Posts Tagged ‘crossfit’

Day 89

For breakfast I had an egg bake and a few pieces of bacon. At lunch time I had some of my black currant tea. That and the raspberry green tea are quickly becoming my favorites. I am going to need more fast. It’s a good thing I plan on going back to the City Market this coming weekend. I also had some of the vegetable beef soup that Ed made. It was also very fantastic. So much so that I also had another big cup of soup for dinner.

I did not work out on my lunch break, I got busy with other things. However, I was not going to let the day turn in to an unplanned rest day. So after Ed went out to the garage to lift and he was able to stay inside with the kids, I went out there. I starter off with 5 push presses at 85 pounds. Then I moved to the push jerk and did a 3×3 at 105, 115 and 125.

I need to work on squatting under my snatches more so then I did 5 reps of squat snatches at 65 pounds. I then moved to power snatches and did 3 at 75, 3 at 85, 1 at 95 and 1 at 100 pounds. I went for 105 and failed twice. I wasn’t dropping under it properly. I know that’s my problem. As such I gave myself a 10 burpee penalty. I decided that when I fail at something for a stupid reason I am going to give myself a burpee penalty.

Anyway, moving right along… as the 105 pound bar was just sitting on the floor and needed re-racked, I used it for 5 reps of power cleans. After racking the bar I realized I hadn’t done bent over rows in a while, so I wrapped up my lifting with 3×10 at 65, 85 and 105 pounds.

I finished my workout with 30 air squats and lunges, 5 per leg, while holding a 25 pound plate in each hand.

Day 90

It’s here at last. Day 90 of 90. I wanted to make this day something to remember, and I will.

Breakfast was simple, I had some bacon. Bacon is always a good thing. Bacon makes me happy. Around early afternoon I had 2 eggs scrambled with diced up steak and garlic. They were tasty.

When looking at the whiteboard online I noticed that yesterday at my box they did max effort sit-ups. Since I have an ab-mat at home I decided that would be a wonderful idea. I made a space on the floor in my bedroom so that I could have music going of my choice, also so I could monitor the time more easily, and then got down to business. I’m not going to lie, my goal was based on what was recorded. One girl did 218, another did 150. I wanted to at least be between them. I kept a steady pace and as I was making it past 100 I was sure I could get at least 151. I did, and then I kept going. As I rounded up to 200 I told myself there was no reason that I couldn’t get 219. I did… and I kept going. I kept going for 17.5 minutes. I ended up with 320. I think I could have kept going, but I have a concert I am going to tomorrow and I don’t want to hate life while I am there.

After the workout I had some dark chocolate. I thought I earned it.

After work I went to the box. The first workout was an AMRAP. It was as many reps in 3 minutes as you can of: Deadlift, 1555 lbs Rest 2 minutes Clean & Jerk, 95 lbs Rest 1 min Pull-up Rest 1 min 100 Double Unders. I did 36 deadlifts, 18 clean and jerks and 26 pull ups.

Club started off with 8 rounds of 1 clean, 1 hang squat clean and 1 jerk (without putting the bar down) every 45 seconds. I was exhausted and used 95 pounds. Next time I will definitely go higher. Then it was time to work for a 3 rep max on deadlifts. I warmed up with 195 and then moved my way up doing 215, 225, 235 and ending with 245. It felt good. I think I could have done more, but I ran out of time.

Back at home I had a salad with home made dressing and two bunless burgers with my homemade paleo ketchup.

Looking back on these 90 days I am proud of what I have accomplished, but I know I can do more. I can do better. This isn’t the end. It’s barely even the beginning. My diet is getting better and better and I am getting stronger and stronger. I know the next 90 days are going to be amazing. I hope you can come along with me.

Oh, and don’t forget to check out the progress page for updated pictures and weight. My daughter has run off with my tape measure so I have to run to the store tomorrow to get one. I will have an update on that posted tomorrow.

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Yesterday was an unplanned rest day. My wrist, well actually, the joint at the base of my thumb, was causing me some pain. I’m not sure what I did to it but when I held the jar of almond butter with my left hand and tried to take the lid off, I thought I was going to die. It wasn’t constant pain. Just certain ways I moved it or gripped things caused pain. So I babied it all day.

For breakfast I had some turkey. For lunch I had a steak on a bed of lettuce with some celery, carrots and almond butter to dip the celery in.

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It was pretty tasty. The picture doesn’t do it justice.

For dinner Ed & I went out. We went to make some plans and arrangements for our upcoming wedding. I had some basil cream stuffed chicken, brisket, mashed potatoes, baby new potatoes and a ceaser salad. Of course there was cake. I didn’t want it but for the sake of my wedding guests I HAD to taste it. I would hate to serve dry cake or something that tasted horrible. You believe me, right? It was ALL for the sake of my family and friends. My sacrifice was for you.

Moving right along….

Back home the pain in my hand was getting pretty bad. So I had some liquid painkillers and got put to bed.

This morning I had a banana and the last of the turkey for breakfast. For lunch I had some chicken in awesome sauce and celery. After work it was time to hit the gym. I can’t lie, I was nervous. After all Fran was making an appearance. I haven’t seen her in over a year and that was before I was able to do a pull-up. Throw in my fears of not being able to hold the bar or the pull up bar and I was only hoping to get through it alive. I paced myself through the thrusters. I took longer than I should have, I know now, but I didn’t want to be too exhausted for my pull-ups. I managed to finish her in 11:03. So now I have my first RX Fran time and a place to build on. Next time I want to have it under 10 minutes. The after WOD finisher was 100 ab mat sit-ups and 25 ball slams at 20 pounds.

For dinner Ed cooked chicken in Italian seasonings with pasta sauce and sauteed squash and zucchini. It was pretty tasty. He should cook more often. Hint, hint. I love you babe. 🙂

This morning I had a late breakfast but I didn’t let my hunger lead to bad food choices. I had two eggs over medium and bacon. For lunch I had turkey and half of a large sweet potato with butter. Ed got off of work early today and so I was nice and split the last sweet potato with him.

My forearms felt better today but not great so I spent more time digging the lacrosse ball in to the sore muscles.

The first workout of the night I had a goal of getting 8 rounds. It was a 15 minute AMRAP of 5 power snatches at 95 pounds and 20 double unders. My double unders weren’t exactly cooperating and I know my form was a bit off on the snatches. My 1 rep max is hanging out at 105, so 95 was a bit heavy. I got 7 rounds plus 1 snatch. Not exactly what I wanted but I am not disappointed.

Strength work tonight started off with 12 minutes of snatch work ending with a 3×1. This was focusing on proper form for the full or squat snatch. I do have a bit of trouble dropping under it when the weight gets heavy. I know that B.E. is right when he said something about me getting bigger numbers once I finally get that drop right. So a lot of my “home work” will include light weight with lots of reps of full squat snatches. I want 135 before the year is over damnit.

After that we did high bar back squats – 3×5. I did a warm up set at 85. Then I did 135, 155 and 155. I could have gone heavier but Holly & I both were leaning a bit forward on the second round so we agreed that we needed to focus on keeping the chest up through out the movement.

I skipped the metcon and went over to help with the rather large onramp class. They were working on snatches and something happened that made me feel pretty damn good. I was trying to help one of the women understand the bar path and keeping it close to the body during the lock out overhead portion of the move. I showed it to her in slow motion with the pvc pipe and then had her run through it a few times. She said people had been telling her the same things over and over about it but that it didn’t make sense until then. Her next three reps, while not perfect, were a LOT closer to the body. I’m very glad I was able to help flip that light switch in her mind.

Dinner tonight was a salad with chicken, carrots, celery, green peppers, romaine lettuce (or maybe it was red leaf, Ed fixed it for me) and homemade Italian dressing. I also had one glass of “Rum Punch” because my wrist was hurting quite a bit. I’m not sure exactly what I did to it. I am taking a rest day tomorrow to recover and do some mobility. I have heard rumors a certain WOD is returning Thursday and I want to be ready for her.

Today was a much needed rest day. My forearms were so tight that the pinky on my right had was a little numb and it hurt to type. My day job involves a lot of typing so I spent a very large part of the day having my forearms become close and personal friends with the lacrosse ball. They are a bit better tonight but I am sure it will continue tomorrow.

Breakfast was an egg over medium, half of an apple and some turkey breast. Lunch was some more turkey breast and a sweet potato with butter. Dinner was a couple of burgers with bacon (and a lot of bacon quality testing while Ed was cooking) and paleo ketchup on top of some lettuce. I also had a carrot just because I like carrots and it was there.

Tonight Ed & I watched The Biggest Loser. Mostly because we knew some big names from CrossFit would be on there. It was really awesome to see them help push people through the workout and motivate them with positive reinforcement. That compassion and community mentality is what captivated me with CrossFit from the beginning. I don’t do well with someone screaming in my face and making me feel like less of a human. Most people don’t. With that said, I am not surprised Jillian has the smallest team. I’m just saying…

Anyway, tomorrow I am back at it. The posted workout at the gym is a 15 minute AMRAP of 5 power snatches and 20 double unders. The last time I did this workout I completed 8 rounds and I did not do the RX weight. That was about 9 months ago. This time I am going to do the RX weight of 95 pounds and my goal is to still complete at least 8 rounds. I know I can do this if my double unders are on. I recently pr’d with 40 unbroken. I should be able to get a couple of rounds with 20 unbroken.

Wish me luck.

Yesterday was a rest day and my body really needed it.

For the most part I ate well yesterday. For breakfast I had a burger, no bun, with some of my homemade ketchup. For dinner I had a salad, sirloin steak and sweet potato with butter. I also had a banana during the day. Lunch, however, was another story. I was angry and hungry and that is not a good combination for me. As I was trying to find something to eat I noticed the left over enchilada was just calling to me. I ate it. Without shame or remorse, I enjoyed every last bite of that darn thing.

Okay, there was a little remorse, but it came later when I was done being in a pissed off mood.

Today was much better. Ed & I got up early enough to go to the 10am class. Before leaving we each had a breakfast “burrito” which consisted of eggs, chicken & seasonings wrapped up in a slice of ham. It was pretty tasty.

The workout at the gym was 5 rounds of 10 Toes To Bars, 10 Power Snatches at 55 pounds and 10 Wall Balls at 14 pounds. I did my toes to bars 5 at a time and finished the WOD in 17:45. It was rough and invigorating. I liked it. My hands don’t like me very much though. After that class was the OnRamp class I help teach. Then during open gym I worked on my overhead squats. I did 3-3-2-1-1-1 at 65, 85, 105, 115, 120 and 125 pounds. The 125 pound is a PR for me. It took me three tries and Ed cheering me on to get it, but I got that bastard. 🙂

For lunch we went to Chili’s. Their menu is not the best for trying to go gluten free but we were hungry and had been given a gift card for them for Christmas. I ended up having the bacon chicken sandwich and a salad. I didn’t eat the croutons on the salad or the bun on the sandwich. For dinner we had spaghetti made with spaghetti squash.

I made a new batch of paleo ketchup tonight. I am playing around with the recipe and Ed said this was his favorite version. I used elephant garlic this time. It’s huge. I used 1 elephant clove instead of the four regular cloves I used in the last two batches. I think I have about got it narrowed down to how I want to do it. Next thing to try is to make paleo BBQ sauce and I think it might be time to make some more hot sauce. Oh, I also made some Italian dressing.

I love knowing what’s in the food I eat and being confident that it’s not going to kill me. It’s nice. I wish I had developed this love for cooking a long time ago. I am certainly enjoying it now though.

So, I’m a little sore today. Not too bad, but my thighs are feeling the work they have been doing. I view this as a good thing. I also noticed earlier that my traps seem to be getting bigger again. This I love.

For breakfast I had two eggs scrambled with garlic and pepper. I also cut up a large carrot. Odd mix, I know. But they were good. I had two burgers with homemade paleo ketchup for lunch and a snack of almond butter and another large carrot. I prefer celery with my almond butter however I forgot to pick some up the other day.

Tonight during the onramp class I demo’d hang snatch, power snatch and squat snatches. This reminded me that I need to work on them more. The WOD tonight was brutal. 100 kettlebell swings (35 pounds), 100 push-ups, 100 double unders and 100meter overhead walking lunges (25 pounds). I finished it in 22:48. I was able to get 40 double unders unbroken. This is NEW pr for me and made me very happy. My long term goal is 100. I’m getting closer.

After the WOD I had a protein shake. For dinner I had some chicken, romaine lettuce and a carrot.

I know I am going to feel this tomorrow. There will be lots of stretching. Also, there will be more work on my pistols. I planned on doing them tonight but ran out of time. A good friend gave me some advice to help me get them to RX depth and I can’t wait to try it out.

Sorry about the delay in posting. I let myself get behind on here but have been keeping up with my workouts.

To save this from being a lengthy recap post I am going to sum things up.

I stuck to my gluten free diet for almost this entire period. The only exception to that was when Ed & I went out for dinner after shopping on Wednesday. I wasn’t thinking and ordered mashed potatoes with gravy… It was only after I finished my meal that it hit me that flour is used to thicken gravy. Seriously, I don’t know what I was thinking. Good news, it wasn’t a lot and I didn’t notice any ill effects. I mainly had bacon & eggs for breakfast and a variation of protein/fruits/veggies through out the day.

For my lifting, Wednesday was a rest day. Thursday I did Back squats and hit a 10 pound PR. I did 45×2, 85×2, 125×2, 150×2, 170×1, 190×1 then I rested for 5 minutes and did 215×1, 220×1 and 225×1.

Friday I hit a 5 pound PR on my front squats. I did 45×2, 75×2, 105×2, 125×2, 145×1, 165×1 and after a 5 minutes rest period I did 180×1 and 185×1.

Saturday was OnRamp day again. During that I demo’d sumo-deadlift high pulls with 65 pounds and wall balls. I did 16 pounds for the wall balls. They felt pretty good. I think I am going to try and force myself to do 16 pounds on any WOD that isn’t Karen. After that I stuck around for about an hour and worked on various things. First I worked on double unders. I was able to string together 30. That felt great. Then I did some pistols. They still need a lot of work and are going to be a focus for me in this next month. After that I worked on my squat snatches. I did 45×2, 65×2, 85×2 and 95×2. I tried 105 but couldn’t get it. My upper body has taken a lot of abuse this past week so I didn’t push it. After 3 failed attempts I moved on. I did 25 GHD sit-ups and worked on my strict hang pull ups. I still need a band but am able to get 2 with the smallest band before moving it to 2 bands.

Sunday was a “rest” day of sorts. Ed & I worked together on cleaning/reorganzing the garage. We spent 4 hours out there moving shelves, cleaning, sorting moving stuff out and moving it back in.

Sunday night I made something I had never thought I would try make. Paleo ketchup. I used this recipe minus the fennel bulb. My local grocery store doesn’t carry it this time of year. I haven’t had a chance to try it on anything but did taste it last night. It’s doesn’t have your typical ketchup flavor but is very similar. I will be making open face burgers tonight to see how they pair together. 🙂