Testing – Round 2 – Diane

No Bread Challenge – Day 31

Today was a testing Diane.  Back during the original Diane test, I did 21-15-9 @125# deadlifts and bench handstand pushups.  With the shoulder thing, I modified to a 45# bench press this time around.

Now that I’ve been working on my deadlifts, they were so much easier this time around.  I managed to do all sets of the deadlift portion completely unbroken.  I managed to do the first 21 bench presses unbroken, 15 I had to break up into 10 and 5, and did the last 9 unbroken.  I think next time I do it, I am going to have to go a heavier weight for both – as I cruised through today’s re-test at 3:34.  A :27 improvement from 6 weeks ago.

Tomorrow is a rest day for me.  Or as others call it Snatch Wednesday re-test.  Womp womp.

Yesterday I made a kick-ass Paleo-friendly meatloaf chock full o’veggies.  Was worried that the power might go out mid-bake – but turned out great.  I’d post a picture, but it kind of looked like cat food next to the sweet potato mash I ate with it.  Speaking of cats, here’s some pics of my kitties keeping an eye out for each other and on the storm yesterday.

Quote

‎”It’s not what happens to you, but how you react to it that matters.

Epictetus, Greek-born slave who then became a great philosopher and teacher.

Front Squats Supported

No Bread Challenge -Day 29

Since I heard the diagnosis of a potentially slap tear, I’ve been mentally listing off all the things I CAN’T do now that I have the shoulder injury.  I can’t do snatches.  I can’t do jerks.  I can’t do kipping anything. I can’t do … anything.  That’s what I was really saying.  This week is especially hard because it’s testing week.  All that hard work over the last six weeks to get us doing better at specific things.  I was so excited to re-test my snatch and clean and jerk.  Now I can’t.  I also can’t do Fran at the end of the No Bread Challenge.  I haven’t even gotten the MRI yet, and the diagnosis seems bleak and not motivating.  I was making such great progress with my lifts and sidelined.  I can keep telling myself all sorts of inspirational shit, but truth is…this fucking sucks.  I wallowed most of this weekend thinking about it.

Hurricane Sandy is about to barrel through so work advised us to stay home today.  I had some trouble falling asleep last night, and when my alarm went off at 6:00AM, I wasn’t very motivated to get out of bed.  So I set it for 7:00AM and still not motivated.  I wallowed some more and finally got up around 8:00AM.  I didn’t really want to go to Craic, it’s just too depressing to think about all that I couldn’t do.  I mean, what the hell am I going to do on Wednesday for Snatch 1RM test and Friday for Clean and Jerk 1RM test?  Why do I give a shit about front squats (today’s test was 1RM)?  I’ve been stuck at 145# for 6 months.  But for some reason I motivated to go to the 9:00AM class.  I had minimal expectations going into it for my front squat.

Jarrod was coaching today and we did some mobility and then went straight into building up for the front squat.  I worked with Sara and Carleen (it is Carleen’s birthday today!) and they were super motivating. Today reminded me about why I love Crossfit and why I shouldn’t continue to wallow and focus on the stuff I can’t do.  Jarrod gave some great coaching pointers and everyone was encouraging everyone else.  Both Sara and Carleen PR’d today!  Woot!  Woot!  I worked my way up to the dreaded 145# and it felt really easy.  I was hopeful going into 150#.  And as it turns out, I CAN do something.  I CAN still get better, even if other aspects of my Crossfit life are on hold. I ended today’s test with a final score of 165#.  That’s a 20# PR, yo.  Our rep schemes below:

I know as this shoulder issue progresses, I’m going to have bad days, but this is one of the good days that reminds me not to give up, not to feel sorry for myself, and focus on what I can do.  I can modify any workout, I can focus on mobility, I can focus on making my body as strong as possible in the chance that I have to have surgery, I can eat clean. I can always rely on my coaches, my fellow Craic heads, my family, my friends, my cats (sorry, had to) to get me through this. I can…I can…I can…

And on that note, just for fun – he’s a video of me failing at 170#.  This was my second attempt and wasn’t happening.  I’m okay with this.  I’ll take a 20# PR any day!

In other news, Jarrod got a very special brand of mobility today that I got to play witness to.  

I don’t remember everything I ate yesterday.  I definitely had some slow cooked curry chicken, mashed sweet potatoes with pancetta, egg salad with bell pepper and some homemade almond butter cups.

Halloween and More Raking

No Bread Challenge – Day 28

Lots of pictures today!  This morning, woke up from going to Bonnie’s Birthday Surprise Halloween Party last night with friends and fellow Craic heads.  I went as a Crazy Cat Lady (aka as myself).  

Let the picture time begin:

Me, Susie Diesel, and my cat Feynman before leaving.  Susie’s body was made for Lara Croft, right?

Me and a kettle bell. 1000 poot (aka Katie George).  What you can’t see is that I had legging with cats on them and that bag I was holding had two cats in them as well.  I also had cat socks underneath my boots.

I picked up a cat at the party and Dizzle showed up as Ace Ventura.  His costume was nothing short of amazing.

There are lots of other pictures, but I’ll leave it to people to share them themselves.

This morning I woke up and went to open gym.  I need to start planning what I’m going to do before going to open gym, otherwise, I end up socializing and doing random shit. Which is what I did today.  I got a decent workout in.  

  • 2 minutes on Airdyne
  • 1000m row
  • 5 x 10 sets of knees to elbow-ish
  • 5 x 10 sets of ring rows

Then I went and got my shoulder taped up by my friend Kerstin.  She’s a PT and taped it all up good.

I came home to see our yard filled with leaves…AGAIN.  We just raked yesterday.  Here are some before and afters of our 2nd round vs. leaves.  I have a feeling that they will prevail again after Hurricane Sandy makes her way through New England.

Despite all the leaves and raking, I still love fall.

Food yesterday:

  • chicken taquitos, salsa
  • hotdog, sweet potato fries
  • 1 chicken finger
  • 2 meatballs
  • cake pop (see below…they were spooktacular!)

Fall – Raking for Time

No Bread Challenge – Day 27

Today was a rest day.  Kind of.  We desperately needed to rake the leaves in the lawn, so I guess the WoD today was a team effort of bag and rake for reps (bags).  As we were raking, the leaves were still falling from the trees, so we know we’re going to do a round two.

Here’s a picture of some of my images from the day … the cat and pumpkins were taken at our neighbor’s yard.  He goes out for all the holidays.  I love it.  He had to take down most of the decorations because of the threat of Hurricane Sandy, but I think he’s keeping the blow up stuff until at least Monday.  The flower / moth was in our yard and the leaves were our “score” for the day.  Now it’s time to make my Halloween costume for a party tonight.  

Food yesterday:

  • bacon, eggs
  • cookies (as mentioned in yesterday’s post)
  • chicken salad with veggies
  • burger (no bun), sweet potato onion rings

All cleaning and no jerks

No Bread Challenge – Day 26

I totally stress ate today.  I’ll start today’s blog like that.  Yep.  Had three sugary cookies.  All homemade, all pressed upon be by separate co-workers who’s spouses made comfort food after the layoffs yesterday.  Every one of them was delicious and I don’t regret a moment of it.  But this is an honest blog … so there you go.

Today was a clean and jerk work and then an EMOM 10 of 3 position clean and 1 jerk.  I did only cleans and did a squat clean at the end of each set.  Worked up to 105# for the technique work and then backed down to 95# for the actual workout. Overall, felt strong.  Still really need to work on letting go of the bar at the top of the clean.  On some of the cleans at the top – my shoulder was bugging.  Those minutes fly by as you get further along in the WOD.  Managed to do the whole thing at 95#, so I was generally happy.  Had a great group in the 6:30AM class too – which made the workout more enjoyable.

In other news, I went to go see Dr. Rockett today and the news was not as I had hoped.  After some x-rays and various troubleshooting with my arm, he thinks that I might have a slap tear.  Tear.  Not the word that I really wanted to hear.  Tear usually = surgery.  Surgery = 6-8 months of recovery.  I guess, deep down, I knew something was seriously wrong with my shoulder – I mean, everyone who’s known me for the last 10 years can tel you that something is wrong with it.  I’m getting an MRI in the next week or so to confirm and then we’ll develop a plan together on how and what I need to do to get better.  You can read a little more about what a slap tear is here.  Dr. Rockett has a blog that you can follow as well.  It’s nice to go to a doctor that’s a Crossfitter because you can just say “When I was going above my head with my snatch…” You don’t really have to go into too much more detail or worry about him thinking that you’re talking about a sex position or something…  I think I’m still in a bit of denial about the whole thing.  I’m also not looking forward to the MRI because last time I got one, I was in very close quarters and kind of panicked. I will say that I’m a tiny bit relieved to finally get closer to figuring out what this shoulder issue is.  After a decade, it’s about time.

For now, no shoulder to overhead movements for me.  Modify, modify, modify.  Jerks, snatches, shoulder presses, kipping anything, blah blah blah.  

Food Yesterday:

  • bacon, eggs
  • b.good westside burger, sweet potato fries
  • arugula / parmasean cheese / goat cheese salad, sweet potato fries
  • other stuff i can’t remember

Tough Day

No Bread Challenge – Day 25

Today has been a tough day.  We had some layoffs at work (my job, thank goodness, was not affected) and they sent everyone home for the day.  Even though my job wasn’t affected, friends of mine were and it is a hard thing to process. I can’t and won’t go into any details about it publicly – but suffice it to say – it’s been a tough day.

I went to the 12:00PM class at Craic today to get my mind off things.  I got to see Annie Michel who was visiting Craic from Crossfit Beacon in Maine to do a 1-1 session with her son-in-law, who happens to be John McEvoy.  It’s always great to see her.  For those of you who don’t know who she is – she placed 2nd in the WORLD in her age group at the Crossfit Games in the Masters Division.  AWESOME.  She’s also a fellow Maine-ah and I hope to get up there and do a Crossfit workout with her some time soon!  Always great to see her and it made my day a bit brighter.

The workout was an AMRAP 5 x 3 (2 min rest in between each set): 10 box jumps, 10 pull-ups, 10 burpees.  With my shoulder woes, I knew I was going to modify the crap out of the workout – John was coaching the class and after talking to him I did ring pulls instead of pull-ups and burpees without going down into the push up. (Essentially doing them into the plank position).  The goal was to learn about pacing, as we all have a tendency to go out too fast in a workout and be toast before the clock runs out.  John challenged us to do better as each set passes.  This was a great metcon workout and I really focused on what John told us and was pretty successful.  Final score: 2+16 / 2+ 24 / 3 + 4

I’d like to think the video below is because Lily sensed I was having a bad day and gave me kisses to comfort me, but I’m pretty sure it’s because my face was salty from the sweat.  At any rate, I’ll take it.  Kitty kisses always make me feel better.  And her sandpaper tongue is exfoliating on the skin 🙂  

Food yesterday:

  • bacon, eggs
  • sashimi
  • kaeli-o-cookie
  • salmon and spinach, sweet potato mash, three mini-cheeseburgers (no bun)
  • coconut flakes

Everyone’s working on their snatch. I’m cleaning.

No Bread Challenge – Day 24

Everyone was working on their snatch today (after all, it’s Snatch Wednesday!) I knew I wasn’t going to do any overhead movements, so I did cleans instead (per John McEvoy’s suggestion).  We did some skill work – the class did snatch to overhead squats and I did hang squat cleans.

The work out was a EMOM 12 of three hang snatches (I did cleans).  Glen was coaching today and gave me some good things to think about because I was still jumping back slightly.  I’m doing better about staying on my heels and using my hamstrings more.  Glen put a bunch of 2.5# and 5# plates in the middle of the room and told us to add / subtract as we felt like it during the workout.  I did the following for the 12 rounds:

  • 2 rounds @ 75#
  • 2 rounds @ 80#
  • 3 rounds @ 85#
  • 5 rounds @ 90#

Overall felt good.  Shoulder bugged me a tiny bit, but I was careful not to go too heavy for the hang cleans.

Food Yesterday:

  • bacon, eggs
  • chicken salad, veggies
  • kaeli-o-cookie
  • tortilla chips, buffalo chicken dip
  • coconut bar