T minus 13 days

I can't believe the Games are less than 2 weeks away. I've been so busy lately, I've been neglecting my blog. That, and now I'm working out alone most of the time, so I don't have any good photos to post.

Thursday, 090625

WOD: Modified "Nate"

AMRAP in 20 minutes of:

2 Muscle Ups
2 HSPU (to the floor!)
8 KB swings, 1.5 pood

I got 9 rounds, almost on the dot. I would have probably gone for another muscle up, but I tore my wrist open on round 9. Ouch, that hurts.

Friday: Rest

Saturday:

Warm-Up: Not much, I was feeling rushed. My brother was back in town and we were going to workout together. I have started doing a much longer warm up than I used to do, and Justin just kind of waits for 321go, and then he's good to go.

WOD:

30 Pullups
50 Double Unders
21 Thrusters, 75#
50 Double Unders
21 Hang Power Cleans, 75#
50 Double Unders
21 Overhead Squats, 75#
50 Double Unders
30 Pullups

12:48

My legs were pretty toast after this. They were like jello! I didn't realize how hard it was until much later, going up and down the stairs, my legs were shaky. Great WOD. Try it, let me know how it goes!

Today 090628

Warm Up:

• Row 1000m in about 4:50
• Dynamic mobility work

Skill work:

• Clean Pulls 5-5-5-5-5
• 115-125-135-145-155
• Clean, 125#, 4 singles. 2 squat cleans, 2 power cleans
• Snatch Pulls 5-5-5-5-5
• 85-85-95-105-115
• Snach, 95#, 4 singles. 2 power snatches, 1 split snatch, 1 squat snatch

WOD: Death by Rowing

• Row 1 calorie the first minute, 2 calories the 2nd minute, etc, continuing until you cannot row the required number of calories in the minute.
• I got 14 rounds, and 13 calories in the 15th round.
  
• That was hard.

Afterwards, Sammy and Mikey helped me stretch:

Paleo diet, day 1

I've decided to go Paleo again. This will be my 3rd time, and this time I am making the fewest changes to my diet in order to go Paleo. I'm not weighing or measuring, but I am recording what I eat and when, and how I feel. This diet isn't so much performance based as health based. There is something that I add to my diet when I stop going Paleo that makes me break out. Okay, so it's aesthetic based. I want to have clear skin. So there.

Yesterday was day 1. No grains. No sugar. No dairy (yes, no butter). No vinegar (I still don't understand that one, but I'm going with it for now). I have eaten bacon but that's because we just bought some and I refuse to throw it away. I eat it in moderation, and I also don't really understand why bacon is a no-no. But, I will switch to chicken sausages for breakfast. No problem there. I have

Yesterday, I had an awesome workout (details below), and last night, I slept like a baby. The previous night, after my pre-diet splurge on Ice-cream, Knob creek and Ginger (with HFCS, no less), and cheeseburgers, I slept like crap. I woke up early, before my alarm, and didn't feel very good. I much prefer sleeping, thank you. So, hold the sugar, please.

Okay, on to yesterday's workout:

Clean 1-1-1-1-1-1-1

115-125-130-135-140-145PR-150PR

Also, I tried 155 twice, and both times I got under the bar, but couldn't stand up. WTF. I am really pissed I didn't stand up, and I was soooo close. So close, that in my head, I know I got a 155# clean. When I used to workout with Steve Gough and Mike, and I would clean 130#, I couldn't stand up with it, and Steve would always help me stand up. He always counted it as a clean, even though I didn't think I could do it without him. I'm sure next time I'll stand up under 155#, no problem. Now, if only I could jerk it.

But, I am super happy because not ONCE did I NOT drop under the bar. It was by far the best cleaning session I have ever had. I haven't gone for a max clean since the last time I set a 15# PR, and this was another 10 (almost 15#) PR. My technique was far better than before. I never thought I would get a 155# clean and jerk, and now I feel that if I keep at it, it's not that far off.


Jenna Cleans 140# from Jenna Rettenmayer on Vimeo.

Jenna Cleans 145# from Jenna Rettenmayer on Vimeo.

Jenna Cleans 150# from Jenna Rettenmayer on Vimeo.

Jenna Fails 155# Take 1 from Jenna Rettenmayer on Vimeo.

Jenna Fails 155# Take 2 from Jenna Rettenmayer on Vimeo.

Yet another girl

No time for the shoulder press today, and I was thinking of skipping it anyway due to my planned Metcon: Elizabeth. My shoulders have been on the verge of being overworked lately, and I have also been doing a ton of HSPU work, ring dips, muscle up, and even working in some push jerk practice. I have probably only done the shoulder press 2 of the times I was supposed to. I might continue to add in some shoulder press when this CFSB is done (next week!), or I might just continue all of my HSPU work.

WOD 090404

Buy-In:

• OHS
• HSPU practice
• Push Jerk
• Clean and Push Jerk, working up to 95#

"Elizabeth"
21-15-9 reps for time of:
95# Squat Clean
Ring dips

13:16

More than pleased with this. It's my first time doing "Elizabeth" as Rx'd. Last time it took me 8:47, with 85# and the red band. My ring dips were slow, and I never got more than 3 in a row. I probably could have, but I didn't want to wear myself out. I was afraid of reaching muscle failure. I think I have sort of a mental block against ring dips though...I can do sets of 5 pretty easily, but when I get to them in a WOD, I never seem to get more than 3, and I quickly have to go down to sets of 2 or 1.

My cleans today felt spot-on. I could easily do several in a row. 95# just isn't heavy anymore. I feel like my form is really improving. I think I am still jerking the bar off the ground some, but I am working on that.

I'll continue to work my ring dips, now that my left shoulder is doing better.

Oh, I have been keeping track of food a bit better, but then today I ate brunch out (Huevos Rancheros - lots of eggs/cheese/beans. Probably the best choice of where I was, but I should have just eaten at home.). Dinner will also be out. It's a celebration for my cousin's birthday. Yay more mexican. I should be back on track tomorrow, hopefully. I think I've just been over-eating a tiny bit. Not much, but I feel sluggish, so maybe if I can knock it down a couple hundred calories (i.e. a couple of spoonfulls of peanut butter) a day, I will feel lighter/faster/stronger.

I think my brother got some good footage of me during the end of Elizabeth, so I should hopefully have a cool video tomorrow :)

Holy snow, Batman!

Woke up this morning to several inches of snow. I had the opportunity to go skiing with a couple of buddies who were playing hookie from work, but unfortunately I was too exhausted and my back was kinda hurting. I blame today's WOD.

I warmed up with some handstands on the parallettes. I've always been afraid to kick up into a handstand on them, even against the wall. Today, I overcame that fear!

WOD 090305

Deadlift 3-3-3

• 75x5x2
• 135x3x2
• 155x1
• 180x3
• 190x3
• 200x3
  

Well, that was better than last week. That's not a PR. I have pulled 200 for a set of 5 before - kind of recently, in fact. Oh well. I felt way better than last week.

Metcon:

"Texas-Cardio"
2 Cleans on the minute, every minute, for 10 minute.

I used 115#

This was....kind of hard, but kind of not. I failed 2 reps in the 6th minute. The first one I pulled and just didn't get under it. The second one I left too far out in front and couldn't stand up with it.

More skills:
Ring dips: 4 sets of 3

Food yesterday:

• Calories: 1958
• Protein: 104 g (21.8%)
• Carbs: 75 g (15.7%)
• Fat: 133 g (62.5%)

Still seems a bit lot, and it is really odd that I am following essentially the same diet as I was 2 weeks ago, but my calories are much lower. I clearly changed something about my weighing and measuring or planning, but I'm not sure what.