Friday, September 30, 2011
Well, today is the last day of September and the deadline for the WOD Love's muscle up challenge. I went into the gym this morning very confident. I didn't immediately jump on the rings, instead I went ahead and started my strength WOD. As I was working on the Snatch Balance I was very appalled at how awful I am at that movement. I have a 125lbs Overhead Squat but a 45lb Snatch Balance was awful! Part of the problem, (aside from the fact that I haven't done this movement very much) is my arms. My forearms and my triceps are toast. I knew then that it wasn't looking like a very good morning for muscle-ups. BUT being the stubborn me that I am, I wanted to at least try. I gave it only 3 attempts and then my arms were aching so badly they were visibly shaking. They hurt so badly I wanted to cry, because of pain and frustration.
So, I felt defeated. The fact that I had PR'd my back squat today by 15lbs was overshadowed by my sense of failure on this one thing.
I feel like I just lost a race that I ran my ass off in. But, after a while, I stopped the self-inflicted beatings and reminded myself that tomorrow is another day.
My husband is back in town for the weekend and we all went out to dinner tonight. He is the reason my mood brightened considerably. I decided at dinner though, that I wanted to give it one more go. I mean, the day wasn't over yet, right?
When we got home, I didn't even go inside. We all stayed in the garage and I told my husband and my boys it would only take a minute. I was going to do it and then take a week off!
Oh my goodness! I came soooo close! What you can't see in the video above is the cause of my inability to dip out. My right wrist flipped over and I couldn't get it straight. I hung there as long as I could trying to flip my wrist over but then my wrist really started hurting and I began to fear I was about to injure my wrist. Damn it! I have NEVER been that close before! I have NEVER been able to get my head through the rings! And I did it tonight!!! Even if I didn't get that muscle-up, tonight I had a small victory! I really believe that if my arms were not as fatigued as they are, I would have had it. But right after this last attempt my arms began to spasm. My husband had to roll them out for me. Oh they hurt!
I waited one more hour and tried one more time, much to my husbands scolding, but after that very last go at it, I could tell I was pushing my limits. The last thing I want to do is give myself a stress fracture and then be unable to workout for the next few weeks.
As it is, the fatigue in my arms has already affected my overhead lifts this week. So, I am taking the weekend off and seeing how I feel by Monday. I will be smart about it. I missed this deadline for this challenge, but I will not miss my original one, October 16. I got this!
Today's Strength WOD
At the Oly-lift Cert this past weekend, I talked with Coach Burgener about my strength training and asked for his coaching advise. I explained to him that my goal is to get stronger with the Oly-Lifts. So, I am changing my strength bias up a bit.
Back Squat- Work up to a heavy single (175lbs-15lb PR!) then did 90% at 2 reps, then 85% at 3 reps, 3 sets
Front Squat-80%(115lbs)3 reps, 3 sets
Snatch Balance- this is a new movement so I worked on the skill 45lbs-45lbs-45lbs-65lbs(awful!), 45lbs, 33lbs
Muscle Up Work and Muscle Up Work
Day 25 of WHOLE30
Breakfast: 2 hard boiled eggs with almonds
POST WOD: Progenex
Lunch: Turkey burger (patty only), cajun spiced sweet potato wedges, crackling cauliflower (from Whole Foods-yum!!)
Dinner: Peeled Shrimp, Crab legs and broccoli
Thursday, September 29, 2011
Yesterday was my rest day, but usually on my rest day I will do something. Play on the rings, work on handstands, double unders just something! Not yesterday. It was very hard not to jump up on those rings but I really wanted to give my arms a full 24hours off, feeling confident that this was all I needed in order to jump up on those rings today and get that muscle up...yeah, you guessed it. Didn't happen.
I did work on it, but within minutes my forearms and triceps were screaming at me. I had been thinking it was my elbows, but today I realized that it is actually the muscles surrounding my elbows that is so sore.
To be this close, and to be too sore to work on this movement, well, I can't even describe my frustration! I just knew it was going to happen this week! :(
Tuesday after class, a few of us were hanging around talking and visiting and I was messing around on the rings. Coach Mark was watching me try to kip up there and he stopped me. He turned to everyone and asked them to come over to where we were so they could watch us for a minute. Then he asked me to get my false grip and just pull straight up, no kip. Ok, so I did. Then he did the same thing, but after he paused (where I paused) he went on into a dead hang muscle up.
He then asked everyone that was watching, "who got higher on the rings, Dawn or me?
They all said, surprisingly, "Dawn".
They said WHAT?!?!
Yeah, from a dead hang, I am pulling myself up higher than ever. Plenty high enough for a muscle up. The problem is that I get up there and can't figure out how to get my head through the rings.
After I finally realized that I really was getting high enough, I was ready to do it again. I felt my confidence completely shift. I knew I could do this!
I went to pull myself up again and my arms said "forget it!"
This was Tuesday. Yesterday I just coached, no WOD, no strength. REST.
Today, still no muscle up. I did work on the dead hang some more and Coach Mark gave me a buddy assist to go over into the transition by putting his hands on my hips and tilting me a bit forward. I thought he really pushed me through, but he said he barely did anything, that I did it mostly by myself. I AM SO CLOSE I COULD JUST SCREAM!!!!
But I had to stop because my arms started aching so badly.
I will roll them out tonight with a foam roller and hopefully, prayerfully it will happen tomorrow. I know you are sick of me blogging about this damn movement. Believe me, I am sick of it too, but I can't give up. I am obsessed with it!
3 ROUNDS of
3 minute AMRAP
3 Handstand Push ups
6 Slam Ball (all we have is a 12lb ball)
9 jumping squats
at the end of the 3 minutes, rest 1 minute then go to round 2 picking up where you left off.
Score 12 rounds + 7 reps
Wednesday, Day 23 of WHOLE30
Breakfast: 2 Hard boiled Eggs
Snack: Cashews and jerky
Lunch: Grilled Chicken Salad
Snack: banana with almond butter
Dinner: Meatloaf, butternut squash
Thursday, Day 24 of WHOLE30
Breakfast: 2 Hard boiled eggs with almonds
POST WOD: Progenex
Snack: Salmon and sweet potatoes
Lunch: Spaghetti Squash, mixed fruit
Dinner: Meatloaf, baked sweet potato with Cinnamon, green beans
Snack: Banana with almond butter and blueberries (ate too much fruit today.)
Tuesday, September 27, 2011
On Sunday I did that WOD with the ring dips and then worked on the muscle-up right after that and then again that afternoon. This, after doing snatches and clean & jerks all day for 2 days. (Why did I think I had taken 2 days off?!?)
Yesterday, coming back from the cert and being so excited for my "almost muscle-up", I jumped right onto the rings and worked some more. This morning, my elbows ached so bad it was all I could do to pull up on the rings.
I am very stubborn when I am so close to something, but today as I was working on my strength skill, I could hear Coach Burgener saying, "There's no such thing as over training, just under recovery"...hmmm, if the shoe fits, right?
I had to finally say "Uncle", and take it easy on my strength day. I wasn't getting the best out of it, so why push it? Train smart!
Even so, I felt a bit defeated today, although I know if I were my coach, I would be telling myself to take a few days off.
Snatch Grip Deadlift (using hookgrip)
5-5-5 (128lbs, 148lbs, 168lbs) -15lb PR
For Grind not time
Broad jumps 10 meters
as many broad jumps as it takes, perform that number of box jumps and pull ups
the score is total number of box jumps and pull ups
Front Squat: 60%,5 reps(85lbs),70%,4 reps(100lbs), 80%, 4 reps x 4 (115lbs)
Power Snatch:60%,5reps(50lbs),65%,4reps(55lbs),75%,4reps(65lbs),85%,4reps x 4(75lbs)
Power Clean: 75%, 4 reps (105lbs), supposed to have also done this at 85%, 4reps x 2 but elbows were really aching
Split Jerk: 60%, 5 reps. Didn't finish the rest of the rep sequence. It was about this time that I realized I was done. Should have also done 70%, 5reps, 85%, 5repsx3
Day 22 of WHOLE30
Breakfast: 2 hard boiled eggs, black coffee, 2 cups
Post WOD: Progenex
Lunch: Fuji Apple Chicken Salad (YUM!!)
Snack: Nuts, seeds and raisins
Dinner: Chicken, green beans
Monday, September 26, 2011
I can not begin to describe what an incredible experience this past weekend was. I learned so much and can't wait to coach this week.
Meeting Coach Burgener and being coached by him was awesome! Such a great guy.
So, now I am now Certified in the Olympic Lifts. Yay!!
Yesterday during lunch I did the WOD that I was going to do Friday. Afterwards I decided to work on my muscle up. One of the coaches there started helping me, and then another, and then another. Next thing I knew I was surrounded by coaches, all of them giving me ques. Most of them I already knew, but some were new ones and very helpful.
I almost had it!! I finally got the feel of the kip and I actually got through the rings! But I surprised the hell out of myself and slipped through.
Guys, it's gonna happen this week!!!
AMRAP 12 minutes of
2 strict pullups
4 ring dips
6 Handstand pushups
8 Clean and jerks, 85lbs
score-3rounds, 18 reps
This was probably NOT the best WOD to do after spending 4 hours on clean and jerks, but this was one of the WOD Love challenges and I have promised myself that I was going to do them all. I haven't missed one yet.
200 meter run
21 hand release pushups
21 Sumo Deadlift High Pull (58lbs)
300 meter run
15 hand release pushups
400 meter run
9 hand release pushups
Sunday, Day 20 Whole30
Breakfast: Scrambled eggs, oranges, grapefruit and pineapple
Lunch: Homemade chicken salad, banana
Snack: Turkey and raisins
Dinner: Meatloaf, broccoli and butternut squash
Monday, Day 21 Whole 30
Breakfast: 2 hard boiled eggs
Post WOD: Progenex
Lunch: Chicken Ceasar Salad with olives
Snack: Nuts and seeds and jerky
Dinner: Spaghetti Squash with ground beef and sauce
Saturday, September 24, 2011
I missed another day yesterday, but sometimes life just happens. I woke up yesterday ready to get my kids off to school, head to the gym, get my WOD in, teach my class, hit the road for Atlanta, find the CrossFit Atlanta, then head to my hotel, relax and do my blog.
That was the plan.
Well, my youngest woke up yesterday vomiting and with a fever. He was so pitiful! Bless his heart, he is always the one that gets sick! Luckily, my mom came over to take care of him so I could head to Atlanta. But I was so sad and stressed that I was leaving a sick child. Needless to say, I was just exhausted when I reached my destination.
I talked to him on the phone a few minutes ago and he sounded like he was much better. I think it was just a 24 hour bug.
So, no WOD yesterday.
and no WOD today although I did more squats today than I have done in a long time. I also worked on my snatch with Leah Polaski (2011 CrossFit Games Competitor) and coached by Mike Burgener. This is my idea of a dream come true. I am a nerd, I know. I have watched so many of his coaching videos and I've told my husband on a number of occasions how much I would love to be able to visit Mike's Gym so he could help me with my lifts.
I'll take these two days! :-)
Friday, Day 18 of Whole30
Breakfast: 2 fried eggs, 2 pieces of bacon, apple with almond butter and blueberries
Lunch: Left-over Boston Butt, spinach and butternut squash
Snack: Almonds, Larabar
Dinner: Grilled shrimp salad
Saturday: Day 19 of Whole30
had to use some serious restraint! I was so hungry after class, I wanted everything I saw, but I told myself I was way to close to the end to mess up now!
Breakfast: Scrambles eggs, 2 pieces of sausage, oranges, grapefruit and pineapple slices
Snack: 2 hard boiled eggs
Lunch: Chicken Salad, pineapples
Dinner: Salad, Broccoli, Grilled Chicken and Portebello Mushrooms
Thursday, September 22, 2011
Even though I may not have much to say from day to day, I promised myself, and those of you who are keeping up with this, that I would post everyday during the week. I wasn't too worried about yesterday though, since it was my rest day.
After I finish this entry, I am going to start packing for my Olympic Lift Certification this weekend. I can not begin to describe how excited I am! This is probably my favorite thing about CrossFit...Olympic lifts. I want to be better at them myself! You know, be able to snatch 165lbs, that kinds of thing. Most importantly I want to be the best coach I can be.
So here is a recap of yesterday and today. Oh, by the way! How many of you watched the CrossFit Games last night? Wow! Just WOW! The women are just incredible athletes! Ahh..one day!
Took a break from my strength sets and worked on a 1 rep max deadlift. I got a new PR at 225lbs! I think I could have gone heavier because that 225lbs seemed to come off the ground ALOT easier than I expected. But when I tried 235lbs, I lifted it maybe an inch. I KNOW it was in my head! But not because of fear. It was because my coach had told us to stop once we hit our PR. When I went for the 235lbs, I knew I wasn't "following instructions." I know that's it! Your head HAS to be in the right place! I can't wait to try this again in about 2 weeks.
10,9,8,7,6,5,4,3,2,1 Deadlift (65% of 1RM=135lbs)
1,2,3,4,5,6,7,8,9,10 Toes through Rings
alternate exercises and work in descending and ascending reps
Wednesday-Day 16 Whole30
Breakfast: 2 hardboiled eggs with almonds
Lunch: Cubed steak, broccoli and cauliflower
Snack: banana with almond butter
Dinner: Boston Butt (seasoned only), sweet potato
Thursday-Day 17 Whole30
Breakfast: 2 hardboiled eggs with almonds
Post WOD: Progenex
Lunch: Grilled chicken salad with tomatoes, cucumbers, olive and cabbage
Snack: Apple with almond butter and blueberries
Dinner: Left-over Boston Butt with butternut squash and spinach
Tuesday, September 20, 2011
15lbs weighted pullups. Two pullups every 30 seconds for 5 minutes
25 Thrusters, 65lbs
Time: 8:13 (Basically, this was Fran with 15 burpees thrown in! YUCK!)
Strength WOD (noon)
Back Squat- 60%, 5 reps (100lbs), 70%, 4 reps (115lbs), 80%, 4 repsx4 (135lbs)
Power Snatch- 60%, 5 reps (50lbs), 65%, 4 reps (55lbs), 75%, 4 reps (65lbs), 85%, 4 repsx2 (75lbs)
Power Clean-75%, 4 reps (105lbs), 85%, 4 repsx2 (115lbs)
Snatch Pull-95%, 3 reps (80lbs), 105%, 3 reps (90lbs)
I am happy to report that these lifts are getting easier. I am really looking for to doing my 1RM on these lifts at the end of this cycle.
EATING: Day 15 Whole30
Breakfast: 2 hardboiled eggs with handful of almonds
Post WOD: Progenex
Lunch: I kind of messed up. I met a friend for lunch and order brisket, fruit and spinache. I forgot to tell them no sauce on the brisket, but it really wasn't alot. Ooops!
Snack: Nuts, seeds and raisins
Dinner: Baked Lemon Pepper chicken with brocolli and butternut squash.
Dessert: Apple with almond butter.
Monday, September 19, 2011
If you were in my head Saturday, it would have sounded something like this, "I could have worked harder during FGB.", "I can't deadlift twice my bodyweight.", "I struggle daily with a 'sugar demon'", "I don't have six pack abs," and of course, "I can't do a freakin' muscle-up!" I just continued to tear myself down in my head.
I was told by one of my athletes, "I love the way you break down these movements so that I can see them in slow motion and in small parts. It helps to make it all click in my head."
Friday, September 16, 2011
So, I spent all day at the gym yesterday as each class came in and did FGB6. By the time I got home, I was just too tired to do anything but shower and fall into the bed.
Last year we did this and only 4 of us participated. This year, we had 16! Very exciting. The rest of the world is going to be doing this tomorrow, but we thought Mark, the owner was going to be out of town this weekend, so we scheduled it for Thursday instead. The really exciting part is that we had 2 brand new people come in and do it...their very first WOD ever. I LOVE IT!
I've never done just a Muscle Snatch. I have done a snatch from the hang position and a power snatch and a squat snatch, but not the muscle snatch, so I didn't have a 1RM to go by. It is different, that's for sure. I just started with a 33lbs bar and went from there.
Back Squat: 60% 5reps (100lbs), 70% 4reps (115lbs), 80% 4reps x 4 (135lbs)
Muscle Snatch: 60% 3reps (33lbs), 70% 3reps (43lbs), 75% 3reps (53lbs), 80% 3reps x 2 (63lbs)
Bench Press: 60% 5reps (60lbs), 70% 5reps (70lbs), 85% 5reps x 3 (85lbs)
Fight Gone Bad (afternoon)
1 minute per station for max reps
Wall Balls (14lbs)
Sumo Deadlift High Pull (53lbs)
Box Jumps (20")
Push Press (53lbs)
Row (for calories)
Score - 263. I beat my last score by 12 points. :)
Front Squat: 60% 5reps (83lbs), 70% 4reps (98lbs), 80% 4reps x 4 (113lbs)
Clean: 60% 5reps (83lbs), 65% 4reps (93lbs), 75% 4reps (103lbs), 85% 4reps x 2 (113lbs)
Snatch: 75% 4reps (65lbs), 85% 4reps x 2 (75lbs)
Rack Jerk: 60% 3reps (75lbs), 70% 3reps (90lbs), 85% 3reps x 3 (105lbs)
I was supposed to have done 6 sets of the last Rack Jerk, but my left shoulder is very sore. I started going to a chiroprator this week, so hopefully this will get better soon. He has also been working on my lower back and it is also sore from the adjustments, but the stinging pain is gone, so that's good.
Thursday (Day 10 of Whole 30)
Breakfast: 2 hardboiled eggs, 1 piece of canadian bacon, 2 cups of black coffee
Post WOD: Progenex
Lunch: Grilled chicken salad, unsweet tea.
Snack: 2 hard boiled eggs
Dinner: Grilled chicken breast with onions, side house salad
Today (Day 11 of Whole30)
Breakfast: 2 hard boiled eggs, 1 piece of canadian bacon, 2 cups black coffee
Post WOD: Progenex
Lunch: Grilled Chicken Salad
Snack: grazed on almonds and raisins
Dinner: Baked chicken, broccoli and cauliflower
I know, I have been on a chicken fix this week. What can I say? I love me some chicken!
Wednesday, September 14, 2011
One of my Facebook friends actually took 2 stills from this video to show me how close I am. I had no idea I was getting so high, but I can't get my head through. (Those are the two pictures at the beginning of my blog.) So close! Welcome to my frustration!
I do realize you can be a great coach without being a great quarterback, but it helps if you can demonstrate how you want them to throw that football! (Yes, I am a football coaches daughter). I HAVE to get this!
Today is day 8 of Whole30 and I feel great!
Breakfast: 2 fried eggs, 1 apple with 1 tblsp of almond butter, 1 piece of bacon
Lunch: Grilled chicken salad, unsweet tea
Snack 2: Nuts, seeds and raisins
Dinner: Baked Talapia, Baked Sweet Potato, Green Beans
Tuesday, September 13, 2011
Monday, September 12, 2011
If you are not from the south, you may not realize that here in Alabama the Beautiful, for the most part people, love iced tea & Bar-B-Q, are polite to strangers, say "Yes, sir" and "Yes, ma'am", can insult anyone as long as they follow it with "Bless her/his heart!", AND are either Alabama fans or Auburn fans.
I took the weekend off, but, as I mentioned before, today I start the 2 days on, 1 day off, 3 days on, 1 day off cycle.
Today I had a great day at the gym. I got a new PR on my double unders, 51 unbroken! I also PR'd my overhead squat, 125lbs - 2 reps. It was supposed to be a 5-5-5 but on the 3rd rep I lost it coming up out of the squat. I was still happy though, before today, my 1 Rep max was 120lbs! This is the first time I have been able to jerk 125lbs from the neck. Happy Day!!
5-5-5 Overhead Squat - 95lbs, 115lbs, 125lbsx2 then failed
Ground to Overhead 75lbs
Bar hops (jump over the bar and back=1 rep)
Disappointed with this WOD. Apparently I can't add. I thought I was doing this with 85lbs and was very happy with my lifts, thinking "Wow! This feels light!" Well, that's because it was only 75lbs! Yeah. 45 bar + 30lbs has always equaled 75lbs. Geez!
What surprised me on this one though, was that the bar hops just gassed me. I wasn't expecting that!
Day 5 Whole30
Breakfast: 2 fried eggs, 2 pieces of bacon, 1 apple, tablespoon of almond butter with a teaspoon of Applebutter (Cracker barrel has the most amazing applebutter. Only ingredients are apples and cinnamon! Yummy!)
Snack: Grazed on vinegar and salt flavored almonds all day
Lunch: left over beef stew
Dinner: Pork salad with cucumbers, tomatoes and green olives
Day 6 Whole30
Breakfast: "Dawn's Scrambled Eggs"- eggs scrambled with mushrooms, bacon, salsa, onion and spinach.
Lunch: Hamburger patty with salsa, grilled zucchini and squash
Snack: Apple with almond butter and blueberries
Dinner: Steak with baked sweet potato
Day 7 Whole30
Breakfast: 2 hard boiled eggs, 1 piece of bacon
Lunch: Left over scrambled eggs and hamburger patty with salsa
Snack: Larabar, raisins
Dinner: Meatloaf, cauliflower and steamed broccoli
Friday, September 9, 2011
BUT, during my last set of cleans, as I was pulling the second one, I felt my back twinge again, same place! Damn IT! So, I rolled it out with a ball and finished the set but the clean pulls just weren't happening for me today.
STRENGTH WOD (all percentages are based on 1RM)
Front Squat: 60%, 5 reps (83lbs), 70%, 4 reps (98lbs), 80%, 3 reps-4 sets (113lbs)
Clean: 60%, 3 reps (83lbs), 70%, 3 reps (98lbs), 75%, 3 reps(103lbs), 80%, 3 reps-3sets (110lbs)
Clean Pull: this was supposed to be 3 reps at 95% then 3 reps at 105%, but I could only do 2 at 95%. I was just too nervous about my back today. Me really hurting my back is NOT going to help me train. Train smart, leave the ego at the door!
Bench Press: 60%, 5 reps (60lbs), 70%, 5 reps (70lbs), 85%, 5 reps-3 sets (85lbs)
Spent about 20-30 minutes on just muscle-up progressions. Using my feet on the box and shooting my head through. Did 30 of these. Next week I will start working on transitions while sitting on the floor. Only 20 days left for the Muscle-Up challenge!
Day 4 of Whole30
Breakfast: 2 hardboiled eggs, 1 piece of canadian bacon
Post WOD: Progenex
Lunch: Left over Cabbage Stir Fry
Dinner: Paleo/Whole30 stew. Yum!!!
Dessert: banana with almond butter and blueberries.
Thursday, September 8, 2011
As always, I will be posting what I eat, but if there is a meal that you would like the recipe to, just let me know. I love to share!
Today was a great day but I am whooped! I have always stuck pretty true to the 5 days on, 2 days off schedule. That just works best for me...most of the time. But what I have discovered over the past two weeks is that I can't do these heavy strength days and keep a 5 day on, 2 day off schedule. Today, I really felt like I was only at about 75%. How does this help me?
I have gone pretty hard this week and today I really felt it.
After doing my strength training Tuesday and then that heavy WOD yesterday, my back is smoked! It is still really tight from those heavy deadlifts yesterday, but it's not a "Oh my God I've hurt myself!" pain, it just needs a rest day!
We were supposed to do our best 500 meter row today and I just couldn't give it my all with my back so tight. My best time is right at 2:00. Today it was 2:15. I was just too sore! So, I am going to finish out this week and next week, I will be going to 3 days on 1 day off, 2 days on, 1 day off schedule and see how that works.
Strength and Training
12 cleans (65% of 1RM=83lbs)
rest 30 seconds
max handstand hold
Score: 7:43 (PR by over a minute!)
I am pleased with my double unders during the WOD today, I only had to break up the 50 double unders, after that they were all unbroken. I still can't go fast on situps. The first round I was able to go hard, but after that, it was a struggle to keep the situps unbroken. I don't know why I can't go fast on the situps, but I guess I did go faster than last time, so I am happy with that.
This afternoon I went back up to the gym to work on Muscle-ups.
My coach took video of my muscle-up attempts and he is going to look at it at home and see if he can't figure out where I am getting stuck. He is as frustrated as I am. Have I mentioned that I have been working on these for over a year? This is getting a bit ridiculous!
I did about 10 attempts before becoming completely frustrated. I can get my hips way up there, above the rings actually. I can get my chest to the rings, but I can't get my head through. So...back to transition work. I spent the rest of the time working with my feet on a box and band assist. It's obviously my transition, but where exactly am I losing it? I have the transition when I do band assist, but that's it.
I think if I spend the next week off of the higher rings and just focus hard on the transition, I will see some progress.
Day 3 of the Whole30 challenge
Breakfast: 2 hard boiled eggs, 1 piece of canadian bacon, black coffee
Post WOD: Progenex
Lunch: Left over Zucchini casserole (Left overs ROCK!) Unsweet tea
Snack: Lemon Larabar
Snack 2: Sea salted almonds and grapes
Dinner: Cabbage stir fry, frozen banana for dessert, unsweet tea
Wednesday, September 7, 2011
I borrowed this WOD from Rainier CrossFit and it's good one! On Wednesday's, I usually go in about 2 hours before my class and do the WOD that I want to give the class. How I feel, during and after the WOD let's me know if I need to make adjustments and helps me plan how to scale it for some of my athletes. I generally don't like to give my classes something that I haven't done or will do. If I don't get to do the WOD before class, I will do it later that day.
One day we did a WOD with heavy deadlifts and pushpresses followed by a tabata bottom-to-bottom squat followed by a 400meter run. NOBODY liked me that day! ;) And most of my athletes stayed after class to watch me do that WOD just to make sure I hurt in those bottom to bottoms as much as they did. Haha! They took great joy in telling those that missed it about how I ran out the door with my legs looking like spaghetti! But that's okay, it WAS funny!
2 Rounds for time:
50 Double Unders
15 Deadlifts, 185lbs
15 Handstand Pushups
400 meter run
15 Overhead Squats, 95lbs (out of rack)
Time - 30:20? (Power went out halfway through, so I lost a few seconds restarting the clock)
Ok, this is a long time to take for this WOD, but I was determined to do this as Rxd. My 1RM on a Deadlift is only 215lbs, so this was a heavy deadlift for me. My 1RM on an Overhead Squat is 120lbs, so this was about right. I took a lot of time with the Deadlifts. On the 5th deadlift, I felt my core soften as I was going up and knew before I actually felt it that I was about to tweak my back. But I finished the WOD with this weight. I don't think I actually pulled anything too badly, and as I finished the WOD it didn't give me any problems as I deadlifted it correctly. But leaning over to pick up my water bottle? Crap! Yeah. So, I am ticked off at myself right now. Not because I went to heavy, but because I let my form soften. Needless to say, I am sure I was pretty annoying to my class tonight as I stayed on everyone about their form more than usual throughout this WOD.
I am pleased with my HSPU's even though I counted 3 missed reps on the last round. I had nothing left! Why? Because the first round I did 12 unbroken and the second round I did 8 unbroken. After that it was one at a time. So I took up some time being stubborn because I wanted to get them all. By rep 12 though, my arms and shoulders were done and I knew it wasn't going to happen. BUT, 12 unbroken HSPU is a PR for me. Hell, 8 unbroken was a PR! Happy Day!
DAY 2 of Whole30 (progenex is the exception)
Breakfast: 1 piece Canadian bacon, 2 hard boiled egg, black coffee
Post WOD: Progenex
Lunch: Left over zucchini casserole, unsweet tea
Snack 1: Lemon Larabar
Snack 2: Handful of almonds, raisins and seeds and a handful of grapes
Dinner: Chicken, Broccoli, Cauliflower, Butternut Squash, unsweet tea
Tuesday, September 6, 2011
I explained, "I am going to do that later today. Twice a week, I am going to do strength training in the morning and then do the WOD in the afternoon."
He asked,"What are you getting ready for?"
I told him, "Next year's Garage Games. I want to compete as Rxd this time and the only way I can do that is to get stronger." I went on to say, "I'm not sure how great I'm going to do today though. My stomach just doesn't feel right."
He asked, "How has your diet been?"
I said, "This weekend wasn't great with the diet"
He asked, "Well, when are you going to get back on track with your eating?"
"Well,..." I start to explain that I was at my dad's this weekend and blah blah and he cuts me off.
"No, that's not what I asked you. I asked, 'When are you going to get your eating back on track.'"
Now this may seem a bit harsh to some of you, maybe not, but here is what Danny knows about me. He knows that this past February I did the Whole30, which is Paleo to the extreme. For 30 days, no grains, no wheat, no soy, no dairy, no alcohol and no sugar...of any kind, that includes honey, agave, maple syrup. This also means most condiments and salad dressings... NO SUGAR!
I did this and I DID NOT CHEAT! And I really liked the results. I leaned out, my recovery was better and my energy was much improved as well. I hit PR after PR. My times improved. My stamina was better and I felt great! I still didn't have that coveted washboard stomach, but I could actually see my top 3 abs (yes, lop sided! I've had 3 babies, what can I say?)
But here is the other truth of it...it's not fun, damn it! It just isn't. I know, I am whining but let me tell you another thing that I learned about food while on the Whole 30 challenge. Are you ready for it?
Sugar is a drug.
Hi, my name is Dawn and I am a sugarholic.
I do not say this to be funny. It's not.
Someone I love very, very much is a recovering alcoholic. I watched him endure rehab and struggle with his addiction and then finally take control of it. One of the most important things that has kept him sober is taking each day "One day at a time"
I honestly had to do this with sugar. The first week, my poor family, I was on sugar detox and I was not nice or very much fun to be around. I just wanted chocolate or a diet coke! The worst was that I missed my coffee. I loved it with Almond Milk and Agave (that's paleo, right?) But I drank it black and every morning I would ask my husband while looking into that black coffee, "WHY am I doing this? This is stupid! Nobody cares if I do this or not!" Then my coffee would start doing it's job at making me a nicer person and my day would get better from there.
And everyday of those first 2 weeks I would tell myself, "Just get through today". It was alarming to me and it made me angry that food had this much control over me!
Now don't get me wrong. I don't have an eating disorder. But when looking at a piece of cake, I should be able to say "no thank you" and move on. Not think about it for hours!
One night, I was talking with my "qualifier". I was only 7 days into the challenge at this time (rough waters) and he said, "You're addicted. That's all it is. Treat it as an addiction. Don't tempt yourself by keeping bad food in the house and just take it "One Day At a Time".
"But this isn't alcohol! It's sugar!"
Well, then I started researching this deeper and was pleased to find that it wasn't me just being over dramatic. Sugar is addicting and people do suffer withdrawals when taking it completely out of their diets.
Now the good news is that after about 9-10 days my sugar cravings were gone, along with all the withdrawals. I began to enjoy my coffee black (still do) and I was a much nicer person! When the end of the 30 days came, it was time for that special dessert, a Jim-N-Nicks lemon pie. One of my favorite desserts! I remember looking at that piece of pie and for the first time thinking, "I really don't want that."
But I had planned this cheat meal for 30 days! So I ate it. And it was good! And since then, I have battled going longer than 14 days pure paleo.
Can I do it? YES. I know this because I have already done it.
Is it fun? Aha, NO! and there we have it ladies and gentlemen, the truth of it. I LOVE SWEETS!
So, back to Danny. He knows, that I know all about which food is better to eat. I gave a class on it for crying out loud! I know what happens to my body when I eat bad food and what happens when I eat good food. And yet...I wasn't practicing what I preach.
Was he telling me I need to lose weight? Gosh no! This isn't about losing weight.
But he was calling me out on my training. If I want to compete, I HAVE to be just as serious with my eating.
Am I eating horrible. NO. Am I eating like a competitor? NO. And that is the point.
See, when I decided to do the Whole 30, it was because I was going to be giving a nutrition class and I wanted to be able to tell our athletes what the effects were. To be able to give them an honest opinion and to help them decide if this was the way to go. The positives and the negatives. I had a reason to be accountable. There was no way I was going to ask our athletes to try something that I hadn't tried. So I did it first. Accountability. That's what I need and that's why I am telling you this story.
Danny knew I needed accountability. That's why he said something. You can't hide bad nutrition and my performance today was a direct result of the bad eating I did over the weekend.
That's what friends are for. :)
So, today I started the Whole 30 challenge again. This time to prove to myself that I can do it for me, not just for the people in my gym. The only exception I am making is for my Progenex. I challenge you do this with me. You can feel free to fuss at me in my comments, I get it, but stick with it. If you are a CrossFitter, you know that CrossFit is about the "suck" as much as it is about the good stuff. We suffer the "suck" because the benefits make it so worth it. This challenge is worth it! It's only 30 days. If I can drink my coffee black for 30 days, you can too!
All percentages are based on my 1 Rep Max for each lift
Deadlift: 128lbs 5reps, 153lbs 4reps, 173lbs 4reps x4
Hang Power Snatch: 43lbs 5 reps, 48lbs 4reps, 53lbs 4reps, 63lbs 4reps x2
Hang Power Clean: 73lbs 4reps, 83lbs 4reps x2
Push Press: 63lbs 5reps, 73lbs 5reps, 93lbs 5reps x3
Snatch Pull (off blocks): Find 1 RM -83lbs
Practicing for Fight Gone Bad 6
12 minute AMRAP
15 Pushpress, 55lbs (1 round I loaded 65lbs by mistake!)
15 Wall Balls, 14lbs
15 Sumo Deadlift High Pull, 55lbs
15 Box Jumps
2 Rounds + 35reps
Breakfast: 2 hardboiled eggs, 2 cups black coffee
Post WOD: Progenex
Lunch: Paleo Chicken Salad
Snack: Grapes, Raisins and Larabar (over a period of 3 hours)
Dinner: Zucchini casserole (paleo)
Monday, September 5, 2011
Let me just go ahead and tell you, whenever I visit my dad and my stepmom, I don't worry about what I eat. I don't go CRAZY, but I eat what is made for me. Anne, my stepmother, stresses over the littlest details, wanting to make everything perfect and for everyone to be happy, and I just want her to relax. I've tried eating "clean" while I am there and it just doesn't work. You don't tell someone who has just made you homemade spaghetti, that you don't eat pasta anymore. Well, I don't do that. I try not to put any stress on her about what we are going to eat and she does her best to have food she knows I prefer to eat. But I want her to enjoy our visit, too, not worry about what food she needs to have on hand. I know that paleo is almost foreign to some people, and she would absolutely stress out if she tried to make everything paleo. She LOVES making treats sweets for the boys. That just gives her joy. It's only 3 days. It's about enjoying family and having fun, and that is what we did. I hope you did, too!
Ok, so, I have taken on a new challenge. Well, it's not really "new", more like I have adjusted my original goal. I just recently blogged about my pursuit for the elusive Muscle-Up. My original goal was by October 16, which will be my 40th birthday. But WOD Love posted a challenge on facebook the other day. (They have the cutest crossfit apparell on their website, by the way!) Here's the challenge, the only requirement is that you haven't been able to do a muscle-up before. The goal is to get that first one, documented, by October 1st. This is only 2 weeks sooner that I originally had planned AND I could win a prize. I love winning prizes. It is rare that I do, so I am all about this challenge! If you haven't gotten your's yet and you want to possibly win a cute shirt, go "like" their facebook page. They are always posting challenges and they LOVE to give away free stuff!
Ok, so Saturday, I spent a lot of time working on my muscle-up, but there are not a lot of places where I can hang my rings at the lake. The only place I could find was on the dock and the clearance was not very much. My husband was watching me and he said, "You are so close to getting it, but I think you are also aware that you could nail your head on that beam above you." I tried a few more, but he was right. I was just too aware of that beam right over my head. I was a bit frustrated. I had it in my head that I was going to work on it all weekend and I felt like I was almost there!
Alright, I am going to be bold and make the proclamation here. I WILL GET MY MUSCLE UP BY OCTOBER 1st.
There. It is in black and white and IT IS ON!
Today's WOD is one I programmed myself. I knew it wouldn't be a fast one, but I wasn't prepared for how the weather would effect me. Tropical storm Lee was all around us, but it didn't rain this morning. I wish it had though. The humidity was 95%! The barbell couldn't have been any wetter than if it had been raining. Turns out, this was the surprise challenge. Overhead Squats and a wet, 45lbs barbell, tends to be a bit tricky. My hands slid the entire time. My entire body and clothing were wet with sweat and humidity so there was no place to dry my hands. If you have never been to Alabama and experienced it yourself, it is hard to describe what 95% humidity and 95 degree weather, combined, feels like. Breathing even seemed hard today during this WOD because of the weather.
Spent way too much time on the OHS, as I mentioned above. This was much more taxing on my arms and hands because I was constantly fighting to keep my grip from sliding and failing miserably. The burpees were good the first round, but the last round, it was much more taxing. Burpees usually don't bother me much, but today they were aweful! I had predicted about 20 minutes. Not today. I was thinking I might give this one to my class on Wednesday, but I may need to adjust it some.
Breakfast: cinnamon roll
Lunch: Cheeseburger, no bun, baked sweet potato
Dessert: Anne's ginger bread with 1 scoop of vanilla icecream
Dinner: Baked chicken, butternut squash and green beans
Friday, September 2, 2011
Then we stopped in Montgomery for dinner. I am convinced that Montgomery is in some kind of time warp. Every single time we stop for dinner in Montgomery it takes no less than 2 hours. This time, we actually stoppe in Prattville to see if that would be better. Nope!
I realize that it takes time for 5 people to eat, but from the time we were all finished to the time out waiter finally brought our check was 40 minutes. My husband and I were ill, and to make matters worse, the food wasn't even that great. I felt sick to my stomache the rest of the trip.
So, not in a great mood. I just want to go to bed.
Thursday, September 1, 2011
Somedays are just not going to go as planned. Today was one of those days. Thursday's are supposed to be my 2-a-days and for the second Thursday in a row, it didn't happen.
As I mentioned before, I am also a graphic designer. I work at home, so usually its no problem to plan work around my workouts. But there are about 3 days out of the month that I get pretty loaded down with ads. Today was one of those days. I also had to wait for a service guy to come and service our water filter. He was to be here, you guessed it, between 11:30 and 5:00. He got here right about 5:00. So, even if I hadn't been loaded down with work, I would have been sitting around here waiting on him and he didn't leave until 6:00. I usually get my second workout in when my boys are at karate, which is right next door to our box. It's perfect, I get to workout while my kids are in class, so it doesn't take any time away from them. Today, it just didn't work out.
To make a bad day worse, I got caught up in what I was working on and worked through lunch. About 1:30 I realized I was starving. With every intention of being good, I got out my salad and left overs from last night and there it was. Pizza. COLD pizza just sitting there. I told myself just take a bite while your food is heating up. Well... It was a good piece of pizza. Lesson today? Don't keep easy (Bad food) sitting right in front you and don't wait until you are starving before you decide to eat. This is like sending a thirsty alcoholic to a bar and asking him not to drink. He will be good as long as he can, but then he will eventually crack. (I'm not picking on alcoholics, I LOVE my qualifier)
And then the final cave-in...Starbucks. But, somedays you have to pick your battles. :)
Breakfast: 2 hardboiled eggs, 1 piece canadian bacon
POST WOD: Progenex
Lunch: 1 slice of cold pizza, boston butt, cranberry & chicken salad
Snack: Lara bar, grapes
Snack: Starbuck white chocolate mocha (grande)
Dinner: Cubed steak with seasoning only, zuccini