The Weekend

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I think Wessmann is trying to eat my hair. Will miss Jen and Steve!

Last week was a crazy ass week.  Trip to NYC to the MLG offices, some crazy karaoke in NYC, Jen’s send off party, and a couple days/late nights in the office with a pro-gaming team.  Jen was one of my first friends I made in the 6:30am class and she’s moving to NC with her husband and family this week.  I’ll miss her like crazy.  We had a small send off earlier this week and here’s a pic of some of the gals. (Jen is first row, 2nd in from right).

John posted early Saturday morning that mobility class was Saturday at 8AM.  Was excited to get into mobility after a week of not working out – so I threw my clothes on and drove into the gym.  Got there shortly before 8 and got some funny looks from the advanced class peeps as well as Jarrod.  A couple of other people showed up for mobility, but at 8:10AM and no Coach Ben – I got the sneaking suspicion that mobility class wasn’t happening.  Checked Facebook again and there was a comment that oops, mobility class was 8AM on Sunday.  Definitely irritated as all eff.  I do NOT like going to the gym without a plan (ie. if I go to open gym, I know what workout that I’m going to do before I go.  If I go to class, I know that there will be a class that I’ll have to do – even if i don’t know what the class is).  So I basically did some shoulder exercises and some pull-up work and pissed around for an hour before the 9AM class started.  Didn’t expect to rant this much about it here, but I guess I did.

9AM class was the usual 20 minute burner.  AMRAP 20 – 400m run, 10 KB swings, 10 push-ups, 10 sit-ups.  We started the class with some handstand work.  I got myself into a handstand, but my shoulder / bicep were like “fuck you” and decided to be an asshole for about 2 minutes after my handstand.  Also, I sprained my ankle last week (oops, did I forget to mention that?) so while it felt OK – I opted to replace the 400m run with 2min of air dyne and the push-ups with standing dumb bell rows (per the suggestion of Sara).  Great workout and tried to do all the movements UB.  Love Sara Saturdays.  Super happy for Niko, he was able to get himself up into a handstand twice unassisted.

After class, I went and got my hair done did by the lovely Leila Samara (who is a fellow Craic head).  First time I have gone to her (after hearing raves from friends), and now I’m a loyal customer.  If you live the area, I’d suggest going to see this tress dynamo. She added a bit of an ombré and one streak of bright red.  Kind of loving it.  She also blew it out all fancy.

#SoSerious #carwasntmoving

#SoSerious #carwasntmoving

Hung out with Niko last night – he left for a biz trip early this morning.  He woke up at 4:30AM and so did I.  Since I’m usually the one who travels, I don’t like it when he leaves me at home.  Blargh.  At least I have this video of Dizzle and Jarrod that makes me giggle to keep me company while he’s away.  I put it on a little loop.

Lots of media in this post.  HA.  Last one if a pic of me.  I’ll start with I miss my husband when he travels.  I love him and love spending time with him.  He’s effing awesome.  But there is ONE major thing that I really, really lucked out with.  And that’s that I’m a crazy cat lady who HATES cleaning the kitty litter (or anything having to do with poop or pee in general).  Niko is AMAZING and is on cat little duty all the time (and does so without complaint).  I mean seriously.  Can he be more perfect?  Since he’s gone this week, I have to clean the litter and the smell makes me gag.  This is how I prepare myself for doing it:

Niko says I look like a ninja #lifeasrx

Niko says I look like a ninja #lifeasrx

Old School (am)RAP

Workout was simple enough.  15 minute AMRAP 10 walking lunges, 10 push-ups, 10 sit-ups rest 5 minutes and repeat.  The simple ones are always tough, aren’t they? Luckily, Ben had some 90’s hip hop playing, so that was a good motivator…

montell

I initially scaled to ten  2-abmat push-ups but it was essentially like holding a plank with a small dip and by the times I got to the sit-ups my abs were smoked.  After three rounds, I scaled to five 1-abmat push-ups and it was manageable.  Definitely need to start working the core more, as the sit-ups were what really got me.  Was able to cruise through all the lunges UB and the 5 push-ups UB, but towards the end of the first AMRAP and the entire time through the seconds one, I had to break up the sit-ups a lot.  All in all, I think I did about 170 sit-ups at least.  We’ll see how ab-tastic I feel tomorrow.  Final scores 9+16 / 9+2

 

 

No Cleaning

reasonIn a turn of events, I can’t do cleans for a bit.  My favorite and go-to lift.  But I can do shoulder to overhead (albeit at a light weight – no more than 45 pounds)!  It’s time to let my bicep become less inflamed and the dynamic movement of cleans is a no-no and I have to rest it for at least a week.  But I can do light weight shoulder to overhead which is kind of cool.  So my restrictions flip flopped so to speak.  Workout was:

A1. 5 TnG Power Cleans
A2. 5 Push Press
Build to a max for the above complex

B. 15min AMRAP
Run 400m
10 Deadlifts – you pick the weight
10 Pushups

I subbed 10 from the rack front squats and did 5 45# push presses (instead of cleans and building to a max).  At first, I was just doing 10 45# FS, but the last two sets I went up to 65, then 75.  Push press felt good, nice to start working those movements again.

Then it was the AMRAP.  I told myself that I was only going to do 200m run because I was afraid of my ankles hurting.  But once I started running, I just thought “Just keep running the entire 400 and see how it goes.”  I kept a good pace and even though I knew I’d be the slowest one, I was just happy to be running again.  I ended up being able to do 3+run+9 and ran 400m each time.

Tomorrow night, I’m headed out to see the Acro-Cats.  It’s a cat circus.  I’m not kidding.

http://www.circuscats.com/about.html#.UfAyWI03t8E

Warm Bed to 20 Degrees

Today was my first day back at work and I set my alarm to 6:00am last night so that I could get into Craic.  My alarm went off as planned and I turned it back off and rolled over to go back asleep.  Second day in a row that I had an internal conversation with myself and basically just told myself  “You’re already awake, get the fuck out of bed.”  (I’m mean in the morning, apparently).  It worked, I jumped out of bed, got changed and went to Craic.

Today was 3 rounds of an AMRAP 5 (three minutes of rest between rounds):

  • 5 thrusters
  • 5 chest to bar pull-ups
  • 5 burpees

It was all about pacing, goal was to get the same score all three rounds.  I did 65# front squats instead of the thrusters and and ring rows instead of the chest to bar pull-ups.  My pacing felt good, started out at a good rate and then my goal was to just keep moving the entire time.  Jarrod did a little session on burpees prior to help us optimize them.

My scores were: 4+10 / 4+10 / 4+9 – so bummed I couldn’t get that last rep in for the last round.  Argh!

 

Woke up at 5:45am, turned off my alarm clock with the intention of sleeping in (which was set to go off at 6:00AM).  Instead, I was wide awake – so I got up and ambled into Craic.

Today was an AMRAP 15:

  • 15 kettlebell swings
  • 10 push-ups
  • 15 box jumps

I modified the crap out of this WOD because of my various ailments and limitations:

  • 15 Russian KB swings (35#)
  • 5 box push-ups (doing form the legit way, with my elbows in)
  • 15 box step-ups

My focus (and what Jarrod told us to d0) was to maintain a quick, yet steady, pace the entire time and do most of the movements with little rest in between.  Was able to do this with the KB swings and step-ups, but doing push-ups (even on the box) the legit way is proving quite tough.  It’s hard to unlearn bad form and get muscles working that you usually don’t.   It’s going to be a long slog, but my goal is to do this legit!  Was nice to be able to get through this workout and not feel dizzy.

I think in such a stupor, I put the wrong score up on the whiteboard.  Oopsies.  My final score was actually 7+29.  I was also writing my name up there in a way to spite Jarrod (because he made fun of the line I drew on the board) and wrote my name as a picture of a cat instead of my actual name.

 

Today is my last day at work until after the holidays.  I’m looking forward to some good R&R over the holidays (with workouts sprinkled in there…)

 

 

Help me! I’m Air-Dyning Here!

Today was a fantastic workout.  We did a strength portion, interval, and AMRAP (metcon).  When I read it on the website last night I was both excited and dreading it at the same time. John was coaching this morning and I worked with him to figure out where I should modify given my sprained ankle.  Running was out of the question, as was double unders.  We (and by “We”, I mean JOHN) decided that I would sub the air dyne for both.  I hate the air dyne.  It’s an incredibly efficient workout, but it’s also an instrument of torture.  Also, you look just plain silly while doing it.  My mod wod was as follows:

A) On the min for 10mins
Even – 3 Heavy Power Cleans – drop the weight on each rep
Odd – 7 Ring Dips/ Pushups
rest 3mins

B)Run 400m for time 1:40 on Air Dyne for calories
rest 5mins

C) 12min AMRAP
10 Box Jumps – step down (I stepped up too)
10 Toes to bar/Situps
10 Double Unders 5 cal on Air Dyne

Here’s what the class in front of me looked like mid-AMRAP:

EMOM: I started out with 95# for the EMOM, but John told my pal that he needed to go heavier, because it should be heavy enough that we drop the weight after every rep.  I bumped it up to 115# for the rest of the EMOM and that was just about perfect.  I did regular push-ups and they didn’t bother my shoulder at all.

INTERVAL: Did 1:30 on the air dyne for total calories.  Torture.  The first 30 seconds were great, I cruised through them.  Then it really started hurting for the last minute.  I swear, after this injury stuff is said and done, I’m going to have quads of steel.  I was hoping for at least 20 cals, I ended up getting 34 cals.  My legs were jelly when I got off.

METCON (AMRAP 12): Goal was to get a steady pace in and a good workout.  Not a full sprint, but just some steady hard work.  I was a bit disappointed with my final score.  6+18, but as I dissect it, I think it’s because I was stepping up and stepping down for the box jumps and doing 5 cal on the airdyne.  If I was doing double unders, I could have done a bit more.

Overall, the workout felt great. Having strength and some metcon provided for a really satisfactory workout.  I hope we do more like that.

So, about the No Bread Challenge.  I didn’t really participate at the end, as you saw from my dwindling posts about food and such. I just wasn’t feeling it this challenge.  I didn’t submit my before and after.  I was relatively good staying on the No Bread lifestyle with the occasional treat here and there.  I Craic as a whole has set me up to be more aware about what I’m putting in my body and to live a healthier lifestyle in general.  I managed to maintain my weight, but I definitely have some weight loss goals that I need to work harder towards.  I can’t wait to see who from Craic won.  I think Jay and Nicole have a good fighting chance of winning, but we’ll see.

Testing, Day 4 – 10 Min AMRAP

Today’s test was a 10 minute AMRAP:

  • 10 box jumps
  • 10 pull-ups
  • 10 burpees

Goal going in was to get through at least four rounds.  I scaled the pull-ups (obviously) and did kipping jumping pull-ups, per Jarrod’s suggestion.  Box jumps were standard 20” and burpees were well, burpees.

The time went quickly and I didn’t even hear the music that was playing throughout.  The burpees, as you might have guessed, were the worst part of the workout for me.  Box jumps were essentially no problem, although I did have to step up once or twice. The first time I stepped up is because my friend Leila fell doing one of the jumps and it freaked me out momentarily.  The second time I was just being lazy.

This workout was very tiring, and I’m just plain tired after a long time working out with no rest days.  I didn’t realize last week that this would be a testing week.  I collapsed to the ground when the AMRAP was finished for a solid 2 minutes.  Overall it felt good to be doing some more Metcon stuff, but I am really tired.

Tomorrow is 1RM clean and jerk.  I’m going to take my learnings from Sara’s post (that I posted about earlier today) and take tomorrow as it comes.  Really focus on form and not get disappointed if I don’t meet or exceed my 1RM PR.  I just PR’d on my clean last week, so I’m not expecting to crush it tomorrow.  And if I do, it will be a pleasant surprise.

15 min AMRAP – Run, Snatch, Squat

Back at Craic today.  I took yesterday off to recover from the weekend.  Going to try to go Tuesday, Wednesday, Thursday this week and take Friday off before I go and do Sonia’s Run this Saturday.

Today’s WoD was a 15 minute AMRAP.  Run 200, 10 hang snatches, 10 overhead squats

When I was warming up, my ankle started hurting me and when I was walking across the gym to get a PVC pipe, I felt something snap.  There was no pain, but I definitely didn’t feel stable.  I asked Jarrod what a good replacement was and he suggested I try the Airdyne.  Do 10 calories.  Sounded easy enough.  For those of you who don’t know what an Airdyne is, you can look it up here.  Basically it’s a bike that uses both your hands and feet to move – using almost all your muscles to pedal and pump.  

I did the Rx weight, which was 45.  I knew I could hang snatch that weight no problem and overhead squat it no problem.  I’m trying to challenge myself to do Rx weight whenever possible and not caring so much about the reps, but trying to get through it.  When I told Jarrod that I was thinking that I was going to do Rx, he looked at me as if I was stupid to think that there was even a chance that I wasn’t doing Rx.

My goal was to get at least 4 rounds complete and anything after that would be gravy.  For most, the ones who ran, the run was to be used a rest for your arms.  For me, not so much on the Airdyne.  I have decided that I hate the Airdyne.  Not only do you look like an ass while you’re on it (my friend, John, who is an amazing Crossfitter looks very silly on it…)  but you’re sucking wind the entire time and want to die.  So first round, got off the Airdyne and managed to get through the snatches and OHS unbroken.  It broke down like this:

  1. Airdyne 10 cals, Snatches into OHS unbroken
  2. Airdyne 10 cals, snatches 5-5, dropped bar, OHS unbroken
  3. Airdyne 10 cals, snatches 5-5, dropped bar, OHS unbroken
  4. Airdyne 10 cals, snatches unbroken, dropped bar, OHS unbroken
  5. Airdyne 10 cals, snatches unbroken, dropped bar, OHS unbroken

After I finished the 4th round, I was determined to bang out an entire 5th.  I did the snatches unbroken, dropped the bar with 40 seconds left.  Picked up the bar and banged out the OHS faster than I had the entire workout.  Finished at 14:52 – didn’t have time to get some calories under my belt on the Airdyne.

Final score: 5 rounds

Hard days are the best days

Today’s WoD:

20 minute AMRAP

  • 5 pull-ups
  • 10 push ups
  • 15 overhead squats

I saw it last night and was immediately dreading it.  4 months ago, I would have cherry picked and not shown up.  It didn’t help that there was a 20 minute AMRAP over the weekend, and while I didn’t do that workout (I had a private session with Jarrod at the time) I watched them all suffer through what seemed like an eternity.  I thought that they were almost done and Jarrod let me know that they still had 10 minutes to go and they all looked like they were dying.

Fast forward to today, my last workout before a weekend of rest, while I judge the Garage Games Firebreather Competition at Crossfit New England. Pull-ups are my single biggest goat.  I’m determined to get one dead hang pull up before my Craicaversary.  I decided to do ring rows, as it’s a good strength exercise and it’s a good progression as you move towards being able to do pull-ups.  I was going to just use the trainer barbell, but Jarrod told me to put weight on the bar and challenge myself a bit more.  So I put on two 15# weights for a total of 35#.

Key for these longer workouts was to pace myself.  I started out pretty strong, finishing the first three rounds at about a 1:50 minute / round pace.  But then after that it got a bit slower, edging to 2:00 minute / round and so on. The last two full rounds that I did, I was strong on the OHS for the first 12 reps, but those last three reps were BRUTAL.  The push-ups were OK, there were some rounds that I went unbroken and then some rounds where I broke them into 5 and 5.

 

Final score: 9+13

 

I was totally zonked by the time all was said and done, but feel great about doing this workout – it’s only going to make me stronger, better, faster.

Not so magnificent sevens

Today’s WoD, by all accounts, was one of the toughest ones in awhile.  I am still feeling a bit under the weather, so this was especially tough for me.  

7min AMRAP x 3 – 3min rest in between each
7 Toes to Bar
7 Burpees
7 Air Squats

I did knees to armpits / elbows and did the burpees and air squats with no modification.  The knees to armpits part was the “easiest” part of the workout.  Jarrod worked with me on my kipping awhile ago and it really helped today.  But I did get my first “rip” on my hands.  It’s a tiny one, but a first none-the-less.  

I tried to keep moving throughout the entire WoD.  I was moving slow, but moving.  The three minute rest in between sets went by way too quickly.  I also learned not to drink a lot of water in these rests before you are doing burpees.  I thought that I was going to hurl with all that water sloshing around inside me.

Final Score: 4+20 / 4+10 / 4