go me!

I was feeling a bit better about life and exercise since my last post.  I figure I just need to work a bit harder everyday and then I will get there.  Nutrition is still a work in progress, I figure once I have a regular schedule I will be better about regimenting myself.  Friday I worked at 530 am which is just so freakin early, and then had an interview at 12 so I wasn't able to attend my morning classes, which somehow just feel better to me.  By the time evening hit I was ready to lay on the couch and watch movies, but John made me go.  The strength work was overhead squats, which I haven't done in some time.  My previous 1RM is around 95... and we were working on percentages, so I started with 45, then went to 63 and my wrist went crazy and I only go through three reps.  I worked my way back up but only ended at 63.  I need to be sure to warm my wrist up, and ice it or it does funky things.  The wod was 9-7-5 deadlifts and muscle ups.  I subbed 2x pull ups and ring dips, and my 1RM has been 255 for a while yet I haven't been able to hit that recently.  I have been trying to work my way back up to that, but the rx of 75% would have been 195, and I know I didn't have that, but I do feel I could have done at least 175 instead of the 155 I did.  But it works out better as pull ups take me a while, so I was still the last one done 17:27.  I did my pull up ladder after that, but had to resort to the blue band for muscle failure.  John left me at the gym so he could do an appointment so I worked more on headstands and handstands.  We are going to DC in April during cherry blossom festival, so I would like to feel comfortable in my free standing handstand for photos.  I have trouble because I get scared, but I just need to work that out, I know I can hold it because I can kick up to the wall and pull my legs away, so go a way fear!.

This morning I got up and at em even though my bed was mighty comfy.  The strength work was 50 chin ups which were a challenge after yesterdays pull ups in the wod and the extra credit.  I am not sure I got through all 50.  The wod was 50 box jumps, 50 kettlebell swings, 50 sit ups, 50 db hang power cleans, 800 m run, 50 back extensions.  I am working on changing the way I feel about chippers, or numbers above 20, so I will tell you I LOVE CHIPPERS AND 50 REPS OF ANYTHING!!!!  I was able to jump all reps of the box jumps though it took me a while longer, the swings I broke up as I was surprised by some soreness, the situps were fine.  I went light on the cleans which was better for me to keep it moving, but I do feel I could have gone heavier.  The run I surprised myself by running in short sleeves, and was able to "sprint" the last 200 m, back extensions I just did the abmat because the GHDs were all taken.  I finished in 20:23 and was happy with that.

:(

So...I broke a plate.  I should have known better than to start with an already cracked plate, but thought it was a small crack, and didn't expect to go crazy throwing weight around.  The workout was death by cleans, so you do a power clean on the 1st minute, 2 on the second, etc... we were to go until fifteen minutes, and if you missed a round you continue to 5 each minute.  I remember doing this wod a while back in the old gym with just me and John.  I remember beating him, and getting somewhere above 10, I thought 15.  Yesterday I got to round 8, and the plate would no longer stand up, then I failed on round 9, though I don't think it was a result of the plate.  I used 75 pounds, but thought before I started that that could be conservative... I went back to review my notes, on October 31, 2008 I did 13 rounds, with 65 pounds. Proof that I am regressing.  I am also majorly hurting today, my poor form yesterday is evident today as my biceps are hurting real bad. that's all for now.

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kick him in the shin!!!

it has been a little while...last week Thursday we worked for a one rep max on back squat.  I thought I was over it, but I am still scared.  I think I worked up to 145, and then everyone seemed to busy to ask for a spot, which I  know is silly, but whatevs...so right now my 1RM back squat is about the same as my 3RM front squat...  Friday we did a special new exercise superman to hollow rock. So you lay on your stomach with arms and legs in the air, then roll over to your back with arms and legs in the air, for a super core workout.  I still have bruises on my hip bones always use a mat for things like that is what I learned.  The workout was 5 rounds 20 double unders, 25 abmat situps and then 30 kettlebell swings.  We had an awesome group with some of my favorite crossfitters, but for whatever reason I couldn't get my swings consecutive, and I know that is nothing but mental, but I had a great group to cheer for me when I was the last one still going.

Today I opened the gym so I worked 5:30 to 10...then debated whether I wanted to work out, and did the right thing.  We had Paul for today's awesome guest star who provided additional entertainment (he said "if I had a child I would name him Beyonce")...(Ashley usually provides some like the title of today's post).  We worked on ring dips which I trying to learn to love, today we did 50 strict reps, I used a blue band, some of the reps got hairy so I tried to go to green but that was too much.  For the wod I did yesterday's which was 20-18-14-->2 double unders, with 1-->10 kettlebell (heavy swings).  Again played some mental ping pong during the wod and finished in 11:28.  I worked on my pull ups with a ladder using the red band.

So yes, sometimes I get tired and actually need to catch my breath, but not as much as I stop.  I am thinking I may add unbroken skill work, like kettlebell swings, box jumps etc. maybe knowing I physically can do these things will make them easier to think about, wah.

straight beastin it.

so my biggest fan's name is john, then all the coaches at crossfit, and my mom but those are all assumed... so my biggest fan that is not related or paid for is a maintenance guy i believe I have only seen twice but each time he has nothing but nice things to say.  The first time he only saw me working out because I was the last one and he said "man you straight beasted it" I think maybe I was doing overhead squats or .  Today he saw me again and said "hey I didn't know you still came here...you are the one in the picture on the wall lifting all the weight...with the legs".  (That does happen to describe everyone on the wall as we are all blessed with legs)  But I will admit sometimes it is nice to have an extra cheerleader...and here is the photo I believe he was talking about....

(those are my legs)

Today's wod was AMRAP 15 minutes 10 box jumps then alternating pull ups and push ups to finish out the minute.  Boy was it tough...I got through my first round of box jumps and half of the second with actual jumps and then stepped up for the rest of the wod.  I lost count of my reps, I know I was at 37 before I lost count maybe at round 8? 

Also today we lost a pioneer in the fitness industry.  Jack Lalanne was the awesomest man ever. (that's it)

push ups sit ups and squat cleans (o my!)

So last night I developed a new symptom of not being able to breathe so I had a hard time getting to sleep but made it up in time for crossfit.  Colin was coaching so of course he lead us through a parkourish climbing jumping crawling warm up.  We had to jump across three boxes, hop over the 31 in box (we could use the other box for assistance), jump over the side bar of the pull up station and then climb under the other and crawl back to the start.  I like his warm ups as they are challenging and stuff we don't normally get to do, but sometimes one part of it kicks my bottom, in this case the crawling (wierd right).

The strength work was squat cleans in sets of 5 which I hate, but the website told us we didn't have to do touch and go reps, which made it more manageable.  I worked off a one rep max of 120, which is the highest I have ever clean and jerked, but I have never maxed out on cleans alone.  So my sets were 68, 83, 103.  I complained the whole way through, but got through all the sets.  Workout was 50 push ups, 50 GHD situps.  Push ups took me a while and when it was time for me to sit up the GHDs were all taken (darn) so I did 70 abmats, and finished in 8:19.  After I somewhat recovered, I worked on pull ups and did my first unassisted pull ups this year, as I am finally able to jump up to the pull up bar.  I only squeezed out 5, but baby steps.  I feel like my knee is back to normal...of course now my wrist is doing funky things but that is more manageable.

Also this weekend is the Charlottesville Superfit Games.  Last year John and I trekked up to VA in the blizzard we had last year, (VA got twice as much snow).  We got snowed in, but had a great time.  I looked at the wods and they are crazy brutal.  Like AMRAP chest to bar pull ups with a med ball between your legs...as part of one wod, and squat clean thrusters, air force wod style with chest to bar pull ups on the minute.  I am sad I didn't get to experience it this year, but with everything that derailed me this year, it would have been a bit more than I was ready for.  I just know that if I can focus with diet and workouts and not beat myself up, I can be ready for a whole lot more next year.

That's me last year...reppin out 77# thrusters...after burpees before failing on hspus.  I still can't do handstand push ups why? but I am much closer than I was here.

boo sickness.

So I do not get sick.  Maybe a sniffle here or there, but I cannot remember the last time I had anything that lasted longer than a day, so I can't remember ever calling out sick from work, or spending a day in bed.  I will say it is a result of taking awesome vitamins, eating relatively well, and working out.  I also think being exposed to all sorts of germs at a gym for the past four years have helped, oddly enough. (When H1N1 first broke some lady came in saying she was over it, knowing she worked out regularly before she knew she had it passing it around and there are more crazy stories like that)  But this week something knocked me on my bottom.  At first glance when I felt kinda off, I thought it was diet related.  I kinda fell off my whole 30 horse this weekend which explained the headache and general lethargy. But when I woke up on Wednesday with a fire in my throat I knew it was not right.  I spent two and a half days in bed, and now am somewhat over it.  I have not had much of an appetite, and when I have I have been working on noodle soup (yeah if you do not have paleo soup ready you are s.o.l. (in my opinion)).  I tried to eat a chick fil-a meal and couldn't do it (told you I fell off/at least I didn't eat the whole thing :/).  So tomorrow's workout looks truck throughable (just keep swimming).  I will attempt three paleo meals and a workout and kick this thing for good!

Day 10/I'm BACK!

Today marks day 10 of 30....I made the best spaghetti sauce to put on my spaghetti squash, but ended up eating it plain...I feel better than a few days ago about the whole situation, I think stocking up for the impeding blizzard is how I need to shop all the time, and I will never be lost for what to eat.

I actually did the regular wod yesterday. We started with presses trying to find a one rep max.  My recorded pr is 90.  I made many attempts at 85, but couldn't quite get it up, but feel that it is attainable.  I also didn't really strategize, like attempting 80, or 82.5 and then going beyond, so oh well.  The wod involved overhead squats and box jumps.  I hadn't squatted in a while so I did the wod with 45 instead of 65, and stepped up to the box instead of attempting to jump some.  I had a slow time, but don't know that it was much slower than if I had done the wod Rxd.  I am super sore today, but am excited about my progress.  While it still hurts to land on the knee, so running is not happening, I can now jump off of it, so I could do broad jumps from two legs to one, or create all sorts of movements no one ever needs.  I also learned I cannot do one legged double unders.