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!

Just Like the Crow Chasing the Butterfly

WOD for 5-5-2009

Overhead Squats
15-15-15-15-15

5 minute plank hold

Of all of the squats that we do, OHS is my weakest. When we did OHS a few months ago, I was able to get 65# two times. Sam said that with doing 15 reps and not being able to put the bar down, that I would probably not be able to reach my max.

Working set looked like this:
25-30-35 (f-10)-40(f-10)-45 (all 15!)

I am actually sad that I failed at 35# and 40#. While doing the OHS my arms would start to go numb and then I would get a sharp pain in my right arm. The numbness/tingling doesn't bother me. I figure that is part of the OHS for some reason. Or, maybe that's not normal. When I would get the sharp pain is when I had to drop the bar. It wasn't because of the weight was too much. Although, on that last set of 45#...it took a lot for me to not drop the bar. But thanks to Mel#2...I was able to finish with her encouragement.

CFDC is adding a new class...5PM!!! I am really excited about this. The 6PM class, if not the biggest class, but for sure one of the biggest classes. It's great that we have so many people coming, but when we have something like OHS or Snatch or any movement that some people may require extra coaching. Hopefully by adding the 5PM class we can make the classes a little smaller so that we all get the coaching that we need. Personally, I am excited for the 5PM class. I plan on attending it as much as possible. I like the idea of being able to get home earlier, and get to bed earlier!

Speaking of getting to bed earlier...I went to bed at 8:15 last night! Wow...and I really needed the sleep! Waking up at 5AM today was so easy and I felt refreshed for the first time in a while. Just goes to show how important sleep is when doing CrossFit!

Diet for Yesterday:
Breakfast: egg white omelet, apple, 6 almonds, 1/2 bagel
Lunch: Salad, baked chicken, 4 cucumber slices, sunflower seeds, handful of carrots
Dinner: 4 slices of turkey, 8 pecans, 1/2 cup blackberries, glass of milk (with added protein powder)
Total Water Intake: 2L


Currently Listening to: "The Crow & The Butterfly" by Shinedown

But We’ve Been Sweating While You Slept

WOD for 3-16-2009


Hang Snatch 1 Rep
1-1-1-1

5 Rounds for Time:
75 pound Overhead Squat, 10 reps
6 Burpee-Box Jumps, 20 inch box

Grr....Snatch....my least favorite lift still. I don't know why, but this lift just makes me feel retarded. I got 45#. Spencer said to go 80% of our max for 1 rep. I think my last 1 rep max was 50#. I am still trying to get this form down.

For the second part, I used the little box for the burpee box jumps and 35# for the OHS. This was sooo exhausting. It took me 10:11 to finish....but I finished.

I went to the 6AM class....it is nice to see new faces....but I missed my 6PM'ers. I was like "I miss Lindsey!" Who is my weightlifting partner. She pushes me, and is so great for me on lifting days! Thank goodness my schedule for next month is all mornings...so I can be back with my night crew!


Diet:
Breakfast: turkey bacon, whole wheat pecan pancakes
Lunch: Baked chicken breast, carrots,
Dinner: Baked chicken breast, salad, 1/2 scoop saffron rice
Total Water Intake: 1.5L

Currently Listening to: "Prayer of the Refugee" by Rise Against

Here At The Top of The World

WOD for 2-26-2009

Overhead Squat
5-5-5-5-5

Tabata Row

So, this was my first workout to test my range on overhead squats. When I've done these in past workouts, I have had problems keeping my lumbar curve at the bottom of the squat. I really feel like I improved yesterday. I lost it a couple of times, and I couldn't finish my last set of 5. As Koy pointed out, I was taking my body to a new limit that it hasn't been to before. This is probably the hardest lift for me.

OHS:
45-50-50-55-65 (only got 2 reps with the 65#)

Tabata Row: Averaged 97m/20 seconds. This was fun! Tyler, rocked it out on the rowing. He averaged 131m/20 seconds...I was super impressed!

I got to the gym early, and worked on handstands and pull ups. I did 30 seconds of handstands, and then 10 pull ups. Did this 5 times. I am still using the green band, but they are getting easier. I still haven't strung 10 pull ups together in a row, but I was taking 5 at a time and making sure that they were perfect.

Diet for Yesterday:
Breakfast: Again didn't eat....wasn't hungry....likely due to the fact that I was eating practically all night to stay awake...but at least it was healthy!!
Lunch: Cheat meal with mom. 1/2 deli chicken breast sandwhich with a cup of baked potato soup.
Dinner: Two slices of turkey, 5 strawberries, and sunflower seeds.
Total Water Intake: 1.5L

Also of note, I only had 3 hours sleep since I was working a night shift. While I understand that I really do need more sleep, I didn't have much of a choice. Working the night shift, getting off at 6AM, and then having to be back to work at 6AM the following day is rough. I don't recommend anyone doing this.

Currently listening to: "Cold Cash And Colder Hearts" by Thrice