Monday, June 29, 2009
I got 73# PR, tried to do 5 more pounds, but I couldn't get it past my shoulders. Ugh. Remembered to wear bug spray this morning, and I'm happy to report that it worked.
CD was 3 rounds of 10 reps of good mornings (why are they called that?!) with a barbell (I used 15#) and ankles to bar reverse pullups. I feel myself getting stronger, despite the lousy diet last week, and it's very heartening and motivating. Was great working with Erica--she really pushes and encourages me. She got the 78# power snatch, and I need to catch her next time! Got a friendly little competition going, in my head at least. :)
Breakfast: Not Just Another Egg Sammich (bad to eat the English muffin and cheese but I wanted one!!)
sweet potato fries (not done as well as they usually are--couldn't finish
Lunch: 2 oz. almond-crusted turkey (getting tired of it finally)
1 cup cucumbers
1 cup red bell peppers
Snack: 1 oz. brisket jerky
Dinner: 2 eggs with spinach and purple cabbage (mmmm, love this combo)
1 Tbsp avocado
Update on my course from hell: the lady I'd somewhat figured would be willing to work with me doesn't even have a webcam or long-distance service, so that arrangement fell through--disappointing yet a relief as it would have been quite a hassle doing the tutoring sessions via video conference. I'm hoping that Mel and Bobby's relatives will trust me to work with their little ones for the course instead. It's very stressful and frustrating right now because time is trickling away, and I need to get in two sessions this week before the July 4th weekend. I'm doubting that I will be able to go visit Kason's dad at the lake for the holiday--bummer. :/ I'm trying to remain optimistic, though!!!! Once I get two kids squared away and have my first sessions with them, things will fall into place. Just gotta get to that point! I'd rather do Nancy and Helen back-to-back, I think...haha! Okay, maybe not. Gulp!
Sunday, June 28, 2009
Going to workout today and hope the heat doesn't kill me. Haven't had breakfast yet because I'm not hungry and I feel stressed out. That's a bad thing I used to do in college--when I was stressed, I would not eat. Bleh! On a good note, my kittens aren't mad at me for leaving them for those few days at the vet. They seem happy and content being at home again. I am glad I got them!
Went in this afternoon and wow do 20 degrees make a huge difference!!!! I couldn't believe how stuffy and oppressive the heat was, but it was great to sweat out those toxins from my poor diet earlier in the week, plus all the stress I've been feeling. I got a new PR on front press: 90#, as well as a new 5-rep max (80#) and 3-rep max (85# +10 from old PR). Mel and Erica kept me going. It was good to workout with Lindsey again, too. :) I think she got a new PR, as well. Then it was time for the metcon: 21-15-9 of wall ball shots and pullups. Oh, it was awesome being able to do two unassisted kipping pullups on our bar when I got there!!!! But doing all those reps ripped my hand, and I had to use the red band. I digress, I know, but it would have taken me 20-30 minutes to finish if I hadn't used the band. I don't know what it is about 21 pullups, but I hated every one of them! Maybe the presses tired my shoulders out, who knows. I did, however, beat my old time of over 8 minutes and did it in 7:40 this time. That's progress!! Next time, I will do it mostly unassisted. Gotta wean myself off that band. But I seriously hope we're not doing pullups tomorrow...if we are, then I'm going to wear a glove on my ripped hand. Finally, I held a handstand against the wall for 30 seconds, yay!
Breakfast/lunch: 2 hardboiled eggs
1 Tbsp sunbutter
(seriously not much of an appetite)
Snack: 1 oz. brisket jerky
handful mixed nuts
Dinner: almond-crusted turkey
steamed purple cabbage and spinach
Friday, June 26, 2009
Yesterday's workout was quite tough for me, but I like to think it's because it was my fourth day in a row and my awful diet. We warmed up with 10-9-8...1 of jumping squats and pushups. Then we practiced a skill--rowing 500m for time, three times. I couldn't break 2:14. :( I got some pointers from the coach, but I didn't improve at all. Then for the metcon, we did AMRAP in 15 minutes of 400m run and 5 wall climbs. I tried to do a wall climb, but I couln't move my hands at all--they just wouldn't budge! I think it's because I'm not confident in my handstands yet. I had to do donkey kicks instead--15 for each round. I managed to get in three and a half rounds, but they were painful and slow. The run was the worst part for me, surprisingly. It was rather hot and humid that day (I know, nothing like it was in Dallas but still quite icky), and I didn't feel like I could breathe properly while I ran. In retrospect, though, I'm glad I went. It will be great to return to CFDC, but I noticed that Rogue Fitness tends to do a warmup, skill practice, AND metcon for each workout. CFDC does feature great warmups and WODs, but sometimes I feel like I should have done more...if that makes sense. Oh good gracious, I'm starting to sound like my exercise-obsessed pal! :0 But sometimes I do feel like I need to do another workout in addition to what I've already done. I really like being sore and bruised the next day, not to say I haven't experienced these sensations recently from working out at CFDC. Just a tiny difference I've noticed.
Well, I return to Dallas tomorrow and will be having a huge cheat meal (ack, I know!) with a friend who is a spectacular chef. THEN I will be on a strict Paleo/Zone diet. I should start logging my daily meals like Sandy, Amy, and Jamie do. Need to be held accountable!
Wednesday, June 24, 2009
Warm-up: mini Cindy and 20 shoulder rotations
WOD: Seated press, 3-2-1-1-1-1 then
metcon: AMRAP in 15 minutes:
15 KB high swings
15 burpee box jumps
3 rounds + 6 pullups on metcon
I used the red band on the pullups but made myself knock out at least 4 or 5 pullups in a row before resting. The first set, I did 10 in a row unbroken. I used a 35# KB on the swings, and a medium box for the jumps. The burpee box jumps were the worst part. I actually tripped myself on the last burpee and ended up banging my knees quite nicely. :/ Oh well, I actually like having bruises and soreness. I'm such a masochist. But my favorite part of the whole experience was doing my very first unassisted kipping pullup!!! I heart Rogue Fitness! I'd even go so far to say that if I HAD to move to Ohio, I wouldn't mind it too much if I was near the gym. :O Yeah, I said it. Haha! Anyway, I am happy that this affiliate turned out being so awesome, but I still miss CFDC and look forward to returning. I'll definitely hit up Rogue, though, when I'm home again for x-mas.
Sandy's report on her surgery experience has me both excited and a bit apprehensive. Her description of the discomfort made me nervous! I believe I will accept the Valium when I get my procedure done. I'm rather sensitive to smells, as well, so hopefully the drug will dull my senses as well as my anxiety. I have no doubt that Dr. Beebe is an expert, and I trust him completely, but I still would like my experience to be as stress-free and comfortable as possible. I'm glad Sandy has noticed a big difference already and is happy with the results. Can't wait to see her at the gym next week with perfect vision and glasses-free!!!! :D
Monday, June 22, 2009
Today's WOD was 10 rounds of AMRAP of burpees for 20 seconds and mountain climbers for 20 seconds, with 20 seconds of rest between each set. I started out a bit too strong for the long haul, but I remained consistent after the initial hump, averaging at 6 burpees and 10 mountain climbers. This WOD was purely mental. It was tough sticking it out for ten rounds!! But then I returned in the evening and did the same WOD with pushups and flutter-kicks. I averaged 10 pushups and 20-something flutter-kicks. It was a well-rounded workout day. Didn't have time for my usual CD of 3 rounds 15 GHD situps/back extensions since I had to go to work, but I will try to get them in tomorrow. I have a feeling tomorrow will involve lifting, meaning the workout will take longer and I won't be done at 7. It's okay, though--tomorrow's my last day of work until July, and I'm going to Ohio in the evening. I'm a bit worried about my kittens and how well they will handle being away from home/me for four days. They should be fine, but they have been very needy since Kason left for Basic. Can't do much about that, though! I'm sure they won't let me out of their sight when I return. It's nice to feel loved. :)
Had my LASIK consultation today, and it went beautifully. The technicians and coordinators are all so professional, friendly, and knowledgeable at Cornea Associates of Texas. Dr. Beebe was just the same, although he's very matter-of-fact, but I like that in a doctor. My old family doctor liked to shoot the breeze a bit too much for my taste, and then it seemed like he never truly and thorougly checked us out. It was exhilirating to schedule my surgery!!! Shelly was fantastic, encouraging, and definitely supportive. She is a wonderful asset to the practice. She told me she'd had LASIK when they still used knives but hasn't had a problem. That would freak me out too much!! I'm so glad I waited and that the technology is so advanced and precise. I'm looking forward to July 14. Will be thinking of Sandy tomorrow at 2 when she gets her LASIK done. Have a great time in NY!
Friday, June 19, 2009
I called Dr. Beebe's office to see if I should postpone my LASIK consultation appt., and Shelly told me to come in anyway because the doctor can still determine whether I'm a candidate or not. She also said that I can still use the coupon toward my procedure when I get it done, so I'm excited about that! I love this practice already. The coordinators have been professional, organized, and actually remember me after just a few phone conversations! I can't wait to meet Dr. Beebe and see what he says about my eyes and whether or not I can schedule the surgery. There's a chance that I might have to wait longer since the past infections have caused pressure that has changed the shape of my cornea, but I'm optimistic. If this turns out to be the case, no big deal. I will have LASIK one day soon!
Stoked to finally indulge my Kozy fix and see Food, Inc. tonight.
Thursday, June 18, 2009
I hope everyone else had a great day and had fun on the WOD. I would like to make this one up as soon as I can return to the gym. Doc said I should take a few days off, as well as avoid being near those fans. I might go in on Saturday and row for a half hour or so. Just something or I'll go crazy. I'm looking forward to going to Kozy and seeing Food, Inc. tomorrow! Should be a fun evening.
Wednesday, June 17, 2009
From reading the blog, I can see many CFDCers dressed up crazily for theme day. I hope there will be pictures of the best outfits! Chase dressing up like Linda sounds like a hoot! I might take Thursday off, as well, to prevent dust/contaminants from getting blown into my eye (love the fans, but they sure blow a lot of dust/dirt). My plan is to go (maybe Thursday) Friday and Saturday, Sunday is closed for Fathers Day, and then go on Monday and definitely Tuesday morning before work. I can't go in the evening because my plane leaves at 7 and I need to be at the airport around 5:30. Then I'll visit the Columbus CF once or twice (hoping I can squeeze in twice) while I'm in Ohio. I won't be back in time for Saturday's workout, but I will definitely go on Sunday. It will be good to see the family and my friends who were crazy enough to stay in Ohio, especially my best friend who's having a mid-life crisis at 28!
Tuesday, June 16, 2009
Today's WOD was fun. I like front squats quite a lot, and this move used to be my most hated at first. Now I think it's one of my favorites. Once you have the form mastered, going up in weight is pretty much a breeze. It took me a good month or so to get it down.
90# front squat (I thought about going to 95#, but I didn't listen to myself)
red band on pullups
blue band on ring dips
CD: 4 sets of 10 GHD situps/10 back extensions, then 60 abmat situps, unbroken
My quads, ribs, back, and shoulders still feel Cindy from last Sunday and the WODS on Monday and today. I will definitely enjoy my rest day tomorrow!
Monday, June 15, 2009
Today's WOD was rather challenging, especially after doing Cindy yesterday. My legs hurt in places they haven't in a long while. Rolling out was rather unpleasant.
As Many Rounds As Possible in 3 Minutes:
- 3 Power Cleans (135# men, 95# women)
- 6 Push-Ups
- 9 Squats
Repeat 5 times. Rest 1 minute between sets.
I started with 75# and did regular pushups for the first set, but the left 1# chain fell off on my last round and I was too tired to put it back on. So I knocked off the other chain and used 73# for the remaining sets. How lame is that? :/ I also went to knee pushups. Dee brought up a good point--I should do the regular pushups even if I don't get as many reps or as good of a time. I should keep moving forward, not backward. So the next WOD that calls for pushups, I'm going to stay off my knees for as long as I can. She's right--it is a better workout if I do the full ROM and prescribed movements. It's about time to move from the blue strap to the red one on pullups, too.
4, 3, 3, 3 and 2 squats, 4 and 2 power cleans.
The finisher was 20 strict (dead-hang) pullups. I started with the green band, which was much too easy, and then moved to blue. Got about 4 or 5 with that, but then I added the red band. I'm looking forward to starting the pullup progression workouts with Sandy. I think she's a trooper for doing today's WOD on that ankle. I hope she takes her time and doesn't try to push it too hard.
Sunday, June 14, 2009
I then cooled down with Sandy with a full tabata situp mashup. I was quite pleasantly surprised to see Sandy out of the corner of my eye matching my pace and reps! She's really worked hard, and I'm so proud of her! She did a great job on her tabata pushups, but I think next time, she should do the pullups first. For some reason, it does make a difference. I might make up Barbara next Sunday...we'll see! I hope she can count for me!!
Had a very much needed vent session afterward at Cafe Brazil, where I introduced Sandy to my favorite: Not Just Another Egg Sandwich with sweet potato fries. I'll be more than happy to indulge her fix anytime she has a craving for another one!
Thursday, June 11, 2009
Clean and Jerk
rest 5-10 minutes
2 reps every minute on the minute, 8 times, at 85% of max single
By the time I reached 83#, I was already feeling lousy and knew my form was gradually declining. So I went back down to 78# and stayed there. I cheated on the weight used for the 2nd part, but I was too annoyed with myself by that point to really bother about the 3 extra pounds, plus I didn't feel like doing the math. It helped to hear Linda coach me and encourage me. She's awesome. Mel gave me some pointers, too. I really appreciate it when they do that! It's cool to see Linda working out with us again and that her injury has healed.
I'm excited about preparing all of this Texas grass-fed beef! I love our gym. And my foam roller came today. I made the really dumb mistake of leaving it unattended; when I went to try it out later, I saw that the kittens, of course, had tried it out themselves...with their claws and teeth!!! Argh! There's never a dull moment with these creatures!
It was fun helping Sandy with her front squats. She got a new PR, and she did the workout, so I'm very proud of her. It's motivating to work with people like her. She's always conscious of her form and her execution, and she doesn't cut corners. Her attitude is one to emulate, for sure. :)
Wednesday, June 10, 2009
I felt really weak on the warmup with just 103, so doing it with 123# was more than enough for me. I managed to get 43 reps, but it sure was painful by the end. I definitely stayed conscious of my form and concentrated on pulling with my hamstrings engaged instead of making my lower back do the work. I think this method will pay off when I don't have lower back pain tomorrow. Shoulders and lats still hurt from OHS yesterday and Nancy on Saturday. Ick. I'd love to take advantage of Erin's first-timer special--$45 for the first hour session!
I was looking forward to some Kozy with Sandy and her friend, but the weather decided to blow up. Wasn't any way I was going out there in that wind and rain--I already had a shower not 30 minutes before the storm blew in! I hope we can go sometime soon!! I'm really jonesing for some red meat; haven't had but eggs and chicken all week.
Tried sunbutter today--wow, what a pleasant surprise! It was creamy, very sunflower seedy, and just the perfect snack. I let my colleague and some students try it, and they were impressed, as well. I used to eat so much peanut butter, but I will happily stick to sunbutter (love the name!) and almond butter.
Tuesday, June 9, 2009
50 Burpees, AQAPOHS are my weakest lift in the first place, so coupled with my inability to see clearly even a few mm in front of my nose, it made for a not-so-fun workout. Luckily Mel and Mere encouraged and coached me, but I still felt like I did a piss-poor job. Being unable to see well really affects your balance/stability/control, all three components crucial to OHSing effectively.
35 - 45 - 55 - 65 - 75(1) - 70(f)
I redeemed myself on the burpees, however, because all I had to see was the ground coming up to meet me each time: 3:01.
I've talked to Sandy about seeing her cornea specialist and seriously talking about getting Lasik. I think once I get that ball rolling, I will relax a bit. It never really occurred to me how truly annoying contacts/glasses are until I had to wear my glasses to the gym. I've never felt so pissy at CFDC ever!! Time for a change.
Monday, June 8, 2009
I am finding it challenging to meet the nutrient requirements (13 for all three) the site prescribed for me. I tend to be quite a bit short of the required blocks for each day. I've always been used to eating less during the weekday when I pack my lunch, but it seems I need to take much more food with me to school, especially snacks. I usually take a bag of unsalted nuts to snack on, but that doesn't seem to be enough. I'm usually pretty hungry when I get home around 4:15, and since I like to go to the 5 p.m. class, it's hard for me to fuel before I workout. I think I should start taking two lunches with me! I'm curious about the supplements and bars marketed by Zone. Are they quality and substantial enough to be considered worth my money and consumption? I might try the bars for an easy, convenient snack option. So much to learn! Well, I plan to go see Hangover with some Xfitters tonight; should be fun, but I hope I can get enough rest to do 100% for tomorrow's WOD.
Sunday, June 7, 2009
The party last night was a blast, especially when the hip-hop-blaring ice cream truck stopped by. I loved the easy conversations, laughter, and overall hilarity of the entire evening. I don't make friends very easily, mostly because I'm normally an introverted person (FYI: most teachers are introverts), although I like to think that my propensity toward seeming aloof/snobby has slackened over the years. I admire individuals who instantly light up a room with natural charm, charisma, and self-confidence. I do believe that CF has helped me overcome my natural tendencies to be shy/aloof.
10 - 10 - 10 of max weight
This is a weak lift for me, and I was glad that we worked on it today since it was what hurt my overall reps in "Fight Gone Bad." Amy and Emily pushed me through the ten reps of 55 and 65#. I have to remember the hip drive since I tend to muscle the bar up with my arms/shoulders, speaking of which, they were still stiff from yesterday's "Nancy."
Then I did Friday's met-con (10-9-8-7-6-5-4-3-2-1 of KB swings and burpees) with Sandy. That was tough!! I have to remember that most WODs look pretty tame in print, but once it comes to actually performing them, yikes! But there is always room for improvement, and that is one of the many aspects I love about CrossFit.