MaryStella Posted March 14, 2011 Author Share Posted March 14, 2011 had to get a quick crossfit wod in this morning. Did a 20 minute AMRAP of Row 400 meters, recover 30 seconds. Got 8 full round in and 291 meters of the 9th round. strange thing happened while doing this. Both of my feet were aching. Ive never had trouble with my feet before during rowing. took my road bike out today even though it was cold just to feel some movement! 4 rounds of 25 minutes on 5 minutes off. Because I was outside in the cold for this I didn't take a full rest for those 5 minutes. I actually kept moving (to stay warm) just eased the pace a bit. I covered 28.11 miles avg speed 14 mph, avg hr 131 max hr 156 avg cadence 86 max cadence 113. Glad I didn't take my tri bike since I ran into some roads covered with running water. meal 1 - vega wfo w/coconut water & ground flax, banana, very small oatmealmeal 2 - clif builder barmeal 3 - granola & soymilk, mac nutsmeal 4 - tofu, red peppers, zucchini, guacamole Link to comment Share on other sites More sharing options...
MaryStella Posted March 14, 2011 Author Share Posted March 14, 2011 first off I absolutely hate the time change bs. I was tired and crabby getting up this morning. Had a hard time falling asleep last night (did get a lot of reading done, still LOVING born to run, great book!!) and getting up this morning. Glad it was only a drill day at the pool as I wasn't feeling energetic. I basically go to bed around the same time every night and wake up in the morning before my alarm goes off. But that one hour difference always screws up my internal clock. swim 1700 of drills 100s of switch (both hand and head lead), catch, drag, shark , hesistate, side kicking, steamlined kicking cf wod - "nancy" 5 roundsRun 400 Meters (Rowed)15 Overhead Squats @ 65 lbs (used 2 x 10 lb dumbbells = 20 lbs total)time 23.26 why was the time so long and the weight so low? I am HORRIBLE at Over head squats. OHS and Snatches are my worst moves in crossfit for sure. I did all of these onto a medicine ball so the depth was good. Biggest problem is I have a hard time getting my surgical shoulder back into the position. I know it has been a long time since my surgery but in this situation it is still a factor. Because I used the dumbbells I had to stabilizer my shoulder more with the weight overhead making it harder and also I couldn't use the other shoulder to cheat with a bar to pull this shoulder back. The wod went down where I couldnt connect more than 3 -4 OHS in a row and all of the pain was on the post op shoulder. When I cant get it back and i have to push the weight up with my squat it starts to come forward and that doesn't equal good things. This is the first time I am going these since my foot surgery and I havent worked on them much due to various injuries so maybe someday I will be better at them with some work. Feet felt ok on the rowing a little tight towards the end. I stretched the hell out of my lower legs and shoulder before the wod. meal 1 - vega wfo w/coconut watermeal 2 - soy yougurt, blueberries, strawberries, ground flax, vega wfo, mac nutsmeal 3 - tofu, red peppers, green beans, roasted yams, guacamole Link to comment Share on other sites More sharing options...
Adena Posted March 14, 2011 Share Posted March 14, 2011 I'm glad you're getting back to running. I know you missed it! I hope your foot continues to heal properly. Link to comment Share on other sites More sharing options...
MaryStella Posted March 15, 2011 Author Share Posted March 15, 2011 thanks adena! tri bike on trainer - "lactate shuffle" - warmup - 13 minutes, then 5 minutes on, 2:30 off, 6 minutes on, 3 minutes off, 7 minutes on. 5 minute cooldown. Pushed a hard gear for this whole wod. bad news is my garmin wasn't charged so I don't have any distance, speed, cadence data. cf wodDeadlift - 1 - 10 - 1 - 20 -1 - 30 warmup - 135,155,175,185,195,205,210,215,220, 225,230,235,240,245,250 (fail)205 This is a 15 lb PR for me on my deads! Kinda funny it would make it's appearance on a day when I wasn't even doing a strength wod but rather warming up to do a metcon wod. setup 2 barsheavy bar for the 1 rep @ 205metcon bar for the reps @ 135 Wod time - 4:25 I went too light on this wod. I went unbroken through all of the reps. I definitely should have gone heavier on the metcon bar. and I think I should have gone a little heavier on the heavy bar since i pulled that off the ground fast too. meal 1 - granola & soymilkmeal 2 - clif builder bar & mac nutsmeal 3 - falafel & red beetsmeal 4 - meal 5 - Link to comment Share on other sites More sharing options...
Rob PMFF Posted March 15, 2011 Share Posted March 15, 2011 Don't be sad. OHS are tough...maybe because it has so many parts to it? Where you have problems with engaging the shoulders due to your surgery, I usually have problems with the hamstring flexability...but really, how many people could do them at all? Congrats on the DL PR And I agree..DST is stupid. It accomplishes nothing. If farmers need "an extra hour of daylight" then they should get up earlier dammit Link to comment Share on other sites More sharing options...
MaryStella Posted March 15, 2011 Author Share Posted March 15, 2011 @rob - yeah OHS are great for building strength but honestly it isn't the most functional of movements for life. If im putting some heavy weight over my head im most likely not going to squat down too. Im glad you feel my pain about dst! I had the same issues last nite/this morning although not as bad. Hopefully tomorrow will be easier. Link to comment Share on other sites More sharing options...
lobsteriffic Posted March 15, 2011 Share Posted March 15, 2011 Congrats on the PR! Do you do 1 rep per weight when you are deadlifting like that? Link to comment Share on other sites More sharing options...
MaryStella Posted March 15, 2011 Author Share Posted March 15, 2011 yes unless i say i did more than 1. Link to comment Share on other sites More sharing options...
lobsteriffic Posted March 15, 2011 Share Posted March 15, 2011 Cool, thanks. I find I'm not progressing very much deadlifting 1x5, might give the 1 rep thing a try. Link to comment Share on other sites More sharing options...
MaryStella Posted March 15, 2011 Author Share Posted March 15, 2011 1 rep is good for testing your max or warming up. I was actually warming up to do my wod not testing my strength. I would say do reps of 3 and then try to test your strength after that. Link to comment Share on other sites More sharing options...
Rob PMFF Posted March 15, 2011 Share Posted March 15, 2011 If im putting some heavy weight over my head im most likely not going to squat down too. Link to comment Share on other sites More sharing options...
MaryStella Posted March 15, 2011 Author Share Posted March 15, 2011 I took Damon, my new cervelo p2 outside for the first time today. It was so nice to be on him off of the trainer for once! It was an easy spin just to get used to the handling. All went well. There will be an adjustment period as I acclimate more but overall don't see any major issues. I even felt it was easier to climb which i know it isn't supposed to be. Has to be the weight difference. Link to comment Share on other sites More sharing options...
johnboy74 Posted March 16, 2011 Share Posted March 16, 2011 Probably a dumb question but what is "WOD"? means a 'big load' of cash for example over here in UK Link to comment Share on other sites More sharing options...
MaryStella Posted March 16, 2011 Author Share Posted March 16, 2011 wod = WORKOUT OF THE DAY swim - 1000 of drills, 100s of switch, catch, side kicking, streamline kicking, shark & hesitate 500 yd TT - 8.46 - wow! felt like I was going so much faster I was kinda shocked when I saw the time. cf wod 4 rounds of row 200 meters30 goblet squats - 2 - 26 lb kettlebells racked - 52 lb total - onto a med ballrow 200 meters30 GHD situps time 24 minutes meal 1 - vega wfo w/coconut watermeal 2 - vega wfo, soy yogurt, blueberries, ground flax, mac nutsmeal 3 - clif builder bar, mac nutsmeal 4 - lentil & peanut patty, roasted green beans & yams I ordered an xlabs carbon sonic wing and a bag to put stuff on damon. Hope this setup works out when I get it. Link to comment Share on other sites More sharing options...
MaryStella Posted March 17, 2011 Author Share Posted March 17, 2011 started off the day with some back squats. All were done onto a medicine ball to ensure depth 45x565x575x585x595x5105x5115x5125x3125x3125x3120x3120x3115x3 I know 125 isnt my max because I was still moving the weight quickly but it was the sticking point where I had to force myself to go down to depth with the weight. also didn't have a spotter available so it was a good working weight. run - 3 miles - time 27:30 - starting to get a little faster but still too slow for my liking! Went back to the foot doctors today. he doesn't want me to race on sunday. he said to give it another month and then start with a 5k. I am sad about that but I really can't run well anyway, however that doesn't stop me from wanting to. he wants me to give it a few more weeks then start doing speedwork and then start racing. Still doesn't want me running hills yet either. but I did get cleared to start trying out jumping and see how it goes. so do i listen or do i race anyway? if i am really running as fast as i can then whats the difference between going to the race and running this pace compared to just training. I'll have to sort that out in the next few days. He does think Ill be 100 percent by june. meal 1 - vega wfo w/coconut watermeal 2 - clif builder bar & mac nutsmeal 3 - tofu, peppers, zucchinis, guacamole Link to comment Share on other sites More sharing options...
chewybaws Posted March 17, 2011 Share Posted March 17, 2011 Overdue, but congrats on the deadlift max! That's some awesome pulling. Squats are looking good as well =] Need more workouts like these ones! Link to comment Share on other sites More sharing options...
MaryStella Posted March 18, 2011 Author Share Posted March 18, 2011 thanks chewy more workouts like those are coming! swim - 3 x 500 yd drills, 100s of switch, catch, drag, shark , hesitate, head lead, side kicking, steamlined kicking. 500 yard TT - 8.45 - pretty consistent with the one i did a few days ago. got to start jumping around again today! 5 minutes jumping rope 15 box jumps @ 12 inches15 box jumps @ 18 inches15 box jumps @ 24 inches row 1 mile for time - 7.32 3 x 30 seconds of hollow rocks. all of the GHDs have paid off these didn't even hurt! more box jumps, then 5 more minutes of jumping rope, this time mixing in single foot and running in the rope. my foot felt ok while I am doing it. Afterward it pretty much feels like it does when i get done running. There is now a heavy bag hanging in the gym so i had to throw down some punch and kick combos. that felt awesome! It is going to be hard for me to go into the gym and not hit this bag everytime I am there. i finished reading born to run last night. what a great book. I highly recommend it. meal 1 - vega wfo w/coconut watermeal 2 - soy yougurt, blueberries, ground flax, vega wfomeal 3 - lentil sheperds piemeal 4 - clif builder bar & mac nutsmeal 5 - tempeh bacon, granola & soymilk, peanut butter Link to comment Share on other sites More sharing options...
lobsteriffic Posted March 18, 2011 Share Posted March 18, 2011 I am on the waiting list for Born to Run! After reading all of your posts about it. Link to comment Share on other sites More sharing options...
MaryStella Posted March 18, 2011 Author Share Posted March 18, 2011 awesome lobster! hope you enjoy it as much as I did. Let me know what you think when you read it. Im reading "it's not about the bike" by lance armstrong now. I had a trial of a bike ride today and not of the time sort. my date with damon: chased by a dog, stuck in a car accident, launched my water into the road, and had a kid with a scooter try to take me out. Im not great at riding my tri bike in the city yet. I have to get more comfortable on it. I went back for my water. I guess these aero bottles don't hold on well to the bike. The police actually let me ride through the accident while all of the cars had to wait for it to get cleaned up. The cop actually said to me be careful out there people are just not watching today. probably because of the nice warm weather or it's a full moon soon who knows. I was able to outside the dog. It was a big german shepperd! and i managed to swerve around the kid without dumping my bike. Thankfully this was just a getting used to the bike kind of ride instead of a workout or I wouldn't have gotten a very good workout in. I am going to have to find places to ride this bike that have less traffic. Link to comment Share on other sites More sharing options...
Rob PMFF Posted March 19, 2011 Share Posted March 19, 2011 Sounds like that old Paperboy video game Link to comment Share on other sites More sharing options...
MaryStella Posted March 19, 2011 Author Share Posted March 19, 2011 had bike class this morning. We are going to take it to the road next week is the weather permits. Ill like that better than the trainer situation for sure. We did some sprints, simulated hill climbs, and 8 minute TT, high cadence riding all with recovery in between. Also did a 6.5 mile run today. Did 5 miles of it with my friend Angie and then did the last 1.5 miles by miles. I did a bunch of mobility work before I went out. Didn't have any pain running but my left foot went numb again. I don't think it is the shoes because I had my yanks completely open so they could stretch as much as they needed too. Also as soon I stop running it goes away. The hard reality of mobility work is now that I ran I feel like I need more mobility work. it is a vicious cycle. meal 1 - vega wfo w/coconut watermeal 2 - tofu, eggplant, red peppermeal 3 - tofu, eggplant, red pepper, soy yougurt & granola Link to comment Share on other sites More sharing options...
MaryStella Posted March 20, 2011 Author Share Posted March 20, 2011 woke up this morning feeling like I needed some more mobility work. My left foot is sore. It started last night after my run. Maybe adjusting to the new adjustment the doc did to my orthotic or i was running stupid when my foot when numb and i didn't realize it. Or i hurt it during the mob work i did before i ran. Spent some quality time riding stefan this morning. Did a 2:30 minute ride. Covered 35.35 in that time. I did a little warmup (less than a mile) and a cooldown mile afterwards. It was an interesting ride. my legs pretty much hurt for the first 45 minutes. They were probably not recovered from yesterdays ride or run. Or it was so damn cold it took them that long to warm up. I think my hammer gels were partially frozen when I was eating them. I just tried to keep my cadence up and didn't attempt to push any hard gears when I was hurting in the beginning. After that I actually felt better. I was thinking about a lot of things when i was riding today. working on my cornering, line and climbing. All of them feel like they are getting better. meal 1 - granola & soy yogurtmeal 2 - tofu, peppers, mushrooms, peanut butter Link to comment Share on other sites More sharing options...
lobsteriffic Posted March 20, 2011 Share Posted March 20, 2011 Glad you got a nice ride in. Hope your foot is feeling better. Link to comment Share on other sites More sharing options...
MaryStella Posted March 21, 2011 Author Share Posted March 21, 2011 thanks. it's doing better today! Woke up this morning with really tight lower legs. I could barely even stretch them at first. I ordered a pair of Earth Shoes to try to get my heel cords stretched out. I had them in the pasted and they keep your foot at 3.7 degrees of dorsiflexion. Meaning your toes are actually higher than your heels. They are comfortable although not all that attractive looking. But ill take anything that stretches my stick legs out. Swim - all drills all day long! Kinda boring. did 2,000 worth in 100s of switch, catch, drag, shark, hesitate, side kicking, streamlined kicking, head lead. 50 breaststroke to cooldown Regular warmup + 5 minutes jumping rope - 3 x 5 KB swings @ 44 cf wod - 7 rounds for time of 5 burpees10 GHD situps15 Back Extensions time 9:20 First time doing burpees in a long time. This was a good amount to start with because I was able to power through them fast and keep good form and get good jumps with them. The legs had a good burn with these 3 exercises together. 5 minute of jump roping some heavy bag work - just because - i should use the extra time to work on crossfit skills but it is just fun to have a heavy bag available again. meal 1 - vega wfo w/coconut watermeal 2 - vega wfo, soy yogurt, blueberries, strawberries, ground flax, mac nutsmeal 3 - cashew & red lentil burger, roasted green beans & yams, tofu, mushrooms, red peppersmeal 4 - clif builder barmeal 5 - Link to comment Share on other sites More sharing options...
lobsteriffic Posted March 21, 2011 Share Posted March 21, 2011 I really wish they made good looking Earth Shoes! I was going to order some a couple of years ago, but I just couldn't find any vegan ones that suited my fancy. Link to comment Share on other sites More sharing options...
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