Friday Before CrossFit Open 13.1

Aaaah today’s workout at CFPA totally looked like what I did on Wednesday…Rows with Push ups, and then deadlifts.

Strength:

Pendely Rows(Every 3 Minutes): 53(5)-63(5)-73(5)-83(5)-83(5), Super setting with different style push ups.

WOD:

:30 on :30 off for a total of 16 rounds

Deadlifts(55%-65%, I used 123#): 14,14,14,15,14,13,14,14 = 112

Double Unders:18,21,24,21,23,27,16,24 = 174

I was going to go heavier than 123# because 285 is my max. Tim said 123 was enough, probably because of tomorrow’s WOD. Good thing I listened, because during the 4th round, I asked him whether we were really going to finish all 8 rounds of deadlifts. LOL. But once we got to the 6th round, I felt a burst of energy to just finish it out, hoping that he would not cut it short. He didn’t, so that felt good that we all pushed through.

The double unders were all done with double, single, double, single. I just need to practice practice practice and work that wrist action.

Extras: Easy 2000m row, finished at 9:45.1. Goal was to just stay consistent and stay under 2:30 pace.

Time to rest, roll out, and mentally prepare for tomorrow’s WOD. Goal is to get 150 reps!!!! Let’s do this!

08/06/2012 – Monday’s Workout

No power cleans today, just a longer AMRAP. I used 85# for the WOD and surpringly my shoulder was a-okay! I should of tried to go unbroken with the pull ups most of the rounds, but I didn’t want to risk over extending it. I have to play it safe, otherwise I’ll hurt other parts of my body and be out for good.

15 Minute AMRAP

10 Pull ups

10 Deadlifts(135/95)

10 Push Press(135/95)

Result: 6 rounds plus 4 reps w/ 85#

I got to my work gym and did 5 rounds of 10 barbell hip thrusters(95#) and 15 GHD situps.

08/01/2012 – Overhead Squats

Pretty scary how I can predetermine what Tim is planning for our workout. Walking into the gym, I was wondering to myself what our Wednesday skill work would be for the next 3 weeks. I guessed Overhead Squats knowing that we haven’t done these since who knows when and my range of motion with my shoulder was still not 100%. And what does Tim announce…OHS of course!

The problem that I am having is that when I do sox press with a PVC pipe, my right shoulder just feels tight. How am I suppose to hold a heavy bar up over my head when I can’t even hold a PVC pipe and get through 10 sox press. Tim told me to go light.

Overhead Squats: 63#(5)-73#(5)-73#(5)-83#(5)-93#(3)

As the bar got onto my shoulder, everything felt light, even the 93#. Push pressing the bar up wasn’t the problem either. Doing the squat wasn’t even the problem. Getting the bar back onto my shoulder after doing the squat…THAT WAS THE PROBLEM. I ended up letting the 93# bar fall to the ground instead of letting the bar fall back onto my shoulder. I think it’s sort of mental on my part, bent just the bend in the arms makes my shoulder feel a little tight.

Here was our WOD:

For Time:

500m Row

21 Push Ups

21 Box Jumps(20″)

400m Row

15 Push Ups

15 Box Jumps(20″)

300m Row

9 Push Ups

9 Box Jumps(20″)

200m Row

6 Push Ups

6 Box Jumps(20″)

100m Row

3 Push Ups

3 Box Jumps(20″)

I started to hang on the bar to practice a kipping pull up. My right shoulder felt really tight and awkward. Was I not warmed up enough? BLEH! Tim suggested ring dips. UGH! For all the pull ups, I did ring dips. The first 500m row I felt really good, until I stepped off and had to do ring dips. I could only get 3 or 4 at a time with good form. The next 400m row was the worst. It took longer for me to row 400m then it took me to row 500m. That’s how bad it was. Everything was downhill from there though.

Result: 15:28

In the afternoon, I wanted to go practice heavy deadlifts. I was doing 3×5 rep scheme.

Deadlifts:165#(3)-195#(3)-215#(3)

If my shoulder doesn’t feel better after our short vacation next week, I’m going to see a doc.

07/28/2012 – Extra Workout and GNO

Tonight is Girl’s Night Out(GNO)! Even though I saw most of the girls last week at Lil’ AMRAP’s birthday party, we haven’t had a chance to all hang out and have a drink or two. With work, family, and stuff we individually focus on, it’s hard to get together. But when we do, it’s like we were never apart. Don’t you love that type of friendship?! <3

Anyways, I knew I was going out, and I was going to have a drink and dessert, so I did a workout today. I decided to tackle some deadlifts and work on KB Swings. For the deadlifts, I changed my grip around because I didn't want to aggravate my right should and elbow. So, my left palm was facing foward, and right palm facing me. It's a little awkward and I don't feel as strong, but it's better than trying to work too hard on the right side. Plus it's always good to switch things around.

I started off with breakfast and created a cous cous hash. I used cauliflower, onion powder and curry powder for the cous cous. So good! I mixed it in with leftover salmon and two eggs. I had 1/4 of an avocado for fat. Yummy!!!

Before I ate lunch, I did my workout.

Deadlifts: 65#(5)-115#(5)-155#(5)-185#(5)-205#(5)

For the last set, I stepped away from the bar twice. I just had to reset and mentally make sure I could pull it.

After the deadlifts, I did 5 Rounds of 30 Kettlbell Swings using the 16kg bell. I rested a minute between each round. The goal is to finish the 30 swings within 1 minute. If you don’t, you are suppose to row 1000m as a penalty for each round missed. I missed the last two rounds. I ran 400m for penalty. LOL. I got this workout from CrossFit One World’s site.

For lunch I had 4oz london broil with green beans, cauliflower cous cous, and avocado.

For my 3rd meal I had 3oz of duck leg with cous cous, more green beans, and a small piece of sweet potato.

Alrighty, here is where it starts to go downhill. My meals were pretty early in the day, so I tried not to eat until we were out, but our reservations weren’t till 8:15. I finished the last of the dried cranberries. Yes, I killed this bag within 3 days.

For dinner, we went to Limon SF, a peruvian restaurant. Everything was delicious! I had Rotisserie Chicken, Ceviche, Hanger Steak, Yucca Fries, Sweet Potato fries, Green Beans, and bit of Truffle Mac and Cheese. Here are some of the pics.

Ahi Tuna

Rotisserie Chicken

Our Side Dishes

I had half a glass of sangria and sipped on a Caiparinha. I had to drive so I didn’t drink that much.

Afterwards we went to Candybar. Candybar is this cute little place in SF where you just hang out, order desserts, alcohol, and play board games. It’s so cute! Here are some pics of our dessert. I only got two pictures, but we ordered way more.

Honeydew Ice Cream Sandwich

Peanut Butter Jelly Time!

Our desserts from my friend @bevizm

Cheers! Strawberry Kiss Champagne

Good times with great friends.

I got home at 1:30…way past my bedtime. And I had to get up at 6:30. So worth it!

07/16/2012 – Good Eats

Can I rewind and get my weekend back?! I’m so not ready for work, but I got my butt out of bed and went to workout. CFPA is still closed, so I went to practice Deadlifts and KB snatches. Not that great of a workout, just wanted to lift. I stayed at 185 for deadlifts and did about 6-7 reps for each set. For the kb snatches, I did about 5 reps each side using the 8 and 12kg bell.

We are 1/4 the way through for the 100 day push up challenge.

Here is what I ate for the day…

I probably had a little extra meat today which was not pictured.

07/09/2012 – CFPA Closes for CrossFit Games Week

Aaaah, The 2012 CrossFit Games week is upon us! I wish I was going next weekend, but plans changed. Next year, for sure! It’s gonna be madness at The Home Depot Center, but fun madness. So jealous of everyone going. I’ll be watching it on ESPN as much as I can.

Since today was the last day of workouts for us until next Wednesday, I had to get my butt out of bed at 4:30 and get a good workout in. Today we worked on Pistols.

Pistols: 5(BW)-5(12kg)-3(16kg)-3(16kg)-1(24kg)

My pistols are strong when my right leg is extended. I had trouble stringing together the 16kg with my left leg extended. I lose balance. These things I can practice. Practice practice practice.

Here’s our WOD:

12 Minute AMRAP:

3 Deadlifts(315/225#) Used 185#

9 Bar Hop Burpees

18 Double Unders

Result: 6 Rounds + 6 Reps

Let’s just say this was a great send off. I tried to keep my form as perfect as possible, but as I got tired, it was hard to keep my abs tight while I pulled. Again, with burpees and double unders, you just have to keep moving. I’m happy with my score.

Tim told me to rest and recover this week, and I think I will do that. I don’t plan on lifting on Wednesday, I’ll get some Yoga in on Thursday, and then do a lifting session(no WOD) on Friday. Plus, I’m going to sleep in a bit!! YAY!

Day 18 of Push Up Challenge done.

06/22/2012 – Shoulder Press and 11.2 WOD

Tim went on vacation for the weekend, so Trish was our coach. It’s always great to have someone new coach you because you do different things. She’s one tough cookie, but I love it.

I paired up with Jackie today for our last week of Shoulder Press. Here’s how it went.

Press: 33#(5)-53#(5)-63#(5)-73#(3)-78#(3)-84.5#(1)-86.5#(1)-88#(1)

Now, that’s a personal record for me. Almost close to 90!

Our WOD was 11.2 from the 2011 CrossFit Games.

AMRAP in 15 minutes:

9 Deadlifts(155/100)

12 Games Push ups

15 Box Jumps

Result: 7 Rounds + 31 Reps

This felt like the longest 15 minutes ever. When Trish yelled out that we were only half way, I could of died. I just wanted to keep moving and try not to stop. My back was all over the place with the deadlifts and now I am feeling it in my right shoulder/neck area. Maybe it’s from the press, but I doubt it. It was hard for me to break the bar and keep my shoulders from arching forward.

Goal now is to roll out my lats and practice deadlifts at light weight with good form.

BTW, looks like Fitbomb, Trish, and I are doing 100 day push up challenge starting today. Looks like my push ups will be perfect by September. I marked my alarm already, so I’m ready to go.

Holy batman, I’m sore, bruised, and hurt EVERYWHERE. What a great week.

06/20/2012 – Front Squats and Jackie

Today is our last day of the Front Squat cycle. Last week I PR’ed at 148# and today I wanted to get 150#. Here’s how it went…

Front Squats: 73#(5)-93#(3)-113#(3)-133#(3)-143#(1)-150#(F)-150#(F)

I failed at 150#. First, I think I made too big of a jump from 143# to 150#. I thought the 143# felt good even though it wasn’t perfect form. For the 150#, before I got to the bar and put it in the rack position, I took my deep breath and got tight. I lifted the bar onto my shoulders, lifting my elbows, and positioned my feet. Right then and there, I let go of my breath. NOT GOOD. Of course, everything just let loose, and I had to get tight again before going down into the squat. I think that was my first point of failure. I just need to focus and go. With the second try, I think I just flopped down into the squat to fast. My back rounded and of course the elbows were down, and I couldn’t get it back up. 150..I will get you next time.

Our WOD today was a benchmark WOD.

Jackie

1000m Row

50 Thursters(45#/35#)

30 Pull Ups

Result: 9:59 RX’d

We did Jackie in March, and I got the same time! I’ve done Jackie at 9:11 back in when I started at CFPA. It’s recorded in my book. I remember I did the first set of thrusters at 25. Today, I did 17 or 18, and then took lots and lots of breaks.

When I got to work I wanted to work on some deadlifts. I didn’t go to heavy because my elbow is still bothering me, and I could feel it flare up. Anyways, I warmed up to 165# and then worked my way down.

Deadlifts: 165#(10)-145#(8)-135#(8)

Time to ice, roll out, and take some ibuprofen. Hope everyone got a good workout in.

06/15/2012 – Good Eats

I woke up late today. Actually I woke up at 4, turned off my alarm, and told myself I would just hang out for 15 minutes. 15 minutes turned into 45 minutes, and I was too late to zoom into Palo Alto. Maybe I would of made it, with burpee penalties, of course, but I didn’t pack any of my food, so I decided not to even try. I went to work and did Deadlifts RPT(160#(8)-145#(12)-135#(14)) rep scheme and 3 sets of weighted lunges. My buy in to the workout was 2 500m Row and 20 GHD sit-ups. My cash out was 20 GHD sit-ups. Trust me…20 is enough, especially if you haven’t done GHD sit-ups in over a year. I definitely missed a good WOD at CFPA…AMRAP 20 minutes: 400 m run and Max Shoulder to Overhead.

Here’s what I ate for the day.

8:00AM – Breakfast was 8 egg whites with spinach and mushrooms. My side of greens was sautéed kale, a sweet potato, and some raspberries.

11:30AM – I got hungry a little earlier today and scarfed down my ground lamb stir fry with veggies. I think I’m sick of this meal. LOL.

4:15PM – I was starving by the time I ate my fourth meal. It was a salad from Trader Joe’s with 3.8oz of turkey breast. I was still hungry after this, so I ate two Paleo Stix.

6:30 – For some reason I couldn’t hold out till 8 for dinner. I decided to eat before we put the kids to bed. I scarfed down the last of the shrimp, half a chicken thigh, and lots of veggies. I was suppose to have 3 servings of fat, so I chose some avocado and 1 serving of cashews.

Wish me luck this weekend. Lots of going out and eating out for Father’s Day. I don’t want to go too crazy, but I am going to take advantage of my “off meal” plan, just to stay sane. Originally, I was going to have my “off meal” plan at Bill’s Cafe. Pancakes Pancakes and more Pancakes. But it looks like I can’t do that because at night we decided to take my in-laws to a Brazilian Churrascaria. You know what that means…lots and lots of meat. Mom is ordering Chinese food for lunch on Sunday, but I’m definitely not indulging in that. Not worth it. Let’s hope I stick to my plan.

05/25/2012 – Friday’s Barbell Complex

Today was an off Friday, but I never miss CrossFit, so I hurried my butt to Palo Alto at 4:30AM to get a workout in. Today was high carb day too, and that means?! Training day calories. YAY!

Here was our WOD:

5 Rounds of AMRAP in 20 Minutes

15 Deadlifts(135#/65#)

12 Hang Power Cleans(135#/95#)

9 Front Squats(135#/95#)

6 Push Jerks(135#/95#)

Result: 14:24?

The point of the workout is to finish 5 rounds or stop at 20 minutes. This WOD was badass! Why? Because I love pushing weight around. Too bad I didn’t push enough weight. I slowly warmed up trying to figure out if we’ve done this workout before. I thought I did 75# last time, but I wasn’t able to find it in my book. But, I do have it recorded on here. It was January of 2012. And I did use 75# that time. I should of gone for HEAVIER! Tim told me that too…after I finished the workout. I went unbroken on the deadlifts, front squats, and push jerks. The cleans were difficult, like always, but I probably could of pushed at least 80, if not 85. Oh well, there is always next time.

But hey…at least I PR’d! That’s always good.