Weekend: Windy City 2x & Sunday

Saturday:

Went to Windy City Crossfit w/ Mango, Emily, BillyQ, and Jonny for their 2-a-day workout. First time going to that box and everyone was awesome.

WOD #1, from New Zealand Qualifier:

2k row
50 burpees
100 lateral jumps (over 2 #45 stacked bumper plates)
Split up anyway you want

Time: 14:07

Split this up with a 1000m sandwich, and the burpees and jumps in the middle. I had been planning to portion off the burpees and jumps in nice sets, but ended up doing them all over the place (thanks Emily for putting up with me). Rows were what they normally are--not bad but not great. My pace right now is usually around a 1:55/500m split--I'd like to be able to get this to 1:50 but don't know if I can hit it consistently at a low stroke rate.

I thought this was just a decent time--would have liked to get in the 12-13 minute range. Would have placed 28th out of 40 guys at the NZ sectional. It was one of the better times for everyone at the box that morning though.


WOD #2, from NZ Qualifier:

AMRAP, 10 minutes
5 power cleans (Rx'd #155)
10 pullups

Reps: 121 (10 full rounds + 5 power cleans + 1 pullup)

This was a big surprise. My 1RM on power clean is #175, so I was thinking I would be getting 5 or 6 rounds. Something hit me before the workout out though and I just wanted to attack this one as aggressively as possible. I think part of it was because I wanted to put in a good effort and represent our box well, and also because everyone there at Windy City gave a great push. Emily also did an awesome job coaching me through. Eric W has been telling me that on my cleans and jerks I need to "get angry" at the bar, and instead of just dropping the bar at the top of the clean I found myself throwing it down. Whenever I felt my hands on my knees I took them off immediately and just picked up the bar. Pullups were usually split up 5/5, tried to butterfly as much as I could.

Would have placed 10th at the NZ qualifier, think I got a top 5 score at the box that day--a few guys did 150-155s, which was pretty ridiculous.

All in all it was a good experience. I know this wasn't an event like Sectionals but it was good practice for future competitions and everyone I met was great.


Went to Duke's for a cheat meal Saturday night. The burger would have been pretty paleo (if I hadn't eaten the bun) and had some chippers as well. Also had some beers--had been planning on going out but I was ready for bed by about 10:30p (I think I am a closet grandmother). Going to try to stay pretty good these next two weeks during the competition for our affiliate team.


Sunday, WL open gym:

Bench Press: 3-3-3+
155-170-195(9)

Back Squat: 3-3-3+
175-190-210(10)

Worked on some clean and jerks for 20 minutes

Wanted to get a lighter metcon in before the Affiliate Cup competition tomorrow, made up Friday's double under / thruster workout. Definitely want to make up the DT-ish workout at some point.

AMRAP, 15 minutes
30 double unders
10 thrusters (Rx'd #65)

10 rounds + 15 double unders

I was pretty beat up this morning, but this was a good one. Thought I could have done another round or two--shoulders were fried by the end.

Resting up tonight, can't wait to compete with everyone for the affiliate team.

Thursday: E-Diesel Chipper

Got some running in Thursday morning. Knew the Chipper that night would be tough, so no strength.

AM Workout, 6:00a @ Bally's:

Warmup: Double unders, stretching, set of 10 HSPUs

1.5 mi run (8.6 mph, just under a 7:00/mi pace)

Double unders, more stretching and a few more sets of HSPUs (getting better at these).

1 mi run (7:00/mi pace)


PM Workout, 6:00p @ CFC:

Rowing Efficiency
Toyed around with my rowing stroke for a bit. Was able to pull a 1:45 / 500m pace at a stroke rate below 25/minute, but I'm not sure how long I can hold this.

Metcon:
"E-Diesel" Chipper,
For time:

30 Kettlebell swings (1.5 pood)
30 Push press (#75)
30 Box jumps (24")
30 Overhead squats (#75)
30 Pull ups
30 Sumo-deadlift high-pull (#75)
30 Calories on C2
30 Front squats (#75)

Time: 13:12

I enjoyed this workout a lot. Chippers are one of my favorite workouts to do, and I was pretty nervous about the OHS but I got through them. Decent time, would have liked to get in the 12 min range.

KBs: unbroken
Push Press: 15-7-8
Box Jumps: broken up too much, not sure what happened here since this should have been unbroken
OHS: don't remember, but did get a set of at least 10 straight in
Pullups: 5-5-10-5-5
SDHP: 10-6-7-6
Row: ~1:50-2:00 (felt like I was rowing in sand)
Front Squat: don't remember

Itried to tell myself to pick the bar up as fast as possible on my rests, but it was a challenging workout all around.

Rest day today, going to head up to Windy City Crossfit tomorrow to do the double workouts from the New Zealand Sectional. First time competing outside of the box, a little nervous but more pumped than anything else--should be a good time.

Wednesday: Why Do You Do It?

Wed. Workout, 5:40a @ Bally's:

Warmup:
500m row (1:57)
0.5 mi run (7:00/mi)
Stretching, 1 set 10 HSPUs (unbroken)

DL:
135x6, 185x5, 225x5, 245x5, 265x5, 275x2 (grip slipped), 135x6

1 mi run (7:00/mi)

Double unders (didn't count, probably around 25-30 per set) superset w/ sets of HSPUs (10, 5, 5, 10).

I've decided to incorporate one or two movements in my morning workouts that give me trouble so I can get some extra practice in outside of the box. This worked with double unders and now I'm doing HSPUs, which are getting better. If only I had a wall ball...


Erin was asking me the other day how I get the energy to do 2-a-days regularly. My normal schedule since starting at CFC at the end of the summer has been to workout in the mornings at Bally's and then go to the box (usually on Tuesday, Thursday, and Saturday). I've been trying to incorporate extra strength work on the days I go to the box, so I usually do a 2-a-day on those days. I haven't been great at taking rest days, but have been starting to take Fridays relatively easy. I'm a bit used to multiple workouts--during senior year of college I wanted to drop down to a weight class I could be competitive in for boxing, so I went from 155 to 135 in a matter of about two months. This was definitely as awful as it sounds. I hadn't yet discovered Paleo so I was still eating grains (although I had a pretty clean diet minus weekends) and of course going out on the weekends like a normal college student.

To make up for this, I was working out 2-3 times a day--lifing and cardio before class in the morning, boxing practice from 4-6 pm each day, and then maybe another trip to the rec center for more running. If I wasn't working out or in class, I was probably sleeping since I was so tired all the time. That said, competing in the tournament was one of the best experiences I did while at school. I had started training both freshman and sophomore years, but ended up wussing out--I knew that if I didn't go through it my senior year it would be something I would always regret. I often liken the Bengal Bouts (ND's boxing program) to Crossfit, since I really enjoyed the community aspect of it. There more than 100 other guys competing, and part of what got me through the 2+ hours of practice each day was the fact that we were going through everything together, and for a greater purpose than just running into a ring and beating each other up (although this was pretty fun as well)--the club raises thousands of dollars for Notre Dame's Holy Cross missions in Bangladesh each year. I lost my one match during the tournament (although I contend I should've won haha), but it'll be something I never forget.

Trailer for Bengal Bouts film, "Strong Bodies Fight":



I got to thinking about how hard everyone has been training, and it's pretty cool to look back and see where your hard work has taken you and will take you, whether in CrossFit or life in general. Sometimes I think back on how I spent countless hours training for boxing and running outside in the freezing South Bend weather just so I could fight in a ring for a time that amounted to less than 10 minutes. It's something that I think is similar in how I've approached CrossFit over these last 6-7months. My friends often ask me why I go to bed / wake up so early, watch what I eat everyday, work out constantly, or why I spend so much money on working out. I'm definitely not knocking them at all, since I think you have to do whatever makes you happy and what works for you. That said, I don't even know if I can really explain why exactly I do all of these, other than the fact that I enjoy every minute of it (except maybe wall balls) and have been able to meet a solid group of new people. I think I'm pretty much finished with my long post, chipper workout tonight!

Tuesday: Olympic Total and a Date w/ Isabel

Good 2-a-day today. I feel like the extra training is starting to pay off, although I know I definitely need to be better about taking the needed rest days to prevent overtraining and injury.

AM workout, 5:45a @ Bally's:

Warmup: Double unders and stretching (really trying to be better at doing the latter, only take a few minutes before and after workouts)

Back Squat
Warmup: 135x6, 185x1, 225x1
Work: 190x20

2 mile run
Ran first 0.5 mi at just under 7:00/mi, walked for a minute, finished up the mile at under 7:00/mi pace. Repeated for another mile. Legs feeling a bit tired, can't wait for it to warm up so I can start pushing my runs harder.

Situps, OH lunges w/ #45 plate, more stretching.

1 mi jog (8:00/mi)


PM workout, 6:00p @ CFC:

Olympic Total:
1RM Snatch: #125 (#10 PR)
1RM Clean & Jerk: #175 (#20 PR)

Both were power instead of full squat movements. Happy with the PRs (last time I think I did these was about a month ago), but not satisfied with either. I plan on really trying to get my technique down on these lifts, since I still rely too much on strength/muscling the weight up. One of my Proving Grounds goals is to do a #200 C&J, and I've got to get MUCH faster elbows if I want to accomplish that. Jerk felt pretty easy, but it was more of a push press.

Metcon:
"Isabel"
30 snatches for time

(Rx'd is #135, used #105)

Time: 2:17

First time doing this workout, was pleasantly surprised at how long my form held up since it usually goes down the toilet during high rep snatch workouts. I'd say about 2/3rds of the workout had decent technique, but the last 5 were pretty horrendous. My hamstrings started tightening up during the last 10. First 10 unbroken, then broke it up but concentrated on keeping moving.

Chris posted that Windy City will be having a competition this weekend for those who went to Sectionals / are going to Regionals. I'm hoping to see if I can get squeezed in somehow, I've been itching for a chance to compete. Even if the workouts end up having a Rx'd movement I'm not great at, it'll still be great experience for competitions down the road ahead.

Congrats to Erin on being the February member of the month--you've definitely earned it!

Monday

Monday workout @ Bally's, 5:45a:

Warmup:
500m row (2:00)
0.5 mi run (7:00/mi)

Bench Press
Warm: 135x6, 175x5
Work: 195x5, 205x3, 205x3, 205x3

Press:
95x5, 105x5, 115x5, 125x5, 135x5

0.5 run (8:00/mi)

Did some supersets of box jumps, double unders, and HSPUs. On HSPUs, got 3 sets of 5--head to ground, no mat. I can definitely get more each set, but have never been great at gymnastics movements so still getting used to it. Improving at getting into the handstand position--going to work on being able to get 10+ consistently.

I've decided to just post my workouts from now on, since my diet doesn't really change that much each day. I will certainly make sure to post any non-Paleo cheats though, to keep me honest. That said, I haven't found it that difficult to stay Paleo except for on the weekends (I also haven't been doing strict, and have been drinking milk and eating greek yogurt). When I first started trying Paleo out during the late Fall I looked at it more as a diet, and now I view it as more of a lifestyle and something I need to do in order to keep my training gains on track.

Did my 20 rep squat workout @ #190 Tuesday morning and some running, looking forward to the Olympic total and Isabel tonight--not great at these lifts yet but still pumped.

Saturday / Sunday: Meat Sweats

Saturday:

AM workout, 10:00a @ CFC

First time working out at the new box, and it was awesome. Did the team WOD with Adam and Billy Q--solid team.

For time:
2 rope climbs
50 ball slams
10 muscle ups (subbed 40 pullups and 40 ring dips)
40 toes to bar
Hallway's length of lunges w/ #25 plate

During each round had to run 2x sprints in the back hallway.

Time: 17:00


PM workout, 4:30p @ Bally's:

500m row (2:00)
0.5 mi run (7:30/mi)

Bench Press:
135x6
175x5
185x5
195x5
205x5
135x10

Did some double under work w/ burpees

Sat. Food Log:
7:30a: smoothie--skim milk, 1 sc whey, 1 sc casein
8:30a: 3 eggs (whole, hard boiled), nuts
11:00a: 1.5 sc whey, H20, 5 g creatine, nuts and fruit from adam on the ride home
12:00a: 2 eggs (whites, hard boiled), nuts
2:30p: a million different types of chili and some paleo desserts @ the CFC grand opening
6:00p: smoothie--skim milk, 1 sc whey, 1 sc casein
10:30p: went to brazzaz for restaurant week--I think it's safe to say this one was a cheat meal. had a few beers and some wine, along with everything that was brought to the table. I felt like I was going to give birth to a filet mignon right at the table.


Sunday:

Went to Bally's this afternoon, was feeling pretty sore from the past two days of workouts, so just did a number of random things:

1000m row (4:00)
0.5 mi run (7:30/mi)

OHS: 45x5, 65x5, 75x5, 85x5, 95x3, 95x3

Wrists always give out on these, even when the weight doesn't feel that heavy

Did some sit ups and a lot of stretching--left hamstring has been pretty tight the past few days

Food Log:
10:00a: 3 eggs (whole, hard boiled), nuts
2:00p: 2 turkey burgers, 2 eggs (whole, scrambled), guac, plantain chips
6:30p: chicken kabob, tilapia
8:30p: chili
9:30p: will have a smoothie--skim milk, 1 sc casein

Friday: Back to Work

Rest day Thursday, which definitely helped on Friday:

Light AM workout, 6:00a @ Bally's:

500m row (2:00)
0.5 mi run (7:00/mi)

3x10 Toes to Bar

1 mi run (7:00/mi)

Did some stretching, then 3 sets max consecutive double unders:

1) ~80s
2) 114 (PR by 4)
3) 60

PM Workout, 6:30p CFC:

Back Squat: 5-5-5+
155-175-200(20)

Got my weightlifting shoes today, squats felt great. May have had a few left in the tank there.

Metcon:
500 m row (sandwich)
10-8-6-4-2, power snatch - thrusters (thought I was using #95, but actually had #90)
500 m row

Time: 9:39

First row was around 2:00, last around 1:50. Goofed up and ended up using #5 more pounds on one side of the bar than the other side, didn't notice until Geoff came up and told me after the workout. Great push from Emmitt during the workout--tough but solid. Wasn't unbroken, but tried to keep rests quick.


Food Log:
5:30a: 1 sc whey, H20
7:00a: smoothie--skim milk, 1 sc whey, 1 sc casein
8:30a: p'belly sandwich--ham and mushrooms, no bread, (they forgot the egg!)
11:00a: 3 eggs (whole, scrambled, 1 chicken sausage
1:00p: freshii salad
2:30p: jerky, nuts
4:30p: dried fruit, nuts
5:00p: muscle milk
7:30p: shake--1 sc whey, 1 sc casein, H2O
9:30p: chipotle salad w/ steak and guac
10:30p: smoothie--skim milk, 1 sc whey

Great team workout this morning, heading back to the box in a little to eat some food and hopefully get in another workout today.