How Much Do You Want It?

So Jarrod forwarded me this hour long video of a day in the life of a body builder – which did, well, folow a day in the life of body builder named Kai Green.  While I’m not out to be a professional body builder, the message of the video was clear – if you want something bad enough, and are willing to work for it…it will happen.  Before you read on, this is a pic that John McEvoy took of Jarrod post 13.3.  It’s one of my most fave pics…EVER.

Dizzle and Leif

Dizzle and Leif

One of the best quotes from Kai is in reference to the role and work that YOU are responsible for in achieving YOUR goals:

“This is the work that will produce the desired end result.  Being able to climb in the trenches now, when it’s not convenient, not comfortable.  There is a certain amount of work that we really have to take on ourselves and not expect someone to do for you.  The best coaches, the best supplements, the best company… the best product you can ever have available to you will be of little resource to you if you’re not able to do what work is required of you when it’s time to do it.” 

So simple, so true.  I loved it so much that I watched it over and over again and wrote it down so I could share it with you.

 The next No Bread challenge is starting towards the end of April, and this time they have different divisions.  The division that I’m competing in is the Leaning Out Division, which is described as: “This is the intermediate group.  You can feel your six-pack just beneath some extra fat.  You know you are close.  You may have been through a NO BREAD challenge already.  Chances are you Know what you should and shouldn’t be eating you just need a solid 50 days of discipline to get the results you know you’re capable of.”  Time to put the work in and get closer to my weight loss goals!

Now onto today’s workout.  It’s one of those buggers that sneak up on you.  Strength workout:

A1) Back Squat
RX- 5×5 – same weight
INT- 5×10 – same weight
BEG- 5×15 – same weight

A2) Pick a movement you are currently working on and do 3-10 reps at it.
Options are:
muscle-ups, HSPU, Pullups, pushups, Double Unders, Toes to Bar

I did INT level, as my 1RM is less than 1.5 of my body weight and chose to work on push-ups the legit way for A2.  I got to workout with my friend Lauren (who, along with Gienah and Jayme) got her first muscle-up over the weekend!  I hate trying to figure out what the weight was, and unlike past workouts, Jarrod (who was coaching this morning) advised us to try to use the same weight through all of the rounds vs. increase weight each round.  I looked back at some workouts to figure out what to do for weights.  10 reps at a heavy load is hard!  Checked out a workout I did on 12/13/12, which was 7×7 back squats.  I ended up doing 145# for that, so I thought that would be a good weight to do for this workout.  That turned out to be just enough 🙂  For each set, reps 8,9, and 10 were brutal.  But I used my handy knee sleeves and there was no wear and tear on my knees!  Really happy with that weight, looking back to September, we did the 5×5 benchmark and I was only able to do 125#.  5×10 at 145# is a big jump!  20# more and double the reps!

Going to try my best to stay on track until I leave for vacation in Rome.  In closing of this post, here are some awesome pics that John took while I was judging 13.4 and 13.3.

Jay Condrick photo by John McEvoy

Jay Condrick photo by John McEvoy

Jacob "Grumpy Cat" Burrows

Jacob “Grumpy Cat” Burrows photo by John McEvoy

Jay Condrick photo by John McEvoy

Jay Condrick

Ben Follen

Ben Follen photo by John McEvoy

Everyone’s working on their snatch. I’m cleaning.

No Bread Challenge – Day 24

Everyone was working on their snatch today (after all, it’s Snatch Wednesday!) I knew I wasn’t going to do any overhead movements, so I did cleans instead (per John McEvoy’s suggestion).  We did some skill work – the class did snatch to overhead squats and I did hang squat cleans.

The work out was a EMOM 12 of three hang snatches (I did cleans).  Glen was coaching today and gave me some good things to think about because I was still jumping back slightly.  I’m doing better about staying on my heels and using my hamstrings more.  Glen put a bunch of 2.5# and 5# plates in the middle of the room and told us to add / subtract as we felt like it during the workout.  I did the following for the 12 rounds:

  • 2 rounds @ 75#
  • 2 rounds @ 80#
  • 3 rounds @ 85#
  • 5 rounds @ 90#

Overall felt good.  Shoulder bugged me a tiny bit, but I was careful not to go too heavy for the hang cleans.

Food Yesterday:

  • bacon, eggs
  • chicken salad, veggies
  • kaeli-o-cookie
  • tortilla chips, buffalo chicken dip
  • coconut bar

Shoulder Woes and Mobility with Dizzle

No Bread Challenge – Day 22

After a long day of judging at the Master’s Throwdown, my shoulder, which has been bothering me since Wednesday (well, it’s a 10 year issue – but it’s flaring up) was screaming.  The pain extended down my arm, down my back and was giving me a headache.  I texted Jarrod that night about our session on Sunday and it went the following way:

Stina: Tomorrow request: mobility (since you’re fancy and certified) and deadlifts.  Shoulder is not good.

Jarrod: I’m about to fu** your world up with mobility.  Bring tissues.

As linked above, Jarrod, Glen, and Sara all went to a mobility certification seminar on Saturday.  I knew Jarrod would have some good ways to help me get my shoulder back into working order.  I’ve linked to their blog posts on their time at the mobility cert.

Anyway, he came through with his promise.  I didn’t actually cry, but I told him that I hated him, I wanted him to die multiple times … and I thought I might die during one of them.  I can’t even describe what he did in full detail – but it did consist of him stepping on my arm / shoulder at one point and at another point wrapping this rubber band so tightly around my left arm that I have the broken blood vessels to prove it.  I definitely felt a bit better after all was said and done – but the shoulder is still bothering me A LOT – to the point where I made an appointment with the doctor for Friday 😦  Anything overhead is tricky right now, so I’m trying to stay away from it.  Today, the WoD was double unders and wall balls – so I decided to take a rest day.  (1) Double unders are killing my ankle right now and (2) I didn’t want to press a weighted med ball over my head a bunch of times with my shoulder being the way it was.  After about 20 minutes of mobility (read: torture) we moved on to working on the deadlift.

Deadlift work: It still hasn’t popped in my head where to bend and when to bend, I got a little closer – but it still needs work.   Not a ton to say about it.

Food all weekend was all over the place.  Mostly NO BREAD, but had some treats here and there.  Since I haven’t logged my food all weekend – my memory of what I ate was a little scattered.  I did have 5 french fries and about 1/4 cup of rice on Saturday after the throwdown.  I also had some ekmek, a Greek dessert.  Yesterday, Niko and I went to Sichuan Gourmet II in Framingham and had a no bread lunch (see plate below: green beans, steamed bacon with chili oil and garlic, bamboo shoots with sesame oil)

And then we went on a date night to see Somewhere Between (as an Asian adoptee from Korea who was placed in a white family in Maine…it was a must-see for me).  But first, we went to Hungry Mother and I had a No Bread meal there as well.  Clockwise from the top pork belly with mustard seeds, turnips, pea greens and onion; deviled eggs, sausage, and beet salad; tomato soup with lobster.  DELICIOUS. I did end up having some popcorn at the movies, but it’s a new day and I’m back on track.

l

As mentioned above, my shoulder is feeling like crap which is essentially making my entire left side feel like crap.  I decided that I needed to take today off and hit it hard (well, as hard as I can with a bum shoulder) tomorrow.  I ordered some lacrosse balls on Amazon yesterday to do some mobility stuff for my shoulder at home (exercises that Jarrod gave me).  Then it’s off to the doctor on Friday.  

Barbells for Boobs, Leif and Lily

No Bread Challenge – Day 18

On 11/17/12, I’m participating in a Crossfit event called Amazing Grace.  It raises money for Barbells for Boobs, a breast cancer organization who’s mission is to provide funding through the Mammograms in Action® Grant Program for qualified low income and uninsured men and women who need screening and/or diagnostic procedures in the prevention of breast cancer. If you’re out there reading this blog and can donate any amount towards this cause, it would be appreciated.  Click on the picture or link below to learn more and/or donate.

https://support.barbellsforboobs.org/individual-fundraising/CraicStina

In other news, I got to sleep in today.  It was a rest day for me.  A whole extra 1.5 hours of sleep! Yes! (Although, I think the days I don’t workout, I don’t have as much energy throughout the day).

Yesterday, we had THE Jarrod Dizzle Davis, his wife (Kayla), and their adorable kid (Leif) over to the house to watch the Felix Baumgartner jump.  Of course we had a No Bread-friendly meal! And we didn’t talk about Crossfit 100% of the time. Leif also fell in love with Lily, one of our cats. Here is an adorable picture of them:

Food yesterday:

  • bacon, eggs
  • chicken salad with veggies
  • dark chocolate covered almonds
  • slow cooked salsa chicken, mushroom, and bacon scramble
  • guacamole, bell peppers

Diane Tuesdays

Today we did a broken Diane:

  • 21 deadlifts, 21 HSPU
  • Rest Two Minutes
  • 15 deadlifts, 21 HSPU
  • Rest One Minute
  • 9 deadlifts, 9 HSPU

I did the same weight as I did during testing week (125#).  Form is still shitty on the deadlift.  Instead of feet on a box / mat HSPU modification, I did 20# dumb bell shoulder presses.  Final score was calculated with total time minus the three minutes rest.

The deadlifts were relatively “light” for me and other than a small grip issue, I managed to do them unbroken.  Once I get my form right, I’ll start doing heavier weight.  The shoulder presses were a small challenge.  I could breeze through about 8-9 with no problem and then needed to rest.  John suggested that I go a heavier weight.  The 21’s, I did in 1:48, 15s 1:02, 9s :31 (approximately).  I can’t quite remember my final time – I think it was 6:21 (minus three minutes) it was 3:21.

John McEvoy was coaching it this morning.  He’s one of the co-owners for Craic and the head coach.  I think that they wanted to give Jarrod a break from the mornings.  After looking at my time, he suggested that I go up in weight on the shoulder presses next time I do Diane.

In cool lifting nerdism, check out John’s snatch session with Coach Burgener at his ranch in California.  So jealous!  His form was so incredible in his final lift than it was at the lighter weight in the front of the video.  Here’s his blog post about his time there this past weekend.

Check out the video here:

Food yesterday:

I need to start cutting out more shit because I feel like I am gaining weight, not losing.  ARGH.  This challenge is all about experimenting with my eating habits to set me up for a long term healthier lifestyle.  

Open Gym

No Bread Challenge – Day 14

Today was open gym and Jarrod was away so I made up a workout on my own.  

My left shoulder is still bothering me, but I wanted to work on my snatch skills none the less.  I ended up doing the following:

  • 45# 3×5 snatch balance
  • 45# 3×5 snatch drop
  • 55# 2×5 snatch balance
  • 55# 2×5 snatch drop
  • 65# 5 snatch balance
  • 65# 5 snatch drops (which didn’t happen – my shoulder kind of wouldn’t work)
I’m getting more comfortable at doing the drops and balances up to 55#.  Once I get higher than that, not so much.  Today was a combination of being uncomfortable with 65# and my shoulder was not feeling stable or healthy. If we do overhead squats tomorrow, I might forgo them and do something else.

I ended the workout doing some clean drills, working on driving my elbows forward and loosening my death grip at the top of the clean:

  • 75# 2×5 power cleans
  • 75# 2×5 squat cleans

Overall, everything felt pretty good.  I’m also working on staying on my heels for as long as possible, not bending my arms pre-maturely and staying as close to the body as possible.  75# is heavy enough for me to not pull up too much, but also correct as I’m doing the movement.

Food yesterday (not a perfect day):

  • Leftover scramble
  • Egg salad (with carrots and cilantro) stuffed in bell peppers
  • Handful of veggie chips
  • Some dark chocolate almonds
  • Mexican food – beef, bacon, veggies
  • Mexican black beans
  • Mexican red rice (just about 1/2 cup)
  • Handful tortilla chips

Clean and Jerk Ladder

No Bread Challenge – Day 13

Today (Saturday) is a rest day.  Trying to stick with my “no more than 4 days in a row” regimin. Yesterday was clean and jerk Friday.  We had a special appearance from Coach Glen again and he worked with us on the split jerk.  I need to work on splitting my legs wider for more stability on the jerk.  After we did a 10 minute ladder:

In ten minutes, 1 clean and jerk, 1 pull-up, 2 clean and jerks, 2 pull-ups, and so forth.  See how high you can get in 10 minutes.  

I did the Rx weight for the workout 95# and chose to do jumping pull-ups.  I knew the first couple of rounds were going to be relatively easy and once I got to 4+ that was going to be hard.   My arms and shoulders were tired from the workout I did the night before.  (Doing those back to back workouts – night / morning are proving tough to me!)  I was pretty happy with my final score: 7 even.

Food yesterday:

  • bacon, eggs
  • two scoops chicken salad, veggies
  • hamburger patty
  • handful dark chocolate covered almonds
  • coconut chips
  • steak, balsamic, parmesan cheese, romaine salad
  • sweet potato battered onion rings


Inadvertent Rest Day

No Bread Challenge – Day 11

Last night I went to a really informative running clinic at Charles River Running with the Craic running club.  It went pretty late (until 9:30PM) so I didn’t get home until about 9:45PM and still hadn’t had dinner!  I got home, ate dinner and waited until about 11:00PM to go to bed so that my food had time to settle.  When I got to bed, I couldn’t sleep.  Then the cats started acting up, then Niko had to get up at 1:30AM to do a work release that went until 6:00AM.  I didn’t really get a full sleep last night and couldn’t drag myself out of bed this morning.  Even if I could have, my body wasn’t really in the mood to respond.  Excuses, excuses.  Bottom line, I couldn’t get there.  

The No Bread Challenge has been a little frustrating.  I’ve been eating pretty clean (other than the little treat I gave myself for my birthday dinner) and I haven’t lost any weight.  I know that we shouldn’t worry too much about the scale because we’re building muscle, blah blah blah – but truth is … I need to lose weight.  I’m heavier than I should be even if I was loaded with all muscle.  Perhaps I’m eating one too many chocolate covered almonds or paleo scones.  Anyway, it’s time to reset and see where the next 40 or so days takes me.  Other than my treats, food is fuel.  I need to remember that…

Food yesterday:

  • bacon, eggs
  • handful dark chocolate covered almonds
  • leftover scramble, avocado, veggie chips (x2 – lunch and dinner)

Snatch Wednesdays

No Bread Challenge – Day 10

Yesterday on Craic’s private Facebook group wall, John posted, asking us what our biggest issue was with the snatch.  Overwhelmingly, the response was getting under the bar (and I’m sure you can guess that is what my response was too).  

Today’s workout was strikingly similar to the one that I did with Jarrod on Sunday (minus Junkyard dogs). We spent 10 minutes doing snatch balances (I like that initial dip drive before you drop!).  I started with 45# and my partner and I (Lauren – she’s new to Craic, but has been doing CF for awhile) and did 2×4 @45#.  The last two of each set I did snatch drops to push myself a bit more.  Then we did 2×4 @55#.  Same thing.  The snatch drops are feeling a little less scary (well, at least they were at 55#).

Then we did (or were supposed to do) 7×2 hang snatches, starting at a lower weight and do the last couple of sets at a higher working weight.  I started at 65# and once I was confident in my form, I moved to 75#.  75# was a mixed bag.  Some of them felt really good, I actually think I felt the bar start to float a bit.  Other times I pulled way too early and had to muscle up the bar and another time I fell backwards.  It was graceful!  I didn’t really stick to the 2-2-2-2 rep scheme.

Overall, feeling a tiny bit better about getting under the bar.  My left shoulder is bugging me right now, so I’ve got to keep an eye on that.

Food yesterday:

  • bacon, eggs
  • two scoops chicken salad, veggies from salad bar
  • handful chocolate covered almonds
  • 2 scones (paleo friendly)
  • met bar double burger (no bread), avocado, egg, onions, sweet potato fries

Deadlifts and Shoulder Press

No Bread Challenge – Day 9

Nothing super exciting to report about today’s workout.  It’s to help improve at Diane (October’s Diane Tuesdays):

5 rounds

  • Max effort deadlifts in :20, rest 1:40
  • Max effort shoulder press in :20, rest 1:40

I obviously modified the HSPU part and did 25# shoulder presses instead.  I was going to go with a lower weight as my left shoulder is bothering me, but opted to go with the higher weight.

Deadlifts I did at 125#.  Wanted to go “lighter” so that I could work on my form.  Form tends to fall apart when you’re doing faster / higher reps.  I have to make sure to keep pushing my chest forward and not bend my knees so early.  It’s hard for me to process doing this part of the move.  The shoulder presses got heavy after 8 reps.  I really had to push through the last couple of reps every round.  I really need to work on my shoulder strength.

  1. 10 DL / 10 SP
  2. 10 DL / 10 SP
  3. 10 DL / 11 SP
  4. 10 DL / 10 SP
  5. 11 DL / 10 SP
Final scores: 51 DL / 51 SP. Feeling “meh” about today’s workout.  

Food yesterday:

  • leftover pork rib meat, eggs
  • b.good west side double burger, cauliflower w/cheddar cheese
  • kitchen sink scramble
  • avocado and veggie chips
  • 3 paleo bacon chocolate raisin scones (scattered throughout the day)