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.
Sunday, November 14, 2010
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...
10-19-10
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!
10-26-10
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!
10-28-10
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.
11-02-10
"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.
11-04-10
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!
So to catch up, here are the workouts...
10-19-10
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!
10-26-10
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!
10-28-10
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.
11-02-10
"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.
11-04-10
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!
Tuesday, October 19, 2010
Cleared for take-off
Saw the ortho doc today, and he cleared me to "get back to my regular workouts." Nice of him, seeing as how I never really stopped working out. Have you met me? Anyway, I feel good to go, some residual pain in the mornings, but I think I'm on the right track with getting my posture fixed and getting "organized" by Sam. I have a new issue with my right hamstring/glute, and Sam is also helping me get that worked out. Evidently, my right hip is weaker than the left, the glute isn't doing it's job properly, so my poor hamstring is taking up the slack. I'm trying to get this area strengthened up, because my leg is pretty worthless when it's tight as fuck! My runs with Rogue are getting longer and longer, so it's imperative that I get this thing back to working order. Our long run this weekend is 8 miles...whew! I'm going to have to do this while on vacation in Memphis. Can't wait to run around Shelby Farms like I used to! I'm hoping a change of scenery will make the run a little easier and more enjoyable. I'm getting kind of burned out on running the trail up at Brushy Creek, and was not looking forward to an 8-mile loop up there.
WOD's from last week:
Tues 10-12-10
Kettlebell ladder
10 squats
20 snatches
30 cleans
40 push ups
50 swings
40 push ups
30 cleans
20 snatches
10 squats
I don't remember the time cut-off for this one, and forgot to write it down, but I made it through the last 30 cleans. I once again got hung up on the push ups, THEY'RE SO TIME CONSUMING!!!! But, I did all of them on my toes, Rx'd this one with a 16kg kettlebell too.
Thurs 10-14-10
10 rounds
5 Hanging snatches
5 Burpees
Again, forgot the time cut-off, I think it was 10 minutes. After a short debate with JDP over how much I was going to use (which went something like, ME: "I don't think I can do 55lbs for 10 rounds," JDP: "Let me see you snatch it," ME: (as I'm demoing) "I should probably use 45," JDP: "Nope, that's your weight." (as he walks away). He was right, as much as I hate to admit, Rx'd this one with 55lbs, made it into my 9th round with 5 H. snatches + 3 burpees.
So my big news is that I've signed up for the All Cities Open in Dallas, in December. They're having a "40+ division", so I felt like I had to do it. I'm of course scared shit-less, but I've already paid, gotten the time off from work, etc. so I'm in. Fuck me. I have 7 weeks to get my double unders, and to get my push-up stamina built up. I could use all the support and encouragement I can get, because I truly am terrified. Here goes nothin'.....
WOD's from last week:
Tues 10-12-10
Kettlebell ladder
10 squats
20 snatches
30 cleans
40 push ups
50 swings
40 push ups
30 cleans
20 snatches
10 squats
I don't remember the time cut-off for this one, and forgot to write it down, but I made it through the last 30 cleans. I once again got hung up on the push ups, THEY'RE SO TIME CONSUMING!!!! But, I did all of them on my toes, Rx'd this one with a 16kg kettlebell too.
Thurs 10-14-10
10 rounds
5 Hanging snatches
5 Burpees
Again, forgot the time cut-off, I think it was 10 minutes. After a short debate with JDP over how much I was going to use (which went something like, ME: "I don't think I can do 55lbs for 10 rounds," JDP: "Let me see you snatch it," ME: (as I'm demoing) "I should probably use 45," JDP: "Nope, that's your weight." (as he walks away). He was right, as much as I hate to admit, Rx'd this one with 55lbs, made it into my 9th round with 5 H. snatches + 3 burpees.
So my big news is that I've signed up for the All Cities Open in Dallas, in December. They're having a "40+ division", so I felt like I had to do it. I'm of course scared shit-less, but I've already paid, gotten the time off from work, etc. so I'm in. Fuck me. I have 7 weeks to get my double unders, and to get my push-up stamina built up. I could use all the support and encouragement I can get, because I truly am terrified. Here goes nothin'.....
Friday, October 15, 2010
Saturday, October 9, 2010
The week in review...
I had a decent week, felt a little more tired than usual, I think the non-stop schedule I've created kind of got the best of me. Sunday I had a great long run with Rogue. It was a hilly 6 miles through downtown, past DKR stadium, turnaround at 32nd or 38th, can't remember. CrossFit has ruined me for the "nice and easy" long runs, which I guess is a good thing. I finished first, couldn't help myself, had to run it like I meant it! The weather was fantastic too! Wednesday we ran our 2-mile timed run at the track. I finished in 17:27 which is great for me. My goal is to bring it down into the 15-16 minute range the next time we test. If I keep up the paces I've been running, I should have no problem attaining my goal of a sub-2-hour half. We'll see!
WOD Thurs 10/2/10
200m lunges
50 box jumps (20in)
30 deadlifts (185#)
Finished this one in 16:08, Rx'd it too with those 185# deadlifts, WOO HOO!!! I am pleased to say, I avoided post-deadlift-angry-back-syndrome after this WOD as well. I think my legs have gotten a lot stronger in the past few months from my Oly lifting, and I definitely felt like I used them more in this WOD. Saved the back!
WOD Tues 10/5/10
3 rounds
9 deadlifts (85# all movements)
7 sumo deadlift high pulls
5 push press
400m run
Finished this one in 11:00 flat. Rx'd as well, 10 seconds behind Clarkie...I'm gonna catch you girl!!! :) We both agreed that the run in this WOD was the big suck. I struggled a bit with the push presses too, I had to fight the urge to jerk it when I started getting tired.
WOD Thurs 10/7/10
Back squats 5-5-3-3-3 (75-85-95-105-125)
3 min row for calories
rest 30 sec
3 min ring rows
rest 30 sec
3 min DB floor press (25#)
I managed 125 (reps + cals). I jumped into Chris Hartwell's 4:00 class this day, so I missed my regular peeps from JDP's 6:45 class. I was really disappointed I couldn't do this one Rx'd too. I tried the 35# dumb bells, and it just wasn't happening with my left arm. I think I could have managed with the right. Tried the 30# ones too, and it was too much also. Meh, 25#, oh well. I need to work on my upper body strength obviously.
Oly lifting was good this week as well. We worked on snatch grip heavy pulls, using the straps and the platform on top of the platform, etc. Cleans from the platform, and got to do some muscle snatching. The shoulders feel pretty good, except when I'm trying to sleep. I'm through with physical therapy, but still seeing Sam for some ART. He said everything is looking and feeling better, progress! I'll see my ortho in 2 weeks, so we'll see what he says.
WOD Thurs 10/2/10
200m lunges
50 box jumps (20in)
30 deadlifts (185#)
Finished this one in 16:08, Rx'd it too with those 185# deadlifts, WOO HOO!!! I am pleased to say, I avoided post-deadlift-angry-back-syndrome after this WOD as well. I think my legs have gotten a lot stronger in the past few months from my Oly lifting, and I definitely felt like I used them more in this WOD. Saved the back!
WOD Tues 10/5/10
3 rounds
9 deadlifts (85# all movements)
7 sumo deadlift high pulls
5 push press
400m run
Finished this one in 11:00 flat. Rx'd as well, 10 seconds behind Clarkie...I'm gonna catch you girl!!! :) We both agreed that the run in this WOD was the big suck. I struggled a bit with the push presses too, I had to fight the urge to jerk it when I started getting tired.
WOD Thurs 10/7/10
Back squats 5-5-3-3-3 (75-85-95-105-125)
3 min row for calories
rest 30 sec
3 min ring rows
rest 30 sec
3 min DB floor press (25#)
I managed 125 (reps + cals). I jumped into Chris Hartwell's 4:00 class this day, so I missed my regular peeps from JDP's 6:45 class. I was really disappointed I couldn't do this one Rx'd too. I tried the 35# dumb bells, and it just wasn't happening with my left arm. I think I could have managed with the right. Tried the 30# ones too, and it was too much also. Meh, 25#, oh well. I need to work on my upper body strength obviously.
Oly lifting was good this week as well. We worked on snatch grip heavy pulls, using the straps and the platform on top of the platform, etc. Cleans from the platform, and got to do some muscle snatching. The shoulders feel pretty good, except when I'm trying to sleep. I'm through with physical therapy, but still seeing Sam for some ART. He said everything is looking and feeling better, progress! I'll see my ortho in 2 weeks, so we'll see what he says.
Friday, October 1, 2010
Getting "organized"
After 2 sessions with the mobility savior, Sam Sneed, my shoulders are feeling like a million bucks! Turns out all of my problems came from having crappy posture. I was completely oblivious about my poor posture. I looked through pictures from the Women's Challenge, and in every one, I am slouching big time. Because of Sam (and JDP) I've become more aware of how I stand, sit, etc. throughout the day, and have been constantly correcting my position if I catch myself slouching forward, or let my shoulders roll forward. I've been doing exercises to strengthen my "posture" muscles and my internal and external rotators. I think it's working. I tested the shoulders out this week, with some overhead lifts in my Oly class, and by doing "Cindy" on Tuesday. No problems so far. I made sure to ice after all workouts as well. No pain in the collarbones, woo hoo! I've decided to either cut back my physical therapy at Greater Austin Ortho, or eliminate it completely. I think that the work Sam has done on me and a few more sessions with him will ensure I'm on the right track to fixing my posture problem.
Workouts this week have been pretty good. I've managed to get all of my running in this week, and will cap it off with a long run on Sunday. Monday I cleaned 110#, not a PR, 5lbs shy of it, BUT, it was a smooth, clean lift with a huge pull, and it didn't knock me on my ass, like it used to. I felt strong, the lift felt great, progress! Tuesdays WOD, "Cindy" was very disappointing, I only managed 11 rounds and change. My pull ups and squats were no problem, but once again, I got held up with my push ups. I am on a mission to improve my push up stamina. I've been asking every elite Crossfitter I can find what they suggest I do to improve...we'll see how it works out. Thursdays WOD was a nice way to end my week! 200m lunges, 50 box jumps, 30 deadlifts (185# Rx'd) 16:08! I was happy with it, because not many women did it with the Rx'd weight. Yay me! :)
Workouts this week have been pretty good. I've managed to get all of my running in this week, and will cap it off with a long run on Sunday. Monday I cleaned 110#, not a PR, 5lbs shy of it, BUT, it was a smooth, clean lift with a huge pull, and it didn't knock me on my ass, like it used to. I felt strong, the lift felt great, progress! Tuesdays WOD, "Cindy" was very disappointing, I only managed 11 rounds and change. My pull ups and squats were no problem, but once again, I got held up with my push ups. I am on a mission to improve my push up stamina. I've been asking every elite Crossfitter I can find what they suggest I do to improve...we'll see how it works out. Thursdays WOD was a nice way to end my week! 200m lunges, 50 box jumps, 30 deadlifts (185# Rx'd) 16:08! I was happy with it, because not many women did it with the Rx'd weight. Yay me! :)
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