Tuesday, August 26, 2008

BODY WEIGHT: 57.6 kg, 127 lbs. Went up a few pounds; I'm hoping that it's muscle. Regardless I'm dropping a block and going back down to 13, although that means I won't be eating much above my BMR which worries me a bit.

Oops I've been slightly bad at updating these past few days. College craziness. I move out on Thursday. YIKES

SATURDAY

SN Pulls
(65/3)x7 -- WAY too many, I later found out

CL pulls
75/3
85/3
85/3

FS
50/3
70/3
75/3
80/1 -- elbows dropped so I lost the weight
70/3
77.5/3
Two new PR's, not bad.

Hypers, as usual.

MONDAY
So ironically cleans don't hurt the wrists too badly, even though I hurt them on cleans. And that really sucks because I like snatching better, but no more snatching for me for a while :(

Cleans
45/3
55/2
60/2
60/2
60/2
I stayed pretty light just because I did NOT want to risk hurting myself at all.

BS
50/5
70/5
80/5
80/2
80/2
My legs felt absolutely fried, I don't even know why. Probably didn't help that I had to ride my bike to the store to get groceries, but I don't think it was that bad. I guess I went pretty heavy last week, and I think I was still feeling it -- my legs felt like jell-o, which I haven't felt like in a loooong time.

TUESDAY
So today was fun. I told everyone, including COACH, that I was going to my last CF workout tonight. I've spent the past 4 years with those people and definitely had to have a 'last workout,' just for some closure.
In honor of me, Scott had us focus on cleans for the first half.

CL from hang+FS+Jerk
45/2 (just cleans)
55/1
55/1
60/1
60/1
60/1
Again I stayed light because I didn't want to risk hurting myself.
It was funny because I was doing more weight than ANY of the big macho men there! I think Scott was happy, too, because he was telling people that I cleaned 70 and snatched body weight, which made me happy.

Then the workout ...
"Rachel"
3 rounds:
15 MB burpees+WB
15 v-ups
200 m MB run
It was great except for the run. The 6 PM class suffered even more -- 400 m MB run! It was funny, though -- in the middle of the work out, Scott says, "I think this workout needs a name ... RACHEL!" then the guy next to me goes, "I HATE Rachel!"

It was sad to leave; I had to say a few goodbye to people I've spent a LOT of time with over the past four years. It's the end of a major stage in life, that's for sure.

Thursday, August 21, 2008

Messed my wrist up

I've been avoiding posting because I really haven't done anything terribly productive the past few days. I hurt my left wrist pretty badly on Tuesday, and am feeling it. Will probably feel it for a while to come; sprained it pretty badly.

WEDNESDAY
Sn Pulls
(55/5)x2
(65/3)x5

Then a bunch of other conditioning that didn't involve my wrists.

THURSDAY
Clean pulls
75/3
75/3
80/3
80/3
85/3

Backsquat
50/3
70/3
80/3
85/2
90/0
85/2
90/1
95/0

I think my legs are just fried from Monday and Tuesday, even though yesterday was a light day.

Good Mornings
20/5
30/5
35/5
40/5
I'm definitely gonna feel those tomorrow.

So basically the only thing I can do is pull and squat. Doctor said no lifting for 2 weeks, but if the wrist feels ok I may just do some light cleans on Saturday (snatching hurts). I just really really hope it gets better soon. I'll go crazy if I can't do anything, especially when school starts next week.

One week from today I'll be living in a new place ...

Tuesday, August 19, 2008

I hate my head

MONDAY
Coach wanted me to go light(er) on Monday, so I worked snatches from the hang and knee.

Snatch -- hang and knee
(37/1+1)x2
45/1+1
50/1+1
55/0
55/1+1
57.5/0+1
(60/0)x3
55/1+0
I wanted to get 60 soooo badly! but it just wasn't my day. I was so close all 3 times, it was just the tiniest bit out front ... but I just couldn't get it.

Pulls
(65/3)x3

Backsquat
60/5
80/5
80/5
80/3
80/3
So on the squats, coach said my legs needed to be wider. Definitely felt weird for me. On the 3rd set at 80, I started falling forward, and the weight approached my head. YIKES it was scary, didn't feel good. So I just did a set of 3 after that. Ugh.

TUESDAY
Today started out as a good day. Cleans, as usual (from the floor).

Cleans
(45/3)x3
55/2
65/2
70/2 -- YES I nailed it! PR double
75/0
65/2
70/1
75/0
72.5/0
65/1
I was a total mental case. I could NOT get passed 70. Now, weight-wise, 70-75 is NOT that much, and 70 to 72.5 is even less. I just could not get myself to do it. And I paid for it on the 72.5. I dead lifted all the 75, but dove under the 72.5, which was a bad idea. Too late, caught it at the wrong time, killed BOTH of my wrists, messing up my already messed up one even more. Scared the crap out of me because I thought I hurt it more, and I won't know until tomorrow.

Jerk Supports
50/3
70/3
80/3

FS/2 + Jerk
50/2+1
50/2+1
60/2+1
60/2+1

FS
70/2
75/2
80/2

Not too bad. The cleans that I made were actually some of the best cleans I've ever done, only a few were caught out front. But those damn 75 and 72.5 ... it was totally mental. I don't know how to get past my stupid head! That's going to be the hardest for me, especially now that I hurt my wrist AGAIN, I'm gonna be scared to do cleans by myself.

Saturday, August 16, 2008

Always the cleans

Body weight today: 125.8 lbs, 57.2 kg
Last week: 126.3 lbs, 57.4 kg


Well today was the opposite of last Saturday; strong snatches, crappy cleans. Story of my life.
I was tired today, probably from lack of sleep from watching the Olympics all week, and I felt it even in my warm up snatches.

Snatch
37/3
37/2
45/1
45/1
50/1
52.5/1
55
50
52.5/1
55
57.5 -- missed it behind
57.5 -- missed it in front
57.5 -- 3rd time's the charm!

C&J
45/2
45/1
50/1
55/1
60 -- no jerk
60/1
65/1
70
70
60/1
70
Didn't really end those on a good note. I was sooo frustrated that time; I think I was just getting tired, and the fact that 70 would've been a PR got me psyched out. As usual.

BS -- Stop
60/3
75/3
85/3
90/1
90/1
I was gonna go for a PR triple at 90, but I was just wiped at that point, and missed the second one on the second attempt.

Not a great way to end the day. I again got super frustrated with the cleans; I'm trying so hard not to, but it's so easy to.
Hopefully I'll nail that next week.

Friday, August 15, 2008

USA TAKES GOLD AND SILVER

Nastia Liukin and Shawn Johnson take the gold and silver medals in the all-around for gymnastics!!!!!!! WAHOOOOOOO!!!!!





Thursday, August 14, 2008

Hang cleans from a high hang and the knee, pulls, and FS.

Cleans
45/1+1
45/1+1
50/1+1
55/1+1
60/1+1
(62.5/1+1)x3
I'm trying REALLY hard to get my timing right on these -- the explosive movement of the hips and traps at the same time, not overpulling, etc. Cleans are complicated!

Pulls
(75/3)x3

FS
60/3
(70/3)x3

Other conditioning: good mornings (34 kg), dead hangs, push ups, MB sit ups, leg raises, and dips.

I'm also trying super hard to be always be positive. I have a really bad habit of getting down and being too hard on myself when I miss a lift. That usually puts me in a bad mood and then just makes me miss more (as my confidence plummets), so I'm really really trying to not let missing affect me.

Wednesday, August 13, 2008

Past 2 Days

Past two days have been good.

TUESDAY
Cleans
45/3
55/2
60/2
65/2
70/1
72/0
65/2
67/0
60/2
67.5/1
65/2
So I cleaned 70!!! And it was a total fluke. I had no idea 70 was on there -- I honestly thought 67.5 was what I was doing. And that made me realize something -- if I know I've cleaned it before, I know I have to/should get under it, so I do. If I haven't done it yet, I get all freaked out, which is what happened with 72 kg. I definitely should've been able to clean 72; 70 was easy. But it's totally, 100% mental for me, and I have to work on that. But I was super happy with my 70 clean!

Pulls
(75/3)x3

2 FS+1 Jerk
50/2+1
50/2+1
50/2+1
55/2+1
60/2+1
65/2+1
I was SO tired at this point, my jerks were just non-existent.

FS
70/2
77.5/2
80/1
I went for 80/2 but was so wiped I failed on the second squat.

WEDNESDAY

Snatch -- hang and knee
37/1+1
45/1+0
45/1+1
50/0+1
50/0+1
50/1+1
52.5/0+1
52.5/1+1
These were also kind of all over the place. I was pretty wiped already.

Pulls
(60/3)x3

Press -- sn grip, behind neck

25/3
(30/3)x3

Pretty light day today, but I was tired.
I think cleaning well yesterday really gave me confidence. Knowing that I can do it, I'm ok with having a bad day. I can't have good days every day, so if I have an off day, that's ok. or at least I'm trying to think like that ...

Tuesday, August 12, 2008

Paying for Sunday

So yesterday wasn't a great lifting day, but that was to be expected after Sunday, so I was ok with it. I was soooo tired and my calfs were unbelievably sore (from not running, probably), but that's ok.

Snatch
(37/2)x2
45/2
50/1
45/1
50/1
45/1
(50/0)x2

I have to start being ok with having bad days like this. I know I can do better, so I'm trying to use that as motivation, because I can get REALLY frustrated with myself. I wasn't yesterday, just because I had a great, fun day on Sunday, so I'll have to try to think like that whenever I have a bad day.

Pulls
(60/3)x3

Backsquat
50/5
70/5
75/5
80/5
82.5/5
Same as last week, although I added in an extra set. Coach wanted me to add 2.5 kg per week, but I just wouldn't have been able to do that last night, because those felt HARD.

Ended the night with hypers. I was so exhausted I didn't even do any other conditioning.

Sunday, August 10, 2008

A much deserved break

Here's the video of my 67.5 clean. I missed the jerk, but ended up getting it the next time round.
video



I have to say, I think today was MUCH needed.
I'm sure my lifting groupies would be very disappointed in me, but today I went and played lacrosse with my sister, and I had a ball! I managed to miss Melanie's live lifting today (ended up being 3:30 eastern time, which made it 12:30, which meant I missed it, even though I got up early), but watched the televised version this morning before we left. Then it was off to Snohomish for two lacrosse games.

Now, I haven't played lacrosse since the beginning of May, and I have done ZERO running since June. So I was a bit worried about playing, because I had no idea how my body would react. I got there and did a warm up lap, and my muscles were definitely feeling it from yesterday. But I got through warm up fine and was ready to play.

I didn't expect to play that much, because I'm technically not a part of the team this year (last year I was). But I ended up playing nearly the ENTIRETY of both games! (lacrosse games are 50 minutes). And, I have to say, I was impressed with myself. I was fast, my skills were great (like I'd been playing all summer), and best of all, I was an asset to the team. I have never been an asset before, I've always been the leftovers. But today I was actually needed and really helped the team. Yesterday (we weren't there), the team lost 17-4 and then 17-3 (or something like that) to the two teams we played today. Today, our first game we lost 9-3, and the second we won 7-6 (in over time AND sudden death!). And best of all, I scored twice in the second game! It felt so good to actually be valued, to be needed in the game, to be the player that can play any position (I played low defense, d-wing, AND a-wing), to have people glad that I was there playing! I was absolutely, 100% exhausted by the end of the day, but it was totally worth it. I was smiling all day, and it made that big ice cream sundae feel totally worth it!

Another thing I realized, which I think is really important, I love playing soccer, and I love playing lacrosse. Do I enjoy training hours a day for those sports? No. And I think that was a real eye opener today. I was thinking of playing lacrosse in college, but what I realized is I don't like training it. I'd much rather play pick up lacrosse and soccer games. I have no desire to excel and commit my life to one of those sports. They're just pure fun in my eyes. And that leads into the important part. The only two sports (not counting CrossFit) that I like to train are gymnastics and lifting. Gymnastics is done with (unfortunately), but lifting ... I can train that for hours a day and never get tired of it. That's important because I now know that I can commit myself to doing this full time. As long as I have my occasional soccer or lacrosse fix, just for pure fun, I can do that, and have no problem with it.

So all in all ... an inspiring day. Awesome confidence booster while playing lacrosse, good times with friends, a vital part of the team,
Melanie was AWESOME, and totally solidified my dream to be up there some day.

Here's to the future ... possibly 2016.

Saturday, August 9, 2008

A good clean day??!!!

Well surprisingly enough, today was actually a GOOD clean day and a bad snatch day.

Snatch
37/3
37/3
45/2
50/1
55/1
55/0
55/0
52/0
50/1
I just wasn't snappy enough on top. I got discouraged, as usual, and went into c&j with a semi-bad attitude.

Clean and Jerk
45/2
55/1
60/1
65/1
67/1 (clean only) -- new clean PR!
67/1 -- New C&J PR!!!!
Hallelujah! FINALLY a good clean day. I was super happy after that, especially since I missed 67 a couple days ago.

Back Squats -- Stop
60/3
75/3
82.5/3
90/2
95/0
95/1 (not stop)
WOW! A bunch of new PR's in squatting. And now I officially have my new 1RM for my back squat. Yay! Life goes on after bad lifting days.

So Melanie lifts at around 3 am our time. I'm going to be crazy and get up and watch it online. Why? Well I won't be able to watch it when it airs tomorrow because I'll be gone all day, and I KNOW I'm going to read about what happened somewhere, some how, etc. So what the hell. I've gone to bed at 12, had to get up at 3:30, caught a plane, AND played lacrosse that same day, so I think I can handle this.

Friday, August 8, 2008

AAAH Damn Cleans

Thursday, another clean day. I'm really starting to hate cleans, although I'm trying not to.

Cleans -- hang and knee
45/2
45/2
50/2
55/2
60/2
60/2
(65/0)x3 -- yes that was quite sad.
55/2
60/2
60/2

Pulls -- knee
(75/3)x3 -- these felt SO heavy today

FS
60/3
(70/3)x3

Good Mornings
30/5
30/5
These are getting easier, so I may add more next week.

AWFUL. I just completely lost confidence in myself re:ing cleans, and that really affects my lifts. Argh. I just need to regain that confidence in myself.

Thursday, August 7, 2008

Too bad all days can't be like Monday

So the past couple of days have been a whirlwind of craziness, and not all with good lifting, unfortunately. Tuesday was bad, and I think that was because I had such a good day on Monday (and Saturday, for that matter).

TUESDAY
Cleans
45/3
45/3
55/3
60/2
65/1
57/3
62.5/2
67.5/0
67.5/0
60/2
65/1

The misses on 67.5 were totally mental. I was SOOO close to getting the second one ... but I didn't, and I just super frustrated.
Coach took some videos of me, to look at my technique. Here is on of me cleaning 65 (current PR).
video

And here is the one of me nearly getting 67.5.
video

One of the things I'm working on is not pulling the bar as much. I pull it WAY higher than necessary, so it's good to watch these and learn.

Pulls
(75/3)x3

FSx2+1 Jerk
50/1
55/1
60/1
65/1 (bad)
67/0
I was so tired at this point, my jerks were absolutely terrible. On the 67, which is my current PR, I whacked myself in the chin ... again. It hurt, and then I got frustrated.
I finished the rest of those just with 2 front squats.
70/2
75/2
80/1 New PR. That was pretty much the only good thing out of that day.

WEDNESDAY
Super light day; I was tired from the past two days.

Snatch -- high hang and knee
37/2
37/2
(45/2)x3

Pulls
(60/3)x3

Press
40/3
37/3
37/3

I was tired. Then we all went out on the boat and swam around. Active recovery.

Monday, August 4, 2008

Back to the floor

WOW today was a great day. I snatched from the floor for the first time in 2 weeks and it was GREAT!!!!

Snatch
37/1
45/2
45/2
50/2
55/1
50/1
55/1
wahooo! My snatches have NEVER felt that good. I only missed 1 rep out of all of those (the 50 was supposed to be a double), AND got a new 5 kg PR. And that felt good, I definitely could've done 60. Yes! It's finally coming along!

Pulls
(63/3)x3

BS
50/5
70/5
80/5
82.5/5

Yowsa! So on the 80, I thought I was doing 75. They felt heavy and I was thinking "Oh wow, why are these so hard?" but I did them. Then on my next set, I asked what I should do, and coach said 80. So I started loading the bar, and he said, "What are you doing? 85?" haha so then I realized I'd already done 80, which was great (it's so mental). Then I went ahead and did 82.5.

Hypers -- 3x8 with 11.5, then some other conditioning.

I know the steady increase in PR's won't/can't last, but right now it's GREAT, and I'm enjoying it. What a good day!

Sunday, August 3, 2008

A solid day!

So today was a bit messed up. I had to do 2 sessions. In the AM I went and snatched at CF, then came to the gym later to do cleans and squats.

SN -- high hang then knee
(35/2)x2
(40/2)x2
45/2
45/1
45/1
50/2
50/2
50/1
50/2
45/1
Not too bad! My last two at 50 were pretty bad, so I ended at 45 but missed the first one. Ah well. My PR is 50, so since I did a bunch there, I can definitely do more.

CLEANS -- High then knee
45/2
45/2
50/2
55/2
60/1
60/1
60/2
65/1
65/2
I think I'm FINALLY getting the hang of it. My last clean at 65 was probably the best one I've done -- no crashing under the bar, no smashing of my poor collar bone, no catching it too low. I caught it right on the upper part of my collar bone ... or met it, is better, because it usually crashes but finally didn't! It made me happy. Every time I pick the weight up, I think "There's no way I can get under this in time" and every time I do, I surprise myself. I have to stop doubting and just know I can get under it, because when I doubt myself is when I arm pull and mess up. But it's coming!

Squats were SUPER fun tonight.

BS -- Stop
60/3
70/3
80/3
90/2 (not stop)
90/1
80/3
So these were funny. Coach did not believe I did 90 that one time with John and Melanie. Nessie he called it, because it's never been seen. So tonight was the night, and I arose to the occasion and proved myself. Then he said I needed to do 1 stop squat at 90, and he'd pay me back for the coffee (I'd kindly bought and delivered coffee twice). I stopped at the bottom, started coming up, got stuck, fell back down, but came back up! SUCCESS.

I did hypers in my dress because I had to run out to see a show. 4x8, 3 of which were with 10 kg, last set with 11 kg.

Good day!

Friday, August 1, 2008

Pretty straightforward. I felt much snappier last night, which was nice.
One thing I forgot. Quote of the week:
"Izzo, do you ever get angry?"
"Yes, why? Do I not look angry?"
"No, you look medicated."
--Mike, 7/28

Thankfully I didn't look medicated last night.

SN -- 1 rep high hang, 1 rep knee
37/2
37/2
42/2
42/2
45/1
45/1
50/1
50/1
50/0
45/2
Not amazing, but it's definitely getting better.

SN pulls -- knee
(55/5)x2
60/3

FS -- Light
50/3
(65/3)x3

Good mornings
(30/5)x2

I think I'm still paying for last week. My body felt much better last night, but my ribs and abs are STILL sore! I haven't done any extra ab work since last Saturday. Whatever I did that day royally killed my stomach, and I've been hurting ever since. But I did finish the night off with some pushups and dips, just for variety. We didn't go too hard last night, because last Saturday I was pretty flat. So hopefully I'll be able to hit it hard on Saturday.

EDIT: Funny, today I was walking a dog at Greenlake and was talking to a guy who had a cockatoo with him, and he says to me, "Jeez, you look like an Olympian!" hahaha!
Some day ...