Sunday, April 20, 2014

PR + Brunch

Yesterday was another really fantastic day. I woke up super early, ate a yummy breakfast, and started laundry all before walking to the gym. I was nervous going in; we were testing deadlifts and I really wanted a PR. I could taste it (tastes like sweet potatoes). My warmups felt pretty solid. Once I got to the 1's, I pulled 165# and it felt great. I threw 10# on there, to match my current 1RM. I was able to lift that with relative ease, so I threw about 10# on the bar. Thoughts while lifting: "I can do this. I can do this. I'm going to do this. I'm.... doing this!" Finally PRed my deadlift, and I'm so happy about it. I tried 195# and 190#, but just couldn't get that bar to come off the ground. Next time!

Today I hosted a brunch and it was so glorious to drink bellinis and gossip. After the girls left, I did some serious yard work. I do not recommend it after deadlifts, nope. While raking, one of my neighbors came over to introduce himself. How we hadn't crossed paths before is such a mystery to me considering he lives literally right next door. He was so friendly! Naturally, upon meeting me he asked me where my southern accent was. If I had a dollar...

Academically speaking, this weekend was a bust. Did I do any of the school work I needed to? No. But it was a much needed, relaxing weekend*.



(*minus the scrapes from yard work and bruises from deadlifts)

Thursday, April 17, 2014

"If it feels good...

... you ain't doin' it right!" says one of Alabama's coaches. However, I don't think that applies in my case.
Last Saturday I was doing some hip mobility, and after I got up and squatted, it felt like there was a pinched nerve in my hip. I couldn't finish my sets of squats. Well, it's Thursday, and the pain still persists. Of course I'm stubborn so I'm working out in spite of the pain. That being said, I hit a 3RM PR on presses at 5# higher than my old 1RM, so...

In other news, I'm about ready to bottle my kombucha! It's such a creepy thing...
Heeeeey reflection


Food
Pre-WOD: Sweet potato rounds + almond butter and About Time whey
Post-WOD: (actually this was more like mid-WOD) banana + sunbutter and About Time whey
Breakfast: Rutabaga noodles (spiralized), brussels sprout leaves, bacon, and eggs
Lunch: Shredded chicken and bacon on kale with a cherry bbq + tahini dressing (weird but awesome)
Snack I: Guacamole + plantain chips
Snack II: Dehydrated almond + date bites
Dinner: Paleo sloppy joes, sweet potato, and roasted broccoli

Workout:
4x10 Front squats @ 50%
5-5-3-3-3-... Strict Press (find a 3RM)

Front squats hurt. This pain in my left hip is so annoying. It feels like the muscles are so tight and fused together.
Strict press was so awesome! I hit 65# (my old 1RM) and decided to go up to 67#. Sometimes those small increments give you the confidence you need. When I hit that no problem, I decided to go up to 70#. Right before attempting that weight, I scarfed down a banana and sunbutter, and I am 100% convinced that was the key to my success. I tried 72# for three but failed. Hey, failure is how you know you truly found a max.
After my PR my trainer had a very smug look on his face and basically said, "I told you so." (In reference to my eating more.

Thursday, April 10, 2014

Barbells, biking, and buch

Sometimes the sun comes out!
It seems the warm weather is finally hear to stay (I hope!), so I decided to pull my bike out of storage. It is crazy how a simple contraption with two wheels can immediately improve my mood; all negative feelings dissipated during my bike ride. The only bad thing was biking after front squats... I was waddling for about an hour after I got to campus...

Serious yums are going to happen

When I got home I arrived to an awesome package from Erica chock full of EPIC, Nakd, and Greens+ bars. Cannot. Wait. To. Try!
Riding on this good mood high, I FINALLY started brewing the kombucha I purchased way too long ago. I crave it daily, so it's about time I start making my own.

Let's talk about food and workouts!

Workout:
4x10 Front squats @ 50%
3x
8 Push press
15 Push ups
5 Hang power cleans

Front squats were at 65# and felt okay, all things considered. Push presses and HPCs were at 55#, and as I told my trainer mid-workout, things escalated quickly! Utter arm death!

Rainbow chard is the prettiest of chards

Food
Pre-WOD: SFH whey, 1/2 sweet potato + coconut butter
Post-WOD: About Time protein, banana, chocolate coconut milk*
Breakfast: 2 eggs, rainbow chard, Applegate chicken sausage, and blueberries
Post-breakfast snack (shut up): Dark chocolate square with sunbutter
Lunch: Chicken mole + kamut berries
Dinner: Ground beef, carrot fritters, rainbow chard, mashed cauliflower, and marinara

* A woman from the gym brought me some chocolate covered peanut butter balls, so those were in the mix, too. Holy yum

Tuesday, April 8, 2014

Deload Week

It's deloading week at the gym! Wahoo! It probably couldn't be better timing because this past week has been stress.ful. I've given two guest lectures, a conference talk, as well as regular school activities like paper presentations and teaching.
The conference I went to today was on public health, yet they had pasta salad and bread galore. So glad I packed a back-up.

Workout:
5x10 Backsquats @ 50%
5x5 RDL
4x10 Ring dips

The backsquats were nice. I'm getting really familiar with that lean feeling and working on correcting it.
RDLs felt better than they normally do. 110#!

Food:
Pre-WOD: About Time, 1/2 sweet potato + coconut butter
Post-WOD: About Time, banana, coconut milk
Breakfast: 1/2 sweet potato, rainbow chard, 2 eggs, Applegate chicken sausage
Lunch: Grilled chicken breast + Perfect Bar
Dinner: Roast, carrot fritters, roasted broccoli

This morning I stepped on the scale and it read 117. WHAT?! Exciting.

Saturday, April 5, 2014

Dialing Down

Something I've known for a while is that I have a crooked squat. My left hip drops farther down than my right. There's a physical therapist who works out in the class before me, so my trainer pulled him aside on Thursday to check it out. Apparently I have a bit of a balance problem (duh) and because of that, one leg is stronger than the other. I lean to one side when I squat, especially as the load increases. The PT recommended that I do a lot of one-legged deadlifts, pistols, etc. as well as decreasing load and increasing reps on my squat days so I can work on correcting the lean. This means I won't be maxing out next week, so I'm kind of bummed. Oh well. Stronger in the long run, yeah?

Let's talk about what I ate today!

Breakfast: Polish sausage, brussels sprout leaves, 2 eggs, banana + almond butter
Pre-WOD: About Time Strawberry Whey, 1 small sweet potato + Kerrygold
Post-WOD: About Time Chocolate Peanut Butter Whey, waxy maize, chocolate coconut milk
Lunch: Smokey roast, brussels sprouts, broccoli, sweet potato + Kerrygold
Snack: Way too much almond+walnut+brazil nut butter and way too many dates
Dinner: Meatball soup from the freezer

I'm still getting used to the sheer quantity of food I'm consuming. My macros are not what I'm used to... Sidebar: Every time I go too long without a snack, I go overboard. Anyone else?

Workout:
4x1 Deadlifts @ 95%
1x20 Backsquats
50 Evil ab wheels
50 K2E

Deadlifts felt amazing for being 95% (166.5). I'm feeling super great about those. Backsquats were significantly lighter than last week so I could really focus on my hips. After the first set, I noticed that my left hip was really tight, did some mobility, and OMG it was like I was a new woman.

Wednesday, April 2, 2014

Spring = Salad

Spring is in the air and salad is on the brain. This morning I was staring into my kitchen trying to figure out what I could bring for lunch. The kale + spinach medley in my fridge was staring back at me. I decided to throw together a quick dressing of balsamic vinegar, dijon mustard, olive oil, and S+P. (So good!) Though the main components of the salad were shredded chicken and avocado, the highlight was definitely the dressing. YUM!
Totally packing it again tomorrow.

Goodbye, Open 2014!

Last Friday night everyone got together for one last hurrah, 14.5. Due to time constrains and, well, the fact that most of the people in the gym are weightlifters and not CrossFitters, there was a 15 minute cap on the workout. Having never done Fran Rx, I was a little nervous going into it, but thankful for the cap because at least I knew I wouldn't be left doing the workout into the wee hours of the night. In the 15 minutes, I got 90 reps, and I'm pretty damn proud of myself. Over half way is okay with me. Everyone was so supportive, I really couldn't have repped out those last few thrusters without them.
Probably the best part of 14.5 was the feast that occurred afterwards. A big group of us went out for burgers afterwards, and I had one of the best burgers (elk!) and sweet potato waffles fries ever. (Or maybe it was because I was so worn out?)

The following day's workout involved heavy deadlifts which have seriously never felt better. The 2x20 backsquats at ~63% however... ouch! Sunday was a lot of waddling and not a lot of walking.

I hope everyone had a fantastic Open season! See you at Regionals! (Just kidding)
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