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.