Thunder Thighs

racist

Still enjoying my time off from work.  Luxury is that I can go to any class that I want.  I decided to go to the 7:30PM class with Niko.  Ben was coaching.

Today’s workout makes me want to punch John McEvoy in the face for his evil programming.  His strength leg days are TOUGH and always deceivingly so.

A1)Front Squats 8-8-8-8
A2)Split Jerks 2-2-2-2
+
5 Rounds
20 front rack walking lunges
10 Burpees

I am an ass clown because I just typed that workout in and realized that I did an extra set for part A because I’m an adult and I make adult decisions.  Or I thought it was five sets and not four and did five.  That would explain why Niko spent his “last set” practicing cleans whilst I did 8 front squats and jerked 2.  I did 75, 95, 105, 115, 125.  On 115, I had a ton of trouble replicating the Dizzle Bump and couldn’t transition my hands from the front squat position to the jerk position and dropped the bar.  So I had to clean it again.  Womp womp.  I don’t know what my problem is, but lately I’m a bit scared to get under the bar (squat cleans included).  I don’t know why this is happening…oh wells.  Since we were working off the floor, I technically should have squat cleaned my first rep for every set – but I power cleaned and then went into the squats. Also, coming back down to the rack position in between jerks proved a bit stressful for my shoulder.  Especially when it got to 115 and 125.  But successfully completed the five sets (although 125 was a wee bit messy).  Kind of happy that I’m at a point where cleaning 125# in a workout isn’t an issue for me.

Shoulder was hurting a bit in the rack position, so I did the lunges with weights down to my side.  I also am still not doing burpees – unstable and avoiding any chest work.  So I did sit-ups.  First round, all lunges UB.  Second and third set 10, 5, 5.  Fourth set 12, 4, 4 and 5th set 10, 6, 4.  LEGS WERE TOAST.  They still are. And my thighs were swole by the time all was said and done.  I had Niko take a picture of them post workout, but the angle doesn’t really do them justice. But I kind of love my thunder thighs.  When did “thunder thighs” ever become an insult?  I take it as a badge of honor.

photo 2 (15)

Making it Rain

Went to Jarrod’s OLY Lifting session.  Class of 11 people, drilling and working on the snatch and clean & jerks.  Jarrod warned that at about the one hour mark, our brains would start to shut down, and I was no exception.  Definitely a lot of information thrown at us and a lot of drills.  I have so much work to do. This post isn’t going to be very articulate, but suffice it to say – I learned stuff and stuff.

Started out with snatches.  I have a terrible stripper butt in the 3rd to 2nd position (floor to knee).  This means I lift my hips / ass before I lift my shoulders / torso.  He gave me some drills to work on to ensure that I lift them both at the same time.  We had some time to work with a heavier weight and I worked up to 80#.  One of my lifts at 80# felt good, the others I was definitely stripper butt-ing it and pressed a couple of them up. 80 was a good number for me mentally, as my previous 1RM is 90.  Kept it at 80 and didn’t go higher – and that was a smart decision.  The things I need to work on: everything.  More specifically: stripper butt, staying close to the body, not being afraid to get under it.  Didn’t try squat snatches – but will definitely be drilling those as well.

stippercat

Next up was the clean and jerk session.  Same concepts with the 1st, 2nd, and 3rd positions.  I have the most trouble when I am coming off the floor.  Stripper butt and not enough explosive hip movement.  Went to the jerk and while I usually feel confident about my jerk, didn’t feel confident after this session.  Once it gets heavier, I don’t like to get under the bar and I don’t split my feet into the position that they should be in order for me to get under.  For each person, Jarrod drew on the floor where our feet should be.  The line is where our feet should be starting.  Bisecting the line.  The front horseshoe is where my front foot should be landing, back horseshoe is where my back foot should be landing.  (Toes should be touching the front of the horseshoe).  As it got heavier, the red horseshoes is where my feet were landing.  Definitely have some work to do.

photo (1)

Played around with the clean and jerk at 115 and then I just got really, really tired.  Shoulders and arms were smoked after the last couple of days working out.  Brain was also overwhelmed with all the information and work I had ahead.  Can’t wait until the next session.

 

Christmas Break

Went up to Maine to see my family for the holidays.  Was great to see everyone, got great and thoughtful gifts from all – but my favorite was the one from my brother, Doug.  He’s been getting into woodworking and made me and Niko this awesome bench (he even cut down the tree himself!)  This post is going to be heavy in photos (Christmas and other stuff) – so feel free to scroll through the pics vs. read about my workouts.

Bench from my brother

Bench from my brother

The road to my mom's house

The road to my mom’s house

Snowmen at the gas station on the way home.  Antifreeze for smiles.

Snowmen at the gas station on the way home. Antifreeze for smiles.

Made it back a little earlier than expected so Niko and I went to Smith & Wollenskys for a late dinner.  I knew that the John, Susie, and family were going (earlier than we were) – but there dinner ended up going long and we got to see them on Christmas.  Always good to see them

The Durochers

The Durochers

Look at this beautiful piece of meat.  It went in my belly.

Look at this beautiful piece of meat. It went in my belly.

My husband makes eating a salad look sexy #luckygirl

My husband makes eating a salad look sexy #luckygirl

 

Thursday (December 26th)

Went to PT to get my hip, ankle, and shoulder worked on.  Shoulder is feeling a ton better, just mobility wise it’s a bit effed.  Need to work on stretching it regularly and getting the muscles back to where they should be.  Means a bit less chest work until I strengthen my back (as I have a tendency to pull my shoulders forward).  Gave Izzy the PT dog her Christmas present, she loved it.

photo 3 (10)

(Top) Devouring her Christmas gift
(Bottom) Exhausted from chomping at her gift
#rufflife

Wasn’t sure if I was going to work out.  Was leaning more towards the not going to work out camp, but Niko came home and I wanted to go and workout with him.  We went to the 6:30, which was being coached by the lovely Sara McEvoy.  She’s such a great coach, wish she coached more classes!  The workout itself was definitely a big slap in the face.

20min AMRAP
5 Chest to Bar Green band strict pull-ups (and switch to ring rows if need be)
10 Thrusters
20 Double Unders

Decided to go conservative and go with 45#.  Since I was doing light-ish weight, I knew I would do all the thrusters UB.  While I was successful at this, it was really hard as it got to the later rounds.  After chatting with Sara and John about what I should do for pull-ups, decided to go with strict banded pull-ups.  I had to switch to ring rows at the end, as my shoulders were toast (in a good way).  After round one, I looked at the clock and had well over 18 minutes to go.  Definitely was a tough go.  Did 40 single unders – need to really start working double unders back into my workout.  I just suck at them right now.  #homework Final score: 8+8

Friday (December 27th)

Went to the noon class today.  Classes during holiday breaks are fun because you never know who is going to show up!  Kayla, Anthony, LoriBro, Denise, and some other fun people were in class today and it was a ton of fun.  Did some clean and jerk skill work (power clean) – partnered with Kayla and we just worked at 95#, concentrating on form.  I decided to do 95# for the workout.

A. Power Clean + Jerk Skill
B. For Time:
10-8-6-4-2
Power Clean
5-5-5-8-10
Skull Crushers

I did 15# skull crushers, and probably should have gone 2.5# – 5# heavier.  They were relatively easy (I was using them as rest).  Skull crushers were the modified version of the dips that most people did.  95# got heavy, but not unmanageable.  I still have some trouble cycling them (shoulder).  Also, when I got tired, I started my trademark one-step out.  Ugh.  Final time 5:36 (I think).

Wicked excited about tonight.  Jarrod is having a OLY Lifting class at Craic (limited to 10 people) which will be a bunch of drills and stuff.  More about that tomorrow.

photo 5 (1)

 

 

21-15-9

Those numbers are the combination to my heart. Or numbers I just don’t like. Workout was 21-15-9 front squats and push press. Was going to workout today, get my eyelash extensions refilled (yes, I am naturally blessed with short, sparse, and straight lashes), and then get in a car and head to Maine for the night. Didn’t want to go really heavy at all for various reasons, most of which was because of the car ride ahead of me.

Started workout with partner assisted pull-ups and worked out with my friend Kendyl. Love working out with her. Did 5 sets of 3. Shoulder was tight. But it’s not really inflamed anymore so it’s all about doing mobility to get my shoulder back to where it should be as the muscles have all kind of gone to a place of protecting my shoulder and they need to go back to acting normal again. Will take some time. Any who.

Did workout at 55#. Decent weight for what I wanted out of the workout today. That middle 15 is a bitch…always. Time was 4:52. Got to get that engine back in fighting shape.

Off tomorrow, back on Thursday.

Like my new look? I had to shower with goggles today to protect my newly applied lash extension refills. #vanity

20131224-151848.jpg

Just hanging, squatting, and cleaning

#truth #learnwords

#truth #learnwords

Wasn’t really going to work out today because it was deadlifts and burpees.  (1) I have a steadfast rule to not do deadlifts the day before I am about to go on a trip / long car ride and (2) burpees are bad news bears for me – and I didn’t feel like modifying an entire workout.  Boo. Instead, I did the first half of the workout which was essentially build to a heavy hang squat clean and then focused on mobility (ankle) and hip.

95, 115, 125, 135, 145, 150(f)

145# was a PR for me. First time for me when 135# felt effortless. I’ve not done a hang squat clean (hang power clean is 135#) but it’s a PR for any clean for me.  It felt pretty easy.  I tried once for 150 and failed.  Not sure why I failed – I think when I initially picked it up it felt heavy and then I just got into my head about how heavy it felt and it was not going to happen.  In other words, I was being an asshole to myself and sabotaged the lift.

I think I like cats (disregard the mess of bags by the table in the background).  How many cats / cat related items do you see?

I think I like cats (disregard the mess of bags by the table in the background). How many cats / cat related items do you see?

All the rage at the local Whole Foods

All the rage at the local Whole Foods

Florian Visit

Saturday was a rest day.  The gym was closed because Craic had their holiday party the night before.  Stopped in to the party on Friday night after a great dinner with Susie Diesel and Johnny D for a bit.  Everyone was well on their way to a hangover when we arrived.  Then I became violently ill and Susie and I headed back to their house.  Not sure what caused it, but it wasn’t fun. #FridayNight

I’ve been promising my pal, Rico, that I’d drop-in to one of his classes at Crossfit Florian in Norwood.  Susie agreed to join me so we went to their Sunday class – which was a partner WOD.  It was teams of four – 200 thrusters and 200 pull-ups.  If you dropped the bar on the floor 5 burpee penalty for each team member – even during the pull-ups.  I knew I was going to do at least 50 reps of thrusters and thought it would be prudent to go light given my shoulder issues.  We paired with Michelle and Noelle – two Florian members.  Michelle also had shoulder issues and Noelle was brand-spanking new so we went with 45# (Rx was 65#).  Broke it up into 10 reps each and switched off.  Towards the end, Susie and I both did a set of 15 reps.  45# was definitely a little too light for us – but it was a good workout in that we just kept moving and our heart rate up.  Did ring rows instead of pull-ups.  We cruised through, finishing in 17:13.  Went and had fun, which was the goal in the workout.

L-R Me, Michelle, Noelle, Susie

L-R Me, Michelle, Noelle, Susie

photo 2 (10)

Look at those guns! Me and Rico

Grape-Tastic

grape

Seriously, this is one of the best things that has happened to gum in the recent decade. Tastes just like grape Bubbilicious bubble gum. AMAZING.

Day three of getting back at it.

Workout was:

5 Rounds for time
5 Squat Cleans
7 C2B Pullups Ring Rows
14 Double Unders 30 Single Unders

So, I *might* have worn my Lulu shorts inside out today. I *might* not have noticed that they were inside out (attached underpants and all) until I was at the gym for a bit.  Sure they felt like they were on tight and bunching in a weird way.  Yea.  I’m that awesome.

catshorts

Anyway, workout was pretty much as expected.  Trying to stay light-ish weights this first week or so back.  And the weights felt REALLY heavy today.  I built up to 95# in the warm up and the lift felt like it took everything out of me.  Bumped it down to 75# for the workout.  First two rounds were UB and had to break up the final three.  Ring rows are not coming as easy either.  Trying to focus on keeping my scapulae down and my head in a neutral position.  Single unders were fine.  Hoping to work in some DU next week.  Some of the squat cleans felt good, some I felt like I wasn’t pulling enough and leaning back.  Inconsistent – and glad I opted to go with the lighter weight.

Stayed a bit late and did my ankle and shoulder mobility. So. Much. Fun.

 

#Snatch

It’s been a long time, and I am a bit rusty – but I actually did some snatches today in a workout.  It’s been almost a year and a huge milestone for me.  I limited myself at 50% of my former 1RM – which is only 90#, and according to Craig (PT) I should plan on building up by 10% each week for a bit until I can start lifting heavy.  I did mostly squat snatches – so it was kind of cool to do some OHS as well.

They felt good.  Sure, there were times when I was too far forward, but I feel that there was some muscle memory there.  While they felt good, they also were really scary for me whipping the bar up and getting under it.  I don’t want to re-injure my shoulder and when the bar went back my heart skipped a bit each time.  But as long as I focus on good form and keeping my shoulders down (and strengthening) I think I will be OK.  Jarrod did a great skill session and then we kind of had a free-swim portion before the workout.  I originally had planned to switch to cleans in the workout – but Jarrod thought that my snatches looked pretty good and that I could probably stay at 45# and do the workout.  He wasn’t as concerned with the time as he was with the quality of the snatches.  Did the workout and was mixing up power snatches and squat snatches.  Jarrod did a drive-by mid-way through the workout and asked why I wasn’t doing all squat snatches.  I knew I could do them at 45# and that my form was okay and also Jarrod didn’t necessarily want me going for time – so I didn’t have any real reason other than they were scary.  Feel the fear and do it anyway – so I immediately switched to doing all squat snatches and they were NBD.  Didn’t fail once.  Came forward a few times – but I just need to work on my technique.

The workout I did was 21-15-9 snatches (@ 45#) and skull crushers (@15#) with 60 single unders in between.  Hopefully in the next week or so I will start doing double unders again and also burpees and push-ups.  Still having some shoulder stability issue in that position (plank – push forward) so I’m working on that.  I’m also still trying to rest the ankle a bit and I have a ton of daily mobility homework for my ankle and shoulder that I need to be more diligent about. I was also told by the doctor that I really need to wear an ankle brace when working out for the time being (until the ankle is more stable). When I finally went to the doctor yesterday and it’s not a fracture (just a little (lot) too much of elasticity) and I need to work on strengthening them.

As a follow-up to yesterday, banana-giver Cyndi had to do airdyne sprints today.  I wish I had brought a banana for her as her workout looked miserable. Here’s her post about it. #bananasmakeeverythingbetter #notreally #stoptryingtomakebananahappen

Back with Izzy the PT dog.  #totesadorbs

Back with Izzy the PT dog. #totesadorbs

Easing back in…Sure.

After a bit of a delay in Florida, I got back on Tuesday night.  Was determined to get into a workout on Wednesday and despite a restless sleep, got in to the 6:30AM class.  Initially it felt really good to be back 6:30AM with Jarrod and the crew.  And then I did the workout.

The workout, as written was 5 rounds, each for time, of 10 deadlifts and 250m sprint row with 2-3 minutes rest in between.  My hip is still a little out of shape, and rowing seems to make it tighter.  So I knew it was the air dyne for me. I figured I would just do the deadlifts and then do :45 on the airdyne.  But Jarrod had something far more devious in mind.  I could see it in his eyes, and knew from reading his blog, G’s blog, and Callahan’s blog I quickly realized that I was in trouble. He suggested I do airdyne sprints to 15 cals.  I pushed back with 10 cals, but ultimately decided to do it with 15 cals.  I was going light on the deadlifts because I’m trying to strengthen my back / hip and only went with 95# which was the right amount of weight.

The first round seemed easy enough.  I finished in :55 seconds.  I felt good about my decision to do 15 cals.  But before I knew it, round 2 was starting.  :59 seconds.  Round three, I wanted to die.  Like really, really die.  30-40 second airdyne sprints seemed like cruel and unusual punishment.  I mean, Callahan, Jarrod, and G did :15 – :20 sprints.  And had 4 minutes rest in between.  And no deadlifts to do.  (To be fair, they had to do like 12 rounds or something…so I’ll take my workout over that…) Round 3 slowed way down, like 1:13 or something like that.  And then I bumped it down to 10 cals for the last two rounds, but it still managed to take me 1:08 and 1:blah blah blah (I had no idea at this point, I couldn’t even think straight or write anything on my board).  It was terrible.  Also, my blood sugar went really low (thank goodness Cyndi was packing a banana at Craic yesterday)  I laid on the floor for a good 20 minutes at least.  At least I didn’t puke.  #silverlining

So much for easing back into it.  I guess I kind of needed that slap in the face on my first day back to get me into the swing of things.

RAWR!

RAWR!

Still Here

Wanted to get a quick post in to let you 3 readers of this blog to know that I’m still here!  Any by still here, I mean stuck in Florida.  I use the word stuck lightly, as it’s 80 degrees and sunny here today and I get to spend some extra time with my aunt and uncle.  It’s cold and snow covered in Boston.  Originally, because of the storm that came through – my flight was delayed, then delayed some more because they didn’t have a crew to fly us back…and then canceled all together.  By the time all was said and done, my return flight couldn’t happen until Tuesday – so I’m here for an extra 48 hours.  Definitely could be worse situations – and I am choosing to be positive about it.  (Although there were a few tweets I made towards Jetblue – because they did kind of screw us).

Here are some pics from my trip, if you’re following me on Instagram, then you have probably seen most of these already.

Me and Uncle David on Lido Beach

Me and Uncle David on Lido Beach

Pictures of my grandparents - they were so fly

Pictures of my grandparents – they were so fly

Riding an airdyne at their house - didn't ride for long, barefeet and AD scare me.

Riding an airdyne at their house – didn’t ride for long, barefeet and AD scare me.

Holiday decorations in Florida

Holiday decorations in Florida

The original singlet.  My grandfather and the reflection of my iPhone cover with my cat on it...makesa good pair! #artsy

The original singlet. My grandfather and the reflection of my iPhone cover with my cat on it…makesa good pair! #artsy

My uncle has always been a book seller for as long as I can remember.  Whenever I see him, I always get a reading list and then make a pledge to read all the books…and find that I never do.   Visiting him has made me feel a little more voracious about reading.  I used to be, and it fell off in the last 15 years.  I’m going to try to be better about watching less television, being on social media less (ironic as I type this blog), and use that time to read more (goal for 2014 is one book / month).  Books suggestions are welcome. My stretch goal is to start journaling in 2014 (writing, pen to paper).  I think it will be a nice way to get my brain thinking outside of the digital world and give me regularly designated times that I can just focus on me and where I am right now.

Current Reading (as suggested by the Uncle): The Informationist by Taylor Stevens – Heroine based mystery / international intrigue – half way through and hard to put down

informationist