Posts Tagged ‘weights’

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.

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.

I’ve been a bad girl. I’ve been meaning to sign on here and update but it’s been one thing after another. It’s no excuse but that’s just how it goes some times. Also, I haven’t eaten very well recently. It was my birthday weekend and I allowed myself to cave a few times. There were cupcakes, breaded chicken and fast food fries. And, aside from the few lifts I demo’d on Sunday, there was not very much working out. I planned on getting back on track yesterday and food wise I was, but my baby boy was sick and I didn’t feel right going out to lift weights while he was feeling so bad.

Today I am back at everything full swing. For breakfast I had a banana and bacon. For lunch I had steak, bacon and celery. For dinner I had pork roast and a couple of sweet potatoes with butter. I was just going to have one, but it was post-wod and I was starving.

Tonight, as is usual on Tuesdays, I attended two classes. First we did a 20 rep max back squat – unbroken. I did 155 pounds. Last time I did it I used 145. I was very grateful for Ed who was spotting me and pushing me through the last 5. Then we did a WOD that had 30 reps of bear complexes. Not only that, every time you dropped the bar you had to do 2 burpees, 4 box jumps and 6 wall balls. I completed it in 15:38, 2:10 faster than the last time I did it. I broke the reps up in to 8, 8, 7 and 7. Next time I hope to do 10, 10 and 10. Oh, and I used 75 pounds. If you have never seen a bear complex or are not sure what they are, check out this video.

https://www.youtube.com/watch?v=Laa7BJHJWrw

After that was the Club WOD. I did a 5,5,3,1,1,0 of split jerks. It was supposed to be a 5,3,3,1,1,1 but it didn’t work out that way. The bear left me more drained that I expected and I couldn’t go as high as I wanted. The “warm-up round” wasn’t so much a warm up after all. I did 95, 105, 115, 135, 145 and then failed my two attempts at 155. I just couldn’t get my feet to move. There was no dropping under the bar. I will need to work on this some more so that it doesn’t fail when I am exhausted. Then it was a 3 position snatch pull, 5 rounds of 2 reps. I did 95, 105, 115, 125 and 135. I did use the hook grip and my thumbs are not liking me.

I can tell that I am going to feel this tomorrow. It’s okay though, I have my foam roller to get me through it.

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.

As sore as I thought I was yesterday, I know tomorrow is not going to be fun. Oh my aching muscles. The foam roller is my best friend right now. We will spend a lot of time bonding tomorrow.

For breakfast I had a small glass of orange juice, 2 eggs scrambled and a banana. Oh, and coffee. Lots of coffee. Today was one of those days where I just wanted more coffee. For lunch I sauteed up about a half a cup of green peppers and had that with a chicken breast diced and seasoned with ground pepper, garlic and lemon juice. It was good but the recipe needs tweaking.

At the gym tonight we did 5 minutes of snatch balance work for the warm up. I used the 35 pound bar. The we worked on overhead squats. It was technically a 3×3. I warmed up with 3 reps with just the bar and then did 75, 85, 95 and 105 pounds. Thanks Holly for pushing me to one more round at the 105. It felt good.

After all that warming up it was time for the actual WOD. It was a 21-15-9 of squat snatch (65 pounds) and chest to bar pull-ups. Now, I am still working on the chest to bar pull-ups so mine were more like regular kipping pull-ups. I’m getting there but I definitely need to work on my grip strength. I am thinking I am going to do some farmer’s carries with the kettlebells this Saturday in addition to pull-up work. I finished the WOD in 17:19. The pull-ups really slowed me down. The squat snatches could have been a bit faster but I felt like I kept a pretty consistent pace and so I am happy with that.

I was smart and planned dinner ahead so Ed & I came home to apple cinnamon boneless pork ribs in the crock pot. They were delicious. I can’t believe I will actually eat cooked apples now. I used to hate cooked apples. It was a texture thing and so I never would eat apple pie. Now that I don’t mind the texture I am skipping the gluten, so I guess I will not be divulging in that any time soon. Oh well, you can’t miss what you have never had.

After dinner Ed & I REALLY wanted some chocolate or something sweet. Anything sweet. However, we resisted. There is no dark chocolate in the house and we refused to go out and get anything because it would be too tempting to get something we really don’t need. I totally ignored the thin mints in the freezer. If you know me well you know how hard that is. Well, how hard it used to be.

I have goals that I want to achieve and they are more important than a snack. I am just glad I am lucky enough to have a wonderful man who fully supports me in this. Not only does he support me, he is along for the ride. What more could a girl want?

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.

Breakfast this morning was a breakfast bake & banana along with some yogurt. I had a big handful of grapes as a mid-morning snack.

I went out to the garage for a little bit of a workout. I did overhead squats and kettlebell swings with 20-15-10-5 for the OHS and 5-10-15-20 for the KBS, alternating between the two. OHS were done at 45 pounds and KB was 35. I followed that up with 2 rounds of 5 pistols per legs, 5 overhead lunges per leg with 10 pounds and 5 push ups.

Lunch was some more grapes, celery and deli sliced ham.

After work I went to the gym and did a 21-15-9 of sumo deadlift high pulls and overhead squats. Both were 65 pounds. I finished in 8:24. Then I did 5 rounds of 3-Power Snatches;3-Behind-the-Neck Snatch Grip Push Presses;3-Overhead Squats. I did 65 pounds for these as well and that brought me up to a total of 110 overhead squats today. Yeah, my ass is sore. I’m just saying. That was followed up with bench press 5-5-3-3 at 75, 85, 95 and 105 pounds. After that I called it a night for working out.

At home I had 2 open face burgers with my paleo ketchup and some celery along with wine.

I am actually looking forward to my rest day tomorrow. 🙂 I. AM. SORE…and I like it.