Happy friday

Decided to phone it in today and just use today's snatch wod as practice more or less. I think I actually did pretty well on them today. Stuck with 45# and felt like my form has definitely improved over the past few months. I don't practice them like I should but at least I'm not fanning the bar by not using the shrug like I used too. Didn't take long and didn't really tax me at all so I felt kinda guilty afterwards. I normally take a rest day on Fridays, which is usually needed after squats and deadlift strength days. Tomorrow will be a busy day with my son's little league parade and game then my daughter has a birthday party...no time for a workout.

The spinach/mushroom/coconut milk mini sliders were AWESOME. Try them when you can. Also very yummy out of the fridge the next morning.

Have a good one.

Friday
breakfast/lunch - (after wod) leftover mini burgers, paleo crackers, larabar, banana
dinner - chicken tacos w/lettuce wrap, guacamole


warm

kb swings
one arm kb swings
ohs - stick
jump rope
snatch - stick & 16# bar
stretching/baseball rolling

Snatch
1-1-1-1-1-1-1
45# for all

notes - form felt good at 45 so stuck with it. took some video to watch, will show bob later for critique. much better than i used to be. back and legs are a little tired today from squats and deads. 

Food talk

So I was looking for some new paleo recipes to work into the dinner mix since what I've been making is getting a bit boring. I've known about Nom Nom Paleo for a while, just haven't really studied the recipes. Well, I have to tell you, I love Primal Palate but I think nom nom may be better. I made the slow cooker chicken and gravy last night and it was delicious. Easy as hell if you have the time to prepare around noon to make sure the 4-5 hour cooking time ends up being close to dinner. Chicken is not something that can cook longer than it needs to like most stuff you throw in a slow cooker, so timing is key. Tonight I'm going to try the mushroom/spinach/coconut milk beef sliders. We always always have a supply of ground beef in the freezer so this seems like a good recipe for us.

Deadlifts felt good today. Made sure I lined up correctly each time and they seemed a bit easier at 165#. Not so sure my legs are going to be happy with me tomorrow considering I did about 65 deadlifts and 150 squats but eh, I made my bed and now I'll have to lie in it... if I can get up the stairs.


Wednesday
breakfast - oatmeal
snack/lunch - larabar, turkey, egglpant hummus and crackers
dinner - slow cooker whole chicken and sauteed onion gravy
*recipe note the gravy ended up being a bit thin for my taste, could be that I had to use a food processor instead of an immersion blender, unsure, but if you put the gravy in a sauce pan, heat up to almost boiling and add a teaspoon of arrowroot mixed in a teaspoon of cold water, it will thicken up a bit. Arrowroot can be found in most supermarkets' spice section and is a thickening sub for corn starch/flour. 


warm:
ohs - stick
good mornings (low bar for chest stretch)
lunges w/10# plate oh
jumping jacks
HPCs
push jerks (focusing on feet/leg placement)
stretching/mobility

CFSB C1/W13
Back Squat
warm: 3x95, 3x115#
work: 5x125, 3x135, 5x145#

Clean & Jerk
1-1-1-1-1-1-1
55-65-75-85-90-95-100#(2)

Cashout - push jerk 1rm - 115# (little sloppy on getting feet together at finish)

notes - Form was crappy @100 so tried twice, still crappy. Work on cleans more often. HPC’s thru 75, squat cleans 85-100. 


Thursday
breakfast - leftover chicken, eggplant hummus, paleo crackers
snack/lunch - 
dinner - mini beef sliders and brussle sprouts


warm:
ohs - 16#
lbbs
good mornings
jump rope
stretching/mobility

CFSB C1/W13
Deadlifts
warm: 3x115, 6x135
work: 5x155, 5x165#
high rep @115 (15-12-9)

Puppies: scaled
Three rounds for time of:
Handstand walk 5-10 yards - plank walks 20 (right up/down, left up/down counted as 1 ‘step’)
50 Squats

7:23

I love crackers

Todays rest day included a walk to the farmer's market to get some lemons for dinner and I ended up buying almond flour (which thank god someone local other than the health food store sells it) and an eggplant to make some paleo friendly sesame/flax crackers and 'hummus'. My all things Crossfit paleo loving friend pointed them out to me the other day and said they were great, and they are. Especially for someone like me who could survive on crackers alone. Easy to make if you have the ingredients which I'm sure most of us do anyway. I did not however use the hummus recipe since I didn't have tahini and could not find a zucchini. Instead I just peeled and roasted some eggplant and a half of a head of garlic in evoo, stuck them in a food processor and added some s&p and a little more evoo to smooth it out. It's pretty damn good considering I just made it up to have something to dip my crackers in. I have a feeling this will become a weekly recipe.

Didn't make the salmon last night since I didn't have lemons so I just made a big ole salad with hard boiled eggs, ham, tomatoes and cucs. Salmon will be tonight.

Nothing new to report. Looking forward to the warm weather heading our way in a few. Need to get out and run at some point this week since the mudder is in 2 weeks. Yikes. Hopefully I'm not underestimating the course this time around since last time it wasn't as hard as I expected it to be. Last November I was sick to my stomach by this point agonizing over every obstacle and how hard the running would be. Maybe this time I will actually take it all in and have fun... let the competitive side relax... nah, I'm a type A, can't do that.


Tuesday
Active Rest Day
2 mile walk w/stroller


breakfast - eggs w/ham
lunch - paleo friendly crackers and roasted garlic/eggplant 'hummus'
dinner - salmon w/roasted veggie

shoulder presses

Excuse me for a second, god damn mother effin shoulder presses. WTF?! OK. For the love of god why can't I get past 80?! It is easier, but still can't get 85 all the way up. May be a mental block at this point. Don't know, but very frustrated. Bob recommended I try some hspu's and bench press work for a while. We'll see how that goes. I like the handstand stuff but my shoulders don't.

Easter was nice. Watch The Ten Commandments of course and didn't completely gorge myself on goodies with the exception of a slice of apple pie, some pineapple stuffing and a little bit of candy. Fasting today to make up for it and feel better already. Felt really crappy last night because of the sugar. Back on the horse today, salmon, salad, veggies for dinner. May make some paleo crackers and hummus tomorrow. And I will hide the candy. Not that it's as inviting as it used to be, but out of boredom, it may find it's way into my belly.


Saturday
breakfast - bacon and eggs
lunch - ??
dinner - filet w/sweet pots and broccoli

“Pheezy”
Pack
Three rounds for time of:
115 pound Front squat, 5 reps - 85#
18 Pull-ups - blue band assist
155 pound Deadlift, 5 reps - 115#
18 Toes-to-bar
115 pound Push jerk, 5 reps - 85#
18 Hand-release push-ups
Women - 85/115/85

18:10 w/weight transitions

*notes - ttb and push ups slow as usual. lifts felt good. 


Sunday
breakfast - oatmeal
brunch - ham, pineapple stuffing, green beans, salad, apple crisp, jelly beans, m&m's
snack - cereal bar, hummus, turkey 
Rest Day

Monday
breakfast - none
dinner - salmon w/lemon, salad, veggie

CFSB C1/W12
Shoulder Press
1RM Retest
5x45, 3x55, 1x65, 75, 80, 85(fx2)
Still stuck @ 80#

CFSB C1/W12
Front Squat
warm: 5x95
work: 5x115, 3x120, 5x125#

15-12-9
95# back squat
pull ups

*notes - pull ups unassisted. NFT 

Form check check

So after almost 2 years I put a video up on my forum for the coaches to see my deadlift form. Don't know why it took me so long... I guess I just never thought about it much and since I have Bob to help me, I felt pretty confident he was keeping me on the right track. But he can't always be here and since my deadlifts are getting heavier and starting to put some strain on form for me, I thought I'de video and see where my errors are. I know most of them already like not setting my shoulders over the bar correctly, sometimes I round my shoulders/back and pull (very rarely) as opposed to guiding and using my legs, my touch and go isn't as smooth as it should be (although thats not a priority for me right now). I guess a fair question would be well, if I know this stuff, then correct it. Right. It's not as easy as it sounds. It's a lot of stuff to remember! But I'm getting there. There's always room for improvement.

Wednesday
breakfast - eggs w/turkey meat
lunch - yogurt w/honey, turkey
dinner - grilled chicken w/lemon, rosemary, sauteed squash, salad


CFSB C1/W12
Back Squats
warm: 5x95, 105#
work: 5x120, 5x125, 5x130#

Thrusters
3-3-3-3-3 (thought it was 5 sets)
65-75-85-95-100#(PR)

Previous 3RM was 95#.

Thursday
breakfast - oatmeal
lunch - turkey, banana, yogurt
dinner - turkey burger on a portabello, cuc and tomato salad

CFSB C1/W12
Deadlifts
warm: 5x95, 3x115#
work: 5x145, 5x150, 5x155#
high rep @115# (12-9-6)

*no wod, no time

Friday

Rest Day

Everything is so heavy

<Insert best whiny voice here> If there's one thing I learned from keeping a workout blog it's that taking any more than 3 days off strength work is no good for me. It definitely helps when the body is beat up from metcons, but not for strength. All I could think of today was 'shit this feels fucken heavy.' Mentally I struggled with wanting to move some weight today since I'm still feeling pretty beat up after Sundays Mudder run; but didn't really want to take another day off. Motivation is at an all time low. Lack of vitamin B I suppose. Haven't taken it since Saturday. See I told you I would forget. That didn't take long. I'll try to remember at lunch. I'm really not a scatter brain, in fact, I'm usually pretty organized... well, in all fairness, I guess I should say I used to be. Now my attention span is about the same as my 4 year olds.

Ohhh, I see something shiny, gotta go.

Monday
dinner - turkey meatloaf w/mashed sweet pots, salad
snack - cinnamon graham cracker w/nutella (sooo wrong but so good)
Rest Day

Tuesday
breakfast - oatmeal
lunch - eggs or leftover chicken
dinner - tilapia and shrimp w/broccoli rabe, maybe brown rice
warm:
yep

CFSB C1/W11
Shoulder Press
warm: 10x16, 5x45, 3x55#
work: 5x65, 3x70, 3x75#
high rep @45 (15-12-9) cut back since I failed 18-15-12 last week

C1/W11
Front Squat
warm: 5x95
work: 5x115, 5x120, 5x125#
*no high rep back squats today since I do heavy squats tomorrow. didn't want to fry the legs completely.

Mudder training

Ugh. Did my first Mudder training run yesterday and I'm fried. I haven't run that far since.... errr, the last Mudder in November. Hips, knees, ass, arms... so sore today. But, I did well considering 10 miles is a long ass run for me. We did so much hill climbing this time which was brutal. Also found out that I can wall walk. Well, the modified version of it. We used the hand rails on one of the wheelchair ramps at a train station in the park to simulate something you only see on Ninja Warrior. Hands on one bar, feet across on the other and inch along sideways. Hard on the wrists but I was able to do about 10'. Considering I've never done that before, it was a win for me. I did wuss out on the water stuff though. Been there, cold, wet, muddy, got it. Last thing I need is to get sick 3 weeks before the race.

Overall it was a fun few hours and glad I got to torture the other members of my team by doing bear and alligator crawls, which they hated and cursed Bob's name since it was under his recommendation I make them do it. Snicker snicker.

Schedule is all f'd up since I took extra rest days but looking to catch up on my strength work tomorrow.

Friday & Saturday
Rest Days

Sunday
breakfast - oatmeal
lunch - larabar, gatorade, turkey, almonds
dinner - baked ziti w/turkey meatballs


Mudder Training

10 mile trail run including
20-25 push ups
20 pull ups
hill sprints
large log shoulder carry w/partner
rock and mud hill climbs
tunnel crawls
bear crawls
alligator crawls
carry heavy ass rock uphill
fence/wall climbing
stair climbing
tree climbing