Posts Tagged ‘deadlift’

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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Day 78

Today I had to planned on doing the snatch ladder from the CrossFit Open last year. I got through the first 30 reps at 45 pounds and my forearms were on fire. I had been mobbing my calves a lot and neglected my forearms. So, I called it a day there. However, I did get those reps completed in under two minutes. That I was happy about. It was somewhere around 1:42. I have lost the post-it that I wrote it on, so that is an estimate. I stayed gluten free all day as well. So, yeah for that.

Day 79

Today I had to drive half way across the state to get my oldest kids. I didn’t eat enough on during the work hours and so I caved on the way out of town and got some orange chicken from Panda Express. It was delicious. I only partially regret it. After getting home I went out dancing with some friends. It was fun. I must do this more.

Days 80-81

My oldest son had a wrestling tournament closer to my dad’s house than my own on Saturday so we spent the day before and the night there. Onramp at the gym was cancelled for the day on Saturday and so I got to sleep in. That was awesome. Ed made pancakes for breakfast because DJ doesn’t like eggs. Weird kid, but I love him. We had dinner at my dad’s. We had salad, baked potatoes and steak. It was delicious. There was also wine. My father brews beer and wine. Not to brag, but he makes the best Pinot I have ever had. That’s not what we had that night, I can’t remember what we drank but it was red and it was awesome. Not so awesome, however, is the fact I forgot to mooch a couple of bottles off of him.

Sunday was DJ’s wrestling tournament. He did not win, but he did well. This season he doesn’t seem to have the same fire for it as he had last year but the last match looked like it might be coming back.  There was no eating well on Sunday. I am not going to lie about that. It just didn’t happen. We drove home after the tournament and stopped at White Castle on the way. There is no White Castle in KC. That makes me sad but is probably a good thing.

Day 82

Today was the day I was supposed to meet my kids’ father for the great kid exchange but he ended up in the hospital with chest pains. Thankfully it doesn’t seem like a heart issue. I haven’t heard the final diagnosis but they were leaning towards possible issues with his gallbladder. I hope it gets all straightened out soon. Ed & I spent the day cleaning and bonding with the kiddos.

Day 83

My ex got released from the hospital today and so we made the kid swap. As such, I had to miss my regularly scheduled double dose of evening workouts on Tuesdays. Yeah, I was kind of jonesing for a workout. Not going to lie. But I had to work and as soon as I got off work I was in the car. Thanks to two car accidents I didn’t get home until after 9.

Day 84

Today came the full return to lifting and eating clean. Breakfast was 2 eggs scrambled with green & orange peppers and some diced steak along with a banana and some grapes. It was a late breakfast and so I didn’t eat before going out for my lunch time WOD. First I did strict presses. 5 @ 45, 3 @ 65, 2 @ 85, 1 @ 95 ad 1 @ 100. That final rep was a 4 pound PR. I like that. That makes me happy.

Then it was time for deadlifts. I did 3 rounds AMRAP at 80% of my 1 rep max. That’s 245 pounds. First round was 6 reps, second was 5 and last was 4. I tried for a fifth one in that last round but barely got it off the floor. I finished up with 100 AbMat sit-ups in 3:14.

Ladies, a tip, don’t do 100 AbMat sit-ups without a yoga mat under the AbMat and don’t wear a thong. Just don’t. It’s not pretty. It’s not pleasant.

After work was the OnRamp class. We went over hang power cleans and burpees. Everyone loves burpees, right? Yeah, me neither.

Ed & I went out for dinner at Ghengis Khan. I was good and totally skipped the noodles in the first round. I made very careful choices and managed to be gluten free for that one. Round two I believe was still gluten free but this time I had some rice noodles. I love Ghengis Khan. It’s a Mongolian Grill where you have FULL control over every part. There are no pre-made sauces like at BD’s. There is garlic water, ginger water, vinegar, wine and a bunch of other things that you add to create your own flavor. For dessert I had a slice of orange, some pineapple and a couple small pieces of watermelon.

Now that I am all caught up, I am going to bed.

Yesterday I felt like crap. I ate better, but I felt like crap. Like I was trying to get sick even though it’s the last thing I wanted. I blame it on the gluten. Even if that’s not the case, I am going to say it is because that will make it easier to avoid the gluten in the future. So that’s a good thing. Speaking of gluten and its impact on the body, I stumbled across this earlier today.

Pay attention to number 4. That was totally me yesterday. I was CRANKY. Nope, that’s not right. I was at the edge of my stress limitations and I was bitchy. How Ed put up with me I honestly don’t know. He did maintain his distance quite nicely.

I ate better yesterday. No gluten. Eggs scrambled with ham for breakfast, banana, celery with almond butter, sliced ham and for dinner we had rib-eyes with grilled zucchini and squash.

I didn’t lift. Like I said, I felt like crap. At the end of the night when I realized how much of a slacker I had been I popped out 50 air squats. Not for time and not pushing myself too hard. But they were consecutive.

Today I had chicken wrapped in bacon and a banana for breakfast. Celery with almond butter for a snack. A quesadilla for lunch made with corn flour tortillas. Not the greatest, I know, but no gluten in that tortilla. Dinner was an 8 oz sirloin filet wrapped in bacon with a side of sauteed veggies and a glass of wine. Dessert was half a bar of dark chocolate and two more glasses of wine.

My workouts tonight, before dinner, totally kicked my ass. First it was 5 rounds for time of 115 pound squat cleans and 35 pound kettlebell swings. I won’t lie, I pushed myself harder in this workout than I have in a while. Two reasons for this. First, it’s the first WOD Ed has been able to make it to in weeks and I knew he was in a position to watch me. Second, I could see Holly. She beat me, but I did my best to keep up. She got her last round of kettlebell swings in before I started them. That girl pushes me and I hope she knows it. 🙂

For club we did an 8 minute EMOM (every minute on the minute) push press, push jerk and split jerk. I shared a bar with Holly and Layne. We kept a great rhythm and did 95 pounds. After that it was BE’s tabata hell. That may not be what it was officially called, but that is my name for it. Tabata – 8 rounds of a movement for 20 seconds of work and 10 seconds of rest. Deadlifts at 165 pounds. Ring dips (I need to work on these as I still have to use a band). Box jumps. RX for the box jumps was 30 inches for everyone. I haven’t really done them since I hurt my ankle and so I did 24 inches. It felt nice to actually jump on the box jump but I still need to be really careful with these.

BE, you are evil, sadistic and this night totally kicked my ass. Thank you. It was EXACTLY what I needed. I’m back on it tomorrow.

I realized this morning when I stretched that my abs are little sore. GHD sit-ups are no joke. I must do them more often

Breakfast was two more pieces of the breakfast bake a banana and a yogurt. Pretty much a not so instant replay of yesterday. I’m fine with that. However, my ass is dragging today and no amount of coffee seemed to be helping. During my first morning break at work I laid down with cold tea bags on my eyes to relieve their tiredness. That helped.

Lunch was left over pork roast with more of the au ju poured all over it. I stopped myself short of drinking the juice, it is that yummy. I also had an apple. I realized a bit after lunch that I had not eaten a single vegetable and so I corrected that, slightly, with some celery dipped in almond butter.

After work I went and taught the on-ramp class. We covered proper squat form, push-ups and their various modifications for scaling, box jumps and deadlifts. I demo’d a few reps at 75 pounds. After that we did tabata sit-ups. I joined in on the sit-ups as I needed some kind of workout today.

For dinner I sliced up a beef roast into thin strips and cooked it in butter with garlic, 21 salute seasoning and some of the au ju (I told you that stuff was good). For a side I sauteed zucchini, carrots and green peppers in olive oil with fresh rosemary. I had a small glass of wine and a small piece of dark chocolate.

If you haven’t noticed, I am trying to remove grain from my diet and let me be honest, the withdrawals are killing me. I’m not caving but I really want a cupcake… or some rolls… anything. BUT, I still resisted those cookies and helped Ed resist the ice cream. I know once I make it past the initial craving stage I will be fine. I’m not hungry after all. I don’t need it. I just want it.

I know my body will thank me for eating better once I get past this initial withdrawal period. Honestly though, if a food causes withdrawal symptoms when you stop consuming it that should tell you that it’s not the best thing for your health. One of these days I might even wean myself off of caffeine. Of course that is just crazy talk.

I’m still fighting the chest congestion but I am turning the corner towards beating it finally.

Breakfast – bacon and two eggs scrambled with turkey & African Smoke Seasoning. I also had two cups of coffee, one cup of hot green tea with honey and a small glass of orange juice.

I am still playing catch up on my missed workout from Friday. Well, now I have the front squats from yesterday left to work in either today or tomorrow and determine if I am doing everything plus the front squats or rearranging other days. In addition to that, tonight’s workout at the box includes the 5000 anyhow (or 7000 for men). The point of this is to move 5000 pounds from ground to overhead, anyway possible. You can snatch it or you can clean & jerk it  or clean & press it. To get the weight you can break it up however you want. Some options are 100 x 50 reps,  85 x 59 reps, 65 x 77 reps, or 55 x 91 reps. So long as the reps times weight comes out to 5000 pounds. I had planned on doing this workout in the past when it came up but sometime always prevented me from doing it. Part of me thinks I have done it, but if I did I never logged it so I have no idea how I did. My goal tonight is to get it done in 6 minutes. The question is if I  should try to go light and fast or heavy and methodical? I decided that a good idea would be to test how many reps I can get in a minute at various weights. So, to make sure I wasn’t too tired in the final attempt I broke my breaks up today and worked on one lift and then did a minute of snatches at various weights.

Break 1

Deadlifts – 5,3,1 – 230, 260 & 295 pounds. I warmed up with a 3×3 at 145, 175 and 205

Snatches – 85 pounds – 11 reps

Lunch consisted of two burger patties with awesome sauce and some carrots.

Break 2

Front Squat – 53,1 – 135, 150 & 170 pounds

Snatches – 65 pounds – 15 reps in one minute.

So I decided that in order to meet my goal of completing the workout in 6 minutes I would do 65 pound snatches with a goal of completing 13 a minute. However, I got to box and was talking over the workout. Other ladies were doing 85 pounds and so I decided to go ahead and give it a try but instead of snatching and wearing myself out I would aim for tap and go cleans & jerks. After all, I only had to 10 a minute. 8 minutes and 9 seconds later I was done. I didn’t meet my goal and while I can say I am not happy with my performance I am also not disappointed with myself. I underestimated this workout and learned a lesson in the process.

After that I did some snatches off blocks. I had never done this before and it took some getting used to. Let’s be honest, I still don’t have this totally under control. I think one main thing is that I need to step outside of my head and stop worrying about my feet hitting the blocks as I drop into the squat snatch.

Dinner was home made schezwan chicken, woodchuck cider and a couple of cookies. Now I am off to bed…if I can stop sneezing.

So far in this journey I have noticed that my willpower is strong when it comes to sticking to my lifting schedule. Even more so after I wrote 4 weeks of lifting out in advance. I know before hand what I will be lifting everyday – movements, reps, percentages. The only parts not set in stone are my warm ups, stretching and any additional exercises to be done if time allows it.

I have also noticed that my willpower is lacking when it comes to snacking, especially on days when my mood is off. As I mentioned before I am now planning my meals in advance. Unfortunately I didn’t get a chance to plan out a full week of meals so I am currently working one day in advance. It’s a start and I am hoping to expand it a little further as I go along.

Breakfast this morning was paleo beef stew. It was pretty tasty. I’m not normally the type of person to eat stew for breakfast but it was a cold morning and just sounded like a good idea last night. It was a great idea. I also had a banana, orange juice and coffee.

Today was deadlift day. I added weighted good mornings as a warm up and ended with arm focused movements to help strengthen the upper body.

Good mornings – 5×5 – 65, 75, 85, 95 & 100 pounds

Deadlift – 3×3 – 210, 250 & 280 pounds

Barbell Curl – 3×3 – 65, 70 & 80 pounds

Bent Over Rows – 4×3 – 90, 95, 100 & 105 pounds

Lunch was roast that was cooked in the crock pot last night and some carrots fresh from the ground. I would say fresh from the garden, but that’s not really accurate anymore considering all that is left are some carrots. It makes me sad to see it so empty. Ed & I are already talking about expanding it next year. Apparently 800 plus square feet of garden plus a table of herbs & a planter box just isn’t enough for everything we want. I have no problem with this. I want gallons of tomato sauce to freeze next year.

I had a midafternoon snack in the form of a sweet potato with butter. I frequently get hungry before my evening workout on Tuesdays and wanted to avoid this. Mission accomplished. When it came time for the workout I felt fueled and ready to go instead of wishing I had a handful of almonds or a banana to eat first.

The workout tonight was brutal. It was a deadlift chipper with pull ups, push ups, wall balls, toes to bar and double unders (not in that order). It took me just over 17 minutes to get through it and I felt exhausted at the end of it. It was great. 🙂 Yes, I enjoy being so worn out from my WOD that I am gasping for breath while sprawled on the floor after it’s all done. I’ve never claimed to be “normal” and like it that way. Of course I have surrounded myself with people who feel the same way so I guess I am normal to this group of people. We are our own brand of weird here in CrossFit and I love it.

After that there was one more class for me. I only did part of it though. It was a high hang snatch/snatch balance combo. (Insert your own snatch joke here as I think they were all thrown around tonight. Many by me. I really should have worn my snatch shirt to class.) It was ten rounds to be completed one round every 30 seconds. I did 65 pounds. Form & speed was the focus, not weight. It felt pretty good but during one of the snatch balances my ankle gave me a bit of a twinge. It’s still not 100% so I decided to call it a night there.

Well, mostly call it a night. I did go over and help with the onramp class that was going on at the same time. It was a fairly large class and they were going over thrusters. I figured my time was better spent helping people work on form than it was sitting on my posterior. I love helping people learn these moves and find the same love for CrossFit that I have. I love it most when people listen to what I have to say and then I see it helping them grasp a concept and improve their form.

For dinner Ed & I decided to go out. We don’t do it very often and I am going to say it was all his idea. We went to Waffle House. I had a side of bacon, hash-browns with cheese & ham and a waffle. How can you go to waffle house and not get a waffle? I don’t honestly know but Ed does it all the time. That guy is not normal.

Then it was time to come home and wash the funk off of myself and snuggle up for the night. It’s my favorite part of the day.

Day 6 – Deadlift day. I love deadlifting. It is my favorite move. Probably because it was my first lift with any real heavy weight. The first time I tried for a max effort I got 255 pounds. I hadn’t done anything close to that before. I was just told to try for my one rep max. The coach kept adding weights until the last rep moved slow enough that I declared myself done. That was when I found out how much I had picked up. That was also over a year ago. It’s nice to see how far I have come.

Anyway, this morning started with the usual coffee and a banana. Then I had an omelet with bacon, ham, red & green peppers and a side of bacon.

Early afternoon it was time for workout #1 for the day.

Deadlift 3×5 – 200, 230 and 260 pounds

Barbell Curls 4×8 – 45, 55, 60 and 65 pounds

Reverse Curls 4×8 – 45, 55, 60 and 65 pounds

The last round was a little rough on all of the movements but I got through all of the reps.

Back at work things were going very smoothly and it looked like I would have plenty of time to get my work done and get a nice lunch. However, the universe had other plans.Programs stopped working, started working again briefly in super slow motion and then stopped again. I was all but tethered to my desk and running out of time to eat before the evening WOD at the box. So I ate from a can. Don’t judge me. It was Spaghetti O’s. Now, don’t even try to tell me that it barely qualifies as food and is full of crap that isn’t good for me. I already know all that. But it was Princess shaped with little crowns and Ed bought them for me. It’s been a comfort food as long as I can remember. I know it’s crap. I don’t care. Oh, and I also found time for a glass of chocolate milk. You don’t drink chocolate milk, you inhale it.

When I got to the box the plan was to do both the 5:45 regular workout and the 6:45 club work out. Club is strength based primarily and my favorite class. Things started out great. Worked on hand stand push ups. I am somewhere between 1 & 2 abmats. I forced myself to go all the way down on 1 because I have this fear of getting all the way down that has been holding me back. I couldn’t get back up though, so that kind of sucked. Still, it’s progress.

The WOD was 5 rounds for time of 10 ring push ups, 20 wall balls and 10 box jumps. Things were going good until round 4. On wallball number 6 I did something to hurt my tricep. I’m not really sure what happened. I came down from number 5 just fine but as the ball left my hands on the way back up for number 6 my whole right tricep screamed at me. I dropped the ball and gave it a second to recover. Then, after two more wall balls using mainly my left arm I decided to move along. The last round of ring pushups were fine though. No pain there. I thought maybe the box jumps gave it enough time to forgive me for what ever I had done, but sure enough rep 6 of the last round the pain came back. It wasn’t as intense as the first time so I took a short break and got at it again. This time I stopped at 7 for a total of 13 reps. I finished up my last set of box jumps and called it a WOD at 13:12.

Club was working on snatches, which I wanted to do but decided would be against my better judgement. I really do not want another injury. So instead I helped out with the onramp class and in doing so I got in a tabata sit up workout.

Dinner consisted of about a half a stack of thin mints (girl scout cookies are back in season, just so you know), a double decker taco, burrito and a mexican pizza. There were discussions on milk shakes but those talks did not make it far enough. I will have to revisit that topic tomorrow.