Monday, August 31, 2015

Weekly Workouts 8/24-8/30

Monday, August 24th 

I came off of a 6 day rest period (for my elbow, shoulder and ankles) ... and felt like total garbage.

A) Front Squat
5 attempts to work up to a heavy
95, 135, 145, 175, 195, 200, 215 (fail)

B) Back Squat - 10 sets (every 2 minutes)
Set 1: 60% x 5 reps, 155lb
Set 2: 75% x 3 reps, 190lb
Set 3: 85% x 1 rep, 215lb
Set 4: 3 reps at 200lb
Set 5: 3 reps at 200lb
Set 6: 90% x 2 reps (230) (failed 2nd rep)
Set 7: 195 x 4
Set 8: 190 x 5
Set 9: 190 x 5
Set 10: 190 x 5

C) Every 3 minutes for 15 minutes (5 sets) AFAP
10 cal Assault Bike
5 power clean, 125lb
5 front squats

Round 1: 1:46
Round 2: 1:39
Round 3: 1:46
Round 4: 144
Round 5: 1:39


A) EMOM 10: 1 deadlift + 1 power clean + 1 front squat
(First 5 rounds at 145lb, last 5 rounds at 155lb)

100m run
7 hang squat clean, 55lb
50 double unders
Rest 3 minutes
Score: 2 rounds + 30 DU

250m row
10 v-ups
15 box jumps, 20"
Rest 3 minutes
Score: 1 round + 10 box jumps

20 cal Assault Bike
20 Russian Swings, 20kg
Score: 1 round + 16 cals

Cool down: 1 mile run

Wednesday: Didn't get a chance to train after a ridiculously long doctors appointment and packing for camping

Thursday: Kayaking all day! My favorite kind of functional fitness.


A) Front Squat:
2 reps at 60% - 135
2 reps at 65% - 145
2 reps at 70% - 150
1 rep at 75% - 155
1 rep at 80% - 175
Rest 1 minute, then every 2 minutes for 10 minute (5 sets):
1 rep at 185
1 rep at 195
1 rep at 200
1 rep at 205
1 rep at 210

B) Every 2 minutes for 20 minutes (10 sets)
Clean Pull + Hang Clean + Clean at 80%, 155lb

C) 3 sets of 5 strict chest to bar chin-ups + 7 barbell bent rows at 105lb

Saturday: Rest day! Pretty freaking hungover from a friends Wedding on Friday night :P

Sunday: 4 mile run, 9:42 min/mile

Tuesday, August 25, 2015

I'm Getting Old

I'm getting old. Like, I'm really getting old. 

So, to help my shoulder, the PT I've been working with suggested I just stay the heck out of the gym for about a week. I was starting to get all sorts of other weird pains in my elbow and ankles, because I was over-compensating for my shoulder.

I have the joints of a 60 year old. 

I didn't veg around on the couch for a week as much as I wanted to in a sad depression (not only was I injured, I had my 28th birthday last week), I walked, and worked on home renovation projects, and organized the attic, and played tennis with the dogs, and did some soft tissue work and hit a ROMWOD or two. I also really decided to clean up my diet and take my personal meal planning more seriously. 

So yay, yesterday was Monday. Time to get back into the gym .... for the first time in a week, my shoulder was 95% pain free. I modify everything still, but I incorporated a tiny bit of overhead stability work with light dumb bells and bands. Man, lemme tell yah, that crap is boring. But it's necessary. It's progress, more importantly. 

I felt like bambi. Nothing on my body wanted to work. I had to squat heavy - THAT WAS LAUGHABLE. I couldn't get past 90% on my back squat. And then I had to do a grueling EMOM at 80%. I literally thought I might be dying. 

I'm sore this morning. Not just my legs, but my entire core. My abs, my obliques. I didn't do a single sit up. I just squatted some heavy weights. That's real core work. 

One day closer to a healthy shoulder! Many more squats in my future.

I may not be able to use my shoulders, but luckily a lot of you still can! One of my clients got a massive PR on dips - no more bands!

Monday, August 24, 2015

10 Freakin' Weekend Things

It's Monday. Womp womp. Let's relive the weekend instead. 

1. I have definitely brought back my Creamy Dreamy Proatmeal! I have two cartons of egg-whites in my fridge for all of the protein I could dream of. Essentially, you make your normal oatmeal, then stir in 1/3 to 1/2 cup of pasteurized egg whites to your bowl, and boom! Genius. Duh. 

2. The success of my nutrition clients never ceases to amaze me. Sundays and Monday mornings are my favorite, because the progress pictures come rolling in and the measurements right behind them. I love knowing that the inches are going down - but the pictures just speak for themselves. 

3. I was rummaging through some boxes that are still not unpacked from the move, and I found my paints! I definitely need to make more time for this in my life.

4. We are currently in the process of building a master bathroom. I know, my fiancé is a saint. But, I'm already day dreaming about the million other projects we have for this house. One, being the front porch. I sit out here every morning with my coffee, and my Pinterest is filling up with country/farmhouse porch ideas faster than my friends and I can drink a bottle of wine .. 

5. Which, is really fast. 
Wine tasting on Saturday with these fabulous ladies. 

6. My Qalo rings arrived. They're wonderful. I can't wait to train in them. I ordered the "sand" and the  "teal" colors - they're lovely. I am still waiting on my James Allen engagement ring to be resized. *uber sad face* Don't worry, I'll be blowing up your newsfeed when that rock is back on my finger.

7. I signed up for StitchFix. My first box arrives on September 3. Here's to hoping my stylist gets me. And my thunder thighs.

8. I met one of our neighbors for the first time! Isn't she adorable?

8. It's coming along! I am 50 shades of obsessed with this blue.

9. My hair is long and blonde. <3 And my gross bangs are growing out into something I can sweep to the side. I don't know why I try to go back to being a brunette. Please guys - STOP ME from doing it anymore. *gross face*

10. We are really playing around with the idea of having a backyard wedding. It's always been a dream of mine, and we have more than enough property and parking space to handle a lot of guests. We even have a neat old barn! And a beautiful tree to get married under. 

A lot to think about. In the meantime, we're getting our engagement photos taken on September 9th. 
Can't wait! 

Friday, August 21, 2015

28 Numbers

I always do this. Because I just love milestones. They are an awesome opportunity for reflection. And it's always fun to look back on posts like this. I enjoyed reading my post from my 27th birthday

In honor of my 28 years on this incredible Earth, I've decided to honor the numbers of my life. 

One - the number of children I want to have, one day.

Two - the number of cups of coffee I had this morning.

Three - the number of dogs I'd like to have.

Four - the number of drinks I had for my birthday yesterday. Two glasses of wine and two Jameson and Gingers.

Five - the number of hours I used to commute one way (for almost 8 months) to see Travis while we were dating long distance.

Six - the number of countries I've visited and or/lived in outside the United States.

Seven - the number of professional certifications I have in my field of fitness and nutrition

Eight - the number of kisses Elliott has given me already this morning.

Nine - the number of times I've had to fish his toy out from under the couch already this morning.

Ten - the total number of shorts I just got rid of because they don't fit anymore. Damn these thunder thighs.

Eleven - the number of dresses I tried on in one store that didn't fit.

Twelve - the hour in which I always try to fall asleep by.

Thirteen - hours I used to drive from Oregon to California when I was younger to visit my family.

Fourteen - hundred dollars I spent on my first car, an old, red Volkswagen Jetta. She had awesome Hawaiian flower seat covers.

Fifteen - hundred dollars I spent shipping my Subaru from Oregon to Pennsylvania. I bought the car in Oregon because I wanted to plan a road trip across the country. I bought a plane ticket instead and shipped the car. 

Sixteen - The number of Lululemon bras I own.

Seventeen - how old I was when I I moved out of the house, out on my own.

Eighteen - the number addresses I've had in my lifetime. I move a lot.

Nineteen - CrossFit gyms I've dropped in to/trained at.

Twenty - minutes I like to soak in an Epsom salt bath after hard days of training. 

Twenty One - the year I started running. I gave up smoking cigarettes and decided I needed to get my shit life together. I could barely run for a minute without stopping and wheezing. 

Twenty Two - how old I was when I got married the first time

Twenty Three - how old I was when I started CrossFit. 

Twenty Four - times a day I think about how handsome my fiancé is. 

Twenty Five - the number of races I've run, from 5k's to Half Marathons. 

Twenty Six - how old I was when I competed as an Individual at CrossFit Regionals. 

Twenty Seven - pounds I've put on my clean and jerk in one year. 

Twenty Eight - days I've been resting my shoulder. Hoping for a speedy recovery. 

Tuesday, August 18, 2015

Tuesday Tangents & Pre-WOD Fuel Ideas!

Pre-WOD fuel. A tricky thing for a lot of us. 

What to eat? When to eat? How much to eat? Most of the time, this is a very personalized ratio and certain foods work better than others for different people. Trial and error is the best way to hone in on what's going to work for you. 

Here's what works for me:

Generally, I train well fasted. I know, I know, you guys are like, what?! This is supposed to be about eating! Hear me out. 

While I may not be completely fasted, I generally lean towards working out on an empty-ish stomach. I take this to avoid any catabolism of my muscle.

The basis for fasted workouts is usually given as greater fat loss. The idea is that with no fuel added right before the workout, your body will need to burn fat to supply the workout with energy. There’s some basis for this – it’s not all broscience – since any protein or carbohydrate in food raises insulin levels. Even small increases in the level of insulin all but abolish lipolysis, the process of fat breakdown. When one is fasting, insulin levels are low, and lipolysis proceeds apace. (source)

All of that mumbo-jumbo aside, I really just like it because I feel more focused and motivated, looking forward to the meal that I am going to destroy when I am finished in the gym. 

But, there are some mornings where I am not going to the gym first thing. Let's say I'm waking up around 8am, but not training until 10:30. A cup of coffee will sometimes work to keep me satiated, depending on the kind of dinner I had. But, maybe not?

Similar aspects apply when I'm training later in the evening, 4:45 or 6pm. I know I'll be coming home to dinner afterwards, but the lunch I had at 1pm isn't going to hold me over. 

I usually lean towards something small, with a little bit of fat, carbs and protein, to eat about an hour to 30 minutes before training. What I don't do are fruits. Eating an apple is a no-no. I can get away with a bite or two of banana. These are examples of what I eat, I suggest playing around with different combinations to see what works for you.

  • 1 piece of bread with PB2 or peanut butter and jelly
  • 1 Perfect Bar Mini
  • 1/4 cup granola in Almond milk
  • 1 SoyJoy
  • 1 toasted waffle with butter and/or honey
  • 1/4 cup oats with 1/3 scoop protein powder
  • A few sips of my post-workout protein shake (in a pinch)
  • 1 toasted waffle with a few slices of banana and honey

I avoid foods that are very fibrous or contain any kind of artificial sweetener, as these upset my stomach. 

If it's a particularly heavy or challenging day of programming ahead of me (Fran, or PR deadlift kind of day), I may take this about 30 minutes prior. 

My evening pre-workout snacks may need to be a little heartier than my morning snacks. Why? Because when I'm in a fasted state, like when I first wake up, my blood sugar is humming along beautifully. But, when you've broken the fast with breakfast, lunch, snacks, etc., you're body will not bode well with big chunks of time without food (aka blood sugar starts to drop). So don't try to go into an afternoon/evening workout fasted! 

If you're starting to feel light-headed or depleted while you're training, try sipping on BCAA's during training, and also suck down a Fuel for Fire. These are so easy to digest and will keep the jitters away without sending all of the blood to your stomach to digest it.

Pre-Workout. I'm asked often about pre-workout. I do not take pre-workout. But, I do love my morning coffee, and drink 1 to 2 cups of delicious brew on the regular (don't talk to me until I've had at least one). I also have been known to pop a caffeine pill if I'm feeling sluggish and need mental focus in an early-afternoon training session. I avoid caffeine after 4pm. 

Tuesday Tangent!

We are finishing the master bathroom and I am SO excited! We originally went with a grayish color called Escape Gray by Sherwin Williams. But, it ended up looking kind of meh once I put it up on the walls. So back to Lowe's we went yesterday, and the new color IS AWESOME! I can't wait to show the final reveal! *squeals*

This bathroom was built from scratch. And my incredible fiancé has done most of the work himself. It's been a process, finding free time to get it accomplished, but the end is in sight! 

This is after the first coat of primer. Before that, we had to spackle and sand all of the dry wall ... the messiest and most miserable business known to mankind.

I was blowing white snot rockets for days. 

On the shoulder front, I am still nursing it back to health. On a positive note, my squatting is on-point. 230x2.


Have you done any home renovation/DIY?

What do you usually eat pre-workout?