I love it when we do the “one rep max” days… always a great indicator of how the hard work is paying off. When I started Crossfit 6 months ago my back squat was 150 lbs… I was pretty proud of that. Over a few months I worked up to 185lbs. I was THRILLED. My goal today was 200lbs, but I did not quite get there… I got to 195lbs. It is funny how that first 35 pound jump was relatively easy! Not so much anymore. I put the 200lbs on and could not make it to parallel. My knees started caving in and I stopped and re-racked. I tried three times and it was just not happening.
This is on my way down with 195… not really pretty, but it felt good!
After that we had an awesome workout. For some reason I love these really tough ones… plus, whenever we have a time limit I seem to crush it because I am worried about timing out.
I am going to add another element to my training… serious mobility every day. I got the tools and the resources and now I need to make it a habit. 10 minutes a day… everyday.
I discovered Kelly Starrett a couple of years ago when he first started the Mobility Wod Project. I watched his videos daily and did the “homework”. This was during my marathon training when I was determined to finally cross the finish line of an event I had trained so hard for. I wanted to finish strong and healthy. I have been plagued with hip pain for quite some time… mostly due to muscle tightness and improper movement. I think my hip issues started when I compensated my gait for foot pain – Morton’s Neuroma in my right foot. The leg bone is connected to the foot bone… and all that…
The foot pain was temporarily alleviated with cortisone shots. Sadly, too many. Cortisone does not cure, in fact it makes it worse. Surgery is not for me so I just deal with it. The problem is that it caused more damaged upstream.
During marathon training I was consistent with my hip mobility. I felt good and despite 5 months of long training I finished the marathon healthy and felt good enough to run a half marathon the very next weekend.
As my training continued to intensify and become more time-consuming with triathlon training, the key component that kept me healthy got squeezed out. All the stretching and mobility that kept my performance high was the one thing I needed, yet didn’t make time for. I have paid the price this past year as those darn hip issues resurfaced.
Now that I am focused on my performance again I know that mobility is the key to help me do the lifts that I love and get back to running.
I have had Becoming a Supple Leopard since it first came out. I looked through it and consulted it, but never stuck to the rule of “10 minutes a day… every day”. Last week his second book came out, Ready to Run, and I knew I had to have it. It is running specific and very well-organized. It has specific recommendations for problem areas and, the best part, a 28 day mobility plan. I always have liked plans!
I already had some of the basic mobility tools – foam rollers, lacrosse balls and bands, and now I have invested in a couple other pieces. Can’t wait to share those!
So, tonight I did the first day which included the famous “couch stretch” and a new fun move the “two ball smash and floss”.
One of the many (great) things Kelly Starrett says is, “all human beings should be able to perform basic maintenance on themselves.” I love this saying and I am going to take it to heart and fix some of the problem areas that are holding me back.
Today we retested the workouts we did a month ago to see how we improved. I am very happy with my results! I feel strong and excited to start the next wave of training.
I have been off doing grandmother things:) It has been so exciting seeing my daughter bring a new life into this world. My focus is stronger than ever to be a “bad-ass grandma”, as one of my friends said!
While I have not really been logging my food, I have been eating what I eat. Challenge or not I pretty much eat the same way I have been for the past few years. I have, however, gotten a bit lax over some food choices over the past year and this challenge has helped me dial that back in. I didn’t realize how much I was reaching for chips (potato, tortilla) as snacks (they ARE gluten free after all…) I was reaching for gluten free versions of certain foods more often where I wasn’t before. Gluten free breads, snacks, etc. are all crap. They are junk food just like there glutenated counter parts.
I also realized with this challenge how much dairy creeped back into my diet. I didn’t have any for the first two weeks then one weekend I had some cheese and a latte. I noticed a difference in my digestion. While it wasn’t extreme, it was a reminder that I do not need to eat it daily.
Since vacation I have also been making a point to eat more slowly. I didn’t realized how much I rushed eating until vacation… I would be done with my food and John wouldn’t even be half done. I started intentionally slowing down…. putting my fork down and chewing slower. I still catch myself shoveling it in, but that usually happens when I get too hungry.
The two things I have struggled with this past week have been sleep and hydration. We were up all night last Saturday waiting for the baby to come then I had the dogs for two nights after that. Needless to say I was very sleep deprived. They went home Tuesday, but I still felt anxious that night and Wednesday. It was the first time in the past month that I reached for some junk food (chips) and almost devoured the whole bag. Instead of understanding the clues that I was tired and thirsty, I ate crap. What I needed to do was drink water and sleep…. I paid for this choice when I went to workout on Thursday and Friday. I felt weak and parched.
I am looking forward to this week and getting back on my normal routine!
The highlight of today were the hanging knee-ups. Before the workout even started I convinced myself that I could not do them. Needless to say, with a little prodding from someone and encouragement from Cassie, I got through them. Another win for me.. ignoring my own doubting mind.
B: eggs and sausage
I had a great day – work was productive and I am making progress in my new position… 7 months and I am finally working on my own figuring things out. I am used to being the expert in all things so this transition from my role in customer service to this IT position was a tough one. I am happy everyday I that I made the move, but I will be even happier when I can be an fully contributing again.
I got the new job about a month before I started Crossfit… I pretty much jumped out of my comfort zone all together this year. As with my job, I am finally feeling like I really making progress at the gym. My strengths gains are finally becoming noticeable to me. It was the kettlebell that really opened my eyes. Earlier this year I was working out on my own and was doing some kettlebell exercises. I had a 15 pound KB and a 35 lb KB. I couldn’t even swing the KB AT ALL. When I started the gym I used the 15 lb for several weeks before going to the 26 lb. Now I can do the 45 lb! Very exciting.
I am feeling every bit of that workout from yesterday. My abs haven’t been this sore it quite some time! Tonight’s workout was fun but I wish I did a couple of things different.
Tabatas are more fun with friends, but I got it done. I hated to miss the gym tonight, but work called. Sadly, despite it messing up my evening, I was not much help. I did what I could.
35lb KB swing – 76
air squats – 114
sit ups – 80
Not sure how this was scored, but I got a great 12 minute workout.
L: big salad
S: butternut squash soup, dates and almond butter
D: ham, green beans, potatoes
P.S. – I cannot wait for tomorrow. Even though I have to suffer through burpees, I get to do the hang clean and jerk… and jump rope!
I love weekends! No structure, no schedules. I love it when weekends feel like a vacation – that is exactly what this one was like. I had a great time Saturday with my parents hanging out, shopping, playing with the pups….. fun.
I used some deductions again this weekend for the Paleo challenge. I had the most amazing gluten free cake. It has been a long time since i have had cake and I decided it was worth it. It was rich and delicious. I can’t say that I felt great afterwards, but it tasted good. Later that night we made cocktails – my new favorite… the Moscow Mule.
One thing I have notice about the weekends is that I do not get my water in… I am not even sure I drink water at all. I tried making up for it today after I saw the workout for Monday. I think I got about half of my water in… better than Saturday.
B: eggs, brisket, spinach
S: finished the macadamia nuts!
L: big salad
D: turkey, sweet potatoes, salad
B: eggs and veggies
L: hamburger no bun, fries (-2)
S: GF chocolate cake (-2)
D: roast chicken, butternut squash soup, salad with apples, pecans and cheddar (-2)
2 cocktails (-4)
no water (-2)
B: eggs and sweet potatoes
L; big salad
D: ham, sweet potatoes, salad with pears and pecans
not enough water (-2)
I am going to run a 5K on Thanksgiving. I need to get to work! The only running I have done this year are the 400 and 800 meter workouts (and Memorial Day Murph, which included 2 – 1 mile efforts). I don’t think I will ever go back to long distance training, but I would like to finish the 5K in a respectable time.
Today I did last Friday’s running WOD. From now on, Thursday will be running day.
4 x 400 meters with 2 minute rest between intervals
2:30, 2:16, 3:00 (don’t ask), 2:27
I need drop these lap times!
B: eggs, brisket, spinach
S: macadamia nuts
L: cocoa chili and sweet potato
D: turkey, vegetable soup