butt hurt

For the record, my butt actually hurts (thanks RDLs), but this more refers to the fact that I am so freaking butt hurt that I still can't get a muscle up. I could go on and on, but I've made a conscious decision to just get over it. Whining and being salty isn't going to help me...it's just going to hinder me. So I'm dropping all the judgements I have for myself (and others) and going to try to ignore all the shit others blow me...because I know that I'm trying...and that's all that matters. Until I finally get one and then dance around the gym (probably crying tears of joy).

My workout was OK today.
SHE
A1. Press @ 12X2; 3-5 x 4; rest 20 sec
85#; 4/4/3/3. This was tough, but I got it done. The kicker is, I was too busy being salty about muscle ups to realize this was a TEN POUND PR. Dear universe, you made your point. I'm done moping. It's annoying.
A2. AMRAP "elbows in" push ups @ 1010; rest 20 sec
13/11/10/10; I stopped as soon as I felt myself wobbling or my elbows bowing out. I feel like I could have done more but didn't want to sacrifice form.
A3. KBS tough Russian x 15; rest 2 min x 4
1.5pood/1.5 pood/2 pood/2pood. Should have done 2 pood to start. whoops.
B. RDL @ 2010; 10-15 x 3; rest 1 min
135#; 12/10/10. This one time, I totally forgot about RDLs until after the metcon. whoops. 135 was heavy for this many reps. My butt is hurt (literally. hahahahahah. ok I'm not funny)
+
3 sets:
10 T2B
10 ring push ups
10 no pushup burpee box jumps - 20"
10 sec HS hold against wall
rest 1 min
killed the push ups, killed the box jumps, super killed the HS hold...did not kill T2B. I need to work on my kip and stringing them together. Paul helped me work on it a little bit after. blah blah added to the list blah blah


Ate a lot today. I've hit a brick wall and am literally too lazy to type anymore. But big news. 2112 calories, 226 carbs, 137 protein. HOLY BALLS I WIN I WIN I WIN

tuck furkish get ups

holy meltdown today. I don't even know what happened, but today the turkish get ups won. I was super looking forward to working out after helping out with a fireman/policeman/emt crossfit competition this morning, and it started pretty well....and then exploded.

A. PS TnG tech work - 10 min 
worked with a 65# bar for a while. really tried to sweep the bar in and stay back. Added up to 85# for a bit...then back to 65#. 10 minutes seemed to short to really get some solid tech work it...but overall I'm ok with it.

B. Rope Climb tech work - 10 min
really focused on my foot placement, and trying to almost worm my way up the rope (think Annie Thorisdotti). Using my lower body, I was able to power up the rope in about 2.5 powerful drives. Need to work on the descent actually...

C. Wtd Chin Up - build to a 1RM in max 5 attempts
15#/25#/36# (1 pood)/41#/43.5#. This is a huge PR. Pretty sure I've never EVER done more than 15#...I'm actually incredibly proud of this, however I let it get overshadowed by the ass beating I got from the turkish get ups.

D. TGU - 100 for time - 1pd 20#- alt arms/rep at bottom
27:07 I don't know what happened, or what triggered this, but I had a huge meltdown before and during this workout. I started with one pood...which was too heavy for this many reps...and then I was doing it wrong...and then people were giving me shit...so by the time Joey actually tried to help by correcting me, I just lost it. I think I was frustrated....who knows..I'm an emotional wreck sometimes. So after I cried in the bathroom...and then took a walk and cried somemore...and then stared at a 20# KB for a while...I set the clock and embarked on 100 freaking turkish get ups. 27 some off minutes later, I was done. I think I got over my anger...and go re-upset maybe three different times during this workout. It was a mindfuck. And not easy. Towards the end I fell into a groove though and knocked it out. I just get trying to picture James telling us to drop judgment...and that nobody really gives a shit what I do. It helped. Ben told me that he was proud of me later...I'm not proud of how I handled that at all. I need to work on "locking it up" and not let my emotions get the best of me. 

Food was weird today:
1: fritatta and banana
2: quest bar
3: banana and shake (post wod)
4: seafood cobb salad @ pearlz
5: almond milke and greek yogurt froyo (celebratory-go dawgs)
6: 4 meatballs and paleo muffin
 

gymnasty

Woke up ready to work. Checked the WOD and was super excited because I LOVE DEAD HANGS TO INVERTED. Literally, I do those when I'm having a terrible day and want to do something fun on the rings.

A. Clean and Jerk - build to a tough single with perfect form in 12 min - NOT a 1RM effort
135#. Cleaned 140# but bailed on the jerk. This is a perfect example of where I'm still learning my body. I'm not exactly sure how to differentiate between a tough single and a 1RM. Pretty sure I could have jerked 140# if I tried...
B1. Bench Press @ 30X1; 3-6 x 3; rest 20 sec
6x85#/6x95#/4x100#. These felt good. I started to wobble on the 100#, so I stopped at 4.
B2. AMRAP Ring Push Ups in 30 sec x 3; rest 20 sec
12/13/11. meh, these were ok I guess? I remember a not so distant time, where I couldn't even do one ring push up....
B3. Heavy Russian Swings x 15; rest 3 min x 3
1.5 pood. Prob should have tried 2 pood. shit.
+
for time:
15 DH2I
10 wall walks
5 K bike (AD)
14:58. LOVE DH2I. LOVE LOVE LOVE. I got 13 unbroken. Then my shoulders said seeya, so I had to drop, shake it out, and get back up there. My last 2 were sketchy. The wall walks made my shoulders SCREAM. Need to work on pacing myself on the AD; wasn't really sure how fast/slow to go...
and then I got peer pressured into trying muscle ups again. SPOILER ALERT: did not get one. However I'm getting closer and closer. Muscleup, you will be mine.


FOOD
1: chia pudding w/banana
trying to eat less pre-workout to avoid feeling gross
2: 3 gatorade chews, coconut water, bsn syntha6 shake
ate the chews during my workout because my tumbly was rumbly. shake and coconut water were post workout
3: Sweet potato and grass fed burger
4: 2 slices mexican frittata, paleo muffin, sunbutter
epic meal. I capitalize on hunger to get max calories...this is a weird outlook.
5: quest bar
snack during work
6: two hot dogs...and then a quest bar when I got home
gross I know...but it was after the game and I was starving. Plus...protein? Guess I worked up an appetite on the sidelines

struggle city

I've felt exhausted all day. Definitely thankful that today was a rest day, because I really haven't had energy for much of anything today.

Hit 1963 calories today; 148 carbs, 134 protein...Still not where I'm supposed to be...I feel like all I've done today is eat...I'm uncomfortably full....and I still am afraid of getting fat (dumb I know, I'm irrational..)

1) Mexican Frittata + 2 paleo muffins
2) Quest Bar
3) meat balls + baby bell peppers + guac
4) apple + 2 egg whites + 2 eggs
5) sweet potato, burger patty, egg whites
6) smoothies with banana, whey, sunbutter, and almond milk

My attitude stinks. Gotta turn it around so I can wake up and do some major work at the gym tomorrow.

I accidentally PRed

Today I 20# PRed on my deadlift. DL were not programmed at all....I was just being a douche and asking Vinnie if I could warm up with his bar. After telling him that I didn't think I could even deadlift it, he said I could...so I tried...and boom; 225# deadlift. I told Ben, who just told me that he expected 285#. COOL.  Anyhow, rough workout today. Blew my shoulders UP with the wall walks....and then since rest day is tomorrow, I was allowed to work on other stuff....so operation muscle up was in full force (note: this was after I tried some strict weighted pullups (10#) and got yelled at).

10 min AMRAP @ 80%:
amrap CTB pull ups
FLR on rings - 45 sec accumulation
rest 5 min active
7 full round + 2 C2B. Strict C2B (5/3/3/3/3/2/2). My body was not feeling kipping today. I literally got more strict C2B than I did kipping. So I did those bad boys strict and felt elite and shit. Not really....3 is kind of pathetic. Whatevs. Lots of room for improvement. I always underestimate FLR. They were hard. I didn't have to break until the last few rounds though.
for time:
15 wall walks
25 HR push ups
35 bent over db rows - 25#/h
25 HR push ups
15 wall walks
10:05
Today I found out that I've been doing wall walks wrong my entire crossfit career. I no longer think they're easy. The first 15 torched my shoulders..the HR pushups really weren't tooooo bad..I mean they were hard, but I broke them up into 10-10-5 and it was fine. The rows were questionable. Sometimes I think I'm good at them..other times not so much. The last wall walks sucked. I had to break them up into 5s (sometimes less)...but I got them done. yay. completion. One thing about training by myself is that I've had to become my own cheerleader. Probs not a bad thing...
+
Muscle up skill work
This is infuriating to me. I can do transitions until I'm blue in the face, but once I get on the rings....no dice. I do think I made some progress today with my hips. Melissa gave me some good cues, so I really have to focus on tightening my butt and keeping my toes down. I'm getting closer but not there yet. There was one attempt where I thrusted so violently (hee hee hee) that I launched myself into the air...actually had time to think about how long I was airborn...and then had to tuck and roll. Progress? yeah, let's call it that. Then I did these muscle up thingies on the cable machine under the watchful eye of big papa paul...which were killer. I now have to do those 3x/week.

Minus the vault and floor routine comments...this pretty much sums up my feelings about the gymnastics skills we do...

Also, big news in the food world...I finally went over 2000 calories! annnnd I managed to consume about 150 grams of protein today (thanks to the TWO burger patties I just wolfed down).
1: Fritatta and paleo muffin
2: Protein shake (post workout)
 I knowwww I should consume more carbs, but I was just not feeling food at all. The shake was all I could handle
3: 4 meatballs + sweet potato and sunbutter
4: chia pudding
threw a banana in for some extra carbs
5: quest bar, almonds, and an apple
snacked on these at work...went WAY longer than anticipated and I got very hangry
6: 2 grass fed angus burger patties and baby carrots
my appetite finally caught up with me; was only planning on eating 1 burger and making the rest for later this week...and then I thought I'd eat 1.5....and then before I knew it 2 were gone. Whoops.
2315 calories, 137 carbs, 145 protein! hooooorayyyyy***never in my wildest dreams would I think that I would ever celebrate eating this much..
 

9-3-13

No fun title today. Too tired to be creative. I have to say, Tuesday is my least favorite workout day; I have class THEN work THEN I have to get amped to workout. Actually...getting amped isn't the issue, my body just feels more tired..go figure.
WORKOUT
 A. RDL with straps below knee @ 30X1; 3-5 x 5; rest 2 min
135x5/145x5/155x5/165*x5/175*x4
No straps, and I had to mix grip the last two sets because I ripped a callus off my right hand. wah. I guess these were ok. They felt good...I just really don't know what to compare them to. At one point my 1RM deadlift was 185...then I randomly tried 205 one day and go that...so 175 for 4? Who knows. I'd be curious to see what my deadlift max is now...
B. Wtd Dips @ 21X1; 2-3 x 5; rest 90 sec
10#x3/15#x3/20#x3/25#x2/25#x2
I shocked myself on this. I really thought I was pushing it with a ten pound weight...and then I was able to throw a fiver on there....and got up to 25# of added weight. Then someone asked me if I could do a muscle up yet and my ego deflated. rude.
+
Row 75 sec @ 95% effort
rest walk 4:15 b/t sets x 4
338/325/322/320. Until the row, I was surprised at how great my legs felt. Then my quads exploded. I started off strong on the erg, but couldn't maintain it. Rowing is definitely a skill I need to work on...I need to see if I can con someone into helping me with my form; I just don't think I'm doing it quite right.

After this workout I was straight toasted. I'm so tired right now, that I could probably go to bed very soon and sleep through the night...I may just do that. Now onto the things I put in my mouth today...
1) Caramelized Onion Fritatta + Paleo Blueberry Muffin
wasn't hungry...ate breakfast anyhow
2) Toasted coconut almonds and an orange
super hungry after my first class. this hit the spot.
3) shredded chicken and bacon + baby bell peppers +guac + pear, kiwi, and spinach babyfood puree
RAVENOUS circa 11:40. Ate all this while driving the work...it was impressive. The pear, kiwi, spinach babyfood was nowhere near as delicious as the beet, banana, blueberry variety. lesson learned...never again.
4) quest bar (30 min pre workout) 
hungry after work. love me some quest bars.
5) medium sweet potato + syntha-6 whey shake (post workout)
was not hungry...forced my self to eat. operation eat more is hard and not as enjoyable as anticipated
6) tilapia and fire roasted tomatoes +banana sauteed in a little bit of grass fed butter
nom nom leftovers. I think I have an aversion to hot food...I much prefer leftovers. Since I have a surplus of bananas, I sauteed one in a little bit of butter with some pumpkin pie spice. I ate it while feeling smug that I did not give in and get a pumpkin spice latte today. If starbucks carried almond milk, I would be set fo lyfeeeee
7) Chia Pudding
eat all the food, make all the gains...

I really don't feel great about today. Foodwise, I am so freaking full...and have been all day..but I'm sitting at 1680 cals, 163 carbs, and 130 protein. faaaack. Trainingwise, I don't know. Guess I'm still getting used to this programming and such. I think my brain is still expecting super spartan workouts and then is confused when I get done relatively quickly. This is not to say that I'm not busting it...because I am. I am shocked that I felt so tired after today's workout which was just RDLs, weighted dips, and FOUR rowing sprints, but I am pooped. Guess the workout did it's job. It's not all bad though, and I'm really not trying to complain...more just figure out how I'm feeling. I really feeling like I'm training and not just working out...It caters to my competitive nature for sure, and fills the "athlete void" that I've been missing since I stopped swimming and diving. Not really sure what my deal is, just being weird today. Tomorrow will be better.

labor day

I am convinced James FitzGerald has bugged my life. Yesterday, while laying on the dock enjoying being lazy, I was voicing my hatred for running and wallballs. What do I see when I check the workout this morning? RUNNING AND WALLBALLS. Getting comfortable with the uncomfortable is right.I went to bed last night excited about killing it in the gym today...not going to lie, it took a loooot of coffee and bumpin music to get me pumped.

A. BS @ 40X1; 3-4 x 5; rest 3 min
145x4/155x4/165x3/165x3/165x4
The 145 was super easy...the 165 was not. Tempo squats murder my glute meds. I probably should have pushed for 4 on 165# earlier, but I was being a baby and didn't want to bail. I could definitely see a major difference in my explosiveness between the 155 and 165.
B1. PP TnG; 5 reps x 5 sets; rest 1 min
95/105/105/105/105
These were solid. I don't think I could have gone higher than 105 and kept it unbroken. The last few rounds I had to actively keep my back from going crazy curvy. Last time I maxed, my 1RM was 110, so doing 105 for 5 seems prettttty good. Gonna have to find that max eventually.
B2. AMRAP strict mixed grip chin ups x 5 sets; rest 2 min
7/6/5/6/4
I'm actually pretty proud of these because I made sure they were super strict dead hang awesome chin ups; I stopped as soon as my the rest of my body moved at all. Keeping an underhand grip on my left hand was kind of sucky though.
+
for times:
run 1 mile
9:20
rest walk 2 min
100 wall balls - 14# to 10ft
5:52
rest walk 2 min
run 1 mile
9:57
BAHAHAHHA this sucked. My goal was to do each mile under 10 minutes...and the notes on the WOD were to keep them about the same time. oops...Anyhow, the first run felt ok. My shins hurt from the get go and my hips felt (and feel) pretty tight. I really tried to stay in the moment and stay in tune with my body which really kept me focused on running. The two minute rest went way too fast. Wall balls actually weren't as bad as I had anticipated. I came in with the game plan of doing sets of 10...which worked pretty well until I hit about 60/70 where I'd do like 5...drop...5 blah blah blah. Two minutes later I was stumbling back out the gym and onto the sidewalk. The first 100 was questionable. I felt much like I would imagine a baby horse learning to walk feels, then I fell into the groove for a while, then I realized how slow I was going and made myself pick it up (while simultaneously telling myself to drop judgement), and then the last 100, I picked it up even more. I think I was just excited to be done. Pretty sweet 37 second difference between miles....I am definitely still learning my engine and my body's capabilities. 

I feel like I'm still training my body and brain to get used to this type of training. I'm still expecting to go in there and do long ass kicking workouts with lots of oly lifts and skill work, and that's not necessarily the case. I'm really just trying to trust in the system and absorb all the information and guidance that the coaches give me. I'm really starting to understand the difference between truly training and just working out, and even though these workouts and super not fun at times, I can tell that doing them are going to make me a better athlete..even though I feel like I look pretty unathletic when trying to run after wallballs...womp. Also, I suck at eating more. I really didn't see this being a problem, but today I felt like I was eating all the time, but I still only got to 1862 cals, 138 CHO, and 126 PRO. I'm trying harder to plan, so we'll see...Like everything else this is a process, but I just want it to be perfect now. shocker. Starting tomorrow, I will be posting my meals.