Sweet, super long day of training today. 2 hours in the Progenex garage!
I had 6x 5min AMRAPs with 4min rest between. Went at 85%.
Tough but fun! I mentally prepped myself for what my goals in each amrap would be and I met them in all of them! Nate hit quite a few goats and strengths at the same time. I got to do 3 different amraps, hitting each twice. Push ups are definitely better, though I feel a break in my midline after I get about 20 reps. It's really valuable to know where your limits are. That's one of my other favorite aspects of Nate's programming, I'm learning where my abilities are really at and I'm no longer over or undershooting my expectations and capabilities. My DUs have finally come together! I can feel exactly where my hands need to be. It's all about where your hands are- the jump is just the jump. Working on hitting a few skill goat stuff in my warm up. Making sure I work my pull up technique, practicing handstands/ walks/ push ups. They're coming together bit by bit.
Watching the OC Throwdown updates fired me up to compete again. There's a local comp here Saturday that a lot of my friends out here are doing, and I wanted to sign up and compete awhile back but I wasn't sure I'd be able to go. So I asked coach if it'd be okay if I competed and he said: "Well, we're not very far into your training yet..." LOL loved that response! I didn't think it would be a good idea either. He also reminded me that I would have to treat it as a fun weekend and not care about my placement - he knows me so well, I would've been pissed if I didn't podium, so for the mental aspect of training he didn't think I should compete and I agreed. I said regionals was more important and he reminded me that my training focus isn't for regionals- he's training me for the open. If I make it to regionals I'll have competition test weekends to prep me for regionals. Naturally this motivates the fuck out of me to make it to regionals because I want to experience the most I can of his training! I'm really impressed how good he is for my head. I'm more motivated than ever to eat right and sleep well so I can hit his training at my very best. All of the best programming in the world doesn't mean shit if you don't show up and give it your all. I also love that the training is inspiring me to eat better and be better. It's a much better motivator than trying to "look good" or look like you're good at crossfit for the sake of appearances like what used to be my "motivation."
In the name of good health and nutrition I've been experimenting with what to eat and not eat and I have to say having lots of healthy fats- grassfed butter, coconut milk/oil and a crapton of avocados in the form of homemade guacamole has been TREMENDOUS in making me feel and look better. Tonight I experimented with my old level of paleo- allowing myself sweet potato fries and the occasional treat of peanut butter (not paleo, but okay according to some people) mixed with agave nectar -- OMFG, MISTAKE. My stomach has been grumbling ever since. I've been mentally trying to decide if I should zone my paleo to try and lose some weight and I've decided for 14 days I'm zoning with 3x the fat! Easy to achieve with the guac and butter and coconuts :) Looking forward to recording and seeing the effects and results!
Excited to train tomorrow! It's a double WOD day! :D
Tuesday, January 17, 2012
Wednesday, January 11, 2012
Sprints!
Today was my last workout of my first month of Nate's programming! It was:
10x 60sec sprint HARD, 120sec walk fast
So fun! Yes, fun! I enjoyed not being out on a track, getting to attack some hills and the trail! It was pretty cold- little did I know at the time that snow was a-comin' so I'm glad I got the work done when I did. Followed it up with 100 abmat sit ups, nice and steady. Usually sit ups are my thing, so when my core was smoked around rep 30 I was surprised. Tomorrow is a rest day and I'm off of work so I'm going to spend the whole day cuddled up in bed to stay warm! Unless I'm mobilizing #suppleleopard
Nutritionally I'm adding TONS of healthy fats to my diet. Homemade guacamole, coconut milk, coconut oil and now grassfed butter! Omega 3's baby! I'm also using aqua hydrate and coconut water because I definitely can't get enough water in me like I used to. I weighed in with a body weight of 143#!!! AFTER I ate - TWICE! STOKED! I'm 8lbs away from my goal of 135# for the USMC! Totally capable of losing that weight in the next two weeks, which is my goal. A pound over the weekly limit considered "healthy." Whatever. MOAR SPINACH!
10x 60sec sprint HARD, 120sec walk fast
So fun! Yes, fun! I enjoyed not being out on a track, getting to attack some hills and the trail! It was pretty cold- little did I know at the time that snow was a-comin' so I'm glad I got the work done when I did. Followed it up with 100 abmat sit ups, nice and steady. Usually sit ups are my thing, so when my core was smoked around rep 30 I was surprised. Tomorrow is a rest day and I'm off of work so I'm going to spend the whole day cuddled up in bed to stay warm! Unless I'm mobilizing #suppleleopard
Nutritionally I'm adding TONS of healthy fats to my diet. Homemade guacamole, coconut milk, coconut oil and now grassfed butter! Omega 3's baby! I'm also using aqua hydrate and coconut water because I definitely can't get enough water in me like I used to. I weighed in with a body weight of 143#!!! AFTER I ate - TWICE! STOKED! I'm 8lbs away from my goal of 135# for the USMC! Totally capable of losing that weight in the next two weeks, which is my goal. A pound over the weekly limit considered "healthy." Whatever. MOAR SPINACH!
Tuesday, January 10, 2012
I am not who I used to be
So I said I would track training more often on here, so here we go:
Monday:
3, 2, 1 Power Clean
3min rest
115#, felt a little heavy, 120#, tried 135 but missed it :( I know better than to jump more than 5# at a time, but I wanted it SO bad! 125#
3x3 Squat Clean @ 80% so 115#
2min rest
All I have to say about my cleans is thank god I have fast elbows!
5x3 CGBP @ 80% (moderately hard)
used 85#, probably could've gone a little heavier, 2min rest
5min practice handstand walk - I moved about 3 inches! Wahoo! Lol Gotta work on keeping hips over shoulders
5min AMRAP DUs - lost count. Took me 1min to get 50. Goal was to get 30 unbroken but I only got up to 26 ub.
5min farmers carry, HEAVY, for distance.
~300m. Used 52.5# dumbbells in each hand. Farmers carry makes having huge thighs annoying
Tuesday:
5RFT:
400m row
10 power cleans @ 75
2x 15' rope climbs
20:54
Felt good! Wanted to get each round of power cleans unbroken but I underestimated the lung burning effect of light weight. Rope climbs felt awesome! Which I'm stoked about. What up OCS?! The row was a little slower than I wanted it to be :( But more importantly I maintained a pace from start to finish instead of gassing myself out in the beginning like I usually do.
Mental notes - I'm working on maintaining a calmer demeanor during my WODs. I'm known to get fired up and pissed off about lifts and such >:) cursing plants for breathing and whatnot, but trying to change that habit. I'm really happy with how much progress I've made in the last 6 weeks. I started working with Nate Schrader as my coach and without a doubt it has been the best decision I have ever made. I've fallen in love with training. He programmed a lot of mentally challenging WODs for me - fought quite a few demons but in the last 2 weeks I've seen all of the fruits of the labor and I'm HOOKED. All of the goals I have, I've had for a year but they've always seemed so far off - that's not the case anymore. I've always known I'm capable of great things but I didn't think it applied to the world of CrossFit and training until now. I can't wait to see what he has in store for me in month 2! Like, I'm hanging on to my computer waiting to hear the new email sound I'm so excited! We found out quite a few weaknesses that I thought were my strengths over the last few weeks and some weaknesses are now strengths (What up squat snatches?!) so I'm really, really excited.
Personally I have had some rough shit go down with me since I graduated college in May. Look at Maslow's Hierarchy of Needs: no food, no shelter = can't focus on anything else. Not having a very good, stable job over the summer destroyed my mentality more than I realized at the time. Thus overtraining and a skewed perception of the world ensued. However, I'm very blessed to have had the best roommate in the WORLD to help me through that rough time, as well as the very best mother to support me in every way possible. Since I have gotten back on my feet I look back on all of it and truly appreciate what it is that my friends and family have done for me. Since I've moved out to the midwest I've also been blessed and fortunate enough to have continued support by the Crossfit community out here. The Progenex guys have been incredible! Aaron and Jason are so fantastic for WODing with me and letting me use the space when I need to. Tiffany and Brian of River Market CF have also been more wonderful than I could've ever hoped for. It's rare for a box owner to let you do your own WODs on your own time - so THANK YOU! I've been so humbled by all of the experiences I've had I can't express the feelings in words. I've had to let some people go, in good and bad ways, with silence or evil words, so I can get my mind right and I feel that I'm there now. I'm still pursuing my commission as an Officer in the Marine Corps which is the most important thing in my life right now and when I have gold bars on my shoulders, all of you who have supported me will be hugged, kissed, thanked, cried on and anything else I can do to say "thank you."
So here's to continuing to train and get better!
Monday:
3, 2, 1 Power Clean
3min rest
115#, felt a little heavy, 120#, tried 135 but missed it :( I know better than to jump more than 5# at a time, but I wanted it SO bad! 125#
3x3 Squat Clean @ 80% so 115#
2min rest
All I have to say about my cleans is thank god I have fast elbows!
5x3 CGBP @ 80% (moderately hard)
used 85#, probably could've gone a little heavier, 2min rest
5min practice handstand walk - I moved about 3 inches! Wahoo! Lol Gotta work on keeping hips over shoulders
5min AMRAP DUs - lost count. Took me 1min to get 50. Goal was to get 30 unbroken but I only got up to 26 ub.
5min farmers carry, HEAVY, for distance.
~300m. Used 52.5# dumbbells in each hand. Farmers carry makes having huge thighs annoying
Tuesday:
5RFT:
400m row
10 power cleans @ 75
2x 15' rope climbs
20:54
Felt good! Wanted to get each round of power cleans unbroken but I underestimated the lung burning effect of light weight. Rope climbs felt awesome! Which I'm stoked about. What up OCS?! The row was a little slower than I wanted it to be :( But more importantly I maintained a pace from start to finish instead of gassing myself out in the beginning like I usually do.
Mental notes - I'm working on maintaining a calmer demeanor during my WODs. I'm known to get fired up and pissed off about lifts and such >:) cursing plants for breathing and whatnot, but trying to change that habit. I'm really happy with how much progress I've made in the last 6 weeks. I started working with Nate Schrader as my coach and without a doubt it has been the best decision I have ever made. I've fallen in love with training. He programmed a lot of mentally challenging WODs for me - fought quite a few demons but in the last 2 weeks I've seen all of the fruits of the labor and I'm HOOKED. All of the goals I have, I've had for a year but they've always seemed so far off - that's not the case anymore. I've always known I'm capable of great things but I didn't think it applied to the world of CrossFit and training until now. I can't wait to see what he has in store for me in month 2! Like, I'm hanging on to my computer waiting to hear the new email sound I'm so excited! We found out quite a few weaknesses that I thought were my strengths over the last few weeks and some weaknesses are now strengths (What up squat snatches?!) so I'm really, really excited.
Personally I have had some rough shit go down with me since I graduated college in May. Look at Maslow's Hierarchy of Needs: no food, no shelter = can't focus on anything else. Not having a very good, stable job over the summer destroyed my mentality more than I realized at the time. Thus overtraining and a skewed perception of the world ensued. However, I'm very blessed to have had the best roommate in the WORLD to help me through that rough time, as well as the very best mother to support me in every way possible. Since I have gotten back on my feet I look back on all of it and truly appreciate what it is that my friends and family have done for me. Since I've moved out to the midwest I've also been blessed and fortunate enough to have continued support by the Crossfit community out here. The Progenex guys have been incredible! Aaron and Jason are so fantastic for WODing with me and letting me use the space when I need to. Tiffany and Brian of River Market CF have also been more wonderful than I could've ever hoped for. It's rare for a box owner to let you do your own WODs on your own time - so THANK YOU! I've been so humbled by all of the experiences I've had I can't express the feelings in words. I've had to let some people go, in good and bad ways, with silence or evil words, so I can get my mind right and I feel that I'm there now. I'm still pursuing my commission as an Officer in the Marine Corps which is the most important thing in my life right now and when I have gold bars on my shoulders, all of you who have supported me will be hugged, kissed, thanked, cried on and anything else I can do to say "thank you."
So here's to continuing to train and get better!
Wednesday, January 4, 2012
It's been awhile. What up 2012
Damn this blog is a year old and I haven't said a word since August. Shame on me. I didn't even realize I was blogging through the summer. It's pretty sweet to see the progress I've made since then; even better to see what I've overcome in the last year when I wrote my first post. Let's summarize, shall we?
2011 in review:
Jan-March: Work to get PFT 3 mi down to get into OCS. Run a 23:31 on March 9. 282/300
March-May: Games focus- just follow EOB programming and compete in the Open.
May-August: Graduate college. Go off on my own and train the hell out of myself to prep for OCS. Lose focus of what good training is and isn't. Have entirely too much time and anger on my hands. Lose weight. Run a 276 PFT for the board on July 29ish. Know it isn't good enough. Find out I didn't get into OCS. Decide not to enlist and resubmit for Summer 2012 Class. Enlist help of positive environment and work out personal issues.
August-beginning of October: Train and get a job. Lease on car is up, have to move in with mom in Kansas for the first time since I was 8 years old.
October: Train myself and follow some Outlaw programming with the brothers of Progenex. Love training with them! Get a new job.
November: Working hard. Getting nervous about resubmitting package to OCS. Overwhelmed with being in charge of my own programming. Don't want to F it up again. Believe I have until January to get my 3 mi down. Decide to hire Nate Schrader, 14th at the 2011 CrossFit Games, former elite Army Special Forces Operator because he speaks my language when I say "I got to be good at CrossFit and everything else the Marines think I need to be good at." Give him a list of goals and he says "We'll get you there!" Love it.
December: Find out they're submitting my package Dec 9. Emergency flight to FL for PFT. Run a 22:53 3 mi, PR. 288/300. Really fucking good score. Clean out all negative influences in my life. Start Nate's programming. It's mentally and physically challenging. It's relieving and exciting and motivating having someone I trust at the helm of my training. Pay off debts.
2012 is my year. I'm no longer letting my perceptions of myself hold me back. I used to think I could never get to or maintain a body weight of 135 because I'm naturally thunderous in my thighs. F that, I'm in control of what goes in my mouth, thus what the number is on the scale. The Marines want me to weigh 135 for OCS? I'll weigh 135 for OCS. They want me to be fast; I want to be strong, so I'll be both. No more compromises. No more excuses. I've already given up everything; sacrificed everything for this. I will not shovel shit for the rest of my life because I couldn't get a little self discipline. 12 is my favorite number and this is the time to earn it all and make all of my dreams become realities.
My goal(s) this year are simple:
Ultimate: Earn my commission as a 2nd LT in the USMC on August 11, 2012.
Middle goals to get there:
Get into Summer 2012, OCS Class 210.
Qualify for the midwest regionals.
Smaller goals to get me there:
Weigh 135# for body weight
23% body fat according to the USMC
Muscle Up and improve in all other areas of CrossFit and fitness
Let's do it.
2011 in review:
Jan-March: Work to get PFT 3 mi down to get into OCS. Run a 23:31 on March 9. 282/300
March-May: Games focus- just follow EOB programming and compete in the Open.
May-August: Graduate college. Go off on my own and train the hell out of myself to prep for OCS. Lose focus of what good training is and isn't. Have entirely too much time and anger on my hands. Lose weight. Run a 276 PFT for the board on July 29ish. Know it isn't good enough. Find out I didn't get into OCS. Decide not to enlist and resubmit for Summer 2012 Class. Enlist help of positive environment and work out personal issues.
August-beginning of October: Train and get a job. Lease on car is up, have to move in with mom in Kansas for the first time since I was 8 years old.
October: Train myself and follow some Outlaw programming with the brothers of Progenex. Love training with them! Get a new job.
November: Working hard. Getting nervous about resubmitting package to OCS. Overwhelmed with being in charge of my own programming. Don't want to F it up again. Believe I have until January to get my 3 mi down. Decide to hire Nate Schrader, 14th at the 2011 CrossFit Games, former elite Army Special Forces Operator because he speaks my language when I say "I got to be good at CrossFit and everything else the Marines think I need to be good at." Give him a list of goals and he says "We'll get you there!" Love it.
December: Find out they're submitting my package Dec 9. Emergency flight to FL for PFT. Run a 22:53 3 mi, PR. 288/300. Really fucking good score. Clean out all negative influences in my life. Start Nate's programming. It's mentally and physically challenging. It's relieving and exciting and motivating having someone I trust at the helm of my training. Pay off debts.
2012 is my year. I'm no longer letting my perceptions of myself hold me back. I used to think I could never get to or maintain a body weight of 135 because I'm naturally thunderous in my thighs. F that, I'm in control of what goes in my mouth, thus what the number is on the scale. The Marines want me to weigh 135 for OCS? I'll weigh 135 for OCS. They want me to be fast; I want to be strong, so I'll be both. No more compromises. No more excuses. I've already given up everything; sacrificed everything for this. I will not shovel shit for the rest of my life because I couldn't get a little self discipline. 12 is my favorite number and this is the time to earn it all and make all of my dreams become realities.
My goal(s) this year are simple:
Ultimate: Earn my commission as a 2nd LT in the USMC on August 11, 2012.
Middle goals to get there:
Get into Summer 2012, OCS Class 210.
Qualify for the midwest regionals.
Smaller goals to get me there:
Weigh 135# for body weight
23% body fat according to the USMC
Muscle Up and improve in all other areas of CrossFit and fitness
Let's do it.
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