Sunday, December 27, 2009

Wednesday, December 23, 2009

Snatch -- warmup for squats, just 30 kg

BS
50/5
60/5
72.5/5
72.5/5
72.5/5
72.5/5
72.5/5
72.5/5

Snatch
30/2
35/1
40/1 x a lot (didnt keep track)

Hang cleans
40/3
45/2
45/2
45/2
45/2

Sunday, December 20, 2009

Yesterday

BS
20/10
20/10
42/10
52/10
60/10
60/10
60/10

Press
20/5
30/5
30/5
30/5

hypers: 3x20

OW. That's all I can say.

Today's workout:
Shoveling snow :)

Thursday, December 17, 2009

Yesterday's workout:

BS
20/10
20/10
42/10
55/10
55/10
55/10

DL
45/5
65/5
70/5
70/5
70/5

Press
20/5
30/5
32.5/5
30/5

hypers: 3x20

Legs were a wreck.

On my way to New York right now, posts will be sporadic but hopefully the squats will continue to improve.

Monday, December 14, 2009

First day squatting

Well not really, I've been playing around with a bar and some light weight for a week or two, but today I had real plates on. And the first time I've backsquatted since ... July.

BS
20/10
20/10
40/10
45/10
50/10
50/10
50/10

Weight is pitiful. I was FSing that (and more) for 10 reps in October. Oy.

DL
45/5
55/5
65/5
65/5
65/5

Press
20/5
30/5
30/5
30/5

Hypers: 2x10, 16 kg; 2x10, 10 kg

Foot was ok. Toe got sore towards the end so I took off my lifting shoes and it was ok. Back is still so-so but getting better I think.

But I'm weak :(

Saturday, December 12, 2009

AM
rowing sprints 15x200m

PM
more rowing sprints
200 m 30s rest 200 m
250 m 40s rest 150 m
300 m 40s rest 100 m

PT exercises (included 3x12 squats with a 20 kg bar with a tight band around my ankles)

Thursday, December 10, 2009

Swim workout
30 s sprints, 15 s rest:
flutter kicks
straddles
splits
frog kicks
kicks facing ceiling
x4 times


3x20 hypers
3x10 GHD situps, 11 kg

Tuesday, December 1, 2009

Max dips: 20, 13, 7
Bent over rows: 3x8, idk the weight
Tricep pushdowns: 2x15, 17 lbs
: 2x15, 22 or 25 lbs
GHD Situps: 3x10, idk the weight
Hypers: 3x15, same as GHD

3x500m row:
1:55
2:02
2:05

Thought I was gonna puke on those.

Foot is nearly completely better. Gonna give it a week before I start squatting with (minimal) weight. Been walking around, feels good. Squatting actually feels better than walking, so we'll see how it goes in a week.

Wednesday, November 18, 2009

So. Tired.

SO
DAMN
TIRED
OF
F-ING
INJURIES.

I kind of want to just quit life right now. Ugh.

Saturday, November 14, 2009

Rest day-ish

Yesterday I went for a bike ride. Beautiful day, I was lucky I caught the sunshine.

Legs were beat up from the other day, so today I did some light rowing:
4x200 m (sorta fast, but it was slow)
and then a couple of light 500s.

4x6 dead hangs
3x5 HSPU
3x10 sn grip presses (w/ bar)

Nice and light.

FOOT PLEASE HEAL

Thursday, November 12, 2009

No one judge me for my exercise habits right now. I will shoot anyone who thinks less of me as a lifter for what I'm doing. I physically cannot do anything else so in order to keep myself sane (and I'm 100% dead serious with that), I do what I can.

DO
NOT
JUDGE
ME
Because I know those who will.

Did rowing sprints today. Felt good and hard. Almost like a hard squat work out ... but not quite.

6x250m
300-200-100 x3
500-400-300-200

People would be mad at this. Well news flash -- I have a TON of shit going on right now, and this is a healthier way to let the anger and frustration out then doing something else stupid. So, there you go.

Anyways, I thought I was going to die. Splits aren't that much different than when I was doing CrossFit. Goes to show you lifting is all around awesome.

Bodyweight hasn't changed, which is good. Still maintaining muscle so when I'm ready to start squatting again, I'll be ready.

Wednesday, November 11, 2009

Well I'm pretty royally f'ed up now, so lifting is pretty much out of the question for now. Just my luck. Been doing what I can to keep myself sane. That pretty much involves bike sprints and rowing sprints. Plus pull ups, push ups, dips etc. That's it.

Today I did a short bike sprint work out, some rowing sprints (10x150m, love those), and then some pull ups and pushups, and played around with some handstands (soooo glad I can do those again). That's about it.

Just trying to push through ...

Sunday, November 8, 2009

"You're better than OK, you're just right."



Sometimes it's nice to hear things like that.
Thanks Fran!

Wednesday, November 4, 2009

I wish ...

Do you ever smell a certain smell, hear a certain song, or see something that just takes you back to a specific moment in time, so intensely and so acutely that it's almost as if you were there?

I wasn't in Seattle last year for fall because I was at Whitman. Now I am ... and I'm wishing. Remembering. I miss high school. I never thought I'd say that, but I do. I miss my soccer team. Running in the pouring rain, bright orange jerseys flying around, our unstoppable trio on defense ... winning the championship ... feeling like I was good at something, unstoppable. Running around Greenlake in the cold, rainy nights. Running the Jingle Bell Dash in December, in freezing weather. Then school. The Christmas spirit. Deck the Dome. Pacific Place. Hallelujah. I miss it. I miss it all. I was ok back then. What happened to me? Why? Sometimes I wish ... I wish I could go back there. To those moments. I miss those moments. Everything was good back then.

My life ...

Saturday, October 31, 2009

*sigh*

Well an update. I've been in Scotland for the past week. I'm taking a quarter off from school (for various reasons) and my family's in Scotland for a year, so I'm here for a week visiting.

It's been an ... interesting week. Fun, yes, but also tiring, painful, and so very frustrating. I have an 'almost' stress fracture in my foot. In medical terms, it's a stress reaction, which means it's everything leading up to a fracture, but not fractured yet -- irritation, swelling, inflammation, etc. Lucky I stopped doing everything when I did.

This week has been so frustrating -- I'm in Scotland. Therefore I should be able to walk. A lot. And I haven't been able to because of my damn foot. So it's been hard. Not to mention the University of Edinburgh has a freakin FANTASTIC weightroom. And I mean FANTASTIC. 5+ platforms and squat racks, eleiko bumpers, competition bars, and a female competition bar. I have NEVER seen a 15 kg competition bar in a weightroom, not even in the Syracuse Varsity weightroom. It pretty much made me cry every time I walked in there because I couldn't use it. I did my pullups, dips, pressing, some rowing (fantastic room for rowing/crossfit style workouts) etc. I was seriously in love with this place. Lifting aside, this fitness center is amazing -- cardio room, weight machine room, lifting room, climbing wall, "circuit" room (I like to call it the CrossFit room because they have a track and pull up bars etc) ... it's amazing.

I'm frustrated with life. My foot's messed up. I'm not going to the American Open. I'm probably not going to Junior Nationals. I'm definitely not going to Junior Worlds. All my goals for the year, out the door. Am I ever going to get better? (see other post).

That aside, I'm going to start a diet detox. Well more like a 'get back on top if it' period. I haven't really been eating well (or enough) for the past month because of all the stuff that's been going on. Mostly paleo, but I've allowed chocolate to sneak back into my daily food, which isn't terrible in itself, but not a good habit to get into. I also think I'm starting to become allergic to dairy ... so I'm also gonna try to cut out dairy and see how I feel.

So the next month-ish (until Thanksgiving):
*no dairy
*NO chocolate
*at least 3 normal meals -- breakfast, lunch, dinner

See how it goes in a month. Hopefully my foot will be better by then and I can at least start squatting and deadlifting again. *sigh.*

Wednesday, October 21, 2009

What's good?

What is good in my life right now? Like seriously?
The past year has been injury after injury after injury for me. It's wearing on me. Too much.
My back is still messed up.
Last night the person I love most in the world broke my heart.
And now my foot is in a boot; for no reason, I might have a stress fracture.
What else? Seriously? What else?
All I want is to be a good lifter.
To be happy with the person I love. To lift.
Lifting. That's all I want. It feels like my dreams are slowly slipping away. I have not accomplished a single goal this year I had in mind. Slowly slipping away ...

Why? Why can't I just move on? Just be healthy? Just be ok? I want to be good. Why is this all happening?

/end rant. But not really.

Monday, October 19, 2009

No water today, which is good. But I hate the world. My foot is messed up. Great.

Snatch
35/1
35/1
35/1

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

FS
50/3
60/3
72.5/3
72.5/3
72.5/3
72.5/3
72.5/3

DL
70/3
80/3
87.5/3
87.5/3
87.5/3

Press
20/5
22.5/10
22.5/10


hypers: 3x12, 16 kg

bent over rows: 3x10, 22.5 kg

Saturday, October 17, 2009

Mother Nature Blows

Well that and the city/location of our gym.





Needless to say my workout sucked today. It was hard to concentrate with the given circumstances. Cleans were sucky, like REALLY sucky, not even worth writing down. FS were ok. Didn't DL bc my back was hurting. Grrr.

Thursday, October 15, 2009

Cleans are feeling better. That's good.

Snatch work: 15 lb plates, sets of 3 (these are stuck here)

FS
20/5
20/10
55/10
55/10
55/10

Cleans
45/3
50/2
50/2
50/2
50/2
50/2
50/2

DL
70/3
70/3
70/3

Press
20/10
20/10

hypers: 3x20
pushups: 3x5 (first time I've done these in a LONG time)

Cleans are moving along more than snatches. Think I'm gonna try some light jerks this weekend.

Wednesday, September 30, 2009

slowly

Slowly getting back into things. This week has been rough, though: too stressed out, no sleep.


Snatch
15/3
15/3
27/3
29/2
29/2
35/1
35/1
35/1
35/1

Clean
35/3
45/2
45/2
50/2
50/2
55/1
55/1
55/1

FS
50/5
60/5
60/5
50/10
50/10

Hypers: 3x20

Bent over rows: 2x10, 20 kg

PT exercises

Saturday, September 19, 2009

New place ...

Well it felt weird moving into a dorm with 3 other people, and not seeing ANYBODY I knew. It's weird being IN Seattle and knowing less people than when I was at Whitman.

Didn't get to go to SPG today since I had to move into my dorm. Had to work out in the fitness center. Yikes. I can not BELIEVE how good we had it at Whitman: platforms, bumpers, everything. Here: nada. Normal 'fitness center' stuff and rules. Grr. Too bad. I wanted to clean and snatch today.

FS
20/5
20/10
42/10 (everything is in lbs grrrr)
52/10
52/10
52/10

DL
60/8
60/5
60/5

hypers: 2x10, 11 kg (haven't done those in a while)

Fooled around with some lat pulls; I'm supposed to do those for my back/shoulder.

The end.

Thursday, September 17, 2009

Each day ...

Without excruciating pain, is a good one.
I am angry; SO angry. My chiropractor summed it up yesterday -- "It must be frustrating, because you would've been progressing for this whole time." Bingo. I would've probably been snatching 70 at this point. Maybe cleaning 85 or 90. It pisses me off. It makes me want to kick a wall in. Especially because i want to go to junior worlds. I need to do well at Junior Nationals for that to happen. And I should've been progressing at this time.

But ... I have learned some things.

What I've Learned
*I can take easy weeks/time off and not lose what I have
*walking is a gift
*running/sprinting even more so
*any day I can lift is a blessing
*I can do the minimum amount of work and be ok
*I do not need CrossFit
*I don't need to do a million pullups to have a good upper body

I Will (try to)
*not take ANY weight for granted -- light days are light days, heavy days are heavy days
*not over train
*do EXACTLY what is written for a workout
*listen to my body; if something hurts, I will stop
*not let someone else's attitude dictate what I do; if I hurt, and I'm being pushed, I will stop.





Yesterday:

Clean -- floor + hang
35/1+1
35/1+1
45/1+1
50/1+1
50/1+1
50/1+1
Clean
50/3
50/3

FS
20/5
20/5
50/5
60/5
60/5
50/10
50/10
FS Have never felt so miserable before. And I did the calculation of how much work (or not really, just how much weight) I lift between my work sets of 5 and 10 -- 1600 kg! Ha crazy. Funny because weight is light, but the volume is killer. That's more work than when I did sets of 5 at 72.5.

Saturday is a big day; move into the dorm. Start a new college life. I'm worried/excited/worried/stressed/worried ... yikes.

My back is not better. But it's getting there.

Friday, August 28, 2009

paleo chocolate cake

This is absolutely delicious, ESPECIALLY the frosting.

CAKE
3 cups of walnuts
2/3 c raw cocoa powder
pinch of salt
1 c dates

FROSTING
Ok this is HANDS DOWN the BEST chocolate frosting I have EVER had. Never mind the fact that it's paleo!
1/4 c agave nectar
1/3 c dates
1/3 cocoa powder
1/2 an avocado (yes an avocado)

Yes it's sweet. yes it's sugary. But DAMN it's good. And at least the sources are better than the processed crap.

Fill with raspberries and VOILE. Here is the creation.

Monday, August 24, 2009

update

It's been a sucky few weeks. Shoulder/back are still messed up. Now I sprained my foot and am on crutches. What a lovely world.

Tuesday, August 11, 2009

You know how things build and build and build, and there's one little thing that just sends you over the edge? yeah, that was me yesterday ... And then a savior! Cara Groden you SAVED me in that moment! I <3 uuuuuuuu

AM

FS
20/5
20/5
50/5
60/3
70/1
72.5/5
72.5/5
72.5/5

SN DL
50/5
60/6
75/5
75/5
75/5

I was wiped. Yesterday was a bad day :(

Saturday, August 8, 2009

Has it really only been one week since I was in New York?


Did tabata abs last night at CF Bellevue so I was HELLA sore today. Ouch. No extra core work.

AM/AFTERNOON

FS
20/5
20/5
50/3
60/3
70/3
75/3
80/3
80/3
80/3
80/3

SN DL
45/3
55/3
65/3
70/3
80/3
80/3
80/3

CL DL
75/3
90/3
95/3
95/3
95/3



PM

Sprint 100m, run backwards 100m, sprint 100m, run backwards 100m; repeat 2x.

10 squat jumps, 50m sprint; repeat 3x.

Tuesday, August 4, 2009

Doing what I can. Need to keep up my speed since I can only squat and DL, so I did some sprints today.

"Death by 10 m"
1st min: 10 m sprint, back and forth
2nd min: 2 10 m sprints, back and forth
3rd min: 3 10 m sprints, back and forth
and so on until you run over a minute.
I got 6 minutes, but I realized I'd wayyyy over estimated what 10 m was (it was more like 20 or 30 m one way). Oops.

Rested.

Did it again, 7 rounds.

Rested.

Did it again, 7 rounds.

So a nice chunk of speed work, I guess. As RX'd (10 m), would've been about 1540 m total, although that was more because of the first set.

This is kinda cool, check out this section of the USAW rankings site. First one is juniors, second is overall in the nation. Cool!



Monday, August 3, 2009

Change of pace

Well it seems to always be the case with me -- I'm injured, as usual. Well at least slightly. My shoulder/back/traps have been bugging me forever, since May. Been pushing through too much, too hard. Last week my back was in such knots I was on the verge of tears 24/7.

Couple of highlights from last week:
I finally met Sam Aurelio! I feel like I've known her forever (that seems to be a trend with CF...). She was wonderful enough to meet me at the Newark airport and not let me get lost on my way to NYC to (attempt to) surprise Brian. Although the surprise was an epic failure (grrrrrr) it was still great spending time with two awesome people.




And Brian, my baby, I got to spend 5 days with him. This whole trip was supposed to be a surprise for him, and even know the surprise part failed (and I was more than a little upset with that), I still hope he can appreciate what I tried to do. I love you, baby.





So.

Last week I didn't do anything -- squatted twice in 7 days. I can't do anything with my upper body; even the pressure of a bar on my back for squats is iffy. But I did squat, and dead lift. Yesterday I went for a relaxing bike ride to loosen up my muscles from the plane ride, and did some short sprints. Today I squatted light and DL'ed.

BS
20/5
20/5
50/5
60/5
70/5
80/5
80/5
80/5

Sn DL
45/3
55/3
65/3
75/3
75/3
75/3
75/3

hypers: 3x10, 15 kg
weighted situps: 3x10, 12 kg

Couldn't do much else. Ugh.

Saturday, July 25, 2009

Damn arm

I am so tired of injuries. My stupid wrist is totally fine now, but noooo, the problem HAD to migrate up to my ENTIRE arm. Grrrr.

FS
20/5
20/5
50/3
60/3
70/3
77.5/3
77.5/3
80/3
90/0
82.5/2

Tied my old PRs. Whoopee.

Thursday, July 23, 2009

Interesting ...

So I've been doing some memory-walking the past few days and going over old photos from the past year or so. Came up with some pretty interesting comparisons.

Comparison one: Me this past June, vs. me in March



Comparison two: me in June, vs. me July 08



Interesting, isn't it? HUGE differences. Couple of things caught my attention with this.
#1. I did NOT increase the amount of upper body work I was doing from March to June. Actually, I decreased it because my wrist started acting up, so I couldn't do as many push ups etc as I wanted to. Also, I didn't even have as much time to even do as much extra stuff as I wanted when I got back to Seattle; that meant less push ups, less dips, even less pressing.
#2. My back pretty much doubled in size, no joke! This also baffled me, because yes, I'm lifting more weight now than I was last summer, but all the activity I did outside lifting was pretty much the same -- walking, biking to and from the gym, etc. And I was doing more extra stuff last summer than I am right now.

So. What gives?

The biggest thing that has changed for me is my food. Last summer I was doing zone, eating about 1200-1400 calories a day. On a good day now, I'm probably eating double that (although I should probably be eating more). That means WAY more protein (at least 1 g/lb of bodyweight), less carbs, and probably a good amount of fat.

The other thing: I lift heavy weights all the fucking time. No, I don't over train (or I try not to at least), I don't hit my maxes every single day. But I lift HEAVY and explosively. Which brings me to my next point: people do not need 'cardio' to lean out. I HATE it when people say "Oh I'm gonna start running so I can lose weight." WTF???? I'm pretty muscular, right? Do I do excessive amounts of cardio? HELLLLL no. It bugs the HELL out of me when people say that they start jogging to lose weight. What I do is this:
-I lift heavy and explosively: snatch, clean + jerk, squat, pressing (occasionally), occasional sprinting
-I lead an active lifestyle (WALKING = cardio, and it's not hard on the body at all)
-I eat clean and WAY more food than I used to

The conclusion:
I am way more muscular than I was a year ago, and even more so than I was 5 months ago. Why? Lifting heavy, eating, and being active. Seriously, that's all you need. I wasn't like that when I was zoning, doing CF, and running long distances. Do I miss that? No way. Do I long for a short run occasionally? yeah, I do, of course. And when I stop lifting (wayyyy down the road), sure I'll add some SHORT (like 5k) runs occasionally. But I believe the bulk of my exercise routine for the rest of my life will be heavy lifting, sprinting, occasional CF, occasional runs, and lots of walking. Because that's a life style that suits me.

OK enough of the random thoughts for the day :)

Thursday, July 16, 2009

Last work out!

power C&J
15/3
35/3
35/2
45/2
50/2
55/1
55/1
55/1
55/1
55/1

Pulls -- blocks
(75/3)x3

Bring it!

Wednesday, July 15, 2009

who's counting

3 days ... but who's counting?

Another light day. Tomorrow will be the last, SUPER light. Yesterday was power clean + jerk, and I also worked on some snatch technique.

Snatch
35/3 (power)
35/2 (power)
45/1
45/0 (over pulled)
45/1
50/1
50/0 (wtf? my head...)
50/1
50/1
50/1

Pulls
(60/3)x3

FS
20/5
50/3
70/3
70/3
70/3

Hypers: 3x10, 12 kg

Played around with some handstands, too. Doesn't hurt the wrist too badly.

Had a talk about mental preparedness with Sam. Trying to have a cool head and stay calm. Getting nervous and getting my heard racing are two of my biggest problems. Need to slow the heart rate down, and then I'm calmer.

One more work out to go!

Monday, July 13, 2009

5 days out

Sorry for the lack of updates. Been kind of a messed up week -- tweaked my shoulder and back last week, so the past few work outs have been kinda non existent.

This is the week of the meet, so it's a taper week. Had a semi-normal work out today, just less extra stuff afterwards and less weight on the pulls and squats.

Snatch
15/3
37.5/3
37.5/2
42/2
50/0+1
55/1
55/1
55/1
57.5/0
57.5/1

Pulls
(60/3)x3

BS
20/5
60/5
80/5
80/5

3 sets
10 hypers, 16 kg
5 dead hangs

5 days outttttt

Sunday, July 5, 2009

Oh snatches

I have to say snatches are the most frustrating thing ever. Period. The end. I've found that if there is ONE little tiny thing that is off either in my body or my technique, good bye snatches! Oh well. Cleans were spectacular, though.


Snatch
Nothing even really worth posting here. Missed a bunch of reps; barely made 55, missed my last rep at 57.5. I was not a happy camper.


C&J
Made up for it here.
45/3
55/2
65/1
70/1
75/1 -- 5 kg PR! (at least for the jerk)
77.5 (no jerk)
The last one was unbelievable. I cleaned 77.5! HUGE mental accomplishment for me, seeing as how I used to FREAK out on my cleans. Almost got the jerk, it was so close! Oh well. I was happy after that. And freakin EXHAUSTED. Like every muscle in my legs was trembling. So squats sucked ...

Stop squats
20/5
60/3
80/3
90/1
90/1
90/1
Yeah 80 felt heavy. Grrr. Oh well. At least the cleans were good.

hypers: 3x10, 16 kg
Got kicked out of the gym after that.

Meet's in 2 weeks; I'd like to make at least 65 and 75; hopefully 80 on the c&j. Hopefully my snatches won't keep sucking either :(

Here's my 75 kg c&j


And my 77.5 clean

Thursday, July 2, 2009

crapppppy

Well I've had a pretty terrible week. Day 1 of eating more ... we'll see how that goes.

cleans
45/3
45/2
55/2
65/1
65/1
65/1
65/1
65/1

cleans -- blocks
45/2
55/1
65/1
70/1

pulls -- blocks
85/3
85/3
85/3
85/3

FS
20/5
60/3
70/3
70/3
70/3

Bench press
Ha this was fun, I've NEVER done bench press in my life before.
20/5
40/3
40/5
45/5
50/3
55/3
60/2
Technically this is a PR because I've never done bench press before.

More fun: practiced some long jump, 3x3 attempts. 7.5 feet was my record.

hypers: 2x20

3 sets:
10 KB side bends, 12 kg
5 dead hangs

Bike home; I was wiped even though the weights were light. grrr.

Saturday, June 27, 2009

siiiiick

First off, who the hell gets sick in summer? Oh wait. Me. Ok. I get it; I've been working my ass off the past few weeks, using 85-90+% on my lifts almost every day and then BAM Wednesday morning comes around and I'm sick as a dog.

Solution? What everyone has been telling me: eat more. I had no idea I was under eating enough to get sick (because there's no such thing as over training, only under recovering, and part of recovering is eating, which I was not doing enough of). So I must eat more.

I did a super light work out on Thursday, but today was the first real day back since Tuesday night. Not bad for being sick, although snatches sucked.

Snatch
37/3
37/3
45/2
50/1
55/1
60/0
55/0
55/1
55/1
grrr sucky

C&J
45/3
55/1
65/1
70/1
72.5/1 (no jerk)
72.5/1 -- no jerk here, but it was hella close

Stop squat
60/3
80/3
90/2
90/2
95/1
Felt terrible, but I still got a PR on my stop squat even when I was feeling shitty.

Good Mornings
20/5
35/5
35/5
35/5
35/5

weighted pull ups: 4, 3, 3 (8 kg)

weighted dips: 5, 5, 5 (8 kg)

Tuesday, June 23, 2009

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

Cleans from blocks
45/2
55/2
60/1
65/1
70/1
72.5/1
75/1
77.5/1

Pulls -- blocks
95/3
95/3
95/3
95/3

FS
20/5
60/3
72.5/3
72.5/3
72.5/3

3 sets:
10 hypers, 12 kg
10 push ups

Video of my clean

Monday, June 22, 2009

I think this is the last week of PR's for me. I'm cool with that, it's been a great few weeks of progression. Another PR for me today, though!

Sn -- knee
35/2
35/2
42/2
50/2
55/2
55/2
55/0
55/2
55/2
55/1+0

Pulls -- knee
65/3 x3

BS
20/5
60/5
75/5
85/1
87.5/5
87.5/4
Tried sooooo hard to get that last rep but I couldn't squeeze it out.

hypers: 3x10, 16 kg

4 sets
10 wt situps 15 kg
7 dips
5 dead hangs

Saturday, June 20, 2009

Rizzo's back

Before I launch into my insane day, I need to recap. The past few posts have been pretty hurried and rushed, plus I've been crying all week because Brian's gone (no joke.) The past few weeks have been the absolute best weeks of my entire life. Brian and I were in California for a week, training with Greg and Aimee (who are amazingly awesome and I can't wait to go back and visit again). Then Brian was here for two weeks. Those 3 total weeks went by in a flash; I cherished every second of them, and miss Brian more than my words can express. He is not only the most amazing boyfriend ever, he is the best training partner, 'coach' (ie keeps me on track mentally with food and exercise), and my best friend. I miss you.



Today = wow. I technically didn't break any PR's but I was DAMN close. And I broke the biggest mental PR of my life.

Snatch
35/3
45/2
50/2
55/1
60/1
55/1
60/0
55/1
60/1
65/0 -- sooooooo freakin close. I got under it, it was a bit out front, I could've saved it, but I stood up too soon and it fell forward.

C&J -- YES I actually jerked today, first time since I broke my wrist
45/2
55/2
60/1
65/1
70/1 (tied old PR but it was way better this time)
75/0 -- OMG FREAKIN GOD I got under the damn freakin weight, started standing up with it, got half way, felt like I was gonna faint, and dropped it
72.5/1 (no jerk, or kinda, but it was a press out)
WOWWWW I FREAKIN CLEANED 75 AND DIDN'T FLIP OUT. 75 was the weight I broke my wrist on. And I fucking GOT it. Sure I didn't stand up with it but fuck that! I got underneath it, which is all that matters, and when I was done, Sam said that's all he wanted was for me to get under it.

Stop Squats
60/3
80/3
90/1
90/2
90/2
90/2
95/0
95/0

hypers: 3x10, 16 kg

weighted dips: 3x5, 8 kg

2 sets:
10 HLR
5 pullups
(was gonna do more but I could barely move I was so tired)

After my c&j, I was so incredibly wiped, I felt like I was gonna pass out after every squat attempt. Like it was really the worst I've ever felt physically during a work out, I have NEVER been that wiped. But I was so happy; I tied my c&j PR when I haven't done that in over 6 months, I freakin almost snatched 65 and almost cleaned 75 and I DIDN'T freak out. Hot damn!

And coolest thing of all? If I can get a 150 total or above (like 151) ... I'll be the #1 junior lifter in America.

When I left, Sam said that was the best he'd ever seen me lift. Watch out America.

Thursday, June 18, 2009

a huge mental PR

Brian went home on Sunday night. Pretty much one of the worst days of my life. I won't go into it, it'll probably make me start crying.

Aside from that, got some nice PR's this week. 85/5 BS on Monday (two sets), 82.5/2 FS, so it's lookin good. Best one was today, though.

Cleans
15/3
15/3
35/2
45/2
55/2
65/2
67.5/1
70/1
72.5/0
72.5/0
72.5/1
Never ever ever been able to get passed 70 before.

Pulls
(75/3)x3

FS
60/3
65/3
72.5/3
72.5/3
72.5/3
Felt like 80 I was so tired. My body is fried from the week.

Hypers: 3x10, 12 kg
Was too tired to do anything else.

Saturday, June 13, 2009

another PR

Wow this week has been full of PR's. Brian's doing, I'm sure :) Thursday I had a PR triple in my FS: 80/3.

Snatch
35/2
40/1
45/1
50/1
52.5/1
57.5/0
57.5/1
62.5/1

Cleans
15/3
35/2
40/2

Clean Pulls
80/3
80/3
80/3
80/3

Stop Squats
20/5
60/3
80/3
90/2
90/1
90/1
90/1
92.5/1

GM
20/5
32.5/5
32.5/5
32.5/5

weighted pull ups: 4, 4, 3 with 8 kg

push ups; 3x10

Brian's last day today :( I won't be a happy camper tomorrow.

Sunday, June 7, 2009

update

So I haven't disappeared, but the past few weeks have been crazy! Brian's here in Seattle right now; we were in California training with Greg Everett at Catalyst Athletics from May 25th through June 1st. Now we're back in Seattle, training at SPG.

And yes I am FINALLY back in the groove with my snatches.

Snatch
27/3
35/2
40/1
45/1
50/1
52.5/1
55/1
57.5/1
60/0
60/1
wahooooooooo all time PR! Never gotten 60 before and it was easy.

Cleans are still slow-going, but are getting better.

Cleans
15/3
27/3
37/2
42/2
47/2
52/1
55/1
55/1
55/1

Stop Squats
20/5
50/3
70/3
80/3
90/3
90/1
90/1
92/0
90/1
Never did 90 for a triple, let alone for a stop squat triple. Tired me out, though.

Good mornings:
20/5
30/5
30/5
30/5
30/5

L-sit rope climbs: 3ish

10 HLR, 10 pushups, 7 dips


Here's a video of my 60 kg snatch yayyyyyy


Saturday, May 23, 2009

wow

Wow. I didn't know lifting without actually doing the Olympic lifts could tire me out so much.

Stop Squats
20/5
20/5
50/3
60/3
70/3
80/3
80/3
80/3
80/3
80/3
90/1
90/1
92.5/1
I don't think I've ever done that many stop squats in my life. Last time I did them was before I broke my wrist. I had trouble getting 80 for 3x3, so I'm definitely way stronger now. And I've never done 92.5 before, so that was cool. But damn after that my legs were fried.

SN Pulls
55/3
60/3
60/3
60/3
60/3
60/3

Sn Pulls from blocks
75/3
75/3
75/3
75/3
75/3

3 L-sit rope climbs (these REALLY surprised me; I've never been able to make a full ascent before)

hypers: 3x10, 16 kg

Pushups: 60 total

3x10 HLR

5x5 dips

3x5 dead hangs

I was so done after those dead hangs. Biked down and back which was NOT a good idea. Went home and devoured my meal.

Another note: the s&c coach from OSU was hanging out with us today (friends with Sam I guess) and when Sam introduced me he introduced me as SPG's "up and coming lifter." That was nice.

Thursday, May 21, 2009

back home!

Well I'm officially done with my first year of college. Scary. Made the trek back home last night, almost got killed when we almost hit a deer (scariest moment of my life), but we made it back ok.

Sooo nice lifting with people again. I miss it and I'm glad to be back.



FS
20/5
20/5
50/3
60/3
65/3
65/3
70/3
75/3

Cl pulls from blocks
55/3
75/3
95/3
95/3
95/3
95/3
95/3

RDLs
60/3
70/3
80/3
95/2
95/2

Hypers alt w/ kB side bends (16 kg): 2x20 hypers, 3x10 sidebends

Pull up/HLR ladder: (not on minute)
1, 2
2, 4
3, 6
4, 4
5, 5
6, 6
7, 7
8, 8
9, 9
10, 10

sprints

Monday, May 18, 2009

5x5

I don't think I've ever done 5x5 heavy before, only 3x5 and 4x5. My thoughts? GOOD LORD JESUS I was wiped.

BS
20/5
20/5
50/5
60/5
70/3
75/1
77.2/5
77.2/5
77.2/5
77.2/5
77.2/5
Wow.

Sn Pulls
40/3
50/3
55/3
55/3
55/3
55/3
55/3

dowel work

hypers: 3x10, 15 kg

weighted pull ups (8 kg): 7, 6, 5

weighted situps: 3x10, 15 kg

5 sets:
5 HLR
5 Pull ups
5 dips

I am absolutely exhausted.

Saturday, May 16, 2009

back to old ways

Well it's back to the old ways of things. At least Sam Maxwell's way. Nice to be back; will be nice when I'm home for good.

Sn pulls
45/3
55/3
55/3
55/3
55/3
55/3

Cl pulls
65/3
75/3
75/3
75/3
75/3
75/3

FS
20/5
20/5
60/3
70/3
72.5/3
72.5/3
72.5/3
72.5/3
72.5/3
72.5/3
Wow i was tired after that.

Pull ups: 15 total

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

L-sits: 60 sec, 30, 30

KTE: 3x10

5 sets:
5 pull ups
5 dips

Written down it doesn't look like that much, but I was actually really tired after that.


FOOD
Breakfast: yogurt, PP, almonds, cocoa powder; handful of blackberries; coffee and cream
Lunch: huge plate of chicken wings, asparagus, broccoli, cauliflower, and sauteed cabbage w/ olive oil and vinegar; couple sips of a smoothie (I was freakin starving)
Dinner: salmon, tons of cauliflower and broccoli, olive oil, vinegar; some melon
Snack: some bites of salmon/meat, cauliflower, some sips of smoothie

Friday, May 15, 2009

Quote of the Day

"You need to work smart this summer -- 5 hour workouts arn't better than smart 2 hour ones."



'Nuff said.

Thursday, May 14, 2009

201 posting

Cool, didn't know I'd written that much.

Back in Seattle for the weekend. I had to make an emergency trip home to get to the doctor for my wrist (thanks to my PT who nearly gave me a heart attack yesterday when he said he thought there was a problem with the bone). But good news -- bone is completely fine and healed. I have some irritation in the synovial membrane that covers those joints. My doc said that's really common for lifters who are healing from this injury. She's even confident that I'll be able to compete in July. We'll see.

Sn Pulls
45/3
55/3
60/3
60/3
60/3
60/3
60/3

BS
20/5
20/5
60/3
70/3
80/3
85/2
90/2
90/2
90/2
80/2
80/2

hypers: 2x20

dead hangs: 10, 9, 9

weighted situps: 3x10, 20 kg

5 sets:
5 HLR
5 dead hangs (no letting go over bar b/t HLR and dead hangs)
5 dips

Tuesday, May 12, 2009

Jump squat
20/3
50/3
60/3
70/3
80/3
90/3
100/3
100/3
100/3
100/3
100/3

Jerk dips
50/3
60/3
70/3
80/3
90/3
100/3
100/3
100/3
100/3
100/3

DB PP
30 lb DB: 4x5

hypers: 3x10, 10 kg

max pushups (on fist): 30, 15

Russian twistsL 4x20

ab wheel: 3x10

5 rounds:
5 kb swings (24 kg)
10 situps
100 m row
30 sec rest



FOOD
Breakfast: couple spoonfuls of yogurt; cappacino
Lunch: lots of grilled steak, cauliflower, broccoli, and some asparagus; pesto; bites of sweet potato and watermelon; coffee and cream
Dinner: handful of almonds; smoothie

Monday, May 11, 2009

BS
20/5
20/5
50/3
60/3
70/3
75/1
81/3
81/3
81/3

Clean rack walk out
(held for 10 sec)
80
90
100
105
110
115
120
120
120

Sn pull
(50/3)x5

Cl pull
(75/3)x5

Sn DL
(62/5)x3

Push ups: 40 total

Hypers: 3x10, 15 kg

weighted pull ups: (8 kg) 6, 5, 4

Weighted situps: 3x10, 15 kg

3 sets:
5 HLR
5 pull ups
5 pushups

Saturday, May 9, 2009

Wrist is messed up again. No over head work :(

BS
20/5
20/5
50/3
60/2
70/2
80/2
85/1
87/1
90/2
90/2
80/3
70/5

90 is getting easier. Yay.

Sn Pulls
50/3
(60/3)x5

Clean Pulls
65/3
(75/3)x5

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


pushups: 70 total

Dead hangs: 16, 11

L-sits: 60 sec, 30, 30 (these became tucks because my hip flexors were too sore)





So have you ever been so incredibly low, because everything is going wrong, there's no one to talk to, and you just want to cry forever and always? And then out of nowhere a guardian angel comes along and completely saves you? Well I had one of those last night, and it absolutely amazes me how ONE person doing ONE thing can make all the difference in the world at that ONE point in time.
BZ thank you, you mean the world to me.
<3

Wednesday, May 6, 2009

three years

Three years. Three years. Has it really been that long? Three years ago I was sitting in a room at UW, taking a subject test. It was a beautiful day. A beautiful spring day. And I didn’t know. I didn’t know that an amazing, wonderful, beautiful life was ending at that very moment. At the moment I walked out of that room. I didn’t know. I remember looking around the gorgeous campus, at how pretty of a day it was. A beautiful day. But I didn’t know.

What were you doing? What was going through your head? I was stressed from bio. So stressed. If I would’ve only known. But how could I? It was a beautiful day. So beautiful. You were beautiful. You were probably still at home right now. Or maybe you had already left. I don’t know. I don’t like to think about it. But it haunts me.

Anniversaries. I hate and love them. I don’t love them at all, actually, I hate them. But there’s a time and a place for everything, and anniversaries have their purpose.
Pain. That’s what the anniversary. It allows pain to resurface, pain that’s been hidden for the rest of the year, besides birthdays. The pain stays hidden; it creeps up the sides of your soul, but you don’t let it out. Not until this day. And that’s when it boils over the insides of your soul, bubbling out and dripping all over you, covering you entirely. That’s what anniversaries are for. That’s how the pain comes out.

Pain. There’s still so much pain. I don’t think about it. But on this day I let the redness of my soul ooze out. And how can I not think? I hate remembering, but damn for remembering every detail. I remember. I didn’t find out until a whole day from now. That still baffles me. How did I not know? God I remember. Going to the game. Stan sitting us down. Is he crying? No, why would Stan cry? Jumped … what? The bridge that night. The gathering. All crying. So much love for you. Why? Then that whole week. Hiding in Mr. Bachhuber’s room, crying. I never imagined I would say what I did. You jumped. Why?

I want to erase that whole week from my memory. But I can’t. You in a box. Your face. It wasn’t yours. I hate remembering. Why does memory work this way? When something terrible happens, you remember every single damn detail of it. Every single one. If I tried to remember something that clearly, I don’t think I could. I went to Jamba Juice that day, before our game we were supposed to have. I called Matt as soon as I got back to my room and broke down. My mom came in crying. Should I go tonight? Yes, you should. Shoot my AP Bio exam … who cares. Who the f*ck cares. I didn’t any more.

It would be different if you died in a car accident. You know that's the first thing that came to my mind? But no. You didn't. It's the fact that you chose to end your own life, you made the CHOICE. That's what hurts most of all. Because we don't know why. We will never know why. We can speculate, we can postulate, we can wonder. But we will never know.

I think about you. Still. How can I not? I realize more and more you were like me. So much like me. I’m sure you had some of the same problems I did. We were so alike. I now realize that. I wish we could’ve been better friends; we would’ve made good friends. You were so kind t o all. You did so much, academically and athletically. How did you do it? Ha I still laugh at your insanity. Track then soccer then gymnastics … craziness. And your crazy hair and piercings. My last image of you … that was not you. Your face was soft and cold. It looked like wax. It didn’t look like you. It wasn’t you. It couldn’t have been. I won’t believe it.

Pain. Still so much. How to forgive? How to forget? I didn’t know you well. But I still hurt. This day will always hurt, I think. Because it brings it all back. Every single detail of that terrible, terrible week. Everything. I want to forget. Not you. But your death. I want to forget it all. But I can’t.

I miss and love you. I always will.

Tuesday, May 5, 2009

final stretch

1 week of classes. 2 weeks till the end. Final pushhh

Power snatch
20 (warm up)
20 (warm up)
30/2
35/1
40/1
40/1
40/1

Power jerk + jerk
20/2
30/1+1
35/1+1
40/1+1
45/1+1
45/1+1
45/1+1
45/1+1
45/1+1

PP
20/5
40/5
(45/5)

hypers: 3x10, 10 kg

max db push ups: 31, 20

superman planks: 50 sec, 60 sec, 60 sec

ab wheel: 3x10

Russian twists: 4x20, 10 kg

3 sets:
10 pull ups
10 burpees

sprints



FOOD
Breakfast: couple spoonfuls of yogurt (~1/4) w/ PP + cocoa powder etc, 7 almonds, cappaccino
Lunch: 3 slices of turkey, asparagus, ratatouille, broccoli, bowl of maple roasted sweet potatoes; coffee and cream
Dinner: same as lunch, minus the sweet potatoes

Monday, May 4, 2009

BS
20/5
20/5
50/3
60/3
70/3
79/3
79/3
79/3

Clean rack walk out (10 sec hold)
80
90
100
105
110 x 3

Muscle Sn
20/3
29/2
31/1
34/1
Cl pull
60/3
(72/3)x5 (WOWSA my back was tired from the rack holds)

SN DL
60/5
60/5
60/5 (felt like I could've snatched that right then and there)

40 pushups throughout the workout

Hypers: 3x10, 15 kg

weighted situps: 3x10, 15 kg

weighted dead hangs: 5, 4, 4 with 8 kg KB

5 sets:
5 HLR
5 dead hangs
5 pushups

FOOD
Breakfast: ~1 c cottage cheese, 1 tbs olive oil, kombucha
Lunch: scoop of pork stew, broccoli, bites of sweet potato and watermelon; coffee and cream
Dinner: 2 scoops of chicken stew and a small scoop of turkey, broccoli, asparagus salad, olive oil, some bites of sweet potato and water melon; coffee and cream; couple bites of my yogurt

Sunday, May 3, 2009

Who's on YOUR side?

Ever since I started training full time as an Olympic weightlifter, I have realized the importance and necessity of having someone on my side. Not just someone to push me, motivate me, and to give me feedback on my lifting, but someone who is there by my side through the highs and lows of training, the frustration and disappointment associated with injury, and who is always there to support me in my decisions, no matter what.

Having someone like this -- a mentor, a brother, a boyfriend, a friend, whomever – is absolutely vital to success as an athlete. Although this is true in any sport, and for life in general, I find this especially applicable to weightlifting. Because lifting is so taxing mentally, it is pretty much certain that we will all reach a breaking point. Maybe it will happen to you – whether it’s just a slump in training, a severe injury (like me), or just mental fatigue, having someone to push you through those tough moments is as important as having a coach to coach you through the snatch and the clean and jerk.

If you are a serious athlete and you do not have a person like this in your life, please find one! Someone you can trust, rely on, complain to, cry with, etc; someone who will support you through the thick and thin of your training no matter what, who understands your nuances as an athlete and as a person in gernal. We all need shoulders to lean on in life, so why is training any different? Just because we’re strong as an athlete doesn’t mean we need to be on our own in the sport. So find that person who will always be on your side no matter what.

Happy training!

Saturday, May 2, 2009

:(

Wrist was not feelin good today :(

BS
20/5
20/5
50/3
60/2
70/2
80/2
85/1
87/1
90/2
90/2

80/3
70/5
Tied my old PR altho I've never done 2 sets there before.

Snatch
Dowel and barbell warm up, then 25 kg
30/1
37/1
37/1
37/1

C&J
barbell warm up
30/1
35/1
I had to stop because I got a shooting pain in my wrist. Not good :(

Throughout the workout I did a total of 60 push ups (sets of 10 here and there)

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

Dead hangs: 9, 10

L-sits: 60 sec, 30 sec, 30 sec

Dip ladder: 1 1st min, 2 2nd min etc, for 10 minutes

Sprints


FOOD
Breakfast: half a container of yogurt, PP, cocoa powder; americano with cream
Lunch: salad w/ turkey and olive oil; big bowl of chickpea-seitan soup (it was cold and rainy); coffee and cream
Dinner: 3 slices of ham, broccoli and pesto, scoop of mushroom/pepper saute, big bowl of candied yams w/ butter and cinnamon (yeah so sue me); couple spoonfuls of yogurt

Wednesday, April 29, 2009

FS
20/5
20/5
50/3
60/3
65/3
65/3
65/3

Snatch
20/3
20/3
30/2
35/1
35/1
35/1
35/1

Muscle Snatch
25/3
25/3
25/3
25/3
25/3

Sn Pull
50/3
(55/3)x5

Clean DL
60/1
70/1
80/1
90/1
95/1
100/1
105/1

hypers: 2x20

TGU: 3x5, 40 lbs

3 rounds:
8 PP (20 lb dumbells)
12 kipping pullups
16 v-ups



FOOD
Breakfast: 1/2 container chobani yogurt, almonds, PP, cocoa powder
Lunch: 3 meatballs, turkey, lots of asparagus, broccoli and cauliflower and pesto
Dinner: 2 pieces of shrimp stuffed sole, broccoli, mushrooms, cauliflower

Tuesday, April 28, 2009

FS
20/5
20/5
50/3
60/3
70/3
72/3
72/3
72/3

Power Snatch
20/3
30/2
37/1
37/1
37/1

Power clean and jerk
20/3
30/2
40/1
45/1
45/1
45/1

PP
20/5
30/5
40/2
42/5
42/5
42/5

2 x max set of pushups: 42, 20 (new max baby)

hypers: 3x10, 15 kg

Weighted planks
Top: (20 kg) 80, 60
L: (5 kg) 60, 45
R: (5 kg) 60, 45
(Was gonna do 3 sets but on the last set with the 20 kg I dropped it on my head and then gave up)

Russian twists: 4x20, 9 kg

3 rounds:
10 kipping pull ups
10 burpees


FOOD
Breakfast: fage greek yogurt w/ PP and cocoa powder
Lunch: 2 sm pieces of chicken, sauteed spinach, broccoli, olive oil; coffee and cream; couple bites of fruit
Dinner: 3 HUGE slices of pork roast w/ cherry chutney reduction, broccoli and grilled veggies, olive oil, some cheese, couple bites of fruit, coffee and cream

Monday, April 27, 2009

Crazy week

So the more and more I look at this week, the more insanely tough it seems. I'm still tired and sore from Saturday. YIKES.

BS
20/5
20/5
50/3
60/3
70/3
75/3
75/3
75/3

Clean
YAYYY my wrist is finally starting to feel ok. No pain whatsoever! (knock on wood)
20/3
20/3
30/2
35/1
40/1
40/1
40/1
40/1
40/1
(slowly but surely...)

Muscle Sn
20/3
25/3
25/3
25/3
25/3
25/3

Cl pull
50/3
(75/3)x5

Sn DL
70/1
80/2
85/1
90/1
92/1
(I guess that's a PR? Sure, whatever)

hypers: 2x20

Weighted sit ups: 2x10, 20 kg

5 Sets:
5 HLR
5 dead hangs
5 pushups
5 dips

I was so tired and so famished by the end I didn't do much of my normal conditioning.


FOOD
Breakfast: (less than) half a container of Fage yogurt, PP, cocoa powder; coffee and cream
Lunch: pork stirfry with veggies; coffee and cream
Dinner: 4 huge ribs (yes they had BBQ sauce on them, so sue me), cauliflower, broccoli, green beans, pesto, vinegar; coffee and cream; couple bites of fruit

I love dead hangs!

A couple weeks ago Melissa Byers did a post on girls and dead hang pullups. After that I wanted to do a max, so I videotaped it and sent it to her.

Take a look at her blog today!

Saturday, April 25, 2009

Seattle

Yay back in Seattle for a day! I miss lifting with people soooooo much. Great times.


AM

BS
20/5
20/5
50/3
60/2
70/2
80/1
85/1
90/1
92/1
83/1
78/2
78/2
70/5
70/5

Snatch
15/5
25/2
35/2
35/2
35/2

C&J
35/2
40/2
40/2
40/2

Good Mornings
20/8
30/8
30/8
30/8

L sits: 1 min, 30 sec, 30 sec

PM
sprints


FOOD
Breakfast: small container of Fage 2% greek yogurt, protein powder, cocoa powder
Lunch: small container of chard salad, piece of catfish, scoop of broccoli salad
Snack: 1/3 of a smoothie
Dinner:

Thursday, April 23, 2009

FS
20/5
20/5
50/3
60/2
70/1
75/1
77/1
70/1
67/2
67/2

OHS
20/2
30/2
40/2
35/2
35/2
35/2

Box jumps: 4x5

GHD situps: 3x15, 30 lbs

GHD Raises: 3x10, 9 kg

100 burpees


FOOD
Breakfast: 1/2 can of salmon, kombucha
Snack: 12 oz cappuccino
Lunch: asparagus, broccoli, 4 or 5 small turkey meatballs, scoop of turkey, olive oil, 1 strawberry, bite of watermelon; coffee and cream
Dinner: bit of broccoli, asparagus, 4 turkey meatballs, 1/4 can salmon, some cheese and avocado, salad w/ vinegar and olive oil

Wednesday, April 22, 2009

SN
20/3
20/3
30/1
30/1
30/1
30/1

Muscle SN
(25/3)x5

SN Pull
(55/3)x5

Cl DL
(75/3)x3

hypers: 3x10, 10 kg

TGU: 3x5 per side, 40 lbs

2 x max dead hangs: 13, then 10

pushups: 3x10

Sprints: 5 times up and down grassy area


FOOD
Breakfast: yogurt, protein powder, cocoa powder
Lunch: one chicken wing, asparagus salad, veggies, etc
Dinner: 1/2 plate of cod, tons of asparagus and broccoli, olive oil, etc, some sweet potatoes, couple bites of fruit, coffee with milk, couple spoonfuls of my yogurt concoction

Tuesday, April 21, 2009

BS
20/5
20/5
50/2
60/2
70/2
80/1
85/1
90/1
82/1
77/2
77/2
70/5

Split Squat (per leg)
20/5
40/5
40/5
40/5

PP
20/5
30/5
40/5
40/5
40/5

Hypers: 3x10, 15 kg

Russian twists: 4x20, 9 kg

Planks
Top (20 kg): 90, 60, 60
L: 80, 70, 60
R: 80, 60, 60

21 15 9
jumping dips, pushups, v-ups

FOOD
Breakfast: chocolate pudding
Lunch: turkey salad with asparagus, broccoli, cauliflower, etc; pesto, vinegar; couple bites of fruit; coffee and milk
Dinner turkey, broccoli, sauteed chinese spinach, some almond-sweet potato sauce thing, asparagus, vinegar (big plate); 3 strawberries, bite of water melon; coffee and milk

Monday, April 20, 2009

Oh. My. God. Today was hell; I'm still sore from Saturday, UNBEARABLY sore, and it took everything in me to get through it.

Clean
20/5
20/5
30/2
35/1
(37/1)x5

Muscle Snatch
15/3
20/3
(25/3)x5

CL Pull
50/3
(67/3)x5

SN DL
50/3
60/3
60/3
60/3

hypers: 2x20
weighted situps: 3x10, 15 kg
HLR: 3x10
Pull up ladder: 1 1st min, 2 2nd min, 3 etc => 10 min
Sprints: 6 lengths of the soccer field


FOOD
Breakfast: yogurt w/ PP and cocoa powder
Lunch: beef stroganoff with a scoop of turkey, broccoli, bites of sweet potato and water melon
Dinner: 2 pieces of chicken, lots of asparagus, huge scoop of mixed veggies, broccoli, bowl of maple glazed parsnips; couple bites of water melon (yeah I was hungry)

Saturday, April 18, 2009

wow

Double max day. I'm wiped.


FS
20/5
20/5
50/2
60/2
70/1
75/1
80/1
84.6 miss
82.2 miss
80/1
82.2/1
84.6 miss
85 miss

Rest 15 min

BS
50/3
60/2
70/1
80/1
85/1
90/1
92.2/1
95/1
97.2 miss
97.2 miss

Tied my two PR's; was pretty mad that I didn't get a new FS PR, but was happy about BS because of the fact that I was absolutely wiped after the FS and probably could've done more if I was fresh. That and my form felt really solid (first time EVER), and this was the first rep I've missed from actually being tired/heavy; all other times it was because of me being a mental case.

Hypers: 3x10, 15 kg
L-Sits: 30 sec, 30, 30, 30

3 sets:
10 HLR
5 dead hangs

10 9 8 7 6 5 4 3 2 1
Pushups
dips (went to negatives because I tweaked my tricep)

Jeez I was tired. After the FS I was so tired my abs were fatigued. Not too bad.


FOOD
Snack: 16 oz cappaccino
Lunch: beef stir fry with some extra scoops of turkey, olive oil, vinegar, broccoli; coffee and cream
Snack: couple spoonfuls of yogurt
Dinner: 3 huge slices of turkey, sauteed swiss chard w/ edamame, broccoli with pesto; vinegar; 3 halves of acorn squash with cinnamon; some water melon; coffee and cream (I was famished)

Thursday, April 16, 2009

BS
20/5
20/5
40/3
50/3
50/3
50/3

SN PP
20/5
30/5
30/5
30/5

hypers: 3x10, 10 kg
TGU: 3x5 per side, 40 lbs

5 rounds:
5 dips
5 dead hangs
5 PP
5 pushups

Springs on the soccer field: 6 lengths

FOOD
Snack: whole milk latte
Lunch: turkey salad (LOTS of turkey), pesto sauce, broccoli, green beans; bowl and a half of sweet potatoes (soooo good, my 'cheat' for the week)
Dinner: plate and a half of lots of chicken (in some sort of sauce), greens with onions and bacon, broccoli, pesto sauce; bowl of melon

Wednesday, April 15, 2009

FS
20/5
20/5
50/3
60/2
65/2
70/1

SN Pulls
(35/4)x5

Cleans
15/5
15/5
15/5
20/3
20/3
20/3
25/3
25/3

GHD Sit ups: 3x15, 10 kg
GHD Raises: 3x10, 9 kg
Ab wheel: 3x10

Dip/Pullup compled (on the minute)
1, 2
2, 4
3, 6
4, 8
5, 10
6, 12
7, 7
8, 8
4, 4
5, 5

FOOD
Breakfast: 1/2 container chobani nonfat yogurt, PP, cocoa powder, 20 almonds
Lunch: raw spinach, some broccoli/cauliflower, olive oil, 1/2 can of salmon, scoop of curried veggie soup, couple bites of fruit
Dinner: broccoli, scoop of soup, half a can of salmon, olive oil
Misc: coffee with cream

Tuesday, April 14, 2009

CL Pulls
(45/4)x4

OHS
20/3
(35/1)x8 -- wrist felt good

Planks
L: 65 s, 60, 50
R: 65, 60, 50
Front: (with 20 kg) 80, 60, 70

Russian twists: 4x20, 15 kg

hypers: 2x20

Sprints: suicides on the grassy area outside (1/2 and back, 3/4 and back, full and back), 5 times

Dead hangs: 2 times max set (10, 10)

21 15 9
dip negatives
burpees
V-ups

Here's my second set of dead hangs.

Monday, April 13, 2009

Easy week

I hate easy weeks. I really do. I never feel like I'm doing enough. Grrr.

BS
20/5
20/5
50/2
60/2
70/2
80/2
85/1
85/1
85/1

Cleans\
Slowly getting back into it. Very slowly.
15/5
15/5
15/5
20/3
20/3
20/3
25/3
25/3
25/2

PP
20/5
30/5
40/5
45/5
45/5 (this started to hurt, so I dropped down)
40/5
40/5

Hypers: 3x10, 15 kg
weighted sit ups: 3x10, 15 kg
HLR: 3x10
Max set of push ups: 40 (chest to floor, without stopping)

Saturday, April 11, 2009

does it ever stop?

Wow. I was gone like ALL day today. I am so tired!

Worked out in the AM; I need to stop doing that cuz I always feel too groggy and still half a sleep. Grrr.


FS
20/5
20/5
50/2
60/1
65/1
70/1

SN Pulls
50/2
60/2
60/2
60/2

SN DL
65/2
65/2
65/2

BS
50/2
60/2
70/1
80/1
90/1
95 miss
95 miss
85/1
80/3
70/5
GARRRRRR GIVE ME MY DAMN 100 KG BACKSQUATTTTTTT

L sits: 30 sec, 30, 30, 30
HLR: 3x10
Good mornings: 20/8, (35/5)x3

On the minute:
5 pullups
5 pushups
5 dips (ended up being jumping dips)
10 min

Grrr.


It was beautiful today. I needed a mental break. So a friend and I went on a gorgeous bike ride. Made a friend a long the way.


Thursday, April 9, 2009

Whoa

Jeez what's happened to the time this week? Life is a busy mess right now ...

Good news is I got the OK from my PT to start doing light stuff again. And I don't need to go to PT next week, which is a good sign.

Got to the gym at 1, and didn't leave till 3:30. Spent the first hour teaching a friend how to squat and do KB swings etc.

Clean Pulls
(50/3)x7

KB Swings: 3x15, 24 kg

TGU: 3x5 per side, 40 lbs (wow these were a workout)

5 sets:
5 dips
5 dead hangs
10 PP (25 lbs each side)
5 burpees

Hypers: 3x8, 20 kg

Sprints: length of a soccer field (about 100 m), 6 times

Saturday, April 4, 2009

Beautiful day

Gorgeous day today. I wish we had platforms outside.

AM

Snatch pulls
40/3
50/3
(57.5/3)x3

Sn DL
(65/3)x3

BS
20/5
50/2
60/2
70/1
80/1
85/1
90/1
These felt so heavy today.

5 pullups, 5 HLR: every minute for 10 min
L-Sits: 30 sec, 30, 30, 15, 15 (these felt 10x harder than last week)
Pushups: 3x10
Hypers: 3x12, 10 kg

PM
sprints -- sets of suicides on the lawn, 5 or 6 times total


I had absolutely no juice in me today :(

Thursday, April 2, 2009

Just another Thursday

Clean pulls
(45/3)x7

KB swings: 3x15

TGU: 3x5 per side (weight was all over the place, started with a 16 kg KB, went to 25 lbs, went to 30 lbs)

Good Mornings: 20/8, (30/8)x3

10 minutes of burpees: 100 total



FOOD
Snack: 16 oz cappaccino
Lunch: salmon, small piece of turkey, broccoli, green beans and peppers, pesto, bowl of sweet potatoes, couple bites of fruit; coffee and cream
Dinner: big scoops of seitan stir fry, big scoops of chicken stir fry, broccoli; couple bites of sweet potato and melon; coffee and cream

Wednesday, April 1, 2009

oh jeez

God school is stressful. I'm exhausted, too.

BS
20/5
20/5
50/2
60/2
70/1
80/1
86.5/2
86.5/2
86.5/2
86.5/2
86.5/1
86.5/2
Miss what was supposed to be the last rep of the last set, so did an extra one.

Snatch Pulls
(36/3)x7

Hypers: 3x10, 15 kg
GHD Situps: 3x15, 9 kg

1st minute: 1 pull up, 2 pushups
2nd minutes: 2 pull ups, 4 pushups
etc
Did as RX'ed until the 7th minute, where I did 7 pullups and 10 pushups
8th: 8 pull ups, 8 pushups
9th: 4, 8
10th:5, 10

FOOD
Breakfast: 2/3 c cottage cheese, handful mixed berries, handful almonds
Lunch: couple HUGE scoops of BBQ chicken, lots of broccoli, some peas and onions; couple bites of sweet potato and watermelon; coffee w/ cream
Dinner: small piece of trout, bit of broccoli, swiss chard and onions; couple bites of sweet potato and melon; coffee and cream

Monday, March 30, 2009

Another year older

Heh well I'm 19 today. As of 4:23 PM to be exact. Nothing too special. First day of classes which is kinda sucky but oh well could be worse. Me and my friend Rachel (who also has a birthday today) went out to a fancy restaurant for dessert, which was tons of fun.





Anywho. Workout.

FS
20/5
20/5
40/2
50/2
60/1
70/1
(75/2)x8
Ok so what I realized is that my percentages are way off. Like today I was supposed to be using 86%. 86% of 85 is about 73. BUT last week I had no fractionals and had to do my sets at 72.5. I didn't want to do 72.5 again this week (again, no fractionals, but I have 1.25 plates) so I bumped it up to 75 which is definitely more than 86%. Oh well. But anyways it SUCKED.

GHD situps: 3x10, 9 kg
Weighted situps: 4x10, 10 kg

15 minute "Chelsea" hybrid:
5 pull ups
10 pushups
15 V-ups
(I ended up doing 5 pushups and 10 knees to chest)

Ha two of my friends wanted to do a CrossFit workout, so I chose this one. I ran through it with them; we were gonna do 20 min but they had never done this type of workout before so they were dying. At 4:23 PM, my friend Brendan shouted to the world that it was my birthday and that I was abusing the body my mother gave me haha. So true.

FOOD
No more bad eating, I'm done with cheats for a while.
Breakfast: some smoked salmon, couple stalks of celery
Snack: 12 oz latte
Lunch: 4.5 slices of pork (I ate the slices my friend didn't eat), broccoli w/ pesto, butternut squash
Dinner: 1 slice of meatloaf, cauliflower with tahini, broccoli w/ pesto, sugar snap peas
Cheat: birthday dessert -- an amazing Irish chocolate pudding with brandied cherries and a toffee sauce. Yummmm

Saturday, March 28, 2009

Lesson of the week

Do NOT do push presses with a powerlifting bar. Period.
Why?
Check this out.



Yeah it hurts, just a tiny bit.

Workouts the past few days have been ok. Got into Seattle Thursday morning at 11:30 am, had been up since 3:30 EDT, but still managed to squat ok.

AM

Today I lifted at the good old SPG. I forgot how much I missed that place. Yes I even miss Sam Maxwell's strange/odd sense of humor. But it's all good; it was today. Just like old times.

Muscle Snatches
20/3
20/3
(30/3)x3
Then I threw in some power snatches at that weight.

Clean Pulls
(55/3)x4

BS
20/5
50/3
70/1
80/1
85/1
90/1
95/1
100/0
100/0
100/0 (got half way up)
85/1
80/3
BS were SO easy today; 95 felt like nothing. I just freaked out when I got to 100. I totally had 100 and perhaps even more in me, but after the third try, I was just tired. Grrrrrr.

After that I threw in a bunch of really light cleans. Cleaned 42 a few times, did a few clean and jerks, then called it a day.

Hypers: 3x10, 10 kg
L sits: 2 min combined (45b sec, 30 sec, 30 sec, 15 sec)
Pushups: 10 on the minute for 10 min

PM
Wanted to do some sprints today, but the weather was miserable. So I went out and did them anyway, just not as long as I wanted.
4x100, 25 sec rest in between x 2 sets
Run 100, walk 50 (400 m total)
200 (30 sec rest) 200
2x400 (full recovery in between)

Did that on a slightly full stomach which did NOT feel go0d.

FOOD
Food was kinda all over the place today. I wasn't hungry before lifting (10 am) so I didn't eat, but I didn't get a chance to eat until 2, and by then I was STARVING.
Snack: (9:30) 12 oz latte
Lunch: (2 pm) some smoked salmon, bowl of broccoli, chicken breast, left over stroganoff (small container); part of a leftover smoothie (might have been more, I picked a bit here and there afterwards, too); americano with cream
Dinner:

Wednesday, March 18, 2009

Lifting at Syracuse

Whew the past few days have been a whirlwind. Red eye flight on Sunday night, no sleep for the past couple of nights (DAMN YOU DORM ROOM BEDS AND NOISY ROOM MATES) ... so it's been crazy. But we're still lifting, as usual.

BS
20/5
20/5
50/2
60/1
70/1
80/1
90 miss
85/1
90/1
92.5 miss
(72/2)x3

SN Pulls
50/3
(55/3)x3

SN DL
(62.5/3)x3

hypers: 3x20
deadhangs: 3x5
L sits: 3x15 sec

I was hoping to get up to 100 for the BS today; didn't happen. Oh well. I haven't had 90 on my back since November, so it's a start.






Saturday, March 14, 2009

Hola

Been busy because Brian's been here all week, but now I'm back in Seattle for 2 days and then off to NY.

I'm on Greg Everett's training program now -- he's been programming my training and is now my coach.
Today we went and worked out at CF Seattle, and Robb Wolf was there, which was cool.

Other news: snatched 45 kg the other day. Hurt like hell but I did it. Then I had to stop.


Muscle Snatch
15/2
20/2
30/2
30/2
30/2

Snatch
35/1
40/1 x 10: on the minute

OHS
20/5
40/2
45/1
50/1
55/1
60/1
62/1
45/2
45/2
45/2
That was cool, PR in my overhead. I felt like I could've gone up to 70, but my wrist was starting to hurt.

Ended with 2 min worth of L-sits, a few rope climbs, then just fooling around with gymnastics stuff.

Oh, and it felt SOOOO good to use a women's bar again.

Here's a video of some of the stuff from the past week.




Here's my OHS at 62 kg






Food's been all over the place; couple cheats etc. Tonight we're going out to dinner, so another cheat.

Thursday, March 5, 2009

Grr wrist was sore today. Couldn't go as heavy as I wanted to on PP and jerks :(


AM


PP+Jerk
20/1+1
20/1+1
30/1+1
35/1+1
(30/1+1)x3

Sn high hang, knee, floor
20/1+1+1
30/1+1+1
(35/1+1+1)x5 -- felt good to do those again.

hypers: 2x20
GHD Situps: 2x20
dips: 3x5
push ups: 3x10

4 sets:
15 v-ups
15 leg lowers
15 cherry pickers


PM
1 hr lacrosse

FOOD
Breakfast: chocolate pudding, swig of milk
Snack: hard boiled egg
Lunch: 2 small chicken breasts, ~1-1.5 c broccoli, pesto, vinegar; small bowl of butternut squash soup
Dinner: 3 big pork ribs, broccoli and cauliflower, some sweet potato oven fries, olive oil, vinegar; scoop of tempeh stew; 1/2 bowl of butternut squash soup (I was freakin STARVING and i hate a ton of food)

Wednesday, March 4, 2009

flat

I had absolutely NO juice today whatsoever. I felt limp, dizzy, weak, and light headed and thought I was going to pass out a few times while I was lifting. Ew.


AFTERNOON

BS
20/5
20/5
50/2
60/2
70/2
(75/2)x5

Snatch Pulls
(50/3)x3

Sn DL
(55/3)x5

Hypers: 3x10, 15 kg
Weighted plank holds: 3x1 min, 10 kg on my back
Pushups: 3x10 (first time on the ground)
Dips: 2x5 (as requested by PT -- need to work on these)


EVENING
~1-1.5 hours of lacrosse (scrimmage, mostly)


FOOD
Breakfast: chocolate pudding, swig of milk; coffee and cream
Lunch: 1 c beef brisket, ~1-1.5 c broccoli, pesto, vinegar
Snack: chocolate pudding
Dinner: ~1 c cod, scoop of seitan/mushroom stroganoff, ~1 c broccoli, 1 tbs pesto, vinegar, couple bites of yam, small scoop of greek salad (1 plate)

Tuesday, March 3, 2009

grrr

Ugh my foot hurts. A lot :(

AM

Muscle Snatch
15/3
15/3
20/3
20/3
20/3

Snatch
20/2
(35/2)x5

Snatch PP
20/5
30/5
(32.5/5)

HLR: 3x10
V-ups: 3x15

PM
A bit of lacrosse. Foot hurt too much and my legs were really stiff and tired. And then a storm blew over so we ended early.


FOOD
Breakfast: 1 c yogurt, scoop of protein powder
Snack: 1/4 c almonds
Lunch: 1 c chicken, salad, 1 tbs olive oil, vinegar
Snack bio lab feast ie the leftovers from a lab on angiosperms and gymnosperms (lots of nuts, seeds, avocado, and fruit -- so it was free fruit, you think i'd pass that up? yummy)
Dinner: ~1 c beef brisket, broccoli; 1 tbs pesto; olive oil, vinegar; coffee and cream

Monday, March 2, 2009

craziness

Took a nice (3 hour) jaunt to Spokane this weekend for our lacrosse game. We won, but I got my finger smashed and my foot's in a lot of pain. No sleep either. But it was fun! and freaking cold.

FS
20/5
20/5
40/3
50/3
60/3
(65/3)x10

Clean Pulls
(65/3)x3

CL DL
65/3
(72.5/3)x3

Hypers: 3x8, 20 kg
GHD Sit ups: 3x15, 9 kg.

I got a massage on Saturday, which was nice, but DAMN my IT band up into my glutes were SO FREAKING tight today that it was actually painful when I was resting in between squat sets. Did the foam roller after, which seemed to help but jeez it hurt.

Did a bit of lacrosse, hardly anything at all though, because I was late getting there, and then my finger got re-smashed and my foot got cleated so I called it quits.


FOOD
Breakfast: 3 hardboiled eggs
Snack: 1/4 c almonds
Lunch: ~1 c moroccan beef stew; 1.5ish c broccoli; 1 tbs pesto; vinegar; coffee and cream
Dinner: 1 c chicken, 1 c broccoli, ~1/4 parsnips, ~1/4 marinated mushrooms, couple bites of this yummy broccoli-raisin salad; pesto, vinegar

Friday, February 27, 2009

PMS Weather

So the weather here is way to PMS-y. Yesterday it was snowing. Then sunny. Then snowing like a blizzard. Then sunny again. Today it was like 60. WTF? I'm not complaining, but jeez make up your mind, mother nature!

AFTERNOON

BS
20/5
20/5
50/3
60/3
70/1
75/1
80/3
80/3
80/3

First time I've had 80 on my shoulders in a LONG time.

Power Snatch
20/3
(30/1)x6

OK these felt really good, so I couldn't help myself; I needed to try a REAL snatch at semi-real weight.

Snatch
30/1
40/1
And the 40 felt good on my wrist; positioning was a little shaky just because I'm not used to holding weight in that position, but I was super happy because it means my wrist is getting better and stronger.

Snatch Pulls
(45/3)x3

DL
50/3
60/3
70/3
80/3
80/3
80/3

Good mornings
20/5
(35/5)x5

Press
20/5
(30/5)x5 -- these are starting to get better

Hypers: 3x10, 15 kg
Pushups: 3x10 (elevated, to work on wrist)
GHD situps: 3x10, 9 kg


EVENING

~45 min lacrosse scrimmage (ie sprinting my ass off).

OH MY GAWWWWD I was FREAKING exhausted after all that. What an insanely exhausting day. Note to self: playing lacrosse after lifting really heavy isn't really that doable.

Have vids; will upload later.

FOOD
Breakfast: 1/2 c cottage cheese, 1 TBS olive oil, kombucha; coffee and cream
Lunch: peppers, broccoli, and onions sauteed with sausage and chicken (small plate but TONS of fatty olive oil/pesto -- at the Fire and Spice demo in Reid); coffee and cream
Snack: 1/4 c almonds, swig of milk
Dinner: salad w/ broccoli and green beans, 1/2 c canned salmon; couple bites of apple/fruit salad; yam w/ spoonful of butter and cinnamon

Thursday, February 26, 2009

Snow??!!

WTF??? Last night we had a snow/thunder/hail storm. And now it's like a blizzard. Weird


AM

Muscle Snatch+OHS+BTN power jerk
20/1+1+1
20/1+1+1
20/1+1+1
20/1+1+1

Pistols: 3x10 per leg
Pull ups: 3x5
Push ups: 3x12
Hypers: 2x20

10 v-ups
10 cherry pickers
10 leg lowers
x4 sets


PM
~1.5 hours of lacrosse (lots of sprinting)


FOOD
Breakfast: chocolate pudding
Lunch: 2 pieces of chicken, some sauteed peppers, broccoli, pesto, vinegar; some bites of sweet potato; coffee and cream
Dinner: 4 pieces of pork (with apple chutney), lots of green beans and olive oil, broccoli, vinegar; some sweet potato

Wednesday, February 25, 2009

AFTERNOON

Power Snatch, Snatch
30/1+1
30/1+1
30/1+1
30/1+0
30/1+1

FS
20/3
40/3
50/3
60/3
70/3
70/3
70/3

DL
50/3
60/3
70/3
77.5/3
77.5/3
77.5/3

hypers: 3x10 15 kg
elevated pushups: 3x10 (as prescribed by my PT)
weighted sit ups: 3x10, 9 kg


EVENING
~1.5 hours of lacrosse (mostly drills that involved a lot of sprinting)

FOOD
Breakfast: americano with cream; kombucah, 1/2 c salmon w/ 1/2 TBS olive oil
Snack: 1/4 c almonds
irish lamb stew, green beans, lots of broccoli, couple bites of sweet potato, pesto, olive oil, vinegar
Snack: 1/8 c almonds
Dinner: BIG plate of cod, sauteed mushrooms, sauteed carrots and snow peas, lots of broccoli; pesto, vinegar; couple bites of sweet potato; couple bites of melon
Snack: chocolate pudding