Good Morning

Evening classes are not conducive to working out for me.  There are so many things that I would rather do or have to do that enable me to avoid working out. I used to be a hard-core 6:30AM 4x / week (at least) crossfitter.  I needed to have a conversation with myself about starting that back up again.  This means going to bed early, not watching television (while in bed) until all hours of the night (my Switched at Birth marathoning will have to wait…) Woke-up at 5:55am this morning – I spent a good 10 minutes laying there, justifying why I didn’t need to go to the 6:30AM class.  Here are a few of my excuses:

  1. Mable (my cat) wants some extra cuddle time.  I’m not home all the time, and she deserves it.
  2. I’m traveling at the end of the week.  This will ruin my routine – I should just wait until I get back next week to start up.
  3. Today will be a long day at work.  I need the extra rest.
  4. My bed is so comfortable.
  5. Did I mention that Mable wanted to hang out with me?
  6. My ankle hurts.
  7. Good Morning America is about to start and I love Robin Roberts.

Turns out Mable was in the other room not wanting to hang out with me and all the other shit was just noise. I dragged myself out of bed and headed out to workout. Warm up, we did inch worms and my shoulder was bugging me a bit on the half-way push-ups – so needed to modify for Metcon part of the workout.

Small class, Wes (one of the owners) was coaching.  Workout below:

Weightlifting
Snatch High Pull + Snatch (1RM) Snatch Pull Off the Ground – 35#
*high pull to chest
*quick reset after high pull
10min to find max skill work 

Strength
Bench Press (6×3) – 45#
75-80%

Metcon – Score 108
15min AMRAP Ladder
10 Ring Push Ups Wall push-ups
10 Deadlifts – 65#
100m Run
12 Ring Push Ups Wall push-ups
12 Deadlifts – 65#
200m Run
14 Ring Push Ups Wall push-ups
14 Deadlifts – 65#
300m Run
16…16…400..

*Starting at 10 add 2 reps after every run
*Add 100m to every run
*100m = 1rep

Snatch pulls felt good.  Need to engage the hips a bit more. Barbell work means scuffed up legs again.  Good look, right? I think I’ll go a bit heavier next time.  As a policy to keep me from going too crazy with the OLY lifts, I’m limiting myself to the 15# bar for the first month or so while I ease back into it.

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Wasn’t sure how much to go on for the bench press.  45# seemed heavy enough, again, didn’t want to push it.  The Metcon was modified due to the shoulder stuff, but was a great workout.  The run part was … well … me running – so blargh.  Ended up with 108 reps (finished my run just as time ran out on my 18 rep ladder). I forgot how much you engage your hammies and core for deadlifts and your core for the push-ups (even on the wall).  Definitely trying to sit with good posture today as slumping will make for a very unhappy girl tomorrow. Other than being sore from the workout, really glad that I worked out.  I forgot how much a morning workout can set the tone for the day.

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.

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!

Sunday and Monday

Today was a rest day. But here’s Sunday and Monday’s workouts.

Sunday I went to mobility and the kettle bell class.  It kicked my ass (the KB class).  I was able to do all of the movements, at lower weight for some of them.  Each movement was with two bells.

OTM 10 min: Even: 15 Deadlift (24#)  Odd: 10 Racked Squats (24#) – this one hurt my knees at first, so I put on my knee sleeves and all was well with the world 🙂
rest 2min
OTM 10 min: Even: 10 Pushup on Bells (5 ABMAT pushups) Odd: 10 Guerilla Cleans (24#)
rest 2 min
OTM 10 min: Even: 10 Seasaw Press (13# / 18#) Odd: 10 Russian Swings (24#) – I didn’t want to push too heavy on the press, but I got laughed at when I was doing 13#, so I bumped to 18#.  It was a good decision.

Monday started out crap-tastic and it continued for most of the morning.  Set the tone for my day and I wasn’t really looking forward to working out that night (I had planned to go to the 7:30PM class with Niko).  I ended up going, and it was a good thing.  Helped me clear my head and the workout just felt good.

A. 3 Hang Power Clean + 3 Push Press – work to a max of the complex in 15mins

B. 10min AMRAP
7 Deadlifts
7 Push Press
7 Box Jumps

I am still on restriction weight wise but not movement.  Another workout where I didn’t have to modify anything!  The highest weight that I was allowed to do was like 70% of what I think my max was.  I used 120# as a base and didn’t go higher than 85#.  My form felt amazing on both the hang cleans and the push press. I was really happy with it.  No pain.  Plan is to continue to work on perfecting my form before I go for the heavy maxes.

For part B, I opted to go with the BEG weight, which was 45#.  Cycling that many dead lifts and push-presses has been problematic for me and I wanted to be safe.  But the BIG news is that I actually did real box jumps and my ankle felt fine.  I jumped up and stepped down.  It was awesome and the workout was tiring, but it felt great.  Total score is 7+9.  Hip got a little tight on the deadlifts.  They are my least favorite weight lifting movement, hands down.

 

 

 

 

 

Deadlifts and Mobility

I love going to Ben’s class because if time permits, you know you’re going to get a healthy dose of mobility.  My legs have been crushed since Monday’s workout and due to my lack of luck with deadlifts and my lower back in the last months, I was happy to be in his class last night.  Also, I got to workout with Niko – which is always a bonus.

This is us on a boat...not during a workout :)

This is us on a boat…not during a workout 🙂

We did some hamstring stretches with the band (2 minutes on each leg) and then we did the couch stretch (2 minutes each leg).  I normally HATE the couch stretch, but last night made me love it.  It totally helped my legs recover from Monday and I feel loads better today.  We also did some mobility work on our shoulders with the lacrosse ball.  Loved all of it.

Workout was to work to a heavy 2 deadlifts (not RM) in a strict 15 minute time cap.  Then it was a 10 minute EMOM – even minutes were 10 deadlifts, odd minutes were 10 ring rows (HSPU was prescribed, so, yea…ring rows for me).

I wasn’t sure how heavy I was going to be able to go.  My 1RM PR is 245#.  It went as follows: 135, 185, 205, 225, 235, 245, 255f.  I went for 255 and felt my back rounding and I couldn’t lift it without rounding, so I opted to just be happy with the 245.  After all, my old (and it was a messy 1RM PR) was 245# and I just picked it up twice in a row.  I was pretty happy with that number and stopped.

For the EMOM, I initially was going to go with 135, but I know that when cycling deadlifts my form goes to shit and I end up with low back cramping and/or pain.  So I dropped to 115#.  Lucky for me, Niko was initially going to go light and I saw him eyeing my bar (that had the 135#) and suggested we switch.  Turned out to be the best decision for both of us.  Hard workout, but overall great.

In cat related news, these kitties below are currently available and ready for immediate adoption at the Animed Animal Hospital in Dedham, MA.  Spread the word and get these kitties homes!

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Mod Tue Wod

Still feeling a bit under the weather, but wanted to get a workout in.  Emailed Jarrod because the WOD as written was:

A) weighted pullups – 5×3
B) Push Press 5×10 – increasing
+
for time:
50 pushups
50 KBS 53/35

Didn’t know how or what to sub for the first part of the workout.  Jarrod had me do step-in ring rows and deadlifts.  For the pull-ups I did 5 pull-ups instead of 3.

Steps-in: 2.5, 3, 3.5, 4, 4.5,  and deadlifts: 95, 125, 135, 145, 150 I might have gone a bit light on the deads, but since my low back has been bothering me off and on the last couple of weeks, I wanted to focus on some good form.  95, 125, and 135 felt really heavy, but I started to get into my stride at 145 and 150.  The ring rows were a bit challenging as I stepped in more, but I managed to get all five for all the sets.

Was really nervous about the push-up part.  I just got the go ahead to do bench push-ups a couple of days ago and 50 of them seemed daunting.  Got through the first 10 unbroken, then 5, and then it fell apart.  I got to 31 and I just couldn’t do anymore, so I moved onto the kettle bells.  I did Russians and used the 44# bell.  I’m getting comfortable using that weight now for Russians.  I did the first 25 unbroken, then 10, then 8, then 7.  I think my final time was 6:17.  I had a really, really hard time breathing towards the end of the workout and couldn’t seem to catch my breath for a solid 30 minutes after.  My pulse was racing like crazy as well.  I think it’s because I’m sick and not hydrating as much as I should.  I still don’t feel great today, so I’m taking today off.

 

 

Deadlifts on a Muggy Monday

Went in on Monday evening to workout so I could get a workout in with Niko.  Turns out Gienah (the girl who has the legs and arms of my dreams) was working out there for the 7:30PM as well.  We ended up pairing up together to build to a heavy 3 reps (touch and go).  We started out doing a few sets at 135, and then went 165, 195, 215, and then 225.  My wrist is bad on my left hand and my grip started to give out.  Ben came by and said for the last set I was rounding just a tad – so something to look out for. Was great to workout with G.  Then we started the workout and I did sit-ups instead of burpees.  My PT told me to take a break from doing burpees, as it causes unstable impact or something like that.  I also can’t do shoulder to overhead or really anything above my shoulders.  Also, if I’m doing cleans and start to feel strains on my shoulders I need to just tread lightly with that.

Anyway, it was :30 deadlifts and then :30 sit-ups with 3:00 rest x5.  I was a little nervous about this since the disasterous deadlift workout last week.  I took the first set really slow and ended up with a round score of 25. I think I only did like 10 or 11 deadlifts.  Then, between rounds, Ben reminded everyone to “use (our) legs!” and something just clicked.  It was another one of those Oprah A-Ha Moments, where I used my legs and not my mid section to do the lift and miraculously, the lifts became so much easier and so much less stress on my low back.  It felt kind of awesome.  The weight I ended up doing for this portion was 145 (which is 1.5 pounds shy of the 65% we were supposed to do).

Also, I found this on the internets and thought it was hilarious.  I must admit, I’ve bought a few Puma shirts in my day solely because there are cats on them.

I think I may try this at home :)

I think I may try this at home 🙂

Also, Brian Spangle, the boss man this weekend at the LifeasRx tent came to Craic and got a WOD in.  I am also wearing my awesome new t-shirt.  I wish I didn’t look like such a hot mess (see headband placement and ps. I have no idea what’s going on with my hair) … but it was a photo taken when I was actually a hot mess. (See my awesome socks too!)

So my headband started to go up on my head.  I think it looks like a headband crown #lifeasrx

So my headband started to go up on my head. I think it looks like a headband crown #lifeasrx

Not working out today.  Had a PT appointment this morning and then I have an appointment this evening.  No time, but still getting some good recovery work in.  I love the muscle stim machine.  It’s awesome.  He also gives me the remote so I can control its intensity.  Crank that shit all the way up, yo!

All the stimulation I want!

All the stimulation I want!

Deadlift Disaster

Went to the 7:30PM class with Niko.

It was 5-5-5-5-5 at increasing weight.  Clean pulls.  I ended up doing 95, 115, 135, 145, 165.  The heavier it got, the better I got at pulling fast at the top of the knee.

Then there was a metcon set:

1min to complete
10 Deadlift – you pick the weight
10 box jumps
rest 1min
x8

I made the mistake of looking at the board of what the other women did and went out way too ambitious at 155#.  Sets 1-5 were fine, they got heavy, but I managed to get through them.  Then in set 6, my back cramped up and I couldn’t string two together.  I had to stop in the middle of the set and take 10 pounds off and I still couldn’t do it.  I was a hot mess.  Then for set 7, I managed (barely) to string all the deadlifts together at 145.  Set 8, I had to break them up into 5, 3, 2 and wasn’t able to finish my step-ups.  (I did the first set as box jumps, but the impact on my ankle wasn’t so nice…)

Overall, the workout was a disaster.  Luckily, Ben was the coach last night and he gave me some good stretches so I’m not as sore as I thought I was this morning.  I’ve not been sleeping well, so I didn’t go to class this morning.  Not really an excuse, that’s just what it is.

 

 

 

Deadlifts and an AMRAP

Quick post today, lots of meetings and stuff.

Today’s workout was a good one.  Build to a heavy 5 reps (not necessarily your 5RM) deadlifts in 20 minutes and then an AMRAP 8: 8 KB Swings at 35#, 10 sit-ups, 8 Deadlifts at 95#

Got to 205#, could have probably gone heavier, but my wrist was not having any of it at the 4th and 5th rep at 205.  Overall, I’m happy with that as I wasn’t going for my 5RM, just going heavy!

The AMRAP was tough.  It’s a lot of collapsing your body, which made it hard for me to breathe.  I think I went out too fast and ended up getting gassed at the end (despite John’s warning about going out too fast…)  I think my score was 6+11.  I’m sure my abs will start feeling this tomorrow (my hamstrings and glutes already do).

My friend Dani posted this today on FB and it was really good timing.  I needed this today.

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Also, just because we all need to see a little bacon during the day.

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Deadlifts and Dips

Today was a strength workout.  Perfect way to get back into working out, as I can’t really do a lot of cardio right now as I can’t breathe through my nose and heavy breathing makes me break into coughing fits.

It was great to get back into the gym and just be moving around a bit.  The warm up exhausted me.  I didn’t go all out on the workout for reasons that are probably obvious considering the amount of whining about being sick I’ve been doing.  Anyway the workout was:

A1) TnG Deadlift 10-8-6-4-2 – rest 10sec
A2) Muscle Ups, Pullups, Dips (pick one)

B) 3×15 DB external rotations L+R

So basically, 10 deadlifts and then pull-up and dip work; 8 deadlifts and then pull-up and dip work; and so forth.  John was the coach this morning.  He told us to increase weight each set.  I started out really light. Then we worked on pull-ups and dips with a partner “supporting” us.  I worked with my friend Lauren who is SUPER AMAZING at pull-ups and gymnastics skills.  Here’s what “support” partnering is (taken from the Craic main site last night):

“Recently we’ve had a lot of success in helping people get stronger at pullups through the use of having a partner spot you. Sometimes negatives are too challenging and the jump between resistance bands can sometimes be too easy or too hard. By having a partner help you through the sticking point of the exercise they are able to give you just enough resistance to help you complete each rep. This is just another one of the many techniques that we include in our program to help our clients get to the next level with their training.”

This was my first time back on the pull-up bar in over two months, so I was a bit weary about it.  But I managed to squeak out two supported pull-ups and two assisted dips (barely).  My right shoulder felt shitty after the dips – I think it’s because it’s been compensating for my left shoulder.  Need to stay away from bar dips for a bit until I even out my shoulder strength.

Weight scheme for deadlifts were fairly light for me: 115#, 145#, 175#, 195#, 215#.  I stood there deciding for the last set whether or not I had it in me to do 215# instead of 205#.  John told me to take in the spirit of the Crossfit Las Vegas t-shirt I was wearing and take the gamble and go big.  It was a tough 2 reps, but I did it 🙂

Then I did my external rotations and voila … first workout back in the books.