Sunday, January 18, 2015

Baby workout after the accident

4 Rounds for time:

11 burpees
22 push ups
33 sit ups
44 air squats

Took it very easy- took about 16:00

The GHD accident... and my man traps that saved me.

After a great meeting at Asheville Middle School for the IRL program and Iron Girls, I came back to the gym to get a workout in before lunch. As usual, I was hurrying and had a lot on my mind- I have my hand in many fires right now between grad school, Iron Girls, CFA, and being a mommy to a very spirited 6 year old. So, I quickly changed and began my warm up routine:
2 rounds not for time:
20 cals on the AD
15 Hip extensions
10 push ups
10 pull ups
10 lunges
10 PVC pass throughs
10 OHS with PVC

On round 2 as I jumped on the GHD, I placed my right foot in and was bringing my left foot up as I pushed back in to the sit up. My right foot then slipped out before my left foot was in and I crashed into the metal stand below with my neck hyperextended. I saw stars and was extremely disoriented. Fortunately there was a gym full of people who immediately called 911- I was collared and transported to the ER. After some waiting and testing, I was released with a minor concussion and bruising. The next day I had  memory recall issues that resolved pretty quickly. I cannot express to you how scary this was - it happened in the blink of an eye on a piece of equipment I use every day. In coaching I often tell clients to "move deliberately", meaning to be in the moment and focused on training. Clearly this is advice I also need to heed. Thankfully this could have been much worse and I am so fortunate to be strong and resilient. Onward, with purpose and diligence. 

January 18th- Sunday

Sunday- my first "real" workout after the "accident"

5 Rounds of for max reps of:
1 min of Strict Pull ups 8, 10, 10, 10, 11= 49

1 min of DB Hang Squat Clean Thrusters, 50/35-Used 25# 9, 10, 10, 10, 11= 50
1 min of Row for Calories 8, 9, 10, 10, 12=49
1 min of Bench Press, 135/95- 
Used 75# 8, 11, 10, 11, 11= 51
1 min of Rest

Tuesday January 13- row repeats, again and 20 MU for time

1. Conditioning
5min Row, 2:30 rest
4 min Row, 2:00 rest (918m)
3 min Row, 1:30 rest (699m)
2 min Row, 1 min rest (476m)
1 min Row (265m)
Averaged 2:05 pace
2. 20-Rep Benchmark
20 Muscle ups for time
13:00 BMU

Monday January 12- more thrusters

1. Conditioning
21 – 15 – 9:
Thruster (95/65)
Front Squat (95/65)
Wall Ball (20/14)
2. Barbell Conditioning
9 Power Snatches, 135/95- used 75, should have used 65#
15 Power Cleans, 135/95
21 Jerks, 135/95- made it through 12 with 75#
Max Reps of OHS, 135/95- none
Score is number of OHS
3. Strength
2×10 Back Squat
legs were smoked- used 95#

Sunday, January 11, 2015

Saturday Suckfest

1. Conditioning
20-16-12-8 of:
Power Snatch, 95/65
Thruster, 95/65

19:02- ouch

But then had this for lunch and a LONG nap-

Friday DL, PP, and OHS

1. Conditioning3 RFT:
15 Deads, 245/165
15 Dumbbell Push Press, 50/35
9:35- took my time
2. Strength
5×5 Overhead Squats
65, 85, 95, 105, 115- had more in the tank
3. Skills
Odd: 10 Overhead Squats, 95/65
Even: 50 Double unders

Wednesday 1K row repeats and snatch technique work

1. Conditioning
3×1,000m Row, rest as needed – goal is maintain your 2k pace from last week across all three sets.
4:07, 4:12 Didn't recored the final row- I died so it was something like 4:20.
2. Snatch Technique
A. 5x”Second Pull Drill” – stay under 65%
Slowly pull the bar from the knees (shoulders over the bar) to the pockets (torso vertical), return to the above the knee position and complete a power snatch
B. 5×2 single Power Snatches, climbing – but keep it moderate, not heavy.

Tuesday, January 6, 2015

Monday 1/5/2015

1. Conditioning
“The Admiral”
3 Rounds for time of:
20 Burpee Pull ups – bar should be about 6″ above max reach
20 Front Squats, 155/105
20 Box Jumps, 24/20″
2. Snatch
5×1 Snatch From low hang
65, 75, 85, 90, 95, 95 (video), did these from the ground because this is a weaker position for me.

3. Squat
3×5 Front Squat, across
115#- burned after 60 FS

Tuesday 1/6/2015

1. Conditioning
“Team Power Drill”
Teams of two, 5 Rounds each of:
10 Power Clean, 135/95
15 Burpees
20 KBS, 1.5-pood/1-pood
25 Wall Balls, 20,14
one athlete completes a full round while the other rests, then switch.
No partner today, so rested ~3:00 between rounds to save time.
4:45, 4:32, 4:20, 4:13, 3:34 UB last round
2. Skills

Odd: Snatch Balance + Sotts Press + 2 OHS 
Even: 50 Double unders

Sunday, January 4, 2015

New Year, New Beginnings

Before I start in on training reflections for 2104, I think it's important to mention personal reflections. This past year was perhaps one of the hardest of my life that culminated into one of the best. Funny how life throws that at you, even if you are kicking and screaming. This is especially true for me, the women who has it all under control. Or so I thought. 

At the very beginning of 2014 my partner of 10 years left our marriage suddenly and my world was instantly turned upside down. This quickly threw me into survival mode and my first and main concern was the welfare of my precious daughter, Stele, and the destruction of the family I had so perfectly created in my mind. I was convinced I had it all figured out, and despite our flawed relationship, I was intent on not becoming a statistic. The universe, it turns out, had other plans. 

Several months later, kicking and screaming still, I met someone very special who has since shown me how to truly nurture another human. 

Through this time I discovered many things about myself, some of which I knew and some that honestly surprised me. 

  • I can survive anything and being a single mom is not the worst fate a child can face. A dear friend made me keenly aware of this by sharing the wisdom that it is better to come from a broken home than to live in a broken home. Truth.
  • Moderation, moderation, moderation. I had spent so much time trying to be perfect that I had forgotten to live a little. Eat some chocolate now and then. Have a drink. Enough said.
  • Centering your life on your children is the best way to conceal a broken relationship. Duh.
  • Centering your life on your children is the best way to neglect yourself. Damn, there is a lot of pressure to LOVE being with your kids all the time. Well guess what- I need time away from mine. It helps me appreciate our time together. Don't make excuses for this. There is nothing wrong with taking care of you. This leads me into number 5...
  • Nurture your relationship with your significant other. Always.
  • Have lots and lots and lots of sex with someone you love (that can be you, you know). This is a game changer.
  • Prioritize eating well and training hard. Guess what people, ten years will pass regardless of if you have done anything, so put in the work now and you will reap the benefits. 

Start today. Right now. Get up and go for a walk, do some air squats in your living room, park far away from the grocery store entrance. Everyone starts somewhere- everyone. Consistency is the key. Do something everyday. We all work, we all have children, we are all busy. Your health depends on your priorities. Find one hour everyday to train. 
  • Eat real food- almost all of the time. When you do this, the chocolate you had suddenly isn't a big deal.  Eat real food prepared simply. That is my number one piece of diet advice. If it has an ingredient list you didn't create in y our kitchen, don't eat it. I am going to quote the Whole 30 on this one:
It is not hard. Don't you dare tell us this is hard. Beating cancer is hard. Birthing a baby is hard. Losing a parent is hard. Drinking yoru coffee black. Is. Not. Hard. You've done harder things than this, and you have no excuses.

  • Smile. Have fun and enjoy life. Happiness is a choice. Period.
Now, for my training from the past year. I began with a focus on increasing my overall strength and working on correcting some structural imbalances.  I was making great progress, but realized during this time that increasing my overall strength wasn't necessarily making me better at CrossFit, the sport that I love. So, approaching masters age (40 is around the corner) I decided to hop back on OPEX Being but quickly noticed a large priority on upper body pushing (of which I am really strong). This irritated my right arm and I began to notice night tingling that was becoming increasing painful. I then switched to Competitors Training and focused on prioritizing my weaknesses while still maintaining volume. So far this has worked well and my arm is doing fine. 

Over the course of this year I have realized the following with my training:

  • Getting faster and stronger is great- but don't loose sight of what you love. This is vital for long term consistency and success.
  • Listen to your body. It really does know best. 
  • Don't go 100% all the time.
  • Don't go 80% al the time. 
  • Fuel to perform. Carbs are not the devil. I swear sweet potatoes are a miracle food.
  • Train with someone better, faster, stronger, etc. than you. 
  • Squat more. It gives you a nice ass. 
  • Heavy weight= more muscle= look good naked- yes, even for girls.

Now for the good stuff- some training from this week. 

Thursday January 1, 2015
  • Clean Jerk Technique- EMOMx9: 2 Squat Clean and Jerk at 85%
Couldn't maintain 2 reps every minute, so did 1 at 130#
  • Squat 3×3 Front Squat, across
Used 135#
  • Conditioning
    In the order of your choice complete max reps in two minutes of:
      Double unders
      Deadlifts (Use approximately 60% of a multi-rep max not to exceed 225/155lbs)
      Kettlebell swings (24/16 kgs)
      Box jumps (24/20)
      One minute rest between each two minute period.
      349 reps

      Friday January 2, 2015

      1. Jerk
      work up to a heavy single- 135#

      2. “Luke”
      400m Run
      15 CJ, 155/105
      400m Run
      30 TTB
      400m Run
      45 Wall Balls, 20/14
      400m Run
      45 KBS, 1.5-pood/1-pood
      400m Run
      30 Ring Dips
      400m Run
      15 Lunges, 155/105
      400m Run

      30:00- did with Mark and about 85%

      Saturday January 3, 2015

      For time:
      21 power snatches 95/65
      21 burpees
      21 pullups
      15 OHS 95/65
      15 burpees
      15 pull ups
      9 squat snatch 95/65
      9 burpees
      9 pullups


      Tabata mash up

      V holds