This July has been ridiculous. As in unusually cool temperatures nearly the entire month. It puts me in such a happy mood when I can walk outside and not be drenched in sweat in 5 seconds. I fear what August will bring, but I don’t think anything beats last summer (especially when I brought the heat wave to NYC).
Anyway, after CrossFit, I decided to hit up the free yoga in the park. I am not a seasoned yogi or anywhere close, but it would be silly of me to turn down an hour of stretching in this perfect weather. I just positioned myself toward the back so nobody would notice how absolutely inflexible I am.
Once I begin my new position at the Y, I really won’t have any excuse to avoid yoga and swimming since it will be right under my feet. Literally. I need to start doing these things NOW. My body says so.
More to report later, but paleo ice cream consumption and homework takes priority. G’night!
I was waiting for this :)
I cut back immensely on my workouts last week. I usually do something between 5-6 strength sessions, 6-7 metcons, and 2-3 runs/biking each week. Last week I only did 3 strength sessions/metcons, and walked for a couple of days. Despite cutting back crazily on exercise, I didn’t feel any better. If anything, I felt somewhat worse and more anxious/restless. So this week, I welcomed my workouts back in with open arms, scaling where I needed to and doing tons of mobility.
As frustrating as it is to have sleep issues, I’m trying not to stress to much about it and make it worse. I work 45+ hours a week, and take 18 hours of classes right now, and I’m getting ready to take on a second job. That’s a pretty big possibility of what’s causing a considerable amount of stress mentally, even if I’m unaware of it. Just because I don’t feel stressed out, doesn’t mean I’m not. Fortunately, I only have two weeks until I graduate, and that will be a huge burden off my shoulders. And while the second job may mean I’ll be working more, I’ll get to work less at my current job which will be amazing. Just trying to find the balance.
And in my relentless search of trying to pick the causes of the insomnia, I came across some research about how lack of enough calcium in the body can affect rest. As an interesting correlation, I don’t eat dairy. At all. I think I’ve had maybe a tablespoon of butter in the past month. It’s unintentional and I just don’t care for it much or buy it often. But last night, I was house/dog sitting and didn’t have many dinner options except for the hunk of sharp cheddar sitting in the fridge. Cue, dinner, and cue the best night of sleep I’ve had in months. I was dead to the world for 9 hours. If cheese if what cures me (though I doubt it), then bring it on.
I decided I’m going to make one post of all of my week’s workouts, mostly so I can easily keep a weekly ‘journal’ and also so that I don’t bore you to death with crossfit recaps on the daily. So here’s what went down last week:
Monday, July 21
- Back squat 5x3 @ 88% = #150
- WOD: “Click” 15 wall balls (#14 to 10ft target), 15 box jump overs (20”), 400m run buyout = 11:29, RX+
We did this WOD back in January — I bested my time by 56 seconds. This WOD may not look terrible, but it’s a burner. Also, I’m not sure if I was fatigued from the back squats or just kept slipping on my sweat, but I missed the box TWICE, which is kind of terrifying. I haven’t done that in a while. Luckily, no shin skin was harmed.
Tuesday, July 22
- Shoulder Press 5x3 @ 88% = #67
- WOD: 750m row, 30 toes to bar, 30 HSPU (sub #25 L-sit dumbbell presses), 30 toes to bar, 750m row = 14:23
Wednesday, July 23
- Muscle-up progressions
- WOD: AMRAP in 20 minutes of 5 power cleans (#95), 7 bar over burpees, 9 ring-dips (between box dips) = 8 rounds
My Coaches got this sweet muscle up contraption waist band thing that takes off half of your body weight so you can learn to do strict muscle ups properly. They want us to learn strict before kipping, and this will definitely help us to do it. I’m nowhere near a muscle up yet, but it doesn’t mean I can’t practice it!
Thursday, July 24
- Front Squat – Find 1 rep max = #160 (PR!)
- WOD: CrossFit Games Workout 12.5 AMRAP in 7 minutes of: 3 thrusters (#65), 3 chest-to-bar pull-ups (sub regular pull-ups), increasing by 3 reps each set = 56 reps
WOO Front Squat PR! I can’t remember the last time we maxed out on FS, and I think I probably missed that day. My old old FS max was something like #125. My 2 rep max was #145 last week. I wasn’t sure if it was reasonable, but #160 was my goal, and is now my new PR!
Friday, July 25
- Deadlift 5-5-5-5-5 Find 5 Rep Max = #190 (PR!)
- WOD: “Money Maker” AMRAP in 10 minutes of: 20 KB swings (#35), 20 alternating lunges w/plate OH (#25) = 5 rounds, RX
Alright guys, I’m super stoked about this one. Deadlift has been my weakest lift since I can remember. My old 1 rep max from May was #185. We set out to find our 5 rep max, in which I managed to bang out #190 for 5 reps! BOOM. Coming for you, 200’s.
Saturday, July 26
- Build up to a heavy OH squat = #100
- WOD: 3 RFT of 25 OH squats (65), 15 burpees to plate (45) = 12:22 RX
Watching the games has had me giddy to work on Overhead Squats so I was excited to see this on tap for yesterday. The key to OH squats for me is really exaggerating active shoulders and pushing the shoulder blades up, while keeping my elbows turned out. I ran out of time, but bet I could’ve hit #110 or so. Also, that WOD was hell. Something about jumping to a plate makes a burpee a million times harder. And 75 OH squats is no joke.
I’m headed to mobility and open gym now to work on some weaknesses and make them my strengths! Happy working out!
Sorry not sorry for the douchey photo above. I have so many thoughts creeping in and out of my head these days so this post might just be a little brain-vomity.
I skipped all WODs last week except for Friday. I did continue to do strength and accessory work, though. I felt really good during the WOD on Friday. It was full of heavy push presses, 200m sprints, and dumbbell snatches. My strength also felt really good last week. I won’t recap everything, but after taking some intensity out of the good, I think I realized how important it was to take a break every now and then. I don’t have to hit it 100% every single day. Rather, I actually really enjoyed focusing on my back squats or my power cleans or my snatches.
As for yesterday, it was rainy outside, laundry and homework called, and I slept terribly on Friday night so I was a useless sloth and spent the day between my parents and my house, knocking medial chores things off my to-do list. I decided that the sleep aid my Dr. prescribed for me isn’t helping me, and after taking it for nearly a month with no results, I see no point of being on it. So, last night I did not take it, and took one melatonin instead, and SLEPT FOR 9 GLORIOUS HOURS. My mom made the comment that maybe I’m stressing out over not being able to sleep, which could be keeping me from sleeping (der), and so I took that to heart and just tried to relax. Shooting for a repeat of that tonight.
I’m also switching some things around in the ol’ diet, and after some fabulous advice from one of my faves that I admire dearly, I feel better after only a few days. Looking forward to seeing how I feel after a week and then maybe I’ll splurge some details.
See, word-vomit everywhere.
I headed to open gym this afternoon. I don’t know if it was the cup of coffee + pre-workout, or if I just finally am reaping the benefits of a solid night of sleep, but I felt GREAT in there today. I decided to pull some deadlifts and do some gymnastics work. I hit my deadlift 1 rep max for 5 reps, climbed the rope (note to self: bring some damn socks), work on pull-ups and kipping toes-to-bar, and spent some time upside down.
Solid Sunday so far, I do say.
Ok, so that sounds really lame and CLEARLY I would much prefer getting excited over a trip somewhere, but now is the time for adulting and saving money and relaxing.
So, tumblr, what should I do? What should I blog about? What the hell am I going to do for the next 9 days with a break from work and exercise (we’ll pretend that part is mostly true)? Let’s chat, because I finally have some time!