Sunday 5/15: Paleo Challenge Day 0 ... Planning & Mentally Preparing

Ok, I gotta come clean. I kept oscillating between starting the Paleo challenge Saturday, Sunday, or Monday and messed myself up. Gotta come clean - I had feta cheese in my omelet, hashbrowns, and a bagel during brunch with the gang today. So I guess I have to start the challenge on Monday after all.

Ugh. I let peer pressure get to me and realise how impressionable I can be ... where once I was a leader now a follower be...

Also, one of the coaches busted me on FB ... sheesh. I deserved that too.

I was going to post a photo of said brunch, but I also promised Elisabeth that I wouldn’t post naughty foods until the end of regionals. BTW, not that it makes it ok, but she was at brunch too!

Anyway, I made up a workout from last week.

Pre-WOD:
3×10 GHD + little ab wheel thingy of pain
50 double-unders

WOD: Made up Wednesday’s @ 8:46

2 Rounds @ 8:46
15 Deadlift (75)
15 Push-ups
10 Power Clean (75)
10 Burpees
5 Power Snatch (75)
5 Handstand Push-ups

Post-WOD:
10 deadhangs (3-3-3-1)
(#?) double-unders and yappy hallow ring fun ... I just love the CFC gang because they tolerate my silliness

I really scaled down weight (75#) and HSPUs were reduced to 2-sec handstands, but I’m glad my snatches went unbroken, I maintained ROM integrity, and that I kept breaks really short when I took one. I can’t say how much I appreciate other CF’ers pushing me to stay consistent. I wonder if they’ll ever know what kind of pathetic slob I’d be if left to my own devices... seriously, if it weren’t for climbing and my love for the outdoors, I’d be well on my way to becoming morbidly obese with all kinds of health issues like the rest of my family.

... keep calm and carry on ...

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ranking from 1-10 today...

sleep: 9  (a full 8+ hours!)
diet: 4 (I blew it with brunch)
health: 6 (allergies?!?!)
recovery: 7 (stiff, but not sore)
physical energy: 8 (really felt great after WOD and hanging with the CFC gang)
mental energy: 8 (see above)
stress: 6

Mon 3/14 - Fri 3/18

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...

2009 09 29 WOD: Back on track

Overhead squats: 43-53-63lbs

7 Rounds Metcon 10:28
- 3 Power snatch: RX 55 lbs
- 6 Ring dips: blue band
- 9 Wall ball: First 2 rnds 12 lbs, then last 3 rnds 8lbs

2009 09 11: 9/11 Hero WOD

“Randy”

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6, 2008 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.

75 power snatches: 7:38 @ 40#

i thought, “oh, i can totally do this”. it’ll be tough, but i can power through – no problem.

oh, i was so wrong … it’s the next day, my arms are still shaking, and i’m sore all over. ALL OVER.

it’ll be interesting to see how my body reacts to DT tomorrow now that i’m “randy-roadkill”

2009 09 05 WOD: “The 800m Sandwich”

Technically, this is my PR @ 17:14

… but then again, everything is a PR since I just started
Much room to improve. Had to sub run with 800m row since IT band is still zingy. Today’s form was better – was hoping to redeem Wednesday’s crap attempt. Goal is to balance good time, form, and weight.

Warm up:
* 30 pushups
* 30 butterfly situps
* Footwork drills
* Burgener Warmup

WOD:
800m Run before + after 3 rounds of:
* 30 Squats @ 35#
* 10 Power Snatches @ 55#