Sunday, July 31, 2011

Double double

Worked double unders for a good 20 minutes today. Got nice and sweaty. Strung 8 together no big deal, no less than 3 at a time. Couple singles here and there toward the end from fatigue and miss-stepping with my feet. Overall very happy with it. Also worked some ring dips, L-sit in the paralettes and muscle up transitions. Shoulders are pretty sore.

Hung out at the pool. Also practiced double unders there. Of course I also took advantage of the opportunity to practice handstands under water. Still struggling to get my hips up. Definitely, definitely really need to work my core.

Left elbow pain from dead hang pull ups is still there. Learned from a Jeff Tucker vid that because I broke my midline I put all of my weight on my elbow joint and now it's pissed off at me. Left leg is also still being an asshole. Idk what I'm going to do. Think I'm just going to run through it since icing it and stretching it doesn't seem to be helping. Grrrrr!

Saturday, July 30, 2011

Well fuck

Monday: Rest.

Tuesday: light jog. Put Tiffany through some light sprint work & a small WOD

Wednesday: PFT. Not what I wanted/ think I need. We did it at UCF, a route I've never run before. Didn't get much sleep the night before either. Did well on the flexed arm hang, dropped half way after 50 seconds. Didn't let my neck of chin touch the bar once! There was no question about flexion. Sit ups were tougher than normal, probably bc the guy holding me didn't want to hold too tight. Ha, chicken. Then the run. I probably half lost it on the mental game. All of the 4 guys around me ran a 21-22, which meant I should have kept up with them. But I let it get in my head I'd never kept up with guys before. Capt R was like "just try & keep up with them" and then predicted I'd come in last. So I lost it in my head before it got started. The route was confusing and full of turns and I kept up with the guys for the first like 4 minutes and then they were gone. Hit the "about a mile" point at 7 minutes, 1.5 mile at 13min and finished in 26:12. Fuck. Me. 1min 11sec slower than I was in the beginning of the month. I felt serious leg pain in my left leg behind my knee, and I should've known I was injured when my calves seized up a few days before. So now I'm taking a week off of my legs to help fix them. Pain in my lower back as well- right on my tailbone, which is weird. My body was absolutely SMOKED the rest of the day. I'm usually never tired after PFT's but I guess that just tells you what kind of state I'm in.

Thursday: Muscle up practice and skills and drills. Worked MUs in the blue band using the scale from GWOD. Also practiced no-false grip transitions from the front lever. "Quickest sit up ever." Did some yoga for my back with Clint. Worked on my headstands as well.

Friday: More skills and drills. Tempted to try and front squat but I know better so I'm not. I am resisting!

Saturday: 5min handstand hold. Collected 5 min with a few breaks, facing the wall. Really worked my shoulders. Round 3pm went to the Riddle gym to try my strict press. Still haven't made any progress! Frustrating!

Strict Press 1RM:
65-75-80-85-90-95Fail
Shouldn't have started so low
Push Press 1RM:
95-105-115-120-125Failx2
I'm pretty sure 120 is a PR. Need to retest my jerk now. Probably could've gotten 125 but I started to kinda jerk it so I left it at what it was.

Been reading a lot of Oly lifting stuff. Gonna do a lot of skill work stuff till Wednesday, then I'll get back into full WODs and running again. Less than 30 days out from Summer Crush! So stoked! No cheating in 16 days!

Sunday, July 24, 2011

Couldn't do it

I just couldn't do it. I couldn't take a full rest day.

6pm-ish:
Practice double unders
CFE POSE running drills
Practice double unders
Highest number strung together: 5. Not too shabby

9:30pm:
Go run. Calves seizing. It turned into a mix of sprints, jogs & some rest for my calves. Really mentally focused on going fast even after I was tired. Little sprints throughout the run win the race. Gotta keep that in the back of my mind. Lasted a total of 13:42.

Friday, July 22, 2011

HOLY GYMNASTICS PRs!

Practice strict overhand pull ups on 1" band, notice it feels pretty easy.
Practice strict underhand pull ups on .25" band, notice if feels pretty easy.
Set up camera aka "coach" and do this:






Then I get my first TWO over hand grip pull ups! (Not strung together, but STILL!) And then I figure, "Hey, why not try a ring dip?" BOOM! Get my first Rx'd ring dip! Go outside and practice double unders for 5ish minutes. Love doing those things now! Come back inside and hit up a quick WOD:

21-15-9
Strict overhand grip pull ups on 1" band
Ring dips on .25" band
12:30


Felt good. The pull ups were harder to link together than I thought they would be. I reached muscle failure a couple times but hey that's a good thing! Legs still hurt. Left IT band is killing me. Bought a foam roller to help out.

Thursday, July 21, 2011

Run run run

4pm:
Go to Riddle, work on double unders for 5 minutes and practice the muscle up. My hips are getting close to the rings but they're still not high enough for me to transition yet. I'm also still struggling to kip violently with a false grip. Just don't have the strength to hold it yet. Then I drive over to Mainland and use the track.
4x 200m sprints:
48, 46, 46, 44 seconds. Pretty sure the 44 is a PR
Rest 3min
2x 400m sprints:
1:41, 1:42
Rest 1:1 between all sprints. I was happy with keeping my 400's sub 1:45. They weren't as fast as I had hoped but I'll take it. POSE felt really good. Got the feel of pulling with the hamstring. Also really liked the feel of the minimus on the track. Solid comfort and feel.

9pm:
15min double under practice. I'm getting good at these things! Lowest number linked was 3! Then CFE run again:
4x 4min on, 3min rest
Covered the distance I usually run for 20min. Hit the second 4min end where I usually hit the 10min turn around. I know there was rest, but still covering the same distance in less time?! Hell yea! And then I covered more distance for each return 4min run, which felt really good. The third one I felt more open and had a good stride. Last one was bad though because I knew I was going to cover more distance, so I wanted to slow down my pace. My left IT band was killing me too. Had to fight my brain and my body on that one to push through to the end.

Good double sprint day!

Wednesday, July 20, 2011

Quick Death

8am:
Double Under practice warm up.

5-4-3-2-1
75% 1RM squat cleans = 95#
Lateral burpees
4:45.

Ow. Used the fat bar. Wanted to die. Made my hammies feel better afterward though.

Then:
4 rounds for completion:
100m prowler push with 25# plate and 55# kb
10 kb swings @ 55# in between (so three sets)

This hurt more than I thought it would. But it definitely helped with foot speed and I practiced getting my hips low so I could drive with my legs. Definitely helped my legs stretch out too. Good WOD.

Tuesday, July 19, 2011

CrossFit Blaze

Sunday: Chillin' with Jason. Got in Saturday night! Beach and pool rest day. Got my tan on.

Monday: All done at CrossFit Blaze! :D
12am:
10 rft:
10 burpees
15' rope climb
24:30 at the top
24:42 at the bottom

Then Tabata row. Covered 696m, roughly 83m every 20 seconds.

Scaled 2nd rope climb to 1/2 way up, 3rd round was scaled to seated rope climbs x3, and 5th round was scaled to seated rope climbs x4. Finished the last round Rx'd! The climbs got easier as I went up. Didn't wear pants but had my skins socks on. Legs still got TORE UP.

4pm:
30min Muscle Up practice.

2x 400m run, 3min rest
1:40 1:35

Then:
15min cap:
20 K2E
30 goblet squats @ 35#
40 plank rows @ 20# dumbbells
50 burpees
40 air squats
30 goblet squats @ 35#
20 pull ups
14:43 Rx'd.

MobWOD my legs for 30ish min.
2x 400m w/ 1:30 rest
1:35 for both

Jason P said that some of my pull ups were missed reps. I was trying to butterfly them. Really gotta work on maintaining my tension in my core and linking them together.

Tuesday:12am:
Group WOD
15-10-5
135/95# Rx'd, did at 65#
Power snatch
HSPU - Scaled to GWOD pike
Box jumps 24/20"
Thrusters
Pull ups
Burpees
Power cleans
800m after last round
before run: 31:02
after run: 36:11

Still sore as hell, but this hurt REALLY good.

4pm:
10 RFT:
15 Double Unders
10 sledge hammer swings @ 10# head on hammer, 5 per arm
17:30

This WOD was AMAZING. I was stringing together 7+ DU at a time. No less than 3 per attempt typically; only a few single DUs crept in. Awesome progress for me.

Rested about 30min then did the CFE WOD:

For time:
1000m row
50 thrusters @ 45# bar
40 hand release push ups
30 KB swings @ 35#
20 burpees
10 pull ups
1000m row
24:41

That WOD SUCKED. I thought I was going to die. Did all of the thrusters in sets of 10. Stayed on the ground for all of the push ups. My arms were on fire. Shook em out every 4 or so push ups. KB swings were unbroken. Burpees are getting easier (if that's plausible) and I stayed at them pretty consistently. Roomie motivated me throughout. Pull ups were good. Hit them in sets of 3. Got "No Rep"ed on one of them, which is good for me because I never fully know when I workout by myself.

Post WOD recovery shake - 2 scoops Progenex. Then both Jasons took the running stick to my legs to roll out my calves, hamstrings, thighs and IT band. I screamed like I was losing my virginity it hurt so bad. I'm so tight. Gah. Great two days of killing WODs!

Saturday, July 16, 2011

Muscling Up





















This WOD took FOREVER. Music went out with two rounds left too. The power cleans were much harder than I thought they would be. They got easier as the WOD went along, but still. I wasn't warm enough when I started. The muscle ups were hard too. Really, really had to fight to press out of them. Good hard work. Followed it up with a Tabata run. Covered about 600m. Did this on an empty stomach with just a half a cup of coffee pre-WOD. Followed it up with 1.5 scoops Progenex Recovery afterwards. Feelin' good!

Pre WOD I taught pull ups to 6 girls and 3 of them got their first pull ups EVER and the other 3 strung together their pull ups for the first time!! I love coaching! And then I coached a bunch of guys through that nasty thing I made. They killed it!

Friday, July 15, 2011

Expensive day

W/U:
5min double under practice. Feeling pretty good. Still not connecting like I want them to but it's not as frustrating as it usually is.
2 rnds:
5 pull ups
5 pass through's
10 OHS @ pvc
10 good morning

Work up to working weight for OHS

Then:
12min AMRAP:
5 OHS @ 85
7 pull ups
9 toes to bar

4 rnds + 5 OHS + 5 pull ups

1min hollow rock hold
1min rest
30 sec hollow rock hold
done

Got to hit this one with the boys Ted and Mike. We were all pretty much going rep for rep with each other. It was awesome to have people to push myself against! Felt good and fast. Lost the OHS on the 3rd rnd, and it was a pain to get it back overhead. I originally wrote the WOD to be 95# OHS and chest to bar pull ups, but my chest was NOT getting up there, which really sucks because I used to be able to get it up there. I think I'm just tired. The toes to bar felt really solid though which is a nice change because normally they really suck. Diet is good. Not even able to think about eating as much or as often as I used to.





















I also picked up a pair of the NB minimus. Love them so far! They're the first pair of shoes I've worn in over a year that actually FIT my feet. They're wide enough for my hallux valgus as well. Amazing. Worth the money. Now I just need to sell a lot of knives to make up for it :)

Wednesday, July 13, 2011

USMC

Monday: Handstand skill work
W/U: 5 min double under practice

2rnds:
10 push ups
10 squats
10 lunges

House:
3 RFT:
12 ring dips
12 burpee pull ups
8:44

Then:
4 rnds:
:30 hollow rock hold
:30 parallette hold

Turned into a parallette hang. 2nd & 3rd rounds were with one leg straight and one leg supporting. Ring dips were unbroken first round, all on .25” band


Tuesday: Felt really sore, took it as a rest day.

Wednesday:
W/U: 5min double unders
3 rnds:
5 strict pull ups, alternating grip on 1" band
5 butterfly/kipping pull ups
10 box jumps on 20" box

For time:
800m run
10 false grip ring rows
20 box jumps 20" box
600m run
15 fgrr
15 bj
400m run
20 fgrr
10 bj

22:51

That sucked. It was originally going to be 3rnds of 800m run, with 10 fgrr & 20 bj but my legs were just too dead to do it. My left hamstring is still really fucked up and I have shin splints like it's my job or something. So I modded it after the first round so I could focus on going fast - I definitely crashed and burned going over a curb after the 800m run, and THEN I fell on the 7th box jump on my last set of box jumps. Left shin is all jacked up and now matches the right. Talk about FML. Luckily I got news today that I will be processing and completing all of my paperwork for the USMC tomorrow so I can go to OCS in October. Captain Leary hooked me UP. Note that this is the man who said he had "no confidence" I would be able to get in and maintain standards. This just goes to show that I'm damn good at what I do because if I had been a shitty MIDN and a shitty leader on top of bad PT, I wouldn't have this opportunity for a last shot at getting my Commission. God is definitely real and is definitely ensuring that this is my path. Feeling blessed.

Sunday, July 10, 2011

Catching up again

Thursday AM:
PFT 3 mile redemption 24:59. Definitely not what I'm truly capable of, but decent for just under 48 hours of rehydrating myself and putting food in my body after cutting weight

PM: Deadlift 1RM reward for passing PFT:
135(10)- 185(7)- 225(3)- 255(1) Then find 1RM:
275PR! - 285Fx2 - 280PR! - 285PR! - 290PR! - 295Fx2 - 295PR! - 300F - 300PR!

Almost threw in the towel after 295 wouldn't come up a second time. I put everything away and started cleaning up and thought "Well, it's a 20# PR and I'm only 10# away. That's respectable." But I said I wanted 300# and I was aiming for 300# and I just couldn't walk away without giving 295# one last try. So I walked over, picked up and realized "Omfg, I'm going to get a 300# deadlift today!" So I loaded up the 2.5# plates, got pissed off and went for it. It came half way up but I lost my form so I put it down and took a few minutes to rest. The whole time I thought to myself "Holy fuck. That came up. I'm going to get 300#!" Beyonce came on the radio (Best thing I never had) so I got pissed off again, ran up to the bar and BOOM! 300# deadlift. I screamed like a girl. It was magnificent.

Friday:
4 rft:
5 muscle ups sitting in 1.5" green band
15 box jumps @ 20"
20 butterfly ab mat sit ups
10:55

Saturday: REST!

Sunday:
10min double under practice
20min handstand practice, some on parallettes

Then:
CFE WOD:
21-15-9
HSPU
Ring push ups
Back extensions
23:52

HSPU ROM was def scaled. I did a few in the bands, which finally moved to the blue 1" band stability support and .25" band for shoulder support! Some were done with the wall and dipping my head to the pillow, which is equivalent of 2 abmats. Progress! Ring push ups were awful. That really hurt.

Overall I'm very proud of the progress I'm making. Ring dips and HSPU should be Rx'd in no more than 2 weeks from today! Muscle up will be here in August. Training is now going to focus on capacity work and speed so I can bring my 3 mile down under 21:00, something I'm very capable of achieving. Diet is also going to continue to be strict. Post 3 mile success I allowed myself a victory pancake and shared french toast with the girl who paced my run. Other than that I've had a few sweet potatoes but my stomach is still so small I can't eat much. Not that I'm complaining ;) So new goal is to hit 140 by next week since I'm chillin in the 140's now and hit 135 by July 31. More than achievable I'd say. Here's to finishing out a good month of training and hitting PRs!