Monday 9/10/12
Sleep ~9p-6a. Didn't take cough suppressant & didn't wake up in the middle of the night with any major episodes. Coughing returns this morning & throughout day, but less severe.
Monday @ CF 480
A. Back squat 3 sets of 5. 5x158, 168, 178lbs. Rest 3:30-4 minutes Pecs what feels like clavicular fibers are crazy tight today. Had to grip wider than normal & it still felt tight.
B. Front squat 3 sets of 3. 3x133, 143, 150lbs-UGLY last rep @ 150! Rest 3-3:30 minutes
C. 1 arm DB OH WL x 20 steps (switch @ 10). Rest 60s. 20, 30, 35, 40lbs
Tuesday 9/11/12
Travel home to AVL. Sleep: ~8:30p-3:45a
Coughing persists, but seems to be improving.
Corey went to the gym when we got home. I didn't feel like being at the gym, but then I was inspired to do a little bit of running when I was home. With the dogs still away I decided to do laps around the block changing directions each time which has some fun hills! Rested ~6 minutes b/w each effort standing at the high counter top answering emails/programming. Felt REALLY good.
1. 3:10 ~70% effort
2. 3:10 ~70% effort
3. 2:56 ~80% effort
4. 2:59 ~80% effort
5. 2:39 ~90/95% effort
6. 2:34 ~90/95% effort
7. 2:59 ~80% effort
8. 2:59 ~80% effort
All the odds were run in one direction & the evens in another. Focused on good technique & making it appear effortless. Checked HR following the 90/95% efforts & I was around 180 BPM, but able to walk around & chat with minimal discomfort. Getting more comfortable with elevated HRs. Was the perfect number of sets as I felt a loss of "spring in my step" over the last one. Definitely glad it was a "cool down" effort vs a tough effort.
Walked to dinner an hour or two later.
My facebook status during these runs was, "Oh how I do still love to run intervals. It's like reuniting with your first love." I realized during the workout that running intervals was one of the first experiences I had that allowed me to feel confident as an awkward teen. Perhaps I will elaborate on another day.
Wednesday 9/12/12
Sleep ~9:30p-5:30a. Wonderful afternoon nap of ~ 90 minutes. Feeling pretty good considering just came back from west coast time. No middle of the night coughing.
Coaching 6:30-8:30 & 10:30-noon
Training @ 8:30
A. Press 3x5 83lbs, 88lbs, 93lbs x 3. Rest 10s no go. Rest 1 min x 2
B. 1-3 UB strict HSPU ladders x 3. 45s/1:55/3:40. Was going to do 5 rounds, but not feeling it.
C. 20 minutes of:
odd minutes 1 C&J 133 for first 8 then 138, 143
even minutes 2 UB MU 2, 1F, 1F, 2, 1F, 2, 2, 2, 2, 2. Took a bit to get my rhythm.
D1. NGHP 31x1; 6-8 33, 43, 48x8 no pain! MUCH better here.
D2. BTNP 30x0; 6-8 43, 48, 53x6.
Thursday 9/13/12
Sleep In bed @830p, could have been 11p by the time I fully fell asleep hard to say. Up at 4a. Energy OK.
Warmed up with rowing intervals from SHE.
Row 3 sets of 350m with 3 minutes rest (1:24.8, 1:22.8, 1:21.3)
B. 3 minutes @ 80%
Dus 20 UB
KB snatch 5/arm @ 35#
Rest 1 min
Wall ball x 10 UB (14#/10’)
Reverse ball throw 50ft
Had more planned but called it as I had a coughing fit during the 1 minute rest.
11am 40 minute hike with muts
Another incredible afternoon nap of ~90 minutes.
This weekend I'm going into the lion's den in Raleigh for the Outlaw Training Camp. Should certainly provide more opportunities for learning & an interesting experience to say the least. If you have any idea of the essence that is Rudy Nielson then you probably get my gist.
Thursday, September 13, 2012
OPT Athlete Camp weekend
Sleep Solid. Slept 10+ hrs. Still coughing, but sleep is good.
Friday AM
Build to a max power clean in 8 minutes: 153-158-163-168F, 168F, 158, 168, 173F, 173F
Rest 2 minutes to change loads
Max rep power cleans in 8 minutes @ 90% of A.
Min 1: 7 reps, @ 3:30 20 reps, 4:30 24 reps, 6:00 30, 7:00 34. Missed last rep in 8th minute.
PM
250m row
4 rounds of
5 KBS (1.5 pd)
5 burpees
250m row
3:44. Significant coughing post-wod all through the evening. Walked across street from hotel to CVS where I purchased some sleep-aid, cough suppressant. It only seemed to make it worse, as I woke up several times in the middle of the night with coughing fits. Able to quickly fall back asleep.
Cool down 25 minutes on air dyne
Sleep ~9p-6a
Saturday AM
7 minute AMRAP of
7 thrusters @ 53#
4 pull-ups
135 reps
All UB sets & good rhythm on pull-ups. Too slow to get back to the bar especially after Max called the 2 minute mark (as in 5 minutes to go) & I was expecting to be closer to half way. Need to change my mindset. I was fine, but hurting more than I'm used to & need to get excited about how much time I have left to knock out reps instead of dreading how much time is remaining.
PM
100m 90# prowler push for time 42s Tried to go aggressive but not full out from the start & press the whole way through. Was expecting burning/"hurt" to set in much sooner, but it wasn't bad. Got tough the last 10-20m but still able to move through.
~40-60 minutes
3 sets of:
Airdyne for max distance
rest 1 min
Was nervous for this one, but got myself mentally in a good place beforehand. Just looked at it as "3 minutes of work". Had my eyes closed for probably 58-59 of the 60s for each set. Just tried to focus in & plug. Tried to keep my energy in close & tight vs the tendency to start rocking torso/head all over the place.
Results in miles: .42, .37, .39
The after effect was something I have never experienced. My quads were burning like crazy the last 20-30s on the final minute & had to stand up off the seat the last 10-15s to keep anything going. When I got off the bike the burning in my quads seemed to increase over the next 2-3 minutes. I kept moving around, but it was definitely intense. Good times.
Coughing continued post airdyne.
Sunday 9/9/12
Night time coughing fits. Ugh.
10 min Z1 Row ~2100m
Monday, September 10, 2012
Training 9/6/12
Sleep 930p-430a. Took some time to fall asleep. Tired upon waking.
Afternoon @ OPT ~1:30 west coast time
A1. Back squat @31x2; 5x125lbs, 5x135lbs, 5x145lbs.
A2. Weighted pull-up @ 22x0; 2-3 reps x 5 sets. 35# x 3, 45# x 3, 53# x 2, 53# x 2, 45# x 3
B. 5RFT
20 ft Handstand walk
10 Toes to bar
5:23
Afternoon @ OPT ~1:30 west coast time
A1. Back squat @31x2; 5x125lbs, 5x135lbs, 5x145lbs.
A2. Weighted pull-up @ 22x0; 2-3 reps x 5 sets. 35# x 3, 45# x 3, 53# x 2, 53# x 2, 45# x 3
B. 5RFT
20 ft Handstand walk
10 Toes to bar
5:23
Wednesday, September 5, 2012
Training 9/5/12 Hang clean PB
Sleep In bed by 8 but probably not asleep until 930/10ish. Up at 4:15a.
Coaching 5a-8a.
I first noted a sore throat on Saturday, August 26th which was the week after I returned from vacation. That lasted on & off for a few days & then it turned into this lingering cough. The dang cough is still lingering. My energy/motivation levels have been up & down over this time. Sleep not as ideal & up until Labor Day I have been eating ice cream almost daily for much of the month of August. I had told myself after Regionals that I was going to eat as I felt (which still mostly means quite well, as I don't like how I feel when I eat like total crap) through Labor Day & re-access from there. Well, other than lack of sleep it seems that this annoying cough/drainage in the back of my throat may be related to irritation from the dairy as I was noticing it more so at the end of the evening after ice cream or cheese. Today I took the cream back out of my coffee as well & will be doing all I can to optimize sleep & all other stressors in my life going forward, as I have some busy weeks coming up & want to be able to get in some quality training. I've left out some quality sessions due to low fatigue in these past weeks. It's good that I'm listening to my body, but it's better to put myself in a position that I have the energy/motivation to hit the tough workouts & then I don't have the mental/emotional stressor of guilt associated with missing some key workouts.
With all that said I missed out on rowing today as the coughing was worse...all day long instead of just at night. But I did hit a hang clean PB. This is the 2nd time this month that I was power cleaning (today hang power cleans) & I was able to stand up the squat when I caught it deep! Finally gaining some strength/confidence with my squatting!
Training @ 8:30
A. 12 minutes to a heavy HPC triple: 83, 103, 123, 133, 143, 153x3. End of time. Felt super smooth @ 153 so I threw 5# on each side & went for a single!
B. EMOM for 6 minutes with 90% of A (the triple). Used 138lbs. Had about 10 minutes from the hang clean single until I started this, as I was talking with clients & the first few sets felt tough, but then I got back in the groove. No misses.
C1. BTNP @ 3211; 4-6 reps. Rest ~30s 45, 50, 55, 60lbs all x 6. Pecs/triceps still super sore from Murph. Some R ant shoulder discomfort bring the bar back to my shoulders on all except the final set @ 60lbs.
C2. NGHP @ 31X1; 4-6 reps. Rest 2-3 minutes. 30, 35, 40, 45lbs x 6. No pain! Finally
I am adding back in some behind the neck pressing as when I was warming up for some snatching last week & attempted to strict press the 15kg bar off my back in a snatch width grip I could barely do it & it elicited some of my shoulder pain. Relative to my clean my snatch is rather low & has been much slower to progress. Plus I always feel weaker trying to jerk/press from behind the neck. I've had some chronic right shoulder issues since high school summer softball league that was then injured my first year of CrossFit (2007) when I jumped up on the bar & attempted a bar muscle up with zero warm-up hanging out in the gym. I felt something painful at that point & was quite limited for a few months. In recent years I can go months/years without even thinking about it, but more recently with less sleep particularly it will talk to me. So long story short this is why I'm trying to do some of the less glamorous but necessary lifts when I find certain weaknesses.
The NGHP was painful at 22-28lbs a few weeks back so I'm finally seeing a bit of progress there!
D. Deadlift: 5x195lbs, 5x210, 5x220lbs
Afternoon nap then ~70 minute hike with Corey & dogs @ Bent Creek.
Off to Scottsdale, AZ in the morning for some weekend training/learning at OPT!!
Coaching 5a-8a.
I first noted a sore throat on Saturday, August 26th which was the week after I returned from vacation. That lasted on & off for a few days & then it turned into this lingering cough. The dang cough is still lingering. My energy/motivation levels have been up & down over this time. Sleep not as ideal & up until Labor Day I have been eating ice cream almost daily for much of the month of August. I had told myself after Regionals that I was going to eat as I felt (which still mostly means quite well, as I don't like how I feel when I eat like total crap) through Labor Day & re-access from there. Well, other than lack of sleep it seems that this annoying cough/drainage in the back of my throat may be related to irritation from the dairy as I was noticing it more so at the end of the evening after ice cream or cheese. Today I took the cream back out of my coffee as well & will be doing all I can to optimize sleep & all other stressors in my life going forward, as I have some busy weeks coming up & want to be able to get in some quality training. I've left out some quality sessions due to low fatigue in these past weeks. It's good that I'm listening to my body, but it's better to put myself in a position that I have the energy/motivation to hit the tough workouts & then I don't have the mental/emotional stressor of guilt associated with missing some key workouts.
With all that said I missed out on rowing today as the coughing was worse...all day long instead of just at night. But I did hit a hang clean PB. This is the 2nd time this month that I was power cleaning (today hang power cleans) & I was able to stand up the squat when I caught it deep! Finally gaining some strength/confidence with my squatting!
Training @ 8:30
A. 12 minutes to a heavy HPC triple: 83, 103, 123, 133, 143, 153x3. End of time. Felt super smooth @ 153 so I threw 5# on each side & went for a single!
B. EMOM for 6 minutes with 90% of A (the triple). Used 138lbs. Had about 10 minutes from the hang clean single until I started this, as I was talking with clients & the first few sets felt tough, but then I got back in the groove. No misses.
C1. BTNP @ 3211; 4-6 reps. Rest ~30s 45, 50, 55, 60lbs all x 6. Pecs/triceps still super sore from Murph. Some R ant shoulder discomfort bring the bar back to my shoulders on all except the final set @ 60lbs.
C2. NGHP @ 31X1; 4-6 reps. Rest 2-3 minutes. 30, 35, 40, 45lbs x 6. No pain! Finally
I am adding back in some behind the neck pressing as when I was warming up for some snatching last week & attempted to strict press the 15kg bar off my back in a snatch width grip I could barely do it & it elicited some of my shoulder pain. Relative to my clean my snatch is rather low & has been much slower to progress. Plus I always feel weaker trying to jerk/press from behind the neck. I've had some chronic right shoulder issues since high school summer softball league that was then injured my first year of CrossFit (2007) when I jumped up on the bar & attempted a bar muscle up with zero warm-up hanging out in the gym. I felt something painful at that point & was quite limited for a few months. In recent years I can go months/years without even thinking about it, but more recently with less sleep particularly it will talk to me. So long story short this is why I'm trying to do some of the less glamorous but necessary lifts when I find certain weaknesses.
The NGHP was painful at 22-28lbs a few weeks back so I'm finally seeing a bit of progress there!
D. Deadlift: 5x195lbs, 5x210, 5x220lbs
Afternoon nap then ~70 minute hike with Corey & dogs @ Bent Creek.
Off to Scottsdale, AZ in the morning for some weekend training/learning at OPT!!
Tuesday, September 4, 2012
Training 8/30/12-9/4/12
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| Sam's Knob |
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| Sunday's Big Dawg Pack! |
Forget exactly...not a whole lot. Bit of bench & reverse ball tossing.
Hike
Friday 8/31/12
A. Power snatch: 98lbs EMOM for 8 minutes. Felt solid.
B. Back squat 5x175lbs, 3x185lbs, 1x195lbs. Rest 5 minutes b/w. High bar first two sets then low bar 195lbs.
Saturday
Sleep less than ideal In bed by 10p but not fully asleep til probably close to midnight. Up @ 6;15. Definitely sleepy.
A. 10 min to heavy single C&J: 83, 103, 123, 133, 143, 153. Time. Jerk not super crisp on last one. Otherwise good.
B. Single leg bounding, triple jump practice. Feeling eh.
C. Row intervals. 5 sets of 50s @ 500m PR rest 6min
1. 221m/1:53.1 ave (damper @ 3.5)
2. 224m/1:51.6 ave (damper @ 5 for remaining)
3. 226m/1:50.6 ave
4. 224m/1:51.6
5. 219/1:54.1 lost focus
Coach 8:30-12:30
12:30
A1. Deadlift deload sets. Rest 30s (working regular grip...feels so weak.)
1. 5 x 155lbs
2. 5x165lbs
3. 5x175lbs (bar wanting to slip out of fingers, but held on)
A2. Ring dip AMRAP -2/3
1. 12
2. 13
3. 12
Rest 90s
Took 20-30 minutes flat on my back outside. Was a hectic morning at the gym with Corey & many of other coaches out at Garage Games competition.
To the woods solo with the muts. 90 minutes some short run bursts throughout as I felt. Incredible quiet day.
Sunday September 2, 2012
Sleep midnight-8a
2.5hr hike @ Sam’s Knob with CFA Hiking group!
Stayed out of the gym today. Some days it’s what my body/mind needs.
Monday September 3, 2012
Sleep ~9p-4a.
Coaching 5/6a-11a
Training @ 11a fasted
A. Back squat 15 sets of 2 @ 110lbs. Rest 40s, Rest 60s after 5th & 10th. Felt really good
B. Murph by myself
1st mile 6:50
20 rounds of Cindy in ~22 minutes. Really poor.
All pull-ups UB BF felt good
Push-ups were main limiter broke into 6 & 4 by 3rd round. Little mental focus, desire to push.
Squats steady.
2nd mile ~7:20 upper body super tight first 400-600m
Overall time: 36:17. My husband did it earlier in the day in 35:16. Good for him, but this is not a workout he should beat me in. My UB pushing endurance was the limiter as both of my miles were faster than his.
60 minutes barefoot hike @ WWC
Tuesday September 4, 2012
Sleep ~930p-5:45a More sore than I have been in a long time
Coaching 7:30-8:30a
Warm up with 100 cals on the Airdyne @ Z1.
Spent about an hour trying to get loose in order to do some TnG power snatches, but my arms are stiff & right shoulder is not feeling in a good position. So no go on that. I have a strong dislike for mobility work & only do as little as I need to so I know I’m stiff when I do so much of it.
A .Front rack reverse lunge; 6-8/leg x 3. Rest 60s b/w legs. 103lbs, 108lbs, 113lbs all by 8
B. Annie 6:50 50, 40 UB trip on 30, & 10 breathing totally fine just lost focus. 34s improvement from last November.
Wednesday, August 29, 2012
Wednesday 8/29/12 Regionals 2011 Workout #3
Sleep: In bed around 8:45 asleep by 9:30p up by 6:30 ~15 minutes before alarm.
Feeling good today.
Training @ 8:30
21-15-9
Deadlifts @ 205
Box jumps @ 24"
21: 15/6 deads
15: 9/6
9:9UB
warmed up to 225x3. Warm up felt heavy @ both 205 & 225 which made me a bit nervous for the workout, but when I went back to 205 at the start of the work out it moved well. Felt like I was getting slow to stand, but watching the video I probably did have 21 straight. I didn't have the confidence for it with how I felt on the warm-up, but next time I will not let how I feel on the warm up dictate the workout.
It's a bit frustrating that it appears the CF Games does not keep archives of previous years' results. I remember looking up the 2011 regional workout results prior to the start of the 2012 Open back in Jan of this year, but now I am unable to locate anything. (Does anyone know where I could possibly find the results??) This is a bit frustrating as I do not have record of my time from this workout elsewhere. I feel 100% confident that it is better. My memory feels like I was mid-upper 6 minute or 7 minute range.
Mentally today was light years better. I was terrified of the 205lbs in 2011. I was a bit intimidated today during the warm-up, but did a good job of staying with it & focusing in on me. Granted, I didn't have anyone else around me to compare to or worry about, but this is probably the first workout in a long time that I did not continually look at the clock. In fact, I didn't look at all until I finished.
Box jumps were also much better as I didn't have a rebound for 24" in 2011. You can see a brief portion of the first time I did this workout & some of my negative thinking I went through during here.
90 minutes of coaching, some manual therapy and then...
3 sets of:
20 cals on Airdyne
3 rope climbs (15')
15 GHD sit-ups
Rest 3:30
Goal: faster over each.
Set 1: 20 cals in 56s 2:37 overall
Set 2: 21 cals in 50s 2:35 overall
Set 3: 20 cals in 46s 2:17 overall -faster transition from AD to rope climbs.
Felt good.
More manual therapy after this. Thank you Dawn!
Headed for an afternoon hike with dogs, nap & then a 90 minute yoga class tonight. It's another great day!!
Feeling good today.
Training @ 8:30
21-15-9
Deadlifts @ 205
Box jumps @ 24"
21: 15/6 deads
15: 9/6
9:9UB
warmed up to 225x3. Warm up felt heavy @ both 205 & 225 which made me a bit nervous for the workout, but when I went back to 205 at the start of the work out it moved well. Felt like I was getting slow to stand, but watching the video I probably did have 21 straight. I didn't have the confidence for it with how I felt on the warm-up, but next time I will not let how I feel on the warm up dictate the workout.
It's a bit frustrating that it appears the CF Games does not keep archives of previous years' results. I remember looking up the 2011 regional workout results prior to the start of the 2012 Open back in Jan of this year, but now I am unable to locate anything. (Does anyone know where I could possibly find the results??) This is a bit frustrating as I do not have record of my time from this workout elsewhere. I feel 100% confident that it is better. My memory feels like I was mid-upper 6 minute or 7 minute range.
Mentally today was light years better. I was terrified of the 205lbs in 2011. I was a bit intimidated today during the warm-up, but did a good job of staying with it & focusing in on me. Granted, I didn't have anyone else around me to compare to or worry about, but this is probably the first workout in a long time that I did not continually look at the clock. In fact, I didn't look at all until I finished.
Box jumps were also much better as I didn't have a rebound for 24" in 2011. You can see a brief portion of the first time I did this workout & some of my negative thinking I went through during here.
90 minutes of coaching, some manual therapy and then...
3 sets of:
20 cals on Airdyne
3 rope climbs (15')
15 GHD sit-ups
Rest 3:30
Goal: faster over each.
Set 1: 20 cals in 56s 2:37 overall
Set 2: 21 cals in 50s 2:35 overall
Set 3: 20 cals in 46s 2:17 overall -faster transition from AD to rope climbs.
Felt good.
More manual therapy after this. Thank you Dawn!
Headed for an afternoon hike with dogs, nap & then a 90 minute yoga class tonight. It's another great day!!
Tuesday, August 28, 2012
Training Tuesday 8/28/12
Sleep In bed by 7:15 probably asleep by around 8:30-4:30a
Coaching 5:30-8:30
Training @ 10. Despite better sleep last night feeling tired today.
A1. Press Deload wk: 65x5, 70x5, 75x5
A2. SA DB High-pull @ 31X1; 8-10/a x 3. Rest 2 minutes 12lbsx10, 15x10, 20x9R (mild pain), 20x7L (ant shoulder pain)
B. Front rack reverse lunge 8-10/leg x 3. Rest 60s b/w legs
75x10, 95x10, 105x10B (tough last set)
C. 75 T2B for time.
20, 10, then sets of 5 the rest of the way. 3:29. Down from 4:51 in December 2011!
D. 100ft handstand walk for time. 6:04 2:30 @ halfway-tired arms-definitely need some more work here.
Planning for a hike, nap & then intervals on the track later today, as I get to sleep in tomorrow.
Short afternoon hike with the dogs & Corey @WWC. ~20-30min.
Afternoon reading & nap would estimate ~20 minutes of each. Didn't pay attention to time & woke up without an alarm. Good light nap.
6pm @ track
400m EZ run warm up then...
2 sets of
200m run 47s (goal was 45s for all 200s except for cut downs at end)
200m walk ~2:15 for all recovery walks unless otherwise noted
200m run 44/45s
200m walk
800m run (3:02 was goal-splits of 45, 1:32, :19, 3:02)
200m walk ~2:30
200m run 42/43
200m walk
200m run 43/44
800m run (3:02 was again goal & splits of 46, 1:32, 2:18, 3:02)
200m walk ~2:30
then 4x200m cut-downs. As in the previous intervals the goal was to run relaxed with no strain/grunt efforts but this time to increase speed over each. 200m walk recovery in ~2:15 for all
42/43, 40/41, 38, 36/37. Felt really good. Was tempted to keep going, but called it for the day.
2:30 walk to car for cool down.
Energy is obviously better, but I still have an annoying cough & some yummy phlegm in my throat.
Coaching 5:30-8:30
Training @ 10. Despite better sleep last night feeling tired today.
A1. Press Deload wk: 65x5, 70x5, 75x5
A2. SA DB High-pull @ 31X1; 8-10/a x 3. Rest 2 minutes 12lbsx10, 15x10, 20x9R (mild pain), 20x7L (ant shoulder pain)
B. Front rack reverse lunge 8-10/leg x 3. Rest 60s b/w legs
75x10, 95x10, 105x10B (tough last set)
C. 75 T2B for time.
20, 10, then sets of 5 the rest of the way. 3:29. Down from 4:51 in December 2011!
D. 100ft handstand walk for time. 6:04 2:30 @ halfway-tired arms-definitely need some more work here.
Planning for a hike, nap & then intervals on the track later today, as I get to sleep in tomorrow.
Short afternoon hike with the dogs & Corey @WWC. ~20-30min.
Afternoon reading & nap would estimate ~20 minutes of each. Didn't pay attention to time & woke up without an alarm. Good light nap.
6pm @ track
400m EZ run warm up then...
2 sets of
200m run 47s (goal was 45s for all 200s except for cut downs at end)
200m walk ~2:15 for all recovery walks unless otherwise noted
200m run 44/45s
200m walk
800m run (3:02 was goal-splits of 45, 1:32, :19, 3:02)
200m walk ~2:30
200m run 42/43
200m walk
200m run 43/44
800m run (3:02 was again goal & splits of 46, 1:32, 2:18, 3:02)
200m walk ~2:30
then 4x200m cut-downs. As in the previous intervals the goal was to run relaxed with no strain/grunt efforts but this time to increase speed over each. 200m walk recovery in ~2:15 for all
42/43, 40/41, 38, 36/37. Felt really good. Was tempted to keep going, but called it for the day.
2:30 walk to car for cool down.
Energy is obviously better, but I still have an annoying cough & some yummy phlegm in my throat.
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