Shoulder Fatigue is the worst

Well, I finally sucked it up and did it. I may be short on money for a while, but I did it. I signed up for a 10 class card at Crossfit Deep/Uptown. I went to the Thursday WOD at Uptown. It is actually a lot closer to my house than Deep is. And I in love with the small classes! It was just me and two other guys.

WOD:

Press
5x3

After each set of 3, immediately perform 3 dips.

Rest

3 Rounds
10 Press (50% of weight used above)
10 Box Jumps
10 Bar-Touch Burpees (Touch pullup bar on each burpee)

Time: 7:16 (Damn you burpees!)

So, with the press, it was not the prettiest. Working set:

35-40-45-40-35

45# was heavy, and was able to do one set, but couldn't even do a second set. Then had to drop down for the 4th set, and again for the 3rd set. Mixed emotions. It's starting all over again. When I first started crossfit, I did shoulder press with only the PVC pipe. And now starting back over again, I am at least doing 45#. It can only improve! Hopefully it won't be long until I am back to what my max was. And this time I am trying to be more committed to the Paleo diet. It is hard, and we are trying to find recipes that we both like. Hopefully it won't take us too long to convert over, but we are doing it gradually. Oh, and *MAJOR* win on the ring dips! I started off using the green band for the ring dips, and well, I had to switch to the BLUE band to do them! :) I was never able to do the blue band before, and now I can! I think a good part of that is that I lost so much weight that with the green band it just doesn't go down. But I am very happy that I can do ring dips with a harder band.

The second part....wasn't that much fun at all! LOL. I did 20# for the push press, box step ups, and knee push up burpees. Burpees slow me down! I hated them before, and I don't think I will ever come to love them. For one, I get really light headed doing them. I have a problem with orthostatic hypotension. I get dizzy and can almost pass out if I get up too quickly from the couch. I have actually passed out twice from doing this. I didn't have this problem before the weight loss. I am going to go to my doctor once school is out and get a physical and see if there is a reason for this. I never had this problem when I did crossfit the first time.

Overall, it is fun to be back! Not sure what my regular days will be. Will just depend on what is going on with work/school/life!

My Man Nate....

WOD for 3-19-2009

"Nate"
2 Muscle Ups
4 HSPU (subbed shoulder press)
8 KB Swings

OK...was not even thinking about arms when I was doing yesterdays workout. But CFDC wanted to do Nate. So I did Nate. I checked the blog before I left, and didn't know the substitution for the muscle ups. So, I just did a 1:1 substitution with pull ups and ring dips. Later, I found out that I should have done 4:1. Will remember that for next time. I used 15# DB for the presses and for the KB swings. Arms were feeling sore from yesterday as were the abs. I shouldn't have taken it easy on the presses and swings, but oh well. It's over now. Can't go back and redo it. I just won't let myself take it easier next time. Granted, even though I took it easier, it was still a hard workout. I was dripping in sweat when I was finished, so maybe I didn't take it THAT easy.

I finished 15 rounds on the buzzer! Sweet! And then I had my 50 minute cool down with Aqua Fit. I have to admit, it is kinda fun. It's nice to go get in the pool after you have worked hard doing a CF workout to a cool pool and still having constant movement for 50 minutes.

After that, a nice relaxing 2 hours by the pool reading pharmacology and Harry Potter! Not at the same time, but would switch books whenever I would switch sides. If I have to study, might as well do it by the pool right? :)

Diet:
Breakfast/Lunch: Don't usually eat before working out. On days off from work, I usually work out from 8-10. So, for this meal, I had 1/2c granola, almonds, 2 pieces of turkey bacon, 1/2c blackberries
Dinner: Not sure what I am doing yet. Going to Happy Hour with my friend for her 40th Birthday! I am going to TRY to be good and not drink alcohol. But what's worse on the Paleo scale, alcohol or a soda?

Catching Up

Sorry guys, I have been kinda lax on posting. But I did work out Friday and today.

WOD for 8-7-2009
Overhead squats
1-1-1-1-1-1-1


It's been a LONG time since I've done OHS. I looked back when the last time I did OHS and it was when we did the 4 sets of 15. I managed to get 45# all 15 times. I was working out alone, so I was kinda nervous because there weren't any coaches there to make sure that I was doing it right. So, I took it kinda easy to see where I was at. I did:

45-50-55-60-65-65-65

I probably could have done 70#, but when I got up to 65# my arms started getting shaky and I started to go forward on the squats. And as Koy says, you have to know your body. I really didn't want to go heavier and possibly hurt myself. So, for my last two reps, I really worked on form and next time I will get at least 75# if not more!

While I was doing my OHS, I noticed something extremely concerning. There was a trainer working with a client and they were doing deadlifts. The guy who was deadlifting was totally rounding his back! And the trainer wasn't saying a word! I should have spoken up. But the guy wasn't paying me to coach him. And then I was thinking that I shouldn't piss the staff off since I was working out there. Note to self, next time I see that trainer teaching him wrong, will speak up.

After the OHS, my friend Amber from work came up to the gym and we did 2 miles on the elliptical. In the past, I used to hate the elliptical, but now, I have come to a love-hate relationship with it. I am starting to enjoy my time on it. I get 20 or so minutes on it and have time to just blank out, listen to my music and get a nice warm up, and a nice cool down. It actually relaxes me.

WOD for 8-9-2009
J.T.
21-15-9
HSPUs
Ring Dips
Knee Push Ups

Thanks to Carrie's Blog, I found out what CFDC did for the Saturday workout. Funny thing is, I have been thinking about doing J.T. for a few days, and since CFDC did it, I went ahead and did it. I couldn't remember what my time was for this the last time I did it, and forgot to look it up. I was hoping for about 11 minutes. That sounded reasonable to me.

I used 15# DB for the shoulder press and the ring dip machine for my substitution, and of course knee push ups (sometimes, I feel like I will be doing these for the rest of my life). I almost did the first set of presses unbroken, but had to stop at rep 16 due to me slacking on form. Dips were another story all together. I only seemed to be able to do 5 in a row. Push ups went well. I got to 15 before I needed to stop and shake my arms out. Last time I did J.T. when I got to my push ups, I went to do my first one and my arms just collapsed! LOL. So, an improvement from last time.

Time: 9:40

Time from last J.T. on 3-12-09: 16:59

Wow! I totally cut off about 6 minutes off my previous time! Woo hoo! Even though I did a good job, there was a lot of room for improvement. I took a couple of breathing breaks in between movements. And I am still not able to finish a set unbroken. If I can do that, I really think I can cut off about 40 seconds off my time. New goal: J.T. 9 minutes or less!

Nothing Was As Bad As You Thought It Was

WOD for 5-6-2009

10 Rounds for Time:
10 ring dips
10 pull ups

Seeing this workout on the website I could feel pain in my hands, and I hadn't done anything yet. I knew I could do it, I just didn't know how long it would take me especially with this whole new Chest to Bar thing. I can do a few chest to bar, but 100? I began by using the blue band. That lasted one whole round. Then I switched to the Green Band....and that lasted a whole one round. So, I did the last 8 rounds with the green and blue band. By using two bands, it makes me feel like I am going backwards in my progress. Sure, if we only had to do 30 pull ups, I probably could have just used the Green band after doing ring dips. But after a few rounds, my arms were shot. And it wasn't going to be getting any easier. Granted, with CrossFit, I guess you don't want things to be too easy or you wouldn't get a good workout. I couldn't move my arms for an hour after this workout. Driving is a challenge when your arms feel like jello.

Something that I do like that we are adding to the workouts is a partner or a counter. Sandy, you helped push me through this workout. There was a few times, like around Round 7 and 8, that I really wanted to stop. But I didn't. You really helped keep me motivated and gave me the strength to finish!

Diet for Yesterday:
Breakfast: egg whites, 1 piece of bacon, strawberries, 6 almonds
Lunch: Salad, 3 pieces of chicken with some kind of thick sauce (very tasty, but not sure if it was Zone approved), 2 pieces of ham, 1/2 c sweet potato, 4 almonds
Dinner: 3 pieces of turky, an orange, 7 cashews, glass of milk
Total Water Intake: 2L


Currently Listening to: "Smile For the Camera" by Armor For Sleep

I'm Working It Out, I'm Working

WOD for 4-28-2009

3 rounds for time:

10 Clean and Jerk
15 Ring Dips
20 Kettlebell Swings

When I first looked at this workout at work, I thought that it was going to be a lot of fun....boy was I wrong! During the first set of ring dips...I realized that this was not a fun workout. I liked everything else, but the ring dips. I used 65# for the clean and jerks! The last time I did clean and jerks was back on 3-10-09, and I did 50# nine times. A 15# increase is a huge bonus in my book! Used Green band for the ring dips. For the KB swings, I did the prescibed weight for girls which was 35#! Woo hoo! Another small victory...I'll take it! Thanks Kat, Sandy, and Koy for cheering me on..I really needed it during that last set. My arms were like jello!

Had an interesting conversation with my little brother this day. He finds it funny that I am doing all of this CrossFit stuff. He says that he can't imagine me lifting all of this weight and working as hard as I have been. I can't wait to bring him to the gym one day, and totally kick his butt at Helen or Fran!! It will be a sight to see!

Diet:
Breakfast: Egg white omelet, 2 pieces of bacon, 1/2c pineapple
Lunch: Tilapia, Salad, 1/4c rice pilaf, 8 almonds
Dinner: baked chicken, salad with mixed vegetables, sunflower seeds
Snack: strawberries, blackberries, almonds
Total Water Intake: 2L

Currently Listening to: "Banquet" by Bloc Party

Not Everything in Life is Handed on a Plate

WOD for 4-22-2009

"Jason"
100 Squats
5 Muscle-Ups
75 Squats
10 Muscle-Ups
50 Squats
15 Muscle-Ups
25 Squats
20 Muscle-Ups


*sub: 2 pull ups and 2 ring dips for every one muscle up.

Let me be honest...this workout sucked. Normally after workouts, as tired as I may be, I feel good and like I accomplished something. Not after this workout. I have never felt so upset after a workout. I feel like I failed. Yes, I get it that I finished. But this time...finishing wasn't enough. Time was 28 minutes. I had to change from the blue band to the green band on the 3rd round, and from band assisted ring dips to parallette ring dips. I felt so defeated after this workout. I guess that's the point of CrossFit. But I don't like this feeling that I totally sucked. People say "Good Job"...but it doesn't feel like it when I struggled just to finish. I don't know how much more I could have given. I had nothing left to give in the end. I had to leave immediately after finishing the workout to go to a babysitting job. A 20 pound baby never felt so heavy! And going up and down a flight a stairs has never been this challenging.

When I woke up this morning, I could barely move. While I ate a morning snack of peanuts driving to work, I decided that everyone has to have bad days. Yesterday was mine. Instead of dwelling on it, I am going to go about my day and not think about yesterday. I will come back tonight and give it 150%.

Diet for Yesterday:
Breakfast: Egg white omelet with tomatoes, 1/2c pineapple, 9 almonds
Lunch: Salad with mixed vegetables with sunflower seeds, mandrin oranges, 2 thick slices of turkey
Dinner: I finally got to eat dinner at 11:45 last night when I got home from babysitting. I was so exhausted. Ate a slice a turkey, 2 strawberries, and 3 almonds. Now, before you go and start lecturing me...(which I KNOW that you want to do)...I didn't have time to eat with a 4 year old screaming and throwing a fit, trying to put a 2 year to bed, and feed a 1 year old. And on top of that, they just moved into this house, and have zero paleo/zone quality food. I could have eaten some goldfish or fruit snacks, or yogurt...but since those things are not approved, I didn't eat. So yeah...not a good start to day 1 of new diet. Will do better tomorrow.
Snack: almonds before workout
Total Water Intake: 1.5L (This needs to be improved greatly...could have had a factor in the workout)


Currently Listening to: "How About You" by Staind

Finally Found Myself

WOD for 4-10-2009

WOD #1 with Sandy
3 rounds:
10 ring dips
10 box jumps
10 KB swings
200m run

WOD #2
"Cindy"
As many rounds as possible in 20 minutes:
5 pull ups
10 push ups
15 squats

Woo Hoo for Sandy doing her first 2 a day!!! I'm so proud of her! The first time you do a two a day, it can be really tiring....wait, all 2 a days are tiring. I made up this Pre-WOD WOD. I was just wanting to go for something quick and work on things that I knew I needed work on. This was actually pretty fun. The ring dips are still a killer! Green band on ring dips, small box for box jumps, and 35# KB.

Ahh...Cindy...what can I say about Cindy. Cindy is a bitch! I think overall, I did OK. I tried to have a idea of at least the number of rounds I wanted to complete. I did a half Cindy several months ago, and was able to get 6 rounds with a 10 pound weight vest and jumping pull ups. So, I wanted to get at least 12 rounds. I got 12 rounds and 4 pull ups. (Pull ups were with the Green band, and I did knee push ups). I would have rather gotten a few more rounds, but I just didn't pull it out today. Jen was great motivation today. She kept me going on Cindy, which I really needed it! I was dragging some yesterday, and I think it was due to the 1/4 cup mashed potatoes I had. (I have a weakness for potatoes....) I do apologize to Wade though...I think I kicked him a few times while I was doing my pull ups....sorry Wade!

So, the title of this blog is "Finally Found Myself". I always thought I knew what I was made of. Since beginning Crossfit....I have learned so much about myself. I found out how tough I was, and how much my body can take. My body can handle a lot more than I ever imagined. I don't ever remember feeling the way that I have felt after doing some of these workouts in high school. I had never worked out until I cried from sheer exhaustion. I didn't think that was possible back then. In high school, we did weight training, but I never really progressed. And I am not sure why. Maybe it was because I was never motivated to lift 5 more pounds. I thought that I was fairly motivated in high school. (I was All-State in basketball my senior year, valedictorian...not bragging...just saying, I had motivation to be the best). So, where did all of this extra motivation come from? The difference now is simple....amazing coaches (not that my high school ones were amazing, just different) and the wonderful people that I have met. Linda, Mel, Dee, Lindsey and Sandy.....You guys push me when I don't think I can give anymore. I look at you guys during the workout, and it helps me continue on and finish strong. So thank you! With your help, I know more about myself and I look forward to continuing this amazing journey!

Diet for yesterday:
Breakfast: 3 pieces of bacon, 1 cooked egg white, 1 apple
Lunch: salad with chicken (not sure what the chicken was cooked with, but it was in some kind of tomato based sauce. I drained as much of the sauce out as I could since I didn't know what was in it...probably a lot of salt and tomatoes....) 1/4c mashed potatoes (I know...I know...cut them out....)
Dinner: 2 balsamic chicken wraps from Fireside Pies, 2 sangrias, 1/2 walnut brownie (friends birthday brownie)
Snack: handful of peanuts, blackberries
Total Water Intake: ~2L

Currently Listening to: "The Kill" by 30 Seconds to Mars

*This will be my last blog post until I get back from Boston! Hopefully I won't go into too many CFDC withdrawals!!!

I Got A Brand New Attitude

WOD for 3-27-2009

"Elizabeth"
21-15-9
Squat Cleans
Ring Dips

and

4 rounds for time:
400m run
500m row

So, I missed Thursdays workout...so I decided to make it up yesterday. Hence the two workouts posted. I asked Mel Thursday if she wanted to come early and make it up with me. Which of course, she did since she missed it too. It was fun....You have to love that feeling of exhaustion to where you are just laying on the floor, and the only thing you can do is breathe...it's just great!

Time for Elizabeth: 11:26, 46# Squat cleans, green band on ring dips

So, we got about a 25 minute rest. And then, we start the warm up for the actual workout of the day. Which was the run and rowing! So, by round 3...my legs were numb. (Oh, and it was kinda chilly last night during the run.) Round 4, was painful! I ended up crying during the last row...which I was kinda embarrassed. Mel was like "You are such a rockstar!" Let me tell you, I didn't feel like a rockstar after that! Rockstars don't cry! Mel and Eric told me that that was okay, and because I had pushed myself so hard, that that will happen. Still embarrassing....but I got over it.

Overall, such an awesome workout day. I even had a golf lesson earlier that day! This was actually a really tough day for me. This day marked the one year anniversary of my grandfather's death. I miss him so much! And having such good friends and a great place to work out, it helps to take your mind off it. I know how proud he would be of me and how far I have come. This exhausting fun workout, wsa dedicated to him! I love you Papa!

Diet For Yesterday:
Breakfast: Didn't feel like eating, had 3 strawberries
Lunch: Still not very hungry, had 3 baked pieces of chicken
Dinner: Salad
Total Water Intake: 2L

Currently Listening to: "So What" by Pink

It's Trying to Break Me Down

WOD for 3-12-2009

“J.T.”

21-15-9
Handstand Push-Ups
Ring Dips
Push-Ups

Holy crap batman....this workout killed me...and I think everyone in the gym. I used the 15# dumbbell for the HSPU. I used the Green band for the ring dips (first time to use a band on ring dips), and knee push ups. Lots of subs there....but I am proud that I finished it! I totally hit muscle failure during the set of the 15 ring dips. Time was 16:59.

I actually did this workout back in November. (11-21-2008). My time then was 9:40. The only thing that I changed this time was adding in the band ring dips. I did jumping ring dips the first time.

What a HUGE difference in time the harder ring dips made! Granted, I did use a band, but to be able to finish with the band is a big improvement for me. I am excited to see what I do next time I do this workout.

Diet for yesterday:
Breakfast: Didn't eat.
Lunch: CHEAT MEAL (For Stepdad's Birthday): Deli chicken sandwhich with cup of baked potato soup..yum
Dinner: salad with grilled chiken and sunflower seeds
Snack: none
Total Water Intake: 1.5L

So, my thoughts on my diet for this day....it sucked. Yeah, I get that I get to eat a cheat meal a couple of times a week, but looking back on this day, it wasn't good overall. I didn't eat breakfast, which was a mistake. Even if it was a piece of fruit, I should have eaten something. Also, not having a snack was a no no. It seems that on days that I work (I had this day off), my diet is not as great as it should be. Water intake tends to be on the lower side. It is possible that this could have contributed to my slower time, but then again, this was a hard workout. I need to make a better effort on my days off to keep my diet spot on.

Currently listening to: "Tuesday" by The Opus Flux (formerly Frolic)