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Life is one giant study session currently.  I am glad my classmates are fun because otherwise I’d be going bat.shit.cray.   We have a huge exam on Wednesday and I can’t wait to get it over with…I’m not feeling stressed but absolutely hating studying.  Still haven’t come to terms with the amount of time spent cooped up at my desk that is necessary for success.  I think the stress has disappeared because I’ve finally mastered my time management skills…3 months in…took long enough!

I don’t care what anyone else says, taking time for play is essential in med school…my play is crossfit.  I am much less sore this week than last and to (cross fingers) maintain this, I’ve been taking my time and focusing on form versus speed.  I also made it to my first Saturday session this past weekend.  I want to begin making a habit of this and try some new classes now that I’m not a newb!

Monday 11/5

EMOM for 10 minutes: Complete a set of 3 weighted supinated grip pull-ups.  Pick a load to attempt to complete for all 10 sets.  If you must move up or down feel free to do so.  The Coach (of course) reserves the right to move you up or down in weight for any missed range of motion or slow reps.  These pull-ups should not be anywhere near impossible, but should not be easy either.

Used a light band for all.

METABOLIC CONDITIONING:

“Erin”

5 Rounds for time of:

  • Split Clean (40/20 – men at CFCC will be rx’d at 45lbs.), 15 reps.
  • Pull-ups, 21 Reps

*You must come to full extension after splitting for the clean (feet together and standing with your hip full open is your final position before placing the bells down).  *Be sure to alternate legs (it’s not 30 split cleans total, it’s 15 reps TOTAL).

I used 20lb dumbbells and an average band for the pull-ups.  Finished in 19:25.  My wrists kept getting all funked up and I definitely had claw-hand going on by the end of this workout.

Saturday 11/3

METABOLIC CONDITIONING: 

2 Rounds for time:

  • Overhead Squat (75/45), 40 reps.
  • American Kettlebell Swing (1.5/1), 40 reps.
  • Pull-ups (may be kipped), 40 reps.
  • Double Unders, 40 reps.

Really just wanted to get in and have a good sweat sesh while working on my squat form.  Used 35 lbs for OH squats, 12kg for AKS, average band for pullups and did strict double unders…did 1 full round plus 40 OH squats, 40 AKS, 25 DU’s (skipped the second round of pull-ups to not aggravate my shoulders).  Finished in a little less than 25 mins.  OH squats are feeling much less awkward lately!

Friday 11/2

METABOLIC CONDITIONING:

“Death by Thrusters” (completed as prescribed at 135/95 but scale where needed)

In the first minute, complete 1 Thruster, in the second 2, in the third 3, in the fourth, 4, etc.  If you can’t complete the allotted number of thrusters within a certain minute do as many as you can – your score will be how many you were able to complete (say, 12 Thrusters plus how many of 13 you were able to do).  *Once you have completed your thrusters you are required to stay doing 5 thrusters on the minute until the last member of the class has finished.

Used 45lbs for thrusters and got up to 8 plus 6.

Thursday 11/1

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 2 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%, 85%, and 90%.  You may not move higher than 90%.  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 70 lbs.

METABOLIC CONDITIONING:

Using 50% of your best deadlift complete: 21-15-9 reps of:

  • Deadlift
  • Handstand Push-ups

*If you don’t have hspu you may use a push-up or you may use a dumbbell press.  If you are using a dumbbell press you are looking to scale to something you can do confidently for at least 5 reps.

Used 115 lbs for deadlifts and regular pushups with light band.  Finished in 5:08 minutes.

one of my deadlift attempts at fall 2012 CFCC total! Yes, I do have pants on! (80’s costume!)

Wednesday 10/31

STRENGTH: Overhead Squat, up to a peak set of 3 with the guidance of a Coach.

Worked up to 55lbs before we ran out of time.

METABOLIC CONDITIONING:

AMRAP in 9 minutes of:

  • 1 minute of DB Squat Clean and Push Press (45/20) -Dumbbells must tap floor in the bottom of the movement and end in full extension over the head at the top of the movement.
  • 1 minute of Toes to Bar
  • 1 minute of rest.

*Your score is your total number of reps.

Round 1-15, Round 2-14, Round 3-15 = 44 total.  At least I am consistent!  I can only do a few TTB’s before I start failing ha.

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.

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.    : )

Butternuts galore right about now.  Time for soup.  Since I am a busy student, I need quickie dishes like this to get me through the week.  This one is literally a throw everything in and let simmer type of gig.

hi, I scream “fall”.

Paleo Butternut Squash Soup

Makes about 6 cups, depending on size of squash

Ingredients:

  • 1 butternut squash, peeled and cubed
  • 3 cups reduced-sodium free range chicken broth (I like Pacific brand)
  • 1/2 teaspoon ground cinnamon
  • 1/4 teaspoon ground nutmeg
  • 1/4 teaspoon onion powder
  • 1/4 teaspoon sea salt
  • 1/4 teaspoon ground black pepper
  • 1/2 – 1 cup full-fat coconut milk
  • 1 tablespoon organic virgin coconut oil

Directions:

  • Put everything into a dutch oven (or pot, whatever) except the coconut milk, give it a stir, cover and bring to a boil.  Reduce heat and simmer, covered on low heat for about 1 hour.  The butternut will be very soft, if not, cook longer.
  • Let cool a bit then add coconut milk.
  • Using an immersion (or regular) blender, blend until contents are smooth.  At this point, you can adjust seasonings if need-be.

I love to top mine with roasted pepitas (pumpkin seeds) or shaved coconut for some crunch.

CFCCBCCC Days 19-21

Yeah lofty goal of posting daily.  I am proud to say that despite a terrible, verybad, no good week at school, I made it to a crossfit session every day and gave it my all.  I ate full paleo except the lattes and pastured cow 5-year aged cheddar from my CSA.  SO GOOD.  I love cheese.  I also drank a few sips from drinks on thursday (all of my classmates/school went out to celebrate end of exams) but this was mainly just to be nice.  My nightcap was a giant glass of water.  I am soooo glad this past week is over.

Workouts:

10/4/12

SELF-MYOFASCIAL RELEASE: Lax Ball Shoulders, 5 minutes.

EMOM: A set of 3 pull-ups on the minute every other minute for 14 minutes (so, 7 total sets and 21 pull-ups).

  • Worked up to light band + 5lbs.  Had to drop back to just light band on the last 2 sets.  Was using mini band plus weight the week before…my caption from 2 weeks ago: I got up to a pullup with mini band and 5 lb weight added (PR).  I was so close to the 7.5 lb added and tried it twice but couldn’t quite get my chin up there.  I feel like I am making major strides with pullup strength.  So yep, I definitely had some setbacks after having to take last thursday off.  Crazy how much progress (or backsteppin’) you can have in a matter of days.  The good thing is that it goes BOTH ways : )

EMOM: Strict Press, every other minute for 14 minutes – so, 7 sets and 21 total reps.  If you can easily clean what you press, this will be from the floor.  At the start of every interval you will complete 3 reps.

  • Begin at 50% of your best press.  So, if my best press is 100lbs., I will begin with a set at 50lbs.  Move from there to 60% – in the current example, this would be 60lbs.  If 60% is still fast, continue to 70%, which is where things should begin to feel a little more difficult.  In this case, 70% would be 70lbs. If 70% is fast, move to 75%.  If 75% is completely doable, move to 80%, and then 85%.  If 85% is fine move to 90% but move NO higher than this.
  • Worked up to a 60lb strict press.  Very happy with this and finished pain-free (this is basically what messed up my back last week).  I have never strictly pressed 60lbs so it’s also a PR.

METABOLIC CONDITIONING: AMRAP in 10 minutes: Pull-ups (kipping is fine!).  Every time you come off the bar you must complete a 150m run.

  • Did 50 pullups with the average band.  Had to run about 4 times?  or 5?  Can’t remember.
  • I ran to crossfit this night too…1.30 miles in 11:04 mins (8:31 min/mile pace which includes waiting for stoplights, etc.)

10/5/12

SELF-MYOFASCIAL RELEASE: Foam Roll as needed, 3 minutes. Lax Ball Hip Flexors and Quads, 2 minutes each side.

MOVEMENT PREP: THE BIG HIP WARM-UP: Take 30ft. and complete as pass of the following: 2 High Knee Passes, 2 Butt Kick Passes, 1 90/90 to Chest Pulls, 1 Toy Soldier, 1 Over the Fence/Under the Fence, 1 Duck Walk Pass, 1 Inchworm Pass, 2 High Skip Passes

STRENGTH: Back Squat, up to a peak of 3.

  • Worked up to 128 lbs x 3.  I probably could have pushed it to 133 lbs, but stayed at 128 because I was signed up for a squatting session followed by gymnastics with Sammy the next morning.  I woke up on Saturday with a sore knee and actually started driving to class then late cancelled and decided to rest it…sorry sammy!

METABOLIC CONDITIONING:

For time:

Box Jumps (30/24), 15 reps.

Ring Push-ups, 15 reps.

Box Jumps, 12 reps.

Ring Push-ups, 12 reps.

Box Jumps, 9 reps.

Ring Push-ups, 9 reps.

Box Jumps, 6 reps.

Ring Push-ups, 6 reps.

  • Did the ring pushups on knees with a mini band and RX 24″ box.  Time 4:52 mins.

CFCCBCCC Day 18

Eats:

Breakfast – probiotic, allergy pill, coffee with splash heavy cream (running to class)
Lunch – carne asada, romaine, avocado, beets, onion, homemade cilantro dressing
Snack – 16 oz whole milk latte while studying in Reading Terminal


Dinner – baby spinach salad (with broccoli, mushrooms, balsamic and olive oil), venison bolognese, roasted red bliss potatoes with coconut oil and sea salt

  

Workout:

SELF-MYOFASCIAL RELEASE: Lax Ball Glutes, Lower Leg, Feet, 5 minutes.

DYNAMIC WARM-UP: For about a minute, cat camel… then if you are first to the row, row 300m – if you are not rowing then complete hip swings and leg swings.  If you are first to the row – get off the erg and complete hip swings and leg swings until everyone is through with rowing.

ACTIVATION: Broad Jump, 5 attempts at a peak.

  • 89.5 inches **PR

STRENGTH: Deadlift – BASED entirely on your Broad Jump, and will be for the REST of the cycle until PEAK WEEK.

  • If you jump ANYWHERE ABOVE your best Broad Jump – you will complete 6-8 singles at 90% of your best Deadlift (of course, lesson the percentage with any loss of speed right at 90%).
  • I was above my best Broad Jump (previous was 89 inches) so I worked up to 90% of my max (183 lbs) and did 8 singles.

METABOLIC CONDITIONING:  1k Row, Time Trial.

  • 4:01 minutes **PR

Physically, I felt strong but mentally, weak.  I am not gonna sugarcoat, I was having a rough day by the time I walked into cfcc.  My friend (thanks T!) came in just as I was about to call it a day and bag class.  She gave me some life insight, put everything into perspective and I was able to pull myself together and kick some ass.  It’s nice to know that people really do care…just one of the many things I love about my new gym.

My best friend posted this tonight.

True.