first.
AMRAP in 5 minutes:
30 ring dip buy-in then
max rep squat cleans @ 95lbs
Score: 66 (36 squat cleans). lead off with 10TnG, then 3s for awhile and then singles when I started to feel slow to get back to the bar for triples. Did a couple doubles in the final minute and fell on my butt once in final minute for one missed rep.
Rest exactly 1 minute
Event #3 : Third(combined with event #1 due to weather being too muddy to jump outdoors)
4 minutes to find a max height box jump
Option of max squats in 30s for final 30s of 4 minutes for tie-breaker option.
24", 30"...slow jumps until 43.5". A 3.5" PB. Felt crazy to jump after all those squats. Each one felt really tough, but gradually got my legs back under me as the time went on.
33 squats
Event #2: 14th
100m run: Run out 50m, grab lacrosse ball off cone and run back with ball in hand.
16.53. Ironic that the run was my worst finish, but well...I've never been much of a sprinter and I made the mistake of not warming up hard enough. I should know better enough from all my track sprints and what I know about myself that it takes me time to get "hot" in that time domain. I warmed up well enough to not get hurt, but not to be competitive in this event. It made the difference in the overall results.
Event #4 3rd
AMRAP in 10 minutes: 1, 2, 3, ....ladder of shoulder to OH @ 115lbs, toes to bar
10 rounds + 2 S2OH
Final: 2nd...3 reps out of first which means I closed a ton with snatches as I was not quick off the squats. This workout felt like I was MUCH farther off the top girls. Shows that you just have to do the best you can and not get caught up with where anyone else may be...especially in an ugly chipper like this one!
Overall, really pleased. I stayed present and positive all day. This is a first for me. I did it #1 with "I am not afraid" as a reminder on my forearm....it's not always about the fear of failure, as I felt like that is what I've struggled with since my running days. When I break it down I think it comes down to the "fear of success". The expectations that come along with performances of a certain caliber and then the fear of the unknown that you will not meet expectations.
Well, I'm moving past all that with an "It is what it is" approach. I may finish first and I may finish last...but if I do what I can do in that moment then there is no need to put any attachment as to where I finish. It just is.
This was the first time that I felt happy for myself when it was all said and done. Not that I had bad experiences previously, but that I knew I had limited myself with a poor attitude in one event or antother. Here I enjoyed the process. I realized recently that as I get stronger and have less reason to fall back on my stories about myself such as, "I'm not strong enough or too small, not mentally tough enough, etc" that I was started to put pressure on myself that "if I don't win then what's the point?" But wait...if I do win, then what's the point? It's not anything about my self-worth it's just one event on one day.
So, I'm clearing the slate of all that and reminding myself that I compete because I love the experience of testing my limits and getting to know new levels of myself....things that cannot be learned in a gym by yourself...especially for someone like myself who thrives on the energy of others and the spectators. I love the performance feel of a competition even if it's just "exercise for time."
Next up: Winter Open in Tucson, AZ Jan 26th. The event will be streamed live on SicFit. Will be a good one with many more challenges. Check it out!
Friday, January 11, 2013
130111 Friday Pre-Comp Rest Day
Sleep: 9:30/10p-3:15....3:55am. I did wake before the 4:15 alarm, but well I wasn't ready to get out of bed, but didn't have a problem doing so. Felt a bit tired mid-morning and had a second decaf coffee, but overall energy good.
Rest day today as I'll be competing in the Carolina Fitness Challenge at CrossFit Durham tomorrow. I'm looking forward to seeing a bunch of familiar faces, as this is the fourth year I have attended the event. I competed in 2009, 2010 and took last year off (there was no 2012 event as it moved from a Dec to Jan this year. A few blasts from the past...
Rest day today as I'll be competing in the Carolina Fitness Challenge at CrossFit Durham tomorrow. I'm looking forward to seeing a bunch of familiar faces, as this is the fourth year I have attended the event. I competed in 2009, 2010 and took last year off (there was no 2012 event as it moved from a Dec to Jan this year. A few blasts from the past...
 |
| KB sn, Burpee, FC workout in 2010 |
 |
| 95lbs Ground to OH in 2009. Never fathomed snatching that load then. |
 |
| 75 1pd KB swings in the 2009 final. |
Thursday, January 10, 2013
130110 Front Squat 3 Rep Max
Sleep: 8pm-6:30am. No alarm!
10-Jan
Created my focus for 2013 last night: for the majority of my nights during the week to be able to wake without an alarm. Not that I will not set a back up alarm, but to be in bed in time that I have enough sleep to wake up before an alarm. This will also more than likely require that I open less than 3 days per week, but I'm presently averaging 0-2 so that should not be a problem. I'm very excited about this goal, as it's been on my mind for years (in a general sense of wanting to wake without an alarm), but I never had the opportunity to put into action. So I'm going to add a column to my sleep log of when I wake with or without an alarm in order to determine if I'm meeting my goal. :)
A. Front squat; build to a 3rm95x5, 125lbsx3, 145lbsx3, 155lbsx3, 165lbsx3. Called it....uuuugggly last rep!
B. Squat snatch off high blocks; build to a maxThese high blocks are my least favorite. So hard for me to feel where to get any power from, but I think today was a bit of an improvement. (Or maybe I've only done cleans off high blocks...didn't find any previous snatch stuff off hand, but this is a much high percentage of my hang snatch than I did of my hang clean off blocks in Oct. )
53lbs, 63, 73, 83, 88, 93, 98F, 98, 103, 108F 108F, 108F
+5 Rounds + ~7cals
10 min amrap @85%
10 cals airdyne
10 thrusters 45#
5 toes to bar
5 burpee box jumps 20"
First round ~1:50 and kept that until 4, 5 around 2:00 each...probably lost time on AD output.
HR was 180 at finish and ~136 1 minute later walking.
+ 65 minute hike at Bent Creek. Have been in the woods everyday this week for 30-50 minutes, but haven't been noting it.
130109 Wednesday 40" Box jump
9-JanSleep: 8:30p-4am. Good energy.
Coached 5a-7a
7:15
Airdyne 45 min z1Rode the one that the monitor isn't working so I had no data which is probably the best way for me to do Z1 unless there is a too slow/too easy.
+Attempted some ring dips, but my arms are fried from yesterday's pushing extravaganza so instead did a few 30m build-ups which mostly involved Lloyd wanting to chase and play with me. Then built up to a 40" box jump which is a 1" PR that I have not attempted in years. Missed standing up 40" three times, but then I landed on top nicely and stood it up.
Mobility/skill work from sat's comp
130108 Tuesday Pushing Mania
8-JanIn bed around 8:15, but took until 10p to fall asleep. Bit of an unproductive mood all day & it left me feeling unsettled in the PM. Eyes too tired to read, but when I'd turn the candle off (one of those electric ones) my mind would keep going. Finally fell asleep when I went down on the couch & camped out with Hoka. Up at 5am. Felt tired...probably mostly a bit hung over from 2 melatonin I ended up taking, but made the decision to make it a more productive day & it was! It's awesome how that works!
6:30am
A. Push press x10/Push jerk x5/Split jerk x1; rest 2 min x5 complexes83lbs, 88lbs, 93lbs, 95lbs, 95lbs. Wowsers. I haven't done any pressing over head of this kind of volume. Good stuff. I sickly enjoyed this. But must admit that the rest periods were more like 2:30-3m for the last couple of sets.
B. 50 hand release push ups for time2:47
Oh the push-up. So basic, yet sometimes so tough! My neck started to flex in all funky after rep 20. I never noticed I did this before. Will pay attention to it next time! My dogs were quite supportive regardless. :)
Coached for a few hours and then...
~11am
So I did the first round as written with the 30m h/s walk, but it took me over 8 minutes to get the 3 laps of 30feet which put me through with round one at 9:25. I didn't feel as though this was intended to be a 40+ minute sufferfest so I scaled it back to 30ft or ~10m per round. My upper body pushers were fried and the walking definitely felt harder than I remember a few weeks back when we did it on a friday am. Was good to practice in more of a muscular fatigued state.
Got almost all the rope climbs in 2 pulls. But I'm totally not utilizing the little "grooves" in my shoes I believe are intended for the climb...can't seem to hang out with that part of my heel. (Amber...I need some rope climb coaching!! Especially on the descent too! :)) Let's make it happen!
+Round 1 in 9:25 then modified next three rounds (see above) to:
4 rounds for time:
30 meter hs walk
3 rope climbs
Round 2 in 14:45
Round 3 Started at 16 finished at 20:25
Round 4 Started at 22:10 Finised at 24:25.
130107 Monday
7-JanWas in bed at 7pm, and asleep around 8:30 up at 5:30a.
8:30AM185, 190, 190 was feeling rough, 185, 185.
A. Back squat 5, 5, 5, 5, 5; rest 2 min
B. Snatch balance 3, 3, 3; rest 2 min83lbs F on 2nd, 83lbs, 93lbs...this load felt best. I never know where to be on these. BTN shoulder position feels uncomfortable especially with the snatch grip.
+
75 double unders
30 CTB chins
50 double unders
20 CTB
25 double unders
10 CTB
6:18. I was frustrated with this or at least felt way too slow. 75 were broken several times, 50 UB and trips on 25 DUs. I don't have a rope sized for me right now so I'm experimenting with various lengths. My old one is a bit too frayed and have been meaning to cut a new one for months.
Pull-ups were frustrating and I just wasn't all that aggressive. Tried doing all BF C2B and then I missed my chest on one & gave up. I'm not sure what I expected, but it felt like a poor effort which in general frustrates me.
My left forearm is still bugging me...although it's obviously not affecting my grip after being able to do the Strongman lifts this weekend, but it's irritating and makes me want to come off the bar sooner/not hang onto the rope and overall just feeling a bit stuck in the feminine mindset which does not bode well for good workouts.
I'll turn the negativity around....it's what I was feeling at the time though. I have good awareness and know there is lots of room for personal growth which I appreciate.
98-108lbs. Felt good.
PM...11AM
A. TnG power clean; 3 reps x10 sets; rest 1 min @55-65%1rm
B. Snatch pulls 5, 5, 5; rest 2 min113lbs, 123lbs, 133lbs. Have minimal experience with these. Didn't feel confident, but did what I could.
C. GH raises 10-12x5; rest 2 min12 for all 5. Wasn't sore at all the next day. The last couple were tough, but feel like I could add some weight.
Sunday, January 6, 2013
120105 CF Strongman Cert
Sleep 945-6a no alarm4-Jan OFF
Closed at the gym Thursday evening and didn't get home until after 8p.
45 minute hike
Sleep 8p-5a. no alarm
5-Jan
Fun day in Johnson City at CrossFit Stacked . Rob Orlando was not in attendance for the cert, as he was doing a fundraiser back home for the recent school shooting in CT. I was definitely disappointed to get that email, but his head coach, Tim Burke, and the rest of the staff did a great job. It was my favorite CrossFit certification. Here is a bit of what we did...strongman cert
End of first warm-up
9, 7, 5 AFAP
air squat
burpee
Tire flips: Got a 500lb tire over a few times, but was tough.
First "WOD"
45s AMRAP tire flips (had 265lbs tire w/horrible grip) only ~8 flips
30s AMRAP jumps onto tire ~25 jumps
Stone work
95lbs was the heaviest I did. Did not attempt the 125lbs.
Second "WOD"
Half tabata stone w/75lbs: 6, 7, 6, 6
Keg work: went from 45lbs to 115lbs that was spitting beer everywhere so I played with the 45lbs once and watched the rest.
Lunch break
2nd half end of warm-up
3RFT
10 push-ups
10 sit-ups
Both felt somewhat slow relative to some of others. Push-ups got tough to do fast 3rd round.
Yoke walks
Guesstimated distance of 50+ft.
Didn't pay attention to build up weights. Last three were 300lbs, 310lbs, 330lbs. 300 & 310 were swinging a bit, but found my groove with the 330lbs. Have more here. Was a lot of fun.
Farmer's carry
First time not doing this with just DB/KBs. Really enjoyed.
90lbs, 110lbs, 150lbs, 190lbs, 230lbs, 250lbs, 290lbs. Had more here. Felt like heavy wheel-barrel walk to me the way the weights angled.
Logs
Had a 35lbs ghetto-rigged log and 65lbs was the lightest standard. From there is jumped to 120lbs. So just played with 35 & 65lbs. Definitely more awkward.
Final "WOD"
1 minute of work: 30s log from lap to overhead & 30s AMRAP burpees. Did 14 & 14 with 35lbs. Haven't done fast burpees in a long time. I would actually say they were fun! Especially for the one round. :)
Made it home to take dogs to woods for ~20 minute short little hike.
Sleep 9p-6a no alarm.
6-Jan
Body is not acutely sore, but I feel pretty worked today. Mid-back probably most tired & left forearm continues to talk to me since the TGU mania on Tuesday. I have two 30 min. manual therapy sessions scheduled for this week, as drop-ins haven't been as consistent as they usually are and I definitely feel a difference without the regular MT work.
OFF and go from here
Thursday, January 3, 2013
130103 Thursday Back squat & Karen PBs!
Sleep 8p-4:30a
Set 1: 3.81 miles/152 cals/ 168 ave watts3-Jan thursday
AM
Airdyne 30 seconds @85%
Airdyne 30 seconds @50%
x36(rest off bike for 3 min every 12th set)
Set 2: 4.02 miles/169 cals/ 182 ave watts
Set 3: 3.96 miles/172 cals/189 ave watts...I'm not sure how the cals & ave watts can increase, but the distance decrease from set 2 to 3??
Didn't hike the dogs today, but went home and chilled out for a bit. I think I fell asleep for about 20 minutes. Got a decaf coffee on the way back to the gym. Hopefully I can sleep tonight! :)
5x95lbs, 5x135lbs, 3x165lbs, 2x175lbs, 3x185lbs, 3x195lbs, 3x205lbs, 3x210lbs, 1x215lbs & F on 2nd
4PM
A. Build to a 3rm back squat
7:27 Never looked at clock until it was done. :) I am loving wall balls this year!!!+
"Karen" 150 wall balls for time. 14#/10'
Improvement of almost 90s from November (8:51). Mindset is everything!
Great to have Anne home on break to join me for wall balls. And even better news is that she may be moving to Scottsdale this year to finish out her schooling!
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