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Amazing How A Good Day of Eating Changes so Much

Did very well with food yesterday. Not surprisingly, I felt markedly better today (still not great but SO much better) and performed a bit better.

Felt fairly strong on the lifts and moved better during the MetCon. Pull ups were unbroken but damn those burpee box jumps are SLOW. They’re also idiotic … actually, they’re mostly idiotic.

Hung around to coach the 8:15 and it was so awesome to see them. It’s been a couple weeks, so it was nice to screw with my favorite crew again — today’s annoyance was my demanding pastries from all of them because I took the run(s) off the board since it was rainy and muddy as hell.

Strength
Shoulder Press
6x 4 @ 75% - 116.5 lb.

Deadlifts
5x 4 @ 75% - 266 lb.

MetCon
21-15-9
Pull Ups
Burpee Box Jumps 24”/20”

Result: 7:50

Then rest 2:30
Run 400

Result: 1:43

FINALLY! A sub-1:45 400 again. About freaking time.

I Just Love to Help

Email from wife:
“I hate this but have to revise this for Tracy as she is updating the site:

Maureen O’Driscoll has been practicing yoga for more than 15 years, first practicing [other word?] with Kamaski Hart in Washington, DC, who taught her the value of bringing laughter to the studio. She received her 200-hour teaching certification with senior Iyengar teacher Nancy Stechert at Yoga Tree in Hotchkiss, CO, and has studied with Manuso Manos and Francisco Kaiut. Her classes focus on proper alignment and stability and stress the benefits that can be achieved by experiencing the intricacies of each pose. She believes that yoga should be – and can be – accessible to all and welcomes everyone from beginners to seasoned practitioners to her class.”

Response from husband:
Not a problem.

New, edited version below:

MAUREEN DO CROSSFIT NOW. YOGA STUPID! MUSCLES GOOD. CROSSFIT … RAWRRRRRRRRRR!

Not only am I an incredibly helpful husband and life partner but I’m also a pretty amazing ALL-CAPPER.

Working to Get the Motor Going on a Low-key Monday

As I was feeling more than a bit rundown at the end of last week, I opted not to go to the park or gym on Sunday. It was the right call, but, for whatever reason, I have a much harder time getting going on Mondays when I skip out on something physical on Sundays (workouts, hiking, etc.).

At the moment, a lot of my sluggishness is a direct result of a poor sleep schedule, horrendous diet and some life-stress.

In an effort to get back on track with food and the like, I’m starting a strict Paleo month today.

A month from now happens to be my birthday weekend. Seems like a good time to clean out the old system before I wreck it (again) that weekend.

Well, that’s enough blah blah blah for one post!

Kept today’s bag o’ fun fairly light. Got in a bunch of good work but it definitely did more to hep me rev-up than wear me out.

Tomorrow, however, tomorrow’s going to kind of suck and by kind of …

Olympic Lifting
2-position Snatch (High Hang -> Hang)
11x 1 @ 75% - 108 lb.

Accessories
3x
5 OHS @ 65% - 113 lb.
20 Triceps Extensions (thick, green band)

MetCon
6 Minute AMRAP
10 Push Ups
10 Sit Ups
10 Wall Balls 20/14

Result: 6 rounds - 7 reps

A Tired Friday

It’s been a long two- to three-week run. My diet and sleep have been awful, that latter of which is especially hurt by the fact that I’ve been up late most nights working and waking at the same early hour (between 5:30 and 6:30).

Despite the long and hard run of late, it’s all been really good and fun, even work where we’ve been cranking out some good code. That said, my body was just not quite “there” today. For that matter, neither was my mind!

Today was originally planned as a 25-minute AMRAP. Combining my general state of physical and mental exhaustion and the fact that my week started with a 19-minute AMRAP, I decided to scale today’s back to a 16 minute affair.

I hate doing this but sometimes you must recognize where your mind and body are at a given moment, get your ego out of the way and back off. Easier said than done … at least for me.

MetCon
16 Minute AMRAP
6 Front Squats @ 45% of 1RM - 117 lb.
8 Pull Ups
10 Weighted Sit Ups 25 lb./15 lb.
Run 200 meters

Result 6 rounds

It wasn’t pretty but it was a fun workout and I’m glad I dragged my ass down and got some work in.

Ready for a rest day and fun Saturday with the pooches!

Happy weekend!

Sometimes I’m Too Organized

So, I am kind of an organized person (most of the time).

I was walking back toward my setup to get into my work, starting with cleans, and had to laugh when I realized how I laid it all out.

There’s a rack for the jerks, the bar for the cleans in front of that, and then, in front of the clean bar, I placed my ball, rope and kettle bell in the order they appear in the MetCon.

LOSER!

Olympic Lifting
High Hang Cleans
9x 2 @ 75% - 160 lb.

Behind-the-neck Jerks
15x* 1 @ 70% - 143.5 lb.

Accessories
4x
8 Floor Presses - 115 lb.
12 GHD Sit Ups

MetCon
3x
6 Knees to Elbows
10 Ball Slams 20 lb./12 lb.
50 Double Unders
12 American Kettle Bell Swings 1.5 pood/1 pood

Result: 7:11

'Punished' myself with more American KBs and double unders today because I wasn't pleased with how I did them earlier this week.

The DUs sucked again today … killed my time, such that it is.

*It was supposed to be 12 BTN Jerks but I kept screwing up a video of my final lift and it took me 3 extra lifts just to get it done … [spoiler alert] I dip forward at the end.

Sorry, hope I didn’t ruin the classic weightlifting film, ‘Craig the Jerk’, for anyone.

I Did Fran in 3:09!

Unfortunately, it was during a friend’s dream last night.

Jackie just wrote me to tell me she dreamt we did Fran (again, I guess) and I did it in 3:09 while our friend Jill did it in 10:54.

The best part?
I was, apparently, completely nonchalant about my 3:09 and our friend Jill was jumping up and down with her 10:54.

I love that I just crushed my Fran time by several minutes and didn’t even care.

I also love that I PR’d Fran and now that my PR is around 3 minutes, I am never doing Fran again.

I don’t care that it was someone else’s dream, I’m taking that time!!

Fran Talk
This stuff just kills me.

It’s a thread between me and my high school team. Several of my girls are regulars at our box and today was the first time a couple of them “got to” do Fran.

When the first text came in, I nearly fell off my chair. Not because it was unexpected; rather, the young woman who sent the text is my hardest working, humblest, quietest and most talented player. She simply wasn’t the one I expected to bust that out first.

Fran Talk
This stuff just kills me.

It’s a thread between me and my high school team. Several of my girls are regulars at our box and today was the first time a couple of them “got to” do Fran.

When the first text came in, I nearly fell off my chair. Not because it was unexpected; rather, the young woman who sent the text is my hardest working, humblest, quietest and most talented player. She simply wasn’t the one I expected to bust that out first.

BIRTHDAY WORKOUT!
Meg (in pink) celebrated her birthday today in the most awful, horrible, evil-freaking-way possible: Fran.

Meg’s one of my favorite people at our gym. She’s one of the hardest workers, has a great attitude, and is really starting to make progress. She killed her Fran today, too :). So proud of her!

Something Shiny!
It was really hard not to do Fran today with the groups. Well, it’s never hard not to do Fran … but I missed the community suffering aspect of her today.

But, I stayed strong and focused on my plan and, for that, I’m pleased.

StrengthHigh Bar Back Squats
4x 5 @ 75% - 228.75 lb.

Conditioning6 Minute AMRAP
6 Shoulder Presses @ 45% of 1RM - 70 lb.
9 Jumping Squats
12 Hand-release Push Ups

Rest 2:30

6 Minute AMRAP
6 Push Presses @ 70 lb. (keep same weight as Shoulder Press)
12 Lunge Steps
24 Double Unders

Result AMRAP 1: 4 + 8Result AMRAP 1: 5 + 23

Joanie (one of our awesome coaches and CrossFitters) and I met up at 7, between classes, and raced. I won the first MetCon by a few reps and she beat me by a few reps on MetCon 2. SO FUN!

BIRTHDAY WORKOUT!
Meg (in pink) celebrated her birthday today in the most awful, horrible, evil-freaking-way possible: Fran.

Meg’s one of my favorite people at our gym. She’s one of the hardest workers, has a great attitude, and is really starting to make progress. She killed her Fran today, too :). So proud of her!

Something Shiny!
It was really hard not to do Fran today with the groups. Well, it’s never hard not to do Fran … but I missed the community suffering aspect of her today.

But, I stayed strong and focused on my plan and, for that, I’m pleased.

Strength
High Bar Back Squats
4x 5 @ 75% - 228.75 lb.

Conditioning
6 Minute AMRAP
6 Shoulder Presses @ 45% of 1RM - 70 lb.
9 Jumping Squats
12 Hand-release Push Ups

Rest 2:30

6 Minute AMRAP
6 Push Presses @ 70 lb. (keep same weight as Shoulder Press)
12 Lunge Steps
24 Double Unders

Result AMRAP 1: 4 + 8
Result AMRAP 1: 5 + 23

Joanie (one of our awesome coaches and CrossFitters) and I met up at 7, between classes, and raced. I won the first MetCon by a few reps and she beat me by a few reps on MetCon 2. SO FUN!

Lots and lots of Pre-Hike Work

And you know that can only work out well … I mean, what could go wrong with a shitton of work at the gym and then a few hours on the trails?!?

Snatches are coming together. Did my drill work and really worked on firing the hips again today. I’m not being patient enough over the bar, so I’m sending it away from me a bit too much but it’s such a huge overall improvement. The lift is (slowly) starting to truly come together, which is so damn exciting.

Olympic Lifting
High Hang Snatch
9x 2 @ 70% - 100 lb.

Overhead Squats
7x 3 @ 70% - 122.5 lb.

Accessories
4x
6 Good Mornings - 155 lb.
6 Barbell Rows - 155 lb.
12 GHD Sit Ups

MetCon
7 Minute AMRAP
6 Ring Dips
8 Box Jumps 24”/20”
14 Russian KB Swings 3 pood/2 pood

Result: 6 rounds + 4 Ring Dips

It’s been ages since I’ve done Good Mornings and nearly as long since I’ve done Barbell Rows. Both were hard today!

Um, 3 poods is also heavy. What dumbass chose that weight? Oh, right. Me.