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Monthly Archives: October 2012

Hoping everyone and their loved ones on the east coast made it through the nasty hurricane unscathed.  I spent the last few days studying as much as possible, waiting for my power/internet to go out at any minute (it never did).  And worrying about Cape May…not sure how our house is right now but hoping for the best.

Like everyone else I’m sure, I was feeling major cabin fever today.  Since I was already in the suburbs with no city plans, I skipped my usual cf time slot and headed over to my high school for a quick and dirty (cold and rainy) workout.  The rubber track is a nice change of scenery for these ‘ol legs…I am still sore from last week!  Recovery just hasn’t happened 100% yet I suspect.

I never get sick of the motivational words that are posted around the field.  All three fuel a great life.

I was originally planning to do a long warm-up, then complete “Camac” on the CFCC travel workouts page.  When it started to pee freezing rain mid-way through my warmup, I went with a slightly shortened version which I will, appropriately, dub “Sandy.”

Warm-up:

  • 400m run
  • 100m of each the following: high knees, butt kicks, high skips
  • 25-50m of the following: toy soldier, over the fence-under the fence, duck walk

“Sandy”

4 Rounds for Time:

  • 200m run
  • 25 air squats

My time: 7:08 minutes

Cool-down:

  • 400m run
  • Lots of stretching

Fall air is in full force and I kind of love it.

My grandmom used to make these and they were the absolute best.  I haven’t recreated hers exactly, but these are pretty delicious if I do say so myself.  And who doesn’t love a good golumpki video?!  Uhhh, don’t answer that…

 

Polish “Golumpkis” (Stuffed Cabbage)

Serves 4-6

Ingredients:

  • 1 head cabbage
  • salt and pepper to taste
  • 2 bay leaves
  • 1, 14.5 oz. can diced tomatoes or tomato sauce
  • 1-2 cups free-range organic chicken broth
  • 1-2 cups filtered water
  • 1/2 onion, sliced
  • 2 tablespoons unfiltered organic apple cider vinegar
  • 1 teaspoon raw cane sugar

*as an alternative, you could use tomato soup (omit vinegar and sugar) if you are really in a pinch.

Filling for the rolls:

  • 1/4 cup pastured, unsalted butter
  • 2 tablespoons olive oil
  • 1/2 onion, diced
  • 4 cloves garlic, minced
  • 1 teaspoon black pepper
  • 1 teaspoon cumin
  • 1 teaspoon cinnamon
  • 1/4 teaspoon cayenne pepper
  • 1.5 pounds ground venison (or other ground red meat)
  • 2/3 cup dry white rice (I used basmati – do not use quick cooking rice)**
  • 1 teaspoon sea salt
  • handful fresh parsley, chopped
  • 2 tablespoons chopped almonds (optional)
  • 2 tablespoons chopped raisins (optional)

Directions:

1. Heat oven to 350°F.  Bring a large pot of water to boil.  Core the end of the cabbage (but keep it as a whole head) and boil for about 10 minutes, or until leaves are soft and begin falling off.  Remove from water, drain and let cool.

2. Saute butter and olive oil on medium-low heat.  Add 1/2 diced onion and garlic and cook about 5 minutes.  Turn off heat, add additional filling spices, mix and let cool.

3. In a large bowl, combine butter, onion and spices mixture with the ground venison, rice and rest of the filling ingredients.

4. Line a dutch oven (or baking dish) with the large, outer leaves (de-rib them).  Split filling into about 8 equal balls and roll into cabbage leaves.  I de-rib those as well.

5. Place rolls on flat layer of cabbage, cover with the remaining 1/2 raw onion and bay leaves, then cover with an additional layer of cabbage leaves and sprinkle of sea salt and pepper.  Add tomatoes, broth, water, apple cider vinegar and sugar.

6. Cover and cook in oven for about 1.5 hours, then let sit an additional 30 minutes outside of the oven, still covered.

**To make 100% paleo, omit the rice.

the total movie is up!

Wednesday 10/24

MOBILITYThe Kettlebell Armbar (EVERYONE begins unweighted first!), then spend a few minutes practicing.

STRENGTH: Overhead Squat, complete 5 sets of 5.

  • worked up to 45 lb max for 5…these actually started feeling better as I went up in weight – hadn’t worked on OH squats ever until this day.

METABOLIC CONDITIONING:

With a partner, AMRAP in 5 minutes: Partner 1 ascends the stairs (back stairs only) 2 times and then completes 15 air squats. During this time, Partner 2 rests.  As soon as Partner 1 is finished, Partner 2 moves on to the same.  Partner 1 rests until Partner 2 returns, and so on and so forth until 5 minutes is up. *This is a SPRINT!  Make sure you keep it that way!  Your score is your total number of rounds.  An unfinished round does not count.

  • 7 rounds

Thursday 10/25

DYNAMIC WARM-UP: Spend about 30 seconds with each for 3 Rounds: Ring Rows, Ring Balance (those who need bands should use them), Wrist Stretches.
SKILL WORK: Hang Power Clean
EOMOM: For 14 minutes complete 3 reps of the Hang Power Clean.  Begin at half of your clean max and move up as you do with the front squat: 50%, 60%, 70%, 75%, 80%, and 85%.  You may not move higher than 85%.  If you fail at any weight you may not try it again, you must back down to your previous percentage.  You may back down whenever you’d like or repeat any sets you’d like.  The Coach reserves the right to back you down for form’s sake at any time… so keep it pretty, people!
  • worked up to 63 lbs
METABOLIC CONDITIONING:
Using 75% of your highest hang power clean set for today, complete:
AMRAP in 10 minutes: 3 Hang Power Cleans, 3 Ring Dips, 6 Hang Power Cleans, 6 Ring Dips, 9 Hang Power Cleans, 9 Ring Dips… 12, 15, 18, 21, etc.
  • skipped this WOD because my trap on my (previously good side) and knee both hurt like hell

Friday 10/26

I finally called mercy today.

Wow, the new cycle is totally kicking my ass.  Everything is sore.  I am sticking it out until Friday no matter what, but I won’t lie, I’m looking forward to a full weekend of down time.  More BCAA’s have been ordered and I am trying to get sufficient sleep to recover.

On a side note…just read the deadlift post and kept nodding my head, seeing as I PR’d a 1RM deadlift on sunday…yes, my CNS hurts, too  : P

“2) “Time under load”: This is probably the most important factor here. I mentioned loading the CNS above and recovering from maximal loading. John Wellbourn has been quoted as saying that it takes the body 10 days (TEN DAYS) to fully recover from a true 1-RM deadlift. The fact is this: we can stimulate a similar (if not greater) response in Force, Work and Power and do so with less damage to the CNS.”

Monday 10/22

DYNAMIC WARM-UP: GHD Sit-up Practice, for 10 minutes.  Do 5-10 reps at a time – try to be slow, controlled, and strong while doing each rep.  If you are a waiting for a GHD, Duck Walk, and Squat to Stand.

  • These are pretty cool and definitely felt them/still feeling them today haha.

SKILL WORK: Practice the dumbbell thruster (two dumbbells, one in each hand).

  • 20 lb dumbbells

METABOLIC CONDITIONING: AMRAP in 20 minutes: Dumbbell Thrusters, 7 reps – (pick and record your load), Chest-to-Bar Pull-ups, 7 reps – (may be kipped but do NOT scale range of motion!), Burpee Box Jumps, 7 reps – (24/20 – full extension on the box is required)

  • 20 lb dumbbells, average band for pull-ups
  • Completed 7 full rounds + missed an extra round by 1 burpee (gah!)

Tuesday 10/23

DYNAMIC WARM-UP: AMRAP in 3 minutes after practicing each movement: the Windmill (kettlebell or dumbbell), 3 reps each side.  Crab Walking, about 20 feet.  Duck Walking, about 20 feet.

Every OTHER Minute On the Minute: For 14 minutes: Pause Front Squat, 3 reps, with a “1-MISSISSIPPI” Pause in the bottom of every rep.  Begin at 50% and move to 60%, 70%, 75% and if you can, up from there in 5% increments.  If you fail a set, you may not move up and you may not repeat – you must move back to the previous percentage.

  • 3 x 65 lbs, 3 x 75 lbs, 3 x 80 lbs, 3 x 85 lbs, 3 x 90 lbs, 3 x 95 lbs, 3 x 100 lbs
  • 100 felt sooooo heavy to me.  Knee was mad sore I think that contributed to how hard these felt.

SKILL WORK: Ab Wheel Roll-Out

METABOLIC CONDITIONING: Complete 3, 3-minute rounds with 1 minute of rest in between rounds of: Ab Wheel Rollout, 10 reps.  Russian Kettlebell Swing (go heavy here, 2/1.5), 10 reps.  Must complete full set in order for the reps/rounds to count (gah this was rough because I kept missing extra rounds by a hair).

  • 12 kg kettlebell (26.5 lbs)
  • light band for ab wheel roll-out
  • Completed 6 rounds (plus the stuff that didn’t count, but I’m counting it in my head, ha)

Yesterday was crossfit total day and marked the end of my first official cycle at CFCC.  In just over 2 months since joining, I have felt a significant improvement in my strength but wasn’t sure just how much I could max.  Well, the total showed me what I am truly capable of for sure.  Here are my maxes from the day – I couldn’t be happier with them!

Deadlift 225 lbs — I am officially a switch-grip convert!!

+ Back squat 176 lbs

+ Strict press 65.2 lbs

TOTAL = 466.2

Me and my girls after deadlift domination!

 

Quite possibly the best part of the day was that everyone totaled in halloween attire!  Flashdanceme.

More pics to come when the album (and video) is posted : )

 

Every day is a new beginning. Treat it that way. Stay away from what might have been, and look at what can be.

That quote pretty much sums up my attitude after this past month.  I definitely did not complete every single goal I set for myself during the CFCCBCCC but, looking back on my list, I did pretty damn well!

√ Eliminating added sugar
√ Stashing away ALL OF THE chocolate
√ Not buying snacky (albeit paleo-friendly) foods out of a bag
√ Experimenting with new paleo recipes and bone broths (I have never tried making broth, blasphemy!)
√ Trying…… at least 1 organ meat.  LIVERRRRR!!! I cooked it with bacon but I am still not a fan…
√ Improve all of my maxes for fundamental lifts and specifically focus on achieving 130% of my 1RM back squat with perfect form (KNEES OUT!).  This will be ~155 lbs.  I backsquatted 163 lbs just last week and can’t wait for the total on Sunday…
√ Get faster.  I am definitely a faster runner these days…and jumping, too…I can string double unders now!
Lean out about 5 lbs or so.   (-3 lbs)
Eliminating dairy.  BIGGEST FAIL of all. whoopsies.

List accomplishments aside, I feel pretty amazing.  By far, the biggest changes were in my mental state.  After strictly cutting out wheat, legumes and grains with the exception of (minimal) white rice, I now know for sure I am a brain fog sufferer.  My energy, sleep, and clarity of thought has improved drastically…I have literally been asked how I am ‘so awake’.  Good sign, right?  I have also suffered from bouts of weird sleeping patterns in the past, especially getting to sleep initially.  I now fall asleep within minutes of hitting my pillow.  I will confess, there were times I ate ice cream, drank wine and had a (half of a) beer…but not too many.  I went a little crazyface off the bandwagon this past weekend and then felt like complete shit until yesterday.  Not shocking!  Now I am officially back at it and looking forward to seeing even more progress not just in crossfit, but all aspects of life.

What can be, today, is a 36 inch box jump!

One year ago, I was a month out of knee surgery and didn’t think I’d ever be able to jump rope again, let alone reach these kinds of heights.  You are always stronger than you think.

Moved this weekend.  I have no idea how I accumulated so much junk OR how I managed to get it all out.  But I did.  Glad I have been lifting heavy things…

I have mixed emotions about leaving my old apartment behind.  I will definitely miss my neighborhood and all of my awesome friends in the ‘hood most!

Still haven’t made it to a weekend crossfit session, but I am sticking to my M-F schedule which is a feat in and of itself.  Training check-in:

Friday 10/12

STRENGTH: Back Squat, up to a peak of 2.

  • worked up to 135 lbs x 2

METABOLIC CONDITIONING:

For time: 30 Muscle-ups.

*If you don’t have a muscle-up you may scale this to: 10 Rounds for time of: 3 tough strict pull-ups (these should be doable as a triple in your first set but may be broken up as you go along), 3 tough ring dips. If you weight your pull-ups, attempt to use the same weight on the ring dip.

  • modified with pullups and ring dips (mini band for both)
  • time: 6:27 mins (including my 11th round because I started kipping during the 3rd round, oops!)

Monday 10/15

ACTIVATION: Splitting the group up into two teams, yoke walks.  Try as much weight as you can, and when it gets too heavy for one on a team, try walking together. – 15

  • worked up to 315 lbs

STRENGTH: Back Squat, Work up to 85% of your best back squat and then complete: 5 Singles at that weight, every other minute for 10 minutes.

  • worked up to 163 lbs x 1 (PR)

Tuesday 10/16

STRENGTH: Bench Press: For about 20 minutes, work up to a peak set of 1 in small groups.

  • worked up to 90 lbs x 1 (PR)

METABOLIC CONDITIONING: AMRAP in 8 minutes:

Shoulder the Sandbag (alternate left and right – 70/120), 10 reps

Slapping Push-ups, 10/5 reps (Men, 10 reps – Women, 5 reps)

  • used 60-lb sandbag and mini band for slapping pushups
  • did 3 full sandbag rounds + 2 pushups.  sandbags were really rough…I started with 70lbs, picked it up 3 times and had to drop to 60.  They owned me!

In other news, this is officially the last day of the CFCCBCCC.  I ended mine Friday and the weekend was a downward spiral of non-BCCC foods.  Needless to say, I felt like shit.  Monday I was back on the bandwagon, though.  We are having a celebratory gathering tonight and I am bringing pumpkin caramel bars a la Paleo in PDX, that is if nobody eats them out of the school fridge.  I will do a full recap on my overall BCCC experience now that I can relax a bit (had an exam this morning).

Currently fueled by:

Lattes = my biggest BCCC faileo.    : )