Posts Tagged ‘rest day’

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.

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.

Yesterday was a rest day. The only thing I did was 600m of rowing. However, I did eat pretty well. I had breakfast bake with coffee and yogurt followed by celery as a mid-morning snack. I cooked a beautiful steak for lunch and had some grapes and raisins. Then for dinner Ed & I made his pepperoni chicken yumminess. It’s chicken breast with a layer of pepperonis covered with homemade spaghetti sauce and a slice of provolone cheese.

Today Ed & I were both off of work. For breakfast I made a new breakfast bake, this one with eggs & bacon and Italian seasonings. We went to an early WOD and it was brutal. It was a 6 movement AMRAP with 2 minutes of rest between each movement. It had double-unders, toes to bar, burpees, wall balls, push ups and box jumps. Basically you did each movement for as long as it took for you to have to step back and take a break (or drop off the bar). My results are below.

Double Unders – 22 (3 attempts, I got 11 then 22 then 6 – had a goal of 30)
Toes to bars – 12 (I think my prior was 10, my goal was to beat it)
Burpees – 20 (Goal of 20)
Wallballs – 14# – 26 (My goal was 20)
Push-ups – 26 (My goal was 24)
Box Jumps – 24″ – 37 (goal of 30)

Now, I am very happy with my results here but I left the gym VERY impressed with one of my fellow WOD-ers. He did so many box jumps that my draw about hit the floor. If I don’t have the number quite right I know I am close. I believe it was 146 or 147. I watched him after I was done, his pace never faltered. When we talked after he told me he sucks at overhead squats. Well, I think he more than makes up for his shortcoming there and should know that with effort he will make those overhead squats his b!tch. Just saying. It was definitely a site to behold and I am so glad I was able to be there to see it.

After working out when went out shopping, stopping by the Local Pig to pick up some delicious meats. I’ll let you know about those as we try them. Before we went there I stopped by to see a sick friend and drop off some of my paleo ketchup. I hope she likes it as much as I do. I plan on making a larger batch next time. Maybe I will start canning it to extend the shelf life.

For lunch we had a salad and some wings. Ed had hot wings, I had BBQ wings. I should have went with the hot wings. Lesson learned for next time.

However, it’s totally okay, because for dinner Ed made hot wings with his awesome sauce. I could eat my weight in them but decided to behave.

There is some drama going on at the home front so I did have a couple of bottles of cider and some wine tonight. But the cider is gluten free and wine is good.

It’s my “Rest Day” once again. Quotation marks there indicates that it’s not a true rest day but an active rest day. No heavy lifting in the garage for me today. My muscles aren’t as sore as I expected them to be today when I began this week and I am totally okay with that. UTE Crossfit posted a list of minimum requirements for Games competitors today and now I have some real goals to aim for. You can check it out here. Do I think I am going to make it to the CrossFit Games this coming year? To be blunt, no, I don’t. But I do want to get as close as I can to making it this year and get even closer next year. All of my lifts need a little work but some aren’t that far off. I also don’t have a muscle up or strict pull up… yet. That’s okay though because Annie Thorsdottir got her first muscle up at a Games competition and look where she is now.

Breakfast was 3 eggs scrambled with a small glass of orange juice and a small glass of milk. There was bacon in the fridge but not enough time to cook it. This is a situation I plan on remedying soon.

At around 11:00am I did 12 burpees. I want to work on my endurance with these bastards, remember the 7 minutes of burpees from last year’s open? I did not do as well as I had hoped and want to make sure I do better when I try again.

Lunch was an apple and some buffalo chicken sliced deli style.

I got finished with the majority of my work today earlier than expected, by an hour, and so I celebrated with 15 burpees at the same pace as the prior 12. No, you didn’t read that wrong. I did celebrate with burpees. I’m trying to convince myself that they do not suck and can be a joyous thing. Wish me luck.

Before work was over I got a little hungry and reheated some of the left over chicken from last night and ate it with some BBQ sauce. Side note about the crock pot chicken from last night. After dinner I put all the bones back in the crock pot with the left over juice, filled it up with water, added some dehydrated squash and zucchini and cooked it on low all night to make some chicken stock/broth.

At the box tonight we did a 5,5,3,3,1 of push jerks and I PR’d! It wasn’t by much, but I am very happy with it. Especially since I haven’t been doing a lot of push jerks lately. I did a warm up 5 reps with 75 pounds and then did the rest at 105, 125, 135, 145 and my final rep at 160. It almost didn’t happen but with a little cheering on from Brian E. I got that sucker locked out.

The WOD after that was a killer. It was a 21-15-9 of 75 pound push jerks, pulls ups and farmer’s carry step ups. I seriously underestimated the step ups. I started off with 35 pound kettle bells in each hand and dropped down to 25 on the forth or fifth one. I am going to work these in from time to time.

Ed fixed dinner tonight. It was a couple of burgers with pepper-jack cheese and no bun with a side of bacon wrapped asparagus. Apparently I like asparagus now. Who knew?

Dinner = yummy

Doesn’t this look tasty?

The picture doesn’t honestly do it justice but my phone doesn’t have the best camera. Just trust me, it was awesome.

Today is day 1 of week 3 so that means progress updates. I didn’t get a picture tonight but I will get that posted tomorrow. The stats have been updated already though.