Winds, Fits, and a Missed Workout

Last night was a very restless night.  The wind was blowing and it was raining. I’m a light sleeper, so I think I got a total of 2 hours sleep last night.  I believe that coffee with be my good friend today.  Needless to say, when the alarm went off, I couldn’t get out of bed and slept until the last possible minute before I had to get ready to go to work.

Today’s workout looked terrible.  While I didn’t cherry-pick-miss this workout, I’m not going to lie – I’m not completely bummed I missed it.  (I am, however, a little bummed as I need to get into my workout groove after being sick for so long.)

This is a photo I took of last night’s storm (or maybe I dreamed this…)

stormkitten

Active Rest

Went last night to a long ass session with Nichole McCann.  She is a Crossfitter than does massage – but in the painful, really gets in there and loosens you up kind of way.  It’s essentially physical therapy for my shoulder and my arm. If you live in the area, I suggest you go to her!

Last night before I went to bed, I watched the latest episode of the Biggest Loser.  I love that Trainer Bob uses Crossfit methodology with his team AND last night he was wearing a Life as Rx t-shirt (only in black and red):

rxfail

Any who…with my session last night, I decided to take today off so I didn’t negate all the work she did last night.  As a treat for you coming to my blog today, I give you a cat/video game video that will make you cry laughing.

Dare to Be Scared – blog post by Annie Michel

Great post by Annie Michel today on her blog.  She gave me permission to re-post / publish it here.

dare to be scared

Many people in my life, many things in my life are changing right now.  I couldn’t be more happy about this! Change may be inevitable, as the saying goes, but there is a general resistance to allow it.  Consequently, when it does occur, the power from the energy that it takes to undergo change ripples out far beyond the initial source.

Be change. 
Allow change. 
Support change in others.
Let change end in failure.
Let change win over people.
Believe in yourself enough to change.
Pick change up off the street. 🙂

Dare yourself to be scared. 
What you see as being very scary may be what someone else sees as a little scary.
What you see as a little scary may be what someone else sees a hugely scary.
Dare yourself to be scared and find out what’s on the other side of that.

Being resistant to change is easier than being open to it. 
If you’re resistant, you may have to:
do no work
be in a rut
get stuck in fear
never truly be your whole you
never learn anything new
stay hidden
secretly dislike yourself

If you’re open to change you may have to:
do some work
make an effort
be a little uncomfortable
learn a new activity
feel a moment of uncertainty
be less than perfect
find some inner strength
learn something new about yourself
begin to like yourself
appreciate everyone else more
smile, really smile….and often

Dare yourself to be scared.  Amazing things can happen.

John Jarrod Jackie

I read last night’s workout on the blog and and knew immediately I was going to have to modify it.  The workout was the benchmark workout, Jackie.  With wrist issues, rowing was out and shoulder, thrusters were likely out.  After conferring with Jarrod, I showed up thinking that I doing the plan he suggested: 70 sumo deadlifts, 50 front squats, 30 ring rows.  I was originally thinking that I might do the thrusters at low weight, but with that many reps, that was definitely a bad decision.

John was coaching this morning and I told him my plan. He hates sumo deadlifts and told me that instead of doing those or rowing, I was going to have some quality time with my BFF … the mother-effing AIRDYNE.   So with John and Jarrod’s input, I dubbed this workout John Jarrod Jackie.

Funnily enough, I was Googling “airdyne torture” to post a funny picture, and the first two links that came up were my friend Johnny D’s blog posts.  Guess I’m not the only Craic head who thinks that the AirDyne is torture.  Guess it’s working, as John just placed 4th at the last competition he did.

adtorturejd
Here is the only “funny” picture that I could find.   Fitting since I watched some of the Matrix as I was falling asleep last night.  I kid you not.

ad_morpheus

Anyway, after I knew what I was doing, workout was pretty straightforward.  I got through the 40 cals in 2:29 and then broke up the front squats into sets of 10 and the ring rows into sets of 5 (which turned into 3 as I got towards the end of the workout).  My legs were toast as I got off the AD and doing that many front squats proved difficult.  It’s hard to breathe when the barbell is pressing into your throat.  Final time: 9:22 (45# FS)

I have a terrible feeling that the AD and front squats are going to be my BFFs for the next months as I rehab my shoulder.

Forced Rest Day

I REALLY WANTED TO DO TODAY’S WORKOUT.  But it would have been five days in a row working out and I need to give my body a rest.  20 mins to work to a heavy clean and jerk, and then a 5 minute EMOM – clean and jerk and double unders.  So it’s a forced rest day.

Given my post yesterday, I saw this online and thought it was fitting.  2013 is the year of Crazy CatFitter!

12months

Don’t Be an A**hole

I met with Jarrod earlier this week to go over goals and try to start to develop a plan as to how I’m going to get there.  The goals on my “Goals” page were way too Crossfit-only oriented.  Those are definitely milestones that I’d like to achieve in my Crossfit life, but he also challenged me to think about what kind of life I wanted.  I want a healthy, full life.  Not exactly the lift I was living before Crossfit where I was sedentary and over weight (to be clear, I still have weight loss goals).  To that end, I put together some long, mid, and short term goals.

Long Term Goals (2 years): Live a healthy, full life.

Mid Term Goals (Year): Get to a healthy body weight; Be able to do workouts Rx (or at least all the movements that are thrown at us)

Short Term Goals (3-6 months): Rehab my body, get a handle on my nutrition

So, next three months is to get my body back in fighting shape by rehabilitating it and keeping consistent about my nutrition.  The ways I’m going to do this is:

  • Finish Whole 30
  • Stay No Bread after Whole 30
  • Workout consistently and pay attention to when my body needs rest
  • Work with coaches to modify my workouts to not re-injure myself
  • Strength and mobility private sessions with Jarrod
  • Surround myself with people who support me and use the proper resources I have

And finally, while it seems simple – it’s probably the hardest task given my injuries and the ways that I have to go:

  • Stay positive

And that last task segue ways nicely into what happened today in Open Gym.  Last night I went to dinner with some of the gals from the gym to Fogo de Chao, an amazing Brazilian Churrascaria (steakhouse) in downtown Boston.  Over delicious slabs of meat, one of the topics that came up was my 205# backsquat and how I was contemplating retesting to see if I could get 210# or higher.  I had decided that my legs were a bit shredded from the week and would likely not – but would go to Open Gym to support whomever was re-testing.

I ambled into Open Gym without a plan and found that Susie Diesel and Gienah were going to try to re-test their backsquat.  It didn’t take much arm twisting, and before I knew it, I was working up to my 1RM with the gals.  As we were working up (very similarly to the rep scheme I used a couple of days ago).  We got to 165#x2 round and it felt really heavy.  My hips and glutes felt really tight.  I did not feel confident going into the heavier reps.  I did a squat at 185# and it was so hard to get up.  Then we went up to 200#.  I wasn’t feeling it.  I knew I couldn’t do it.  My legs were toast.  185# was hard.  I thought, “I’m done, I’ll just do this attempt and be happy that I got 205# earlier this week.”  Went to the bar, quickly racked it, went down into my squat, and immediately had Jack (my spotter) help me up.  As Jack went to help me, Jarrod (who was doing some mobility on the floor nearby) looked at me and yelled “Asshole!” and looked pretty irritated with me.  I went over to him and he was giving me “the look” that I’ve seen him give his kid, Leif.  It’s a scary look.  It’s been known to send Leif into tears at just the thought of it.  He said (I’m paraphrasing, as I don’t remember the exact words):

“I knew you were going to fail that rep the moment you walked towards the bar.  You had a shitty attitude.  You told yourself you were going to fail.  You were being an asshole and not respecting the bar.  I want to see you walk to the bar and know that you’re going to lift that shit up.  Also, don’t give up before you even try.  I want to see you screaming as you try to get that weight up.  I want to see that you’ve given it everything you can before you fail.  You don’t decide to fail.  You simply fail.  But you made the decision to fail before you even picked up the bar.  Don’t be an asshole.”  

It was the slap in the face I needed.  Don’t be an asshole.  You don’t decide to fail.  I was determined to make that bar my bitch.  I tried to 200# again and down-up.  No problem.  I decided to skip 205# and jump straight away to 210#.  I approached the bar. I stared at it and mentally called it my bitch.  I knew I was going to make this lift.  I stared straight ahead, racked it on my back, took some quick breaths, then a deep breath and went down into my squat.  I pushed back up and started to falter a little. But I kept on saying “Don’t be an asshole.  Don’t be an asshole!” and pushed really hard to get out of the pocket.  I gave it everything I had and finally stood up. New PR at 210#!  I didn’t choose to fail.  It was awesome.  That’w why I changed my task to “Stay positive.  Don’t be an asshole.”  Don’t be an asshole and sabotage yourself.

In other words, don't be your own Grumpy Cat.

In other words, don’t be your own Grumpy Cat.

Sara McEvoy had some a timely post today in a new feature on her blog called “Habits of Happiness”.  The post was titled “Create Positive Internal Energy” and I’d encourage anyone who reads this blog to check it out.

failure

 

Saturday Team Workout – Lei-Tina

On Saturday, we did a team workout.  It was an AMRAP 20.

  • 10 power cleans (65#)
  • 30 double unders

Only one partner working at a time.  I worked with Leila. She did double unders, I did 60 single unders.  First time “jumping” again in a workout and it felt great.  Leila worked really hard through a mental game she plays with herself with double unders and totally nailed it.  Was really happy for her.  The cleans got heavy as the rounds progressed, but we focused on maintaining a steady pace and keeping them unbroken.  Team Lei-Tina’s final score was 12+27.  I’ve said it before, I’ll say it again – I’m LOVING the team workouts that Craic is programming on Saturdays.  I think Glen is the one who dreams them up, so props to him 🙂

cat-team-work-5591-1268790921-16

 

I was really tired when I originally wrote this post and forgot one of the most important parts from the workout.  Sara was coaching and took us through some drills to work on our power clean skills. Sara has AMAZING lifting form (by the way).  She was breaking down the clean when she mentioned an important queue.  When at the high hang position, when you are bending at the knees, the bar is still at the crease of your hip.  So when you power clean, keep your arms straight, slowly bring the bar up past your knee and keep your knees bent and don’t open your hips / jump until you’re moving past your hip crease.  It’s really hard to describe but it was one of those “ah-ha” moments that I’ve mentioned before that will definitely help me with my cleans moving forward.  I’m super excited.

Backsquat PR!

Re-tested my backsquat today.  I knew it was either going to be a shit show or I’d PR.  And, as you can tell from the subject of this blog post, I PR’d today.  I really just wanted to get over the 200# mark, so I’m happy that I got 205#.  Now, I’m not over the moon happy. I would have loved to get at least 215# – but it just wasn’t in the cards today.  Leila managed to get it on video.  Jarrod is spotting me.

It felt fairly easy to do, so after talking to Jarrod, I went for 215#.  This was a matter of me getting in my own way and failed twice.  Dropped to 210# and failed twice there too.  I felt like I almost had the second attempt at 210#, but my legs were gassed.  Considering I haven’t really worked out in over a week and am still a wee sick – I did make my goal of breaking the 200# mark and got a 10# PR, so I’ll take it 🙂  I might try in open gym on Sunday to attempt again.  I tried to lay out my rep scheme and ran in past Jarrod.  Perhaps this is why I will never ever program my own workouts.  You can see my proposal on the left and Jarrod’s suggestion on the right.  HA. Perhaps I proposed in a little more reps that I should have.

photo (8)