Ta-da

“Sometimes magic is just someone spending more time on something than anyone else might reasonably expect.”  -wisdom from Penn & Teller’s silent half (the latter)

like wabbits.jpg

To create magic in the kitchen, spend some extra time on the nuts. And leave little counter space…


17 Apr | Tu
Warm-up | 3x
KBS x 5 (35#)
SA snatch x 3 ea
ATW x 3 ea direction
RDL x 7 ea

Work |
A. 5x:
Row x 300m
PUs x 10
Air squats x 10
B1. SA DB press 4 x 8 ea [1:00] (20#)
B2. Dips x 10 [1:00] (66#)
C. Bent-knee hanging leg raise 3 x 10
D. McGills 3 x :45 ea
E. Bike x 20:00

Apr 18 | W
Mobility | 3x
Cossacks x 8 ea
Prone y raise x 10
TVAs x 15

Work |
A. Sumo DL 7 x 2 [2:00] Go by feel (195, 205, 4@215, 225#)
B. 4x:
Sled walk x L (sled +135#)
KB FR carry x L ea Cross-over step-ups x 5 ea
SA OH carry x L ea SC carry x L ea (55#)
C. Bike x 20:00

Apr 20 | F
Warm-up | 3x
Samurai squats x 3 ea (30#)
Banded row x 8 ea
Banded RDL x 8 ea
Pistols x 2 ea

Work |
A. Stairs x 12:00
B. 5x:
KBS x 10 (50, 4@55#)
SL RDL x 7 ea (45#)
SA press x 7ea [1:00] (25#)
C1. Dips x 10 [1:00] (72, 66, 2@60# assistance)
C2. Pull-up machine x 10 [1:00] (72/66, 3@60#)
D, McGills 3 x :45 [:15 btwn]

21 Apr | Sa
Warm-up | 3x
Bike x 1:30
Wall balls x 10 @15#
OHWL x 16
Slam ball x 5 @20#

Work |
A. 10x Snatch + OHS [2:00] (75, 85, 75, 4@80#)
B. PC 10 x 2 [2:00]
C. Zercher squats 4 x 5 [1:00]
D. Stairs x 10:00 40:00

22 Apr | Su
Mobility | 3x
Wall slides x 10
Cossacks x 8 ea
Wall-pressing dead bugs x 20

Warm-up/Test the back status | 3x
RDL x 3
BB row x 3
Press x 3
Kang squat x 3
DUs x 30

Work |
B. PC 10 x 2 [2:00] (3@115, 3@125, 4@115#)
C. Zercher squats 4 x 5 [1:00] (105#)
D. Bike x 20:00


Tu | Canyon calves in full effect. Felt so good to foam roll. You better believe the booty and the hip didn’t bug at all… over due for some brit brit.gifThis workout smoked my upper body; started with the push-ups – it’s been a while. Continued with the OH pressing and deeeips – it’s been a while. And finished with the hanging from the bar… felt like I could barely get my hands over my head. Hahaha! But felt good to move. Need to get back in a consistent routine.

W | The DLs felt good… until I want to do the KB carries on part B. Mid-back on the right side was not having it. Adapted to just keep moving. Where duh fuc did my motivation go for realz? Still feeling zapped…

F | Increase in the desire to be at the gym today, which felt nice. Really liked part B. The dips and pull-ups felt way stronger than they did Monday – maybe more recovered from the Canyon? The longer time on the McGill makes my neck hurt – gotta investigate where I need to adjust that. Fuck my noggin is heavy.

still
Brit Brit with the neck demo. Man, she always comes thru…

Sa | Warm-up – good. Snatches were feeling a little rusty, with the first could sets being power snatches. Seven set was the best snatch I’ve done at the globo! Got all the way under it – no power. Some might call this a squat snatch, even. Obviously, those people would be wrong, and we would classify them with the people who hike blasting their shitty music. Anyway, got in position for the next set, created tension in my arms for the pull and oooooh mid-back on the right side – so angry. This has happened before – on that side, with the snatches – so I took the rest of the workout to the stairs and am hoping a little rest is the Rx.

My coach really is from the future, and knows his shit; stress and barbell equal a bad idea for this chic. A good reminder to shake off my ego, and lean on my coach’s knowledge, experience, and outside perspective.

Su | Actually wanted to go to the gym today. Of course you did, Gunz, because even the slightest of injury reminds you what it’s like when you can’t… Anyway, didn’t have a plan just wanted to move and see how things felt. The back felt good – a little tender on that side with the foam roller, but I didn’t dig in. Mobility and warm-up felt good so I went for it – the rest of Saturday’s workout, but light. I subbed a longer session on the bike for the stairs since I did a bunch of that yesterday, and miiiiight go for a sunset hike after I get a few things done at work. Yeah you read that right.

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Like You Mean It

 

“Appreciation is a wonderful thing. It makes what is excellent in others belong to us as well.” -Voltaire

Stephanie Brooks_Strategy 5-01.png

In a search for motivation I added some new patches to the gym bag. Between stitches/bleeding out I caught up on my YouTube subscriptions. I thought this pair of vids complimented one another nicely, and helped me appreciate where I am at right now a little more.

 


27 Mar | Tu
Mobility | 3x
Cossacks x 10 ea
Prone y raise x 10
Reverse curl-ups x 10

Work |
A. 4x:
Row x 1:00
OHWL x 10 ea
PUs x 5
B. FS 7 x 5 [3:00] (135, 3@140, 2@145, 150#)
C1. Plate DB lunge 3 x 8 ea [RI] (25#ers)
C2. SL RDL x 5 ea [1:00] (45#)
D. Hanging bent-knee leg raise 3 x 12 [:30]

28 Mar | W
Mobility | 3x
Bird dogs x 10 ea
SA plank x :20 ea
TGU x 2
Reaching DBs x :45

Work |
A. Stairs x 15:00
B. 5x:
DB bench x 10 (25#ers)
Dbl DB row x 10
DUs x 30
Rest x 1:00

30 Mar | F
Mobility | 3x
Wall slides x 10
Hip hikes x 15 ea
COB hold x :20
TVAs x 15

Work |
A. 3x:
SL hip bridge x 15 ea
KBS x 10 (45#)
½ kneeling BU KB press x 5 ea (20, 25, 25#)
B. BS 5 x 3 [med lbs – fast] [3:00] (165#)
C. McGills 3 x :55ea [:15 btwn sides]
D. Stairs x 20:00

Stretch | 17:00

31 Mar | Sa
Mobility | 3x
Thoracic rotations x 10 ea
Cossacks x 8 ea
Scap press x 8
Hollow rocks/hold x :20

Work | [FTA]
A. Bike x 20:00
B. 5x:
Lateral box stups x 10
Wall walk x 2
FR KB carry x L ea (40#)
C. Row x 15:00 (3261m/2:18 split)
D. Bike x 10:00

01 Apr | Su
Hike | (Not That) Tom’s Thumb


Tu | I am feeling very unmotivated to go to the gym. Going through a phase… Was really sore considering I was coming off two days of rest. Felt the FS in my quaaaaads… wht-t-t-t?!? And then part C was rough.

W | Not sure if it’s that I don’t like bench day or if I don’t like these new shorter workouts we’re testing; I think B. DUs kicked my ass this day.

F | Felt good. I’ve been feeling squishy lately but getting the opposite feedback from regulars at the globo the last few days – telling me I am looking lean. Clearly they are liars, or blind, or blind liars. Did I ask for your feedback, anyway?

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Sa | Sometimes the row is smooth; other times you close your eyes and resist the urge to stop e’ry 37 seconds. Today was the latter, but it felt good when I was done.

Su | It’s always nice to get outdoors with good company, paws, and a PB+J.

That’s All I Got

cant stop laughing

I really can’t stop laughing at that. Tuesday’s favorite thing.


 21 Oct | Tuesday

Warm up | a lil rowing

Training | 4×5 DB bench press @ 13×1 (25, 30, 30, 30# DBs)
3:00 rest
-then-
4 sets:
Wall runs x 20-30 seconds
1:00 rest
Box step ups x 8 each leg (35# BB)

Stretch | 20:00


The tempo bench with dumbbells felt so much better than with the barbell. Why is that? Different range of motion? Different movement pattern? Whatever it was, they felt good. The wall runs were so much more fun this time! I walk walked up to the top position and was able to bang out 30 seconds relatively easily without issue. Other than not falling on my face is there anything else I should be keeping in mind while I do these? The box step-ups were legit. I would have grabbed the 45# BB but my right side… mmm… just wanted to make sure I kept moving well, in the proper position.

I did experience some TGU and barbell envy watching the 6:00 class. Really excited for Friday’s workout. Tire hits!

Going to log my food for a while just to see just how dialed in I really am. I think calories and the scale are bullshit, but seeing the macros will be interesting. I am using the My Fitness Pal app because it doesn’t make my face hurt when I look at it. (Seriously who designs these apps. I am offended by how awful they are.) FINALLY slept like the dead last night, though there were some migraine meds involved. Gonna do whatever I can to fix this disrupted sleep business.

10-21

Combat

“Make your combat stance your everyday stance.” – Miyamoto Musashi

During a recent session of internet browsing, I stumbled upon the article, “How CrossFit Ended My War with My Body“. That title. It resonated with me. So I read on… Like the author, and so many ladies I know, I had spent years over a decade trying to beat my body into submission. And then I walked into a CrossFit gym. And what started as just another attempt to achieve aesthetic goals evolved into an incredible (and ongoing) journey. Between the community I discovered & became a part of, picking up a barbell, being introduced to the paleo lifestyle, and throwing out the fucking scale, the combat has ended.


 17 Sept | Wednesday

3 Sets: (I did 4 sets because… Because.)

Back Racked Lunge x 8 ea leg (used 35# BB)

1:00 rest

Handstand Walk x 8′ (5′ max distance traveled unbroken)

1:00 rest

-then-

4 sets:

Chin Over Bar Hold x AMSAP (23,31,30,25)

1:00 rest

Kettle Bell Swings x 15 @35#

2:00 rest


Made the lunges walking lunges with the barbell. I started with the 45# barbell, but my right adductor was having none of that. Switched to the 35# lady bar and proceeded. That push off the ground with my right leg was weak – really had to focus on engaging that glute an pushing the knee out, which I did. 

The handstand walks were challenging; I can stand in one place for infinity, but moving forward, that’s tricky. I’ve been working on positioning my hands so they face forward rather than out at a 45° degree angle and that seems to be helping a little bit as it prevents me from moving backwards. 

I suck at the COB holds. And hate them. (I believe these two factors go hand-in-hand). Around 20s my elbows start shaking, which makes my face jiggle, so at least it’s entertaining. 

On the kettle bell swings I made an effort to pull the KB back into the bottom position rather than letting it float down. I am not sure if it actually moved any faster. I also tried to be really aware of the top position, trying to look like this at the top.

As requested by El Hefe, here are some videos of the COB holds…

The most exciting video you will ever see…

 

The second most exciting video you will ever see..

 

I’m improving on my effort to complete all the day’s coffee drankin’ by noon (and resisting the urge for maaaaaaaaas). I learned the half-life of the stuff is 5 hours…

Yikes! If I were to keep drinking the stuff in the afternoon, I’d be in a continuous caffeine loop! No gracias.

09-17

Mediocrity

This week has been stressful and my sleep has been crap. I took Tuesday and Wednesday as rest days.

kapow


Thursday | 04 September

4 Rounds:
Strict Press x3 Reps
right into
Rear Foot Elevated Split Squat (RFESS) x 5 ea side @ 3131 tempo
right into
Wall Walks x2
rest 3:00

Then:

5:00 AMRAP DU’s in Sets of 10


Kept it light on the Strict Press (65#) since I’ve been rehabbing with just body-weight and some KBs. Felt good. The RFESS felt really strong on the left side (with the right foot on the bench) but less so on the right (but it was like that before this hip issue arose…interesting). On the right side I had a hell of a time not cheating and engaging my left quad. Also noticed my right knee wanted to fall in a bit rather than track over my toes. The wall walks felt nice and strong. As did the rest.

I got 16 rounds on the AMRAP, missing more than a handful on rep eight and nine: fatigue = shrugged shoulders = shortened rope = missed reps.

09-04

I’ve been mulling over the idea of incorporating liver into my diet because of it’s incredible nutrient density. Wednesday night I popped my organ meet cherry (Gross, Leah) and prepared and ate grass-fed beef liver. I added it into some burgers and was pleasantly surprised. And I did it while brushing up on my Spanish with the help of a Scotsman (Coffee Break Spanish Podcast) and yes hearing someone talking with a Scottish accent move fluently into Spanish is a trip. Or maybe I am just easily entertained.

photo
Dinner.

 

booboobellay
Entertainment.

 

Finally, I recently stumbled upon this article and the title has been rolling around in my head ever since. I guess it struck me because it’s what I’ve been doing for a while in a couple spheres of my life. I need to stop that shit. Now for an action plan…