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fitness

Long time no chat.  Seems to be the trend lately but alas, I am alive!  School has been nonstop exams on quizzes on labs on……BONKERS since we started back up in January, but I have come to expect that at this point.  I am officially 3/4 of the way through my first year of podiatric medical school and have no clue where that time went.  It does feel pretty good to say that I didn’t, in fact, say f*ck it after first semester and return to working for THEMAN in a dreary cubicle. ; )  I’m glad I stuck it out because I am liking school more…we are getting into the good stuff, aka actual foot dissection and clinical skills.  I can fix you now (+6.25 more years) of edjoomacation.

2 weeks before my spring break, I decided I needed to get out of Philadelphia for a few days and my trusty friend Gina was down for a Seattle party.  While Seattle wasn’t nearly as sunny as it was the weekend before my arrival, I was expecting clouds and appreciated what they had to offer.  Sometimes a quick hike in nature is all you need to find yourself again, don’t ya think?

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The air is so clean.  Philly, you smell.

I have been to Seattle a number of times before, so this trip was less about the touristy spots and more about good food, drink and a bit of nature.  We went to two noteworthy restaurants which I LOVED.  Canlis (they filmed an episode of Top Chef here) and The Whale Wins, which is likely the only Seattle restaurant that has humans in it past the grand olde hour of 10pm.  This city is VERY SLEEPY mid-week, what with all the fog and clouds…

At Canlis, I did eat gluten and confirmed for the 1000th time that it hates me.  But it was worth it in the moment.

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This is the foie gras (smoked torchon with beets, chamomile, chocolate and an oatmeal foam).  Okay let me just say, foie, chocolate beet and oatmeal foam MIGHT just compare to a hot night of passion…

Everything was amazing but I’m pretty sure this was my favorite dish.  We also tried the Steak Tartare with Wagyu tenderloin, Pork Belly, Dungeness Crab Cake, King Salmon and Soufflé, Apple Pie macaroons and house-made truffles for dessert. 

This decadent meal was followed by a needle-in-haystack search for a night cap at Linda’s Tavern.  Hipster meets college student meets who is awake at 12p on a Tuesday night crowd.  I enjoyed the fact that they had Crispin cider and of course, the people-watching.

The Wale Wins, WINS. 

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House Pickled Veggies, Caviar D’Aubergine (roasted cauliflower, pine nuts, thyme & lemon peel) – OUT OF THIS WORLD even though it looks like vomit.  Mushrooms in cream heaven, and Whole Roasted Snake River Trout with roasted lemons & walnut sauce.  I have trout fished in the Snake River…little known paleofeetfact.  Everything was amazing and I was able to enjoy it despite my major stomachache from the previous night’s gluten fest (only a few bites of bread with the foie gras). 

I also tried two fitness classes while I was in town – flybarre and Flywheel at the South Lake Union studio.  They were fun and different, but I will stick to Crossfit haha…my chronic cardio is a thing of the past.  I did learn that Crossfit translates pretty well to this form of cycling, as my “power numbers” were on the higher spectrum compared to the rest of the class – they post them on a screen for everyone to see.  They actually just opened one of these in Philly!

The best trips are the ones you book last-minute…and can I pleaz haz more spring break, complete with tree-hugging?

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Monday, January 21

  • Front squat
    • 75lb x 5
    • 95/105/115/120/120/120/120/120 x 3
  • Conditioning: Tabata TTB/pistols
    • Tabata toes to bar – 26 reps
    • Tabata pistols – 46 reps (used light band)

Tuesday, January 22

  • Strict Press
    • 63lb x 2
  • Conditioning: 6, 1-minute rounds (30 sec each) of Dumbbell Press (20, then 15), Double unders
    • 143 reps

Wednesday, January 23

  • Deadlift
    • worked up to 205lb x 2 (2 rep PR)

Thursday, January 24

  • Power clean
    • 93lb x 1 (PR)
  • Conditioning: Partner WOD: 3 push press, 6 hang power clean, 9 box jumps (53lb bar, forward-facing box jumps)
    • 12 rounds + 2 box jumps

Friday, January 25 – REST

Saturday, January 26 – REST

Sunday, January 27 – REST

Monday, January 28

  • Front squat
    • 143lb x 1 (PR?)
  • Conditioning: for time, Row 1k, 25 single leg squats on each leg (light band sl squats)
    • 9:12 min total
    • 3:52.5 min 1k row (PR) —> yes yes yes this is pretty much all I cared about haha

Tuesday,  January 29

  • Pull-up
    • pronated grip; mini band + 5lb
  • Push press
    • 98lb (PR)
  • AMRAP 5 minutes double unders then Tabata burpees
    • 82 reps double unders (slasher day…could not string them ATT ALL.  READ: WTF)
    • 47 reps burpees

Wednesday, January 30

  • Deadlift
    • 243 lb x 1 (PR)
  • Conditioning: Fran (53lb bar, light band)
    • 7:38 minutes
    • First 21 thrusters unbroken, first 12 pull-ups kipped & unbroken (this is HUGE progress for me)

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PR paleofeet.

Thursday, January 31 – REST

Friday, February 1 – REST

Saturday, February 2 – REST

I need lots of rest, apparently!

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The importance of play in perfect display.

Happy weekend.

My body still hates me buttttttttttttttttttt whatever.  What doesn’t kill you makes you stronger, right?  Both knees have been bugging out and shoulder/neck still not 100%. I thought for sure I’d be feeling good by today.  If 5 straight days of rest and light workouts doesn’t work I don’t think there’s much I can do except show up and modify everything from here on out.  So there’s that.  Knee doc appointment is coming up and I am very curious what he has to say about my formerly good knee-turned-bad.  Glad my coaches are understanding.  They all dual as life therapists,  bless them.

Despite all that, I had a pretty damn good weekend, including fabulous philadelphia weather and some spur of the moment live band karaoke for The Abbaye’s 10th anniversary.  Yes, the grandma got OUT.  I even sang AND enjoyed it, shockingly.  Even though I consider myself a social person (and yet antisocial at the same time…nvm), I have a fear of singing in front of people other than my nearest and dearest.  But not last night!  Who am I, where is my former self?

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Training dump from what I recorded in my phone the last couple of weeks –

Thursday, December 27th

  • For 20 minutes, front squat x2 – start at 50% and move up.
    • 115lbs
  • Conditioning: 3 rounds for time: row 250m, dumbbell push press (20lbs) 15 reps, ring rows 15 reps
    • 12:52 mins *RX

 

Wednesday, January 2nd

  • 15 minutes to work to peak set of 2 weighted pull-ups (pronated grip)
    • light band + 10lb
  • Conditioning: 15 thrusters, 20 CTB, 10 thrusters, 15 CTB, 5 thrusters, 10 CTB (63lb bar, light+mini band)
    • 9:59 mins

 

Thursday, January 3rd

  • Skin the cat practice
  • 12 min AMRAP (strict TTB, light band pistols)
    • 4 rounds + 5 pistols

AHHHHH, ripped my first callous this day.  Only took 5 months and you’re darn straight I documented it.  3 more followed in the path of palm destruction womp.

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Friday, January 4th

  • False grip muscle up practice
  • Conditioning: 3 round for time of deadlift (50% max) 20 reps, single arm overhead squat (20lb db, 103lb deadlift)
    • 6:20 minutes

 

Saturday, January 5th REST

Sunday, January 6th  REST

Monday, January 7th  REST

Tuesday, January 8th REST

Wednesday, January 9th  REST

 

Thursday, January 10th

  • Power clean, up to peak of 2
    • forget/I remember it was shitty
  • 21-15-9 reps of: thrusters, box jumps (45lb thrusters, 24 inch box)
    • 7:22 minutes
  • Endurance rowing
    • 10×30 sec on, 2 minutes off – record total distance
    • 1537 meters

 

Friday, January 11th

  • 3 sets of 10 reps back squat
    • 125lbs
  • Skipped conditioning bc of shoulder

 

Saturday, January 12th REST

 

Sunday, January 13th

– Croga

 

Monday, January 14th

  • Pistols – worked to mini band
  • Pause front squat – work to 80% max.
    • 75/95/115/120/120/120/120 lbs
  • Tabata push-ups, followed by 2 min AMRAP SL squats
    • 34 pushups (knees), 30 pistols (light band)

 

Tuesday, January 15th

  • Push press – peak of 3.
    • 73 lbs then failed 83 and tweaked my trap AGAIN )(@#&%*#)%@ own fault.
  • 100 double unders for time; 7 barbell jump squats EMOM (35lb barbell)
    • 4:58 mins

 

Wednesday, January 16th

  • Deadlift – peak of 3.
    • 178lbs
  • 3 rounds deadlift at 85-90% of peak.
    • 153lbs
  • 3 rounds of 1 minute per movement for MAX total reps: wallball (14lb), American KB swings (12kg), kipping pull-ups (mini, then light band kip).
    • 109 reps

 

Thursday, January 17th REST

Friday, January 18th REST

 

Saturday, January 19th

  • 5 mile run/walk with stella

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HERRO’ stell.

Sunday, January 20th

  • “Jack” – Complete as many rounds as possible in 20 minutes of: 115/75 pound Push press, 10 reps, 10 KB Swings, 1.5/1 pood, 10 Box jumps, 24/20 inch box
  • 35lb (modified to strict press instead of push press for shoulder), 12kg KB (American swings)
    • 9 rounds + 10 box jumps (started with box jumps first movement)

Why do we fail?  We fail because we are unprepared.  Whether that be mentally, physically or just plain sh*t happens.

Why do we succeed?  We learn from our failures, grow from them, become better prepared for the next hiccup.  Life throws you a lot.  Just gotta roll with.

“A high station in life is earned by the gallantry with which appalling experiences are survived with grace.” ~ Tennessee Williams.

(Nabbed from this) <—- read this if you haven’t.

I had a bit of a rough week.  Last Sunday I woke up with one of those ohman-can’tmovemyheadsidetoside-fuckkkkkkkkkkkkk musclepull/nervepinch things.  Well it lasted a full week.  So what did I do?  I iced, heated, biofreezed, stretched, lax balled, slept, NSAIDed.  Oh yes, COMPLAINED.  A lot.  I hate when I do that  but sometimes I can’t help myself.  No crossfit for 5 days.  2 days of half-assed crossfit.  I was annoyed because it was technically still syllabus week for our new semester…ya know, those 5, blissful, calm-ish days before the storm when I wanted to do two-a-days like a muffuk’n football player during pre-season?  Yep, didn’t happen.

But I had lots of time to think about how I should be spending my days, these days.  I actually enjoyed my bone lab on Friday.  I [finally] booted facebook to the curb (don’t miss it – yet).  Spent Friday night relaxing, yesterday studying.  Went for a jog with Stella.  And don’t ya know, today I finally woke up feeling somewhat normal woo!  Caught 12p croga, Varga-brunched with my best ladies, studied my foot.  No really, my foot:

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Stella wants to eat my foot.

I meal planned.  Food shopped.  Cooked.  Meal prepped.  Planned my school week.  Planned my workouts.  What a virgo-inspired Sunday.

I think I also kinda sorta motivated myself to BCCC round 2…as the smarterish, plannerish, totes good willpower version of my former BCCC self.  I mean I really want a pull-up.  And no more bad joint days outnumbering good ones.

I will decide for certain…tomorrow!

Who is BCCC’ing?  Should I?

 

 

 

 

 

Saturday 12/8

Fight Gone Bad – 226 reps RX

Monday 12/10

STRENGTH: Back Squat – work up to 85-90% with a Coach and then attempt 5 sets of 2 between 85-90% every other minute on the minute.

143 lbs

CONDITIONING: With a partner, use your “Fran” weight and complete 30 seconds on/off for 7 minutes of thrusters.  If you cannot share your bar just rest during the 30 seconds off – otherwise, your partner should be using the bar when you are not.

45 lb – 68 reps combined

Tuesday 12/11

STRENGTH: High Hang to Hang Snatch, 15-20 minutes of Skill Work (Coached!)

35 lb

CONDITIONING: In groups of 3: Overhead Squat (75/53), Rest, Burpees – 12 reps. Rotate through each station stadium-style.  Your score is your number of Overhead Squats!

Could barely OH squat 53 this day…had to drop down to 45 then 35…total mental block due to school stress…

Friday 12/14

STRENGTH: With a coach, work up to 80% for 2 reps of your best press.  Then, complete 5 x 2 every other minute on the minute with anywhere from 80-90% of your max.

63 lb

CONDITIONING: 4 x 500m Row – Record your time and your average stroke rate for EVERY interval – WRITE NEATLY or risk the WRATH of Danny.  Try to rest as long as it takes you to row – if you’re sharing, just wait for your partner to get off the erg, get right back on, and go.

Don’t remember…

Saturday 12/15

Rittenhouse Run!  Our team dominated #1 baby!  Was nice to get out and play with some new faces 🙂  Stella came, too!  One thing I love about crossfit is that it’s dog-friendly.

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Monday 12/17

STRENGTH: Back Squat, up to a peak of 1.

170 lb – not my personal best but pretty close (176 lb)

CROSSFIT SECTIONALS GAMES WOD 12.6 WOMENincludes Masters Women up to 54 years old – Complete as many reps as possible in 7 minutes following the rep scheme below: 65 pound Thruster, 3 reps 3 Chest to bar Pull-ups 65 pound Thruster, 6 reps 6 Chest to bar Pull-ups 65 pound Thruster, 9 reps 9 Chest to bar Pull-ups 65 pound Thruster, 12 reps 12 Chest to bar Pull-ups 65 pound Thruster, 15 reps 15 Chest to bar Pull-ups

Completed full round of 15 – used 55lb bar and light band for pull-ups

ENDURANCE ROWING – forget!

Tuesday 12/18

STRENGTH: High Hang to Hang Snatch, 15-20 minutes of Skill Work (Coached!)

45 lb

CONDITIONING:

“Jeremy” 21-15-9 reps of: Overhead Squat (75/53), Burpees

Used 45lb bar –

Wednesday 12/19

STRENGTH: A slightly different complex: Split Jerk x 1!

98 lb PR

CONDITIONING: 7 Rounds for time of: Push Press (95/65), 7 reps. Burpees, 7 reps.

7:57 min – used 55lb bar

ENDURANCE ROWING – 3 1k’s for time/pace (4:30.5/4:22.9/4:17.3)

Thursday 12/20

Run 1 mile for time – 7:05 min and a PR since knee surgery!!! – previous post-surgery mile was 7:09 mins back at the end of September

Friday 12/21

STRENGTH, A: In 12 minutes, making your own jumps, work up to a peak set of 1 for the pull-up (pronated grip).

Mini band

STRENGTH, B: With a coach, work up to a peak of 1 for the press.

68 lb

CONDITIONING: Tabata Row – 8 rounds of 20 seconds on, 10 seconds off.  That is an all-out effort.  Good baseline scores are +900m for women, +1000m for men.

860m

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Yesterday, I was signed up for a double – the WOD followed by endurance rowing.  My knees were both feeling really sore.  I fell on my good knee doing a handstand the previous day and was generally creaky in my surgery knee.  I did not walk into the gym expecting a stellar performance from myself and I was perfectly okay with that.  But I showed up.  90% of the battle.

Instead of going balls to the wall cray, I made real-time goals for myself.  In the metcon, it was don’t put the bar down once you pick it up for push presses (CHECK).  In rowing, Ave told me to stay under 2:10 pace for my final 1k (CHECK).  Both of those were totally doable, but if I hadn’t set them specifically from the start, I’m pretty sure I wouldn’t have reached either one.  Mini goals are cool like that.

Channeling the mind is the most precious skill of all.

Want to know how fun podiatry school is?  M-F days go like this: study, class, study, crossfit, study, sleep, repeat.  If I take one night off, I feel behind.

I know there are people out there who throw out statements along the lines of “if you treat med school like a 9-5 job, you will always feel prepared and have some free time.”  That may be true for some, but I am fairly certain these are not people who were business majors in undergrad.  Now that I am almost done my first semester, I can say for a fact that being a non-science major, even having completed a post-bac pre-med program bla bla bla, puts you at a significant disadvantage.  I am seeing literally 95% of this material for the first time and the pace is nothing like undergrad.  Even graduate school at an ivy league university, while working full-time AND doing my post-bac courses, seemed more manageable.

I am staying well rested and refuse to skip any [too many] CF sessions.  Everything else in my life is completely on hold.  Finals are next week and it’s not going to be an easy ride but I’m ready to get them over with and see what happens in the new year…bring on 2013!!

This week, I challenge you all to take the Optimist’s Creed.  It was shared with me via some awesome chicks and I absolutely love it, and need it, right now.  Just reading it puts me at ease and makes me smile.  I wrote it on the quote board so that means it is LEGIT.

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Promise Yourself

To be so strong that nothing can disturb your peace of mind.

To talk health, happiness, and prosperity to every person you meet.

To make all your friends feel that there is something worthwhile in them.

To look at the sunny side of everything and make your optimism come true.

To think only of the best, to work only for the best and to expect only the best.

To be just as enthusiastic about the success of others as you are about your own.

To forget the mistakes of the past and press on to the greater achievements of the future.

To wear a cheerful expression at all times and give a smile to every living creature you meet.

To give so much time to improving yourself that you have no time to criticize others.

To be too large for worry, too noble for anger, too strong for fear, and too happy to permit the presence of trouble.

To think well of yourself and to proclaim this fact to the world, not in loud word, but in great deeds.

To live in the faith that the whole world is on your side, so long as you are true to the best that is in you.

~The Optimist’s Creed by Christian D. Larson

 

Training…

Monday 11/26

STRENGTH: Back Squat, up to a peak set of 3. Then, take 90-95% of your peak set and with no less than 2 minutes of rest in between sets – complete 3 more sets of 3.

143lb

METABOLIC CONDITIONING: 21-15-9 reps of: Barbell Sumo Deadlift High Pull (75/53), Front Squat, Bent Over Row, Push Press

53lb *rx – completed up to 4 of 9 Barbell Sumo Deadlift High Pulls

Tuesday 11/27 – REST

Wednesday 11/28

STRENGTH: Work up to a peak set of 2 Push Presses, 2 Split Jerks (from the rack).

63lb

METABOLIC CONDITIONING: With Dumbbells, pick your load and complete: 30 Manmakers for time.

20lb dumbbells – completed 20 reps man makers w/strict pushups in 9 mins (had to leave early for anatomy labbbbbb)

Thursday 11/29

SKILL WORK: Single Leg Deadlift (use dumbbells or kettlebells but practice holding a weight in both arms).

53lbs

METABOLIC CONDITIONING: “Barbossa” 3 Rounds for time of: 40 Steps of a Walking Lunge, 10 Single Leg Deadlifts (one leg), 10 Single Leg Deadlifts (other leg), 600m Run

15:06 mins

Friday 11/30

STRENGTH ENDURANCE: “Lynne with Rings” – 5 Rounds for Max Reps of each: Ring Dips, Pull-ups (Strict – any grip)

10/7, 11/7, 11/5, 8/6, 7/4 – light band for both

CONDITIONING: 3 Rounds for time of: 250m Row, 25 Double Unders

didn’t look at the clock = #clockfail

Saturday 12/1 – REST

Sunday 12/2

METABOLIC CONDITIONING/BENCHMARK GIRLS: “Jackie” Complete for time: Row 1000m, 50 reps Thrusters (45# for men and women as rx’d), Pull-ups, 30 reps.

used 45lb *rx and average band for pull-ups – finished in 13:05 min

Monday 12/3

STRENGTH: Back Squat, work up to a double at 80%, then complete 6 sets of 2 every other minute on the minute between 80-90%.  If you fail you MUST go back down in weight.

143lb

CONDITIONING: 

Every minute on the minute for 8 minutes: Front Squat (use 55-65% of your best front squat), 5 reps.  Then, AMRAP double unders in the remaining time of each minute.

used 63lb for front squats and completed 187 double unders.  YEAH!  paid for that one the next day…

Tuesday 12/4

STRENGTH: High Hang to Hang Snatch, 15-20 minutes of practice with a Coach.

35lb

CONDITIONING: 7 Rounds for time of: 7 reps American Kettlebell Swings (2/1.5), 7 reps Box Jumps (30/24)

used 16kg kettlebell – 5:38 min

Wednesday 12/5

STRENGTH: Work up to a peak set of 2 Push Presses, 2 Split Jerks (from the rack).

78lb

CONDITIONING: Take 70% of your peak and use it to complete: 50 Barbell Thrusters for time.

43lb (thought it was 50% peak ooooops) – 3:51 min

Thursday 12/6

SKILL WORK: Hang Power Clean

55lb

CONDITIONING: “Roxanne”: AMRAP in 20 minutes of: 600m Run, Hang Power Clean (95/65) – 10 reps, Single Leg Squat – 10 reps each leg

used 55lb and stool + rig for the SL squats – completed 3 full rounds + 4th Run

Friday 12/7

STRENGTH: Work up to a peak set of 3 for the Press. After each set perform 3 pull-ups (pronate grip), you should end up working up in pull-ups as you do presses but your pull-ups should remain very far away from failure.  Record both loads and if you have time, attempt to get at least 8 sets of 3 presses in (including warm-ups).

60lb, used light band for pull-ups

CONDITIONING: 3 Rounds for time of: 150M Row – with straight arms extended the entire time, 15 Rower Facing Burpees

7:05 min…this workout was deceptively difficult.  I get the point of them but man, straight arm rowing is WEIRD.