Sleep ~10p-430a Took awhile to fall asleep last night. HRV didn't work for me this morning. The RR wave was blinking red & green like xmas lights.
AM Training @ 8a
A. Power snatch off high blocks: build to max
53, 63, 73, 83, 88, 93, 93, 98F. Did 93 twice as I wasn't sure about the depth. Hard to tell from video. Missed @ 98 & called it.
B. EMOM Pwr Sn TnG x 5 @ 55% 1RM x 10 min
Hit a new power snatch max on Saturday from the hang. 113lbs x 3 which was a 10lbs power snatch PR. Used 63lbs today. Focused on not being so tentative in my set up, but rather just ripping the bar off the ground & moving. Sometimes I set up for even lighter loads one hand at a time as if I'm doing a max effort. From there focused on not moving feet & being efficient with breathing/movements. Felt good.
13s/10/10/10/9/9/9/9/9/9s
C. Weighted chin up mixed grip 1-2 reps x 4. Rest 3 minutes
warm-up 3x15, 25, 35lbs. Then 2x45lbs, 2x53lbs, 1x62lbs, 1x67lbs (barely) 5 lbs PB.
Video here.
45 minute hike in the afternoon & an hour nap before heading back to the gym.
PM
30 hang cleans & 135#
50 pistols
2k row
for time.
This is the 2nd workout from this year's regionals, but done in reverse fashion. I had estimated that it took me ~4:25 to finish the cleans in May. It was my goal to finish them in under 3 minutes today. Finished right around 2:40. Split it up like into 11, 5, 5, 5, 4. Could have rested a bit less between sets most were 10-20s.
Pistols were constant but probably slower than when I was pacing against others. Today this took ~2:20. Did 51 as my unsupported leg touched the floor on one.
Row was tough to get into. My rear felt asleep the whole time as if I'd been in the car for hours on a road trip.
Splits were 2:08.2, 2:11.2, 2:08.4, 2:03.7 for an 8:31.4 total. I think I rowed somewhere around 8:45 overall when I lead off with the row in May. I definitely had a lot left in the end. Need to learn to dig it in sooner than the last 150m or so when I finally started pulling sub 2:00 pace.
Overall time 13:56.
Wednesday, October 31, 2012
Monday, October 29, 2012
10/29/12 Back squats, HSPU, Muscle-up
Sleep up to bed around 8:15 probably asleep around 9:30. Woke up around 4:15 then light sleep in & out until 5:15. HRV was crazy this morning with a 138. Only did one reading due to time. Energy levels feel good.
Training @ 11:30a
A. Back squat @ 30x1; 5, 3, 2, 5, 3, 2. Rest 4 minutes. NO MISSES!
w/u 45x10, 95x5, 125x5, 155x3. Then 165x5, 175x3, 185x2, 175x5, 185x3, 195x2.
Rest 2 minutes (3 by the time I changed shoes)
B1. TnG hang squat cleans @ 95lbs x 10. Rest 30s 30s, 35s, 30s
B2. AMRAP HSPU in 90s. Rest 3 min x 3.
Set 1: 11, 5, 4, 4: 24
Set 2: 15, 5, 2, 1: 23
Set 3: 10, 4, 3, 4: 21
These didn't feel great. Came off wall early on first set not knowing how to go about it, but then went amrap-1 to start 2nd set & the 2nd set of 5 was quite slow. Last set tried doing shorter faster sets, but didn't really help me out much. These need a lot of work.
C. 4 Muscle-ups EMOM for 10 minutes.
Min 1: 4ub
Min 2: 2F, 2
Min 3: 2, 1F
Min 4: off
Min 5: 3F
Min 6: 2F
Min 7: 2F
Min 8: 2F
Min 9: 2F
Min 10: 2F
Min 11: 3
Min 12: 1F
Min 13: 3
31 muscles-up in 12:13 which is a 30 MU PR (from last wk) & did a total of 40 attempts with no rips.
Took the 4th minute off hoping I could get back to 4 reps in the 5th, but then took an AMRAP EMOM approach until I had 40 attempts. I got back to 3UB the last few minutes when I shortened my kip a bit. Still need work on lock out at top of dip.
Training @ 11:30a
A. Back squat @ 30x1; 5, 3, 2, 5, 3, 2. Rest 4 minutes. NO MISSES!
w/u 45x10, 95x5, 125x5, 155x3. Then 165x5, 175x3, 185x2, 175x5, 185x3, 195x2.
Rest 2 minutes (3 by the time I changed shoes)
B1. TnG hang squat cleans @ 95lbs x 10. Rest 30s 30s, 35s, 30s
B2. AMRAP HSPU in 90s. Rest 3 min x 3.
Set 1: 11, 5, 4, 4: 24
Set 2: 15, 5, 2, 1: 23
Set 3: 10, 4, 3, 4: 21
These didn't feel great. Came off wall early on first set not knowing how to go about it, but then went amrap-1 to start 2nd set & the 2nd set of 5 was quite slow. Last set tried doing shorter faster sets, but didn't really help me out much. These need a lot of work.
C. 4 Muscle-ups EMOM for 10 minutes.
Min 1: 4ub
Min 2: 2F, 2
Min 3: 2, 1F
Min 4: off
Min 5: 3F
Min 6: 2F
Min 7: 2F
Min 8: 2F
Min 9: 2F
Min 10: 2F
Min 11: 3
Min 12: 1F
Min 13: 3
31 muscles-up in 12:13 which is a 30 MU PR (from last wk) & did a total of 40 attempts with no rips.
Took the 4th minute off hoping I could get back to 4 reps in the 5th, but then took an AMRAP EMOM approach until I had 40 attempts. I got back to 3UB the last few minutes when I shortened my kip a bit. Still need work on lock out at top of dip.
10/28/12 Rest Day
 |
| One of the farms where we get our meat! |
Sleep ~900p-7:45am which was really like 9am with the clocks falling back last night. Couldn't believe that I slept almost 12 hours! Felt great. HRV was amber at 85.9.
Low key day. Was going to do a longer hike, but then it was just Julie and I so we decided to keep it shorter and walked about 70 minute.
They are calling for a storm tonight so it is probably the last weekend that the leaves will be on the trees!
Sunday, October 28, 2012
10/27/12 Halloween Throwdown
Sleep ~9:30-5a. Woke up several times in the night. HRV was 108 this morning. I took that as a sign that my body was eager to knock out today's workouts.
Woke up hungry so had 20gP/20gC shake when I got to the gym @ 7am. Forgot to take BCAAs this morning before the workouts.
Perhaps the shake was a bit too much, as then I felt full & started procrastinating about when to get going...once you start there is a time period within which you have to finish & particularly for the 2nd workout I wanted an empty stomach. Corey did a good job of switching me into gear with a simple, "just pick up the bar & start lifting". He is getting much better at knowing when to give me a hug & when to just encourage me to get to work. :)
Event #1: 3 rep hang snatch 63lbs, 83lbs, 93, 98, 104, 109 F on 2nd rep, 109, 113, 114, 118, 121, 123 F on 2nd rep & called it. Whew! When I failed on the 2nd rep @ 109 the first time I threw it behind me so I knew I had it. However, I certainly didn't expect to go much above it. My old hang snatch 1RM was 113lbs so I surprised myself today.
Rest 10 minutes
Event #2: 30 thrusters @ 65#, 400m row for time. 2:41 UB thrusters in ~56s then to the rower. I could have transitioned more aggressively. I went ~95% effort on the row. I forgot to go back & check my row time, but pace was b/w 1:52-1:54 for majority of it.
Rest 20 minutes
Event #3
5 RFT: 9 wall facing burpees to 6" reach, 12 power cleans @ 65lbs, 15 wall balls 14#/9'
Just took a constant movement, everything UB, steady pace approach. Opted to step up & down for all the burpees as the wall facing was awkward & didn't feel like I gained much from jumping.
Felt a bit woozy on my 2nd round during the burpees, but then I got my bearings & was feeling great in the 4th & 5th rounds. I felt like I could have maintained that output for 10+ once I found my groove. My goal was sub 10 & I was admittedly checking in with the clock at the end of each round to see if I was on pace.
Pace per round was approximately:
1 1:46, 2 2:05 (the round I felt most off), 3 1:55, 4 1:51, 5 1:45. Overall time was 9:25.
Had a couple hours of coaching after these events & then Corey & I went for a big feeding at a local BBQ joint & walked the dogs for an hour at Bent Creek. No Z1 running today! :)
Woke up hungry so had 20gP/20gC shake when I got to the gym @ 7am. Forgot to take BCAAs this morning before the workouts.
Perhaps the shake was a bit too much, as then I felt full & started procrastinating about when to get going...once you start there is a time period within which you have to finish & particularly for the 2nd workout I wanted an empty stomach. Corey did a good job of switching me into gear with a simple, "just pick up the bar & start lifting". He is getting much better at knowing when to give me a hug & when to just encourage me to get to work. :)
Event #1: 3 rep hang snatch 63lbs, 83lbs, 93, 98, 104, 109 F on 2nd rep, 109, 113, 114, 118, 121, 123 F on 2nd rep & called it. Whew! When I failed on the 2nd rep @ 109 the first time I threw it behind me so I knew I had it. However, I certainly didn't expect to go much above it. My old hang snatch 1RM was 113lbs so I surprised myself today.
Rest 10 minutes
Event #2: 30 thrusters @ 65#, 400m row for time. 2:41 UB thrusters in ~56s then to the rower. I could have transitioned more aggressively. I went ~95% effort on the row. I forgot to go back & check my row time, but pace was b/w 1:52-1:54 for majority of it.
Rest 20 minutes
Event #3
5 RFT: 9 wall facing burpees to 6" reach, 12 power cleans @ 65lbs, 15 wall balls 14#/9'
Just took a constant movement, everything UB, steady pace approach. Opted to step up & down for all the burpees as the wall facing was awkward & didn't feel like I gained much from jumping.
Felt a bit woozy on my 2nd round during the burpees, but then I got my bearings & was feeling great in the 4th & 5th rounds. I felt like I could have maintained that output for 10+ once I found my groove. My goal was sub 10 & I was admittedly checking in with the clock at the end of each round to see if I was on pace.
Pace per round was approximately:
1 1:46, 2 2:05 (the round I felt most off), 3 1:55, 4 1:51, 5 1:45. Overall time was 9:25.
Had a couple hours of coaching after these events & then Corey & I went for a big feeding at a local BBQ joint & walked the dogs for an hour at Bent Creek. No Z1 running today! :)
10/24-10/26/12
10/24/12
Active rest day with two ventures into the woods. A short 20 minute climb in the morning & another hour in the afternoon. As always, the dogs are loving it!
Planned for yoga in the evening, but didn't make it.
10/25/12
End of morning by the time training happened. HRV was amber today which seemed weird to me, as sleep was good, but well...perhaps the thing knows more than I acknowledge.
I've done very little work off blocks and this was incredibly awkward. I didn't know where to generate any power from.
Had some conditioning work as well, but that didn't happen. Some personal stuff going on & ended up walking/running @ Z1 in the woods for about 90 minutes. Definitely more running than walking.
10/26/12
An extra rest day. No success with an HRV reading this morning.
Ran/walked the 5 miles into the gym this morning. Took me 60:35. Ran ~45 minutes total. Felt really good. Had light pack on my back & it was a beautiful morning. I felt extremely centered & grateful upon my arrival. Definitely a different feel than the 7 minute drive on the highway.
In the afternoon went to the trails at Bent Creek with Corey & the dogs. Walked majority with a bit of running...probably ran total of 15-20 minutes out of the 60.
Will sleep well tonight!
Active rest day with two ventures into the woods. A short 20 minute climb in the morning & another hour in the afternoon. As always, the dogs are loving it!
Planned for yoga in the evening, but didn't make it.
10/25/12
End of morning by the time training happened. HRV was amber today which seemed weird to me, as sleep was good, but well...perhaps the thing knows more than I acknowledge.
A. Back Squat - build to a tough double fast 5x95, 5x135, 3x165, 2x185, 2x195, 2x205, 1x210 F on 2nd. Got greedy here.
B. Squat Clean off high blocks - build to a tough single - rest as needed
83, 103, 123, 128, 133F, 133, 138F, 138. called it. I've done very little work off blocks and this was incredibly awkward. I didn't know where to generate any power from.
Had some conditioning work as well, but that didn't happen. Some personal stuff going on & ended up walking/running @ Z1 in the woods for about 90 minutes. Definitely more running than walking.
10/26/12
An extra rest day. No success with an HRV reading this morning.
Ran/walked the 5 miles into the gym this morning. Took me 60:35. Ran ~45 minutes total. Felt really good. Had light pack on my back & it was a beautiful morning. I felt extremely centered & grateful upon my arrival. Definitely a different feel than the 7 minute drive on the highway.
In the afternoon went to the trails at Bent Creek with Corey & the dogs. Walked majority with a bit of running...probably ran total of 15-20 minutes out of the 60.
Will sleep well tonight!
Wednesday, October 24, 2012
Training 10/22 & 10/23/12
Monday:
Sleep ~8hrs. Good. Forget exact. HRV 96.7/green, Fuel 110gF, 120gC, 140P: 2050cals total
Min 2: 5, 5
Min 3: 5, 5
Min 4: 5
Min 5: 4, 5
Total: 44
MIn 2: four singles
Min 3: four singles
Min 4: five singles
Min 5: four singes
Total: 19
Min 2: 4, 4
Min 3: 3, 3
Min 4: 3, 2, 2
Min 5: 2, 2, F
Total: 30
I didn't exactly know how to approach the thrusters. I attempted 5 reps every 30s. I'd complete the 5 in about 13s & rest the remaining 17s. This worked for the first 2.5 minutes & then I took longer to get back to the bar & finished the 6th set of 5 at the end of third minute. During the 4th I only hit one set of 5. Then in the 5th minute I finish the last set of 5 as the 5 minutes expired.
On a positive note this was the first time I felt like I could breath during the bottom of the thruster at this load. In the past it was all I could do to complete one rep at this weight, or at least that is how it felt...next to impossible. Definitely feel myself getting stronger, but much work to do on learning my engine.
Took me awhile to feel ready for the snatches although I was probably ready before I realized, as I didn't have any misses. I also didn't attempt any TnG.
No misses until the very end on HSPU. Would come off the wall when the press got a little tough at the top, as I was fearful of how long I'd have to recover if I did take myself to failure with these guys. This is only the second time I've ever done HSPUs to deficit.
+ 60 minute hike
Ate some pork belly mid-morning that was a bit too fatty for my stomach to think about doing KBSs. So I headed home for the afternoon, did some work & laid down for a short nap. Then Corey came back with me in the evening.
5:15pm
First did this workout on May 24th, 2012 in 13:19. Ring dips were limiting factor today & then. KBS definitely felt easier today than previously, but dips are limiter. Lose coordination of kip when tired & not confident with it when fresh. Should have been more aggressive with dips from start. Told Corey after, "I was afraid I would burn out so I came down." He was very right in pointing out that THIS is the time to test when I will & won't "burn out" vs doing it in competition. I'm better at being more open to his coaching tips. :)
Sleep ~8hrs. Good. Forget exact. HRV 96.7/green, Fuel 110gF, 120gC, 140P: 2050cals total
8AM
Row 5K easy out of bed. Stopped @ 7 & 14 minutes for ~20 seconds to stand & stretch my midback.
Noon
A1. back squat @ 20X1; 10 sets of 3 @ 120#; rest 45 sec b/t sets done, smooth
A2. strict mixed grip chin ups @ 1010- amrap (-1) x 10; rest 45 sec 12, 9, 7, 7, 7, 6, 7, 6, 6, 7. Alternated which had was supinated, which was pronated each round.
+
for reps:
5 min thrusters - 95#
Min 1: 5, 5Min 2: 5, 5
Min 3: 5, 5
Min 4: 5
Min 5: 4, 5
Total: 44
5 min squat snatch - 95#
Min 1: two singlesMIn 2: four singles
Min 3: four singles
Min 4: five singles
Min 5: four singes
Total: 19
5 min HSPU kipping on paralettes - 2-3" deficit
Min 1: 5Min 2: 4, 4
Min 3: 3, 3
Min 4: 3, 2, 2
Min 5: 2, 2, F
Total: 30
On a positive note this was the first time I felt like I could breath during the bottom of the thruster at this load. In the past it was all I could do to complete one rep at this weight, or at least that is how it felt...next to impossible. Definitely feel myself getting stronger, but much work to do on learning my engine.
Took me awhile to feel ready for the snatches although I was probably ready before I realized, as I didn't have any misses. I also didn't attempt any TnG.
No misses until the very end on HSPU. Would come off the wall when the press got a little tough at the top, as I was fearful of how long I'd have to recover if I did take myself to failure with these guys. This is only the second time I've ever done HSPUs to deficit.
+ 60 minute hike
Tuesday:
Sleep: ~7hrs ~10p-5a + 20 min afternoon nap, HRV 95.1/green, Fuel 185gF, 180gC, 185gP: 3100cals total
Sleep: ~7hrs ~10p-5a + 20 min afternoon nap, HRV 95.1/green, Fuel 185gF, 180gC, 185gP: 3100cals total
AM out of bed fasted
615am
AirDyne:
30 sec @ 90% aerobic
30 sec @ 50% aerobic
x 20 sets
6.19 miles/232 cals (110 cals @ halfway). Felt good.
11:30 am
EMOM:
EMOM:
3 PS TnG tough - 6 minutes 93lbs
4 TnG PS moderate - 5 minutes83lbs
5 TnG PS light and fast - 4 min 63lbs
Didn't feel much pop from my hips today. Would have liked to go a bit heavier on the first set of 3s, but felt questionable on warm up & sets didn't feel super coordinated. May be tired from Sunday's long hike.
Didn't feel much pop from my hips today. Would have liked to go a bit heavier on the first set of 3s, but felt questionable on warm up & sets didn't feel super coordinated. May be tired from Sunday's long hike.
+
5:15pm
21,18,15,12,9,6,3 rep rounds for time:
KBS - 53#
Ring Dips
10:00First did this workout on May 24th, 2012 in 13:19. Ring dips were limiting factor today & then. KBS definitely felt easier today than previously, but dips are limiter. Lose coordination of kip when tired & not confident with it when fresh. Should have been more aggressive with dips from start. Told Corey after, "I was afraid I would burn out so I came down." He was very right in pointing out that THIS is the time to test when I will & won't "burn out" vs doing it in competition. I'm better at being more open to his coaching tips. :)
+ 30 minute hike
Acknowledging My Values
When I first arrived in Arizona at the end of September I attended the OPT CCP Life Coaching Level 1 course for the second time. I knew there had been some changes to the course since the first time I took it so I wanted to check out the latest experience. It was hands down the best seminar I have ever attended. Granted, it quite possibly could have been due to the timing of all other factors in my life, but nonetheless it was awesome!
One of my favorite aspects was the addition of a feminine voice with Sharon Prete presenting along side James. Yes, CrossFit courses have female instructors, but they are not presenting on their own material (at least not at the courses I attended, as I cannot speak for present day). This was the first time that I have attended a fitness related course that had a female instructor who presented her own material. It was awesome! Yes, I'm biased as a female, but being that the male coaches have numerous female clients I feel they benefited just as much if not more than the ladies in attendance.
There were multiple portions of the weekend that expanded my paradigm as a coach with various considerations to take when working with a large variety of individuals. From a personal perspective I most benefited from the exercise we did Sunday afternoon on values.
We were asked to write down our top three values at the top of the page. From there we answered multiple questions ie. how do you spend your money, your time, your energy, what dominates your thoughts, what do you most often talk to yourself about, what goals stand out in your life that have stood the test of time, and so forth. And while it probably comes as no surprise to many of you, perhaps maybe even those of you whom I have never met, but training was hands down my number one value with education/personal development and my business pursuits rounding out my top three.
So why was this such an eye-opener for me??
I realized how uncomfortable I am admitting to others that training is my number one value. I feel guilt around it. I feel I am not "good enough" to put such a high value on it.
Yep, there it is. That whole self-worth issue. Anyone else struggle with this one? Well, if so know you're not alone!
In the weeks since I've been working on embracing my number one value...training and more so letting go of the guilt around it. I get stuck on the fact that I feel I should value something that generates income or something that is most often mentioned as a high value to others....family. However, just because my husband, mother, sister or nephew do not regularly come up in my values it doesn't make me a "bad wife, daughter, sister or aunt". It just is what it is.
Furthermore, my highest value has nothing to do with making a living and far more to do with loving life! It's what I love to think about & what keeps me excited to get out of bed every single day. I have been awe-struck by athletes since childhood. I spent much of my childhood active & playing but never feeling very confident about anything involving athletics. (I'll save the back story for another day.) The important issue here is that I have continued to pursue fitness & athletics throughout my life. Once I realized that I CAN do far more than I ever thought possible well quite simply I started living in pursuit of discovering just how much more.
While I have goals...like the obvious of qualifying to the CrossFit Games and bigger dreams from there like having the opportunity to travel the world to compete in CrossFit, but personally it's not about the end result. Truly, it's about the journey.
I want to keep training for the rest of my life. When I first started working with James I told him it was my goal to qualify to the CrossFit Games even if it doesn't happen until I'm a Masters Athlete. In a bit of a confused tone he asked, "how old are you?" as I was 15 years from being a masters CrossFit athlete at that point. But that's just it...that is the point. I love doing this & I'll say it again, I want to keep training for the rest of my life!
In my present athletic life, as a distance runner, I became over-eager. I started to experience results & got locked into the "more is better" mindset to the point that I became extremely over-trained & burnt out. Because of this experience I was extremely hesitant to even begin competing in CrossFit. (Again, a post for another day.) I was enjoying life as a coach & gym owner at that point & didn't want to destroy that enjoyment. However, I definitely felt that inner burn to know. I had been watching videos what I could do and well I'm still learning today.
In one of my journals from 2010 I wrote, "All I want to be when I grow up is a professional CrossFitter. I think it's the closest thing we have to present day superheroes."
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