Just Another Workout

Yesterday was Day 2 of the Paleo Diet. I feel really good. I have a LOT on my plate right now, so it's good to not have to think too much about my food.

And, because I have so much on my plate, this will be a really short post. Yesterday we did a WOD that we made up. We are evil. Very evil.

AMRAP in 20 minutes of:
5 Ring Dips
10 CTB Pullups
15 Front Squats, 65#

8 rounds

The last couple of rounds I did my ring dips 1 at a time. I managed to get more than 1 in a row for the first 6 rounds, so that was pretty good. I am sore today, but not like I used to be after a WOD with ring dips.

I know my pullup form is pretty terrible - at least when I do chest to bar. I need to work on my form, but at the same time, I need to keep the intensity of my workouts up at this point - get ready for the qualifiers. I'll keep working on my form in as skill-work, but during the workouts, I'm going to get my chest up there however I can.

The front squats were really hard - I would say they were the toughest part...but I think the ring dips were still harder. The front squats were definitely harder than I thought they would be.

Overall, I was pretty destroyed after this WOD. I had to push pretty hard to finish 8 rounds, that's for sure.

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 :)

And I thought Fran was bad

Woke up with a terrible sore throat this morning. I had planned on working out between 6:30 and 9 (not for the entire time, but in that time frame!) but ate breakfast, then decided to come home and take a nap before the 9 a.m. class. To my surprise, I fell asleep almost immediately upon laying down, which I can almost never do so early in the morning (it was about 7 a.m.). I slept so hard, that between the time my alarm went off the first time at 8:20, and the second time at 8:25, I had an entire second dream.

I decided to work out this evening with Meriah. I had been working on greasing the groove all day for HSPU - and I actually got my first static HSPU! My brother and good friend Lauren were spotting me, but they didn't help at all! I think I must have had a lot more confidence with 2 spotters, so I went for it. I got a total of 5 or 6 HSPU today, static. I also spent some time doing sets of 2 with the purple band, which I think will help me A LOT.

Anyway, here's the workout:

Front Squat 3-3-3

• 45x5x2
• 75x5
• 95x3
• 135x1
• 140x3
• 150x3
• 160x3

I think I had more in me. But, my recent 1RM is only 165 (all time 1RM is 198 aka 90kg) so I thought this was a pretty good showing. I'll go for 170 next week, and then my Strength Bias cycle is over and it's time to go for a 1RM again!

Skill work: Ring Dips. I did 2 sets of 5. It feels good to have these sort of back. My left shoulder is still kind of bugging me, but not bad. After seeing that the qualifiers happening this weekend had both HSPU AND Ring Dips, I am a little worried. Time to get to some serious work!

Metcon:

21-15-9 Reps for time of:
65# Thrusters
Burpees

6:15

Very, very happy with this. Makes me think that sub 4-minute Fran is possible after all. My goal was to do all my thrusters unbroken, but there was no way I was doing more than the 1st set unbroken. My shoulders were toast from those Burpees. I felt slow in the burpees, but I tried to keep moving. I need to get faster in these.

I think I am eating a little too much. I haven't been doing very well with keeping accurate track of calories. I am going to start measuring again. Not "dieting", per se, but at least keeping accurate track. It's hard to do, but I at least need to be doing my best. I think I have been eating too much in general. I feel....big. Too big. Hard to say. I wish I could see myself from the outside.

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.