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
Ladies of Craic!
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.
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)
Back Squats Front Squats (increasing)
350m Row Airdyne @90%
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.
Headed into NYC for work. Well, if you call it that 🙂 It’s for the finals of the Infinite Crisis Winter Open that we’ve partnered with MLG on. It’s going to be a lot of fun and we’re broadcasting it live from the MLG Studios Friday and Saturday. My job is pretty awesome – I mean seriously – check out the back of my new business cards:
Went into Craic for the 6:30AM class for the workout. I love the 6:30AM crew. Getting out of bed this morning on the other hand, not so much. It was a strength / skill workout – perfect workout for me before I was about to sit on a train for half the day.
Part A: 5×12 Bench Press (if you got to 12, go up in weight for next round)
Part B: Clean Complex: First pull to knee, clean high pull, full clean
Started out conservative on the bench, Jarrod told us to keep our shoulder blades down and back – pressed against the bench. Definitely an adjustment. Worked out with Michelle, who I’ve been going to the 7:30PM class with lately. Fun with her in the morning class. We did 45, 55, 65, 70, 75. 75 definitely got tough and I barely squeaked out the last rep. Clean complex was … interesting. Not sure what my problem is lately (perhaps it’s been lack of going into Craic) or whatever, but I’m blocking squat cleaning out of my system. Started at 65, 75, 95, 115. Failed once on 115 and got super irritated as there is no good reason why I missed a clean at 115. Then the 2nd and 3rd times I did that weight I did my foot shuffle or starfish thing or didn’t move my feet at all (despite Jarrod telling me to at least half-squat). I just couldn’t squat. My brain wouldn’t let me do it. Bumped the weight down to 75# and did the complex a few times with a squat clean – no problemo. Time to get back to basics, I guess.
Took a selfie today because I noticed that my hair is getting long (remember it’s a goal for 2014!) and thought I’d share my progress:
Getting there! Goal is to not get sick of it and chop it off!
As far as the other #Focus2014:
- Health: Focusing on getting my shoulder better vs. getting to the gym and getting a good workout in. I realize that the two are not mutually exclusive, but I need to prioritize and shoulder better is the priority right now. Doing well with the food stuffs, some little slips here (some candy and one-time french fries) and there – but nothing I’m beating myself up over.
- Organization / Productivity: Inbox Zero still holding strong. Definitely need to watch my To Do folder so that it doesn’t build up. Also, haven’t really tested this when I’m on the road during a weekday – so we shall see how that works out. Keeping with my weekly To Do list.
- Spending: Haven’t bought any clothes / accessories with the exception of the Niko/cat approved belt purchase. Treating myself to a SPA treatment while I’m in NYC this weekend, but I’m using a gift certificate I got from a friend over two years ago to pay for most of it.
- Offline Interests: Struggling with the mindless watching television and being on social media while watching television. Having the phone downstairs instead of by the bed has taken some getting used to, but I like it and feel that I fall asleep easier. About to start The Goldfinch and also reading / working through the Values Factor.
Me and Mr. Hobo. Cutest Black Cat NA
Went to Craic tonight with Niko. Taking advantage of not having a crazy schedule at night right now and going to the night time classes. The great Pistol Pete was coaching and it was a good crowd.
Back Squats Front Squats
*RingRows w/ Bicep Curls
Shoulder did not want anything to do with holding the bar in the back squat position so I did front squats instead. 75, 105, 115, 125, 135. Partnered with Wessmann. Never get to partner with her – she’s a ton of fun. 135 got really tough, but I got the 10 reps. Reps 7-10 were a mental game. Happy to get 10 reps at 135 on my front squat.
Was not allowed (per PT) to do partner assisted pull-ups (or do any hanging from the bar) so I did ring rows. Really just focused on keeping my shoulders down and back. Did really light and fast bicep curls.
Creepy 8 fingered people hanging out at Craic
Canceled my trip to LA for a variety of reasons, but that means I got to work out at Craic on Saturdays…and with Niko 🙂
Despite the previous statement, I actually partnered with Despina instead of Niko today (he partnered with his buddy, Matt) and it was a ton of fun. Haven’t really worked out all week and not really mentally there – but just wanted to keep moving and get a good sweat in. Partnering with Despina is always fun. Love. Her.
15- Box Jumps 24”/20”
Initially was going to do the INT weight at 75#, but thought better of it and did 100#. Did 2 ABMAT push-ups (shoulder) and step-ups (which, essentially the whole class did). The step-ups were supposed to be our “rest” in the workout, but ended up being the worst part. Since I was doing 2 ABMAT push-ups, those were actually the rest. Ended up doing 7+12.
On a side note, went and saw HER today with Niko. Very good film, however it solidified my fear of robots and artificial intelligence. Joaquin Pheonix was magic in this film.
We are going through a heatwave here in the Northeast and…wow…Craic gets HOT. I started sweating as soon as I walked into the gym. The stretching / mobility we did before the workout exhausted me and I was sweating up a storm. The onto the workout, which was kind of a long one.
A1) 10 Push Press – rest 10sec (I subbed in dumb bell skull crushers at 15, 20, 20, 20, 20 per arm)
A2) 10 Deadlifts – rest 2min x 5 – increase the weight on each movement each set (95, 115, 125, 135, 145)
3min AMRAP – rest 2min x3
10 KBS 53/35 (I did Russian swings at 44#)
10 Burpees (I subbed in bench push-ups)
3 / 3 / 3+2
It was really hard to catch my breath in between the AMRAPs and also my arms / shoulders are just weak. Ugh. Glad I got the workout in, but it was a slog.
Short post today. It’s just one of those workout posts. Lots to do.
Addendum to post: so to commemorate how hot it is, I took a picture of the temp from Niko’s car.
I showed the pic to Niko and he said “Stina, why were you driving and taking this pic?!”
To which I replied “I wasn’t! I was in the parking lot!”
To which he responded “Oh really? So why does the speedometer say 30 MPH and the car is in the drive gear?”