Overhead Squat

Walking… Today It’s a Struggle

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A few weeks ago, my workplace had a health fair type day. There was a little bit of everything. Health food vendors, massage therapists, wellness screenings and raffle prizes for health related stuff. They also had a sign-up to win sessions with a trainer. I figured why not, I need the extra kick in the butt and it would be during my lunch hour… so I threw my name in. Turns out everyone who signed up got to be in the training session. Woooo!

It’s mostly cardio based (which I do need) and so far has been nice extra push to my CrossFit world. The bad thing is that there are MIRRORS everywhere! I haven’t been in a non-CrossFit type environment in over 3 years where there are ZERO mirrors. Suddenly I found myself turning into my old way of thinking – judging everything – about ME. I know I have some extra layers of flub on me the but the mirrors are a huge negative reminder. Not that I don’t own a mirror at home but when I’m working out, I’m working out! Feeling good. Feeling empowered. I have strength and I press on. So day one, although good, was strangely stressful. I did better on day two though. Just pushed through and brought the intensity.

Adding that to Monday, Tuesday and Wednesday CrossFit classes and I’m smoked. My shins, quads, hammies, feet… they all hate me! Not in the “overdid” it kind of way. But close! I need the shake up both physically and of course when it comes to food. I’m getting there. Making better choices and really trying to focus on the phrase I know all too well… “You can’t out train a bad diet!”

Tuesday – 4/21/15

SKILL & STRENGTH
8 min EMOM
odd 10 KB lunges
even 2 Turkish Get-Ups

Eight minutes isn’t a very long time. But add up the lunges and the balance it takes for Turkish Get-Ups and I was feeling like I could have called it a day!

CONDITIONING
CHIPPER for: (TOTAL TIME)
10-1
Pull-ups (modification: Ring Rows
OHS 65/45

Chippers. They can be your worst enemy sometimes. But I feel when it’s set up to to go from higher reps to lower reps, it’s easier on the mindset. The first set of Ring Rows and OHS went along smoothly. I did them all unbroken. I know that’s not impressive, being that Ring Rows aren’t entirely difficult an the OHS was only 45 lbs. But the idea is to move fast and get some work in. And then the round of 9. Ring Rows slowed down. I had to break them up. It was a sad state of affairs. But at least I was crushing my OHS. By the time I got to the round of 5, I was not feeling as defeated. I was almost done and the reps were getting fewer and fewer. I wanted to push harder on the Ring Rows… but there’s a point where the brain is not winning. Time: 8:30

Wednesday, 4/22/15

SKILL & STRENGTH
8x – 50ft band sprints

Not much to say here. Short and sweet.

CONDITIONING
5 rounds for: (Total Time)
Run 400m
20 KB Swings (1.5/1)
30ft Handstand Walk (Modified: shoulder touches on box)

Running. Bleh. If you know me, my feelings on running have not changed. Sadly, probably only have become more negative.  After my first run, I thought my left calf was going to literally explode, so I nicely asked if I could substitute the run with a row. Coach was cool with it. Which was great cause if not then I’d still be out there trying to finish!

KB Swings at 1 Pood… easy peasy! Ha. Maybe for the first 3 rounds. But towards the end, everything was a struggle.

And for my modified shoulder touches. I initially thought I got this. So I popped up into a handstand against the wall and just stood there. All I had to do was lift one hand off the ground and touch my shoulder. But my hands did not move. Didn’t budge :/ So I had to go to an even more modified situation using a box.

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This I could do. Right hand to right shoulder. Left hand to left shoulder. 30 times. Rounds 4 and 5 were a blur. But I finished. Time: 23:04

 

The Scale Does Not Define Me, The Scale Does Not Define Me

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The Scale DOES NOT DEFINE ME! It’s so hard. It really is soooooo hard to look at a scale and not make me turn into a calorie counting, starve myself nutcase. I’ve always had a love/hate relationship with the scale. CrossFit has really helped me drop most of my issues with that silly little contraption, but as with any obsession/addiction it still haunts you every now and then.

A few months ago, I did weigh myself and I was not happy with that weight. I told myself enough is enough. Getting fluffier was not an option. And guess what I got fluffier. I woke up at 5:20 this morning and dragged my fluffy ass to the scale. WHY would I torture myself? I can clearly see and feel that I’m not down to the weight I want to be. I don’t really have a “goal” weight but I know the weight I’m at is too much. But WHY are you weighing yourself cause it’s only gonna make you cry?

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Welp. The WOD for the day was working on Overhead Squats. We had ten 1 rep attempts to get heavy. If we weren’t able to squat our weight we’d have to run 1 mile. Seriously? My last OHS for 1 rep was 90lbs. I didn’t want to weigh at the BOOM Box out of shame and embarrassment. But here I go to the world – My weight is 168lbs. Yup. I did it. I shared it with the world. I’m 5’2 folks! I’m short. I’m chunky. The upside is that more mass moves more weight (at least that’s what I keep telling myself and the scale does not define me). It’s bittersweet. A year ago I weighed around 135lbs. I’d much rather be at that weight right now. But I am not. I’d also like to be running an 8 minute mile again. But I am not.

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So what’s a confused girl supposed to do? Starve herself. Start counting calories? Do triple workouts? UGH. This girl just wants to hide. But I can’t. If I were 300lbs I might qualify for Extreme Weight Loss. Chris Powell would help me find out why I turn to food for comfort. But I don’t have that much to lose and I don’t really turn to food for comfort. I just think it’s tasty! And I’m addicted to sweet tea. I think CLEAN food is tasty too. I have no problem eating clean, I just have a problem cutting out all the bad stuff. I always let it slip in and it’s mostly on the weekends that I sabotage myself. So just QUIT doing it, right? Well that’s the plan for this MOMENT in time. I just hope that come Friday, Saturday and Sunday I do just that. Sigh.

8/21/13 WOD

8/21/13 WOD

Enough poor me talk. I’m still alive. I’m still relatively healthy. And I’m still showing up to the BOOM Box even when I don’t wanna! So you already know it was all about the OHS squats. After a crazy, exhausting warm up. I was ready to just call it a day or start my run, because I knew I wasn’t squatting 168lbs. I KNOW that! Needless to say we still had to do the rep scheme. 1,1,1,1,1,1,1,1,1,1. 90lbs is my previously recorded OHS. I’m not sure when that happened but sometime before Feb 2013 and sometime after Sept 2012. Overhead Squats used to be my nemesis.

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With time, they are more of my friend. My wrists aren’t so puny anymore and although any large amount of OHS work will still cause some pain and havoc, I am much better. Knowing that I’m heavier, I know that I will be able to move more weight. I just wasn’t sure how MUCH more weight. So I set myself up for my 1RM of 90lbs to be my 5th attempt. Just in case I wasn’t that much stronger! Looking back, I wish I had made that my 2nd or 3rd attempt. I also wish we had more time to get the 10 reps in. I only made it to my 9th attempt before time ran out. If I didn’t have a J-O-B to get to, I would have definitely tried for the 10th attempt. But nooo I had to run that mile. So anyways, when going for a heavy 1 rep, one does not simply just make big jumps in weight. There’s a process… mental and physical. But sometimes that process needs to be pushed aside. Should have, would have, could have … I know. I just wished I had gone bigger. I had my 10th attempt set for 115lbs. Time was up at the 9th attempt. So I jumped right in and did 115 like it was a piece of cake! UGH I wish I had more time. I’m thinking at least 130, AT LEAST! None the less, I will take a 25lb PR. Grant, if you’re reading this I finally rang the PR bell. I know I’ve been resistant to ringing it but I felt good with the OHS PR.

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As far as the run goes. My worst 1 mile EVER in the history of me running miles. 13:08. 2 years ago my 1 mile was 8:08. How am I getting so much worse. 2 1/2 years ago at my worst physical shape I managed an 11:40 something mile. So ya, my dread for running has to change. I’m not happy with the poor running so I HAVE to work on it so I can at least find some peace of mind in how fast I can run a mile. I’m not striving for a sub 6min time but getting back the 8’s would be helpful.

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So LEAN out, RUN faster and figure out Pull Ups. That’s all right? Shoot me now. Hopefully the leaning out will boost the other two goals. Hopefully! Well it’s HUMP Day and I’m not happier than a camel, but I’ll manage! The scale does not define me. Make it a good day and remember to be AWESOME in all you do.

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My brain is sleepy

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I gotta get to bed at a decent time! It’s been so hard to wake up this week. And to add to that, MY WHOLE BODY is sore. From head to toe. Monday and Tuesday have taken me out. Maybe it was the quick turnaround workout that got me. Whatever it is, I haven’t been this sore ALL over for a long time. I’m looking forward to my day off tomorrow. Right now I could just use a good nap! But here I am recapping my BOOM Box morning ツ

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Skill/Strength: Handstand Push Ups
I had nothing in me today to do HSPUs. I feel like I’ve made some progress but today was just a bunch of crap. After we worked on technique AND warmed up our Overhead Squat for the MetCon we had to do a 2 minute AMRAP of these bad boys. I got 3. I just had no UMPH in me today. We got a 4 minute break and then it was onto the MetCon.

3/13/13 WOD

3/13/13 WOD

MetCon: 3 rounds of 10 Overhead Squats (65lbs), 200m run with plates.
In my defeated state of mind I REALLY REALLY didn’t want to do OHS and run! I really have no choice at this point so I must do it, I’m just not going to be happy about it. Which I guess is fine as long as it’s not everyday. 3-2-1 GO! I knocked out the 10 OHS in good time. Broke down the bar and went on my merry way for the 200m. There isn’t really a GOOD way to carry the plates. 15lbs in each hand. Hugging both plates. It all wore you out no matter which way you decided. My runs (walks) sucked really bad. Other than that I might have had a decent time. Finally for once I didn’t drop the bar when I rested. I held on to that sucker because I didn’t want to have to get it up again. Time: 11:55 and those RX’s keep on comin’.

Is it better to stay home when you really really are just tired? Or is it good to at least get some work done? On the days I don’t want to show up, it’s just me being lazy and I typically wake up, amp up or something. Today was different. I’m sure had I skipped out, I’d regret it later but I didn’t get the typical I’m glad I came after all feeling. I’m just tired. I’m hoping it’s just a sleep issue. NEED MORE SLEEP! And a good massage!

wednesday

How’s that for short and not so sweet?!? Who’s excited for 13.2? NOT IT! Ok I really am, just curious as to what CrossFit HQ has up their sleeve and to see Annie Thorisdottir and Lindsey Valenzuela duke it out!

Have a great day ladies and gents. It’s WEDNESDAY and I’m working for the weekend! Dont’ forget to go out and be A-W-E-S-O-M-E!

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It’s Friday People!

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Finally after a few days of draggin at the box I was finally feeling close to my old self. I wasn’t dreading going in this morning even though it was soooo cold and I was better prepared to just do work.

Skill/Strength: Overhead Squat
It was mostly a warm up for the MetCon that was waiting for us. It’s been a while since I’ve done any OHS and over time I’ve learned to get comfortable with this movement. This morning my comfort level dropped as I added weight. It didn’t help that my forearms were tight from the KB Snatch yesterday and it really didn’t help that the BAR was F(uh)RRRREEEZZZIIIINNNNGGGG!

12/21/12 WOD

12/21/12 WOD

MetCon: 10 minute AMRAP: 60 Bar Facing Burpees, 30 OHS, 10 MU
This makes me laugh cause SERIOUSLY I’m not even getting 1 ROUND of that insanity! Although it is totally doable. Now the RX was 90lbs which is my 1RM. In my weak state I thought I might get to 75lbs but stayed at 65lbs to be safe. And that was a good idea. I wasn’t all that composed after doing the 60 burpees and I struggled at 65lbs. Overall I felt I paced my burpees out well. I had 4 minutes left for OHS and for me RING ROWS instead of Muscle Ups. I thought I got this. I can make it through 1 round at least! OHS got me today folks. I couldn’t find a rhythm, I never found my happy place and I struggled. I fought for 20 reps before time ran out. Not too down this morning though, I kept steady on the burpees which is not typicaly for me. Typical for me is do 15 and stand around or lie on the ground pausing for too long, wasting time! Today I just chug a lugged along. There is hope for us all. I get back on track and y’all don’t have to read about me being a big girl baby day in and day out!

Have a Happy Friday! If you’re like me, you procrastinate on anything Christmas. Good luck on your last minute shopping! If I’m not around to blog on Monday or Tuesday then I want to wish you all a MERRY CHRISTMAS!!! Hug your loved ones, be silly, play outside and be merry!!! Thank you all again for stickin around on a regular basis! I give you all a big ol “virtual” hug! Or a high five if you’re not the hugging type ツ Have a great weekend and BE AWESOME!!!
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Overhead Squats I GOT YOU!

I’m so feeling the pain in my hamstrings after yesterdays Romanian one legged kettlebell deadlifts. They are sore and tight! Nothing like a good dose of the BOOM Box to help me forget the pain!

Skill/Strength: Press 3, 3, 3, 3, 3 Starting at a lower weight moving up to heavy. Being that my 1 RM is 70lbs and I’m stuck there FOREVER, my goal was to finish at 70lbs. After some warm up reps I jumped to 50lbs and although that felt rather light I know moving up will get ya. By the time I got to 65lbs I was feeling strong. I got this. Until the freakin 70lb set. Houston we have a NO GO! UGH! So frustrating.

10/2/12 WOD

MetCon: 5 rounds of 1 minute OHS (55lbs), 1 minute Double Unders, 2 minute rest. The RX for OHS was 65lbs which in hindsight I probably should have done. BUT, the OHS gets me good in the wrists and it HURTS soooo bad. I feared by the 5th round I wouldn’t be able to even hold the bar up. Well my fears were wrong. Last time I worked on OHS Coach had me work on bringing my hands closer in on the bar and that helped a lot. Little did I know that would be my saving grace in all 5 rounds of today’s MetCon. My wrists were fatigued but not in excruciating pain. OHS I have conquered you mentally and physcially…. WOOHOOO… until you get real heavy, sigh! I believe I got 15, 13, 17, 16, 17 for my rounds with the OHS. Doing DUs right after OHS really sucked. My shoulders were tired and I didn’t want to spin the rope around. It took me a little bit to get in a groove and get used to jumping with my OLY shoes. I’m sure I could have done a few more DUs with my regular shoes but then maybe I wouldn’t have been as strong with the OHS. I’ll take the OHS reps over DUs. I believe I got 40, 50, 41, 39, 37 on my DUs, but I can’t recall perfectly. Score: 285. Looks pretty weak amongst the other scores but they all did singles. I didn’t earn an RX either by going 10lbs lighter in the weight so there I sit with my sad 285. I’m ok with it though. I didn’t drop the bar once which I’m notorious for!

21-Day Sugar Detox – Day 2
Yup I survived Day 1. I wasn’t sure that I would. I’m probably hitting the actual water intake that I need because I’m chugging a shit ton every time I want a piece of fruit or something junky. I was struggling on the way home from work yesterday but my Dad’s house had a nice little surprise, GREEN bananas! Thank you baby Jesus, I’m allowed to have a green tipped banana and I needed it! Dinner was Roasted Chicken, Mashed Cauliflower and Spinach Salad. I didn’t manage to get in any salad I just wasn’t hungry.

This morning I had 2 eggs and some Acorn Squash with a dash of cinnamon. So delightful! Then I get to work, review the program and realize I’m not to have ACORN SQUASH! WTH?

ACORN SQUASH IS ON THE NO FOODS LIST!!!

I thought I knew this. Clearly I did not and clearly it was too good to be true! I did know that you could have 1/2 sweet potato if you were an Athlete (hehehe, yes I consider myself an Athlete), so I followed up on that and relearned that I could choose from the “Dense Carb” list and whew I’m in the clear. I will however have to forgo the rest of the squash that I had set up for lunch! Chicken and Cauliflower for lunch. I really need to add some green food. I will for dinner. I must!

And that wraps up my Tuesday. I hope everyone is having a fine day. Make it AWESOME, BE AWESOME!

Double Tall Non-Fat Caramel Macchiato

That would be my middle name if A. I had money and B. it were paleo. I think once upon a time even though I still didn’t have money I was pretty regular on that exact drink. Heheh, I THINK, what am I saying?? I KNOW I was a Starbucks junky. I’m sure there’s some goofy chart out there that tells me what my personality is based on my Starbucks happy coffee. Now my caramel macchiato is just an every now and then kind of beverage. And this morning was one of those mornings. I was rushed to get out of the house, so nothing substantial for breakfast and I was really happy with my Overhead Squat at the BOOM BOX this morning. I’m sure you couldn’t tell at 5:30 but inside I was pretty stoked and feeling good about it. So I thought what better than to reward ME!

Skill/Strength: OHS 3 x 5, get heavy. Ahhh, me and the OHS. This incredibly awkward lift has had me going bonkers for some time. And today I actually felt like I was doing something right! HOORAY for small wins ツ As I worked up in weight my wrists were really taking a beating. I had warmed my way up to 75lbs.

For those of you new to the blog, this is not me. Just a nice pic of someone doing the OHS ツ

It was at 75lbs that I could still do the movement but my wrists were going fast. I wear Strength Wraps which do wonders but even the OHS is a hard one to defeat. It didn’t help that at some point in the week I bruised my left palm which made my grip feel weird. Since my wrists did hurt so bad, Coach suggested I narrow my grip and not have my hands so wide out on the bar. This isn’t NEW news but suggestions that get lost when it’s not an everyday thing. OH MY it helped tremendously at 85lbs! There’s still pain but it is much more tolerable. My last go at 90lbs wasn’t a walk in the park but I feel like I’ve come a long way with this lift. My 1RM is 90lbs and for me to do 5 reps at that weight makes me feel GREAT. I was much more stable, my wrists weren’t completely dying and I was getting depth. Maybe this isn’t my least favorite lift anymore!

9/13/12 WOD

MetCon: 4 rounds of 25 air squats, 400m sprint, BUY OUT 100 butterfly sit ups
RUNNNING! NOOOOO! Actually it’s supposed to be sprints but that’s laughable when you’re talking about me SPRINTING 400m. I can do 50/100 but past that I don’t have any SPRINT in me. I’m happy to just have a jog sometimes. But the work has to be done regardless. I flew through the first round of air squats knowing I wouldn’t be able to keep that speed after running the next rounds. And since I am not a sprinter per se, I used the run to think and work on running technique. Maybe that helps out in the long run, maybe not. I was right about slowing down on the air squats after running! It sucked but I just battled through the best I could. Round 2 was the worst for me in regards to resting/stopping. I shouldn’t have ever stopped doing squats, they are so easy to do, but I did. I finished the air squats and runs around the 12 minute mark. Yup that’s how bad I am at 400s! I blazed through 35 sit ups then had a big slow down. I then proceeded to do 5’s and 10’s the best I could. when I got to 75 I just focused on one at a time with no break and focused on moving at a slower pace with no pausing. Time 15:48

Have a relaxing and lovely day folks. Don’t forget to be AWESOME!