Moving Forward

2015 ended on a high note in my fitness life (finally reached a huge goal of mine to back squat my body weight), but it was very sour and looking bleak on a more personal level. I am taking the appropriate steps to change and that and I’m remaining positive that this year will be better than the last and I’m looking forward to acquiring new tools to make this year better. Always growing and always learning makes you a better person. I’m a firm believer that we should always strive to better our personality and if it’s not a priority of yours, I strongly believe we wouldn’t have much in common.

As such, I made it a priority to get a workout in today and, after discussing it with my other half, I was cleared to make it to the 0600 class this morning. Yesterday was stressful at work and I felt like I was putting out fires all day, but it all comes with the territory of being a charge nurse. I did my best and came home feeling accomplished. Exhausted, but accomplished! I think it is slowly becoming apparent that my fitness is important to me as my co-workers are blurting out comments to me. I had 3 that made me laugh a lot because they were as random and out-of-the-blue as they come.  When I told a co-worker I was going on break, she asked: “Will you be back squatting your bodyweight in the break room?” Then, another (female) co-worker blurted out that “Your ass is tight!” clarifying shortly afterwards that I looked lean and fit and a third co-worked noted how I “Eat healthy all the time”. Preach by example, don’t impose your beliefs on people and answer questions is my way to make people understand that it’s all about hard work and dedication, but the rewards make it worth it by the ten-folds! I came home bone tired, my sciatic was acting up and I was ready for a long night of uninterrupted sleep.

My night was uninterrupted, but didn’t feel long enough with a 0500 alarm! I was happy to be back with my OG crew (the 0600!) and to be surrounded with people who share a passion for hard work. Here are the shenanigans we got up to today:

 

Skill: Deadlift 4-8-12-16 E2:30

I’ve been having a hard time concentrating lately. I read the WOD at night, elaborate a game plan and then, somehow, in the morning, I forget about my plan or can’t focus enough and can’t count plates properly. I was meaning to start the DL at 135# and take off 10# with each set, but instead, here’s what I did:

145#x4

125#x8

105#x12

85#x16

Meh! Can’t win them all. I was also wondering why I was struggling so hard to hang onto the bar on my 1st set and then realized I wasn’t using my mixed grip, like I normally am when DL heavy! See what I mean?!? Can’t focus to save my life!

Not my legs, in case you were wondering! Lol!

Mixed grip demo. Not my legs, in case you were wondering! Lol!

I did manage to hang on to the bar for all my rounds without having to drop it, so I was pretty happy with that!

WOD: Bingo Bango

I could have scaled this the same way I normally do, with banded pull-ups, but I decided to go a little harder. I had talked to Coach Caleb last week about my pull-ups and he suggested doing some building up with this little gem:

It’s more of a strict pull-up drill, but it really recruits the appropriate muscles needed for a pull-up and I was ready to put in the work today. I set-up my bar on the rig and we put a 70#KB in front of my feet so that I wouldn’t slide forward as the reps increased and I was set to go.  I wrote my rep scheme on a small whiteboard and I had written up to 10 pull-ups, thinking I would probably make it to the round of 7. Much to my surprise, I completed the 9th round for an AMRAP of 135. I was really conscious of my BJ and made a strong effort to not become sloppy for my reps. I was pretty happy with the work I put in today and came home to were proudly my new muscle shirt, gifted by the Nanny. She gets me so well and had given me this shirt that says: “Muscles and Mascara” on it.

My muscle shirt! <3 it!

My muscle shirt!

 

BeZU, flexing like a beast with Mama!

BeZU, flexing like a beast with Mama!

Having people who think like you, support and encourage you in your crazy adventures make the world of a difference and I was happy I got to see reconnect with my bunch of fit people this morning. These people are a source of inspiration on a daily basis and I consider myself lucky to have like-minded people in my life who provide friendship, love and support when it is needed! I am lucky to have a bunch of them in my life!

 

One Of Those Weeks

This week has been one of those weeks. You know the ones: Your workouts couldn’t have gone any better, you train hard, eat clean-ish, get some rest, spend quality time with the kiddos and make the most of it. Today is my last day off before going back to work tomorrow and I have yet another lovely day planned. Coffee with a friend all while letting the girls running in the water fountain at Uptown. Then, getting some groceries and stuff at Walmart, finishing up laundry and preparing for work tomorrow.

Already, I feel accomplished. This morning was Oly lifting class and I was mentally prepared for Clean & Jerk testing week. We kept the same pattern as we did for the Snatch last week and I was struggling a bit more with the rep scheme, but it went really well in the end. Here’s what we had to do:

  • 3x@75%
  • 3x@80%
  • 2x@85%
  • 2x@90%
  • 1x@95%
  • 1x@100%

Since my 1RM for the C&J is 80#, below are the weights I worked with:

Photo 2015-05-21, 6 16 15 AM

I had to modify some of the weights (either rounding up or down), but it worked well. The numbers on the right are just time cues for me to start my reps at. On my 1st set at 70#, Coach Caleb came by and told me I was doing a weird jerking motion from the ground up. I needed to slow my pull from the shin to the knee in order to work that kink out. I did and managed to do all my rounds, up to 80#.

Coach Caleb told me to switch and put 25# plates on my bar, but I knew that would psych me out, so I kept the 15# and added 2×10# on each side for my test. We had 3 attempts for a 1RM and I went for 85# on my 1st attempt and nailed it. I was so excited that I dropped the bar before bringing my feet back under my shoulders. Oops! I asked Coach Caleb if he wanted me to repeat it and he said to just increase my weight on the bar.

I obliged him and went up to 90#. I was starting to fatigue and coming out of the squat was hard. I managed to do it, I jerked it (and didn’t forget about my feet) and dropped that bar to the floor! Yes! 10# PR! Apparently, I do a little nod before I throw the bar down. I guess that’s my way of acknowledging that I destroyed this weight, now I will drop it like a fly! BAM!

I then tried to go for 95#.

1st attempt: Tracey recorded my attempts. When I reviewed the video, I saw that I could totally pull it high enough, but I wasn’t committing to dropping under the bar. Sounds familiar since I struggle with the same issue on my Snatch.

2nd attempt: Same thing happened here. Pulled high enough, didn’t drop. I had a chat with myself, trying to convince me that the worst I could do would be drop on my bum, so, just commit to it already!

3rd attempt: After reviewing the video, Coach Caleb noticed I hesitated a fraction of a second on the pull before dropping into the squat. I did drop though, but I fell down, since I wasn’t fast enough. Still! I was super happy I had committed to dropping since that’s a big issue for me.

Failed 95#, but I'm gunning for triple digits!

Failed 95#, but I’m gunning for triple digits!

Like I said, I may have failed at 95#, but I’m hoping to get into the triple digits this year! The perfect end to a perfect week of training. I love how supportive my Crossfit peeps are and how encouraging they are. I may not be at my ideal fitness / weight / appearance, but I feel strong as heck and I’m proud of my achievements this week. Not too shabby for someone who can only attend class 2x/week on a normal basis!