Posts Tagged ‘front squat’

Day 85

I had a late breakfast/lunch/brunch. I cooked up a couple of hamburger patties and had that with my paleo ketchup. I also had some celery, carrots, a banana and some grapes.

During my lunch break I did some front squats. I warmed up with 5 reps at 45, 5 and 65 and 3 at 95. Then I moved in to a 3×3 at 115, 135 and 155. They felt pretty good. I had already seen what the evening WOD at the box was going to be and I didn’t want to overdo it so I called it there. After work I went to the gym where we started off with a 3×3 of back squats. I did two warm up rounds of 3 at 105 and 135. I then did 155, 185 and 190. I think I could have done more, but again, I didn’t want to exhaust myself before the WOD. It was a chipper with 20 each of thrusters, sumo deadlift highpulls, push jerks, overhead squats and front squats, all at 65 pounds. The kicker here is that at the top of every minute you had to do 4 burpees. I completed it in 14:05. First minute I got 18 thrusters. That was the most I have strung together at that weight and I only stopped because it was almost time for the burpees. That makes me feel more confident for the next time I meet Fran.

Ed made dinner. We had bacon wrapped chicken breasts covered with pineapple. I love that stuff. We had sweet potatoes with butter as a side.

Day 86

For breakfast I had a banana and some bacon. It was a very busy day at work and I was barely away from my desk. For lunch I had a couple of eggs over medium. I also had some dark chocolate. Trust me, it was needed.

My whole body ached and so it was a rest day.

For dinner I fixed some shredded pork with some diced baby potatoes that were covered with Italian seasoning and baked. I made a small batch to keep me from eating too many. I used to eat the crap out of those things.

After dinner Ed & I chilled with some wine. That’s pretty much my favorite part of the day.

Day 87

Yay Saturday. I got up and cooked some pancakes for the munchkins. I made myself a couple of eggs. Then it was time to head tot he gym for the OnRamp. Again I demo’d a LOT of wallballs at 14 pounds, did some double unders, box jumps (24 inch) and pushups. My double unders were not working well today. 7 was the magic number that I just couldn’t get past. It might be time to do them everytime I am there.

Back home I didn’t have a “real meal” after that. I munched on celery, carrots, tortilla chips with velveeta/rotel dip and dark chocolate. Yes, it wasn’t the best dining choice I could have made. However I am feeling a bit moody and hormonal and it kept me sane.

I was cranky most of the evening until I decided it was time to build a pillow/couch cushion/table/step-stool/blanket fort of epicness. I wish I had a picture. Ed & I both got in it with Tyr & Freya. It was much fun. I really needed it.

I can’t believe there are only three days left to this. I think I am going to have to end this with a bang. Day 90 falls on club night. I think that is very appropriate. I also think that it’s time to see if I can hit a couple more PR’s. Today was barely an active rest day, but I am definitely back at it tomorrow.


Saturday was a rest day. Sunday was not supposed to be a rest day but I got sick and spent most of the day in bed. I am lucky to have Ed who took great care of me. Thankfully it was a one day thing and I slept it off. I will spare everyone the details. Let’s just say I wasn’t really able to eat anything.

Today I had bacon and eggs for breakfast. During my lunch break from work I went out with Ed to do some much needed lifting. We did front squats – 45×10, 75×5, 105×5, 115×5; push press – 45×10, 65×5, 85×5, 95×5; and thrusters – 45×5, 65×5, 75×5, x85x5 and 95×5. I also did some work on pistols while I was out there. I keep dreaming about getting them perfected. I know I will get there if I keep working on them. Results are the consequence of work, right?

I just now realized that we totally skipped lunch today. We did have a late breakfast with a lot of bacon though. It was good and it stuck with me for a while. For dinner we had enchiladas. They were very tasty. And, as it is New Year’s Eve, there is some alcohol.

There is a 28 day paleo challenge coming up at the gym. I plan on doing that. Also, I plan on doing the eat clean, train dirty challenge. So, starting tomorrow, there will be no room for me to give in to cheat days or skip workouts. In preparation I have taken some of the foods that have been hanging out in the cabinets that we don’t eat, such as pasta, and bagged it up to give away. It’s easier to avoid temptation when it isn’t readily available.

Today was the first day of my last 30 days. Tomorrow is the first day of my next 365. I can’t wait to see what I can accomplish this year.

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. 🙂

Day 25

Today was actually fairly productive. I slept in a little bit and that was wonderful. I was in no rush to do anything. I spent the morning catching up on laundry and actually putting some of it away this time. For breakfast I had a couple of scrambled eggs with my coffee. Lunch was a sweet potato hash with ground beef and carrots. I’m still tweaking this recipe. It was better than the last time I had it but still lacking something. I will get it figured out.

After lunch I went to help a friend move and got to see some people I hadn’t seen in a while. It was nice. Plus all the trips up and down the stairs were a nice mini-wod. After that I stopped in at Local Pig. It’s a butcher shop/charcuterie that I have been meaning to check out for some time now but never even knew where it was. I ended up leaving there with a couple of bacon burger patties, jalapeno-chedder burger patties, stuffed dates and bbq burnt end sausage.

So, for dinner I had a bacon burger, no bun, and a side of cauliflower & carrot mash. This was my first time trying the mash and I think it turned out really well. I made a big batch and so there was some left over.

After dinner I did my lifting from Friday. For some reason I had it in my head that I missed doing my front squats but I double checked my calendar and realized it was back squats. Week four is my deloading week and, as much as it pained me, I didn’t go heavy. I followed the recommended percentages and this week was 40%, 50% & 60% with 5 reps each. That came out to 80, 100 and 120 pounds. Ed was out there with me and he did the same but went up to 185 pounds. It was hard stopping at 120 but I reminded myself that there is a method to this madness. I also did 10 reps of power clean to push press at 65 pounds to work on speed. I’m going to work this in at varying reps with anything from 65 to 85 pounds to work on the speed of this movement while keeping proper form.

Day 26

For breakfast I had a couple of the sausage stuffed dates and they were delicious. I also had two eggs over medium. Lunch was a small cup of turkey vegetable soup, some left over cauliflower-carrot mash and a few pieces of turkey.

My workout today was front squats and strict presses. Both at the same lower percentages. It’s going to be that way all week.

Strict press – 3×5 – 45,55,65 – They felt good… and insanely easy

Font squats – 3×5 – 70, 90, 110 – also felt good and light. I focused on form and hitting proper depth with out going too low. Just tried to break parallel and come back up.

Between the two movements I decided to do some more cleans to push presses for speed like yesterday. Today I went for 2 minutes and did a total of 22 reps. 12 the first minute, 10 the second. I tried to make sure that every rep was fluid and efficient. Next time I do it I am going for a true max effort in three minutes. I could have done more in this one but took a rest break after the first twelve reps until the end of the first minute (about 13 seconds).

Dinner was chicken breast wrapped in bacon and smothered in pineapple. That crap is delicious and my own creation. I am proud of it’s beauty and simplicity. I made it one night a while back when all three ingredients were in the house. Seriously tasty stuff. TRY IT. You just wrap bacon around chicken breast and then cover it with pineapple and back it until it is done. How much easier can it get?

If you don’t try it sometime that’s your loss. But seriously, do it.

Oh, and I also made some sweet potato fries seasoned with rosemary and ground coriander. I could eat my weight in that. There was supposed to be left overs for Ed for tomorrow. All he is getting is one chicken breast. Sorry baby. Every time I went in the kitchen I ate more fries. I’m not ashamed.

I was having a craving for chocolate and so Ed was kind enough to bring some home. Godiva. 85% dark chocolate.Giant bar. I think the bar is intended for cooking. I don’t care. I behave and only ate two pieces. I did ignore the girl scout cookies, m&m’s and kit kats that spent the day calling to me. Screw you temptation. I want tight abs more than I want you.

I also had a couple of glasses of wine with my baby before calling it a night, which I am doing now.

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.

Well, I managed to get up an hour earlier than normal. Of course so did my children so I wasn’t able to go outside to lift. You just can’t trust toddlers alone in a house.

I woke up hungry this morning and so I had a banana with my coffee. Then I had some leftover chicken & mashed potatoes with gravy served up like shepherd’s pie. It was still delicious.

My strength work today was front squats and strict presses. After my warm up I did some kettlebell swings mostly because I haven’t done them enough. I did two rounds of 15 reps at 35 pounds. I followed that with:

Good Mornings – 3×5 – 65, 75 & 85 pounds.

Front Squats – 3×5 – 115, 135 & 155 pounds

Strict Press – 3×5 – 65, 75 & 85 pounds

Bent Over Rows – 3×5 – 85, 90 & 95 pounds

On my strict press I failed on the very last rep. I tried twice but that bar just wasn’t going above my head without it turning in to a push press. I’m still happy with it. My current one rep max is 95 pounds, so doing 4 reps at 85 is not bad.

During the front squats my mind was just not cooperating with me. So I had some bonus reps on back squats. I do not know why I just kept wanting to do back squats. I’m totally okay with it. After all, squats do a booty good.

After the workout I had hot tea with honey, a blueberry crisp Cliff Bar (because after 2 reminders Ed lost his right to it) and an almond butter sandwich. I think the almond butter from Trader Joe’s is my new favorite.Granted, Justin’s almond butter with maple is AWE-SOME, but the Trader Joe’s almond butter is just so easy to spread and you don’t have to spend 10 minutes stirring it like the last brand we bought.

Dinner tonight was two burgers with cheese. They were seasoned with African Smoke Seasoning and a kick of ground hot peppers of some sort. We polished of the mashed potatoes and I had to make some more gravy to go with it. The night was rounded off with a couple of glasses of wine.

I know it’s really early in this, but I already feel like this is going to do wonders for me. This morning it was kind of cold outside and I knew the bar was going to be very cold out in the garage. The skies were grey and it was raining for a decent part of the morning. It’s the perfect kind of day for me to easily talk myself out of the short walk from the back door to the garage. Turns out it was an even better day to prove to myself that I can stick to this now that I have my mind set to it.

Tomorrow’s schedule calls for deadlifts. My favorite. I can’t wait.