Checkin where I stand

1/7/09 - AMRAP in 20 min of 5 push jerks 76#, 10 box jumps 20'' 15 KB swings Rounds: 9 1/3 I think if I really pushed myself just a bit harder I could have reached 10. I need to pick up my kettlebell swings. I liked the push jerks and felt strong. Good workout.

1/8/09
200m run, 50 sit-ups, 400m run, 40 KTE, 800m run, 30 situps, 400m run, 40 KTE, 200m run, 50 sit-ups. YUCK! I really do not like knees to elbows. Time: 21:55

1/9/09 - Rest day

1/10/09 - So I decided that I was going to one of the workouts that was done at the games and see what my time would be. Just to get an idea where I stand. It was 5 rounds of 5 deadlifts @ 185#, 10 burpees. Time: 5:43 This one hurt. I have not hurt like this in awhile. My legs and core are still sore on Monday. I looked at the times at the games and my time is not the worst but it is at the top. So something to think about. I did do this workout way back in July after the games @ 155# and I think my time was slower. So it is really nice to see the progress that I have been making.

1/11/09 - 5 rounds 400m run, 50 squats. This really was needed. I needed to get out and do something because my legs were so sore from Sat. workout. It felt good just to be moving. Didn't keep time but a successful workout none the less.

1/12/09 - 1 - 1 - 1 - 1 - 1 Squat Snatch: So finally get to put the stuff I learned at the Oly cert to work. My last PR for snatch was 90 coronado weight (81# real weight). So when I saw this come up I was excited. Plus I got to work with Kayla and that is fun. It is nice to see her feeling better and really wanting to hit it hard.

We roughly went something like 75 - 85 - 95 (86 real weight) - 100 (f) - 100(f). So that is a 5 pound increase and a new PR. So today at the gym I was happy. Plus I am getting pretty low in my catch position and that's cool as well. I really need to focus on active shoulder when the bar comes up. It really makes a difference. It was really nice to get past that 90# snag that I was stuck on for so long. I can feel I am getting stronger so it is nice to see how work on technique plus an increase in strength can really help push the numbers up. Pretty cool!

On another note I had a pretty good weekend. Went to lunch and a movie with a group of girls. Some from the gym and some from Priscella's gym. It was totally a girls day out sort of thing. We saw Bride Wars. A good chick flick that was better then I expected. Then Saturday night Max and I went and hiked Cowles Mt. in the dark because the moon was so bright you didn't even need a headlamp. It was pretty. But there were a lot of people doing the same thing I was and I wasn't really into the big crowds.

Sunday I went and watch the Chargers have a poor showing against the Steelers. Pretty sad but the company was fun and we all had a good time. Dave and Jess hosted and a ton of people from the gym came over. Good times had by all. I had some crab dip and meatballs!

Start of November

So it looks like I am resorting to a once a week posting…oh well

Workout data

Thursday WOD: AMRAP of 20 Double Unders, 10 HSPU, 5 squat cleans – 7 rounds
Double unders have gotten a lot easier for me and that really helped with this workout. I was able to get through those pretty quickly. I decided to do HSPU from a box instead of negatives, and went with 99# for squat cleans. Squat cleans are a comfortable movement for me and I like them so I tend to go heavier when I can. Plus all of the smaller weights were being used by the other ladies so it was just easier to use the 10K’s and 5lbs.

Friday WOD Fight Gone Bad – Heavy
So the usual weight for women on FGB is 55# and this time it was calling for 65# SDHP and PP. I have done FGB with the men’s weight and my score was 220 so I was shooting for 300. That didn’t happen. I wasn’t able to start with wall ball and I hate to admit it but that right there was a mental block for me.

Here are my numbers
Round One: SDHP 28, BJ 21, PP 20, Row 15, WB 19 = 103
Round Two: SDHP 20, BJ 20, PP 13, Row 15, WB 15 = 83
Round Three: SDHP 17, BJ 19, PP 11, Row 13, WB 15 = 75
Total 261

So my number was 40 points higher then when I did it with 75# but I would have liked to seen a higher number. It is the PP that really kicks my butt. Need to work on those. My row numbers were higher when I did it with 75#. Interesting.

Saturday I had to work and then Sunday I had a football game and then Max and I went on a hike at Cottonwood Creek. Here are two pics from the trip.


Monday WOD: Squat Snatch 1 – 1 – 1 – 1 – 1
Still stuck at 90# BUT the depth that I got when I did 85# and 90# was really good and got me pretty happy. I got all the way down into the full squat and had to stand to up. That was cool.

Tuesday WOD: 5 400m sprints
YUCK times ranged between 1:27 - 1:35. Good cardio work.

Wednesday WOD
SP 1 – 1 – 1 – 1
PP 3 – 3 – 3 – 3
PJ 5 – 5 – 5 – 5

This was one of the workouts that I did when I started the blog. The bad thing is that I have been going to the morning class and that means I don’t know what my PR’s are or what my time was because I don’t have the time (or make the time) to check out my notes before I head to class. This is something that I am going to have to change because for me there is a lot of mental motivation that goes through on in my head when I know what my last times, PR’s were and that I want to break them.

So not knowing what I did last time I am not really happy with these numbers:
SP: 65, 75, 85, 90 (f),
PP: 95, 100, 105, 110,
PJ: 110 (3), 95, 100, 105

Compared to my last numbers.
Shoulder press: 85# is PR
Push press number went up from 95 to 110 (awesome)
Push Jerk still at 110

So some progress and some things to still work on. That’s the thing about Crossfit. Always something to work on.

As for diet…well it has been pretty bad. I have had a hunkering for white chocolate macadamia nut cookies lately. This has resulted in me fluctuating in weight. Right now I am near 150. I know that if I went back to Zone hardcore I would drop a quick 5 pounds. Knowing that I think I don’t worry about it too much. But in terms of workout times and how I progress the extra weight does not help. Ideally I think I would like to be around 140 but that would mean that I would have to be a real hardass about diet. One of my goals is to be able to do a body weight overhead squat.

I'm busy

This is going to be quick because I want to go to bed. I have been working a lot lately and I had to get up really early today so i am going to try to get to bed early tonight for a few extra hours of sleep. I need it.

Workouts
Thursday: Squat Snatch 1 - 1 - 1 - 1 - 1. I went 65 - 75 - 85 - 90 - 95(f). So I'm still stuck at a 90# snatch

Friday: 3 rounds with a partners of: 50 HSPU's, 50 Deadlifts, 50 KTE's, farmers carry and 800m run. Weight was 143# deadlift and 35# farmers carry. 45:53. I partnered up with Gene and we had a good time. A touch workout in celebration of Steve's b-day.

Took the weekend off. Stick to the diet at about the 75% level. I'm interested to see what I will way in the morning.

Snatches

So we did snatches at the gym tonight. Probably the most complex move that we do at the gym. It's a tough one. For me the hardest part is pulling myself under the bar and getting into the squat position. I am strong enough to get the bar up to eye level but have a mental block when it comes to getting below it into the full squat. For some reason my mind does not think that it is a good idea to throw weight above my head and try to squat with it in the position. I don't know why. Sounds like fun to me.

So instead of going for a PR today I wanted to get in more reps so that I could really start to build the muscle memory of getting under the bar in the full squat. This meant that I did lighter weight. I was able to do 85# but dropped down to 75# to practice the movement. I like having a video to watch because it tells a lot about what I am doing. I am lifting the bar off the ground well and the pull up looks good. I don't think I came to full extension of the hips but I'm close. I need to focus on really shrugging the shoulders and then pulling myself under the bar. Practice, practice, practice.

Snatches and some Shopping

I don't think that will have the time to post tomorrow so I wanted to get it done tonight. Plus it looks like it will be me and Will Farrell as Anchorman tonight since I have to be at work by 7:30am tomorrow. Oh the weekend work begins!


Felt a wee bit hungry here and there throughout the day but nothing major. Still dong the 3-2-3-1-3-1 for blocks. So far so good. The game has just started. I got a long road to go.


The workout went well. Max weight of snatches 3-3-1-1-1-1. I went 65-75-80-85-90-95(F). 90 is a new PR! I really need to work on pulling myself under the bar and getting into the full squat. I have the same issue when doing the push jerk. I need to get down under the bar. The weight is not the issue.....and that makes it even more frustrating. Dutch was at the gym today and it was a pretty amazing to watch how he gets all the way down to the full squat to get the weight. Andy still beat him and I think got a PR. It is really fun to watch the top athletes get some. That will be me one day!

On another note I went shopping at Whole Foods (I know it cost a pretty penny but the food is good quality.) I decided to take a picture of the food I bought. I think the only thing in this photo that is high in fat would be the peanut butter. The rest meat, veggies and fruit with some string cheese and the feta. Not what my cart would have looked like 6 months ago. Then again I don't quite look like I did 6 months ago!