2/27 TnG Squat Clean Thurster 145x2

2/27

Throwback Thursday.  Walks to the pond at my grandparent's. 

In bed by 830 then awake at just before 1:00 and not a whole lot of quality sleep from there.  

Coached ID Floor 5:30-7:30.  

8AM
A. Back squat @10X1; 55% 1rm; 2 reps; 12 sets; 40 sec rest

Done @ 130lbs.  Not feeling speedy. 
B. Squat clean thruster 2,2,2; rest 90 sec

125-135-145lbs. TnG PR as far as I know. 

C. Wtd supinated chin up @21X0; 1,1,1,1; rest 2 min

(22, 37,47,) 55, 60, 64, 69lbs. 

Felt really tired in general.  Not from the work, but just tired.  Went in the back for about 40 minutes to nap.  Then had a coffee around 11:30 and knocked out PM. 

PM-noon
A. Snatch grip deadlift + snatch pull; 1.1x3; rest 90 sec

155, 165, 170lbs

B. Deadlift TnG 225#x3 every 75 sec for 5 sets

Done. Felt fine ~6s per set. 
C. Push press 1,1,1,1; rest 2 min

(Warm-up 5x45, 3x75, 3x105, 2x125, 135, 145) 155, 165, 170F, 170F

Took a second nap in the afternoon.  Well needed. 

2/25-26 Training

2/25

World's most loyal training partner. 

Sleep 830ish-515ish throat irritation continues. wakes me up quite a bit, but able to clear some good crud out upon waking which helps. yum. 

830AM
250m row
10 burpees to 6" reach
3 pHSPU 8"
250m row
10 burpees to 6" reach
3 pHSPU 8"
rest 2 min
x5

Splits in photo.  All hspu UB except first.  I came off wall on 2nd set of HSPU rep 2. Depth of hspu felt good.  

+
AD 90 sec @90%
AD 90 sec easy
x5
RPM averages in photo. 

PM-noon
7 min amrap:
1 deadlift 245#
200m run
2 deadlifts 245#
200m run
3 deadlifts 245#
200m run
4...

This was fun.  Finished round of 6 deadlifts with the run and did 3 of the 7 DLs. All UB.  Felt better as I went on with DLs off the floor. Video of last 5 minutes...Lloyd's tail wag everytime I come in the door is probably the most entertaining part. 

2/26

Another 9 hour night!  Throat felt better this morning than it has in 5 days.  Still scratchy but not nearly as sore.  

AM
20 min AD Z1
20 min hs walk, kb windmill, TGU's
20 min AD Z1

Done.  Subbed log clean work and a few overheads for middle section as per Corey's recommendation to work on T-spine.   

PM
hike Z1-really short then to yoga for an hour with Joe Taft-lots of opening of the front side. It was exactly what I needed. 

2/23-24 Hang Clean PR 175lbs

2/23

Off-In bed for 10.5 hours (9p-7:30a)  Slept a good amount of that, but still waking up quite a bit with scratchy throat and some upper respiratory stuff that is especially irritating at night. 

Beautiful day.  Hiked with Corey & dogs ~70-80 minutes. 

2/24

Opened the gym for the 5 & 6a classes today so I went to bed at 6:30p last night to get 9 hours (7-4a).  Sore throat continues.  

7AM
A. Back squat @30X1; 2-3x6; rest 3 min

3x165, 175, 185, 190, 2x195, added gear-shoes, knee sleeves & belt then went up to 200 for 3. 

B. Snatch from mid thigh + snatch; 1.1x5; rest 2 min

(65/85) 95, 105, 110, 115, 120.  Only had one miss during warm-ups at 85.  Otherwise feeling good. here. 

MT Session 8-8:30

9a

C. DB one arm row @31X0; 3-4x3; rest 1 min btw arms

(3x30, 4x40) 4x45, 50, 55
Mondays tend to be one of my most time consuming training days.  Monday evenings at the gym tend to be busy & I find it distracting to focus on my training and not be pulled away to coach at some point.  As well, my Monday afternoons typically consist of recovery from the morning and energy conservation for whatever is to come in the pm.  I generally don't totally enjoy this piece of it week after week.  So Sunday I looked at the schedule for Monday and decided to get all my training done before I went home for the morning.  It worked beautifully.  

Mid-morning nap on yoga mat in back room ~45 minutes of down time

PM-11am 
A. Hang power clean 2,2,1,1,1; rest 90 sec

2x 145, 155, 1x 165, 170, 175-squat.  Sorry for lack of video editting.  My phone memory is getting worse and worse that there is not enough space for any editting if I have more than 1 video not deleted. 

+
EMOM for 20 min
odd - 3 wall walks  32-22s faster as I went on. probably not the pretties plank positions off the floor however. 
even - 5 TnG deadlifts 205#  ~10s/set.  felt fairly tough & slow off the floor 
+
14 min amrap:
150 wall balls  30/20 sets of 15ish sometimes a couple more and perhaps a few sets of a couple less. Took 7:30 on this piece.  Shoulders were limiter.  Used 9' target/14lbs since it's didn't say and 9 is what it's been in the open for these types of workouts. 
250 double unders 50/30ish...sets were pretty solid relative to what I've been doing on DUs volume workouts in recent weeks/months. finished DUs at 12:10 
amrap muscle-ups

Only did 1 single in warm-up but then was able to lead it off with a set of 5 which is the most consecutive I've done in weeks...guess my shoulder isn't broken afterall, then a set of 2?  maybe it was 3...can't recall.  singles from there.  No misses.  11 total. 

Felt really good...getting my groove back.  :) 

Training 2/22 -195lbs Mostly a Paused Front Squat :)

2/22

Photo-bombing Lloyd on Jan. roadtrip. 

Sleep so-so.  ~9:30/10-5:30a.  Sore throat still lingering particularly in mornings accompanied with some delicious phlegm.  Left foot feels bruised on bottom since hike yesterday. 

7am

A. Front squat @21X1; 3,2,2,2,1; rest 2 min

3x151lbs (using kg plates),2 x 161lbs, 170, 180, 1x 195lbs.  Don't often do 15lbs jumps when I'm in new PR territory, but the 180 felt good so I tested it.  Worked out for me even though the pause felt  a lot longer in my head than it looked on video.  Dawn perhaps said it best when she called it a "hesitation squat".  lol 

B. Clean 1,1,1,1; rest 2 min
151lbs,161lbs, 166, 171lbs -bladder the limiter. 

Had an 8:40 vet appointment with Hoka so didn't have time to finish. Gym was bustling by the time I returned so chatted with folks until got back to training around 11:30. Had 2 pieces of ham with am recovery shake following first part. 

+
For time:
30 TGU 1.5pd

Maybe I've done a 62lbs TGU once upon a time, but otherwise 1.5p is nearly my max.  Started on Left as that's the most challenging and the first rep took 32s.  Whew.  It was a grinder with lots of stability focus.  No missed reps.  A little bit of clicking in the left shoulder when positioning wasn't perfect, but not too bad.  4th & 5th digits of left hand went numb with 4 reps to go.  They stayed that way until into the afternoon. 21:14 total. 

Rested ~20 minutes after TGUs.  Forgot Nanos and went with lifting shoes over the Chucks I've worn to the gym as I've never worked out in this pair of Chucks.  Did a few box jumps & PCs to warm-up but that was all.  Wanted to get on with it. 

+
15 min amrap:
9 burpees to 6" reach
12 power cleans 65#
15 box jumps 20"

7 Rounds + 9+12+10.  
Best I've felt in a workout like this in weeks-months...more than anything felt like my lungs and mind are getting back under me.  Was more relaxed going into it and while it wasn't an all out top end speed the pace was consistent start to middle and able to pick it up at the end.  Went UB on power cleans about every other set.  When I broke it was with 2-4 reps left & just wasn't committed to being UB with them. Otherwise consistent movement and rotations with a couple misses on box jumps.  Paused on top of box.  Rebounding didn't feel great, but it was there.  My feet were the most annoying part throughout as I had to focus on continually wiggling my toes to keep my feet from feeling like they were going numb.  
I didn't stop to mark rounds or anything, but glanced at the clock after each round and this was whatI can recall: 
1:58
3:51
5:45
748ish
950ish
1150ish
13:38
+9+12+10 

+ ~90-100 minute afternoon hike with great weather & company!

Training Friday 2/20

Decent Sleep 8:30-4a.  Woke up with mild sore throat and feeling slightly run down.

Coached 5a class.

2/21

8AM

Quick set of 15-20 push-ups, 1 set of HSPUs and started. 
12 rounds for time:
6 hspu
300m row
100m run  was pouring the rain outside so ran a loop around the gym dodging people as needed.  

3 Rounds ~6:51

6 Rounds ~ 13:50ish (~700)

9 Rounds @ 20:35 (~6:45)

12 in 27:17 (~6:42) 

HSPUs easy & fast.  Row pace average ~2:00-2:02 ?? 

12:30 PM

Tired by this point in the day, but wanted to get it done and have afternoon off from gym.  Evening dinner plans with Mom.  

Spent ~30 minutes warming up but it was half-hearted and didn't get myself "hot" enough...no sweat or high breathing.  Hip pop and pull-up rhythm was lacking as a result.  12 min amrap:
30 power snatch 85# 3/3/2....singles. Shoulders were feeling funky at start again probably due to less than optimal warm-up.  ~3:40ish for 30
20 CTB chin ups  4/3s & 2s... finished ~500
20 power snatch 95# 3 doubles then singles finished ~800
30 CTB chin ups did the 30 in 4 sets which was less sets than the 20...starting to feel the rhythm again.  finished ~9:50. 
10 power snatch 105# All singles finished in 11:45
amrap CTB chin ups 1 set of 10 then time.  Finally feeling my BF cycle again at the end.  It's been awhile since I've done anything other than strict C2B as I've been babying my shoulders.  On a positive note shoulders felt good following and no clicking throughout. 

Camera phone cut before I even got through the first set of power snatches.  Really going to have to find another source for the Open workouts. 

Afternoon hike ~40 minutes in boots that I don't normally hike with and left sole of midfoot was bothersome afterwards.  

Wed/Thursday Push-Press PR @ 165lbs & Pronated Pull-ups # 64lbs

Wed: Stayed up til almost 10p Tuesday night, as I didn't need to set an early morning alarm.  Never feel as refreshed as when I go to bed early.

2/19

AM
20 min AD Z1 done with first 4 minutes ski erg as all ADs in use for class
5k row Z1 done.  felt good.  other than the mental bore of rowing. splits on photo.
20 min AD Z1 10 minutes.  short on time. covering a shift. 

PM
hike Z1 yep, shorter hike ~20-30 minutes this afternoon.  back to gym for evening shift.  missed yoga this week.  

2/20

MUCh better sleep.  Prioritized early bedtime and slept 8p-5a.  Glorious! 

AM
A. Back squat @10X1; 55% 1rm; 2 reps; 10 sets; 40 sec rest

done @ 130lbs didn't feel as explosive as last week, but load was heavier.  vid of set 9

B. Thruster 115#x4 EMOM for 8 min done felt good 13-15s 

video of set 8

C. Wtd pronated chin up @21X0; 1,1,1,1; rest 2 min

(20lbs, 37lbs), 46lbs, 55lbs, 60lbs, 64lbs.  Pronated PR. 

PM
A. Snatch grip deadlift + snatch pull; 1.1x3; rest 2 min

145, 155, 165lbs.  Pulls felt awkward tonight.  Trying to work on hitting extension and immediately beginning to pull under.  Takes me awhile to adapt to new movement or new piece of movement. 

B. Deadlift TnG 225#x3 EMOM for 6 min  done, felt solid. 
C. Push press 2,2,1,1,1; rest 2 min (85, 105, 115, 125lbs all x 2-3 TnG) 2 x 135, 145 TnG, singles @ 155, 160, 165lbs.  Videos of 160 & 165lbs. All PRs!  Felt great & was tempted to attempt 170, but 15lbs over previous best is a good day. 

My FB post regarding this PR:

Feeling stoked! Last week I hit my old push-press 1rm for a double at 150lbs. Last night I added 15lbs to that old 1rm & hit 165lbs! 

As I'm about to conclude my 7th year of training in the good ole sport of fitness I'll tell you that 15lbs gains don't occur (for me at least) regularly. 

I also find it amusing to acknowledge that summer of 2010 after my 2nd CF Regional appearance I maxed my back squat at 160lbs. I would have not imagined the possibility of exceeding that in a push-press less than 4 years later!
Much appreciation to the awesome coaching & life guidance out of theOptimum Performance Training team as well as my incredible communityCrossFit Asheville & for all that continually encourage me to turn dreams into reality!
Keep showing up and you'll amaze yourself with what is possible! Onward!

How a Fitness Community Builds Resiliency

This awesome Ted Talk was shared with me by a client. 
Here are some of the key points and my take-aways: 

The top 5 regrets of the dying from studies done in Hospice facilities: 

1. I wish I hadn't worked so hard.  
This doesn't necessarily mean quit your job, but practice to work as effectively as possible.  Not sure how?  Check out one of my favorite resources: Brian Tracy's Psychology of Achievement. 

2. I wish I had stayed in touch with my friends.  
A quick meaningful email or text can be an awesome pick-me to those who cross your mind from time to time.  More so a card or letter via snail-mail are pleasant surprises too!  

3. I wish I had let myself be happier. 
I also read this as, "I wish I hadn't been so hard on myself."  I'm guilty of it too, and everyday I hear individuals put themselves down.  I'm working to have appreciation for all the abilities I DO have rather than focusing on what I have not done.  It's a fine balance to continue to want to achieve more & love where you are in the moment.  Did you realize improving your openness to accept compliments can improve your self-esteem?


4. I wish I had had the courage to express my true self.  

5. I wish I had lived a life true to my dreams instead of what others expected of me.  

The speaker goes on to discuss the top 5 points from those who experience Post-Traumatic Growth:

1. My prioritizes have changed.  I am not afraid to do what makes me happy. 

2. I feel closer to my friends and family. 

3. I understand myself better.  I know who I really am now. 

4. I have a new sense of meaning & purpose. 

5. I am better able to focus on my goals and dreams. 

Check out how those compare to the top 5 regrets of the dying.

Those of us without any trauma can build 4 areas of strength for resiliency too!  Check out how being part of a supportive fitness community is a great way to develop the 4 areas of resiliency:

1. Boost physical resilience by essentially being active and avoiding long bouts of inactivity. Show up for your exercise program and do so consistently.  If you sit at a desk consider setting a timer to get up every 10 minutes for 5 seconds to raise your arms up overhead and reach for the sky! (Go ahead, take the 5s to do it now!) 
(See this Ted Talk about posture & power poses!) 

2. Create mental resilience by attacking a small challenge (ie. count backwards from 100 by 7s) without giving up, or create small challenges within workouts. One rep, one step at a time.  Small challenges can include deciding to do one more rep than the initial goal before resting. 

3. Emotional resilience- "the ability to provoke powerful, positive emotions like curiosity or love when you need them most.  ie. feelings felt when you see a baby or baby animal" and/or spend time cuddling a dog.  

Without pets or babies in your life?  Many local shelters are regularly accepting volunteers to help with dog walking & other tasks needed to care for the animals.    

4. Social resilience-improve strength from friends, family, community.  More so than creating a space for "competitive exercise" fitness communities world wide are filled with welcoming individuals of all ages & abilities with goals & dreams unique to each person.  

I have much gratitude for the fitness community here in Asheville as well as the support I feel from my OPT  family and those I have had the opportunity to meet within the greater fitness community world-wide.  Health & fitness is an integral part of our existence.  If you have not found a supportive community to help support your goals go take the first step towards doing so today! 

2/18 Muscle-up Day.

2/18

Sleep 930/10ish-430ish.  Men's Alpine Downhill & the Bode Miller recorded coverage kept us up later than normal.  Energy feels good today.  Woke up excited to train which I have not experienced in a long time.  Unrelated to Bode Miller, but more related to recently practicing some "shame resilience" & in turn feeling heard.  Yes, sometimes I feel shame over training and not feeling worthy. It leads to a lot of questioning.  I'm working on trusting the process and my path...

8AM
15 cal AD
4 bar muscle-ups
8 burpees to 6" reach
15 cal AD
4 bar muscle-ups
8 burpees to 6" reach
rest 2 min
x5

4:28 AD intervals: 1:10, 1:10 (16)

4:07: 1:10, 1:05 

4:12: 1:10, 1:10 (16)

? clock got reset. AD:1:00 & 1:20
4:07, forgot AD
All MUs UB each set. Felt strong. 

+
AD 90 sec @90%
AD 90 sec easy
x4

1. 62-66 RPM Ave 64

2. 61-65 RPM Ave 63

3. 61-68 RPM Ave 65

4. 63-69 RPM AVE 66 

112 Cals
1230PM
5 min amrap:
1 deadlift 235#
1 muscle-up
2 deadlifts 235#
2 muscle-ups
3...

Through Rnd of 5 + 6 DLs + 1 MU. 

Although I was tentative and other than the round of 2 they were all singles.  I didn't have any misses and my shoulder didn't bother me at all during or even after.  In recent weeks the MUs have been immediately irritating my shoulders and causing discomfort following the training sessions.  Progress.  I've been utilizing the Gravitron a lot in warm-ups and I think it's making a big difference to not give too much stress to the shoulder at once but warm into it.  
While I avoided any rips my hands are sensitive coming back after nearly 2-3 weeks of limited barbell work.  Such a baby with picking up any heavy barbells or hanging from the pull-up bar at the moment.  

2/17 Training Mid-Thigh Snatch 115

2/17
Sleep 9/930-430a. Good AM energy.  Didn't feel a need for coffee first hour or so.  Drink it b/c it's delicious.  :) 

730AM
A. Back squat @30X1; 3-4x5; rest 3 min

In nanos, no belt or knee sleeves.  

4x165, 175, 180, 185, 190 (video) 

Coached the 8am class. 

Had a manual therapy session at 9;30 and didn't get back into training fast enough to warm back up for snatch and finish.  So played with some gymnastics and dips to tire out the shoulder a bit.  Bar MUs and bar dips are not irritating to my left shoulder, but ring dips and ring muscle-ups light it up.  Played with a few kipping pull-ups & BF pull-ups.  Been awhile since I did any of these.  All felt pretty solid. 

10AMB. Snatch from mid thigh + snatch; 1.1x4; rest 2 min

These felt great today.  Speed under bar felt solid.  Thought I was going to have a perfect session, but I had that thought too soon & missed my last snatch.  Did one more to end on a good note.  

65, 85,95, 100, 105, 110, 115-F last set. Videos of 105-115. 

C. DB one arm row @31X0; 4-5x3; rest 1 min btw arms

5x40, 45, 50. (video) 

Hour afternoon walk with Corey & dogs.  Relaxed in bed for about 45-60 minutes.  Would say I fell into a light sleep, but nothing deep. 
415PM
A. Hang power clean 2,2,2,2,2; rest 90 sec

Did a bunch of sets here for warm-ups: 

65, 85, 95, 105, 115, 125, 135, 145, 150, 155, 155, 160. 

+
EMOM for 18 min
odd - 3 push press 140#
even - 10 TnG deadlifts 140#

Push-press did not go my way here today.  140 is my 3 rep Push-press max from 10 days or so ago.  I was optimistic and gave it a go, but wasn't the most successful. 

Min 1: 1F

Min 3: 3

Min 5: 2F

Min 7: Dropped to 135-F 1st rep

Min 9, 11, 13, 15, 17 all @ 125lbs x 3 which felt moderately tough but doable. 

DLs were done ~14s per set.  Not super fast there. +

Coached 5:30p clas sand then warmed up for this: 
9-1 ladder for time:
ring dips  
10m HS walk in between sets

16;25

Didn't get all the ring dips UB.  9/8/7 broken.  Not irritating if I keep the rings in tight to my body, but have little to no coordination with it to add a kip in there. Did a HS walk after the 1 RD as well.  Good HS walk practice for me.  It's been awhile.  

Rest Day Hike & Thoughts

Beautiful sunny Sunday hike 90-100 minutes through the deep snow that will be gone soon with temps in the 50s & 60s through the week.  Some great company with friends that I rarely share time with outside the gym.  All athletes of various forms there were a couple of key conversations leading into the Open.

We're about 10 days out from the announcement of the first workout for the 2014 CrossFit Season.  So like clockwork this is the time of year when I start to freak out a bit and question everything.

I'm not sure if Games level Athletes worry about the Open (although Talayna admits to burpee anxiety), but for me as a 5 year Regional athlete the Open gives me jitters.  All the unknowns and what-ifs.  What if I have an off week?   What if it puts me too far back and I do not qualify?  Then what?  Then who will I be?

Well, it's obvious when I start talking about it.  While it's easy for me to attach it to my self-worth, in the end I'll still be me.

One of the ladies I was talking with today identified how she attached her self-worth to success in races and the highs that come with that when you're "winning".  However, it's the lows that come with the disappointments that are hard to face.

I can definitely relate to this.  Sometimes it's even a matter of feeling more positive about myself when training is going well and frustrated when it's not.

She then asked, "How do we avoid this?"

Honestly, I'm not yet entirely sure, but talking about it and having awareness around it seems like the right first step.

From there my next thought is that whole issue of attachment.   Or rather simply making the decision to not have attachment to the outcome.  I realized that I simply need to decide to show up and trust that I will do the best I can in that moment.

Saturday 2/15 175lbs Pause FSx3

2/15

A. Front squat @21X1; 2-3x5; rest 2 min

150, 155, 160, 165, 175 x 3 (video...pause questionable especially the frist rep). Felt great!

 
B. Clean 2,2,1,1; rest 90 sec
145, 155 x 2, 165 (video), 175x1(video)

+
For time:
5-4-3-2-1
rope climb
400m run in btw sets
13;45
Ran indoors 10x40m each set
12' rope + Took about about 90 minutes to rest & procrastinate for this one. Had a really tough time getting myself to want to do this one.  To be real I never did get myself to want to do it, but I did it vs going home without doing it, as that was definitely on my mind. 

12 min amrap:
3 burpees to 6" reach
5 toes to bar
7 thrusters 65#
Was taking splits on my phone: Phone started turning off somewhere about midway to the end each round.  
1. 49s
2. 1:00
3. 1:10
4. 1:11
5. 1:13
6. 1:18
7. 1:08
8. 1:20
9. 1:06
10. 55
11. 48 
+ 1 burpee 
All UB just slow to pick up the bar and transition.  
HR 160 at end.  In other words, low. 
Had a random left knee zingy pain on the eccentric of thrusters the last 4-5 rounds.  Not a limiter by any means but was just noticing it.  It started the first rep after I had a zingy feeling through my left shoulder during one of my reps of TTB. The shoulder thing was only was rep of the whole thing but the knee feeling persisted, never worse just there & still there a little bit now with air squats.  Random body feelings.  Sometimes I'm too aware of my body.  

After the workout I found this booklet next to Hoka's bed.  It made me smile.  Hoka is inspiring future authors.   "How to be a bog lover."  :) 

2/16

Off