OHS

Workout:

Overhead squats, singles up to 140# (pr)

Max reps 95# OHS: 33

Then, 5 rds for time:
10 double unders
10 push ups
Time: 2:48

Food:
5:15
-coffee with cream
9
-coffee with cream
-3 oz fresh oj
-2 eggs over easy with bacon
-handful of almonds
12
-piece of beef jerky
2
-3 turkey meatballs in tomato sauce
-1/4 pineapple
-handful of almonds
-cup of tea
7
-mussels in white wine, olive oil
-broccoli and green beans
-glass of white wine
-dish of ice cream

(off)

VT back to NY, and no workout.

Food:
oatmeal (oats, butter, cream, pecans, cinnamon)
coffee with cream
orange
chicken
almonds
couple pieces of beef jerky
turkey burger with salsa
broccoli
ice cream

Fish Oil

I just read this Christine Northrup article recapping women's health headlines from the last ten years. One highlight: FISH OIL. This definitely encourages me to be more consistent in taking it (and in cooking more fish!). Next, I'll read further into some of the references to get better educated on how much you actually need to take . . . Here's one good article with a lot of linked references.

300

Deadlifted singles today. Kept "proper" grip up to 255#, then reversed one hand from there on up. On the last couple reps I was certainly the loudest person in the gym.

Up by 20# at a time to 255, then
265
275
285
290 (old pr)
295
300 (f)
300!

Then, 5 rds for time:
5 deadlift (155#)
10 burpees
Time: 4:24
(For reference, this took 6:47 with #225 on 11/14, but I don't think I'd done much but warm up to it.)

Finished with a little workout with my dad, who does Mark Versteegen's "Core Performance" workout. It seemed pretty great, as far as workouts from a book go . . . one-legged Romanian deadlifts, split squats, a lot of dumbbell and plate work that stresses balance, flexibility. I've also been ending each workout with HSPU negatives. And getting at least 100 strict push-ups in every day. I feel pretty strong at push-ups. HSPUs, not so much.

Sleep, still very poor with much coughing. Doctor tomorrow.

Food:
8
-coffee with milk
-scrambled eggs, half a sweet potato
9
-coffee with cream
12
-3/4 cup lentils, cauliflower, carrots
-1/4 cup pureed turnips
3
-tea with cream
4
-turkey with gravy
-turnips
-coffee with cream
6
-glass of red wine (6 oz)
-1/2 cup (maybe less) pecans

"Fran"

Workout:
CF warm-up, then warmed up thrusters with sets of 5 up to 95#, then did "Fran."

21-15-9
Thrusters, 65#
Pull-Ups
Time: 5:33

Plus side: my previous Fran time was 12:18.
But really, this was pretty terrible. I felt weak and slow and sluggish. In part, this could be because for over a week I haven't slept through the night (cough). And yesterday my pull-ups felt pretty good, so maybe I was just worn out. More likely, a couple days of crappy eating have caught up with me: pumpkin pie, pancakes, mashed potatoes. Today I will clean up my eating.

Food:
7
-4 oz. orange juice
-coffee with cream
10:30
-coffee with cream
-scrambled eggs with spinach
-baked sweet potato
1:30
-turkey with gravy
-turnips, beets, onion
3
-1/2 cup pecans
4:30
-1/2 cup pistachios
7
-sauteed spinach (olive oil, a little white wine)
-lentils with cauliflower, onion, carrots
-a little (1 oz) leftover turkey

Spin

Workout:
-60 minute spin class
-pull-up ladder while I waited to get picked up: 11 minutes (66 pull-ups).

I did the first 21 pull-ups chest-to-bar (needs work!) and the rest normal. I sort of got saved by the bell, because my rest time was getting really short by the end of the 11 pull-up round.

Food:
6:15
-coffee + cream
10
-coffee + cream
-oats with whole milk, butter, pecans
1:30
-tea with cream
-turkey leg
-mashed potatoes and gravy, sweet potatoes, beets, mashed turnip, a carrot, a parsnip
4
-coffee with cream
-slice of pumpkin pie
8
-leftovers (same as lunch)

Yule Plank

Workout:
am: 10 minute plank
pm: 100 push-ups for time (little over 6 minutes, no second hand)

Eating: I ate whatever I wanted today.
-coffee with cream x 2
-eggs, bacon, pancakes with butter and maple syrup
-clementine
-pecan cookie
-Emergen-C
-handful of pistachios x 2
-glass of champagne
-turkey
-mashed potatoes and gravy
-vegetables: roasted root veg. and mashed turnips
-slice of pumpkin pie

Dorset Loop

Workout: RUN
Here's a map of the run:

Other details:
Distance: 5.35km
Time: 28~ minutes (no second hand)
Temp: high 20s (chilly!)

Food:
morning
-2 clementines
-coffee with cream x 2
-scrambled eggs with bacon
-Emergen-C
afternoon
-slice of turkey meatloaf with tomato sauce
-tea with cream
-clementine
evening (homemade Christmas Eve food . . .)
-lasagna
-pecan cookie
-coffee with cream

Team WOD

This morning we did a team "event." Each member had to complete 4 rounds of . . .
-10 thruster (68# for me)
-15 pull-ups
-run church stairs

Our team time was 22 minutes (? seconds). Personal time was 16:58.

After class Mike talked to me about ROM and finishing movements. I'll especially work on push-ups and HSPU this holiday week, keeping the movements honest, paying attention to full range on each rep.

Food:
5
-coffee with cream
7:30
-2 fried eggs, 3 strips bacon
-coffee with cream
11
-handful of almonds
1
-rotisserie chicken leg
4
-almonds (1 cup?)
-1 slice of ham
-Emergen-C
6
-glass of red wine
-3 scrambled eggs with 1 cup mushrooms, handful spinach, 1/5 red pepper, 1 oz. raw cheddar
-1 avocado + salt

Chipper

6am WOD at CF Gotham:

500m row
25 wall ball throws, 14#
25 double unders
25 box jumps
25 deadlift, 95#
25 press, 63#
25 squats
25 back extensions (GHD)
15 pull-ups
25 burpees
25 push-ups
Time: 14:11

This kicked my ass, but I felt good about it. Going into the WOD I was low-energy, so it felt good to move through it without too many breaks. I've been working out a lot of days straight, and I think my body is adapting, like even when I am tired I can still get through a workout at a decent pace.

Food:
5:10
-coffee with 2% milk (horrible! I am at parents' and need to buy half and half)
-handful of almonds
7:30
-10 oz coconut water (as well as a lot of regular water)
9:30
-coffee with milk
-3 eggs with mushrooms, onion, bell pepper
-bacon AND chicken sausage
-Emergen-C (drink)
1
-coffee with cream
-half a turkey club sandwich minus the bread
-several french fries (6?)
3
-coffee with cream
5
-"hot toddy" (my mom's cough remedy: shot of whiskey, lemon, honey, hot water)
7
-Indian takeout: a lot of chicken, lamb, spinach, cauliflower, peas and a very little (1/4 c. or less) scoop of rice.
8
-Emergen-C

Cough, Bench, Squat

Cough syrup didn't work, I coughed all night. Took it easy most of the day, then got to the gym in the evening for some bench press and a run through of one of the Hybrid Winter Challenge events.

Bench:
5 x 95#
5 x 105
5 x 115
5 x 125
5 x 135
1 x 135
1 x 140
1 x 145
1 x 150
1 x 155
(Old PR : 135)

Back Squat:
max reps in 3 minutes
40 reps, 145#

8
-1 fried egg with 2 slices bacon
-oatmeal with butter, pecans, cinnamon
-coffee with cream
11
-hard boiled egg
-1/3 cup leftover tuna with carrots, celery, mayo
12:30
-pork chop (3 oz)
-spinach and mushrooms cooked in olive oil
afternoon
-coffee with cream
-spoonful of peanut butter
7
-sliced chicken
-hard boiled egg
-8 chocolate covered almonds
10
-broccoli in olive oil
-half a clementine

Progress!

In September, I did this workout with 85# in 21 minutes, 20 seconds:

5 rds of
15 deadlift
12 hang power clean
9 front squat
6 push jerk

Today, I did the same WOD with 95# and it took 19:21. Grip was still shot, and I spent longer than I wanted to shaking out my hands, but that's a nice improvement. Afterward I iced down this crazy tendinitis:



In other news, I am still feeling kind of sick/crappy. Last night and the night before I spent a lot of time violently coughing and not sleeping. Tonight I will try some cough syrup, the kind with alcohol (and corn syrup) in it. Not Paleo or Zone, but I need some sleep. Oh! Also, not in my food log but I've started taking 3 fish oil capsules with every meal.

Food:
(stayed in bed until 11 once I stopped coughing)
11:30
-3 fried eggs over black beans topped with salsa
-2.5 strips bacon
-half an avocado
-coffee with cream
early afternoon:
-a million cups of herbal tea
-2 Tbsp peanut butter
3:30
-cup of chicken broth
-drumstick (chicken kind, not ice cream kind)
-coffee with cream
9:30
-handful of pistachio nuts
-shrimp and broccoli (recipe on the nutrition blog)
-"frozen yogurt:" cream top yogurt blended with frozen blue- and strawberries

Hybrid

Spent the morning at Hybrid Athletics/ CF Conan in Stamford. I learned some new kettlebell moves for the WOD, then spent a couple hours playing around with the strongman stuff.

9:30am WOD:
40 x 24# kb figure eights
30 squat jumps
20 push-ups
10 pull-ups
40 x 24# kb halos
30 squat jumps
20 push-ups
10 pull-ups
40 x 24# kb clean and press
30 squat jumps
20 push-ups
10 pull-ups
Time: 11:04

All my pull-ups were in unbroken sets.

Then we messed around with some strongman stuff. Some highlights:
-Flipping the 300# and 400# tires
-Cleaning and pressing the "log" (seems dumb, but i expected this to be a real wooden log . . . disappointing). Up to 98#.
-Wide-bar dumbbells snatch and press, not sure #.
-Stones! Floor to shoulder with 125#, floor to overhead with 90#.
-Kegs! Floor to overhead with 65#.
-Snatch work, just a bunch of reps at 65#.

Pretty fun morning, and Tim (coach) was a super-nice guy. I definitely got excited for the Winter Challenge next month.

Food:
7:30
-oatmeal with butter, pecans, cream, blackberries
-coffee with cream
1
-tuna with mayo
-celery stalk
-carrot
-2 Tbsp. hummus
-2 Tbsp. almond butter
-coffee with cream
5:30
really bad dinner at the mall
-hamburger patty on lettuce/tomato "salad"
-few chicken fingers (breaded, fried)
10
-half an orange

Easy Day

Uninspired workout day. I took a break from work to do ten minutes of pull-ups, ladder style (55 total). Then the evening workout was snagged from the Elm City CrossFit website:

For 15 minutes, on the minute, do x2:
Power clean
Front squat
Push Press

Their rx'd weight was 95 for women/135 for men. I used #105, but probably should have gone heavier. I didn't totally get the point of this workout, though it did get my heart rate up and I got to really think about my form more than if I'd done, say, 30 clean and jerks for time.

Food:
6
-3 scrambled eggs with spinach, portobello, onion
-2 slices bacon
-coffee with cream
9:30
-sweet potato with butter
-spoonful of almond butter
11:30
-tea with cream
12:30
-more tea
-pork chop (6oz) with roasted vegetables in olive oil
-few blackberries with a spoonful of almond butter
1:30
-an orange
4:30
-coffee with cream
-blackberries
-nuts: pecans, brazil nuts
9:30
-hard boiled egg

Crypt

Coach P. came up with a really fun workout for this morning, called "Crypt." At one point he shouted at someone that they were almost down the mountain, and that's exactly what this felt like -- the symmetry of it, the stairs, pacing yourself a little at the beginning and then racing through at the end. I did this with #65, but would like to try going heavier next time to challenge myself not to break the sets or put down the bar.

22 Burpees
17 Squats
12 Thrusters
7 Push Presses
Run the church stairs
7 Push Presses
12 Thrusters
17 Squats
22 Burpees

Time: 6:58

The plan for tomorrow is some sort of "easy" or at least low impact day. I haven't felt so beat up since rugby ended! Also, haven't been home in a few days and I really need some groceries . . .

Food:
5:30
coffee with cream
8
coffee with cream
2 eggs scrambled
bacon
11:30
few slices chicken breast (deli slice kind)
few spoonfuls peanut butter
string cheese
coffee with cream
3
more peanut butter
a few chocolate covered almonds (not so good to have in the house!)
tea
5
lara bar (unsweetened cherries, almonds)
7
pork chop (6oz) cooked with olive oil, white wine, butter
roast vegetables: carrot, some onion, pepper, portobello mushroom
half a sweet potato with butter
glass of white wine
cappuccino

Snatch Practice

Morning Workout: Snatches
New PR: 105#
Now I just have to make it look good. Did a couple singles at 105, a few at 103, all messy. But I was surprised: hadn't done snatches since the summer, and 95 was easier than I remembered it.

Food:
5:30
coffee with cream
7:30
1/4 cup almonds
8:30
coffee with cream
12
chicken breast with mayo
1/2 cup cashews
tea with cream
In the afternoon I had a ravenous appetite. Without journaling times/quantities, here is what I ate:
turkey chili (turkey sausage, tomatoes, pinto beans, onion, garlic, chile, olive oil, spices)
cheddar cheese grated on top
almond butter
clementine
tea
scoop of ice cream

Presses

Workout:

5x1 standing press
#75, 85, 85, 95F, 95F
(frustrating)

5x3 push press
#95, 115, 125, 135(1), 125

5x5 push jerk
#95, 115, 125, 135(3), 135(2)

Food:
pre-workout
coffee with cream
post-workout
coffee with cream
eggs with spinach, mushrooms, ham
a few almonds
lunch
turkey burger (4oz) with salsa
clementine
afternoon
chicken breast + mayo
tea with cream
dinner
slice of quiche (eggs, broccoli, onion, bacon, butter, milk and cream, flour)
strawberries with cream-top yogurt

Elm City Again

Went to the 5:30pm class at Elm City CrossFit. This was a fun one, though pull-ups were a big time killer.

21-15-9
Deadlift #185
Pull-ups
Push-ups
Squats
Time: 8:18

Food:
8 (slept in! also, still sick)
-tea + cream
-oats + butter, pecans, cinnamon
-2 scrambled eggs
-Advil cold and sinus
12
-coffee + cream
-Tbsp. almond butter
1
-tea + cream
-mug of chicken broth
-couple stalks celery
-most of a can of tuna + mayo, slice of apple
-spoonful of hummus
7
-handful of almonds
9
-turkey burger (4 oz) + salsa
-sauteed veggies: red pepper, broccoli, mushrooms

Press, OHS

Presses, sets of 5 to warm up for OHS, up to #85

Overhead Squats, sets of 5
#45, 65, 75, 85, 90, 95, 105, 115, 120, 125(3)

Failing at 125 wasn't a strength thing so much as losing my balance forward. I would have tried it again, but was afraid to drop weight in gym in Vermont.

Eating:
coffee + cream x2
scrambled eggs, turkey bacon, leftover roast vegetables
coffee + cream
chicken wing, three cubes tofu, huge serving kale
handful of almonds
three dark chocolate almonds
1.5 oz cheddar cheese
spoonful of peanut butter
carrot (most of one) + hummus

Sick Day, Cold Run

Yesterday: no workout, exam and class and drove to VT.

Today: run in the cold, 3.5mi (not for time).

Food:
Yesterday at 7
-scrambled eggs with spinach
-2 strips bacon
-coffee with cream
-clementine
12
-cream of chicken soup
-1/2 cup of almonds
-tea with cream
-1/2 a clementine
3
-walnuts
-coffee with A LOT of cream
7
-red wine x2
-mussels
-steak
-broccoli

Today (Saturday)
-scrambled eggs and turkey bacon
-1/2 c. oatmeal with butter, cream
-coffee with cream
-steak salad with vinaigrette
-hot cocoa (whole milk, cocoa, 1 tsp. sugar)
-roast chicken and vegetables
-glass of red wine
-coffee with cream

Jackie

I am sick: congested, coughing. Always a dilemma: get some rest or get moving? I tossed my original workout plan (a 5k) because running in the cold seemed like an impossibly snotty bad idea. Instead, "Jackie." Erg damper between 7 and 8, and pull-ups were in the doorway, sort of half-kipped one by one. Definitely faster than pull-ups on the swinging bar in the Gotham crypt. Maybe even faster than a full-height bar, because not jumping up there every few reps saves energy. Post-WOD, I am breathing better than I have all day.

Workout: "Jackie"
1000m row
50x thrusters, 45#
30 pull-ups
Time: 8:43
[100om row time: 3:51]

Food:
6:30
-oatmeal with butter, blackberries, pecans
-clementine
-coffee with cream
10
-clementine
-nuts and raisins
-coffee with cream
11
-2 mini pieces of hershey's dark chocolate that lecturer gave us in class
1
-french onion soup
3
-carrot + hummus
-2 Tbsp peanut butter
-few blackberries
-coffee with cream
8
-dinner at Indian restaurant: some of that chickpea flour crispy bread, lamb and spinach, rice (1/3 c?)

Elm City

Amy and I checked out Elm City Crossfit tonight. I was a little worn out from the morning WOD, but needed a break from studying. So we went to the 5:30pm class, which was just strength. [Amy got an intro AMRAP actually, but I just did strength.]


Workout: We got there late, so there was no warm-up, just . . .

Back Squat
2x5
3x3

#135, 185 x 5
# 205, 205, 205 x 3

Push Press
2x5
3x3

#115, 125 x 5
#135 (1), 135 (1), 125 x 3

This was frustrating - to fail on the second rep of 135. The coach, Bobby, said I was sending the weight forward instead of up. This is something to improve on next time. I haven't done back squats in so long that I don't know if 205 is a light weight for me or not.

We ended with a fun "relay race" type thing where every team member rowed 10 calories worth while everyone else did planks and supine KTEs. A couple rounds of that made my abs hurt after this morning's work on the bar.

Now just need a good stretch before bed.

Competition style WOD

This was one of those mornings where I really got the point of CrossFit. Waking up, I felt horrible and not rested, and on top of that stressed out because I wouldn't get to school on time. I swallowed 800mg ibuprofen for my back, some cough syrup because I was congested and coughing, and a cup of coffee. Considered not going, but I'd taken two days off and tonight I really need to study.

My warm-up was sluggish and as the cough medicine kicked in I started to feel very dehydrated. One round into the WOD, I thought about giving up and sitting down. I was thinking about the excuses I could make, and how I felt lightheaded and nauseous. That's never happened before - I've never really wanted to quit mid-WOD. Today I felt really close. But 21-15-9 WODs are mentally so manageable, and it was set up like a one-on-one competition so it really would have been lame to quit. So I finished it.

Afterward ran in the rain to Grand Central and caught the 6:58 train, studied, got to school not too late but soaking wet. I ate some crappy food because I was hungry/wet/cold and my instructor was offering fresh-baked, hot mini cinnamon rolls. And then I got a really good evaluation from my clinical preceptor, who said I was remarkably calm in high-pressure situations.

On a totally different note, new CF affiliate (Elm City) just north of New Haven and on public transportation. Probably will check that out tomorrow.

Workout:
21-15-9 triplet
Time: 7:41

Food:
5:30
-coffee + cream
7
-clementine
9
-coffee + cream
-cinnamon roll
-fruit salad (canteloupe, mango, grape)
1
-3 eggs scrambled with tomato, basil, small amt grated cheese
-3 strips bacon
3
-tea with cream
-clementine
-handful of walnuts
-small amt leftover roast chicken
4:30
-.5 cup oatmeal/whole milk, walnuts, butter
[second WOD at 5:30, see other post]
8:30
-the rest of leftover roast chicken
-sauteed spinach and mushrooms in olive oil
-tea with cream

2K row

Workout:
2k row
Time: 7:39

Food: (posting a day late, may not be too precise)
am: oatmeal with butter, cream, pecans, coffee with cream
late am: one scrambled egg, spoonful peanut butter, more coffee with cream
afternoon: bowl of lentil soup, bite of dark chocolate + almonds
dinner: roast chicken leg, roasted vegetables: beets, yams, carrot, pureed turnips + olive oil, glass of wine

Thoughts: This is my best 2k row time so far and I felt terrible. I'd eaten a huge dinner, sat in a car for two hours, then did two rounds of warm-up and hit the row. Really did not feel good, so I know I can get it under 7:30 next time.
I just read this (after rowing the 2k), will try to incorporate some of these ideas on warmup and pacing next week:
http://crossfitbrooklyn.typepad.com/crossfit_brooklyn/rowing-a-2000m-race.html

Cleans

Workout:
Warm-up with clean complexes, kb swings, box jumps, sandbag cleans

Cleans (Singles):
95#
115
125
135
145 (f,f)
145 (power)
145 (not quite full squat)

Previous max clean: 130#

Food:
8
-coffee with cream
11:30
-3 egg omelette with turkey breast, avocado
-side salad with balsamic vinaigrette
-coffee with cream

Push press, L pull-ups

Day off yesterday, slept in today until 7. Should be better rested than I am, but these are the exam weeks and I haven't been sleeping enough or eating properly: too much coffee, skipping lunch to study, not cooking much. Today I am trying to recommit. Ate a good breakfast, caught up on a little work, did an 11am workout before my last anatomy class. Excited to work out with CF Gotham tomorrow.

Workout:

5 rds for time of
15 x push press, 75#
15 x L pull-ups
Time: 13:56

Thoughts on workout: First set took under 2 minutes, last sets took about 3. The pull-ups were one at a time, so it helped to be on the doorway bar (which is too low for kipping). My tendinitis is flaring up, so I need to stretch out my forearms. The push presses were unbroken, but slow by the end. I think I should have warmed up with some sets at 95#; next time I will. I modified this workout from the CF mainsite - the rx'd version was 95# push jerks, but I don't have a place for Oly lifts.

Food:
7
-2 eggs, 2 strips bacon
-coffee + cream
-handful of almonds
12:30
-bison steak (4oz)
-spinach cooked in butter (3 cups raw, 1 Tbsp butter)
-almonds, a few
1
-tea with cream
5
-coffee with cream
7
-stir-fry: tofu and vegetables
-glass white wine
-scoop of ice cream

Deads 5x5

2 rounds warmup, then deadlifts.

5x5
185#
205
225
235 (3)
235 (4)

My grip got more tired than anything else.
Also did some handstand negatives (20?) at home.

Food:
6
-oatmeal with butter, cream, pecans
-coffee with cream
2
-cheeseburger and 1 slice bread
3
-coffee + cream
6
-1/2 cup of saag paneer (spinach with cheese)
9
-4 oz red wine
-handful of walnuts
-1 oz cheddar cheese

Not a great day for eating.

Presses

Spent the morning in the hospital working with a 307# patient. Was pretty worn out, and came to the conclusion that nurses need to know how to deadlift. Tomorrow: deadlifts.

Exercise: cut short by gym closing

Press: 5 x 1
85#
90 (f), 85 (f)
80
85
90 (f)
Frustrating not to make any progress, not even hitting old pr. Needs a lot of work.

Push Press: 5 x 3
95#
105
115
125
135 (2)

Push Jerk: 5 x 5
95#
135 (2)
Then the gym closed. I think I could do the 5 x 5 of 135 if I wasn't rushing the sets.

Then, ran a few 200m sprints. Untimed.


6
-oatmeal + butter, cream, pecans, cinnamon
-coffee + cream
1
-4 oz lamb
-almonds (handful)
-coffee + cream
5
-handful cashews
10
-salad greens with ginger-sesame dressing, walnuts
-a carrot and half a green pepper with 2Tbsp hummus