Monday, November 22, 2010

3 weeks until D-Day, are you effing kidding me?

Wow, where has time gone?  I can't believe we're only 3 weeks out from ACO, holy crap!  If my shoulders will hold up until then, I'm good.  I've been feeling the impingement after this last week of workouts, but had 2 rest days in a row over the weekend, and I'm feeling much better today.  Lots of overhead stuff, snatch work, and upping the ante during my workouts with JDP.

Sunday I ran my long run on my own, just couldn't get up early and do it with Rogue.  We were supposed to do 9 miles that day, and due to my inability to do math whilst running, I ended up doing 10.36!  This is a new record for me, woo hoo!  After that run, I know I could do 13 no problem, so my fears about that have abated.  It was the first time I ran with my dual hydration belt and GU packets.  "Eating" on the fly was not very easy, though, because you're breathing gets interrupted.  It was doable, I just need to try not to choke to death while I'm running!

Tues 11-16-10

10 min cut off

KB snatch R arm
KB snatch L arm
Pull ups

Finished this one Rx'd (16kg) in 8:58.  Felt pretty good throughout, and managed to do all of my snatches unbroken.  I'm not feeling as strong on my pull ups as I used to, but managed to break them up into larger chunks instead of 2 or 3 at a time.

Thurs 11-18-10

3 rds/12 min cut off

3 OHS (75#)
9 back squats (75#)
18 burpees
2 shuttle runs

Rx'd weight for females was 105lbs, which to me, was a little too heavy.  My max OHS weight is 80lbs, so I went with 75lbs, finished in 8:02.  We ended class with a few dead hang contests, first right arm only, then left arm only, then both arms.  If you dropped from the bar you had to do bicycle sit ups until the last person came off the bar.  I didn't do very well on the one-armed hangs, but won the two-arm hang! :)

I only had one session with JDP this week, and we worked on my handstand holds, strict KB presses, pike position ring dips, and negative pull ups.  And of course, we did some mobility work before hand.  Things are coming along, I just need to work on my verbiage during workouts.  No more "can't", "won't", or "I hate that" allowed.  I'm trying to retrain my brain and be positive.  The negative thinking is only going to drag me down and have me defeated before I even get started.  I'm working on it though. :)

Oly lifting is still coming along.  Oleg is pleased with my lifts, and I think my timing has gotten much better.  I'm anxious to start trying for PR's on the clean and jerk.  Kind of ready to see what I can do.  We worked on snatching Friday, nothing too heavy, but they felt good.  I skipped Rogue's quality workout on Wednesday, and the long run on Sunday, because I felt my leg needed a break.  The hamstring is feeling much better after the rest.  I'll do a short run this afternoon to test the waters.  I'm running the turkey trot on Thanksgiving, so we'll see how it does then too.  I've also made some head way on my double unders, FINALLY!!!  I worked on them yesterday, and am at last getting several in a row.  I've been worried about these ever since I signed up for ACO.  I had visions of myself getting stuck on double unders in the middle of a WOD.  Now I've gained some confidence, and I'll continue to work on them up until the competition.

And yes, I am 100%, totally freaking out about competing, but I'm excited, and looking forward to being a part of the action, instead of watching it.  Yikes!

Sunday, November 14, 2010

Eat, sleep, run, WOD, lift, repeat.

So the training schedule is beginning to take it's toll on my 41 year old body.  I know I'm not "old", per se, but I think I need to do some research on recovery and the aging athlete.  I am so sore these days, it has me wondering if I need to be doing something different in order to facilitate better recovery.  I'll let you know what I find out. (If you have your 2 cents to share on this subject, or know someone who would like to give me their 2 cents on this subject, please feel free to share.  I'd really like to know what people think).

I still have a full schedule of workouts, which is making my Oly lifting coach very unhappy.  In a perfect world, Oleg would like to see me do Oly lifting only.  I expect nothing less from him, he is, after all, biased towards lifting.  When he hears that I did 55 muscle snatches or 50 cleans in a CrossFit WOD, he mumbles something in Russian under his breath, and shakes his head in disbelief.  I think I'm going to stop telling him what I've been up to when I'm not lifting.  Maybe he'll quit asking since he never likes my answers!  Having said that, here's what I've been up to:

Sun 11-7-10  5 mile run with Rogue through Travis Heights. The hills were alive!  I'm finding it easier to maintain a decent pace while running uphill, yay progress!

Mon 11-8-10  3.7 mile easy run before lifting.  Oly lifting went well this day, lots of energy at the gym, and all of us were cranking out some great lifts.  Oleg was happy with all of us.  Heavy cleans and muscle snatches, good times.

Tues 11-9-10

7 rounds (20 min cutoff)

5 burpees
10 toes to bar
15 KB swings (20kg...holy shit, yep, I swung a 20kg for the first time)

Wow, when burpees are the "resting" phase of your WOD, something is definitely rotten in Denmark.  Toes to bar were not as good as they've been in the past, so they were my slow point.  Finished this one in 18:11.

Wed 11-10-10  Started my second week of PT with JDP, working on HSPU's and MU's.  The mobility stuff he has me doing is kicking my ass, which is good.  Spent a little time on double unders too, and we've come to the conclusion that I need to get more intense when I'm doing these.  Actually managed to string about 5 together, again, yay progress!

Then I was off to Rogue for our quality run workout.  It was 6 miles total (according to the Garmin watch) but we ran to the track (about 1.75 miles away) then proceeded to do speed work.  Run a mile at half marathon pace (which started and ended at the track), shuffle run 100m, the 800m at 10K pace. Repeat.  Run back to Rogue.  I usually drive down 6th street on my way home, and all I could think about was pizza, Roppolo's (sp?) specifically.  I managed to drive past it without stopping.

Thurs 11-11-10 

3 rounds (6 min cutoff)

12 deadlifts (135lbs)
25 push-ups

DNF (FML)  I made it through 12 push-ups in the last round.  Eff me, that's all I could say after this one.  I was super stoked about the deadlifts, but not so happy to see them paired with push-ups.  I did all the deadlifts unbroken (woot woot!) and then there were push-ups.  I tried them with my arms closer to my body this time, and saw improvement in the number I could do before I had to take a rest. BUT, I hit failure in the second round, and ended up doing "sets" of 1 from that point on. Grrr.  I had to take a walk after this WOD because I was so frustrated and pissed off.  Push-up work has now been added to the schedule.  (And by the way, had to do this WOD next to Luke, who did it in 2:02.  Are you fucking kidding me? He's not human, I'm pretty sure).

Fri 11-12-10  Oly lifting!  Planned on doing snatch work, but because my arms were toast, we ended up doing cleans, and heavy clean pulls from blocks.  My pulls are great, now if I could just convince myself to get under the bar, I'd be in business.  I'm working on it!  Elbows are fast now, so that's improvement!

Sat 11-13-10  More HSPU and MU training with JDP.  Had several episodes of the giggles while doing HSPU's, this is contraindicated if you are upside down and trying not to break your neck.  MU work was hard!  (I know, duh!)  Did some of the crazy butt-band muscle ups with JDP assistance, and got the gist of what doing a full muscle up is supposed to feel like.  My wrists are sore and bruised today, but I'll take it!

Rest day today, skipped the long run with Rogue.  In the end, my hamstring health is a little more important to me right now than sucking it up, and possibly injuring myself, and pushing through 9 miles just to say I did it.  I'd rather have a healthy leg, than 9 miles under my belt.

Monday, November 8, 2010

Things that make you go, hmm?

It's in my nature to obsess, and in keeping with what comes naturally, I have been thinking about the ACO pretty much 24/7 since the day I signed up.  I waver between sheer panic and utter determination almost constantly.  And it basically comes down to two things:  "What if I'm not good enough?"  Or "What if I'm better than I thought?"  I'm not sure which scares me more.

Sunday, November 7, 2010

Awesomeness training continued (ACO or bust)

I'm going to keep referring to my ongoing training for ACO as "awesomeness training."  It may be silly, but it works for me :)  As I write this morning, I'm in a serious world of hurt, but pain is weakness leaving the body, right?  Anyway, inverted burpees have taken me down for the count, and everyone knows that day two after a workout is the worst, so here I am, day two, and I feel like I have whiplash.  Neck mobility is close to zero (I feel like I'm wearing a C-collar), but it's all muscle soreness/stiffness, and I'm confident it will only get better.  JDP said my inverted burpees were "legit," so at least I was doing them correctly! 

So to catch up, here are the workouts...


18 min cutoff, 5 rounds
   200m run
   20 box jumps
   10 shoulder press (75% of max, so 65lbs)

DNF'd this one with 4 rounds + 200m run + 20 box jumps.  All I can say is running and box jumps together = major suckage.

I went to Memphis over the weekend, missed Thursday's class, and basically rested the whole weekend.  I attempted my 8 mile long run on that Sunday, but it was rainy, and I managed 4.25 miles before the thunder and lightning started.  I figured it wouldn't be too smart to continue running in the rain next to a large body of water, so I stopped.  I did, however, run in the rain and it felt glorious!  I highly recommend a run in the rain if you get the opportunity, it was amazing!


CC Flyers, 3 rounds, 15 min cutoff
   400m run
   21 box jumps
   12 OHS (65lbs)

I finished this time!  Did this one in 13:27, last attempt was a DNF in August (only lacked 4 OHS), so progress!


Skill work was floor presses, I PR'd with a new max of 115lbs (previous was 100lbs)

For time, 1 round
   500m row
   30 wall balls (14lbs)
   20 burpee pullups

I think I must have heard JDP wrong when he called out my time to me, because I wrote down 8:08.  I think it was probably 10:08 or 11:08 though, because the best mens time was somewhere in the 8 minute range, and there's no way in hell I did the same time as the best man.  Several of my classmates beat me too, and they didn't podium, so 8:08 was more like wishful thinking on my part, lol!  Anyway, it was fun to finally get to do burpee pullups.


"Deadman's row"
   2000m row
   Max reps deadlift (185lbs Rx'd) subtract 5 seconds from row time for every deadlift completed

I was nervous about doing this one, but really excited too, because I always enjoy seeing how I would do in a sectionals or regionals WOD.  I ended up with a final time of 7:58.  I rowed 8:33 and did 7 deadlifts, and felt like a rockstar afterwards.  Go figure.  Some WODs just make me happy.


3 rounds, 15 minute cutoff
   15 inverted burpees
   9 front squats (95lbs)
   21 pull ups

I DNF'd this one with 2 rounds + 10 burpees.  Inverted burpees, fun, but taxing.  I pussed out on the front squat weight too.  I started with the Rx'd weight of 105lbs, and had no problem cleaning it before the WOD started, but once I went to the bar after the burpees, it was a whole different story.  I missed the first attempt at cleaning it, and panicked.  I kicked off my shoes, because it felt like I was sinking when I tried the lift.  Being barefoot helped a little on the second attempt, but my mind wasn't having it, and I choked on the second attempt.  So I dropped down to 95lbs and went with it from there.  I need to work on my front squats for sure.  They looked crappy, they felt crappy, and my elbows kept going down every time. Meh.

The half marathon training is going well, except for my second attempt at 8 miles.  I made the mistake of skipping the early morning run with Rogue, in favor of sleeping in a little and getting some much needed rest.  Bad decision.  I ended up running when it was 87 degrees out, and that little bit of heat smoked me fast.  I made sure to run out 4 miles to start, no matter what, because I knew I needed to get 8 miles done any which way I could.  At 5.25 miles I hit a wall.  I literally had to stop running.  I guess it just wasn't my day.  I walked to mile 6, then run/walked the last 2 miles.  I felt like shit, but it was done.  I'm having a hard time fitting in the shorter runs during the week too.  My schedule has gotten a little out of control these days, and fitting in 3 miles here and there is proving difficult.  The Wednesday quality workouts are tough but fun.  We ran mile loops in Travis Heights for hill practice this week, and did fartlek work the week before.  Next Sunday we tackle 9 miles...holy crap, say a prayer for me!

Operation muscle up and HSPU has begun as well.  I've started doing some PT with JDP, and after 2 sessions I have realized a couple of things, 1. I'm not as close to a muscle up as I thought I was (big LOL here, because I really thought I was closer to it than I am, and 2. Lo and behold, I'm much closer to a HSPU than I thought I was.  Hmm, go figure?  I can officially do a strict HSPU to a 45lb plate + one thickness of a green mat.  Woo hoo!!!  Progress!  Muscle up discussion will be held until a later date, nothing dazzling or impressive going on there, just working on my callouses for now :)

Longest. Post. Ever.  Thanks for reading the whole thing (if anyone did).  That's what I get for taking 3 weeks off from posting.  Happy crossfitting!