Don’t Pack While You’re Sleepy

Got back from NYC on Monday afternoon for a work trip and left early this morning (Wednesday) for another work trip to LA. Was going to get some gym workouts in while I was here, however I encountered a small (well, big) hurdle. Was really tired when I packed last night – which resulted in this (as seen with my text messaging with John)

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The sad part is that while I didn’t pack a sports bra, I packed 5, yes 5, cardigan sweaters for my three day trip.

Frustrated

I wrote an email to John yesterday and I think I said that I’m frustrated twice in the same sentence.  Better call the Whambulance because there is going to be a fair amount of complaining and whining in this post.

Whambulance

My shoulder is bugging me a lot.  I don’t know why.  I’m going back to the doctor on March 7th and hoping for more clarity.  Went to Craic with a plan yesterday to do the pull-up work (ring rows, of course), Then, while everyone was doing air dyne sprints, I was going to do 10 minutes of rowing and then 10 minutes of mobility.  After that, the workout with the group, but instead of kettle bell swings, I was going to do weighted step-ups.  Started the row and hip tightened up.  Then my neck tightened up.  Rowed for five minutes and went straight to mobility.  Frustrated.  Then, because my hip was tight and I knew we had a big leg workout tomorrow, I opted to do external rotations (graduated to 7.5 #s – yay!) and bicep curls (graduated to 15 #s – also yay!) instead.

Fast forward to bed time.  Couldn’t find a comfortable position.  Would move, tweak my shoulder, and lay there for a couple of minutes for the pain to dissipate.  Went on like this all night.  Hardly slept – so there was no way I was going to get up this morning at 6:00AM and workout.

Tomorrow, start a week of traveling a bunch (NYC, Los Angeles) – will talk to John about it – but travel is hard on the hip and shoulders – so that will be an interesting week.

When I’m in LA, I’m going to see my friend, interestingly, her last name is Funk.  See, it’s interesting, because I feel like that’s where I am right now.  In a funk.  Get it?  But seriously, her last name is Funk.

On a bright note – I am staying on my nutrition goals and inbox zero is still going strong.

 

Tuesday Morning

Tuesday Morning:

7AMRAP
10- Deadlifts
15-DB PP
10- Toes 2 Bar
15- Box Jumps
Rest 7mins
x2
Int:185/115, PP 26/15

Score: 2+29 / 3+1

Definitely paced a little too much on the first round, but perhaps it gave me reserves to push it a little harder on the 2nd round.  Deadlifts seemed really heavy the first round – struggled.  Jarrod also told the class to not just bend at the knees for the PP and use your hips a bit more.  Totally helped and made them much easier the 2nd time around.

Rest Day today (Wednesday)

Workout was insane and PT doesn’t want me to do high reps fast of anything.  So decided to not do it.  Also had a bunch of other stuff going on.

Any media is good media, right?

Any media is good media, right?

Sneaky

Went to the Crash B Indoor Rowing Championships this weekend, there were 8 ladies from Craic competing – Barb, Kerstin, Denise, Beth, Chanel, Carleen, Nicole, Jackie, and Kelly.  Was awesome to see.  Everyone did great.  I got to coxswain for Denise and Chanel in their heats and it was a ton of fun.  We worked out strategy and approach beforehand and I was half-cheerleader, half-coaching.  They both PR’d their times (almost all the ladies did) – great to see their hard work pay off.  And kudos to them for putting themselves out there and competing like bosses.

Dude was 96 years old and finished in less than 12 minutes #whatsyourexcuse

Dude was 96 years old and finished in less than 12 minutes #whatsyourexcuse

Ladies of Craic!

Ladies of Craic!

Chanel, me, Kerstin, Denise

Chanel, me, Kerstin, Denise

Was going to go to yoga with G. tonight, but she ended up working late and couldn’t make it.  I’m a big bebe and didn’t want to go by myself, so I went into the gym to get a workout in.

Workout:

Pull up Strength Work
4x (3-5 reps) hardest variation possible (I did parallel ring rows – think I might try with my feet on a box / bench next time)
+
5rds
10 Back Squats Front Squats (increasing)
350m Row Airdyne @90%
rest 2-3mins

I did the strength work and then went into the workout.  Wasn’t sure what to do with weight, as hip is feeling kind of tight.  Did some mobility to warm up and that helped a bit.  I did 75, 80, 85, 90, 105 and did between 1:20 and 1:30 on the airdyne.  This was a sneaky workout.  Crept up on you after you were done with the round.  About 10 seconds after each round was over, you felt wrecked.  I took about 4 minutes rest in between.  Probably could have gone heavier with the front squats, but it’s easy to say looking back.  Have to go and get a workout in tomorrow morning.

Friday

Happy Valentine’s Day!

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Morning class, John was still coaching as Dizzle is on daddy duty this week.

Workout:

A1) Deadlifts
Int:3x (4-6) 125, 145, 175

*I think I went too light on these.  They were too easy

A2) Beg:3x (10-12) w/ DB Press (17.5#)
+
Partner Workout
9-6-3
Deadlifts @105#
Handstand holds hold DB press overhead (17.5#)

*Partner 1 Must complete Deads before switching with partner 2
*Partner 2 will be holding a HandStand against the wall while partner 1 is Deadlifting
*Deads can only be completed while the other partner is holding a Hand Stand

Worked out with Leila, we were able to get 4 rounds each in.  Can’t hold overhead with right shoulder (without assistance from my left arm – like if I did it with a barbell) so had some troubles maintaining position on this one.  Just modified a bit and it worked out.

Short post today, but also wanted to post this video of fellow 6:30am-er Eric attempting do to a 165# snatch.  While usually at the gym we have a three rep try rule, Eric was super determined that he was going to get it.  And well, just see what happened.

WINter!

It’s definitely winter here in New England.  Yesterday was a programmed rest day – so I went to PT and had my shoulder worked on and hung out with Izzy the PT dog.

The night before (Tuesday) I hung with some of my Turbine peeps and we tried to play the first round of Mage Knight – a super nerdy table top board game.  SO MUCH FUN.  Since we were all learning, and it’s a long game in general, we only got through one round (day time).  I won that round (just saying…) and therefore am awesome.  I played as Arythea.I won by going all YOLO in a cave in the desert and defeated a monster with my ranged fiery attacks.  I’m telling you because it was the type of deed of which I gained no reputation – and I want everyone to know I murdered that beast! Anyway, this allowed me to get the most points in the round, and I take it as a WIN.

photo 1 (15)

 

Thanks for the nerdy break.  So, anyway … it’s WINter here and stormy.  And we had a big storm come in called Pax.  Yea, serious, PAX.  Like the convention. Only not as fun and not something that I’m tasked with planning for work.  Anywho…

Niko and I were both working from home because of Pax and decided that we would do the workout at home because it was a rowing workout and we own an erg.  It was 6 x 500m row – negative splits.  Little leery about rowing as of late because my hip gets really tight, but wanted to see how it went.  I only ended up getting 2.5 rounds in because my hip got SUPER tight and I also felt like I was going to puke.  Good news is that I learned that I am much more of an efficient rower at the 6 setting on the dampener.  Shoulder and arm felt great when rowing.  My times were 2:06.7 and 2:01.1.  Right as I was beginning the third round, the power went out!  I started my third round in the dark and about 1/2 way through I thought I was going to vomit. Not sure if it was because of the motion and the darkness (I’ve been prone to motion sickness, historically).  Stopped the workout – didn’t feel super broken up about it because John has it listed for me as an optional one anyway. Nice to get a little cardio in.  Niko did the rest of his sets in the dark.  He still ended up getting negative splits and putting up a good final time.

How I started my day.  Too bad I had to do work.  This seemed like a good way to spend it!

How I started my day. Too bad I had to do work. This seemed like a good way to spend a snow day!

Flashlight and a rower!

Flashlight and a rower!

Being at home all day is REALLY hard on the nutrition front, but I stayed strong.  Been a good week (food-wise) for me – trying to do a sugar detox of sorts (no candy or sweets – even for cheat days) for two full weeks.  I wish I could say it was easy.  I JUST WANT SOME REESE’S PIECES!

The body I want  immersed in the candy I crave! #conflicted

The body I want immersed in the candy I crave! #conflicted

 

 

 

 

Insert Generic Title Here

I’d post some stoopid subject like “Back at It” or “Goals” – but I think I’ve done this before and sang a similar tune.

Having said that, I met with John McEvoy last week to set some goals and try to map out a plan.  With the injuries and some other things going on (inside of the gym and out) – I haven’t felt very inspired to go to the gym and get a workout in.  I started cherry picking workouts and only going 2-3 times per week.  I did my mobility and such at home, but haven’t worked out on a consistent basis.  I was lackadaisical with my nutrition as well – haven’t really gained weight – kind of maintaining.

John had a goal setting workshop last week, which is based off John Demartini’s value determination exercise.  I’ve done that a couple of times, but never gone through the next step of re-prioritizing them.  Usually when I do value determination exercise, my areas with the highest values are:

  1. Health
  2. Family / Social
  3. Vocational

But when I went through the second bit of the determination exercises and prioritized based off what I would choose over the other, it actually ended up being:

  1. Family / Social
  2. Vocational
  3. Health

In short, in every choice I make – if there’s a choice between working out and doing something with / for my family or work – I will always choose family or work.  If there is a choice between work and family/friends – I will always choose family and friends.  And the point of this whole process is that prioritization is OK and I need to come to terms with that.

I’m not actually sure where I’m going with this post, but I guess, in short, doing that exercise really helped me when John and I were discussing the appropriate path for me moving forward. We worked together to set some longer term goals (which I’m choosing to keep between John and myself for the time being) and a going forward plan that he and I will work together with to tweak and adjust as we need to.

At a very basic level, part of the day to day plan is:

  • Back to focusing on clean eating and getting a hold back on my nutrition.  I’m really thinking about what I’m eating and why I’m eating it.  Does eating something bad for me in a moment help me achieve my long term goals?  Is it worth slowing down that progress?  Sometimes it will be, sometimes I will find moments of weakness – but I really need to be thinking about WHY I’m eating what I’m eating when I’m eating it.  Have you used eating so many times in a sentence?  #eating
  • I really like classes vs. working out on my own – so John is working with me with the weekly programming (and adjusting that day’s programming so I can participate in class at least three times per week, but still do what I need to do that’s right for me) and also giving me one bit of personal programming to do on my own.
  • I will dedicate one hour in the gym per week solely focused on mobility and recovery.
  • John will be checking in on me (via my blog and drive-bys at the gym) to see if I am staying on track.  I will (as I have always been) be honest in my blog and if he starts seeing a pattern of me missing workouts for no good reason, he’s going to call me out on it.  I need that accountability.

Onto the Workouts

MONDAY

Given the above I started this on Monday and the accountability factor already kicked in.  In a throwback to one of my Focus 2014 items (reading) – I started reading City of Thieves by David Benioff.  One of those reads that I couldn’t put down and I stayed up way too late on Sunday night reading it (subsequently, I finished the book last night). You can read my quick reviews on the books I read here.  Anyway – I fell asleep super late and then had trouble getting up the next Morning.  FUCK.  I had programming to do that day (in class) – and I had no good reason (like a priority value) that I didn’t get up.  So I went to the 7:30PM with Niko and got my workout in, knowing that I had plans on Tuesday night – which meant that I had to go to class less than 12 hours later in the 6:30AM.

  • 5 x 10 Front Squats (95#)
  • 5 x 15 Ring Rows
  • 3 x 15 External Rotations (5#)
  • 3 x 15 bicep curls (10#)

Weight was perfect (legs are sore today).  The last set got heavy.  Turned the FS and the RR into a couplet.  Worked out well.  Did two warm-up rounds at 43# and 75#.  Been doing external rotations consistently and my right shoulder is feeling stronger. Dare I go up to 7.5# next time? Ben also gave me some pointers on head position doing ring rows so my neck didn’t hurt.Since I was semi-participating in class, I also watched some amazing dudes (Matt, Tucker, Niko, and Andy) all get PRs on their back squats.  Was awesome to watch them.  Loved watching Niko get a PR on his back squat of 225# which is essentially 1.5x his body weight. I mean, seriously.  Who is this guy?  I am also totes jelly that he can officially back squat more than me.  (I also know I am totes to old to be using totes jelly).  Tucker, Andy, and Matt all did a great job as well – just really awesome to see them all PR.

TUESDAY

Morning – John was coaching the class!  Which was kind of awesome.

4 rounds

  • 15 DB shoulder to overhead (17.5# / each)
  • 2 minutes on the airdyne

Rest 5 minutes.  I actually rested 4 minutes and about 30 seconds between rounds and it was fine.  I wasn’t doing an all out sprint per my programming – but was definitely at a pace where I “didn’t want to talk to anyone” during – which is what John programmed.  Cherry picking SUCKS in the long term and I learned that the hard way.  Definitely good to get the heart rate pumping, haven’t done that in awhile 🙂

Legs are sore.  Rest day tomorrow, maybe I will get some mobility in.

 

 

 

 

#Nerd Workouts

 

I work on a DC comic video game – and saw these on cubbiemcprude’s tumblr and they were created by Neila Rey (the link is not working at this time, but putting it up here in case it’s just a blip) – I only took the ones that were DC related – they are actually really good at home workouts (or hotel room workouts):
superhero workouts

batman arrow

 

Ice, Ice, Baby

In Philly, my mother-in-law had surgery yesterday (all went well, and all signs look positive for her recovery).  Was hoping to get a few workouts in at Crossfit Delaware Valley, but as the local newswoman just said, “Conditions have just gone from bad to worse.”  There is a pretty considerable ice storm going on right now, so no workout at CFDV for me or the husband.

Catching up on the various blogs of my pals, and came across this great post about rest and recovery from Susie, and it bopped me in the face.  Yep, the post reached out and palm slapped me on the forehead.  It references this post from the Whole 9.  The post has a check list to see if you are under-recovered:

Are you Under-Recovered? Here are a few things to look for:

  • You used to be excited about going to the gym – not so much anymore.
  • Your performance (or lack thereof) is seriously stressing you out, and a poor workout ruins your day.
  • You’ve got chronic muscle soreness after every workout, and/or that lingering “shoulder thing” that just won’t seem to heal.
  • Your sleep pattern has become irregular.
  • Even though you’re in bed for enough hours, you never feel well-rested in the morning.
  • You need a Monster drink or three espressos to get fired up for your training sessions.
  • You crave carbohydrates (sugar!) more than you used to.
  • You’re getting sick a lot, or just can’t seem to kick that cold you picked up.
  • You’re training hard and “eating right” but that little belly just isn’t going away.
  • You’re actually gaining fat, instead of losing it.

I qualify for at least 7 of these or some type of derivation of the above.  I haven’t been training hard, because I am not excited about going to the gym any more.  I haven’t been gaining fat, I’ve pretty much just stayed stagnant in my weight – but I still feel gross.  So when I get back to MA next week, I’m going to start focusing on my recovery.  Here is a list that the article outlined, with my notes in italics about how I’m going to approach it:

  • Being committed to recovery means that sometimes you don’t train hard, even if you really want to, and even if everyone else is doing it (Um, yea.  I need to get out of this mentality and back into the my workout is my workout mentality.  I’m meeting with coach John when I get back to set realistic goals based on my needs and a moving forward plan. I think that this should definitely help)
  • A commitment to recovery may mean that you take ice baths sometimes (So, I am very unlikely (nor am I in a position to) take ice-baths, however, I will be icing my shoulder regularly)
  • It means that when all you want is pizza and a beer, you choose a nutritious meal instead. (I am gluten-free anyway, so pizza and beer aren’t the problem.  I will definitely make a commitment to eat a lot cleaner and cut out some of the crap that I’ve been sneaking in occasionally.  If I have a cheat meal, it will be a planned one)
  • It means that you put away the computer/TV/smartphone/video game and go the heck to sleep(I already charge my iPhone downstairs now at night, so I’m not tempted to use it when I’m in bed.  Need to avoid watching television as I’m trying to fall asleep and read a book instead)
  • It means that you spend some intimate time with your foam roller, lacrosse ball, stick, ice pack, or other self-care tool/torture device. (Need to stick to a mobility plan, much like I would a workout plan.  I’m already pretty good about doing my exercises for my shoulder, but really need to be better than “pretty good”)
  • It may mean that you seek out a reputable practitioner of your preferred therapeutic approach: massage, Rolfing, acupuncture, chiropractic care, naturopathic or functional medicine. (Will continue to see my PT and Nichole regularly.  Will probably make an appointment to get some ART done as well)
  • It might mean that you use your noggin’ and take a pass on a race or competition that really doesn’t matter in the grand scheme of Your Life and Health. (This isn’t an issue for me, as I have no plans to compete anytime soon.  However, I need to get in the mentality that I’m working out to be healthier.  Not working out to PR or max out on weights.  I don’t have to lift heavy to get a good workout in)
  • It might even mean that you revisit your trip down Whole30 lane (While I won’t be doing a Whole30, I will definitely be making a commitment to eating clean-ish (I will still be eating rice) and having planned cheat days (vs. instant gratification))

So there we are.  While I’m at making grand proclamations, here’s where I currently am with my Focus 2014 stuff:

1. HEALTH

Fell back into the instant gratification / cheat mode once the shoulder starting flaring up.  Definitely something I’ve been very cognizant of but haven’t been super motivated to workout, which, I have found in turn, also affects my mentality about food. Good news is that I’m aware of the correlation and am working with my resources on a plan to get back on track in this area.

2. ORGANIZATION / PRODUCTIVITY

Definitely staying on track with this one.  Inbox Zero is still going well, just need to really stop mindlessly checking my email and really work on checking it during fixed times during the day.  Also, keeping up with my weekly to-do list – which is a record for me.  Over a month and still keeping with it.

3. SPENDING

Going great, only non-essential purchase that I made was the below t-shirt – but it was one of those instances where the t-shirt was purr-fect for me (DC comics and Cats?).  It was also only $12 and Niko and the kitties approved it.  I can wear it to workout and also to the various events for Infinite Crisis.

supurr

 

 

4. BOOKS, TELEVISION, AND OFFLINE INTERESTS

I’m good on my book a month goal.  I actually finished the February book on February 2nd 🙂  Granted, I started it when it was January – but that was my third book for January #CountIt so I am keeping a good pace.  I read The Goldfinch by Donna Tartt – it’s all the rage in the literary world right now.  There are huge waiting lists at the library for it and all that jazz.  I think it was a situation where it was so hyped up (like what happens with a movie) that I actually finished reading it and was completely underwhelmed.  I think that with most books, you do have to suspend your belief – but this one made it too hard.  It skirted the line between trying to be realistic and trying to have you suspend your belief and I just ended up in that space in between where I didn’t want to suspend it and I knew that there was no way the series of events that happened would take place.  It felt like the author was trying too hard to tie up the loose ends and connect all the plot points.  Not sure if that makes any sense, but the book wasn’t one that I couldn’t put down or felt the overwhelming need to pick-up and read.  Not one that I would recommend to my friends.

The things that I have gotten better at, but am choosing not to actually follow-through with completely are the following:

  • Only watching television shows that I’ve DVR’d.  This means I’m only watching stuff I want to watch vs. mindlessly watching stuff that’s just on or channel surfing.  If there is nothing on the DVR, I am going to go and read a book, play a video game, or blog.
  • No checking social media while watching television, reading a book, doing work, etc. I will focus on the task at hand. This will also help with (2).

Sometimes I want to come home and watch whatever on the television.  If it’s been a long day at work, I don’t want to use my brain.  Mindlessly doing things is a little bit of recovery for me after a long day or week.  In addition to that, sometimes I will check social media while watching television.  But will not while reading a book or doing work.

BONUS – HAIR

Still haven’t cut my hair yet, still growing it out.  Will perhaps get a trim in March and a new color streak put in there, but other than that – no plans to cut it all off! I also like the length because I found a way to curl it that makes for a good hair day.  Here’s a recent-ish selfie I took of myself with my hair done.  I also used this AWESOME new photo app to make the selfie all artsy-fartsy and stuff.

photo (1)