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?

Day 2....

WOD for 7-21-2009

15-12-9-6-3
Deadlift
HSPU
Vertical Jump 1 ft above max reach

This is a great WOD. High intensity and works your entire body! For Deadlift, I used 95#. I still can't do HSPU, so I subbed 15# DB. This was done with my friend Kelsey. I asked her yesterday morning if she was sore, and she was like I feel it a little in my thighs, but not too bad....hehe...just wait until later.

Kelsey used the 45# bar and 10# DB. She finished in 6:01, and I finished in 6:11. technically, it should be a few seconds faster since I have to start and stop the time on my ipod. Oh well. Last time I did this workout, I used 65# on the deadlift and 15# DB. My time was just a little over 5 minutes. I didn't realize that the extra 30# would add a minute to my time. There is a lot of room for improvement with this WOD. We will probably revisit this next month.

Cooldown: I did 50 situps, time: 2:00, one second faster than yesterday! Kelsey did 100 crunches in 2:05

I actually had a day off yesterday! It was such an interesting concept. I am so used to working a ton, that when I have days off, I am not quite sure what to do. Caught up on my grocery shopping, tanning, and cleared off my TiVo. Very productive day!

Diet for yesterday:
Breakfast: 1/2 c granola with 1/2c 2% milk, 2 tbsp protein powder, 10 almonds, 3 strawberries, 2 slice of turkey bacon
Lunch: baked chicken breast, salad, 8 pecans
Dinner: California Club at Applebees, a few fries, small piece of banana split cake (Another dinner with my friends for a birthday. I took the cheese off, and didn't use the ranch dressing that was supposed to come on it. And the banana split cake was what she wanted for her birthday, if you haven't had my cake, you should seriously try it! It's amazing!)

After dinner, I had left over banana split cake. So, instead of taking it home where it would eventually go in my mouth and straight to my ass, I took it to work and made them eat it! Kelsey was at work, and I was asking her how she was feeling...she could barely move! LOL. The soreness finally sunk in from Monday's WOD. Will probably work on upper body today due to our soreness.

Worth Everything I May Ever Be

WOD for 5-24-2009

Shoulder Press
5-5-5-5-5

I used to hate doing shoulder press. Probably because it was one of my weaker lifts. But I was pretty pumped to do this. I took my time and had a nice long warm up. Worked a little on pull ups. I am getting about half way up on the kipping pull up. I will eventually get it. Just takes time.

Working set looked like:
40-45-50-55-60-65 x 3

I probably could have finished the set of 65#, but I paused when I brought the bar back to my chest, and that messed everything up. Next time, I plan on getting at least 75# five times! After the Press, I did 100 ab mat sit ups for time. Time: 4:30. I really do want to start incorporating this into my schedule at least 3 times a week.

Yesterday, I was being nosey and was eavesdropping on some coworkers and they were talking about diet. One guy is on this crazy weird diet where all he eats is some kind of vegetable soup, salad and can only have beef two times a week. (I didn't get all the details, but this is what I was overhearing). He has been eating this for a couple of weeks, and was like "I haven't lost any weight". So, I pipe up and ask him "How much are you exercising?". To which he replied, none. So, I was like, that's your problem. You aren't exercising. But then he was like, "Well, with this diet you are supposed to lose weight and not have to exercise. (Now, he isn't too overweight, just has a few extra pounds from drinking and smoking) I am only consuming about 100 calories with this soup...yadda yadda..." Ok, so seriously, who has ever heard of a weight loss program that does not include exercise? To lose weight you must burn more calories than you consume. Plain and simple. Even if you consume less calories than your Resting Metabolic Rate, that will not lead to weight loss. Or if it does lead to weight loss, it is unhealthy weight loss and your body will go into starvation mode and this will be counter productive. Actually, I have had this converstation with him in the past, and he just seems to blow off my suggestions and everything I have learned from CrossFit.

CrossFit works! Plain and simple. I have seen results. My scrubs fit differently, I have more energy (well, most days I do, depends on my sleep), but just overall, I feel like I am a healthier person. I have not only made new friends, but I have a CrossFit family. This type of community can not be found at 24 Hour Fitness or any place like that!

Diet for yesterday:
Breakfast: 1/2c granola (with protein powder added in), 1/2c milk, strawberries, 2 strips of turkey bacon, 4 almonds
Lunch: 3 ounces of chicken, 7 strawberries, 8 almonds
Dinner: 3 slices of turkey, small salad, sunflower seeds, 1 peach
Total Water Intake: 1.5L

Currently Listening to: "Ghost Love Score" by Nightwish

We Gon' Party Like it's Yo Birthday

WOD for 5-17-2009

CROSSFIT TOTAL:
Back Squat
1-1-1
Shoulder Press
1-1-1
Deadlift
1-1-1

So...24....not too much different than 23. I am loving where I am at in my life. I have been accepted into TWU nursing school, Class of 2011! (I should probably start studying....) I have amazing friends and a great family. I am truely blessed!!

I couldn't think of any better way to begin my new year than with doing the CrossFit Total. I remember the first time I did CrossFit Total. It was my 2nd ever CrossFit workout. I was so incredibly sore and in so much pain. I had done Angie on my first day..well, I take that back, I only did 1/2 Angie, but I was still sooo sore! Besides being sore, I was soo intimidated walking into that 6PM class. It was huge! And by huge, I think there were 15. I hadn't done lifting since high school, and I was going to be the weakest one these. I do remember getting to lift with Jamie and Lindsey and how they put me at ease. For most of this workout, Sam had me use the PVC pipe to work on form. (That got old real quick...I wanted to know my starting weights so I could improve!!) So, here were my numbers from that night:

11-4-2008
Back Squat: 55# (felt I could have done more, but didn't push it so I could get the form down)
Shoulder Press: 35#
Deadlift: 105#
CF Total: 195#

The next time that CrossFit total came up was about a month later, just before Christmas. Diet had improved and was attending CrossFit at least 3 times a week. Even after just a short time doing CrossFit, I knew I was getting stronger. So, I was very excited to see some results!

12-22-2008
Back Squat: 95#
Shoulder Press: 55#
Deadlift: 175#
CF Total: 325#

Such an improvement over the last one! This was very encouraging before going into the Christmas Holidays!

Over the next few months, there were new PR's set for all 3 of this lifts. Just never with the CrossFit Total. I set a 3 rep PR for back squat on 4-23-09 of 130#. Hadn't had a chance to do shoulder press since December, but did plenty of variations of the press. Deadlift...my favorite lift...probably my favorite since it is my strongest lift. Deadlift on 3-25-2009 was 205#. I jsut finished reading that blog, and I was looking at attitude for that day. I had hit a mental block. Started calculating the weight and doubting myself. I got the 205#, but it was such a struggle.

On to today's WOD. Dun dun dun....here we go.
Back Squat: Was pretty excited about this. I figured if I could do 130# three times, I could easily do 150# once right? So, that was my goal for the back squat.

Working set:
135#-155#-165# (PR by 35#!!!!)

Shoulder Press: Obviously one of my weaker lifts. It doesn't take much to tax out the shoulders. And to be honest, I was just hoping to get 65# on the shoulder press.

Working Set:
65#-75#(fail)-70#-75# (PR by 20#!)

Things to note with this lift. Not quite sure how I started off the working set with more than my one rep max. Probably had to do with the two guys I was working out with. Hit a mental block on the second attempt. So, I went down 5#, got that easily, and then attempted 75# again. Funny thing is, the second time I tried it, I got with no problem.

Deadlift: Was looking forward to this, yet dreading it at the same time. Flashbacks to 4-23 kept popping into my head. I so didn't want to fail, yet, I wanted to improve. First lift, rounded out my back. Grr...and it was fairly light, 175#. Next left, 185#. This should have been 200#, but I got scared. Third lift, I was victorious...a new PR! And funny thing, the weight wasn't that bad!

Working Set:
175#-185#-225# (Oh yeah...a brand spankin' new PR on deadlift. I had them put two 45# plates on each side, walked up to the bar, pulled the weight, and THEN calculated how much I lifted!)

CrossFit Total 5-17-2009=465#!!!

What a great birthday present to myself. Over these past few months, look how far I have come! By no means, is this as great of numbers like Mel, Dee, and Linda put up, but I'm working on it. I will get there. On another note, I had set a goal of 500# CrossFit total by the end of this year....looks like that goal will be met fairly soon!!

Diet for the weekend:
AMAZING!! Let see...there were fajitas, margaritas, red-headed sluts, rum and coke, sangria, Spanish Toast.....and even with eating horribly...I still managed to put up great numbers. But birthday is over. However, I couldn't have thought of a better way to end my birthday than with a great performance!

Currently Listening to: "In Da Club" by 50 Cent