3...2..1...wait! Umm, really, ok...go!

It's been a long time blah blah blah Ashley Thompson Denton made me blah blah blah I hate Paul Potorti blah blah blah


To appease people like Mitchell Rosser who say I don't talk enough about the "live" portion of my blog:

I had a nice lunch with Paul Saturday after working out at CFD...I paid, which makes him the luckiest girl in the world. I hope I didn't send him the wrong message, as I will not be calling him back.

Saturday night I was talked into going out to Ruckus with some people. My normal cheat day interfered a little and I only had 2.5 Red Oaks...and passed up chip and guac. I also only ate 8/10 slices of my large pizza and had 2 cookies...I think my stomach is shrinking.

Sunday was a nerd fest as I watched Harry Potter and the Deathly Hallows Pt 1 and the Chronicles of Narnia: Voyage of the Dawn Treader.....I watched them both alone and then cried myself to sleep.

That brings us to shit some of you (Ashley) might actually care about (I don't care if Paul gets bored, he sucks - ask Jeff).


Today I went with Rick to CrossFit Clayon. After watching a video on the CF Journal I had a WOD in mind and Matt agreed it was the right choice.

5-4-3-2-1
Deadlift, 315
Muscle Ups

5-4-3-2-1
C&J, 225
HSPU

5-4-3-2-1
Snatch, 135
Burpee w/ lateral hop over bar

The idea was the perform the 5-1, strip off a 45 and go on to the next couplet. The guys (James Hobart and Austin Malleolo (sp)) stated there goal was sub-10 since Graham Holmberg did it in about 10:17 or so.

I decided to wisely lower my weights to 275/185/95 for the couplets as I've never had more than 215 over head...except for this one time, but that was before Paul lost weight.

Matt being the champion that he is went RX and Rick used 275/165/85.

This. WOD. sucked. I immediately texted Ashley after to tell her such. I couldn't string together MU's together in the first set of 5...mental block I think. Once I talked myself through it I didn't have any more problems. The cleans felt pretty easy, but I missed a few jerks which def. cost me. Snatches were the easiest and I def. should have gone with 115.

Matt seemed to struggle and miss some reps as well. You could tell that we all thought this would be "easier" than it was. I made the joke at one point that this was a really fun "chipper".

All in all it was a pretty good workout. I finished in 26:11 and Rick in about 32...Matt was probably done around the 20min mark. Everything hurts. My back is fried and my shoulders are red. I plan on going back to play with Matt's balls...umm, stop. His new Hybrid Athletic Mold Made Atlas Stones. Ashley is invited as well...on a Thursday.

I hope you enjoyed my blog today. If not, fuck you.


Side Bar: I'm trying an experiment based on research. The experiment? If I talk shit about Paul Potorti will he find my blogs more or less interesting? He probably got excited just because I mentioned his name.

Globo Rings

It seems these days I'm lucky to update this thing every other day or so.  It's really turned into more of a workout journal than an actual blog.  I'm sure it will get more interesting when the CrossFit Opens start and I have some stuff to talk about.  On that note, the title of this post...we finally have rings up at LFF now!  Thanks to Eric for approving it and Andy for getting them up.  Now I don't have to stress if I need to do MUs and can't make it to CFD.

I had a 10am client today so I decided I would go to LFF at 8am (since I was up anyway) and get my workout in.  I did the CFNE wod and then decided to do the mainpage one as well since tomorrow is a rest day.

CFNE

3 Rounds
Row 500m
Run 400m
3 min rest

Running after rowing...evil.  My legs almost collapsed right out of the gate.

By round, it went 3:31, 3:38, and 3:42.

Bench Press 5-4-3-2-1-1-1

185x5
195x4
205x3
215x2
225x1
230x1
235x1

I wasn't really sure exactly what was expected out of this rep scheme so I just worked up to a manageable weight for each rep range.  It's probably been a good 2 months since I've done bench press, so I didn't know what to expect.


Mainpage WOD

4 rounds
7 Muscle-Ups
15 Deadlifts, 225lb
30 Walking Lunges

Just wasn't feeling this workout at the beginning.  I slowly made my through the first 2 rounds and then actually decided to push it a littler harder.  Needless to say it was already too late into the damn thing to get a good time, but I go the work done.


16:08

It was a little harder than I thought...due to attempting the 7's yesterday.  I say attempting because I only had time to make it through 5 of the 7 rounds before having to stop and teach a class.

For those of you that don't know, here's the 7's:

7 Rounds
7 Handstand Pushups
7 Squat Thrusters, 135lb
7 Knees-to-Elbows
7 Deadlift, 245lb
7 Burpees
7 KB Swings, 70lb
7 Pull-Ups

I made it through the 5 rounds in 25:11

Power Up

Lots of workout updates for today, as I worked out twice.

Workout 1 - 3pm

Front Squats
warm-up sets up to 155
190x3x5

Snatch
singles w/ 115, 125


Workout 2 - 5pm

Overhead Squats
95x5
115x5
135x5
145x5
155x3


9-7-5
Deadlifts, 315
Muscle-Ups
6min 58sec


Messing around:

Ring Handstand Push-ups - 2 sets of 3 reps

Smoked

Today was rushed, as are all Wednesdays due to the craziness of my schedule.  I got in a quick workout (with minimal warm-up).


Deadlifts
335x3x5

Press
115x3x5


AMRAP 8min
1 KB Swing/1 Squat thrusters, 2 KBS/2SQT, etc. etc.

70lb KB, 95lb barbell

Only made it to 8 rounds + 9 KB Swings...my legs and lower back are fried after the past few days (whine)

Check, check...is this thing on?

It's been a few days since I updated the blog...oops.  I got a little swept up with work last Wednesday and never found the time to sit down and update things.  I went home this past weekend for my dad's birthday and was less than motivated to update then as well.  Oh well, it's back.

some WODs from the past week (off the top of my head):

3 Rounds
10 Deadlift, 275lb
50 Double Unders
5m 17s


21-15-9
Power Snatch, 95lb
Ring Dips
6 something?


AMRAP 15
5 Push Press, 115lb
10 OH W. Lunges, 45lb
15 Box Jump, 24"
9 Rounds + 1 Push Press

Ultimate Conditioning

UPDATE: The Wednesday Mystery Workout has been planned.  I will say that it should be a "good" one, to include: running, deadlifts, push-ups, squats, DB Clean & Jerks, running, Walking Lunges, running...did I mention running!?

Duck Hunt

Hips were a little tight from the WOD on Saturday.  I really want to do the Thruster/KB Swing WOD from yesterday's Class, but it'll have to wait. 

Strength: 

Back Squat
135x3
165x3
185x3
225x3x5


Clean & Jerk
135x1
165x1x3


On the minute for 15 minutes:
10 Box Jumps, 24"
AMRAP Pullups/Pushups in time remaining each minute (I subbed in 75lb Push Press for pushups)


Pull-Ups - 30/15/15/10/12/12/12/16 (122)
Push Press - 12/11/10/8/10/8/12 (71)
Total Reps - 193


Ultimate Conditioning - Monday 1/24/2011


Deadlift 5-5-5

then:

AMRAP 15min.
5 Push Press (75/45)
10 OH Walking Lunge, (45/25)
15 Box Jump, (24/20)

Nelly's Birthday WOD

Worked out at CrossFit Durham today!  It was awesome to be back.  Dave led our warm-up, with the focus on the split jerk.  I was hesitant to go heavy due to my back, but decided I'd feel it out.  Foam rolling in between reps seemed to help.

Split Jerk
75x3
95x3
125x1
135x1
155x1
175x1
185x1
205xF
210x1 (PR)


Quarter Life Crisis
250m row
25 Deadlifts, 225lb
250m row
25 Wall Ball, 20lb
250m row
25 Knees-to-elbows
250m row
9m 11s

This WOD completely kicked my ass.  I'm not sure what to attribute how bad I did to...lack of MetCons lately...lack of rowing...not being as awesome as Paul Potorti...who knows.  It took me a good 20min to recover and I thought at one point I might throw up.  Loved it.

CrossFit Totaled

Finally, after a week of boring workout posts, I actually have something worth posting.  I have to admit I was a little nervous about maxing out today.  It's been a long time since I actually tried and I had no idea what I'd be able to do.  Unfortunately, not having a good grasp on where I was at actually held me back from hitting some more impressive PRs...more on that later.


Squat
135x5
155x3
185x2
225x1
240x1
285x1
300x1 (PR)

I've never really been a fan of the back squat since getting my ACL repaired, but I have to say it's beginning to grow on me.  My hamstrings are looser, my hip feels good, and I'm finding the intensity I need to actually get better.  The 300 actually went up pretty fast. Faster than I was expecting actually.  I could have tried another heavier set, but Rippetoe's "don't be greedy" comment from the  CrossFit Journal  (referring to the CF Total) flashed into my head.  I obeyed...

Press
95x5
115x3
125x1
140x1
150xF
145xF

Press is def. my weakest lift.  In fact, most upper body pressing movements are not my forte.  I thought I'd be  able to hit at least 150, but sadly I was mistaken.  My shoulders were a little sore still from the WOD I did 2 days ago (amazing how much plain push-ups kick my ass), but that's still no excuse.

Deadlift
145x5
185x3
225x2
275x1
315x1
335x1
365x1
405x1 (PR)


After a weird shoulder/lat issue popped up last week during deadlifts, I was worried about this max attempt.  Luckily, for whatever reason (maybe due to recent mobility efforts) I didn't have any issue.  365 to 405 seemed like a big jump, but I didn't feel like wasting any time.  This was another one that (surprisingly) flew up.

CF Total Score:  845

All in all, not a bad result.  I'm starting a new routine Monday (Mike's Gym) that will hopefully help with Oly lifting...I'm going to make sure I sprinkle in back squats and deadlifts when I can.  I like the site because Burgener posts the weeks workouts in advance, which makes it easy to figure out when to do Deadlifts and back squats (if they aren't already planned).


Friday night "out"

Someone (Mitch) commented that I post a lot about eating and lifting, but nothing about living. Tonight would apparently qualify as living since I hung out "in a social setting with other people"...Paul was there too.  The night consisted of cooking, eating, and Paul talking shit as usual (and not just to me!).  It ended up being a really fun time though.  Tomorrow might bring even more fun, as we're supposed to check out this new bar/lounge/bowling alley called Sparians.

Dinner:
Burgers (topped with bacon, tomato, and avocado), sauteed spinach, and sweet potato fries.

Spinach cooked in bacon grease...delicious!

UltiCon WOD

Today is a much needed rest day from training.  I plan on relaxing for the majority of the day and taking in a movie (Tron 3D).  Happy Sunday everyone!



Ultimate Conditioning - Sunday 1/9/2011

"Rankel" modified
6 Deadlifts
7 Burpees
10 KB Swings
200m run

Deadlifts - Use a weight that you could only perform 7-8 times or about 50% of 1RM
Burpees - Chest and thighs touching floor, perpendicular to ground at top of jump, clap overhead
KB Swings - These should be hard. American Swings - KB Overhead at top position.



Spaghetti Squash "Pasta" w/ Meat Sauce 


Incredients:
1 Spaghetti Squash 
1lb Ground Beef
Pasta Sauce (Organic, no sugar added)
garlic, garlic powder, black pepper, sea salt (optional)

Directions:
Poke holes in squash and bake for 1 hour at 375 degrees.  Cut it in half and scoop out seeds.  Using a fork, scrape the insides out into a bowl and shred (should look like angel hair pasta when finished).
Brown the ground beef in a pan (you can add veggies if you'd like as well).  Add sauce and simmer on low/moderate heat.
Put "noodles" down on plate and cover with meat sauce.

Enjoy!

CrossFit Raleigh

I decided to go to CrossFit Raleigh today with Mitch, since this is where he normally works out.  We decided to just do mobility stuff during the 9:30 WOD and work out at 10:30 with the Coaches and some surprise guests (the Dentons and some other rock-star CrossFitters).  The WOD ended up being Jack...a hero workout.

Jack (AMRAP 20)
10 Push Press, 115
10 KB Swings, 24kg
10 Box Jumps, 24"
9 rounds + 3 push press (might have been 10+3...but since I'm not sure, I'll go with lower)

Push Press was def. the limiting factor on this WOD.  The swings were effortless and I managed to do all of those unbroken.  Box Jumps are still a struggle since I'm so fat (there ya go Paul).  Overall, it was a good effort...def. should have pushed for at least one more round.  My shoulders were still a little tired from strict press, snatches, burpees, and wall ball yesterday...(excuses, excuses)

I give CrossFit Raleigh double thumbs up...and they have snazzy t-shirts.


Possibly another hero WOD later....we'll see.

UPDATE (3+ hours after Jack)

Hero WOD #2

Rankel (AMRAP 20)
6 Deadlifts, 225
7 Burpee Pull-Ups
10 KB Swings, 32kg
200m Run
6 Rounds + 6 DL + 4 Burpee Pull-Ups

Blueberry Pancakes:
1) Mix 2 ripe bananas, 1 egg, and 1-2 TBsp on almond butter in a bowl.
2) Add blueberries to the mixture.
3) Pour batter onto griddle/non-stick pan and cook (about 2 min. each side)

Note: Be careful when flipping them as they tend to be a little more delicate than regular pancakes.  If you want a nice "syrup", try blending 2 pineapple chuncks, a few strawberries, and some blueberries.

Paleo Blueberry Pancakes and Bacon...mmmmm