Friday Fun and Cravings!!!

For the third (count it THIRD) time this week I woke up to see overhead squats. I guess someone knows how much we all dread these and yet how badly we need to work on them.

Here's what we had:

Shoulder killer.

Like yesterday, I decided to do this wod at 65lbs. Even though most of the guys were using 75lbs. Can't get stronger if you don't push yourself right? I figure if I could do Fran at 65lbs, then I should be able to do this. My goal was 15 minutes.

I didn't expect do finish any of the sets unbroken. I didn't. The most OHS I did unbroken were 10. After that it was all mostly by 5 and 6. A couple times I didn't make the lift and had to ditch. Once a got a rhythm going I could usually get to at least 5. Hint... OHS is much easier if you go down all the way. Don't short change yourself and just go part way, you're not benefitting from the lift and it will be harder.

After holding that bar up for all those reps, HSPU were not the easiest. I can usually do about 10 at a time. Ha! Today, I was averaging 5 and even that was tough. 

Unfortunately, I didn't make my goal of 15 minutes... sad face.

My time: 16:23

Oh well. Good effort.

In a Whole30 update, I am having the worst cravings today!! Every time that I pass some fast food joint, kitchen, farmers market I get a whiff of all the smells and it's driving me nuts!! Nothing specific, but just everything smells good all over the place. It's going to be a long rest of the month. 

Anyways, here's some of my food for the day.

Post-wod fuel of chicken and butternut squash.

Breakfast was a mexican quiche that I cooked last night.

Lunch from Urban Chicken. Free range roasted chicken with organic grilled veggies and salad.

Dinner was chicken stir fry that I made up off the top of my head. Tasty!

p.s. I got my bushwoman brows taken care of today by Brenda of Browtastik. If anyone is the SD area needs a recommendation let me know. She is awesome!!

Keep it UP!

And I don't mean just working hard, I mean literally... keep it up! The barbell that is. Don't want to be dropping that stuff on your noggin. Which I almost did once. Stress the almost, but I didn't.

Here's today's good time.

I woke up ten minutes late today and saw this. Definitely didn't motivate me to get out of bed any faster. I hate OHS. Yes, there are other moves that I'm not so fond of, but OHS is the one thing that I really just don't get excited for. Not one bit. 

But.

If you want to get better, you gotta practice. And that includes the things you don't like. Like OHS.

I set up 65lbs. I knew that was going to be tough. Especially having to clean the weight from the floor. That's just more stuff to get you tired and take more time. I knew with the weight and still having some aches from earlier in the week, that I would not be blazing through this WOD at all. Not that I blaze through any WODs. I was going to focus on form and take my time to get it right. 

I stuck to that plan. Just like yesterday, the first round went unbroken. The next two rounds the OHS went by fives and the TTB went by as many as I could do at a time (usually ~4). I still have no rhythm on TTB, but I was able to steady myself faster and not take so much time between each rep. I call that improvement. 

My time: 12:09 @ 65lbs

On a side note, day three of zoning is going well. I'm going to need to explore some more things this weekend I think. I can see how this would get really monotonous after a bit. Hopefully, I'll see some results. My plan right now is to see where I stand after a whole month. 

Here was breakfast: chicken and cherries. Yum!

Raise 'em up!

What a way to start the week off... two things that don't really tickle my fancy: overhead squats and WODs where you're constantly in the same position.

This is what was waiting for us at the box today.

So basically, you're arms are going to be in the overhead position for 20 minutes straight. Yay!!!  not really. Who gets really excited about that? You must be a freak. (No harm intended).

I went light. As in the 15kg bar. Really. I'm a little embarrassed about that, but I needed to be able to use my arms the rest of the day. Hey, at least I stuck with the 25lb plate for the lunges!

I'm thankful for staying at that weight. 15 reps is a lot for OHS and then you don't even get to rest afterwards because your arms are again over your head trying to keep the plate from bouncing off your noggin. 

Thank goodness my Rogue Wrist Wraps came in this weekend. I put those babies to good use today.

I had to really focus towards the end of the AMRAP. As I got tired, I started to go more on the balls of my feet instead pushing through my heels. I'll take less numbers for better form. No sense getting lazy in here.

In the end: 8 rounds

And that was moving until the very last second too. 

On a side note... how awesome was Chris Spealler's performance this weekend at Regionals? Freaking amazing!!!! I'm so excited that he'll again be at the Games. I'm gonna get to see him in action. Can't wait! If you haven't yet, check out the Games site and watch the videos. There are so many inspirational athletes. 

And here's some shots from my weekend.

Picked this little cutie up on Friday. She's such a darling.

It's worth it to wake up early for this face.

Celebrated Cinco de Mayo with some paleo spaghetti (and a cheat burrito earlier in the day).

Then prepped food for the week. 

Mini-WOD Monday

I'm pretty sure that I dreamed about CrossFit this weekend, so I was ready to go this morning. When I saw the WOD, I even thought, "hey, this looks like fun."

Well, that was until I woke up enough and realized that those were overhead squats... my least favorite lift. Ever. I just don't like them. Weird, because I love snatch and snatch balance and everything snatch related, but I really hate OHS. Huh, gotta 'em sometime I guess. 

The class was pretty full this morning thanks to a couple Foundations graduates (yay! congrats!) and a couple of drop ins (welcome!). I ended up starting with the row/run to alleviate overcrowding with the OHS. I felt good for the first round, but the second run, my legs just didn't want to start moving. I finally got them moving on the last half of the lap (the downhill portion). I was on the floor when that part was over. 

Next up was the OHS. I feel like I shortchanged myself a bit, because I didn't go very heavy. Once again, psyching myself out. Started too light and ended up not reaching my full potential. Didn't want to keep going though because there were still kettlebell swings to get through. Huh, are the more reason to figure out my 1RM on OHS. Sucks though, because that means I'll actually have to do them. 

The pushups/kbs were last. You could break it up any way you wanted. At first, I figured I'd break it into sets of ten. By the time I started I figured I would get as many kbs as a could and go from there. That's how it went. Not bad. I was happy with my time too and the fact that I moved up weight for the kb (1 pood! yeah!). 

Here's my WOD: 

Run/Row: 4:54 

OHS: 33#x3; 53#x3; 63#x3x3; 68#x3 

KBS/Pushup: 3:32 

Not a bad start to the week. And on a side note, some shots from my weekend.

  Primal portobello mushroom pizza! You gotta have a little cheese every now and then.

Primal burger yumminess for dinner. Recipe from Health Bent

Breakfast this morning, I love me some hash!

My sis putting up a 55# snatch at CF Waipio. So proud of you!!!