Grip(e)

Since I was incapacitated yesterday (after Friday night's dips), I went to the gym today to attack yesterday's WOD -- For time:  1000m row, then 1/2/3/4/5/6/7/8/9/10 kb swing (women's Rx 45lb), with each round of swings followed by a round of Cindy (5 pullups, 10 pushups, 15 squats).   I was unimpressed with my time of 27:48.  I hate to point fingers, but if I had to assign blame, I'd blame the wardrobe department. (Bad reference to a bad movie that is a guilty pleasure of mine -- 10 points if you can identify it, with points being redeemable for not-a-darn-thing.) 

No, I will say that, of my many challenges with this workout, my grip may have been the silent killer.  Historically, I have swung the 36lb kettlebell ... so this was quite the step up for me.  I was happy that I could still get the thing up over my head ... but after the first couple of rounds, my grip started to give, which started impacting my pullups, too.  Two pullups, and my hands would quit. My hopes to straight-set my pullups were shot.  Arg! But, hey, I have lots of pretty new callous/blisters to show for my endeavor.  And I did straight set eight of my ten pushup sets.  So the WOD wasn't all a disappointment. :)

Freak Nasty, Skoal, and my WOD

Can you find the common denominator for Freak Nasty, Skoal, and my WOD?  Hells yeah -- lots and lots of dips!

I now do ring dips without band assistance. Woohoo! Of course, they're pretty much one ... by ... slow ... one ... well, maybe three unbroken.  But, still, that's one step closer to a muscle-up, right?  Score!  (Skoal?)

So, today's WOD was:

1RM OH squat -- 53lb.  On a positive note, that is the most I have ever OH-squatted before.  Still, I'm not happy with the depth, especially since I can normally whip out ass-to-grass squats.  After some talk with trainer William, I foresee myself spending some time in the bottom with a bar. 

Then,
AMRAP 20 minutes:  15 SDHP (65lb), 15 ring dips, 30 double unders.

Since I'm rehabbing the tibial stress fracture, I substituted 150m rows for the double unders, while keeping the rest of the workout Rx.  As stated above regarding the ring dips -- look, ma, no bands!!   I managed 4 full rounds, getting through 6 dips in the 5th round.  While my number of rounds was low, I'm happy with the SDHP (first time to do 65lb as Rx) and with the dips (66 -- isn't that more than in the Da Dip? Perhaps I'll have to do a ring dip WOD based on the song one day).

Now I'm going to go reward myself with a nice dip ... in hot water with espom salts ... but I leave you with a comic, just in case you missed the theme of this post.

PR at the dentist!

So, my CrossFit workout actually takes a back seat to another story of success today (but, I believe, somewhat related).  I had my six month dental check-up this afternoon.  I don't know if all dentists do this, but my dentist starts off the appointment by poking my gums above each tooth and then seeing how many bleed.  A year ago, I had 9 bleeds.  Six months ago, I had 7 bleeds.  Today, 2 bleeds!! A new PR!! :) So, in looking for the cause, I notice there are two relevant changes in the past six months:  a new toothbrush (Oral B super-duper-awesome power brush with all these nifty little heads and a timer and everything) and my dietary changes (return to eating meat).  To me, the obvious responsible variable seemed to be the toothbrush.  However, a few moments later, the hygienist pointed out that, today, I had more tartar and plaque build-up than six months ago.  So, to me, that would seem to indicate that the toothbrush and/or cleaner teeth is not the source of the gum health, as my teeth were less clean today than at the last cleaning.  That leaves me with the other variable -- a return to eating meat.  I know that I have felt amazingly better and stronger since I've started eating meat again, with the progress being most obvious during my CrossFit WODs. In my opinion, my improved gum health seems like another sign that my more balanced diet now is improving my health, from the inside out!  Now I hope that my decrease in wheat/corn products might increase the health of my teeth from the outside in.  We'll see at my next dentist's appointment. And I'm hopeful that, just as my gum health is improving, so are my stress fractures.  Please hurry up and heal!!

Oh, and the WOD was great today.  I have to love any workout that involves pistol squats.
21 L-pull-ups
20 One legged squats, alternating legs
18 L-pull-ups
16 One legged squats, alternating legs
15 L-pull-ups
12 One legged squats, alternating legs
12 L-pull-ups
8 One legged squats, alternating legs
I did the L-pull-ups band assisted.  I forgot to write down my time -- under 15 -- 14:52, maybe?  Then,

Row 800m -- 2 min rest -- row 800m -- 2 min rest -- row 800m for time -- 15:30. 

Then some great stretching yoga.  Good stuff.

Push jerk ... and not the whiney jerk in the check-out line at Whole Foods.

Started off my week-long vacation with a good CrossFit workout. 

5R max push jerk: 70 (Up from 3R max of 68 on 12/3)
Then AMRAP 15minutes
10 thrusters (55lb)
10 barbell rows (55lb)
10 knees to elbow.

I managed 5 rounds, although Rx was 65 and I would surely have done fewer rounds Rx. 
I need to work on my kipping ... or lack thereof. 

Also, had some great meals today.  Dinner tonight was my own version of chicken cordon bleu with a huge salad.  See, this is what happens when I don't have to work.  CrossFit, time with a book, afternoon nap, and awesome dinner.  A dream day!

Saturday 1/22/11

Well, I went to bed last night, fully expecting to take today off as a rest day.  When I got up, though, I felt pretty darn good and ready to do a workout, even if I might have to scale it back a bit. I did not want to undo that all the great massage work I got yesterday, especially on my shoulder.  The WOD was 30-20-10-5 back squats (women's Rx 115lb), pull-ups, kettlebell swings (women's Rx 45 lbs), and straight-leg sit-ups.  I scaled to 80 for back squats, 36 for kb swings, and band-assisted pull-ups.  Good workout, 23:52 ... not too much, left feeling challenged but not destroyed.  I would like to work on up-ing my back squat weight, but today wasn't the day since I can still feel all the squats from my workouts throughout the week.  Also, I need to set aside some time to practice kipping.  Damned if sometimes I feel it and sometimes I don't!

Also, clothes shopping for my new Beast Girl physique is frustrating.  I'm not complaining, mind you.  I'll take strong, difficult-to-clothe muscles over weak skinny little limbs anyday.  Still, that might be a WOD I have to conquer this week -- find slacks that fit my tiny waist but relatively large glutes and thighs -- AMSAP (as many stores as possible) before failure.  And, as with all WODs, tears are optional. :)

Welcome to my blog!

Welcome to my blog, everybody! Which, at this point, is one person! :) That's ok, though ... if anything, this blog will serve as an online record of my CrossFit and fitness accomplishments and failures (since failures are just as important as accomplishments).

Today, I get to discuss accomplishments!! Last night, I set a new 5 rep max deadlift of 145lbs -- about 125% body weight.  That's up from 115 at the beginning of November.  I definitely felt the form more last night than in my November 5R max session.  Last night, I realized that it's not about the arms at all.  So, when I started to stand up and my arms said "NOOOOOOOO, you can't lift this weight!"  I told them to shut up and kept pushing through my legs.  Yeah, good stuff. 

Of course, being a novice, I know this learning curve is going to hit a brick wall soon. So, I'll enjoy this large strides while I can!

BeastGirl