ok - Matt and I have a subscription to BTWB and it’s pretty good at tracking. I’m going to stick with it since he renewed our membership and it helps me measure my output (and laziness - ha!). I’ll also keep blogging... but it’s too much to post to the CFC blog, this one, and BTWB so I’ll try to post daily on BTWB, post once weekly here, and hope for the best. Here’s the link:
http://beyondthewhiteboard.com/members/12929
Diet
all of my intake has been paleo this week except for my cheat day on thursday, although I still need to structure it better (measure, caloric tracking, time, etc) as well as minimize the sugar I’m consuming.
cheat day consisted of D&D holes, croissant with bacon/cheese/egg, has browns, a scoop of ice cream, and a quarter pounder meal. it wasn’t as epic as other days, but certainly made me feel sick later and is probably clogging the hell out of my arteries... ugh
ok, so I have an addiction to dried cherries (among other things), but now that I’m up to 135# and am struggling to jerk 22% less than my PR, my inner athlete isn’t tolerating my inner lazy ass any more... plus my little pooch, although funny after being too skinny all summer, isn’t that funny any more... I’m also afraid of what my cholesterol looks like after 6 months of inconsistent eating.
Mon 3/14
4 Rounds
A1 – 5 deadhang pull-ups
WOD: 5 Rounds of (12 min cap)
10 Deadlifts (45% of 1RM @ 125#)
15 Wall Balls (14#)
20 Box Jumps (21”)
tweaked my shoulder during warmup and pullups, so i did ashtanga yoga today instead (about 90 min). looks like great fun so I will try to makeup on friday.
Tue 3/15
Jerk 1-1-1-1-1
Then 1 mile @ 8:12
Which is only :15 faster than my 5k PR pace?!? It felt ok, but I’m not convinced I really pushed myself? (or I’m just SLOW!) Well, at least I’m consistent? :) Should add that to my growing suck-list.
Will makeup Jerks in the morning so Matt can watch. shoulder is still annoying
Wed 3/16
Jerk 1-1-1-1-1 (makeup)
@ home this morning: 95-105-115-125-135
love love love jerks, but still need to work work work on getting under the bar faster. wanted to keep going and am roughly 22% away from my PR, but i still have 14.5 months
CrossFit Games Open 11.1 @ 4.4 rounds
10:00 AMRAP
30 Double-unders
15 Power snatches @ 55# (Rx'd)
OMG. That hurt. Doubleunders totally saved me - broke 1-2x max per round. Power snatches were slow, but steady + consistent. Last round, I mixed up the order. Good stuff - I rate it level 2 fun.
Thu 3/17
ashtanga yoga (90 min). full primary series.
yesterday’s WOD hard-boiled my shoulder - it now has radiating/shooting pain down the arm. very knotty just below the left scapula and uncomfortable. the pain definitely showed in my ROM during some of my more advanced standing and inversion postures but I was able to breathe through most of it. (and for those of you interested, I practise ujjayi breathing techniques. michael grady wrote a good article about it here:
http://www.himalayaninstitute.org/yi/Article.aspx?id=550 and here’s a decent definition of it at wikipedia:
http://en.wikipedia.org/wiki/Ujjayi_breath)
Fri 3/18
ashtanga yoga (90 min). abbreviated primary series.
pain pain pain. shoulder still has distal pain radiation in left arm. ROLLING rolling golf ball helps, but I need to see chiro asap. yoga helped but I think I’ll just exasperate whatever this is if I try to makeup monday’s WOD. kinda pissed because it looks like good fun and my head seems to be getting back in the game.
Gonna re-work my training plan too. I didn’t think about recovery or incorporate yoga into it at all. I take yoga for granted because I practise almost daily and treat it as more of a personal prayer/meditation activity than a physically therapeutic application... if not for yoga, I wouldn’t be able to do a myriad of CF movements like l-sits, handstands, shoulderstands, etc...
on the road WOD … ugh … it’s like maintenance rather than progress … i really miss the box and my peeps … it’s just not the same, really …
