Closest girl, leaning waaaaay too far back on the row. You lose a lot of power this way. Technique is your friend on the erg, you can’t just smash it cos it will smash you. Once you get your stroke right it will feel so so good, I promise!
(Source: thrustr)
Strength day today. While I do two specific strength sessions a week, I do the normal programming the rest of the time, so it was good to try and max out a lift for the first time in a while, and today was jerks!
Warmed up with split jerk lunges, broad jumps and runs, technique drills, then;
3-3-3 push press not maxing, but to warm up 34,35,40
1-1-1-1-1-1-1 jerks, I did split. 40, 45, 50 ,55, 60, 65, 70(f)
the 65 felt really good, nice and easy, so I jumped to the 70, in hindsight I should have been more sensible and gone for the 2.5kg increase. I also psyched myself out a bit, and when I start thinking I don’t lift as well, but I a, getting better at tuning out and just doing it. 5kg pr anyways! I’ll take it, I was aiming for anything above 60. felt a little rushed this am, as we only have 5 racks, so we cleaned up until 45kg and then worked in on a rack. Got to work with one of my faves, she always pushes me week, ad I love it!
Finished up with some pull ups, strict presses and some squats ans sprits with a 6 year old on my back! Her mum does the 7am session and I stay for 15 mins to play with her, she loves me throwing her around, and she loves making me run and squat with her on my shoulders. I look at it as good conditioning!
So.
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This.
(Source: girlyoubetterwakeup)
Yep, running high, I did a wod with running, 800’s, and enjoyed it! Coach said last night it wasn’t that exciting, just a bit of running, sit ups and push ups… What he meant was…
3rft
800m run
50 sit ups
25 push ups.
A nice longish burner. I got it done in 20:19, and the runs felt damn good. Got the first one out in 3:53 which I was pretty happy with, I’ll have to see how that compares to my previous times, but I didn’t go all out, and I ran in to do sit ups grinning. Second run was also good, I actually passed someone for the first time ever, I think this is both an improvement in my running and mental, as I usually give up a little once I get passed… Last run hurt, I got passed, but tried to keep up, couldn’t, but I pushed it on the last 100m to get back in and catch the dude that passed me, which I did! Sit ups were all unbroken, push ups sucked, but it’s something I’m working on. Felt amazing when I was done.
Cashed out with a nice easy 400m row at 19 stroke rate and 1:55 pace, focus on form, just to flush the legs. Jumped on the freezing cold pull up bar and banged out three, but arms were gassed. and a nice long stretch and chat.
Now to shower and get some work done so I can get to yoga and have the rest of the day off. Doc gave me stress leave, but I need to finish up some things and still go to meetings, so I am doing 6 hour days. I still love what I do, but the environment is toxic for me, and I need to take care of my mental health as well. Contemplating a change in career… Just need to get through the next week and then I will have a few solid days off… Wod at 9:30am, go out for coffees…. Mumma can’t wait, hopefully I don’t have a complete mental breakdown before then. 7 days…
Dog and barbell, he was watching our last sets of deads.
Was a drag to get myself to the box this arvo, had a pretty shitty day at work and napped in the arvo, but I’m glad I did, I have come home in a much better mood. We have our little crew going, that do strength each week, it’s nice as we have settled into a pretty good group and crank the ac/dc when lifting haha, there was mention of tshirts, which would be wicked.
Warmup - 10 mins of prowler relay with 7 of us, boys weight as I am the only girl in the class! Really gassed me, could feel it in my quads something wicked, note to self, do a few prowler runs each week! I do love it though.
Lifting; Wendler cycle 2, 3/3/3
Deadlift: 3x85, 3x95, 4x105. Felt heavy tonight, and I could feel myself rounding, so I stopped at 4, in a bit of a slump with my deads feeling well heavy over the last week, but got it done.
Press: 3x32.5, 3x35, 3x37.5. Couldn’t get out any more than 3 on the last set, hello failure! this is cool as its pretty close to my max…
Wod - 3x2min amraps with 1min rest In between
Squat cleans - 16
Thrusters - 18
Squat clean to thruster - 12
We chose our own weights, I almost did 40, but when some of the boys chose it I decided to go to 35kg. Good decision. This hurt. It looked alright, I knew it would hurt, but I didn’t know how much! Thrusters were the easiest!
Fridays wod
10,9,8…1
Overhead squats
Burpees
100m sprint.
14:25 rx’d
This one was a little killer. I was keen as to do it rx’d, and super glad to be only 30 secs behind the only other girl who did it as rx’d, she is also one of our awesome coaches. I do love me sme overhead squats!!!
Oh and guys I DID SOME PULL UPS!!! Got out 9, including 4 in a row. Kipping, but I’m still working my stricts, fuck yeah!
Did it. Not rx. Damn pull ups be my weakness (well gymnastics in general).
6:03 30kg, but with orange, then yellow and orange bands. first set of thrusters I smashed through, pretty well, pull ups ehhhh, second set of thrusters was the worst, but hey isn’t that the way? Broke into 3 sets, pull ups were better, I learned to push through, last set of thrusters was 4,4,1, without dropping the bar, then pull ups unbroken. Happy that I pushed through my pull up threshold, while I’m still using bands I realized I can do more than I think I can. There was some serious wind sucking going on! Cannot wait to rx the shit outta it! Gassed mostly,in the backs of my arms..?! Strange.
Then I had to hit my wendler lifts, not ideal, but I missed a session and had to get it done. I just stared a new cycle.
Deadlift 5 x 80, 5 x 90, 5 x 100, couldn’t get out any more than 5, I was gassed, hammies were literally screaming.
Press 5 x 27.5, 5 x 32.5, 5 x 37.5, again only had enough in me to hit the 5, but I’ll take it!
Not my best lifting, but alright considering I had just done Fran!
Now I need to motor as I am running late for work, but I know Mel was dying to know how it went haha! Plus I needed a little sit down before I even consider trying to get out of my sports bra/shower, gassed armsssss!
For Mel, and Katy… And tess!!! As asks aren’t long enough/I can’t format it like I want!
Mel, to crumb the chicken all I did was whisk up and egg, coat the chicken and then dip in desiccated coconut. Too easy. Though when you cook, use a lid as it burns really easily, so containing the heat cooks it without burning. Watch it closely, it’s a sneaky little thing!
Katy, salad recipe…
Mixed salad stuffs (I use chinese cabbage, purple cabbage, julienned carrot and cucumber etc, but whatever takes your fancy. I find the cabbage and heartier veggies good to carry the dressing and super filling! But we are going into winter. Also you can buy it all pre chopped at the supermarket here, so no doubt you could there)
Coriander (cilantro?! As much as you like/want, I know not everyone loves it! I like heaps!)
Chopped fresh chilli (deseeded, I like to use different colors for the pretty factor!)
Toasted crushed almonds to top with.
Pile it all up and top with dressing, extra coriander, chilli and crushed nuts!
Dressing
2 tbsp almond butter
2 tbsp apple sauce (unsweetened)
Juice of 1/2-1 lime (depending on the balance of flavor you want)
Grated ginger
Chilli/chilli oil (depending on how spicy you like it, I use a combo of crushed chilli and oil)
A dash or 4 of fish sauce (again depending on your taste)
Dash or so of sesame oil if you like it.
Combine the ingredients, adjust the above for more sour/salty/nutty/sweet, I like it hott! I also usually make a bit more and it stores well in the fridge. You can really play with it to make it how you like, but the base is the almond butter/applesauce/lime, again I would love to try with abc butter, or cashew, and maybe orange/lemon, more sesame for a more mild/Chinese flavor… the mind boggles!
This dressing also goes superbly over zucchini noodles hot! Topped with shredded chicken and lots of herbs, nuts, chilli!!! Pad Thai kinda style.
Ok, I’m making myself hungry! Enjoy!
More paleo eats! Asian salad with Thai sauce (homemade deliciousness) and coconut crumbed chicken tenderloins! I could eat this every day!
10m. Arghhh! This one hurts, a lot by the end. We had to do it touch and go style, which I normally don’t (it’s a long way down from my height!). I equalled my previous score of 15+13. Probably could have got the round of 16 done but I kinda gave up. I am berating myself a little but hey I equalled my last score so I’ll take it. Touch and go fatigues the legs much more! Then 5 max handstand holds… I did 1:31 and then the rest for a min each. Again could have pushed it harder but hit 1:30 so I was content. Trying not to beat myself up, as I’ve had a rough few days mentally, and I got up at 5:20 to get there. Catching up with my person to nip said crazy in the bud today, progress! Hopefully I can get back on my (mental) horse and keep on.
Just smashed my smoothie, it is delish, got a different protein powder, much creamier, results in the best milk mo out! Will snap a pic sometime! Now to get my butt to work (I took a mental health day yesterday). Back on the horse. Also excitement, we are doing fran tomorrow!
