Curtled Protein Powder

Wednesday, January 30;

Workout:
Muscleup Work... didn't get one, but got some really great pointers from Chriss.
My kip is getting much stronger. I think it's that I am getting more comfortable on the rings. The false grip feels good (as good as it can feel). The problem is that I need to keep the rings in tight. I just need to focus on my Hulk Hogan t-shirt rip.

A big thanks to Chriss for an awesome class. Mel and Che for telling me to ice my shoulder. I grabbed my ice block out of my lunch bag and slapped it onto my shoulder while I drove to work. It felt pretty good by the time I got out of my car. Sweet!

So.. I learned a lesson today... other than my failed muscle up attempt. I also failed at making my usual breakfast. I've been bringing steel cut oats with milk and chopped up apples. I heat it up in the microwave, and then I mix in the protein powder. Unfortunately, I didn't realize how hot the oats had gotten. I put the powder in, mixed it up and dug in. The protein powder curtled right up. It was like eating balls of flour. No taste, just a nasty texture. Couldn't finish breakfast, which made for an interesting lull between breakfast and lunch. Ouch, hunger pains.

My Crossfit Persona

Tuesday, January 29,

Warmup:

Some shoulder dislocates & stretches

Strict presses with the PVC

Strict press practice:

45lb x10, 65lb x10, 65lb x10, 75lb x2

Workout:

"Ryan"

5 overhead DB lunges 25lbs

10 jumping planks

15 KB swings 35lb

20 squats

Total: 8 rounds

I don't know what it is, but I blame my Crossfit Persona.. aka my duel personality. I was feeling really tired and not into today's workout. Everything had pushups, which I knew I'd have to sub out. I figured Ryan would be good for me.. subbing the jumping planks for the burpees (although I do love my burpees). I decided that I was going to take it nice and slow, but then the switch flipped. It happens in just about every workout I do. Something in my head clicks and I can't stop myself. I become determined to kick my own ass. I used to be convinced that it was my competitive nature, but recently I'm doubting my diagnosis. With the random "pick-your-pleasure" workouts we've been doing lately, I generally don't have anyone to compare myself to. I knew Pat had done the same "Ryan" in the 6am class, but I didn't know how many rounds he had done. I conclude it's not my competitive nature. It must be some sick psycho enjoyment of sweat and pain.

I finished with a 8 rounds. My squat form could have been better.. as you can see from the picture above. My forward lean is pretty exaggerated here. I tend to forget that after about 80 squats or so. Someone yell at me next time!

Shoulder update:

Next week's doctor's appointment has been postponed. The earliest they can reschedule is Feb. 24. Another freaking month of this crap. To quote someone much smarter than me, "Gah!"

Confessions of a Zone Hack

Tuesday, January 28;
I'm sitting on the couch, waiting for the President's State of the Union Address to begin and suffering from some severe overeating. I grabbed dinner tonight with a woman who recently graduated from my alma mater (Emerson College). We chatted about my career path and my experience as a news producer while I at chips and salsa and braised pork and sipped on a glass of wine. It seems like this has been a usual occurence as of late. I have been doing plenty of eating out with friends, which is good for my social life, but I'm not so sure it's great for my waistline.

During the day I stick to a perfect Zone diet. A 1 block snack before Crossfit in the am. A 3 block breakfast, a 3 block lunch and a 1 block snack. Then it all goes to hell at dinner. I'd be fine if I just went home but the rise of my social life has led to a great decline in my healthy eating patterns.
I'd like to attribute some really strong workout performances to my solid Zone diet. But to be perfectly honest.. my diet is far from perfect. This has got me really confused. Can anyone explain my improved workouts with my failing diet?

Warmup:
2 rounds of cals
shoulder stretches
hip stretches

Workout:
21, 18, 15, 12, 9, 6, 3
Front Squats 55lbs
Sumo Deadlift High Pulls 55lbs
Pullups

Total time: 19:05

I got a sweatshirt!!!! I'm really pumped about that. I think I'll be able to fit in it despite my sad sorry, dinner outings. Yay Crossfit and the Zone.

I've Never Seen You Eat so Much

Saturday, January 26

I was planning on having a date night at my favorite bookstore in Dupont Circle last night, but ended up going out to dinner and drinks with family. Actually, I generally am eating something at the bar with a glass of wine and they are doing drinks. Last night was a cheat night, and I did some serious Zone cheating. For those of you who don't know, I have a wicked sweet tooth.

I started out with calamari for appetizer that we all shared, then I actually ordered pasta!!! I haven't eaten pasta in months... and I haven't ordered it at a restaurant in YEARS! I enhaled that and then of course went on to dessert. Tiramisu with two cups of coffee. After I finished my mass consumption, my family looked at me and genuinely asked if I was depressed. Then they went in for the kill. All three said, "We've never seen you eat this much... ever." I couldn't believe it. How nice of them.

Anyway I have been really hungry lately, so I don't know if it's my zoning or if I'm stressed out. I'm thinking of pumping up one of my snacks to 2 blocks instead of 1. Who knows?

I was ready for a good work out this morning.

Warmup:
30 seconds
hang squat med ball power cleans
jumping jacks
sumo DL high pull
switch jumps

Workout:
About 75 pullups .. It was enough to make my lats scream in pain

3 Rounds
Weighted Jumping squats 15lbs
ASMAP in 1 minute
41-41-32

My legs were crippled after this one!

Tug of War (I dislike this more than rowing)
I lost every round of tug of war I participated in. I just don't think I can get into it. ?? Don't know why ??

Defying Gravity... or Maybe Just Using it?

Friday, January 26

Warmup:
2 Rounds of Cals
Wrist and shoulder stretches

Workout:
Handstand skill work
Starting with proper handstand form on the wall
Learned how to go into a handstand from the lunging position (The "only wat to go into a handstand")
How to balance in handstand in the middle of the floor using active, active shoulder and proper hand positioning
Handstand pushups

At this point I can do one full head-touching-the-ground HSPU. I think I may work with negatives to get some higher numbers. I have some wall space at home. I can work on my parileets (spelling?) to get better.

It was great having Andrea teaching skill work. She has such a strong gymnastic background as well as incredible strength and balance. I love her teaching style too. It's difficult to work back and forth with varying skill levels and make sure everyone feels like they're being attended to. Andrea did a great job and I'm looking forward to more coaching classes!

Thursday's Thirty

Thursday, January 24

Happy Birthday Jack, but why does that mean we all have to suffer? It was another one of those never ending workouts made for endurance athletes. My goal was to keep a constant and steady pace. Not much rest.

Workout:
"Jack is 30!"
30 reps each
Chins
Kettlebell Swings 36lbs
Squats
Jumping Slamball 15lb
Pushups (modified to my knees)
Situps
Knees-2-Elbow
Kettlebell Swings 36lbs
Squats
Jumping Lunge (each leg)
Pushups (modified to my knees)
Situps
Jumping planks (burpees were perscribed, but I wasn't crazy about doing a pushup with the shoulder)
Kettlebell Swings 36lb
Squats
Dumbbell Thrusters 20lb dumbells
Pushups (modified to my knees)
Situps

Total time: 28:00

So I finished this nasty thing in time, but I don't exaclty count it. I think the modifications made it pretty easy to get through. I love burpees, so I was bummed not to do them. It wasn't worth risking it. Generally I don't like doing modified workouts, but like I just said, "it wasn't worth it."

Battered and Beaten

Wednesday, January 23

Warmup:
1 round
pushups
pullups
KB swings
squats

Workout:
10 kipping pullups
10 deadlifts 115lb barbell

Total time:13:??

I took it slow today. The past two days of workouts have been killers. My legs are really fatigued from Tuesday, and my shoulder is sore from general abuse. I have an appointment with Jen Conlin's orthopedic surgeon in a week and a half. I'm looking forward to doing rehabilitation or just getting better. I know if I continue working the way I've been working I won't get back to where I was before I was injured.

Speaking of getting back.. it was great to have a surprise appearance from Jen. What an inspiration. Talk about recovery. I felt humbled knowing how physical she is and how strict she's had to be on limiting her workouts.

Bull what???

Tuesday, January 22:

Today I met one nasty lady and an exercise that sounds like it came straight from a rodeo.
I think both times could be improved, but I was happy to get these two workouts under my Crossfit belt.

Warmup:
1 round of cals
Hindu pushups

Workout:
"Karen"
150 wallballs for time 12lb
Time: 7:11 (I think... it was in the low 7's.. maybe a few seconds less.)

"Bullfit"
75 Thrusters with 1/2 bodyweight 65lbs.. which is a little more than half.. but it's my Fran weight, so I figured what's the big deal??!! Am I insane????
Total Time: Between 10 & 12 minutes

I was a disappointed with my stupid Karen time. I think I could have done it in less than 7 minutes. I'll have to revisit this one, because really there's no excuse. My legs started feeling it at about rep 115. I should have done 25 reps and 5 seconds rest.. continuosly. I'll try that next time.

Bullfit, is like the meanest, nastiest, amped up version I could think of. I think when I picked it I was trying to see if I could get a rise out of Jerry. He asked if I was insane. I loved it! :)...
It's a special kind of insanity preserved for a sick and twisted breed of Crossfitters. I don't suggest anyone try this combination of workouts...ever... but it is kind of fun to see how far you can push your body.

Let's just say I found my voice with this one, because I was hollering like a lady in labor. The thrusters themselves felt great. I had a nice solid vertical chest positioning and I was using my legs as much as I could. The overhead press felt powerful as well. The problem with this is the sheer volume. I figured I do 45 thrusters in Fran.. what's the big deal with doing 30 more? My plan (which failed) was to do 6 sets of 11 Thrusters and then finish of the last 9. This plan was stupid.

I was knocking off about 5 a pop by the end. It was just that my legs were smoked from Karen. They were shaking all over the place. With a good deal of encouragement from Danny, Cara, Keturah and Jerry I finished off my sad excuse for a Bullfit. I don't even remember what my time was. I know it was more than 10 and less than 12. Anymore than that I wouldn't want to guess. I'd like to hit this workout again soon, without Karen as a warmup.

Sorry this one was so long. I guess I'm feeling verbose.. maybe I'll minimize the font, so it doesn't seem so long.

Battle of the Bars

Monday, January 21

Warmup:
Arm and hip flexer stretches

Workout:
10 rounds of...
5 reps strict press 60 lbs
5 reps deadlift 125 lbs
5 reps front squats 75 lbs

You have 40 seconds for each set of 5 reps. Goal to use heavy weights while maintaining 5 reps for each set. If I had picked my weights properly I wouldn't have been able to get 5 reps all the way through. I should have dropped off to about 3 reps around round 7 or 8.

I played it safe with the weights and didn't go too heavy. I was able to finish 10 rounds with a complete 5 reps, but I could ahve gone heavier in the Deadlift and front squat. I'm holding off on the strict press due to shoulder issues. This was my first time hitting this workout, so I'll revisit it at a later date and go heavier.

Other notes:
I registered for the Crossfit Cert in Alexandria in May. I'm thrilled! I've wanted to do one for months now, and now Coach and his lovely ladies are coming to my backyard. I hope some of the CFOTers join me and help represent.

Studio X

Saturday, January 19

I don't exactly know how to start this entry... maybe a warning that it may make any of you ultri-conservative or buttoned up readers blush, so get ready.

I was out of town this weekend visiting my best friend in Richmond. She does exotic dancing as a hobby. Now don't get the wrong impression! She only takes class and doesn't perform. It's purely for exercise.. and I'm sure it does wonders for the self image thing.

So, I brazenly walked into the studio and offered myself over to my friend who has known me since I was two years old. She and I hopped into th estudio which is filled mith mirrors, disco balls and three solitary, gold poles. With my dance background and my Crossfit toned arms I figured nothing could stop me.

Our little lesson started out with the most basic moves. First.. how to hold the bar. Note, do not grab it like a barbell. Hold it much like you would grasp a soup spoon. Keep it dainty and point your fingers up to the sky. Next.. how to stand. Oh lord.. this was interesting. Imagine heels.. chin up, chest out and butt back.

Now that I could stand while holding the bar I was ready to move! We start by walking around the bar. I had that. No problem. Next walking while adding a cute little turn. We turned under our arm and then reversed it. Wow! I'm a pro! My friend tells me I have basically just gone through the beginner class. Bring on the Intermediate pole!!

From there we went to basic spins... which generally including grabbing on to the pole and spinning around in several different variations. The challenge isn't so much spinning around the pole, but actually knowing how to hold the pole and spin while making it look easy. It's hard to hold up your full body weight, while spinning and looking beautiful!

We walked out of that place about a half an hour. My hand were sore from grasping the pole. My knees were bruised from landing too hard on the floor and my ego was damaged in more ways than one. I'm impressed my best friend is a pole athlete! I think these classes are something I may check out again. I've been thinking my pole turns have been looking a little sloppy lately!

Note.. much of this entry is in jest, but this workout was tough! I have a new found respect for.. pole dancers.

Check it out:

http://www.dancestudiox.com/

FRAN

Tuesday, January 15

Warmup:

1 round of cals

shoulder stretches

Workout:

"Fran"

21 Barbell Thursters (65lbs)

21 Pullups

15 Barbell Thursters
15 Pullups

9 Barbell Thursters
9 Pullups

Total time: 7:09

Rarely do I get really pumped about my time in a workout, but I was so excited when Jerry said that time. I think I may have yelled. Not only did I hit a PR, but I destroyed my last time by nearly 2 minutes. I don't know where the improvement came from! I haven't done a thruster in about a month, so I was shocked I could even do one.. let alone 45 of them.

Big huge thanks to the whole crew that was there pushing me on.. Andrea, Jerry, Chris, Chip, Karen, Cara, Robin.. the list goes on. I couldn't have done it without your encouragement.

Good news.. I'm actually kind of shocked that my shoulder doesn't hurt at all. I may sleep on some heat just in case.

But it's 10pm and I have to be up in 7 hours.. so I have to go.

Going High and Heavy

Monday, January 14

Warmup:
Juice up the shoulders with some streching

Workout:
Heavy Overhead Squats
35lb x 10
45lb x 10
55lb x 10
65lb x 10
75lb x 10

I haven't really done much.. nearly any work... on my overhead squat since the shoulder trouble started. I guess that's not quite true.. I've been working on squat form like crazy, of course my squat form is what failed in the end. Typical. I feel really solid in my upper body doing OHS. I feel that good active shoulder and a solid rib cage and core. The problem comes with the depth of my squat. It's that same old lesson... use the olympic lifting squat and not the Crossfit squat when doing this exercise. That means open up my hips and keep my butt in. The squat goes straight up and down.. no butt sticking out. Chriss has great form here and you can really see the difference comparing where his hips are compared to mine. Anyway, I was happy to end with 75lbs (eventhough I couldn't snatch it.. another movement I haven't worked in nearly a month.).

2nd Portion of workout
A quick 15 minute circuit (as Jerry would say)
10 box jumps (4 mats.. I think that's about 36 inches.. that may be totally wrong.. it was about 6 inches lower than my hip bones)
10 jumping slam balls (15lb)
10 KB High pulls (45lb)

Total 7 rounds

I was going for high and heavy over the number of rounds. The mats were one more higher than I usually do. The 45lb KB was heavy.. but now that I think about it... I did the 50lb KB for Fight Gone Bad, so I guess I should have gone a little heavier. The additional jump in the slam balls was intense and wonderful!!

Interested to see what's in store for tomorrow

She Got Legs, She Knows How to Use Them

Sunday, January 13

Workout 8:30 am on the Exorcist stairs.. why did I decide to get up so early? Because I like pain and torture.

Keturah was my lucky guest for this morning's workout.

Warmup:
stretch

one slow lap up steps
one slow run around block

Workout:
10 laps
Up stairs (75 very trecherous steps)
Run around block
25 KB swings w/ 35lb KB

Total time: 36:49

Finish up with:
3 L-sit pullups on steady bar
3 kipping pullups

This workout was so long that it was nearly impossible to maintain the intensity. The regular old Exorcist workout is very intense and very quick. There's no time to stop or slow down. This workout was intentionally focusing on the legs, so the legs fatigue and never truly get a rest. It's funny when you begin considering running the "rest" in your workout. I was able to keep up a fairly fast pace when I went up the steps.

A key I remembered after last week's calve killer.. REMEMBER to use your entire foot to push you up the step. A common pain inducer is to stay on your toes, which uses a huge amount of calve power. If you think of pushing off your entire foot, you end up using push more leg muscle.. thus avoiding days and days of leg pain.

Thanks for joining me Keturah! I'm waiting for more crazies to join me for future workouts!!!

Take Two

Saturday, January 12

Warmup:
2 rounds of cals

Workout:
Row 2,000 meters
Total time: 9:12

rest 5 minutes

“Jumping Deck squat Slamball” for 50 reps
Total time: 4:50

AMRAP
L-sit pullups x4
Handstand Pushups x4
Total: 4 rounds in 6 minutes

A great day at CFOT.. a whole load of people were in today, some newbies some old timers and everyone in between! Jerry handed out a sheet of paper with 12 choices of exercies, which basically amounted to a server bringing out the tray of desserts and telling you to pick one... Impossible!

I knew I'd never truly timed myself on the 2,000 meter row, so I picked that one first. I used some of Jerry's coaching tips from earlier this week. I really concentrated on not going up so close to my feet in the catch and really getting a good push out of my heels. Keturah said later, "just think of doing a deadlift on a rowing machine." Loved it. I improved my time tremendously, but there are still some minor tweaks to work out. My time ended me up on the score board, but that just means that everyone else needs to do better because I still suck at rowing!

Next was the jumping desk squat slamball.. Keturah, Elizabeth and I teamed up and slammed the heck out of that one. It was great having some tough, strong women to work with and to push me. These two are some tough chicks!

The Handstand pushups and L sit pullups are pretty challenging. It was the first time I've worked both in an actual workout.. not just goofing around. The pullups are tricky and very tough to do from a dead hang. I can get one true one and then I have to jump down and start again because I won't let my elbows go back to a dead hang, which is otherwise known as cheating. Another form of cheating I did in this little couplet was in the handstand pushups. I can get to about 1 inch from my head touching the ground and then I pushup. If I was following Andrea style I would solidly touch my head to the ground and then push all the way up. It is an incredibly difficult skill to master. I think I'm afraid to go all the way down because I won't be able to push back up again, which isn't truly the worst thing in the world. I was able to get two true handstand pushups.. the others were like doing a real pushup and not letting your chest and chin hit the ground.. (those don't count!)

Thinking about hitting the Exorcist stairs tomorrow. I want to get better at going up and down them. That was my big holding point last week.

Rest Later!

Get Some Sumo

Thursday, January 10

Warmup:

6 minutes Turkish getups

35lb KB right hand

25lb KB left hand!!

Shoulder felt solid here. I was able to hold the KB steady without shaking. No hurting. I've eliminted holding the weight overhead as a problem I think. Pushing=Pain, but holding weight with an active shoulder overhead is good!!

Workout:
Sumo Deadlift
95lb x10, 115lb x10, 135lb x10, 155 x3

Tabata Mashup:

Chinups & Pushups

79 total

Tabata Situps

14 Total

I've never done Sumo Deadlifts before. I guess this is a good start. I think my butt is a little high in these pictures. It's like I'm lifting my butt up and not bringing it in in time. Thoughts?

High Intensity

Tuesday, January 8

Workout:
300 meter Row
20 Kettlebell Swing
40 Air squat
Rest 2 minutes

Repeat for 5 total intervals
R1: 3:03
R2: 3:02
R3: 3:02
R4: 2:49
R5: 2:59

This was an awesome workout!!! I loved the intensity of this workout. It's so short that it's possible to have some really intense output. Special thanks to Danny for pushing me through the rowing machine. I think you were in my face for R4 and my time rocked. You get the credit! More special thanks to Jerry for the feedback on the rowing.. I guess it is truly a work in progress.

Back to Square 1

Monday, January 7:

Hurt my shoulder on Sunday's workout, but the pain didn't set in until last night. I slept on heat and got to CFOT early so I could warmup my shoulder. It sucks to feel like I'm back to where I was a month ago.

Warmup:
Jumping muscleups.. tried to do a ring dip, which used to be easy for me.. couldn't even do one.
Bear Crawl, which turned into a frog jump

Workout:
5 Rounds or AMRAP in 30 minutes

10 reps:
KB clean 35lb
2 squats
---------
18 pullups
36 situps

Total time: 25:07

The pullups feel fine.. actually any pulling feels fine.. pullups, highpulls it's the pushing and pressing that kills. I guess it's back to taking it easy. Thank to everyone who's been so encouraging and supportive of me!

The Exorcist Stairs (a serious case of the "I can'ts")

Sunday, January 6

Workout:
5 Rounds
5 pullups
10 pushups
5 times up and down the stairs

5 Rounds
5 knees to elbows
10 pushups
5 times up and down the stairs

Total time:
26:34

This workout is always humbling. I haven't done it since September, so it was like doing it for the first time. Still, there are no excuses for this pitiful time. The day started out on the wrong foot anyway. I woke up about 8 minutes before 9am (the workout was scheduled for 9am). I brushed my teeth, threw in my contacts and ran out the door with no coffee or food.

We warmed up a little bit and then hit the workout. I felt good for the first 3 or 4 rounds.. and then the negative thoughts invaded and took over. I felt like I was going to throw up and my legs were on fire. The pullups were much improved, since I started doing this workout back in April 2007 when my time was around 18 minutes. Mike Mann joined me for the workout, and he finished around 17 minutes.. while I was on my 7th set of steps. It was like inviting a very talented chef out to a great restaurant and then getting food poisoning after the appetizers! Not a great day for me. Mike gave me some good encouragement and I dragged my sad, sorry self up the steps two more times for the finish.

Needless to say, I shouldn't wait three months before doing the stairs.. it's definitely a workout that needs to be repeated every so often. A big thanks to Mike Mann for joining me and then grabbing coffee afterwords.

I think I'll be doing more group workouts on the weekends so keep an eye out on my blog.

Join Me on the Exorcist Stairs!

Please come join me Sunday morning 9am for a workout on the Exorcist stairs in Georgetown. For those of you who don't know what I'm talking about.. it's at the gas station right when you cross over the key bridge on your left hand side. It's right next to the Georgetown Car Barn.

This workout is not for the faint of heart and will involve plenty of pullups, pushups and lots of stairs.. LOTS OF STAIRS!

Bring water, a stop watch or timer and be ready to sweat!

Again:

Where: Exorcist Stairs in Georgetown

When: Sunday, January 6 at 9am (I'll wait a few minutes and then I'm going so don't be late)

What: Workout

Call me or shoot me an email if you want to come... (515) 554-1406.

Hit 17 Pullups! A new PR.. until I hit 18!

Wednesday, December 2

Today was good. Shoulder felt strong. I can feel the weakness in my pushups. My pullups are getting much better. I know I can get 20 pullups without much more work. I haven't really set it as a goal of mine so it's not something I work toward when I get on the bar. I think I've been just going for one more than I hit the last PR pullup test.

After I finished my pullups I thought about the ladies in the 6am. I was in class early today, and it was so awesome to see them fighting tooth and nail for those last few pullups. They were kicking and gritting their teeth. It was obvious they wanted to push those numbers. I think if I did a little more of that I would be able to kill my current PRs. Tonight, I'll sleep tight knowing that I did 18 in a row today. Cheers

Warmup:
3 rounds of
50 seconds of Medicine Ball Squat Cleans
50 seconds of Cals

Short Circuit:
AMRAP in 3 minutes
Medicine ball squat clean thruster and Slam!

Workout:
2 rounds
Max Chinups
Round 1: 17
Round 2: 18

2 rounds
Max Pushups
Round 1: 22
Round 2: 10

Strength, Power, Skill:
6 rounds
Sumo Deadlift High Pull x 10 reps
I finished at 65lbs

I'm in Love

At first I thought it was obsession, then infatuation and now I realize, of course, it's love! What other than love would have me getting out of bed, shoving my contacts into my eyes, downing a cup of coffee and making a 20 minute drive all before the sun has shown up for the day? It's a love for a group of people, a love for a common goal, a love for pain and even some love for myself. The past six months at Crossfit Old Town have launched me into a wonderful, sweaty world of self-exploration.

I came to CFOT, not broken but a little askew. I needed something that I could be good at, something that would remind me that I like who I am and something that would make me feel like I belong. I want to reinforce that I wasn't unhappy, but I was in need of a change. The supportive atmosphere at Crossfit allowed me to get back in control of my life. Lifting absurd amounts of weight over my head reminded me that I can do the seemingly impossible, and persisting through extending periods of exertion showed me that I had incredible stamina. In short.. it gave me those warm butterfly feelings in my stomach.. (not to mention an achy feeling all over).

I am hoping that 2008 continues to bring love to my life.

Happy New Year!

LOVE,
Adrienne