Monday and Tuesday Workouts

Monday

Front Squat
Set 1: 5 Reps @ 80%
Set 2: 3 Reps @85%
Set 3: 1 Rep @ 90%
Set 4: 5 Reps @ 80-85%
Set 5: 3 Reps @ 90-95%
Set 6: 1 Rep @ 95-100% (Not max)

In Teams Of 2
10 Min AMRAP
5 Burpees
15 Double Unders/25 Singles

Results

Front Squat:

Set 1 @ 65
Set 2 @ 85
Set 3 @ 105
Set 4 @ 85
Set 5 @ 105
Set 6 @ 125

Team AMRAP: 16 rounds

The upside of pairing with someone who lifts more than you do is that they will encourage you to lift more. And the fact I can lift almost my body weight is pretty awesome. Still did mostly singles, and even those I hit myself with the rope. I need more height in my jumps, I suppose.

Tuesday

3 Rounds For Time
21 Wall Balls
14 Hand Stand Push Ups
7 Dead Lifts (275/185)

Results

5:37
Wall Ball @ 10
Pike Press
DL @ 135

The fact I finished this quickly probably means I should have gone heavier. For the ball, I should use a 12 or 14. Pike press I’m not sure if I was doing it correctly. DL I think I should have tried 155. I lifted 155 after the workout, and while it was tough, it was certainly doable. Next time.

One more workout and I’m done for the week!

Thursday Workout

3 Rounds For Time

5 Muscle Ups/10 Chest To Bar
10 Squat Cleans (135/95)
20 Box Jumps (24/20)

Results -

9:31

I guess the best way to describe this was that it wasn't too difficult. We did cover muscle ups, the different parts that make up the movement, but I did C2B for the workout. Green band. Squat cleans I only put 50 on the bar so that it was doable, but slightly challenging. I tried to do as much box jumps as I could, but they were mostly step ups.

Regardless I was an out of breath, sweaty mess at the end.

And I went for a ride after. Nuts, I tell you. But I need to log the miles for the fall rides.

Thursday Workout (Double Time!!)

Even though I had plenty of other things to do, I decided to get a double workout in.

You read that. Double workout. Back to back. Yes, I dun gon cray cray.

There's something that has to be said about the workout when your usual gym goers are noticeably absent. There was only five of us today. Was it the heat? Humidity? Too much sun?

Warm up:

PVC mobillity

Skill:

Tire flip

WOD

10 minutes at each station, with 2 minutes inbetween

Station #1 - max meters rowing (no stopping)

Station #2 - max height box jump OR max vertical jump

Station #3 - 5 minutes of max 100m farmer carries (45/25)
                   5 minutes of max 100m tire flips

Results:

Station #1 - 2125m
Station #2 - 29"
Station #3 - 25lb carries

The increasing box jump freaked me out a bit. I wasn't worried about my shins taking a beating, I was more concerned I would fall and break something. Like my neck.

The tire flip is pretty much lifting from the squat position but in forward motion. If it were a stationary down-up thing, my arms would be in hell. I guess they were tractor tires, the ones we used. No idea how much they weighed. And there was no 100m with that thing. My partner and I just flipped it in our spot. In the shade.

After that workout, I took a quick break before diving in and doing the testing WOD for the challenge. Friday is the last day to get them in and I'm not planning on working out tomorrow.

Testing WOD

Strength

20 minutes to do 3 rep max push press

For time (7 minute max)

21-15-9
Hang Power Clean
Lateral burpees over the bar
RX (95/65)
Scaled (65/35)

Results:

Push press @ 75

21-15-9 completed in 7:10

The downside to doing this workout when I did was that I was surround by so many coaches! At their suggestion I went with a lighter weight (35) since it is 45 push presses. But I felt pressured to go faster than comfortable. But that's the thing, right? To go outside of your comfort zone. But there's one thing to step outside of your comfort zone and another to feel like you're going to trip  over the bar and smash your face into the floor. I admit, I felt that a few times. But I got through it with what I can only imagine was a decent time.

I'm not sure when the next will be when they re-test this WOD. I'm not sure either about the food thing. I guess I'll just wing it.

Wednesday Workout, Ramblings, and the Status of my Culinary Education

There were three points I wanted to make this morning. I am pretty sure these were the three that I was thinking of. Not in the order listed above, here we go.

Ramblings

I'm at work. I'm still sick. Don't necessarily think I'm infectious, but I am achy and exhausted. Congested. Where is my bone broth?!? Er... stock. Bone broth is stock. Let's not get into that nonsense.

I am five days in with NO ADDED SUGAR. It's killing me. Okay, not really... but I think a little bit of sugar would make me not feel like nodding off as I sit here writing this. And I am emphasizing the added sugar part. Fruits have sugar. And that is apparently okay in this challenge. Just in moderation. That's what they say about bacon - in moderation.

I think they're nuts.

The small baked goods for tomorrow's Oneg are done. If you go to Congregation Gates of Heaven in Schenectady, tomorrow's potluck will have the following:

• Chocolate chip cookies
• Lemon Genets
• Butterscotch Cream Cheese Bars
• Banana Bars (with plenty of chocolate!)
• plus the sheet cake and challah

I wish I had a bigger kitchen to work in. Don't get me wrong, my kitchen is lovely and has more storage and counter space than previously. But it's still not enough. Oh well... make with what you have, amirite?

Wednesday Workout

Even though I was sick, I still made myself go to the gym. I was thinking it would help force out what ills and make things better. Oh, to dream!

Warm Up:

5 minute AMRAP
10 regular jumping jacks
10 seal jumping jacks
1 Turkish stand up

WOD:

In 15 minutes complete

40 weighted ring dips
10 rope climbs

In 25 minutes complete

1000m run
80 pistols
60 burpee box jumps
40 kettlebell taters (sort of like a compact Russian swing with a goblet squat)

Results:

I ended up doing regular ring dips, which my left elbow is not happy with. My hands are not happy about the rope climbs and they're still hurting from it. I can't do the true rope climb yet, but I start from the ground and pull myself up to standing position.

As for the other workout, I completed it with a couple of minutes to spare. My run was more of a slow jog, which is fine since it was an Endurance WOD. Did a modificed pistol, and thanks to that left elbow I had to modify my burpees. Kettlebell taters are kind of fun... I may do those at home.

Status of My Culinary Education

I've completed my last two labs for Cake Decorating and Food Prep I. I should do a proper write up about it. I have my written final for Cake Decorating next week, and the following night we cover sanitation in Food Prep, along with cleaning some part of the kitchen.

Whew. I made it through those two classes. I think I'll be getting an A in both, but who knows. I liked them, I would like to take more classes. I'm signed up for a class this summer, but I can't sign up for any fall classes. Why?

Because they are full.

Really? Arrrrrgh!

I don't think they do a waitlist at SCCC, because there was no mention of it when I tried to register. I wanted to take Commercial Baking I and American Pastry. Both are earlier in the week, from 5:30 - 9:50. Sure, I guess I can wait... but I would really like to take these classes with people I've been taking classes with. I'm upset, if you can't tell.

Here's the thing... do I really need to take these classes? There are plenty of self taught bakers out there - I could do the same thing. I have the basics. And there's always Youtube. It's cheaper and frees up my time.

Anyways, it's not as if I'm going for a culinary degree. I'm taking these classes because I enjoy them. I'm not trying to make a career out of this. Unless provoked... And I always feel like I'm going to be provoked.

But hmm. One of the classes, my professor is the same as my summer class. So I'll ask if I can be let in to the class. And there are always people who drop out. So I may have a chance. And I would really like that chance.

Because hello... pastry? I am so there.

A Clean Reset Challenge (AKA This Girl Has Gone Crazy) & Sunday Workout

So I may be a little too dramatic about it.

Today is the start of the Clean Eating Challenge at Collar City Crossfit. For the next six weeks I and my fellow crossfitters will be eating according to the paleo guidelines and evaluated on our results on certain exercises - push press, hang power clean, and burpees. Decreases in times gets you points in the strength part of the challenge. As for the nutrition side, meals that follow the guidelines get you zero points, cheat meals are 2. Alcohol (which is forbidden) is a point a drink. So if I really needed a beer in the next six weeks, I just have to rock one of the workouts. Sounds simple, yes?

There are no weigh-ins or picture taking, but I guess I could take one now and then again in six weeks. Body measurements were done, and here are my starting numbers:

Right Arm - 12 1/8 inches
Chest - 32 1/8 inches
Waist - 32 inches
Hips - 42 2/8 inches
Right Thigh - 25 4/8 inches

Bleh.

Eating wise, I've been doing alright today. Drinking seltzer and water, and for food it's just been veggies I'm trying to eat up before I shop for the week. I have copies of Practical Paleo and 21DSD which I can take recipes from. I may purchase another book, but who knows.

Onto today's workout

"Bower"

3 rounds for time

800m run
7 deadlifts @ 95
10 burpee jump ups
14 kettle bell thrusters (7 per arm) @ 10?
20 box jumps/step ups

Results - 32:12

Not too bad for my first hero wod. There was only one other girl doing the workout today so we ran together for the running part. More like jogs with intermittent walking sessions. The coach for this workout suggested I go a little lighter since it was my first one and it made all the difference. I readily admit I should have gone a little heavier on the DLs, but better to err on the lighter side of things. The thrusters weren't bad, but the size of the KB made it difficult to keep close to my body.