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