Ah, the power of the power snatch!

So yesterday I was bit a nervous for the WOD. It's the first lifting WOD since I injured myself last week - and the same movement. The power snatch, and then the power clean.  Andrew was quite helpful. He watched my lifts with an eagle eye and told me to take my time, start light but don't be afraid to build up. I also kept creeping my hands in - because I was nervous and felt more stable with the weight above my head that way - and had trouble squatting lower while keeping my feet in (my body naturally spreads my feet wide wide wide, think sumo wrestler, when trying to get under the bar but this is not stable).  All in all, I feel good about the work I did. My weight wasn't even close to PR but I think my technique is better for it!


WOD
power snatch
1-1-1-1-1-1


10min AMRAP
10 power clean @ 100% power snatch weight
10 ring dips


RESULTS
PS 35-45-55-65-75-85 
5 rounds + 7 power cleans (blue band)


ANALYSIS
The snatch is always an interesting lift. It involves popping that weight above your head, from the ground, with minimal arm work - its all in the hips!  I freaky to think about the weight you are flying above your head, but easier to drop than an overhead squat ... yeah, I am scared with those ;)  85lbs was ok to get up for the snatch so I know I could have PR'd and gone at least to 100 but again I was focusing on form and control (the control part isn't always the best for maximum performance in xfit).  I decided to lower back down to 80lbs for the cleans because well, yeah I was still concerned about last week's incident. The cleans were easy and fast which was good. I needed that little confidence boost.  The ring dips were good with blue band - my triceps were exhausting by the fourth round...  everyone else exhausted by the second or third which tells me I am almost ready to downgrade. We need red bands.


I also really enjoyed the way Andrew taught the snatch yesterday. Asking questions and explaining why we move the way we do... I feel like I understand the mechanics of the movement much better now - now if only I could get my body to move exactly how it should!   Looking forward to working out with Christy Friday morning. Its been a while since she's coached me :)

I'm baaaaack! Kinda...

So after much rest last Thursday and a quick trip to San Fran Friday through Sunday, my neck is feeling much better. Its still sore when I move it certain ways - which I have overcome by just not moving in that direction ;) I started back at District yesterday and went in at 8am.  I love working out at 8am because NO ONE shows up, usually.  So I get 1:1 time with my coach and this particular day Andrew let me pick my workout.  The WOD for the group involved overhead squats and I wasn't touching that with a 10 foot pole.  So, we worked on double unders and toes-to-bar.  Yeah, I am taking crazy pills I CHOOSE those exercises.  The good news is that I can string my double unders now!!  YEAH ME!!!  I like to think its my crazy  workout powers, but in reality I think it has a lot to do with my fancy new jump rope (lighter weight) and plain, straight-up, repetitive practice.  Toes to bar was difficult for me because my kip wasn't jiving. And I actually think thats because of the width of our pull-up bars - I just couldn't get a good grip. Andrew tells me the new (and smaller) pull-up bars will be installed by tomorrow. I am looking forward to working on toes-to-bar then (and pull-ups of course).  After practicing my skills, Andrew told me I was doing Annie rx'd and to try to get under 10 minutes.  Well, I did it... just not under 10 minutes :)

WOD
Annie
50 double unders
50 sit-ups
40 double unders
40 sit-ups
30 double unders
30 sit-ups
20 double unders
20 sit-ups
10 double unders
10 sit-ups

Results
17 minutes (I may have been a little under, may have been a little over - can't remember but was within 30 seconds of 17 minutes)

Analysis
It was the double unders that took me forever.  I could string them but once I got tired it was hard - and I got tired fast!  I started the du's by breaking them up in sets of 5 - towards the end of the WOD I was able to bang them out in sets of 8 and 10. I think I was able to do this because I just wanted it done - but knowing that I could do 10 in a row tells me I need to push myself to do it in future WODs!  This was a fun one and a good benchmark for me to do again in a month.  I wish I had gone faster but am so excited I did the WOD rx'd and I was able to string double unders :)

Life is pain, Highness!

Wednesday's WOD was slightly disastrous.  I was feeling ok going in but tired out quickly on my overhead squats - the last one of which ended up on top of my head and then dropping behind me.  Yes indeed.  So onto the WOD, I was feeling less stronger than usual but with Andrew's encouragement decided to go with a nice, heavy weight for my clean and jerk. It was heavy, but definitely the right weight for me.  Unfortunately, during my first set of clean and jerks, I moved my the neck the wrong way while cleaning my weight up. Result - immediate contracting of the muscle (ie. my neck) and a feeling that I can only relate to a waking up with a stiff neck.  I completed one more clean and jerk and then couldn't move.  It hurt so freakin' bad!!  But I didn't want to be that girl that cried in the box (there's no crying in baseball right?!) so every time Andrew tried to talk to me, I just had to walk away.  I painfully drove the car over to pick-up Shawn and immediately burst into tears in the car and again when I saw him.  The rest of the night was about ice and ibuprofen and tears and this morning, I woke up feeling a bit better but still with limited and painful movement.  Soooo, tomorrow's cross country flight will be interesting (if I still can't turn my head) and today I worked from home with an ice pack on my neck.  I am not upset, this is going to happen when I push myself.  I just wish I could have gotten one more WOD in before I left for travel this weekend (that's kinda twisted ;).  Oh well, I look forward to starting back up on Monday.

WOD

Overhead Squat
3-2-1-1-1

40 Double Unders
4 Ground to Overhead (which I attempted as a clean and jerk)
30 Double unders
3 Ground to Overhead
20 Double unders
2 Ground to Overhead
10 Double Unders
1 Ground to Overhead

Ground to Overhead is 70% of your 1RM Clean and Jerk.

RESULTS

OHS 65, 75 (x3) 85 (x2), 95 (x1), 105 (f @1)

WOD @ 85lbs. stopped after first round

Another day, another deadlift.

I had fun with this WOD. I really enjoy the days when we work on lifting technique, then do a short WOD.  I am so a lifting gal vs. a met-con gal (sorry Liz!).  I will only be working out three times this week due to work travel Friday-Sunday.  Makes me feel a bit lazy ... but after four days on last week, I think my body appreciates a lighter week.  Maybe this calls for a run in San Fran?!  Its been a while since I have gotten out and enjoyed a jog ..    

WOD

Power Clean 3-3-3-3

then...

5 rounds 

5 Deadlift @ 75% max weight

10 Burpees

RESULTS

Clean 55, 65, 85, 95(f@3)

5:28 @ 145

ANALYSIS

I walked in thinking that there was no way I could do 75% of 235lbs for 25 reps (which would be 175).  My lower back was still sore from Crossfit Total on Friday and gardening all weekend.  Now that I have completed the WOD I think I could have done it but it would have been closer to 10mins.  The burpees went fassssst!  Which is often not the case for me.  The deadlift by the 3 round was 1-2 reps at a time.  I enjoyed this WOD.

Cleans. Ahhhh, sweet cleans. So I get very frustrated with this lift, very quickly.  At first, Andrew said I wasn't getting under the weight, making the lift harder than it needed to be. Obviously I didn't believe him.  But... then I saw how high I was actually getting the weight and realized, no really, I am not getting under the weight.  It's just not a natural move for me. And then, once I started focusing on getting under the weight and my body started getting tired (after several lifts), I just stopped "popping" the weight up which basically made the lift impossible.  According to Andrew, if I could figure out the middle explosion I would be able to put some heavy weight up.  For all intensive purposes I am muscling the bar up (and muscling up 95lbs is no joke!!).  So, next time we do this lift, I will concentrate on being more "explosive" and getting under - shouldn't be so hard right? LOL

On a side note, I created some delicious pumpkin paleo recipes yesterday. I will post them later today. I also ordered a fancy new jump rope. I found a great deal and can't wait to try double unders with it!

End of the Paleo Challenge

So last week was the official end of the Paleo Challenge. I wrapped up Friday by completing a Crossfit Total WOD and then stuffing my face at the Paleo (freezing cold) rooftop bbque.  I won the spirit stick - really, was this ever not an option?! - which means dinner for two at Fogo de Chao (I know I am not spelling this right but you know this place, its a meat restaurant!). YUM.  Anyway, it was a lot of fun and I am glad I went.  I wasn't as impressed with my change in weight for the Total as I was with change in time for the Thursday WOD.  But I'll take what I got!  Still would like to see my back squat at 200 and deadlift at 255 ... I will feel super accomplished (and strong) at that stage.

WOD

Crossfit Total

1 rep max Back Squat, Deadlift and Press (in that order)

RESULTS

Back Squat 180

Deadlift 235

Press 75

Total 490  (former was 470)

ANALYSIS

Lifting Friday felt a bit off.  I don't like doing these one rep max lifts with no one else lifting. I like having to wait while 3-4 people lift from the bar - it gives me time to collect myself and rest my muscles.  I also think, to Andrew's point, that because I am lifting heavier weight, when I start with the lower weight I am just muscling it up instead of being aggressive with the lift. These two factors combined equals a "Jenn Miller" working too hard to get weight up!  The more aggressive I am the more the momentum of the lift will push the weight up vs. all me, all the time.  I improved on by back squat by 10lbs and think I could have gotten the 185 up but I went down too fast and too forward which = Jenn's on her butt and Andrew holding the weight.  Next time.  

As for my deadlift, I was pleased to get up 235 but not pleased that I couldn't open my hips at the top of the lift!!  Seriously. Andrew got some hilarious video footage of me wobbling around with the weight, trying to pop it up with one thigh (which is now all sorts of bruised) and generally laughing and struggling to open up.  Hilarious.  I count it as lifted but in competition it would not have passed.  

Press stayed the same. Ever the same. Hardest lift ever when you reach that max.

I am enjoying staying relatively Paleo in my eating habits even though the challenge is done.  I do allow myself some diary and treats. For example, Saturday at the farm I ate (and really enjoyed!) a caramel apple. And I refuse to feel guilty about it. I have come to terms with eating 85% Paleo, making good eating choices most often, and then when I want to stray, as long as its only here and there and not every day, then I will and I will enjoy making the decision :)  I feel like I have come to a good place with eating and body image (though it always feels like there is more work to be done). I am happy.

two times the charm??

So today I was disappointed to not be able to do the WOD (Air Force WOD - awesome!!) but excited to do my first Paleo Challenge make-up WOD.  Per yesterday's blog I am making up from not being able to participate last week. DRUM ROLL ....  and yes!  ME!!  I am pleased with my results - especially considering out of the 4 weeks I was probably only working out and eating paleo about 65% time.  I will repeat these WODs again in two months so I have a three month, 85% Paleo (wink!) benchmark.

WOD

5 Rounds:

Run 400 meters

30 air squats 

RESULTS

15:14 (previous time 17:48)

ANALYSIS

I really wanted to break 15 minutes on this WOD but realistically I knew any time under 16mins would be great for me.  I felt totally on my game and pushed through the run MUCH more than I did the first go round.  I love squats, so felt comfortable keeping pace there. It helped that each time I entered the box I gave myself a 3 minute mark to get out before (ie. first round out before 3mins, second round out bf 6mins, third out bf 9mins, etc. for 5 mins - if I kept this pace I would finish in 15mins).  So next time, if I can get a bit faster during the run (which I know will come as I continue to shed lbs) I know I can do this in under 14 minutes.  I finished my first run shockingly well under 2 minutes.  Impressive!  Funny enough I almost didn't re-do these WODs or send before/after pictures because I thought there was no chance in HELL that I would win.  But ... I think I might actually have a slim chance! LOL :)

First days back are always the hardest...

So last week was a crap shoot as far as Crossfit and Paleo eating goes ... not only did I have a ton of work (ahem, HRC Fall Board meeting and largest fundraiser of the year) but I had my first allergic reaction to food. Well, we think to food.  I woke up last Monday with horrible hives on the trunk of my body, went to Urgent Care Tues for steroids, woke up Thursday with hives spreading on my hands and feet, and back to Urgent Care Sunday morning for a shot and more pills.  All this with a work schedule to boot!  So, the shot was glorious; Monday was better; Tuesday was best!  So of course, Tuesday I was back at the box!!  Allergist appt to determine allergy TBD - can they really figure out the allergy? Is it really worth the process? hmmm...

Yesterday was ok for my first WOD back in about 10 days. I felt very winded with the box jumps but held my own on weight and push-ups which pleased me.  Today was a bit better - see analysis below :)  This is a met-con kinda week!

WOD

“Mini-Nicole”
10 minute AMRAP:
Max Pullups
200m Run

RESULTS

Blue b, 46 pull-ups total

ANALYSIS

It's not that I have a defeatest attitude, really!  But there is something about max pull-ups that my body just rejects. Honestly, my arms aren't totally dead when I drop off the bar, I know I can do more, I just don't.  Not sure that makes sense to anyone but me!!  I feel like the med-con WODs are getting more manageable - in the sense that I have kinda learned how to push my body through the puking feeling.  BUT with max pull-ups I just can't keep pushing. I can't keep on the bar after 8-10 reps.  And it's quite frustrating actually...  I think it's almost 100% mental so I need to get outside of my head on this one. On a good note, I do feel like my runs are getting quicker and more efficient.  This I appreciate.  Thank you body :)

I am back to eating Paleo after straying with the stress of last week... or a lighter version of it. I am allowing myself to have honey and agave but otherwise am pretty good about no grains or dairy. To be honest, I am kinda nervous to eat both bc of my allergic reaction (though I know its a slim slim chance that either of us are the cause of my itchiness!).  And of course, any excuse I have to consume coconut milk, coconut meat, coconut cream, I WILL!  Its my new obsession.  My body feels good - Crossfit and clean eating suits me (as long as I give myself permission to stray WITHOUT guilt).  And while eating without guilt may seem like a small win, its actually a HUGE win to this food lover. 

Playing catch-up!!

So, it appears I tend to be on-spot with my updates for a month... and then delinquent for a month! LOL  I promise to try harder for consistency here... travel just keeps this lady busy busy.  So here are a couple quick updates for recording purposes (and I am missing the first week in Oct, oops!) and then I will do a real blog and discussion about today's workout.

Sept 16 WOD

“Josh”
21 OHS
42 Pullups
15 OHS
30 Pullups
9 OHS
18 Pullups

Women use 65#

RESULTS

Modified for me to finish in under 20 mins - though I finished well under so wonder if I could have done Rx'd numbers?:

21 OHS, 28 PUs (blue b) / 15 OHS, 14 PUs / 9 OHS, 6 PUs

12:30

Sept 17 WOD

Floor Press
5-5-5-5-5

10min AMRAP:
5 Handstand Pushups
10 Sumo Deadlift High Pulls

Women use 55#

RESULTS 

65, 85, 95 (f@3), 90 (f@5), 90

9 rounds + 4 HDPU

Sept 18 WOD

"Fran"

21-15-9

Thrusters, Pull-ups 65lbs rx'd

RESULTS

65#, green band

9:06

Sept 27 WOD

Front Squat 1-1-1-1-1-1-1

3 sets max pull-ups

RESULTS

85, 105, 125, 135, 145, 155(f), 155 (f)

blue band: 15/12/7

Sept 29 WOD

Push Press
1-1-1-1-1

“Helen”
3 Rounds:
400m Run
21 DB Swings
12 Pullups

RESULTS 

PP: 75, 85, 95, 100, 105 (f)

blue band, 35# 13:48

 

Oct 12 WOD

15 minute AMRAP:
10 Push Presses
10 Box Jumps
10 Pushups

RX'D: Women use 75# for Push Press, 20″ for Box Jumps.

RESULTS

55# push press, 20" Box, push-ups RX'd

7 rounds, 10PP, 9 Box Jumps

... And I'm feelin' good.

WOD
8 Minute AMRAP:
8 Push Press
8 High Hang Squat Clean
8 Burpees
Rest 3 minutes…

4 Minute AMRAP:
4 Push Press +25% starting weight
4 High Hang Clean +25% starting weight
Rest 3 minutes…

2 Minute AMRAP:
Clean and Jerk +50% starting weight

RESULTS
first AMRAP: 65lbs, 4 rounds (I think?)
second AMRAP: 75lbs, 4 rounds +4 press
third AMRAP: 85lbs, 10 rounds +clean (no jerk)

ANALYSIS
I was dreading this WOD. In my head it just sounded so long - and really hard work. Now that it's done, I like it!! I could have done without the burpees (obviously ;). I had zero speed getting those done after lifting. But I enjoyed working on "getting under the bar" and performed really well the second AMRAP. Solid performance.

In regards Paleo challenge, I am feeling MUCH better today and am hoping moving forward all withdrawal symptoms are gone. Two new food obsessions: balsamic (on everything) and fish for breakfast. Weird, I know but these two flavors have been the source of my cravings this week. So this morning I had a simple egg and salmon scramble along with some crunchy cornichons. Lunch was quick and easy with 1/2 glass of coconut milk (which I am learning to like), portobello mushroom cap stuffed with browned meat, onions and pepper (seasoned with garlic, mustard seed, red pepper flakes and S&P), heirloom tom's drenched in balsamic - amazing. I poured the extra balsamic over what was left of my stuffed mushrooms when I was done. Continued deliciousness.

Heading over to a friend's for dinner tonight and making chicken marsala and warm arugula salad - and maybe the peach pie which I am now obsessed with because its awesome!

I am a glass case of emotion.

So, the past few days have been riddled with "cranky Jenn" and headaches galore. At first I thought I was just cranky... because, let's be honest ... you all know me!  But once the headaches came I knew, I just knew it was the side effects of going Paleo.  How scary to think that your body is withdrawing from all that sugar and preservatives.  I am not that much a carb ho, but definitely YES! with the sugar.  Today has been much better... but one day too late.  Last night's performance at the Box was lackluster:


WOD
Max push-ups and pull-ups for four rounds. Rest between rounds but not between exercises.
I modified with the blue band.  (FYI the push-ups link is one of my favorite Cross-fit demos!  The music just gets you going :)


RESULTS
(23/7) (20,6) (12,7) (17,5)


ANALYSIS
I was, and remain, very happy with my push-ups.  No modifying and I definitely held my own.  Now if there had been hand release ... well those numbers might have dropped a few ;)  Then came the pull-ups.  Devastated.  I expected more of myself and just couldn't produce.  I told Andrew that I wasn't strong, and thats exactly what I was feeling. I would have liked to see double those numbers.  Now, as I cooled off a bit and thought more about why I performed so poorly, I came to these conclusions - probably not mutually exclusive or the answer. Sometimes a girl just has an off night: diet change, third day ON, and womanly factors (ladies you know how it goes).  I look forward to CRUSHING these results in October.


On a side note I have three recipes comments:


BANANA PANCAKES (the follow-up)
2 bananas mashed, 1 egg, heaping spoonful of almond butter

Mix and cook in skillet with butter or olive oil. My feedback: add a teaspoon or so of arrowroot to thicken. I also added blueberries which gave the pancakes a bit of tart against the sweet banana - you could add fresh coconut, other fruit, etc. I would cook with coconut oil instead of butter or olive oil - gave it great flavor! And finally, be sure to let the cakes brown around the edges and bubble a little before flipping - the arrowroot will help firm them up, but I found mine to not want to hold their perfect pancake form! They were delicious and quite filling.


HEATHER'S AMAZING PEACH PIE (which I will try with the ladies tonight!)
Crust
1/4 C pecans
1/4 C walnuts
4 medjool dates
Mix in a food processor w/ spread thin (or thick, make more than above) on plate

Filling
1 or 2 apples (or peaches, plums, etc) chopped in food processor
1/4 tspn cinnamon
1/8 tspn nutmeg
1/2 tspn lemon juice (optional)

Directions
Spread mix over crust. Chop 3/4C pecans and spread around the circumference  of pie. Takes about 5 minutes to make. A GREAT DESSERT! Pretty basic and  easy to make. (serves 3 or more)
**I am also going to try to whip almond milk into a cream - similar to using heavy cream. We'll see how that turns out ... not sure its whip-able?


WARM ARUGULA SALAD
6 strips nitrate free bacon diced
2 shallots finely chopped
7 oz arugula
1/4 cup olive oil
Handful of chopped walnuts
Ground black pepper to taste
Place the arugula in a large salad bowl and set aside. In a medium sized skillet brown the diced bacon. Add the shallots and saute with the bacon until the shallots are translucent. Add the olive oil to the pan and heat just until warm. Pour the olive oil, bacon, shallot mixture over the arugula and mix well. The heat from the bacon mixture will slightly wilt the arugula – this is what you want! Add some fresh ground black pepper and serve immediately topped with a sprinkle of walnuts.

Need more sleep!

So last night I settled down on the couch around 11pm, in an attempt to stay up and watch an episode of The Wire with the BF... well, really just to spend more time with the BF.  Didn't last too long - I was asleep within 5 minutes of the episode!  And while I love sleeping on the couch (I do! I do!) being woken up 45 minutes later, having to go through the bedtime routine, and then fall back asleep is not a pleasant experience - for me or the BF.  That being said, I don't feel like I got enough sleep, was cranky when I woke up this morning ... and well, ok maybe some of this is my Paleo transition sooo.... yeah.

I was proud of myself this morning - I ate non-breakfast food for breakfast!  It felt like brunch food actually - leftover grilled salmon on a bed of arugula with balsamic, olive oil, and salt and pepper seasoning.  Tasty and filling.  I opted for this this morning after I realized I had no eggs (and had already cracked open two bananas for pancakes!).  Pancake review coming down tomorrow morning I promise!

WOD

5 Rounds:

Run 400 meters

30 air squats

RESULTS

17:48 (I think. It might have been 17:58)

ANALYSIS

So, I was dreading this WOD all day.  While I love me some LONG distance running, 400 meter runs, after 30 air squats, doesn't get me going.  But crossfit, after all, is about punishing your weakness - so the running WODs, those are the ones I absolutely have to do.  I wanted to finish around 15 minutes, so two+ minutes off isn't too bad.  My goal, post-Paleo Challenge, is to complete this WOD in sub 15.  Andrew thinks I can do it - he always believes in me a little bit more than I do with these workouts!  And that's very encouraging :)

Something to note, I commented to Kristin that my lower back was sore from the deadlifts yesterday BUT not as sore as the last time I deadlifted 200+.  I think the fish oil might be working - or my mind is playing nice tricks on me :)  Either way, I like it. Looking forward to my last workout before a rest day (yeah Friday = rest day AND Paleo potluck!) - pull-ups and push-ups I think.  I love those WODs but for maximum performance need a relaxed lower back.  I will attempt to achieve this by going to bed in the next 15 minutes!  Sweet dreams...

Feeling inspired .. or hungry!

After a delicious email exchange with my crossfittin' friend Julia R. I feel inspired to post my FAVORITE guacamole recipe.  Its easy, and super delicious.  The mango may sound out-of-place but its a delicious compliment to the avocado and spicy peppers.


I spread guac on everything - its a great sub for dressings and mayo, delicious on burgers and chicken and fish, and obvi delicious by itself!  ENJOY


4 avocado
1 mango

fresh garlic to taste (I process between 4-5 garlic numbs but I LOVE fresh garlic)

one small/medium onion (do not process, it will create too much liquid; just dice)

one Jalapeño or Serrano pepper (cut very small or processed)

fresh cilantro

two limes for juice

Mash avocado but leave chunky. Add diced onion, garlic and pepper and mix - but do not over mix.  Cut up mango and add to avocado mixture.  Squeeze two limes into avocado and mix.  Add gratuitous amounts of cilantro to guacamole.  EAT.

Shrimp and Acorn Squash Medley

Delicious concoction I made this evening if I do say so myself. Quick, easy, tasty and enough left over for a healthy lunch serving.

1 lb frozen shrimp - I like the Key West jumbo shrimp from Whole Foods; tastes like lighter lobsta meat!  Fresh shrimp would work as well but I require the luxury of the frozen kind ;)

1 acorn squash

1 cup tomato sauce - it's official, I am obsessed with Monte Bene. You can get it from any organic market.  No sugar or preservatives added... it tastes like you roasted tomatoes and basil, from your garden, for hours, in your kitchen.  DELIC!

Soak frozen shrimp in lukewarm water for 15 minutes.  In meantime, boil pot of water. Add shrimp to the boiling water and couple dashes of salt.  Boil for 3-5 minutes.  Run under cool water, peel and dip in tomato sauce.

For squash, cut in half and scoop out seeds.  Smooth olive oil over squash and salt and pepper.  Bake in oven, flesh side up (about 400 degrees) for about 30 minutes. OR if you are always eating around 9pm like me, use your microwave.  I cooked one half for 5 minutes on high in the micro (still rub on olive oil and season).  After the squash is done cooking, pour tomato sauce over squash.

If you wanted to create a spaghetti with shrimp of-sorts, you could scoop the meat out of the acorn, place sauce and shrimp over mashed squash.  Spaghetti squash would also work - I just happen to think acorn squash has a bit more flavor... it tastes like fall to me :)  and if tomato sauce isn't your fancy, cinnamon, cocoa powder, nutmeg ... they would all work as seasoning after the squash is cooked.  Manja!  Manja!

Chasing the Dragon

Quick note of celebration as I did not blog after Saturday's WOD.  At the end of the workout- which was really fun and kick-ass btw - I decided to try some pull-ups... without the band!  First pull-up = jumping from 45 lb plate on the ground, under the bar.  Second and third pull-ups = kipping and pull.  I haven't been this proud of myself in a long time!!  Really just grinning ear to ear.  I worked so hard and earned every bit of those pull-ups.  In the words of a very smart, blonde legal eagle: ME!!  As for the WOD, it included 5 rounds, 90 seconds to complete 5 heavy back squats and AMRAP box jumps - I maxed out at 155 on the squat and I believe got between 30 and 35 box jumps each round.

Now onto today:

WOD

Crossfit Total

1 rep max Back Squat, Deadlift and Press (in that order)

RESULTS

Back Squat 170

Deadlift 225

Press 75

Total 470

ANALYSIS

I really enjoyed this WOD.  I missed it last time so I didn't really have a comparison.  I also didn't have a one rep max to use as a base for lifting, but had a couple sets of 3 and sets of 5 to choose from.  All in all, I am very happy with my lifts. I definitely could have gone heavier on the squats but 170 felt heavy and was a clean lift.  The deadlift ... maybe could have gone 5 lbs higher, maybe.  225 was a heavy lift for me.  And the press.  Ahh, the sweet press.  After the squat and deadlift I was feeling so strong.  Leave it up to the press to remind me of my weaknesses!  Such a humbling lift.  I joked that I could have lifted 77.5, but was really only partially joking.  I couldn't get 80 lbs above my eyes. 

I look forward to looking back on this benchmark WOD after 30 days on a Paleo diet.  Better see a difference or else! LOL :)

Ready, Set, GO PALEO!

So today is my first day on the Paleo Diet. And I LOVE LOVE LOVE that I have three friends doing it with me. It's great support (thanks Betsy for your email this morning!) and a resource for recipes (Liz, I can't wait to make those smoothies and pancakes). I am feeling in control, for today, but remain nervous about my week of travel Sept 19-27th. Luckily I am traveling to three of the healthiest cities in this country (if not the world) Denver, San Fran and Seattle. I am also lucky that I have already made contact at a crossfit box right outside of Seattle SnoRidge Crossfit - and am looking forward to working out there while in town. I am setting myself up for success and it feels good!

Some of you may have noticed that I removed the Delicious What-Not's page at the top of my blog - others may not have noticed ;) That's because, as I have recently learned, I can't post blogs to new pages; I can only update them with static information. And I would like to tag recipes for easy access - who doesn't love easy access?! So, here are my first two recipes, to be filed under BREAKFAST and Dinner. I capitalize BREAKFAST because it's the meal I have the most difficulty eating enough at on a paleo diet. I look forward to fixing that across the next 30 days!  Thanks again Liz for the pancake link!

Wild-Caught Alaskan Salmon grilled on cedar planks and Sautéed Spinach with Bacon and Cherry Tomatoes  
You can find cedar planks (4 for $14) at World Market or Costco (and many other places, but that’s where I find them to be relatively inexpensive).  Someday I will share the story of how I carried a 20 lb Alaskan Salmon from Seattle to DC via plane.  Someday.

Soak your cedar planks for at least one hour, then dry in a hot oven for 5 mins. Coat your fish in olive oil, salt and pepper, then squeeze fresh lemon and slice placing slices on top of fish. If you buy a high quality fish, you won’t need much to season it - plus you want to taste to “smoke” from your planks. Grill or bake fish - it will take about twice as long on the planks as it does directly on the grill or in a baking pan.

Bake bacon or cook on stove top. If you cook on stove top, save some of the drippings for the spinach. Once bacon is cooked, sauté spinach in same pan (draining most of the bacon grease or use a very light olive oil coating). Once completely “wilted” add cherry tomatoes that have been halved and salt and pepper. Sprinkle spinach and tomatoes with crumbled bacon bits when ready to serve (if you add bacon too early it will soften).

You can really add any veges you want to spinach - mushrooms, garlic, onions, etc. I just happen to like the way the sweetness of the cherry tomatoes compliment the bitter spinach. I also squeeze fresh lemon over the spinach right before I serve it. Feel free to also sub in coconut oil instead of olive oil if thats your preference - in fact, that might be delicious on the salmon! It was all YUM! :)

Almond Banana Pancakes
2 bananas
1 egg
1 heaping tablespoon of almond butter

Mash the bananas. Add egg and mix well. Stir in almond butter, adding an additional tablespoon if you prefer thicker "pancake-like" mix.
Warm butter in pan on low heat, pour in mix making small pancakes. Brown (let them get crispy on edges BEFORE flipping). Eat.

I imagine you can sub lots of stuff for the bananas - almond flour, pumpkin, shredded apples, etc.

The Clothes Make The Girl: Super Burpee Ninja Training

The Clothes Make The Girl: Super Burpee Ninja Training: "Are you over burpees? Get over yourself! Just string together a few sets of these burpee variations, and you're good-to-go. Instant kickass ..."

Mix and Match

So I didn't blog after Tuesday's WOD... because there wasn't much to blog about.  It was a lovely lifting lesson: snatch and clean & jerk, but I had to leave early so I missed the C&J piece.  For the snatch, we had two minutes to complete one rep - and only three rounds.  I believe I maxed out at 75#s (?).  I think I was concentrating on the movement too much because I only had the opportunity for one rep.  My three rep max is 85#... its great to work on technique though - we all know my feelings on these two lifts ;)


Today's WOD was lovely. I have been a bit congested this week so breathing hasn't been the easiest. I powered through however and am 95% happy with the results - would have liked to make it to 8 complete rounds.


WOD
5 Overhead Squats
10 Wall Ball
AMRAP 10 minutes


RESULTS
OHS - 50#
Wall ball - 12 lbs
7 rounds, 5 OHS, 4 wall ball


ANALYSIS
I thought this was going be challenging on my heart and arms - I was wrong.  I burned out fast in my thighs.  This was basically 10 minutes of squatting - yeah, I forgot about the legs.  I am glad I went with 50# on the OHS - I could have done 55 but think it would have just been enough to really slow me down.  And surprisingly, the 12# wall ball felt light (or, lighter than expected)!!  Probably because the last few WB WODs I have completed with 16 - and I can't sugar-coat it, that shit ain't light!  All in all, I was happy with the way I performed. Next time I will hit 10 rounds for sure!!  I do continue to struggle with pushing myself over "the physical line" during workouts.  I know I can push my body through , and I think Crossfit athletes who are over-performers know how to do this... still trying to figure that mental piece out.  I am looking forward to getting a strong workout in tmrw and then laying by the pool with friends.  


I did want to mention the Paleo Challenge this month.  I am hesitant and excited all at the same time.  I can't afford to buy-in for prizes but told District I would participate.  I have great recipes to share after all!!  (and yes the recipe section on this blog will be updated soon :) I am nervous about traveling for work and staying Paleo. I have 10 days straight of work travel at the end of this month.. and nothing is a diet killer more than airports and black tie dinners.  I will do my best. The good news is I have a jump rope and can (no, WILL!) do travel wods while on the road.  Looking forward to losing the last few lbs of chubs on my belly and thighs :)  I know dieting and my body well, and while Paleo is not meant to be a diet but a lifestyle, I know my body responds quickly to the removal of diary and bread.. oh, and beer.  Curious about the impact on my lifts and WOD times, though it doesn't take a rocket scientist to connect weight loss and increased physical performance ;)


And finally, I haven't tried a pull-up in a few weeks - will try that out tmrw and let you all know how it goes!  Happy holiday Friday!

Its Monday and I am on staycation!!

So, yes indeed, it has taken me about a month to get back on the horse with blogging (side note: it's so hard to say horse without thinking of Betsy's bachelorette, say it with me: Save a horse, ride a cowboy!).  But after a week of serious illness, followed by a weekend of girl bonding and birthday bbque, I have decided to recommit.  Looking forward (I guess ;) to Angie this afternoon.  A little nervous what she's going to do to my body, but feeling like I can do this at 100 with a green band.  Question is, will I be allowed to do 100?  We shall see.  Also enjoying being able to go to the box at Noon - it gave a me a good chunk of hours this morning to read Where Men Win Glory and slowly wake up :)  I love staycation!!


WOD
"Angie"
100 pull-ups
100 push-ups
100 Sit-ups
100 Squats

RESULTS

I completed half Angie - 50 reps in each set.  I scaled with a blue band and knee push-ups (knpu).  This WOD was completed in 17:22.

ANALYSIS

When I walked into the gym, I was convinced that I was going to complete 100 reps.  After the warm-up Andrew had put a suggested scale for each of us on the board - my scale: 50, blue band, knpu.  There were several thoughts swimming in my head: I can do 100 reps, I can do 50 with full push-ups, what, blue band for the entire WOD?!  So I agreed with Andrew on the scaling and after a few embarrassing "I can'ts" I fell into a rhythm and busted out 50 pull-ups - the last ten being pure muscle-up because my hands were ripped and I couldn't get a good enough grip for a kip.  The push-ups, sit-ups and squats went pretty fast.  All in all, I was happy with the outcome.  I wish I had taped my hands the way I always tape them - today I was trying a new method - because there wasn't muscle fatigue (well, a little ;) with my pull-ups just grip issues with ripped up hands.  I rocked that blue band!!  And look forward to abusing it across the next few months - or it abusing me, HA!

Lesson of the day: "You have to expect things of yourself before you can do them."  -Michael Jordan

Demystifying the Snatch

So, last night after getting home from work I thought I would take a lil' cat nap to refresh me for the WOD.  Unfortunately, I did not wake up until 5 minutes before my ride was scheduled to pick me up.  And this my friends resulted in one cranky, tired, heavy-feeling lady.  For those of you that know me well, you know this attitude well.  It wasn't pretty and I used most of the warm-up to complain about it.  However, the WOD was fun, fast and damn my snatches are getting pretty ... ok! 


WOD

Randy - 75 snatches @50#

Results

I did this at 45#. Why??  Not really sure.  The weight was light and I definitely should have been at 50#.  Finished in 6:20.

Analysis

My snatch is definitely getting better.  I was able to "pop" the weight up and get under much more quickly last night... maybe due to the lighter weight.  My 3x5 snatches on Saturday were twice as heavy.  Also, I questioned my ability to get into a "rhythm" with snatches - ie. moving from one snatch directly into executing the next one.  You have reset at the bottom, so I didn't understand how this could "flow."  Fortunately, after watching a few videos of the fabulous Kate "Killer" Rawlings complete back/back snatches AND my coach agreeing with her technique and demonstrating it - I got it!  Once the weight is overhead, bring it back down to your hips and then glide it down your legs to the floor for a quick reset and go!  Do not let go of the bar in between reps - unless you need a break of course :)  The other piece of coaching that helped me with the "popping" movement - ie. how you get the weight up to mid-body or shoulder height - was to think about it like a kettlebell swing.  The hip motion is exactly the same with your snatch.  And we all know how I feel about kettlebell swings!  It was a helpful comparison for me.  So... I am feeling better about the snatch. For now.


The second piece that hit me after the WOD was why the F*CK did I not do it at rx'd weight?!  Clearly I am worked up about this still!  I could have gone on the leader board and DEFINITELY could have done it. I felt the light weight as soon as I started the WOD and at that point it was too late. My thoughts here - I need to get better at 1. knowing my max lifts and being able to deduce a high rep weight from that and 2. questioning my coach.  The latter being the hardest for my rule following, non-authority questioning self.  But whats the worst that can happen, they say I can't handle it?  I upgrade and the weight is too heavy so it takes me twice as long to finish?  Anything short of killing myself, I can handle.  (Killing myself, while it does sound harsh, is always an option for outcome at Crossfit, for me!).

Bottom Line

Snatch is still not one of my favorite lifts, but its growing on me.  I am starting to feel more confident in the movement and it shows when my body freely throws itself under the weight - that should not be your natural instinct.  And, I shouldn't be afraid to ask for more weight.  Only I know how hard I can push my body.

Birthday WOD

If you told me 6 months ago that I would be spending my birthday morning weightlifting, I would have laughed at you! But today, that is exactly what I am doing. It feels great to "earn my day."
WOD
Snatch 3-3-3-3-3
Results
55, 65, 70, 75, 80
Analysis
I have come to realize that I ADORE heavy lifting WODs and could really do without endurance WODs. Too bad CrossFit is all about punishing your weakness! The irony of that whole statement is that I could run for miles, for days even, at a non-sprint pace, but throw a 400 meter lap in between pull-ups or squats or you-name-it and I am wrecked.

In any case, analysis for this WOD - the snatch is my least favorite lift. I have not yet adjusted to the hook grip which btw is as awkward as it sounds, so I end up focusing on my grip way too much - and often just default to regular grip. Which is (kinda) ok for now, but as I enter the heavier weight zone, will not fly. The snatch, for those interested in learning about the lift, is comprised of three movements: the deadlift - slow to get off the ground; the jump or pop to get the weight up - the weight moves from the top of your knees to your groin area where you ideally "bounce" it off your body and it floats up into the air (I giggle bc it never floats for me!); and then the final push - you jump under the weight, and squat-stand it up. So, for me the first and last lifts are ok. The second lift however, really gets me. My diagnosis: I concentrate too hard on bouncing the weight off my body instead of just jumping and letting the weight naturally ride up. Yup, I am a thinker and a perfectionist - both of which hinder my fast adaptation to proper weight lifting technique. I like trying the lift slow and watching my coach execute it from several angles ... but sometimes you just gotta get 'er done. I do also hesitate to throw my body under the weight BUT I think that will come naturally as I stop pressing the weight up and use my hips to "float" it up instead.

Bottom line

This one needs work and as luck would have it, today's WOD is 75 snatches @50#.