Friday, December 26, 2008

No more squatting

So today was the last straw -- I've given up squatting for a few weeks, until I get my cast off. Today I had to get re-casted because my arm had atrophied so much, and the doctor working on me put my thumb in a slightly different position. The change in position was magnified exponentially when trying to squat, and the bar is now completely unstable on my shoulders. I do NOT feel comfortable going up to heavy weights with a wobbly barbell. That, and my neck and back are really starting to feel the awkwardness. I've been getting back and shoulder spasms and knots, and today after I squatted my neck started spasming. So I'm taking some people's advice and am gonna ditch the squatting, at least until I can hold the bar normally again.

That said, I still did a bit of squatting:
20/5
20/5
40/3
50/2
60/2
70/2
80/2
70/5
70/5
70/5

Since I was at CrossFit Seattle, I hung around for the 5 PM class and did a workout.

MODIFIED CHELSEA
5 presses (25 lbs)
10 V-ups
15 squats
every minute on the minute for 30 minutes.

I managed to do it as RX'd (for me); I was DYING at the end. But I'll be on a plane tomorrow, so I'll get a chance to rest.

FOOD
Breakfast: 1 c cottage cheese, olive oil, kombucha
Snack: chocolate 'pudding'
Dinner: seafood stew; bowl of broccoli, smoked salmon, avocado, and olive oil
Misc: 2 cups of coffee w/ cream

Thursday, December 25, 2008

How to work off Christmas dinner ...



... put a kid on your shoulders and SQUAT! Haha just kidding, but that's what I did last night and everyone was laughing at me. I actually did a set or two of 10 reps! (Thanks to Mira Wellington for being a good weight and for calling me an Ox, because I'm 'strong as an ox':)

Today was short and sweet, just a little something to get the blood flowing after being lazy all day.

HALF ANGIE (Modified)
50 squats
50 1 armed bench dips
50 1 armed push ups (on knees and elevated)
50 sit ups

Not much, but again, just got the blood flowing.

FOOD
Brunch: bowl of seafood stew, sauteed greens, garlic, olive oil, and smoked salmon
Snack: chocolate 'pudding'
Dinner: seafood stew, small salad with smoked salmon and olive oil
Misc: 2 cups of coffee with cream

Wednesday, December 24, 2008

How crossfit should be

Today brought me back to the old CF days. In Dave's class this morning, we spent about a half an hour warming up and playing around, including a monkey-bar like drill on the pull up bars. I miss classes like that, the small groups with fun and random work outs.

Then we got to the workout:

10 rounds:
5 KB clean and press
5 burpees

I used a 16 kg KB for the first 5 rounds but my should was so fried by the end that I had to drop down to 12 kg. I did squat thrusts for burpees.

FOOD
Not gonna even bother to write it down today, it'll be too bad!

Tuesday, December 23, 2008

WO 10

Was finally able to squat today.

STOP SQUATS
15/5
15/5
40/2
50/2
60/2
70/2
80/2
80/2
80/2

Good Mornings
20/5
30/5
30/5
30/5

FOOD
Breakfast: smoothie
Lunch: ~1 c broccoli, 4 oz chicken, olive oil, vinegar
Snack: my chocolate pudding concoction
Dinner: chicken, salad, olive oil, vinegar
Misc: americano with cream; LOTS of toffee (major cheat!)

Monday, December 22, 2008

Snowed in

Well yesterday and today all of Seattle has basically been snowed in. Yesterday I did some active recovery -- SLEDDING! It was way too much fun!





Today the gym was closed, so I couldn't squat. Instead I did:
20 14 8 pistols and bench dips (1 arm)

and then my spin on Filthy Fifty:
50 jump squats
50 1 armed push press
50 1 armed KB swings
50 lunges
50 knee to chest
50 back extensions (on a Swiss ball)
50 sit ups
50 KB dead lifts
50 squats

Did a bunch of walking around in the gorgeous snow today as well.

FOOD
Breakfast: kombucha, cup of cottage cheese, TBS olive oil
Lunch: bowl of brussels sprouts and rapini sauteed with garlic and pecans; greek chicken (chicken, feta, olives etc)
Dinner: bowl of broccoli, pesto, smoked salmon
Other: 2 americanos with cream; handful of candied pecans

Saturday, December 20, 2008

12 Days of CF!

So tradition over rules oly lifting when it comes to Christmas time. 4 years ago, CrossFit North did the first 12 Days of CrossFit workout. It was a beast and took me about an hour and 20 minutes. It's evolved since then to be a bit shorter (DIE BEAR CRAWL DIE), but still HELLA painful. Last week was the annual 12 Days of CrossFit workout, but since I was still at school, I missed it! but there was no way I was missing the workout completely, so this morning I did it.

Here is the unmodified version:

A one hundred yard Sprint

Two Bear-crawls and a one hundred yard Sprint

Three second Handstand, Two Bear-crawls, and a one hundred yard Sprint

Four Clean & jerks, Three second Handstand, Two Bear-crawls, and a one hundred yard Sprint

Five Dive bomber push-ups, Four Clean & jerks, Three second Handstand, Two Bear-crawls, and a one hundred yard Sprint

Six Knees to elbows, Five Dive bomber push-ups, Four Clean & jerks, Three second Handstand, Two Bear-crawls, and a one hundred yard Sprint

Seven Kettlebell swings, Six Knees to elbows, Five Dive bomber push-ups, Four Clean & jerks, Three second Handstand, Two Bear-crawls, and a one hundred yard Sprint

Eight Hanging leg-raise, Seven Kettlebell swings, Six Knees to elbows, Five Dive bomber push-ups, Four Clean & jerks, Three second Handstand, Two Bear-crawls, and a one hundred yard Sprint

Nine Ring-dips, Eight Hanging leg-raise, Seven Kettlebell swings, Six Knees to elbows, Five Dive bomber push-ups, Four Clean & jerks, Three second Handstand, Two Bear-crawls, and a one hundred yard Sprint

Ten Squat-thrusts, Nine Ring-dips, Eight Hanging leg raise, Seven Kettlebell swings, Six Knees to elbows, Five Dive bomber push-ups, Four Clean & jerks, Three second Handstand, Two Bear-crawls, and a one hundred yard Sprint

Eleven Pull-ups, Ten Squat-thrusts, Nine Ring-dips, Eight Hanging leg-raise, Seven Kettlebell swings, Six Knees to elbows, Five Dive bomber push-ups, Four Clean & jerks, Three second Handstand, Two Bear-crawls, and a one hundred yard Sprint

Twelve Rocking pistols, Eleven Pull-ups, Ten Squat-thrusts, Nine Ring-dips, Eight Hanging leg-raise, Seven Kettlebell swings, Six Knees to elbows, Five Dive bomber push-ups, Four Clean & jerks, Three second Handstand, Two Bear-crawls, and a one hundred yard Sprint

Obviously we had to do some heavy duty modifications. Running was even out because there was no way I was running on ice. So here was my version:



That's box jumps, bear crawl, 3 sec KB hold, 4 clean and jerks, 5 1 armed push ups, 6 knees to chest, 7 1 armed KB swings, 8 v-ups, 9 presses, 10 squat thrusts, 11 KB high pulls, 12 pistols.

SO. PAINFUL. YET. SO. FUN!

I may add in a short CF workout once a week, just because they make me really happy. I'm also going to be helping out at classes now, which will be really fun.

Honestly, Christmas would SO not be the same without this work out!

FOOD
Breakfast: smoothie
Snack: Rachel's chocolate pudding; almond butter
Dinner: broccoli, smoked salmon, olive oil, vinegar; salad w/ roasted walnuts and goat cheese

Friday, December 19, 2008

WO 9

Backsquat
20/5
20/5
40/3
50/2
60/2
70/1
80/1
87.5/1
87.5/1
87.5/1
60/5
60/5
60/5

FOOD
Breakfast: cup of cottage cheese, ~1 TBS olive oil, kombucha
Snack: Rachel's chocolate pudding (coconut milk boiled with cocoa powder and chocolate protein powder)
Dinner: chicken, roasted carrots, salad, African stew (chick peas, bit of rice, kale, onions, peanut butter)

Thursday, December 18, 2008

Rest

Today I took my last final. Hallelujah! I'm done. Now I get a whole month off of school, thank God!
It's been snowing all day here, so haven't done much. Went and took my exam at Barnes and Noble, went out and walked the dog. That's about it. Tomorrow I'm doing 87.5 so I need to rest up for that.

FOOD
Breakfast: bowl of cottage cheese, olive oil
Lunch: big plate of broccoli, squash and catfish; smoked salmon; olive oil, vinegar

Wednesday, December 17, 2008

WO 8

Stop Squats
20/3
20/3
40/3
40/3
60/3
70/3
77.5/3
77.5/3
77.5/3

Machines: leg press, hamstring extension, leg extension

Almost passed out like 4 times. Not good.

Later I did some core work:
20 15 10 5 10 15 20
Swiss ball sit ups
cherry pickers
Swiss ball -- face up
hollow rocks: face up and down
V-ups
leg lowers

Everything felt bad today. My hip flexors were tight, I was tired, and I felt SO incredibly dizzy after squats today, during the leg presses and all through until I got home. Like even when I went to the store, I still felt unstable on my feet. It was so odd. Felt better later but was still wiped.

FOOD
Breakfast: smoothie (coconut milk, cocoa powder, protein powder, frozen cherries); americano with cream
Lunch: grilled chicken, kale and yam salad, olive oil, vinegar
Snack: americano with cream
Dinner: small piece of Mama's home made quiche, steak, smoked salmon, broccoli, olive oil, vinegar, squash

Tuesday, December 16, 2008

WO 7

Yesterday AM I did my squat workout before I headed back to Seattle. My bus got cancelled on Sunday, so I was stuck at school for another night. My dad was AMAZING and drove out to pick me up.

WO 7
Backsquats
20/5
20/5
35/5
35/5
40/5
50/5
60/5
70/5
72.5/5
72.5/5
72.5/5
Sadly these actually felt hard. I felt like I had no juice in me, which is bad considering I normally do 3 sets of these at 80.
KB Swings: 2x15, 20 kg
1 armed push ups: 2x10
machines: tricep press, shoulder press, chest press, etc
GHD Situps: 2x20
Hypers: 2x20

Sadly enough I was like DYING by the end, and I was actually SORE today. Not sure if it's from lack of food, sleep, or both (I had major trouble with both last week) but damn I don't feel great at all.

Today I studied a ton, walked the dog, and did a really short work out.
3 times:
10 swings
10 snatches
10 c&j
I used a 16 kg KB for everything for the first round but then had to drop down to a dumb bell for the c&j on the second two rounds because my arm was hurting. Everything was sore and tired today :(

FOOD
Breakfast: 1/2 smoothie (my choco-cherry one), almond butter
Lunch: broccoli, onions, smoked salmon, olive oil, vinegar
Snack: 12 oz cappaccino
Dinner: spinach, olive oil, vinegar, steak, some bites of veggie sausage, cheese

Saturday, December 13, 2008

SNOW!

Well today it started snowing at around 9 am and it's still going strong. We have about 6-8+ inches! Fun. I had a soccer game this morning ... it was interesting, to say the least. Fun for the first 10 min. Then it was just way too cold and wet. It was also wayyyy too dangerous for me, because of my arm, so I didn't play in the second game today.

Did a light work out this evening.

Pistols: 2x5
Clean+Press: 2x5, 40 lbs
Machines: a bunch to work delts, lats, triceps, biceps etc
10 9 8 7 6 5 4 3 2 1:
Cherry pickers
V-ups
Swiss ball: face up
Swiss ball: face down
Leg lowers
I was actually tired afterwards.

So I have not been able to sleep for the past 2 weeks because of my arm. I'm actually going home tomorrow, and will take my finals at home (thanks to my AMAZING professors). I'm excited for that, because I am so sleep deprived I'm about to see little gnomes walking out from my screen.

FOOD
Breakfast: apple, ~1 TBS coconut oil
Brunch: oatmeal with toasted coconut, salad, turkey, olive oil, vinegar; coffee and cream
Snack: 12 oz cappaccino
Dinner: broccoli, tofu paella, cheese squares, lots of turkey, olive oil, vinegar; bowl of broccoli cheese soup

Friday, December 12, 2008

WO 6

Stop squats
20/5
20/5
35/5
35/5
40/2
50/2
60/2
70/2
75/2
77.5/2
77.5/2
77.5/2

Pistols: 3x5 stop, 12 kg KB
1 armed push ups: 2x max
DB SN + OHS: 2x10, 30 lbs

FOOD
Snack: bar
Lunch: mahi mahi, broccoli, peppers, onions; olive oil, vinegar
Snack: cottage cheese, olive oil
Dinner: moroccan beef stew, tons of roasted cauliflower and green beans, olive oil, vinegar

Wednesday, December 10, 2008

WO 5

Backsquats
20/5
20/5
35/5
35/5
50/2
60/2
70/2
80/2
85/2
85/2
85/2 (needed help on second rep)
85/2
70/4
70/4
50/8
50/8

hypers: 2x20

FOOD
Lunch: caribbean pork, onion and pepper stir fry; lots of broccoli, zucchini; olive oil, vinegar; coffee and cream
Dinner: chicken, broccoli, olive oil, vinegar

Tuesday, December 9, 2008

WOD

Did the WOD today -- short and sweet, and wasn't too hard on the legs.

"Annie"
50 40 30 20 10
Double unders (just did tuck jumps)
Sit ups

Then I finished it off with some tabata action.
TABATA
Push press: 17 16 15 14 12 12 12 12, or something along those lines.

FOOD
Breakfast: cottage cheese, olive oil; coffee and cream
Lunch: green beans, cauliflower, chicken stew, turkey, olive oil, vinegar
Dinner: big plate of broccoli, roasted carrots, turkey, olive oil, vinegar

Monday, December 8, 2008

WO 4

Workout 4 on John's program.

Stop squats
20/5
20/5
35/5
35/5
50/3
60/3
70/3
75/3
75/3
75/3

Then I did other fun stuff.

Pistols: 3x5 per leg, 8 kg KB
hypers: 3x8 w/ 16 kg KB
Lat machine: 3x5 40 lbs
shoulder press: 3x8
1 armed snatch pulls: 3x3 50 lbs
1 armed push ups: 5x5
1 armed row: 5x5 50 lbs
GH sit ups: 3x15, 5 kg
scissors: 3x25 per leg
Leg lowers: 3x20
Alt. knee to chest: 3x20 per leg

FOOD
Breakfast: 'chocolate pudding:' about a cup of coconut milk, protein powder, raw cocoa powder
Lunch: couple scoops of beef stroganoff, broccoli; small turkey salad with olive oil and vinegar
Dinner: 1 tofu cutlet; broccoli, zucchini, turkey, butternut squash, olive oil, vinegar

Sunday, December 7, 2008

Active recovery = amazing

I really really hope playing one or two games of soccer per week will always be acceptable (or at least until I'm really elite), because today was sooooo much fun. I had 2 IM soccer games, one at 11:30 and one at 2:30 (short games, only like 20 min halves or something) and it was FANTASTIC. For our second game, it was POURING, and was so muddy and disgusting -- just how I like it. I felt like I played hard the second game, too. And we won both!

FOOD
Breakfast: (8:30) apple; some salmon and olive oil
Lunch: (12:45) salad with spinach and turkey, olive oil and vinegar; coffee
Snack: (4:00) 12 oz cappaccino (MUCH needed after the wet soccer game)
Dinner: (5:30) plate of broccoli and sauteed peppers and onions; smoked and canned salmon; olive oil and vinegar; 1/2 small yam mashed with butter and cinnamon

Saturday, December 6, 2008

arms and core

Well I never thought I'd see the day where I'd be using the machines in the fitness center. But when you only have one arm ... what can ya do. Oh well.

Today was no squatting, just lots of upper body and core work. I was actually there for 2 hours. Not nearly as satisfying as an oly workout, but I was kinda tired at the end.

1 armed KB Sn+OHS
8 kg/1+3
8/1+3
12/1+3
12/1+3
16/1+2
16/1+2
20/1+2
20/1+2
20/1+2

Snatch (1 armed KB)
(20/3)x4

Press
12 kg/5
12/5
(16/5)x5

MACHINES:
Chest press
2x5 30 lbs
2x5 40 lbs
MTS High Row
3x8 30 lbs
2x5 40 lbs
Tricep Press
4x8 50 lbs

GHD Situps: 3x20

Hypers: 2x20

1 armed pushups: (super modified: on a bench and on my knees) 4x5

10 9 8 7 6 5 4 3 2 1 of:
V-ups
Cherry pickers
Leg raises (on the floor)
Swiss ball face up
Swiss ball face down
hollow rocks face up
hollow rocks face down

Tomorrow I have 2 soccer games which I'll attempt to play with my big cast.

FOOD
Brunch: (11:45) 3 slices of potroast; lots of broccoli; olive oil, vinegar; coffee with cream
Snack: (3:30) 12 oz cappaccino
Dinner: 3 pieces of chicken (moroccan: almonds and tomatoes etc), lots of broccoli, olive oil, vinegar

Friday, December 5, 2008

WO 3

Workout 3, for John's program.

BACK SQUATS
20/5
20/5
35/5
35/5
50/5
60/5
70/5
70/5
70/5
Easier than usual, because I normally do sets at 80. But I didn't sleep well last night, so it felt harder than usual.

I did a TON of supplemental work today.

1 armed clean and press: 3, 5, 7, 9, 12 reps with 37.5 lbs, 35, 30, 25, and 20, respectively.
Pistols: 3x5 each leg
Hypers: 3x5 w/ 40 lb dumb bell
About 4 or 5 shoulder/arm machines (which I never thought I'd use), 3x10 or 3x5 reps for each one.
Physio ball work: both right side up and down; one worked abs, other was hamstrings, I did 3x10 face down and 3x15 face up.

FOOD
Slept in, didn't have time for breakfast except for an americano with some cream.
Lunch: big plate of cod, broccoli, olive oil, vinegar; salad; coffee and cream
Dinner: 3 big slices of turkey, stir fried peppers and onions, broccoli; bowl of sweet potatoes, butter, and cinnamon.

Thursday, December 4, 2008

Getting by

Well it's been in insane week and a half. Semester's almost over so the work's piling on.

Nothing incredibly interesting re:ing lifting. I was going to do an intense squatting program (Russian Squat Program), but had to re-evaluate. Squatting high volume, high weight with my arm locked in a 90 degree angle is not something that makes me incredibly comfortable. So, John gave me a simple program that I'll follow. I'll also add some other strength stuff in (core work, one armed work, etc) and perhaps a day of short metcons/sprints or something.

This past week I've been sick and have also WAY over done it on extra stuff. next week I'll have to take it back some, because I'm still sore from Tuesday (and was hella sick yesterday).

Today was my second workout on John's program.

WORKOUT 2
STOP SQUATS
20/5
20/5
35/5
35/5
50/2
60/2
70/2
75/2
75/2
75/2
Legs and ass were screaming because of the lunges I did on Tuesday.

Then Callisa's beginning strength training class was going on right after this (9 am) so I joined them and did a quick work out:
6 8 10 8 6 of: clean press (12 kg KB), x5 mountain climbers (I did fake jump rope), 1 armed body weight rows, burpees (no push up). My one arm was screaming by the end.

Here are some pictures of me and the new cast. These were taken last Wednesday, the day I got the cast on.






FOOD
Worked out fasted, in the AM.
Breakfast: cottage cheese, olive oil, kombucha
Lunch: beef pot roast, huge plate of veggies (broccoli, sugar snap peas, zucchini); coffee, half and half
Dinner: 3 pieces of ham, sugar snap peas, broccoli, olive oil

Monday, November 24, 2008

FUCK it all

Well great. Just GREAT. Fine and dandy. Saturday, my first work out back in Seattle, my first workout with John and Melanie and all the Calpians, I go and fuck up my wrist. Like ROYALLY fuck it up. Not just "Ow this kind of hurts." I mean like go to the ER in agony type fuck-up. Just great. Goodbye nationals.

SATURDAY
Started out nice enough.
Cleans
45/3
50/2
60/1
65/1
70/1
75/0
I was rocking the cleans up until that fucking 75. Mentally I just wasn't there. Went under it too late, caught it out front, forced my wrist all the way back, heard a bunch of cracking and popping, and the rest was history. Couldn't move it more than 5 degrees either way. I just completely broke down after that because I knew it was bad. It never hurt like this the last time I fucked it up, and the fact it hurt this bad ... well I knew it was bad. So I had a major cry-session for like an hour. Then I squatted.

BS
50/3
60/3
70/3
80/3
90/2
100/2 -- major PR, but with a MAJOR spot. But I still did it, so I'm counting it.

hypers: 2x20
sit ups: 3x20

SUNDAY
Am: sprint across soccer field, 10 air squats, sprint back, 10 air squats: 10 times.
Pm: 3 rounds: 21 knee to chest, 21 KB swings (1 arm), 21 squats, 21 lunges (each leg)

MONDAY

BS
20/5
20/5
50/5
60/5
75/5
80/5
80/5
85/1
80/4
82.5/5
82.5/5

Good mornings
20/5
35/5
35/5
35/5

FOOD
Breakfast: bowl cottage cheese, olive oil, 1/2 apple, almond butter
Snack: 3/4 c coconut milk, 1/2 scoop protein powder, raw cocoa powder
Dinner: soup with beans, kale, celery, tomatoes, squash, zucchini and Italian cheese; salad w/ smoked salmon and steak, olive oil

Wednesday, November 19, 2008

Busy busy busy

Well it's almost Thanksgiving break and it's been super busy around here. Although actually it's more like procrastination is kicking in, and thus I have lots of work to do last minute. But a week off will be much needed, and then after that only 2 weeks, then finals, and then CHRISTMAS BREAK. Thank God.

MONDAY
Snatch
35/2
40/2
45/2
45/2
45/2

Pulls
(55/3)x3

BS
60/5
70/5
80/5
80/5
80/4
80/5
This was cool. I was pissed because I missed the last rep on my 'last' set (I got distracted) but then I came back and banged out another set of 5, so I was happy.

OHS
20/3
(40/3)x3, drop snatch too

Hypers: 2x15 w/ 10 kg (OUCH my ass hurt after that one)
Leg raises: 3x15
dips: 3x10
Leg lowers: 3x20
Pushups: 3x20

TUESDAY
Cleans -- knee
40/3
45/2
50/2
55/2
(57/2)x2

Pulls
(65/3)x3

FS
60/3
67/3
(72/3)x3

Hypers: 2x10, 15 kg (OUCH again my ass was in agony)

WEDNESDAY
Today was my day off; did a bit of gymnastics work (press hand stands, etc) then did a short metcon work out.

100 burpee broadjumps for time.

OUCH. I did it in about 10 min, which wasn't too bad. I remember a couple years ago, I came into the old gym and said to Dave, "I have 15 minutes, what can I do?" and Dave thought for a second and said, "Burpees!" 15 minutes of straight burpees = torture. I did about 150 that time, so this wasn't too bad considering I really don't do CF that much anymore. Anyways. I digress.

FOOD
Breakfast: bowl of cottage cheese, lots of olive oil, kombucha
Lunch: huge plate of pork, sauteed collards (OMG amazing), lots of olive oil, vinegar
Dinner: chicken, big plate of collards, broccoli and parsnips

Oh and just for kicks, here's a picture of my shin. It's kinda hard to see in the picture, but it's turning some amazing colors. And I don't bruise easily, so when I do, it means it's pretty good.

Saturday, November 15, 2008

Low volume, but ok

Today was so so. My body's still in pain from Thursday (especially from those KB oblique things I did), and I just didn't feel as snappy as usual. But not too shabby. THANK YOU GOD my snatches are getting back up to where they were, which makes me happy.

Snatch
35/2
45/0 (I dunno what happened here, I wasn't concentrating or something)
40/2
45/2
50/1
55/1

C&J
45/2
55/1
60/1
65 clean, no jerk
60 clean, no jerk
55/1
Jerks were not too hot today ...

BS
60/3
75/3
82.5/3
90/1

Not too bad. My 1RM for my BS is 95, so considering I haven't done that in a LOOOONG time, 90 for 1 wasn't too bad. I REALLY wanted to get 90/2 (because I haven't done that in a long time as well) but you can't win em all. Ah well.

FOOD
Brunch: (12 PM) small bowl of oatmeal (like less than 1/3 of a bowl), small bowl of carrot-yam soup (again like less than a 1/3), 4 huge slices of turkey, big spoonful mushroom gravy, olive oil, vinegar, broccoli; coffee+half&half
Snack: handful of cashews
Dinner: bowl of the yam-carrot soup, salad, cod, olive oil, vinegar

Thursday, November 13, 2008

Longest day EVER

so I think today definitely wins for being the longest workout! I was in the gym (collectively) for more than 3 and a half hours today. YAY! It was so much fun.


AM
Snatch -- blocks
35/3
35/3
40/2
45/2
45/2
50/2
50/2
50/2

Cl+jerk from blocks
45/2
45/2
50/2
55/2
60/2
60/2
60/2


OHS
Started these with a drop snatch: (40/3)x3

Sn pulls
(55/3)x3

PM

BS
60/3
70/3
75/3
85/2
82.5/3
82.5/2
82.5/3

FS
70/2
70/3
70/2
70/3

Press
35/5
35/5
35/2
35/3

Leg raises: 3x15
KB side things we used to do: 10/side, 12 kg
Leg lowers+butt raise: 3x20

Haha I had a slight mishap on my FS. 70 is usually easy/doable without a belt and without a lot of effort. BUT I've never done FS after BS before. So, the one day I tell myself it's ok to not move back from the squat rack (because I know I won't miss this weight) is the day I happen to miss the weight. Anyways I failed on the 3rd rep, the bar hit the squat rack, catapulted back and slammed into my shin, full force. I had a dent in my shin literally a centimeter deep, no joke. Now I have an ENORMOUS lump. Oops. Bruised the bone, apparently.

But wow what a day full of HARD work. I needed a nap after the first work out but NO I had to bike to the store to get food to feed myself. But it was an awesome day, I felt like I worked super hard and did a decent job.

FOOD
Breakfast: cottage cheese, olive oil, kombucha; coffee+cream
Lunch: turkey, greenbeans (LOTS), lots of olive oil, vinegar
Snack: Rachel hot chocolate (cup of coconut milk, heaping tablespoon of raw cocoa powder, chocolate protein powder)
Dinner: big plate of pork stirfry, green beans, salad

Tuesday, November 11, 2008

Long time...

Sorry for the lack of updates. The past week has been jam packed with stuff, and so has this week.

Nothing amazing over the past few workouts, except Saturday was pretty good. I actually snatched 55, first time since Sept., so that was good. I also made all my stop squats, which also made me happy.

Yesterday, not so hot.

Today, not so hot either.

Cleans -- knee
40/3
45/2
50/2
(55/2)x3

Pulls
(65/3)x3

FS
60/3
70/3
72.5/2
72.5/2
70/3
70/3
These were ... disappointing. My legs just felt like they had nothing in them from yesterday.

Hypers: 2x10 15 kg
Bicycles: 3x40 (total)
V-ups: 3x20
Leg lowers w/ a butt raise: 3x20

Mediocre at best :(

FOOD
I'm running out of meals on my meal plan, which means I can only eat one meal a day in the dining hall :( So I have to pack food from there and eat it at lunch which means quantity and options are now limited.
Breakfast: kombucha, bowl of cottage cheese, lots of olive oil
Lunch: bowl of broccoli, 3 slices of roasted ham, olive oil, vinegar, 1/2 portabello mushroom
Dinner: big serving of fish, sauteed peppers and onions, sauteed sugar snap peas and radishes, salad, olive oil, vinegar

Tuesday, November 4, 2008

This has got to stop.

OK breaking a minute from writing down workouts.

These are pictures taken by Ryan Thurston, yesterday morning in Fremont.
Click on them for a larger view.

You can see the faint figure of a guy in a blue jacket standing on the edge.




The heap of blue jacket on the ground is a man.



THIS HAS GOT TO STOP.
It's not fair. It's not fair to the families, it's not fair to the community, it's not fair to the people who have to drive under or over that bridge every day, it's not fair to people like us who have to live with these things for the rest of our lives. I can't stand it anymore. This is part of the reason why I'm glad I left Seattle, I couldn't stand being near that damn bridge every single day, thinking about all that it has brought me and my friends over the past few years.

Those of you in Seattle, PLEASE support the idea of a barrier. Something has to be done.

Monday, November 3, 2008

Fucking squats

God damnit I just can't win.

Snatch
35/3
40/2
45/2
45/2
45/2

Pulls
(55/3)x3

BS
60/5
75/5
82.5/3
82.5/3
80/3
80/3
80/3
75/4
75/5
FUCK I could not for the LIFE of me get 5 at either 82.5 or 80. God damnit.

Good mornings: 2x8, 32.5 kg
Leg raises: 3x15
weighted sit ups (5 kg): 3x20
leg lowers: 3x20

FOOD
Breakfast: apple, almond butter, coffee w/ half and half and protein powder
Lunch: salad w/ roast beef, olive oil etc; small bowl of cottage cheese
Snack: cottage cheese w/ olive oil; spoonful of coconut oil
Dinner: green beans, spaghetti squash, salad, turkey, hard boiled egg

OK as much as I hate making these blogs about my personal life, I'd just like to point something out.
Anyone see this article today?
http://blog.seattlepi.nwsource.com/seattle911/archives/153271.asp

Read the comments. This made me so incredibly fucking furious. How FUCKING insensitive can people be???? Scroll through the comments, I'm sure some of you can pick out which ones are mine (I left 2).
This completely ruined my day today. I have a friend who works under the bridge; people took pictures and I saw them. So fucking awful.

Sunday, November 2, 2008

Update

This week has been hell, so sorry for the lack of updates. Nothing really new or exciting, same old same old as usual, except for a spectacular cheat day on Friday which involved probably 5 lbs of chocolate.
Yesterday was pretty crappy.

SATURDAY
Snatch
30/3
30/3
40/2
45/2
45/0 -- went to the knee after this one
45/0
40/2
45/2

C&J
40/3
40/3
45/2
55/1
60/1
65/1
65/1

BS -- Stop
60/3
70/3
80/3
80/2
80/2
80/3
I was soooo pissed on these I pretty much broke down right on the platform.

hypers: 2x8 w/ 15 kg
leg raises: 3x15
weighted dips: 3x5 (8 kg)
dead hangs: 3x5
toe touches: 3x20 per leg
pushups: 3x25

Grrr.

FOOD (yesterday)
Brunch: half a bowl of cottage cheese, olive oil, salad, turkey, vinegar; coffee with half and half
Snack: 2.5 TBS almond butter
Dinner: steak salad, olive oil, vinegar, broccoli, seitan

Monday, October 27, 2008

Squats ...

SUCK! Well they're not easy. Especially with reps of 5.

Warm up: 500 m row, drop snatches, slow pulls, snatch with bar etc

Snatch -- knee
35/3
40/2
45/2
45/2
45/1
I pulled the HELL out of my hip flexor on Saturday (I was in the bottom position and my foot slipped and did something weird to my hip), and it started hurting REALLY badly while I was snatching. On the last one at 45, I did one rep and just had to stop because it was hurting so badly.

Pulls
(55/3)x3

BS
60/5
70/5
80/5
80/5
80/5
Felt good getting all sets at 80 after getting only 4 last week. But man I was wiped after that.

Hypers: 2x8 w/ 15 kf
Leg raises: 3x13
Dips: 3x13
Alternating knee to chest: 3x15/leg
Toe touches: 3x10/leg

FOOD
Breakfast: big bowl of cottage cheese, olive oil
Lunch: beef stroganoff (beef, mushrooms, cream etc), broccoli, salad, 1 hardboiled egg, salmon, olive oil
Dinner: 2 big squares of steak, huge plate of green beans w/ onions, salad, olive oil, vinegar

Saturday, October 25, 2008

So tired

OMG I thought I was gonna DIE today. I haven't been this tired in a loooong time. Staying up till 1:30 definitely doesn't help my sanity.

I worked out in the AM, and was fine energy-wise, I just crashed in the afternoon.

Snatch
30/3
30/3
40/2
45/2
50/0
45/0
45/2
Still not doing too hot on the snatches :(

C&J
40/3
40/3
45/2
55/1
60/1
65/1
65/1

STOP SQUATS
60/3
80/3
80/3
80/3
So glad I got those. I was super proud of myself because I totally almost gave up on the second rep of the second set at 80 but I tried sooo hard to stand it up and I did. Yay for not missing reps.

hypers: 2x8
leg raises: 3x13
push ups: 3x23
toe touches: 3x30
dips: 3x13

Later I went on a leisurely bike ride with my sister who's visiting, so that was fun. Active rest.

FOOD
Breakfast: salmon, olive oil, apple
Lunch: small bowl of oatmeal w/ toasted coconut; salad w/ an egg, vinegar and olive oil; chicken with peanut sauce; broccoli (I was STARVING)
Dinner: acorn squash browned with brown sugar; 3 slices of ham; green beans; salad w/ olive oil and vinegar; yam w/ butter and cinnamon

Thursday, October 23, 2008

Easy day

Easy day today.
Warm up: the usual.

Cleans from blocks
45/3
45/3
45/3
50/3
50/3
50/3

Clean pulls (blocks)
(65/3)x4

FS
(65/3)x3

Good mornings
20/8
(30/8)x2

Press
30/5
35/5
35/4
35/5
(my elbows and triceps were hurting a bit today for some reason)

Leg raises: 3x13
GHD sit ups: 3x25
Dips: 3x10

Ugh this is soooo much less than what I'm used to doing. Hopefully it's for the better, though.

FOOD
Breakfast: kombucha, 1/2 c canned salmon, 1 TBS olive oil
Lunch: salad, .5-.75 c turkey, 1 TBS olive oil, vinegar
Snack: handful of almonds
Dinner: pork chops (2), green beans, tomato, salad w/ olive oil and vinegar

Wednesday, October 22, 2008

Yesterday was super light, but thank god it was, because my legs were absolutely fried.

TUESDAY
Warmup: 500 m row, 3x3 hang cleans/jerks

Cleans
45/3
45/3
(50/2)x3

Pulls
(70/3)x4

FSx2+jerk
50/2+1
50/2+1
60/2+1
60/2+1
60/2+1
Tired after these especially since I had to clean it after every jerk.

FS
(70/3)x3
My legs felt soooo tired afterwards.

Hypers: 2x20
Push ups: 3x20

WEDNESDAY
Today was an active rest day. I did a short metcon workout, did some gymnastics stuff, and played a bit of soccer.

Workout:
150 m row
10 burpees
5 rounds
Bad idea for the legs, they were screaming by the end.

Worked on backhandsprings, double BHS, BHS (nearly) lay out, jumps etc. I miss gymnastics.

FOOD
Still trying to eat more ...
Breakfast: bowl of cottage cheese, TBS olive oil, coffee and half and half
Lunch: 3 slices pineapple pork roast, salad, celery+carrots, onions/mushroom saute, olive oil, vinegar
Dinner: 1/2 can canned salmon, 2 hardboiled eggs, salad, 1 TBS olive oil, vinegar, broccoli, spaghetti squash
Snack: (decaf) latte w/ protein powder

Monday, October 20, 2008

Semi decent

Today actually wasn't too bad. Knock on wood it stays that way.

Warm up: the usual (500 m row etc)

Snatch from the knee
35/2
35/2
40/2
40/2
40/2
45/2
45/2
45/2
These felt really good today. Granted the weights are a joke, but I felt pretty solid in my technique. there were only a couple I caught a bit out front and had to struggle to keep it, but all the rest felt really solid.

Pulls (floor)
50/3
55/3
60/3
50/3

BS
60/5
80/5
80/4
80/4.5
70/5
OH MY GOD those squats killed me! I thought my legs were gonna collapse after those, they felt like jell-O. It was a good, tired feeling though. Nothing amazing, but not terrible either. Would've liked to have gotten 5 reps on all those, but oh well I tried.

Hypers: 2x8 with 15 kg
Leg raises: 3x10
Dips: 3x10
Toe touches: 3x20

FOOD
I'm gonna have to cut back on the IF a bit, since I'm already not getting enough food.
Breakfast: 1/2 c cottage cheese, 1/4 salmon, 1 TBS olive oil, 1 TBS almond butter
Lunch: turkey, salad, marinated mushrooms, olive oil, vinegar; coffee with half and half
Snack: 2 TBS almond butter
Dinner: 3 slices of turkey with a bit of gravy, roasted veggies (zucchini, onions, cauliflower), hazelnut-onion stuffing, salad, vinegar, olive oil

Sunday, October 19, 2008

WTF? I have no idea what's wrong with me. More food? More sleep? I don't know. What I do know is all the weight felt SO heavy today. That and I felt like I needed a nap in the middle of my workout. Who the hell knows anymore. I sure don't.

Warm up: 500 m row, 3x2 slow pulls+1 snatch, 3x3 drop snatches (all with bar)

Snatch
35/3
35/3
40/2
40/2
45/2
45/0+1
45/0
40/1+0 (my foot slipped on this one, it should've counted)
I keep cutting my pull, and I'm not sure why. I tried really really hard to concentrate on bringing the bar straight up; there were a couple of really good ones like that, but my technique is still off. Regardless I tried soooo hard not to get frustrated and thus keep missing, which kind of worked but not really.

C&J
45/2
45/2
55/1
55/1
60/1
60/1
60/1 (no jerk)
60/1
That one missed jerk was just a fluke; I keep getting really light headed in my cleans the one I missed was due to just waiting too long and not getting enough blood to my head.

BS -- Stop
60/3
80/2
75/3
75/3
75/3
I was *supposed* to do 80 the whole time, but I honestly couldn't do it. I felt like I had nothing left in me. Wahhhh what's wrong?????

Hypers: 2x8 with 15 kg
Leg raises: 3x10
Dips: 3x10
GHD sit ups: 3x20

I was absolutely wiped afterwards. No more complaining about lack of volume, that's for sure.

FOOD
Brunch: Bowl of oatmeal w/ toasted coconut, salad w/ olive oil, chicken, vinegar, apple w/ lots of almond butter
Snack: Latte, apple
Dinner: sweet potatoes, broccoli, 3 slices of turkey, olive oil, salad

Friday, October 17, 2008

My neck ...

I think I messed my neck up although I don't know how. I got a full body massage last night (which was WONDERFUL); she really worked on my neck and it felt great yesterday and today but I was doing some handstands and back handsprings today and it all of a sudden started hurting again, so much so I had to stop playing soccer.

Today was a rest day, but I went and fooled around at the gym.

3 sets of:
5 press handstands
3 handstand push ups

Worked on my old beam routine, plus some double back handsprings (almost layouts!), jumps, some more handstands and a bit of tumbling. Fun stuff! I miss gymnastics so much.
Then I played about 45 min of pick up soccer before my neck told me to stop.

FOOD
Trying to eat more; not working. Well kinda. I'm too afraid to break 2000 cals/day.
Breakfast: big bowl of cottage cheese, ~1 TBS olive oil
Snack: 1/2 lara bar
Lunch: mahi mahi, roasted carrots, sesame sweet peas in a pod, salad, a HUGE scoop of avocado (~1/2 cup), vinegar.
Snack: small handful of almonds+a few walnuts (about 12 total)
Dinner: grilled flank steak (3 slices, pretty good amount), marinated veggies (broccoli and mushrooms, about a cup), salad, 1 TBS olive oil, vinegar
Today was a bit carb heavier than usual. I'm kinda trying to do AD style, but there's not way I could get only 30 g of carbs each day, I need my veggies. I was thinking about doing the 12 day indoc, which would last until next weekend, but since I'm technically not doing it strictly, I may just do more carbs this weekend (healthy carbs, that is). We'll see how I feel tomorrow.

Thursday, October 16, 2008

Lesson Learned

Note to self: Don't do kipping pull ups on bars that have a rubber handle.




Anyways.

AM WORKOUT: 11 AM
Warm up: 500 m row, drop snatches 3x3 with bar, hang snatch 3x3 with bar
Sn -- knee
35/2
35/2
40/2
45/2
50/0
45/1+0
50/0
45/2
45/2
I tried really hard to concentrate on keeping the bar super close and not cutting my pull. For some reason whenever I got back 45 I started cutting my pull, but I was BARELY missing the 50, it was just a hair off. But I still went back down in weights; I'm trying to not get caught up in cycles of missing.

Pulls
(60/3)x3

PM WORKOUT: 4 PM
Clean -- high hang and knee
45/1+1
45/1+1
50/1+1
50/1+1
55/1+1
55/1+1
55/1+1
55/1+1

Pulls
(70/3)x3

It's soooo hard for me to cut back down on volume; all this is so much less than what I was doing before. I suppose it's for the better, but damn it's hard. That and the fact I have to eat more does not make for a happy Rachel.

FOOD
Breakfast: 1/2 c cottage cheese, 1 TBS olive oil, 1/3 c canned salmon
Lunch: sausage jambalaya (just veggies), green beans with bacon bits, 1 TBS olive oil, salad, turkey, vinegar, coffee w/ half and half
Snack: 4 TBS almond butter
Dinner: cod w/ small salad, salsa, olive oil, 1/2 c cottage cheese, grilled veggies (onions, portabella mushrooms, zucchini)

Wednesday, October 15, 2008

Starting from ground zero

OK. It's time to start over, re-evaluate.
I have not made ANY gains these past few months.
I need to get way stronger.
I need to gain some mass back (I apparently lost a bit of weight, which was noticeable when I went home)
I need something that's good for me mentally.

So, I'm taking a break (mostly) from the lifts, gonna focus in on technique and more squatting, hopefully get my squats up enough, and when I go back to Seattle, I'll work the lifts with a coach.

Today was SO hard just because it was like a 1/4 of the volume that I'm used to.

Snatch pulls
50/3
50/3
(55/3)x3

FS
50/3
60/3
(70/3)x3
It was pathetic how hard these were; my strength has really died and I don't know why. I didn't know losing a couple kilos would make that much of a difference.

Presses
20/5
30/5
35/5
35/5
35/5

Good Mornings
20/8
30/8
35/8

I followed this up with the metcon listed on PMenu (Greg Everett's site):
20 kipping pull ups
7 box jumps
3 rounds

Then:
3xmax L-sit (these died quickly)
3x10 Leg raises

I talked to Scott, my trainer and good friend, about the metcons and he said throwing a super short one in (less than 10 min) once or twice a week would be good, just to keep that up. I honestly don't think a 3 minute metcon workout will harm the lifting, and it will at least keep me somewhat conditioned in other aspects.

FOOD
I'm hesitant about the whole 'eating more' thing because I'm probably reducing the volume of my workouts by a huge factor.
Breakfast: bowl of cottage cheese, olive oil
Lunch: 2 pieces of chicken, broccoli, eggplant, salad w/ olive oil & vinegar
Dinner: pork stir fry, broccoli, cauliflower, salad w/ olive oil and hardboiled egg

Monday, October 13, 2008

FINALLY

THANK YOU GOD I finally got a PR last night.

Well I've been pretty bad at updating, but this past week has been soooo busy and really nothing worth while to write about.
Food was the same, less than 50 g of carbs a day. I felt great during the day but workouts have not improved (more about that later).

SUNDAY 10/12
FINALLY I was lifting with my team again! YAY! I started out snatch, which was just bad all around, so I gave up after a bit (also tweaked my elbow on one that I lost behind me). Did about 7 sets, missed a bunch, what else is new. I was having a horrible back/shoulder spasm, though, and could barely move my traps which wasn't helping.
C&J
45/1
55/1
60/1
65/1
70/1 (no jerk) -- FIRST TIME I'VE CLEANED THAT SINCE BEFORE MY WRIST INJURY
70/1
HALLELUJAH! Only a 2.5 kg PR but God it's been a long time since I've done something productive. What was funny is that I had no problem getting underneath it (which used to be my issue) but standing it up was a struggle.

FS
60/3
70/3
70/3
75/3

Now this was really sad. 70 was a struggle. Literally. NOT a good sign.

So, the whole food thing. I had a big wake up call last night. First, I got in trouble. I looked skinny (or 'twiggy' as I was told) I had no juice in my muscles, I could barely stand my clean up, I apparently looked like I'd been running/doing CF (which is NOT true). I sat on my ass in the car all day on Friday, did a light workout on Saturday, rested most of Sunday, so I had NO excuse to be tired. The culprit? Food.

My friend, trainer/training partner Allison enlightened me. I need more carbs. I hate to admit it, but I can't see any other explanation. I was making progress on zone, I hate to say it. I was eating oatmeal, bread occasionally etc etc. I didn't like the feeling during the day, but my workouts were good, my lifts and squats were going up. Go to school, give up zone, eat low carb, lifts fall into the ground, especially the squats.

I'm hesitant to go back to eating carbs only because I really like the way I feel on what I've been doing. I like the fasting, I like the low carb, I don't crave carbs at all anymore. But it's obviously affecting my lifting. Maybe low carb doesn't work well for my body, I don't know. Allison was in the same boat as me last meet: she was light, felt great during the day, but workouts suffered. After a bad meet, she started eating more food, more carbs and lo and behold her lifting improved dramatically.

I don't want to have to make the decision between having a good body/feeling good and being a good lifter. But at this point it looks like it's coming down to that and I may have to choose.

Food
Food yesterday was a heavier carb day. I also had a cheat last night (because Allison told me to, just to see how it affects my workout tonight) which was homemade apple cobbler with coconut milk ice cream. Ah well. So much for 2 weeks of clean eating :-/

Monday, October 6, 2008

God damn snatches

Excuse the language. HORRIBLE working today. Just horrible.
I did a long warm up today, drop snatches, slow pulls etc. didn't help.
Sn
35/3
35/1
45/0
45/2
50/0+1
50/0
50/2
55/0
55/0
50/0
50/0
45/0
45/0
45/0+1
It seems like I get on a good streak, something goes wrong, and then I can't recover, I just keep getting worse and worse. Like they didn't start off too bad. But then ... it all went downhill.
I've also been slamming the same part of my hips into the bar over and over and over and I got a HUGE bruise. Anyway after a couple of sets, it was so painful I felt like I was gonna vomit each time I snatched. So that's also a reason why I was missing, I was in pain. But still. ugh.

Pulls
(65/3)x5

BS
60/5
75/5
85/2
85/1
85/2
75/5
Damn. I was SO set on getting 85/5 today. Didn't happen. I think I was just so tired after all that other work, after the first couple reps, I had nothing left in me. Dammmmn.

Hypers: 3x8

I was gonna do some more stuff but I ended up talking to people for like half an hour. Oops. I did some press handstands and other gymnastics stuff.

FOOD
Food was good today. I definitely ate WAY less carbs today than yesterday (my body needed detox). Fasted until 11:30. Ate two meals after that.
Lunch: huge salad with about a cup of shredded turkey, 1 tbs olive oil, vinegar, a hard boiled egg; bowl of cottage cheese w/ 1 TBS olive oil
Dinner: stir fried beef and veggies, broccoli, green beans, salad w/ 1 TBS olive oil, hardboiled egg, vinegar

Sunday, October 5, 2008

haha

Well today I basically ate junk ALL day. Yeah it was that bad.
Here is the grand total of the day:

All Day: box of fudge (6 pieces), almond butter, cottage cheese, handful chocolate covered almonds, homemade apple-pumpkin butter, salad w/ salmon olive oil vinegar, piece of chocolate fudge cake, 1.5 pancakes with whipped cream butter and strawberries, butterfinger candies (a bunch), 1 sm reese's cub, 1/2 small chocolate chip cookie, 3 squares mint filled dark chocolate, kit kat
Dinner: 2 pieces of coconut chicken, broccoli, salad w/ marinated mushrooms, feta cheese, and vinegar; bowl of cottage cheese with olive oil; some bites of pasta.

Dinner was definitely ok. The rest of the day? Not so much.

On another note, I went for a GLORIOUS bike ride today. It was SO windy I thought I was gonna fall off my bike. It was a nice mental break that I really needed. AND best of all, I found THREE snakes! I nearly ran over the first one I found, ran and picked it up and played with it for like 15 minutes (yes I'm weird). Found another one about 10 min later (a baby one), and then another huge on about 10 min after that. Grand total: 1.5 hours (with snake stops and going into to town to buy my bike ticket). It was great!

Here's a picture from my phone.

Saturday, October 4, 2008

Oops

Well life has certainly gotten in the way this past week. Same old, nothing new, so I won't post the other workouts.

Today was better. I rested it up yesterday because I was SO completely exhausted from getting like 3+ days of 2 hours of sleep a night (I hate it how stress causes me to not be able to sleep).
I think I kinda overdid it, though, because I was in there for about 2 and a half hours, but it was nice to get in such a good work out.

I also changed it up, doing cleans first, just because I tend to get carried away on my snatches. It helped a bit, they weren't as draining. I like doing cleans first because they're more mentally draining for me, and getting them down allows me to focus more on snatching.

C&J
45/2
45/2
55/1
65/1
65/1 (no jerk)
65/1 (no jerk)
60/1
I did something funky to my back on my first one at 65, so wasn't able to get under those afterwards.

Snatch from the knee
These were a lot better today. I tried really hard to focus on staying over the bar for as long as possible and keeping it close when I jumped under it. Hang snatches really tire me out, though, I think just from having to hang onto the weight for so long. But they definitely felt better.
35/2
35/2
45/2
50/1
50/0
50/0
50/1
55/0
55/0
55/1
Eh not great but better than last week, that's for sure.

Sn pulls
(60/3)x3
I threw these in there just because I felt like I needed to work on my snatch more, which was probably over kill but oh well.

Stop Squats
65/3
75/3
85/2
85/0
80/2
My PR triple is 85, so not terrible. I was just so wiped, by the time I got to the 3rd rep I had nothing left, and then trying to do 80 after that (and after having to clean the bar in between) I was completely shot.

SN grip press, behind neck
20/5
25/3
30/3
30/3

Hypers: 3x8
Pushups: 3x20
Leg raises: 3x10
Dips: 3x10

By the end of the workout, I was STARVING and left the gym fairly satisfied.

FOOD
I guess I kinda IF'ed. I ate a big snack of almond butter, apple, and cottage cheese at like 10 last night, and I didn't eat until 12ish today, but I always feel less hungry if I'm hanging around than if I'm up and about.
Lunch: omelet with onions, mushrooms, olives, tomatoes, etc, mozzarella cheese; stir fried veggies (about a cup and a half); salad with turkey.
Dinner: 3 large slices of orange-glazed ham, cooked peas in a pod and onions (big plate), chicken salad, olive oil, vinegar, sweet potato with a big spoonful of butter and cinnamon.
YUM. I think I definitely managed to eat enough today. I was so hungry after that workout, dinner hit the spot. I wasn't even insanely full afterwards.

Tomorrow is a splurge day. YAY. I get to have some fun food I haven't had in ages (ie pancakes or waffles, chocolate, ice cream, the whole deal). Then it's back to eating good food. For kicks, I may post what I eat, or I may be too disgusted. We shall see.

Monday, September 29, 2008

Sucky, but happy

Well I had another crappy snatch day, but for some reason I'm still in a good mood.

Things I noticed today:
*I didn't get any sleep last night, but I took at half hour nap after lunch today and WOW did I feel AMAZING the rest of the day! I think I'm gonna have to start doing that more often.
*I also warmed up a lot longer before the workout today
*I IF'ed in the morning, had a snack before lunch, ate a big lunch, lifted, and then ate a big dinner, and that seemed to also make me feel good.

Snatch
40/1
40/1
45/2
45/2
50/0
50/1
50/0
50/0
Sn from knee
45/2
50/1
55/0
55/0
These numbers are really pathetic, but I tried so hard today not to get frustrated with myself. I know I'm stronger than this, I'm just having difficulties right now, so I'm just trying to tell myself that it'll get better (because yes, these weights are pathetic). I also just stopped after that last set because I always over do it on Mondays, and then I'm fried for the rest of the week.

Pulls
(65/3)x3

BS
60/5
75/5
85/2
85/1
70/5
These were also pathetic. I definitely have 85 in me, but I always get so worked up over BS that I get loose and shaky in the bottom and then I lose it. It's soooo frustrating. I have a hard time squatting by myself; I really miss the team atmosphere.

Hypers: 3x8
Pushups: 3x20
Leg raises: 3x10
Dips: 3x10

After that stuff I did a long stretch, some handstands and then was ready to try a back hand spring -- the first one in MONTHS since my wrist got hurt! I think this was why I was so happy after my crappy workout. I haven't done them in a while, and I think my legs have definitely gotten stronger, so I was FLYING through the air! It felt SO good to them again, I miss it so much. Then I did a double BHS, which was so high it ended up almost being a BHS back lay out, which I've NEVER done before! That made me super happy, so if I can ever get into a gymnastics gym I want to try it on the spring floor.

Food
So like I said I IF'ed today until about 9:30. My stomach was churning and growling by then, so i figured I'd eat something before lunch.
Snack: apple, almond butter
Lunch:stir fried almond chicken w/ veggies, celery+carrots w/sesame seeds, broccoli, small salad w/ marinated mushrooms, hard boiled egg, bowl of cottage cheese, olive oil
Dinner: pecan/fruit glazed pork loin (3 slices), green beans and cherry tomatoes, small salad w/ lettuce and marinated mushrooms, olive oil, vinegar; 3 slices of watermelon; bowl of strawberries
Mmmmm I way over did the fruit at dinner but DAMN it's so good. I'm a fruit glutton ... but at least it's relatively healthy.

Sunday, September 28, 2008

Resting

Ugh I hate rest days! I really do. Especially when I have mountains of homework to do and I basically have to sit on my ass all day.

Today I went for a super short bike ride (3 mi round trip) to the grocery store. Other than that, it's been chill.

Food
Breakfast: 1/2 c yogurt, protein powder, apple almond butter
Lunch: stir fried veggies, broccoli, pork, olive oil, vinegar
Snack: 1/4 c salmon, kombucha, almond butter
Dinner: mushroom stroganoff w/ seitan, stir fried peppers and onions, broccoli, small salad w/ hard boiled egg, olive oil, artichokes; cottage cheese w/ olive oil; strawberries

Saturday, September 27, 2008

Huh ...

So what I really don't get is that for some reason after I go out and do a bunch of exercise, I come back and actually have a decent workout. What the hell?

I ran around on the lacrosse field for about an hour, scrimmaging the alumni. It was tons of fun! I had a couple nice goals which was cool.

Snatch
So I started out doing regular snatches, but once I'd missed 50 three times, it was time to stop. I switched to a high hang snatch, and those felt loads better. So there's definitely something wrong with my pull; I'm gonna keep snatching from a high hang for the next week or so.
35/3
35/3
45/2
45/1
(50/0)x3
Sn -- high hang
50/0+1
50/0+1
50/1+1
55/1
60/0 -- would've been a PR! So close, I got under it but lost it in front.

C&J
45/2
45/1
55/1
60/1
65/0 (caught it too far forward and dropped it)
60/1
65/1 (no jerk)
65/1 (no jerk)
60/1
Kinda wanted to end it on a good note. For some reason whenever I caught it today I got really really dizzy when I stood up, so I'd have to wait a few seconds before I jerked, and by then I was just too tired from supporting the weight.

Stop Squats
65/3
75/3
80/3
85/1 (leaned forward)
80/2 (leaned forward on my third one)
Squats weren't too bad, probably the best squat workout I've had in a while (pathetic, I know). It helped having someone there to cheer me on, too, which is probably why I was able to push myself a bit more today.

Press --Sn grip, behind the neck
20/3
30/3
30/3
30/2 -- tweaked my shoulder on the last set, so I stopped.

Hypers -- 3x8
Leg raises: 3/10
Dips: 3x10

Long day, not too bad considering the lacrosse game beforehand (ie lots and lots of sprinting).

FOOD
Breakfast: 1/2 c canned salmon, apple, almonds, kombucha
Snack/Lunch: ( I missed lunch today so had a snack in my dorm) 1/2 c yogurt, protein powder, lara bar
Dinner: cabbage salad with mandarin oranges, toasted almonds, baby corn, carrots, chicken and vinegar; ham, broccoli, green beans, garlic; 1/2 yam with butter and cinnamon. Good meal!

Friday, September 26, 2008

Rest day

Played some light lax this afternoon, an informal scrimmage. I was soooo tired today; I took a nap at around 2:30 and felt better. Tomorrow I have a game (or actually an informal scrimmage), so I dunno when I'll be lifting, either after that (which might be hard) or on Sunday.

FOOD
IF'ed today until noon, then ate a HUGE lunch.
Lunch: mahi mahi, broccoli, squash, salad w/ vinegar, olives, green beans; 1/2 c yogurt, protein powder, apple, tons of almond butter. (I think I definitely made up for not eating breakfast)
Dinner: chicken, spaghetti squash, pepper/onion sauteed mixture, some broccoli, olive oil, vinegar, small bowl of fruit.
Snack: apple, salmon, almond butter (I was STARVING after a few hours of hard core dancing).

Thursday, September 25, 2008

AM WORKOUT -- 7:30 am
So today was the earliest in the day I've ever lifted. I got up, got dressed, was going to eat something, but realized I really wasn't hungry. So I went and lifted on an empty stomach and actually felt great. If I do that again, I'll definitely do it on an empty stomach, during a fast (I suppose it was considered a fast). If I'm up and about, though, I can't do that, I get too hungry.

SN hang+knee
35/1+1
45/0
45/1+.5
45/1+0
45/1+1
50/1+1
50/1+0
50/1+0
50/1+0
So something is definitely wrong with my second pull; everything from the high hang was easy, I definitely could've done more. But there's something not right on my second pull, I keep cutting it for some reason and I don't know why.

Pulls
(60/3)x3

PM WORKOUT -- 3:30 pm

CL hang + knee
45/1+1
45/1+1
55/1+1
55/1+1
60/1+1
60/1+1
I was getting pretty tired towards the end of those, so the last few weren't too hot.

Pulls
(65/3)x3

FS
60/3
70/3
70/3
70/3

GM
20/5
30/5
35/5
35/5

Presses
35/3
35/3
35/3
35/3

Leg raises: 3x10
pushups: 3x20
Situps: 3x25
Dips: 3x10

Loooong day. I stayed to help one of my friends with her cleans, too. And then I had to go hide because the bitchy director of the fitness center is gonna kick me out for using too much chalk. Stupid stupid stupid.


FOOD
Breakfast: bowl of oatmeal w/ toasted coconut, bowl of cottage cheese w/ olive oil, kombucha.
Lunch: pork, green beans, marinated mushrooms, 4 small wedges of sweet potatoes
Dinner: pork loin, big salad with olive oil, vinegar, some greek salad thrown in, bit of beets; 1/2 a yam w/ butter and cinnamon; slice of water melon; some grapes.

Dinner was probably bigger than it should've been but oh well.

Wednesday, September 24, 2008

Same old ...

I basically did the same workout as last week. Surprise surprise. I'm stuck. Ugh.

TUESDAY
Cleans
45/3
45/3
55/2
60/2
65/1
65/1

Pulls
(75/3)x3

FSx2+jerk
50/2+1
50/2+1
60/2+1
60/2+1
65/1 (no jerk)
My shoulders were even tighter today; the pullups the day before didn't help.

FS
70/3
70/3
75/2
Whatever, I was tired at that point.
(Can you sense the bitterness in my tone?)

leg lowers 3x20
pushups 3x20
dips 3x10

FOOD
Not gonna even try to remember yesterday's meals. Today was as follows:
Breakfast: 1/2 c yogurt, PP, apple, TONS of almond butter (read: TOO much, I definitely over did it with the fat)
Lunch: BBQ chicken, cauliflower, broccoli, salad (greek), olive oil, vinegar, half a bowl of butter nut squash and pecan soup
Snack: 1/2 lara bar, salmon
Dinner: steak, green beans, cole slaw, carrots, small salad (half greek), olive oil, vinegar, big(ger) bowl of butternut squash soup

Too much food!

Monday, September 22, 2008

What happened to you, snatch?

I don't get it. I really don't get it. I know WHAT I'm doing wrong, but now WHY or HOW to fix it. I'm obviously cutting my pull somehow, but have no idea why. I literally cannot snatch for shit, and it's pissing me the hell off.

Sn
40/3
40/3
45/0
45/2
50/0+1
50/2
55/0
55/0
50/0
50/0
50/0
45/o
45/1+0
50/1
Embarrassing. Ok, 55 I can understand missing, it's my PR and I won't hit my PR every day. But 50? Wtf???? 45??? It's like I've never snatched before. Damnit. Good bye Americans.

Pulls
(60/3)x5

BS
60/5
70/5
75/5
80/5
85/2 -- This felt easy, but I fell forward a bit on my 3rd one and lost my bounce in the bottom once i corrected it, so I had to dump it. I figured at that point I should just stop.

Hyper: 3x8 w/ 10 g
dead hangs: 3x6
leg raises: 3x10

I probably overdid the reps today on the snatch (I was in the gym for over 2 hours) but I just got so damn frustrated.

Then I went and played lacrosse for about an hour and half. Thank God. I really needed that, just to calm me mentally and cheer me up after that God awful snatch workout. Not the best idea to be running, but sometimes it's better to do something that'll help your mind.

FOOD
IF'ed today until 11:30. Longest official fast ie being awake and up and about (6 last night to 11:30 this AM). I still don't know if I'm getting enough or too much; I can probably say I'm not getting enough, but I'm not sure. Tomorrow will be regular eating.
Lunch: salad, olive oil, hard boiled egg, vinegar, some beets; couple big pieces of chicken, green beans, carrots, and broccoli, olive oil, vinegar; 1/2 yam with butter and cinnamon. I think that's it ...
Snack: 1/2 raw cliff bar (raw, unprocessed, organic), hard boiled egg
Dinner: 3 slices of turkey (T-day style), green beans and onions, eggplant, lots of olive oil, vinegar; bowl of cottage cheese with oil; 1 yam with a couple big spoonfulls of butter mashed with cinnamon (YUM)

Saturday, September 20, 2008

GOD AWFUL

OK today was probably the WORST snatch workout I've had in a really, really long time. It was seriously awful, I'm embarrassed to write it down, but here goes.

Snatch
40/3
40/3
45/0+1
45/0
45/0
50/0
50/0
50/0
45/1
50/0
50/1
Oh. My. God. I could not snatch for SHIT. What the hell??!!! I just had absolutely no snatch juice in me, it was horrible.

Cleans were exactly the same as last week. I felt like crap, so didn't want to try to go to 70.

C&J
45/2
45/2
55/1
60/1
60/1
65/1

Backsquats were also awful.

BS -- Stop
60/3
70/3
80/1 (loosened up)
80/2 (loosened up)

Press -- snatch grip, behind neck
20/3
30/3
30/3
30/3

Fuuuuucccckkk. Sorry for all the cussing. But I'm sooooo frustrated. I felt like absolute SHIT today. I haven't slept in a week, maybe the IF threw me off, but omg it was awful. I just wanted to get through the work out; I did and it was crap. The American Open may just be a distant goal at this point ...

FOOD
Food was weird today. I was planning on IF'ing until about noon (from 6 last night) but by 10:45 I felt sick, had a terrible headache, and was starving, so I ate a snack. Another snack later, and then an ENORMOUS dinner (maybe too big).
Snack: (10:45 am) lara bar, 2 hardboiled eggs
Snack 2: HUGE handful of nuts (maybe about a cup)
Dinner: ENORMOUS salad with TONS of chicken, veggies (tomatoes, carrots, cucumber, broccoli, cauliflower, artichokes, etc0, avocado, and olive oil and vinegar; bowl of cottage cheese with olive oil; couple oven baked sweet potato fries; ~1/3 of a yam, mashed, with butter and cinnamon.

I felt kinda sickly full after that meal. Hopefully I didn't eat TOO much. Regardless, I probably won't IF tomorrow, just to give my body a break. I'm not sure how my body likes this so far; I really felt awful today, all through the workout until dinner, and then after that big meal I actually felt really awake and alert. So I dunno, maybe I just need more food during the day. I don't want to give up, though, because I like the concept of IF much more than eating multiple times during the day. I just hope my body ends up liking it, too, because if my body doesn't cooperate, then there's no way I can do it.

Friday, September 19, 2008

Lax, Mothafucker!

Today I had my first lacrosse scrimmage with my new team. It was fun! All the girls are really nice, and I'm excited to play.

Our cheer was hilarious, something about "play lacrosse, motherfuckers," along those incredibly appropriate lines.

FOOD
Today I did my first attempt at a real IF. I had a snack around 8:30 last night, then ate lunch at around 12:15 today. It was good! I liked not worrying about what to eat, etc. I was absolutely EXHAUSTED, but that was probably due to my lack of sleep the other night. I was also super jittery all morning, but again that may have been due to the mug of coffee + black tea I had (on an empty stomach). Regardless, I may start doing that more often (will do it tomorrow and possibly a longer one on Sunday) just because I like the freedom of eating whatever you (healthy, of course) in that eating window.

Lunch: (12:15) two big pieces of tilapia, two servings of sauteed carrots, broccoli, green beans, a salad, beans, hard boiled egg, olive oil, vinegar.
Snack: (3:30) apple, salmon, couple handfuls of almonds and walnut halves
Dinner: (6:00) zucchini, green beans, 1 egg, 1/2 yam, bowl of cottage cheese, olive oil

Thursday, September 18, 2008

Double trouble

First double session today; I liked it! although I did go pretty light.

AM WORKOUT -- 11 am to 12 pm
Snatch -- hang+knee
35/1+1
35/1+1
45/1+0
45/1+1
50/1+0
50/1+0
50/1+1
For some reason on the second one, I was just more out of juice than normal (probably because I got like an hour of sleep last night), but I finally managed to get a decent on in at the end. They felt good, though; I felt pretty fast under the bar. And my psuedo-coach videotaped me, which was really useful to watch (will upload those another time).

Pulls
(60/3)x3 -- super light

PM WORKOUT -- 4-5:30 PM
Cleans -- hang+knee
45/1+1
45/1+1
55/1+1
55/1+1
60/1+1
60/1+1
60/1+1

Pulls
(65/3)x3

FS
60/3
(70/3)x3

Good mornings
20/5
30/5
35/5
40/5

Presses
(35/3)x4

Plus push ups, leg raises, and dips. Wow! Long day.

FOOD
Breakfast: cottage cheese, olive oil, oatmeal, coconut flakes, pineapple
Lunch: salad with roasted soy nuts, veggie burger, chicken, avocado, salsa, carrots, broccoli, etc; cottage cheese, broccoli, tomatoes, onions
Snack 1: 1/2 cliff bar, hardboiled egg
Dinner: salad, pinto beans, hardboiled egg, olive oil, vinegar, mushrooms; sweet n sour veggie stir fry, turkey, broccoli, carrots, olive oil, vinegar.
Snack 2: apple, salmon, cashews

Wednesday, September 17, 2008

"rest" day

Today was absolutely insane. I was supposed to play soccer, but no one was there when I showed up. But that was probably good, considering I was absolutely exhausted.

Since today was my off day, I did some sprints on the rower.

Sprint work
Tabata row (20 sec on, 10 sec active rest)
rest
10x100 m sprints

I ended up doing about a 2k in total. Not much, but it gave me a bit of something to do. I'm going to try to work in sprints at least a couple times a week.

FOOD
Breakfast: oatmeal w/ toasted coconut; pineapple/cantaloupe/grape fruit salad; cottage cheese; olive oil
Snack: handful of almonds
Lunch: big plate of chicken/sausage, spaghetti squash w/ basil, broccoli, mixed veggies, olive oil, vinegar
Dinner: HUGE piece of cod with cherry tomatoes; spaghetti squash, broccoli, mixed veggies, small salad, olive oil, vinegar

Tuesday, September 16, 2008

Flat Flat Flat

Ewww today was gross. I woke up this morning and my legs felt like lead. They were SO tired.

Cleans
45/3
45/3
55/2
60/2
65/1
65/1
65/1

Pulls
(75/3)x3

FSx2+1 jerk
50/2+1
50/2+1
60/2+1
60/2+1
65/1+1 (really bad jerk, more of a press out)

FS
(70/3)x3

ewwwww. This sucked! I was so flat it took all I had to get through the workout. ahhh what's wrong with me???!!!!


FOOD
Breakfast: oatmeal w/ toasted coconut, cottage cheese, olive oil, 1 apple, almond butter
Snack: lara bar
Lunch: huge bowl of assorted roasted veggies: carrots, zucchini, squash, egg plant, peppers, broccoli, onions and more; turkey; hard boiled egg; olive oil; vinegar.
Dinner: salad, olive oil, vinegar, baked tofu, butter nut squash, walnuts

Monday, September 15, 2008

Today was so-so, not terrible, no great.

Snatch
40/3
45/2
45/2
50/0+1
50/0
50/2
55/1
55/0
55/0
55/1

Pulls
(65/3)x5

BS
60/5
75/5
80/5
85/3
80/3
75/5

By the time I was done with my squats, I was absolutely WIPED.

FOOD
So regarding the food. Friday/Saturday really was an eye opener for me: I don't think I'm eating enough. So lo and behold, I'm going to start eating more. I'm not going to count blocks any more; I'll just eat balanced meals with just more food, and not get freaked out if I snack on plain almonds etc.
Today was a bit weird, because I definitely ate way more than I usually do. I may cut back a bit tomorrow.
Breakfast: bowl of cottage cheese (about a cup, probably), olive oil, 1 apple, ~1 TBS almond butter, pineapple
Snack: 1/3 lara bar, almonds
Lunch: pork chops with caramelized onions, veggie salad (carrots, squash, zucchini, peppers, onions, etc), olive oil, vinegar, salad w/ 1 hardboiled egg
Snack 2: salmon, 1 apple, lots of almond butter
Dinner: sauteed eggplant with basil, turkey, carrots, veggie salad (same as above), olive oil, vinegar, hard boiled egg
Hopefully that's not too much ...

Saturday, September 13, 2008

What the hell??!!!

BODYWEIGHT: (as of yesterday): 56.2 kg in the AM


Well I never cease to amaze myself. Of all days to have a relatively good workout, today would NOT be the day I would've guessed.

I started the day at 7:30 with Rush activities. I then proceeded to go on a 'short' hike. This 'short' hike ended up being NINE MILES!!!! And then I still had to go do my workout, which I was prepared to fail miserably.

Snatch
40/3
40/3
45/2
45/2
50/1
50/0
50/0
50/1
55/0
55/1
Not great, but only 2.5 kg away from my pre-injury PR!

C&J
The first time since before the injury!
45/2
45/2
55/1
60/1
60/1
65/1 (no jerk)
65/1
YAY! Again, only 2.5 kg away from my pre-injury PR!

Stop Squats
70/3
75/3
80/3
My legs were absolutely devastated, so I didn't push too hard on those.

Again, not amazing, but sure as hell the best workout I've had since my injury. And how I did this workout after hiking 9 miles in the blazing sun on no sleep is beyond me. Maybe all the extra food last night actually helped.

FOOD
Breakfast: apple, salmon, almond butter (4 blocks, less carbs and extra fat)
Lunch: scrambled eggs, stir fried veggies, small greek salad (3-4ish)
Snack1: GORP on the hike (ie almonds and chocolate chips, not the best I now, but I was hungry)
Snack2: apple, salmon, almond butter (2 blocks, extra fat)
Dinner: stir fried veggies, 1/2 c canned salmon, strawberries, 1 apple (4 blocks)

Whew! What a day. I definitely ate more than 14 blocks today, but I think I needed it.

Friday, September 12, 2008

Rest Day

Today was the same old deal. Pretty much a rest day, tons of walking around campus/sprinting up to dorm rooms multiple times, a very short bike ride to the store, and about a half an hour of soccer.

Food today ... not so good! or at least good until tonight, where I had some major cheats.
FOOD
Breakfast: cottage cheese, olive oil, apple, oatmeal, almond butter (3 blocks, extra fat)
Lunch: grilled cod, glazed carrots, broccoli, broccoli salad (with some sort of dressing, raisins, onions, sunflower seeds), olive oil, vinegar, grapes, water melon (4ish, probably with a bit more carbs)
Dinner: steak, broccoli+tofu, olive oil, vinegar, cauliflower, couple pieces of pineapple, 1/2 baked apple (4ish)
Cheat: ice cream sundae, peanut butter/chocolate/coconut balls, cookies.
Yeah, the cheat was pretty bad. Lots and lots of junk. Oh well. Hopefully one time won't kill me :-/

Thursday, September 11, 2008

Absolutely. Awful.

Horrible. That's basically all I have to say. I'm not sure if it was the soccer yesterday, not sleeping enough, not eating enough, me just being a total mental case, or a combination of everything, but I ROYALLY sucked.
Cleans
45/3
55/2
55/2
55/2
55/2
60/2
60/2
60/2
I could not bring myself to do 60 for the longest time. I just couldn't. I have no idea why. I'd get set and it was as if there were a mental block in my nerves. My nerves just wouldn't fire. It was actually really really strange. and here's the sad part. I had 2 white colored plates (5 kg) to make the bar 60. I couldn't lift it. I took those plates off, went down to 55 kg (with 2 red plates), did it fine. Then I experimented; I took two more red plates, and put them on the outside of the colors. I went up and lifted it no problem.

I don't know what my fucking problem is. 60 is a DAMN easy weight. It's nothing. And I could barely do it today!!! WHAT'S WRONG WITH ME??????

Pulls
(70/3)x3
Again, pathetic. I can clean 70, I shouldn't be pulling with it. But it felt heavy.

BS
60/3
75/3
80/3
80/3
Pathetttiiiccc. I don't even know what to say to this. Could one day of soccer really do THAT much harm? For God's sake it was just a damn pick up game. I want to play those once a week, but is this really how it's going to affect me?

FOOD
Breakfast: yogurt, strawberries, PP, apple, almond butter (mucho) (4 blocks, plus extra fat
Lunch: salad with broccoli, beets, etc, salmon, olive oil, vinegar (3 blocks, probably with less carbs and more fat)
Snack: 1/2 lara bar, salmon (1 block, extra fat)
Dinner: salad: broccoli, garbanzo beans, beets, mushrooms, artichokes, peppers, salmon, olive oil, vinegar; 1 apple; almond butter (again, mucho) (4 blocks, WAY extra fat)

That damn almond butter! I shouldn't buy it any more, I've eaten half the container in the past 4 days. Not good!!!