#InspirationalQuote

True Inspiration

True Inspiration

With all the inspirational quote internet memes going around, I saw this one and thought that it summed up my life the best right now.  After a hiatus, and a chance to reset while I was traveling for work…I’m back at it at Craic.  Felt good to be back. Even got to wear the majority of my gear 🙂  We did 20 minutes of snatch skill work (well, the class did…) I did 20 minutes of clean work at 65# and it felt HEAVY.  Being away for almost a month hurts!  Then we did 21-15-9 of front squats (the class did OHS) @ 65# and ring rows (as Rx was pull-ups).  I managed to do all of it unbroken and just tried to maintain a slow and steady pace.  Final time was 3:54.  Then I went to PT for my shoulder.  It’s bugging me a ton after being on the road for three weeks.  Izzy was there hanging out, as usual!

Back at it with knee sleeves and lifting shoes!

Back at it with knee sleeves and lifting shoes!

Izzy waiting for her treatment at PT

Izzy waiting for her treatment at PT

Here are a few pics from my adventures while I was traveling.  Lots of fun and now it’s back to reality.

Gracie Bella, my friend's cat. I cuddled her a little too much because I was missing my kitties at home.  She is not impressed.

Gracie Bella, my friend’s cat. I cuddled her a little too much because I was missing my kitties at home. She is not impressed.

View of Mount Hood on the road from Bend to Portland, OR.

View of Mount Hood on the road from Bend to Portland, OR.

Niko, me, and Niko's dad.  He just finished his race at the National Cycling Championships (Masters 65-69).  COLD DAY!

Niko, me, and Niko’s dad. He just finished his race at the National Cycling Championships (Masters 65-69). COLD DAY!

Avocado, mango, cilantro, apple smoothie.  Was a little like liquid guacamole.

Avocado, mango, cilantro, apple smoothie. Was a little like liquid guacamole.

Montage of me at PAX Prime in Seattle, WA  My catwoman shoes are on the right.

Montage of me at PAX Prime in Seattle, WA My catwoman shoes are on the right.

 

Sans-Squats

Busy weekend and didn’t get a workout in.  Started back up today.

I am really tired.  Lots of stuff outside of Craic going on in my life and hard to focus in class today.  Class was poppin’ full of people.  Dizzle was coaching.  The workout was:

A) work to a heavy single Clean + Jerk
B) Take 80% of A and do 5×2
+
5 RFT – 12min cap
Run 200m
10 Power Clean + Jerk

I, obviously, didn’t do the jerk.  For part A: 95, 115, 125, 135f, 135f, 135.  I couldn’t squat clean to save my life.  I’m not sure where the mental block was with me.  There seemed to be some fear of squatting.  The 135 that I did get was a really messy power clean.  I don’t know what my problem was today.  I just couldn’t focus and get out of my own way.  Was awesome to see Callahan PR this morning with a 140# clean and jerk. I then dropped to 110# for part B.

The RX weight for the 5 RFT was 65# so I stuck with that.  Ankle is still a bit wonky so I did 10 cals on the AD.  Jarrod had initially suggested 15 cals, but after the first round, I knew I wouldn’t be able to maintain that and finish under the cap.  It was hot as hell today and I was struggling.  I managed to finish in 10:15.  Went the first 2 rounds UB for the cleans and 3rd and 4th round did it in two sets of 5.  Last round I went UB.  I was toast at the end of this workout.  Blargh.

I wish I could have squat cleaned today.  Not sure what was going on.  Ending on a positive note, here’s an amazeballs video of Kendrick Farris killing it at the 2013 World University Games.

Boat Race

Last night the WoD was posted and Niko was super excited about the workout.  Me, not so much.  It was a benchmark workout called “Boat Race” which is an AMRAP 20 of 500m row and 400 run.  I looked at Niko and said “Yea, I’m not working out tomorrow.”   I have no idea why those words came out of my mouth, as I have not really cherry picked in a long time.  Needless to say, I put out my workout clothes before I went to bed and went into the gym.  I was still a bit worried about my wrist during the row, but knew I could airdyne if the row wasn’t working out. I worked on maintaining a steady pace and got 3+row+100m run in under the time cap.  I hate these types of workouts, but today felt decent, and I was really happy that I managed to get through the entire run / row workout without having to modify.  My wrist was a bit swollen at the end, but it recovered quickly. While I definitely wasn’t the fastest, I did it – and it’s kind of a big milestone for me.

Before the workout, Jarrod had us do a mobility test – 10 minute squat.  Yep.  That’s 10 minutes sitting in the squat position.  Then, we were to stand up and figure out what hurt the most.  It was fairly easy for me to do, and when I stood up – the only part that really bothered me were my ankles – but I managed to shake that off in about 2 minutes 😀

Also, since I was away last week, I wasn’t able to give some shout-outs to my pals, Katie and G, for their recent kick-ass accomplishments.  G won our No Bread Challenge AND placed 8th in a recent competition, making it into the finals.  Here’s a shot of her transformation and a link to her story:

Before…duh!

And phases after. HAWT. (And she has awesome hair…)

And Katie, who’s squat has been haunting her and has been cutting out sugars and such from her diet in the effort to get a six-pack – her work has paid off.  Take a look at her below:

Squat Progression

 

Before and After. Ab-ulous!

#inspiration #abtastic

 

 

Back squats, front squats…every where you squat squat!

Straight forward workout today. Lots of…you guessed it… squats!

7×7 backsquats – about 75% – 80% of your 1RM weight.  I did 145#.  It was nice to not have to pause at the bottom of the squats like last week.  Worked with Kendyl and Leila today.  Love them. I need to work on keeping my knees out when I come up from the back squat.  

The second half of the workout was 10-9-8-7-6-5-4-3-2-1 front squats and for me, ring pulls.  I did 75# for the front squats.  Was able to do entire set unbroken.  Just focused on maintaining a steady, quick pace throughout the entire ladder.  Worked on not using my legs to propel me upward on the ring rows.  Am definitely feeling it in my back muscles and shoulders.  Final time was 7:08.