Yeah, yeah, yeah, I know. It's been forever.
I started MEBB. I'm doing my own programming, which I truly enjoy albeit time consuming. The lifts I chose are Push press, squat clean, overhead squat, chin ups(not exactly a lift, but I need to work on them)and snatch.
Today was squat clean 2,2,2,1,1,1
I sucked. But, that's ok.
I barely did these at all during CFSB and it showed today...
I did 65,65,70,75,80(failed),75
My old 1RM is 85#. I lost 10# but I know I'll get it back. So much of this lift is mental for me. My body does not WANT to dive under that bar! Grrrrrr
I followed with a short metcon
AMRAP 10
5 thrusters@70#
5 pullups
Run 200M
I got 4 rounds+3 thrusters
I'm pretty happy. I've never done 70#thrusters in a metcon before. It was definitely hard towards the end but I'm glad I did it.
I leave for NY in 12 days and am super excited!!!!! I get to see Jay and Nikki, go to CrossFit 101 and compete in a 'mini-games' with Nikki. WOOOOOOT!!!!!
Saturday, September 26, 2009
Tuesday, September 15, 2009
Sunday, September 13, 2009
Max effort deadlift
Max effort week continues...yesterday was deadlifts.
So...I get to the box and realize I didn't eat breakfast. I immediately assume this will hinder my performance. Good thing I posted it on FB. Several people set me straight. I will say, I didn't feel hungry. Anyway..
5,3,3,1,1,1,1,
I did the 5 at 115#
3@165
3@165
Then 190, 200, 210...tried for 215 3 times and failed. I am still extremely happy with this. My max DL at the start of CFSB was 175#
You will hear no complaining from me about that increase.
I have not done a metcon at all during my ME week. Today is my rest day..I was going to do a BW metcon today but my knee is bothering me and I have FS tomorrow. I don't want to hinder my performance for the squats so I'm just doing pushups today. Something I need to work on, for sure.
I haven't been posting my food lately...I do like using Fitday, but, part of the allure of Paleo over Zone is not having to measure every damn thing. So, I figure I'll track my food every once in a while. Make sure I'm where I want to be. The rest of the time I'll eat when I'm hungry and stop when I'm full.
Crazy concept, I know :)
So...I get to the box and realize I didn't eat breakfast. I immediately assume this will hinder my performance. Good thing I posted it on FB. Several people set me straight. I will say, I didn't feel hungry. Anyway..
5,3,3,1,1,1,1,
I did the 5 at 115#
3@165
3@165
Then 190, 200, 210...tried for 215 3 times and failed. I am still extremely happy with this. My max DL at the start of CFSB was 175#
You will hear no complaining from me about that increase.
I have not done a metcon at all during my ME week. Today is my rest day..I was going to do a BW metcon today but my knee is bothering me and I have FS tomorrow. I don't want to hinder my performance for the squats so I'm just doing pushups today. Something I need to work on, for sure.
I haven't been posting my food lately...I do like using Fitday, but, part of the allure of Paleo over Zone is not having to measure every damn thing. So, I figure I'll track my food every once in a while. Make sure I'm where I want to be. The rest of the time I'll eat when I'm hungry and stop when I'm full.
Crazy concept, I know :)
Saturday, September 12, 2009
Max effort week
Yes, I have been slacking....on the blog, not working out. I knew this would likely happen. Which is why I was reluctant to blog in the first place. Oh well.
Yesterday was the first day of my max effort(and last)week of CFSB. I did 5, 3,3, 1,1,1,1...
I did the 5 at 120#
3@135
3@140
Then 145, 150, 155, 160
160# is a PR for me. It's hard to judge how much I've improved on this. When I started this program I thought I could squat 160. But, I was not getting nearly low enough. So, around week 3 I dropped my weight way down and focused on getting my ass down.
When I did this yesterday my spotter said it seemed easy for me. More like 80% of my max. Hmph! I thought it felt hard! I started leaning forward on the ascent. Argh, I need to work on that!
Mentally, I wasn't really into it and questioned whether I should hold off on doing it at all. But, I knew I'd feel even worse if I didn't do it.
On a side note....I have discovered I heart handstands!! I have seen a lot of improvement in my balance. I got some great tips(thanks, Brian)and have been practicing them religiously.
Today is ME DL....my max is 200#. I'd be fuckin' stoked if I got 210. That may be too ambitious, it has come up rather fast. I don't know that I can expect a 10# increase every time I turn around.....it would be nice, though :)
Yesterday was the first day of my max effort(and last)week of CFSB. I did 5, 3,3, 1,1,1,1...
I did the 5 at 120#
3@135
3@140
Then 145, 150, 155, 160
160# is a PR for me. It's hard to judge how much I've improved on this. When I started this program I thought I could squat 160. But, I was not getting nearly low enough. So, around week 3 I dropped my weight way down and focused on getting my ass down.
When I did this yesterday my spotter said it seemed easy for me. More like 80% of my max. Hmph! I thought it felt hard! I started leaning forward on the ascent. Argh, I need to work on that!
Mentally, I wasn't really into it and questioned whether I should hold off on doing it at all. But, I knew I'd feel even worse if I didn't do it.
On a side note....I have discovered I heart handstands!! I have seen a lot of improvement in my balance. I got some great tips(thanks, Brian)and have been practicing them religiously.
Today is ME DL....my max is 200#. I'd be fuckin' stoked if I got 210. That may be too ambitious, it has come up rather fast. I don't know that I can expect a 10# increase every time I turn around.....it would be nice, though :)
Sunday, September 6, 2009
BS, metcon and booze...
Ok yesterday was BS. I got a lot of useful tips from a friend at the gym. Narrow my stance, take my breath before I grab the bar and lower my hips, already!!!
It felt odd at first but I'll just have to get used to it.
I did 3X3@ 185, 190, 195
Then 21, 15, 9@ 135...Whew! Those wiped me out. Right about here is where I realized I did NOT eat enough breakfast. I had grapes with me for PWO. I ate those and 2 large spoonfuls of PB (Paleo be damned.. I had to!!)
Anyway, it did help... and I hit the metcon, pretty hard if I do say so myself..
Metcon
3 rounds of
5 thrusters@65#
10 pull ups (jumping, on rings)
20 dips (also jumping)
Time:6:20
I feel very good about this. Last time I used 55# for the thrusters and my time was 7:38!
I'm not even going to attempt to list my foods from yesterday. I went up to Chicago last night. Not only did I drink a retarded amount of alcohol...I came home and ate every single piece of shitty, sugar loaded, grain based food I could get my hands on. And now, as I write this, I feel like a tired piece of shit. I am reminded why I rarely drink....
It felt odd at first but I'll just have to get used to it.
I did 3X3@ 185, 190, 195
Then 21, 15, 9@ 135...Whew! Those wiped me out. Right about here is where I realized I did NOT eat enough breakfast. I had grapes with me for PWO. I ate those and 2 large spoonfuls of PB (Paleo be damned.. I had to!!)
Anyway, it did help... and I hit the metcon, pretty hard if I do say so myself..
Metcon
3 rounds of
5 thrusters@65#
10 pull ups (jumping, on rings)
20 dips (also jumping)
Time:6:20
I feel very good about this. Last time I used 55# for the thrusters and my time was 7:38!
I'm not even going to attempt to list my foods from yesterday. I went up to Chicago last night. Not only did I drink a retarded amount of alcohol...I came home and ate every single piece of shitty, sugar loaded, grain based food I could get my hands on. And now, as I write this, I feel like a tired piece of shit. I am reminded why I rarely drink....
Saturday, September 5, 2009
Paleo coconut pecan pancakes
I thought I'd post this real quick instead of waiting until tonight....
3 Eggs
2 TBL Unsweetened coconut
1 TBL coconut flour
handful of chopped pecans
1-2 TBL unsweetened applesauce
1/8 tsp baking powder
vanilla-splash
nutmeg(or any similar spice)dash or so
Mix it all up
Heat about 1-2 TBL coconut oil in a pan, drop about 1/8cup batter per pancake, cook, eat, thank me...
This is a very flexible recipe. Add more flour or coconut if you want or omit the nutmeg, whatever...make it your own :)
3 Eggs
2 TBL Unsweetened coconut
1 TBL coconut flour
handful of chopped pecans
1-2 TBL unsweetened applesauce
1/8 tsp baking powder
vanilla-splash
nutmeg(or any similar spice)dash or so
Mix it all up
Heat about 1-2 TBL coconut oil in a pan, drop about 1/8cup batter per pancake, cook, eat, thank me...
This is a very flexible recipe. Add more flour or coconut if you want or omit the nutmeg, whatever...make it your own :)
Thursday, September 3, 2009
Sometimes you really should ask for help
Help..as in a spotter...
I am one of those people that does not like to ask for help. Like, really, really hates it. This crosses over into all aspects of my life. Working out is no exception. So...I never ask anyone to spot me. I just figure I'll dump the weight. No big deal. That's worked thus far.
Until today.
Today was BS 3X3
I did 140, 145 and the last 3@150,150,160(fail)155 PR
Aaahhh, the fail@160..it was ugly. Real ugly and I definitely could have hurt myself. Stupid on my part. But, I learned a lesson. Swallow my pride for 2 seconds and ask for help.
Metcon
AMRAP in 12 of
8 KBS@35#
5 burpees
2 C&J@65
7 rounds
This just pissed me off. I was going to try 45#KBS but we only have dumbells in 45# and fuck that. It was awkward and just too damn heavy for me.
And the C&J's...my max is 85# so I loaded the bar with 75, thinking,"it's only 2." ....Uh, no.
After the KBS and the burpees, it just wasn't happening.
So, I stopped the timer and took it down to 60(right about now I'm hating myself)
That's all there is to say about that...
Food
Apple
Pecans
Coconut oil
Applesauce, unsweetened
Zucchini
Eggs
Cauliflower
Tuna
Bacon
Pork tenderloin
Peas
Almonds
Total
Cals 1,477 Fat 82.4 Prot 100 Carb 97.8 (48/26/26)
This is too low
But I didn't blog on my rest day....Cals for that day were 2,500. It averages...
I am one of those people that does not like to ask for help. Like, really, really hates it. This crosses over into all aspects of my life. Working out is no exception. So...I never ask anyone to spot me. I just figure I'll dump the weight. No big deal. That's worked thus far.
Until today.
Today was BS 3X3
I did 140, 145 and the last 3@150,150,160(fail)155 PR
Aaahhh, the fail@160..it was ugly. Real ugly and I definitely could have hurt myself. Stupid on my part. But, I learned a lesson. Swallow my pride for 2 seconds and ask for help.
Metcon
AMRAP in 12 of
8 KBS@35#
5 burpees
2 C&J@65
7 rounds
This just pissed me off. I was going to try 45#KBS but we only have dumbells in 45# and fuck that. It was awkward and just too damn heavy for me.
And the C&J's...my max is 85# so I loaded the bar with 75, thinking,"it's only 2." ....Uh, no.
After the KBS and the burpees, it just wasn't happening.
So, I stopped the timer and took it down to 60(right about now I'm hating myself)
That's all there is to say about that...
Food
Apple
Pecans
Coconut oil
Applesauce, unsweetened
Zucchini
Eggs
Cauliflower
Tuna
Bacon
Pork tenderloin
Peas
Almonds
Total
Cals 1,477 Fat 82.4 Prot 100 Carb 97.8 (48/26/26)
This is too low
But I didn't blog on my rest day....Cals for that day were 2,500. It averages...
Tuesday, September 1, 2009
How to do it when you don't wanna do it.
Ok, what the shit??? I felt tired again today!! I actually overslept this morning(something I NEVER do) and was nodding off at school.
What I really wanted to do was come home, eat and nap.
But I didn't
I ate, fucked around on FB (surprise) ...and this where I interject something...after posting my impending WO on FB my peeps got me all inspired. The suggestion to think how ' good I will feel knowing I gave it my all.' Is just damn perfect...for me.
That, and being told to make that WOD 'my bitch.' hahaha
Seriously, though, this is one of the great things about CF. The community, the support, the camaraderie. Thanks, guys :)
Today was SP 5X3@65, 65, 65, 70, 70
Then SP 12, 9, 6@55
I'll admit to resorting to a PJ on the last few of those. My delts were shot!
Metcon: 5 rounds of
6 HPC@60#
12 Pull ups (assisted)
18 GHD sit ups
Time 12:47
Not a bad metcon. Felt kinda unbalanced though, due to the fact that I really could have gone heavier on the cleans but the pull ups were brutal.
Tomorrow I rest and boy do I need it.
Food
Turkey drumstick 6.9 oz
Chicken thighs 2
Pork roast 5.4 oz
Pork rinds 6 oz (I apparently can't keep these in the house)
Coconut oil 1 Tbl
Almond oil 1 Tbl
Eggs 2
Broccoli 6.3 oz
Apple 2.7 oz
Pineapple 5.9 oz
Peas 259 g.. OMG these were good, don't be a pea hater >:)
Total Cals 2,558 Fat 132.5 Protein 151.4 Carbs 81.8 (56/29/15)
What I really wanted to do was come home, eat and nap.
But I didn't
I ate, fucked around on FB (surprise) ...and this where I interject something...after posting my impending WO on FB my peeps got me all inspired. The suggestion to think how ' good I will feel knowing I gave it my all.' Is just damn perfect...for me.
That, and being told to make that WOD 'my bitch.' hahaha
Seriously, though, this is one of the great things about CF. The community, the support, the camaraderie. Thanks, guys :)
Today was SP 5X3@65, 65, 65, 70, 70
Then SP 12, 9, 6@55
I'll admit to resorting to a PJ on the last few of those. My delts were shot!
Metcon: 5 rounds of
6 HPC@60#
12 Pull ups (assisted)
18 GHD sit ups
Time 12:47
Not a bad metcon. Felt kinda unbalanced though, due to the fact that I really could have gone heavier on the cleans but the pull ups were brutal.
Tomorrow I rest and boy do I need it.
Food
Turkey drumstick 6.9 oz
Chicken thighs 2
Pork roast 5.4 oz
Pork rinds 6 oz (I apparently can't keep these in the house)
Coconut oil 1 Tbl
Almond oil 1 Tbl
Eggs 2
Broccoli 6.3 oz
Apple 2.7 oz
Pineapple 5.9 oz
Peas 259 g.. OMG these were good, don't be a pea hater >:)
Total Cals 2,558 Fat 132.5 Protein 151.4 Carbs 81.8 (56/29/15)
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