5:30am — 1 cup black coffee
6am — CFCC… rowing, pull-ups, push-ups, box jumps
7:15am — another cup black coffee
8am — bulletproof coffee at work (14g FAT)
11am — leftover risotto (50g CHO, 9g FAT) + 2 apple chicken sausages (32g PRO, 12g FAT)
3pm — Epic bar (9g CHO, 14g PRO, 6g FAT)
4pm — a few chocolate-covered nuts from a box a patient gave us. Long story, but I needed to partake as a way of showing solidarity. Everyone else had the cookies, brownies, and pretzels; I went for the cashews. :) No idea what these macros may have been, and I’m probably guessing wrong, but let’s go with 15g CHO, 5 PRO, 15g FAT.
6:30pm — salmon cakes, which fell apart ALL OVER THE PLACE. Complete with bones and skin this time (an experiment I do not think I will be repeating, not least because it means this variety has more fat). Also, organic polenta (I had forgotten how delicious that stuff is). By my reckoning, 56 CHO, 55g PRO, 22g FAT, plus whatever negligible amount of fat was in the coconut oil cooking spray. Then two pieces of ginger candy (10g CHO).
Totals: 140g CHO, 106g PRO, 78g FAT. Dammit. Again.
This is so weird to me, that fat is the hardest thing to get under control… that was never, ever true in my former existence.
[UPDATE: apparently BAKED salmon cakes are the way to go — credit to ironandspice for another winner. The first half made such a disgusting mess that I tried the second half in the toaster oven instead. Verdict: they’re NOT falling apart (!) and they took way less fat to get nicely brown and crispy on the edges. Still not a fan of the bones, but if I convince myself they’re onions (which I also included) and don’t think too hard about it, then it’s OK.]
No gym… had to work outside the city :(
7am — spoonful of FCLO (4g FAT), then bulletproof coffee (14g FAT)
12:30pm — leftover pumpkin risotto with 2 apple chicken sausages, plus one piece of ginger candy. 61 CHO, 36 PRO, 21 FAT
6pm — sweet potatoes with ground beef, goat cheese, and salsa. One bowl was EXTREMELY filling today. 47 CHO, 45 PRO, 39 FAT (allowing for one tbsp of coconut oil involved in cooking the sweet potatoes).
6:45pm — needed more protein, so blended almond milk + vanilla protein powder + a few frozen peaches. 12 CHO, 25 PRO, 2 FAT.
Totals: 120 CHO, 106 PRO, 80 FAT. Carbs = perfect, protein on the low side, and damn you, fat, for being markedly too high yet again. I have chicken, turkey, and salmon all ready to be prepared; just got to make it to the weekend so that I have the time and motivation to do so…
SO MUCH MATH. Not sure how long I can keep this up. Ha. :)
6am workout (awesome; repeated Open WOD 11.3, AMRAP 5 minutes clean & jerks at 110 lb, which I did NOT expect to be able to do RXed given that my max jerk ever was 105. Danny leaned on me really hard to try it RXed, and I ended up doing 7 C&Js = 14 reps at the RXed weight with zero no-reps! Small victories :) and I’m pretty sure I could do even better now that I know what it feels like.)
7:30am — did not have to work today (this week is effing awesome), so made bulletproof coffee (the good stuff; used my grinder on the organic 5-country espresso beans from Trader Joe’s and used EXACTLY one tablespoon of coconut oil… = 14g fat) followed by another cup of regular coffee.
10am — was still in my workout clothes and had to admit that those 7 C&Js probably did more for my mind than they did for my body. :) Also, I’m not going to be able to go to CrossFit tomorrow due to work. So, went upstairs and hopped on the treadmill in the apartment gym just to see what it would feel like. Except for a few 200- and 400-meter loops during recent metcons, I literally have not run AT ALL since the 10k during the triathlon on August 11th (after which I could barely walk for a week and then discovered I had a stress fracture). I didn’t go crazy today, just a quarter mile walking warmup, then a half mile at a moderate jog (10-min mile), then one mile at an 8:30 pace. That mile was not easy or comfortable, but a lot of factors were going into that… boredom (effing hate the treadmill), new running shoes (not comfortable yet), and lack of running-specific fitness (haven’t done this in ages). Also, Pose running is a heck of a lot harder on a treadmill; your feet get ‘carried’ behind you, so it’s really hard to stay upright in the efficient figure-4 position with a quick cadence; it’s a lot easier to take long strides. Another big difference was the fact that I hadn’t had anything to eat except the bulletproof coffee — I always CrossFit while fasted, but do generally eat prior to running… it’s a different metabolic pathway, and I know from experience that there is a HELL of a wall to be hit around mile 3-4 if I don’t have any fuel on board. However, I’m still amazed that 8:30 is possible, even for one measly mile. 10:00 was my standard for ages; 9:30 was an achievement gained only after several years of running experience. Being able to hit 8:30 for one mile right now means I can probably hope to be able to hold it more comfortably and for longer distances pretty soon. And, even better, I didn’t feel the stress fracture AT ALL, not for a single second. #grateful
1:30pm — after a grocery store run, broke an 18-hour fast with MY FIRST RISOTTO… and holy hell was it good. Pumpkin anything is just the best ever. I subbed diluted apple cider vinegar for the wine and pumpkin pie spice for the nutmeg and it was still outstanding. Also had 3 apple chicken sausages. Total 75 CHO, 52 PRO, 27 FAT. VERY filling and really yummy. Then was trying to squeeze in some extra protein without the almond milk, so blended the vanilla protein powder with leftover cold coffee, plus a frozen banana for texture. A little weird, but not terrible. 27 CHO, 24 PRO.
5:30pm — at Tria with Meg and Alyssa, 2 glasses of red wine (~8 CHO) and a small spinach salad topped with duck (!), cherries, pistachios, and cheese. I have absolutely no idea what the breakdown would be — probably negligible carbs, but some protein and a good amount of fat from the nuts, cheese, and duck (which I think is a pretty fatty meat). Honestly, it was probably THE best salad I have ever had in my life, so whatever it was, it was worth it :) and regardless, I probably would have been fine if that was ALL I had… but I then came home and still felt hungry, so inhaled a bowl of ground beef with a small scoop of diced sweet potatoes… and some salsa and goat cheese. And one piece of ginger candy. Ahem. What was that about alcohol lowering one’s inhibitions? :) Anyway, my best estimate of that little indulgence (which I did not measure exactly) is 25 CHO, 35 PRO, 20 FAT…
So, today’s totals: 135 CHO, 111 PRO, 65 FAT, plus whatever the duck salad was. So I pretty much ended up just like yesterday — somewhat high on fat, but OK on everything else. And, bonus points because all this eating took place within a 6-7 hour window… so we’ll see if I can swing the fasting thing through tomorrow noon (16 hours). I can’t make it to the gym, but I get to take the train to Exton, so I can conceivably take some bulletproof coffee with me to get me through the morning…
ALL THE LOGISTICS. Good grief. Reason #729 that I wish I had a more predictable schedule.
6am workout with 10g BCAAs
7:30am smoothie (banana, pumpkin, almond milk, vanilla protein powder) — 38g CHO, 25g PRO, 3g FAT… had time to make this since I didn’t start work til 9:30.
12pm lunch at work: something like 1.5—2 cups diced sweet potatoes with 3 apple chicken sausages. 42g CHO, 48g PRO, and 32g fat if we factor in about a tablespoon of coconut oil (used for cooking). Side note: I got really hungry around 10am and definitely would have eaten lunch sooner had we not been so slammed on phones. That smoothie didn’t hold me for as long as my usual eggs and sausage. Which makes total sense…
1pm — someone left GLUTEN-FREE cinnamon rugelach in the office kitchen! There were two pieces left by the time I discovered it… and you better believe I ate them both, and enjoyed every damn bite, because when do I EVER get to eat any of the holiday goodies that come in?!? 36g CHO, 2g PRO, 8g FAT.
7pm dinner at home: was running really low on groceries so used some prepackaged tuna (a LOT of prepackaged tuna…) to make pan-fried ‘tuna cakes’ with egg, onion, almond meal, horseradish, and spices. Ate them with some tahini sauce. These were actually more flavorful than the salmon, probably from the horseradish. Yum. Essentially no carbs involved here, and used the coconut oil SPRAY to make them instead of the straight-up oil. The cakes fell apart all over the place (probably because I only had one egg to use), but they still tasted good. 3 CHO, 80g PRO (!), 23g FAT including the sauce. Dessert: cocoa nibs and 2 pieces of ginger candy. 17g CHO, 6g FAT.
Totals: 136g CHO, 154g PRO, 72g FAT. Still a liiiiittle too high on the fat, but better than I would have unconsciously done a week ago, and really good on the other two numbers.
Observations: body composition finally (slowly) trending in the right direction; definitely not confident enough to get on the scale yet, but feeling just slightly better about appearance. Skin is definitely having a minor freakout; again, not sure whether this is just leftover Thanksgiving excesses working their way out or whether it’s perhaps a reaction to the reintroduction of almond products (milk and meal). Gonna keep an eye on it.
Too tired to rehash the full background again, but, basically: body composition plateau that I’m ready to tackle. Eating good quality food, but probably in the wrong ratios. Therefore, starting to count macros, not as a lifelong habit (way too labor-intensive for that, ugh), but hopefully as a broad lesson I can begin to internalize, like ordering the meat instead of the pasta and reaching for the veggies instead of the bread at the company dinner.
Lessons learned so far: definitely waaaay too much fat sneaking in (need to slow my roll with the avocados), not enough lean protein (dial down the beef, dial up the turkey and chicken), and — lately — SCALE BACK THE RESTAURANT FOOD, FOR GOODNESS’ SAKES. I got a little off track when I stopped ordering the CustomFit meals.
One week of playing around with this, and though I still don’t have it perfect, I think today is the closest I’ve come to appropriate totals:
6am — CrossFit; long light Hero WOD. 10g BCAAs throughout. (Gonna try logging workouts on the mainsite forum like a big kid for a while and see how that goes.)
7am to 9:30am — I was home, weirdly, so I planned to front-load the day: first, a smoothie (almond milk + 1 scoop of vanilla protein powder + 1/2 cup of canned pumpkin + 1 frozen banana… works out to 38 CHO, 25 PRO, 3 FAT) and about 90 minutes later, a ‘real’ meal of 1.5 cups diced sweet potatoes and 3 apple chicken sausages (42 CHO, 48 PRO, 18g FAT). Also a spoonful of FCLO (4g FAT) and one piece of ginger candy… 5g CHO.
1:30pm — turkey Epic bar (9 CHO, 14 PRO, 6 FAT)
7pm — my new go-to: salmon cakes… a small can of wild salmon mixed with 1 egg, some chopped onion, some almond meal, garlic, a lot of dill, juice from half a lime, and some cilantro and black pepper. This worked out to 7 CHO, 49 PRO, 11 FAT, and because I didn’t have any kind of appropriate tartar sauce, etc., I just ate them with 1oz of goat cheese on top (5g PRO, 5g FAT). Also 3 pieces of ginger candy (15g CHO) and some cocoa nibs (7g CHO, 6g FAT).
Daily totals: 116g CHO, 141g PRO, 53 FAT. Which is damn near close to perfect. Carbs could even have been a little higher, given that it was a training day. Also, love that I figured out a way to make that smoothie a LOT lower-fat than yesterday’s (using almond milk as the base instead of coconut milk + almond butter) without sacrificing any of the deliciousness.
One big, huge, obvious, stupidly important thing that I haven’t been taking into account is fats that I’m using to cook with. This is pretty much exclusively coconut oil, so at least it’s good quality, but the point is, one tablespoon of that stuff is 14 grams of fat. That’s a solid quarter of my allotment for the day, maybe more… and of today’s food intake, the sweet potatoes, sausages, and salmon cakes were ALL cooked in coconut oil (and the sweet potatoes in particular were effing drenched in the stuff, because I was making such a big panful and they took so long to cook through). That means the above fat total is probably a LOT higher than my calculations would suggest.
Another observation: most of my starches are coming from rice, sweet potatoes, bananas, plantains, and the occasional dose of corn. I think a smart person would mix a few more veggies in there. I get Brussels sprouts and spaghetti squash fairly regularly these days, but not much else.
How do I FEEL so far? Hard to say. I know I felt super relaxed on my way in to work this morning, much better than usual — then felt like a Sleep Sledgehammer hit me over the head around 1:30pm and have been physically unable to keep my eyes open ever since (like literally, lots of blinking and rubbing… very strange). Digestive system feels OK. I don’t love the fake-sweet taste of the protein powder and my stomach doesn’t love it either, but the discomfort is not dramatic, so for right now it’s worth it. Skin is… okay. No angry breakouts, but it isn’t quite as calm as it had been. Not sure whether that’s Thanksgiving aftereffects or a response to reintroducing small amounts of nuts back into my playing field. Fingers crossed. Body composition… well, no dramatic changes yet (not a surprise), but I feel as though I have at least momentarily halted the downward slide, if not yet truly reversed course.
The idea is not to give myself something new to stress over and obsess about here, but to try a new approach to this whole nutrition thing, one that I don’t really know much about, and see if it yields any results. The intermittent fasting thing seems to help, but that’s not feasible on workdays due to the stress level (I envy people who say work keeps them so busy that they don’t have time to think about food — this may be occasionally true, but generally, work makes me want to eat ALL THE THINGS), so it would be nice to have something positive/controlled to do seven days a week.
Has anyone tried counting macros? How did this work for you? Any suggestions for a newbie?
Monday 11/25 — REST, because I worked in King of Prussia
Tuesday 11/26 — Strength work was ALLLLLL of the CLEANS. A programming miscommunication meant that the 6am did THREE reps of a 3-position clean (total: 9 cleans) every minute on the minute for 10 minutes. This was awful and meant that we got essentially no rest; it was subsequently changed to ONE rep of a 3-position clean after the first two classes of the day. (As one of the coaches put it, “Six A.M., yeah, you guys struggled… but seven A.M.? Carnage.”) Then the metcon was a ‘for quality’, fix-all-the-things program of 10-9-8-7-6-5-4-3-2-1 ring push-ups and ring rows. I did regular push-ups instead of ring ones… I can’t even do ten of THOSE unbroken, let alone while trying to brace the core to stay balanced on the rings.
Then I came back for the 4:30pm Oly Basic class, since I had the day off work, but that was a mistake; I once again failed to get beyond 70# in the snatch (was solid at 65, did 2 ugly-ish ones at 70, failed 75, then failed 70, then was ugly again at 65) and pitched a full-on temper tantrum, complete with bar toss. I was SO annoyed, fighting hard not to cry. It just does not make any sense to me that I can do 65# in an EMOM relatively solidly, but cannot exceed 70 for a single. The first Open workout last year included 75# snatches, and I had to stop, stand there, and twiddle my thumbs for something like nine full minutes, solely because I couldn’t snatch the weight. It’s supremely frustrating to realize that, almost a full year later, when SO many of my skills have come SO far, that if workout 13.1 were presented to me again, I would earn exactly the same score as a year ago, because I STILL cannot snatch that weight. Also, the cheesegrater bar I was using, combined with the 90 (!) cleans from this morning, meant that my hands were ripped to shreds by the end; I could barely hold the bar. #growl #teethgnashing
Wednesday 11/27 — fun day. Strength work was a review of the power clean, then the metcon was a repeat of Open workout 11.5: AMRAP 20 minutes of 5 power cleans at 100#, 10 toes-to-bar, 15 wallballs. Despite the above bitching about 13.1, I really do love the Open workouts, I think because it takes the decision-making out of the picture as far as scaling. Often, I’ll get partway through a workout and then realize I should have scaled it differently, but then have no alternative except to keep gutting it out. In an Open workout, there’s no scaling; you either do it RXed or it doesn’t count. Tim saw me struggling with the cleans during my second round and asked whether I was doing it RXed; I said, “Yeah — it’ll be super slow, but it’s an Open workout, so…” and he nodded in approval and said, “Good; you should!” I’m glad I did; although I really struggled during the toes-to-bar and wallball portions of last week’s workouts, both those things went much better today; I was able to do 4-5 T2B in a row without coming off the bar, and my first 4 sets of wallballs were unbroken. The cleans were the hardest part, which again struck me as odd since this is only about 80% of my max, but for some reason they just weren’t quite there today, maybe residual Oly frustration from last night. But I ended up doing 5 complete rounds plus 3 cleans, which I was pleased with. Needed that morale boost after yesterday.
Thursday 11/28 — Thanksgiving! We did ‘Barbara’ — five rounds EACH for time of 20 pull-ups, 30 push-ups, 40 sit-ups, 50 air squats, with 3 minutes’ rest between each round. I made it through 4 rounds in 44:38, though I used bands for the pull-ups (Light) and push-ups (mini). The push-ups feel SO MUCH EASIER with the band; I can’t get over it. Nowadays, I generally only use a band when something is really high volume, like today, but it was one of those days when I could really feel how the band allows me to focus on solid form and lay the foundation for being able to do these unassisted someday soon.
Friday 11/29 — REST, just because. Also because the workout was chest-to-bar pull-ups, and my poor ripped hands needed a day off.
Saturday 11/30 — competitors’ practice. I worked on double-unders (learned that they get better when I’m a little tired; had a TON of false starts in the beginning, but eventually had a couple unbroken strings of 20+); then we did AMRAP 10 minutes of 30 double-unders + 15 snatches at 55#. My snatches are so goddamn ugly; I can feel it every time and yet I can’t seem to make them any better. As usual, I was the slowest in the session, but I did 145 reps (3 complete rounds + 10 double-unders), which isn’t completely shameful.
Sunday 12/1 — 3-lb front squat PR (153 lb) and per Morgan, “That was even faster than your last one!” I wanted to try 158, but we ran out of time. I think I have 160 in me; I remember ‘just barely’ failing it several months ago. Then the metcon was “Josh”: 21-15-9 overhead squats at 65# alternated with 42-30-18 pull-ups (yuuuck). The goal was to finish the workout in 15 minutes, so I used a Light band on the pull-ups. Started with sets of 7, ended with sets of 2-3. Still didn’t quiiiite finish before the cap (had just 16 pull-ups left) but was pleased with the OHS (which were RXed); I did 7-7-7, 5-5-5, then was able to do the last set of 9 straight through (!)… which probably means I should have done 11-10 and 8-7 on the other two sets. :) Also tore my left palm AGAIN, sigh. My poor hands. The combination of dry winter skin + all this bar work = palms that feel like sharp fragile plastic. Ouch.
I’ve been really frustrated with body composition for several weeks now (still at a plateau, and the holiday did not help, ahem), so am trying to play around a little with macros. After reading up on this topic a little bit and starting to pay attention and track things, I can report that, on the positive side, I am (for the most part) eating good-quality foods and doing well on total carb amounts (100-150g daily). However, I’m consistently ending up too high on fats and too low on protein (not even breaking 100g most days), which could very well explain the plateau. Need to make the switch to some leaner meats (I’m relying too much on 85/15 grassfed beef), and I caved in and bought a tub of whey protein isolate, just to try to sneak in some extra protein (Pro Tip: a scoop of vanilla protein powder + coconut milk + a scoop of canned pumpkin + 2 spoonfuls of almond butter + a frozen banana = heaven in a glass.) I’m also redoubling my efforts toward solid hydration and 8 full hours of sleep per night (got back into the habit of reading for pleasure, which is great, but it eats into my bedtime!). Bottom line, I want to feel more positive about my body by the time I go home for Christmas in three weeks, because I know from experience that feeling strong and proud will help me confidently stay the course while I’m surrounded by all those unfamiliar temptations.
Happy December, y’all!
Hmm. This blog is turning into more of a weekly thing than a daily thing. Oh well.
Monday 11/18 — back squats, three 2-minute AMRAPs at 80% of max. I shared with Rach and we used 145# (we both have maxes in the mid-180s). I don’t recall my exact numbers, but don’t think I did anything too impressive. The metcon was wallballs and double-unders, done in teams of 3; my wallballs were horrific (which is odd, because that used to be a reasonable strength of mine), but double-unders went pretty well; we were doing sets of 30 and I don’t think I embarrassed/pissed off the team too badly (the wallballer had to keep going for as long as it took the double-underer to get to 30). I know there was at least one occasion where I got 20+ in a row (!), and all my sets were pretty quick (by MY standards, that is…!).
Tuesday 11/19 — ‘fix-all-the-things day’… sets of 5 unbroken hang cleans (don’t remember what I worked up to, but they were power cleans, so I think it was either 95 or 105) and then, for quality, 100 hollow-rocks and 100 superman-rocks. That was miserable; my core is so effing weak. (Which means I need to do MORE of this, I know, I know…!)
Wednesday 11/20 — REST, since I had a 7am meeting at work.
Thursday 11/21 — ‘fix-all-the-things day’, part 2. We did a complex of high hang snatch + hang snatch + squat snatch with a 5-second overhead squat hold in the bottom. I think I worked up to 55 lb (#blush). Then, for quality, dumbbell reverse lunges and bent-over rows. I used 20# dumbbells; the lunges were medium-challenging (HATE. LUNGES.) but the rows felt pretty easy. In hindsight, this is about the same time my shoulder started feeling better; wonder if the two things are related? It was definitely much easier to ‘set’ my upper back appropriately on the injured side — felt like a natural thing to do as a way of avoiding potential discomfort — which makes me wonder if I wasn’t just using some shoddy mechanics at some point that finally caught up with me.
Friday 11/22 — worked on kipping (I did sets of 3 kipping pull-ups, no bands) and then did, for time, 100 burpees, with (theoretically) 5 toes-to-bar on every minute. This was AWFUL, definitely the worst thing we did all week. It took me a ridiculously long time, 15:52, and the only reason I finished under the 18-minute cap is because I was only doing 3 toes-to-bar instead of 5 — I can’t rep these yet and literally never would have come off the bar if I had tried for 5, but my ego wouldn’t let me scale to knee tucks. :) Honestly, the major problem today was that my hands are really tender for some reason — I don’t have any true open sores, so I wonder if it’s just winter catching up with them? but for whatever reason, it really hurts to grip the bar — and I managed to subsequently rip a new area right across the ‘lifeline’ of my left palm, which is a huge downer, as that area (a) is super painful and (b) takes FOREVER to heal, since your hand bends so frequently across that line.
Saturday 11/23 — competitors’ practice. We did a really long complex of TWELVE unbroken barbell movements: high hang clean + hang clean + full clean + push press, then high hang clean + hang clean + full clean + push jerk, then high hang clean + hang clean + full clean + split jerk — all without releasing the bar. I was pretty much the least impressive in the class, only worked up to 85# (which was the STARTING weight for our Regionals athlete… *facepalm*), but I did manage to increase weight on each of the six sets (55, 65, 70, 75, 80, 85) and do them all unbroken, so I’m counting that as a win. Then we rowed a 10k in teams of 3, swapping out after every 250m; this took FOREVER (43:08, to be precise), but we had a pretty good team (me, Amber, and Nikki) and managed to average 1:51 splits, which is pretty darn good for us.
Today — front squats — doubles with an extra quarter-squat in the bottom of each rep (so one full rep is: squat down, come up a few inches, back down, then all the way up). We did 10 sets total and worked up to 75% of max, which for Nikki and me meant a weight of 120 lb for the last couple doubles. This was haaaaard and I could feel my chest and elbows falling forward on the last few sets, but I had less trouble keeping my knees out than I sometimes do. Then the metcon was a 15-minute AMRAP of 6 HSPU, 12 American KB swings, 200m run. I used 3 mats for the HSPU, and the most I did in a row was 3 reps, but my shoulder did NOT hurt at any point, so I’m fine with that (haven’t done these in a couple weeks because I was worried that this was what was keeping the shoulder from healing). The RXed kettlebell weight for women was 24kg, and I know I CAN do American swings with that weight, but since I was already scaling the HSPU I didn’t see the point in killing myself on the KBs, so I used a 16 kg (which was probably a little too light; wish we had something in between!). It was freezing cold outside, but the runs felt fine other than that; no foot pain. The homeless guy outside the seven-eleven was keeping up a running commentary of randomness the whole time, everything from “anything for a toothpick” to “I’d never make it!” Oh, Chestnut St, you never fail to amuse. I got 5 rounds flat (was halfway down the stairs returning from the 5th run right as time was called), which was exactly my goal.
Overall patterns: left shoulder is markedly better; not sure what that was about, but today’s HSPU didn’t bother it. I can still find some really ugly-feeling spots with the Theracane, but regular motions (i.e. pulling my sports bra over my head) are no longer an issue. Tweaked my right knee/IT band yesterday during (of all things) the WARM-UP — I had time to foam-roll the left side, but not the right; I think that’s why it happened — but it didn’t hinder me today. I think I’m coming dangerously close to being, dare I say it, TOTALLY HEALTHY for the first time since June. Now I just have to get the nutrition back on track.
I’ve been slacking with this blog… let’s catch up.
We’re not even going to talk about nutrition, because it has been SO far off the rails, just one thing after the next — need to reel things back in this week.
Tuesday — rest (worked in Bucks County)
Wednesday — ‘Nightcrawler’… 30 overhead squats, 30 toes-to-bar, 20 power snatches, 20 toes-to-bar, 10 squat snatches, 10 toes-to-bar. The RXed weight for women was 65#, but my official max snatch is (STILL) 70#, so I chose to use 45 and I think that was a good stimulus; was able to do the OHS in 15,10,5 and the power snatches in 10,5,5. The toes-to-bar, however… holy hell. I REALLY need to learn to rep these. The most I did in a row at any point was 4, and most of it was in sets of 2. Lindsay pretty much got me through this; she was cheering me on from the whiteboard, and at some point, when I was the last one still working, slowly chipping away at 1-2 toes-to-bar at a time, I said defeatedly, “I just don’t CARE enough!” Well, she wasn’t having that, so she came over and loudly encouraged me through literally the last half of the workout — “rest five seconds, OK, back on that bar! Two more and you’re done!” Reason #9267 why I love my CrossFit community. It helps so much to have someone there to MAKE you care… to give you a reason, just for that one moment, to keep going (because that person wants you to) when you really just aren’t motivated to do it for yourself.
Thursday — quality movements — single-leg deadlifts (I used 16kg kettlebells in each hand; this was challenging) and Turkish getup sit-ups (used a light little 8kg for this — probably could have gone a little higher).
Friday — 4 rounds of 400m run, 4 muscle-ups (or, in my case, banded ring dips), and 40 double-unders. For the first time in 5 months, I RAN, AS PART OF A METCON, AND IT DID NOT HURT!!! Unfortunately, I got so excited by this fact that I accidentally skipped the last round of the workout — we do so many 3-rounders that I didn’t even consider the possibility that it might be more than that. I literally had my coat on and was climbing the stairs to the door when three girls from my session came dashing back in after completing their 4th loop, and we all stared at one another in mutual confusion. Ha. Side note: I really need to work on ring dips. Maybe I’ll start keeping a list of ‘goats’ and splurge on a personal training session one of these days… or split one with somebody.
Saturday — competitors’ session. We started with snatch work; I shared with Krista for an 8-minute EMOM of “20 seconds’ work” (however many you could do, focusing on whatever aspect you wanted). We were allowed to power snatch (sooo much easier), so we used 65 lb; I did between 2 and 3 each minute. Form felt ridiculous, as per usual (I can FEEL my glutes just hangin’ out back there, not bothering to, oh, I dunno, ACTUALLY SQUEEZE — #facepalm), and the last few were definitely getting hard to get overhead, but I still think this makes it a pretty safe assumption that my true max snatch is no longer 70 lb. :) The metcon was 13.2 (AMRAP in 10 minutes of 5 shoulder-to-overhead at 75#, 10 deadlifts at 75#, 15 box jumps to 20”), which is one of my FAVORITE workouts; we set it up competition-style, meaning the boxes were right next to the barbells, no sprinting across the room like last time. When we did this during the Open, I got 157 reps; when we repeated it over the summer, I did step-ups instead of box jumps and got 198. Today, step-ups plus the extra time gained by not having to run across the room to the box netted me a new PR of 213 total reps (!), though it felt SIGNIFICANTLY more difficult than last time; the step-ups felt much harder than I recalled, and there was a moment on the barbell around minute 7-8 when I thought I was going to either throw up, pass out, or both. But I didn’t really pause at all, and came in within 1-2 reps of several strong folks that I really admire, so it was a good day.
Sunday (today) — 7 rounds of 7 tuck jump burpees, 7 pull-ups, 7 push-ups, 7 box jumps (24”), 7 wallballs, with 1 minute required rest after each round. I did 6 complete rounds before the 25-minute time cap. The stimulus was supposed to be ‘unbroken sets’, so I (reluctantly) used a Light band on pull-ups so I wouldn’t have to come off the bar. The push-ups were by FAR the limiting factor, as usual; I probably would have finished all 7 rounds if I’d used band assist there too. #dumb
Sleep — gaaaahh. TECHNICALLY 8 hours in bed, but woke up at 3:45am to honking horns on the street. Was overheated and felt totally ready to be up for the day. Convinced myself that it had only been 6.5 hours, and FINALLY went back to sleep… only to feel like death warmed over when the alarm ACTUALLY went off at 5:30. Seriously?
Nutrition — added to the list of Things That Taste Amazing After a Workout is the lovely meaty frittata I made last night and cracked into this morning (while standing over the sink, rushing to clean up and get to work). Ground beef on the bottom, then a full dozen eggs mixed with two diced bell peppers (one green, one orange), some shredded kale, and salt/pepper/rosemary/thyme. Pretty simple, but OMG. Then lunch was my old standby of rice + beef + pico de gallo, and dinner was… a little bit of everything. Another giant slice of frittata with a small sliced avocado on the side, and then I polished off an ENTIRE spaghetti squash (#sorrynotsorry) topped with a little bit of extra ground beef plus ghee, Parmesan cheese, oregano, and salt and pepper. Then had a few dates for dessert. Probably more food than I needed, but it all tasted so good…
Training — we were theoretically peaking back squats today, but my glutes were so sore that the very first thing I did this morning (before even getting out of bed) was Pigeon Pose. During squatting, I could only manage 163#, which is over 20 pounds less than what I did at the Total less than two weeks ago. Sigh. Then the metcon was ‘Jackie’ — first time RXing it. Did the 1k row in 4:12, but those thrusters were rough, and the pull-ups even more so; I was doing sets of 1-2 the whole time. I really should have taken the day off, but since I can’t go tomorrow, I didn’t want to miss today. #sigh
Sleep — gah. In bed at midnight and awake at 6am. Tried to go back to sleep, dozed on and off for a while, finally gave up the fight at 7am and just got up. Eff you, Daylight Savings.
Nutrition — black coffee throughout the morning, 10g BCAAs throughout the workout, then finally got to try Cafe Lift for brunch. I had been wanting to try them forever, and I have mostly good things to say; the coffee was good, the company was amazing, and my frittata (with prosciutto and gorgonzola) was absolutely DELICIOUS in terms of flavor; however, it also all felt really ‘heavy’ and greasy; I was full before I’d finished the plate, which is NOT typical for me, especially not post-training / first meal of the day. I did finish it in the end (of course :)), and it really was not a tremendous amount of food, but I finished eating at 1:30 and as of right now (4:30), I feel so effing sick that I am legit not going to eat again until tomorrow. It’s not quite the painful reflux-y gluten feeling, just more straight-up nausea / sour stomach. My suspicion is that it was the oil they used — quality, quantity, or maybe both. Blech. Pounding water as we speak to try to get rid of it — no luck so far.
Training — I LOVE the Sunday sessions! First we worked on front squats (which is what I did yesterday — sigh) via 20 minutes of every-other-minute sets of triples, with the goal of working up to 80% of our best single. My best is 150# (from quite some time ago), so 80% is 120#, but I was sharing with Nikki who has a slightly higher max, so we ended up working up to 130, which was fine; I definitely had eggbeater knees on pretty much every single rep (glutes are TIRED from yesterday), but I never felt like I was in danger of not being able to stand up. Then the metcon was 2 rounds for time with a 15-minute cap: 100 double-unders, 50 shoulder-to-overhead (65#), 25 toes-to-bar. Looking at this WOD, I thought it was going to be right up my alley — light and fast — but I ended up only completing one full round right at the time cap. The shoulder-to-overheads were a LOT harder than I thought they’d be; I was doing sets of 5 the whole time with about 20 seconds rest in between. The toes-to-bar were also hard; I initially managed 5 without coming off the bar, but then dropped to sets of 2 and 3 for the rest of the round. I still can’t rep these out back-to-back; I need an extra ‘beat’ of kip in between, which kills my efficiency (AND my grip). HOWEVER, the victory of the day was found with the jump rope. My previous best double-under numbers (granted, from quite some time ago, before the stress fracture) were 75 in five minutes and 52 in 3 minutes — but today, I banged out the first 50 in 1:30 (!!!) and got all the way to 100 in only 3:30! I got briefly stuck on rep #54, had a couple of fails and was slower after that… but this is still MAJOR progress. Awesome.
Soreness — deltoids and glutes. I’m going to be, as one of my gymmates once put it, ‘making sweet love to a lacrosse ball’ for the rest of the afternoon. Tomorrow is back squats, then Tuesday is a rest day for me since I have to work in Bucks County again with a 7:15am start time (!). We’ll see how tomorrow goes…