January 20, 2014
I woke up too late and didn't make it to the gym, like I had thought about the night before. I did ride my airdyne
for 15 minutes, which sucked royaly.
I was at work today and during my working, I usually listen to podcasts. Usually its either entreprenurial stuff or
motivating self discovery interview or cooking. Today I listened to Lewis Howes interview his brother who had
gone to jail when he was 19 for drugs. He was locked up for 4 years. In that time he learned a great deal about himself
and the human condition. One lesson I learned from him was about fear. He plays jazz violin. ( I know...you'd just have to hear it) anyway, he discussed how, for example, a person who could play an instrument well enough to play with a band, would not play on the fly when requested. He said, if you played for nothing and no one else but you, for the pure enjoyment of it; you wouldn't fear playing in front of someone because it would be something you loved to do above all else. By refusing, you're not playing for yourself, you're playing to please someone, or seek approval..or worse, to stroke your ego. How true those words were to me about my past and present. I have often thought of when that day was, when I stopped being fearless and became fearful.
I then listened to a young poet of the spoken word who managed to cultivate a disposition within himself that totally embraces the present moment. How sad that so many of us live for the past or future but neglect the present and all that it has to offer. To enjoy what you have right now and to love what you are doing now, because now is all that matters and you aren't guaranteed tomorrow and the next second. Do what you love, no matter if it is perfect - doesn't have to be. Do it for the love, because you're able. Do it your way, the only way you can.
Last, I listened to a man who in his young life because an editor and publisher, successful and highly enjoyed what he did. In his second half of life, as he puts it, he ventured into a new direction. He works on the Iron Chef and such tv shows, but he has traveled to over 70 countries and has visited all 50 states...all by merely saying 'yes'.
I became so motivated that I did the workout that I missed this morning, when I got home from work.
I have been missing the point. I had fun before and I was driven with purpose...all the while, having fun. I need to find that again.
Monday, January 20, 2014
Saturday, January 18, 2014
Changes in Purpose
January 18, 2014 (018)
[UPDATE] As of today, my left ankle still has scar tissue from a type 2 sprain (tearing of the ligament), both knees have 'trauma-induced' damage, a slipped disc in my lower lumbar (5), and I am approximately 175 lbs. I am overweight, (obese by BMI standards) and lack stamina/endurance. These are my obstacle that I am working with.
I recently signed up for the year long Precision Nutrition Lean Eating program. Online Interactive group setting of women (men have their own group) in which we share our experiences via message board threads, we also are given assignments to do daily. Green checks offer a visual incentive to do better when you don't receive one. So far, we are a week in. Surprisingly, it isn't immediate change as far as the diet. They delve into who you are, what makes you tick and where that may stem from. It has been mostly introspection this first week...I hate it. I do too much of that already. I took offense on day 3. I didn't want to do the assignment. I had to come face to face with what was making me fall short, fail. The mirror was just too close. I self medicated my hurt feelings with food...again. We have one more week of this self introspection stuff, I think, and then the actual 'work' begins.
Interestingly enough, they have us logging when we have or haven't exercised and assigned us to perform one 5-minute 'action' each day. The action can be anything, but it must be something that was not part of our original routine and it must be something we can, without a doubt, perform and complete each day. Mine has been taking the time to take my Glucosamine Chondroitin. My knees are feeling 10 times better for it.
In the meantime, I have asked my Coach (Mike) to program my recovery WODs. Mostly core strengthening and conditioning. (Can I say, I and my arse hate the rower right now.) Due to some 12 hours days and more, I didn't complete week one much. I will begin again starting tomorrow. Here is day 1 of the program:
Day 1:
A1. FS @ 30x1 3x 6-8 reps; 60 rest
A2. Strict Pull ups 3x 1.1.1.1.1 ; 10 sec rest b/w reps ; 2 min rest
B1. FRack Lunges 3x8/leg; 60 rest
B2. Ring Rows 3x10-12; 2 min Rest
C1. Back Extension @ 4012, 3x 10-12 reps; 60 sec rest
C2. FLR on Rings 3x 30sec; 60 sec rest
20 Sec Air Dyne Sprint ; 2:40 rest x3
(Progress by 3-5 sec of work each week)
I'll do this one tomorrow morning as I have all the equipment at home...
My biggest goal is choosing my purpose. A common theme I have heard over the last few weeks is 'Purpose'. The 'why'. Why people do and accomplish what they do. It never is anyone else's, it can't be. I lost my sense of purpose. I must find it in the coming weeks.
[UPDATE] As of today, my left ankle still has scar tissue from a type 2 sprain (tearing of the ligament), both knees have 'trauma-induced' damage, a slipped disc in my lower lumbar (5), and I am approximately 175 lbs. I am overweight, (obese by BMI standards) and lack stamina/endurance. These are my obstacle that I am working with.
I recently signed up for the year long Precision Nutrition Lean Eating program. Online Interactive group setting of women (men have their own group) in which we share our experiences via message board threads, we also are given assignments to do daily. Green checks offer a visual incentive to do better when you don't receive one. So far, we are a week in. Surprisingly, it isn't immediate change as far as the diet. They delve into who you are, what makes you tick and where that may stem from. It has been mostly introspection this first week...I hate it. I do too much of that already. I took offense on day 3. I didn't want to do the assignment. I had to come face to face with what was making me fall short, fail. The mirror was just too close. I self medicated my hurt feelings with food...again. We have one more week of this self introspection stuff, I think, and then the actual 'work' begins.
Interestingly enough, they have us logging when we have or haven't exercised and assigned us to perform one 5-minute 'action' each day. The action can be anything, but it must be something that was not part of our original routine and it must be something we can, without a doubt, perform and complete each day. Mine has been taking the time to take my Glucosamine Chondroitin. My knees are feeling 10 times better for it.
In the meantime, I have asked my Coach (Mike) to program my recovery WODs. Mostly core strengthening and conditioning. (Can I say, I and my arse hate the rower right now.) Due to some 12 hours days and more, I didn't complete week one much. I will begin again starting tomorrow. Here is day 1 of the program:
Day 1:
A1. FS @ 30x1 3x 6-8 reps; 60 rest
A2. Strict Pull ups 3x 1.1.1.1.1 ; 10 sec rest b/w reps ; 2 min rest
B1. FRack Lunges 3x8/leg; 60 rest
B2. Ring Rows 3x10-12; 2 min Rest
C1. Back Extension @ 4012, 3x 10-12 reps; 60 sec rest
C2. FLR on Rings 3x 30sec; 60 sec rest
20 Sec Air Dyne Sprint ; 2:40 rest x3
(Progress by 3-5 sec of work each week)
I'll do this one tomorrow morning as I have all the equipment at home...
My biggest goal is choosing my purpose. A common theme I have heard over the last few weeks is 'Purpose'. The 'why'. Why people do and accomplish what they do. It never is anyone else's, it can't be. I lost my sense of purpose. I must find it in the coming weeks.
Thursday, January 17, 2013
Who Do You Want To Be?
http://www.youtube.com/watch?feature=player_embedded&v=CF659eP6bcw
I watched this video of Kendrick Farris. He made a statement about his journey to the Olympics. He had made the decision to get there, but he was actually, just a weightlifter for an hour or two. And his lifting suffered for that. He realized he had to change his mindset. In listening to that, I realize my problem isn't my hurt knee, its my mindset.
I am a CrossFitter....not a competitive athlete. I go to the gym a few hours a day, several times a week. But, I'm not a competitor. I have fantasies of being one...but I never acted on them. If I am honest with myself, I would say that I wanted acceptance. I wanted to finally 'fit-in'...somewhere...and actually recognize that is where I belong. And in that, I realize I have been wrong.
I believe I am strong enough to compete against those other women. I have no doubt that I've got heart and can persevere. I just have to stop being scared.
Who I am today...is not who I will be tomorrow.
I watched this video of Kendrick Farris. He made a statement about his journey to the Olympics. He had made the decision to get there, but he was actually, just a weightlifter for an hour or two. And his lifting suffered for that. He realized he had to change his mindset. In listening to that, I realize my problem isn't my hurt knee, its my mindset.
I am a CrossFitter....not a competitive athlete. I go to the gym a few hours a day, several times a week. But, I'm not a competitor. I have fantasies of being one...but I never acted on them. If I am honest with myself, I would say that I wanted acceptance. I wanted to finally 'fit-in'...somewhere...and actually recognize that is where I belong. And in that, I realize I have been wrong.
I believe I am strong enough to compete against those other women. I have no doubt that I've got heart and can persevere. I just have to stop being scared.
Who I am today...is not who I will be tomorrow.
Sunday, January 6, 2013
January 5
Program Revised: I decided to change my workout plan/approach. I don't want to be foolish, so my first priority is to heal this knee. So, the earlier Snatch program is out and I am looking for workouts that base solely on the upper body with minimal low-level squats.
Around the holidays, my knees ached something awful and I worried because both were hurting at the same time. Usually its one or the other. (I guess sometimes it takes an extreme to make you finally 'change'.) So, I made the conscience effort to omit as much sugar out of my diet that I could, without that 'obsessive' craving. Three weeks later, my right knee is pain free. The left knee doesn't have the craggy ache, just the injury pain, which is a good sign too!
I bought a Brita hand-held water bottle with a filter inside...much better at keeping my water intake up. (I found myself feeling nausea at work sometimes, after drinking the water at work and thought it was the fountain.) A 16 oz. bottle...I can go through 3 or 4 bottles a day, at work alone. And I bought 2 filters (2 mons. per) to keep from having an excuse not to drink the water.
The food intake still needs work.
I used The Outlaw Way's Jan 4th WOD as a start to my revision because it was movements I could do and focused on upperbody. I altered movements that aggravated the knee. (bending past 90 degrees is, on a pain scale, 4-5. Don't want to increase. It also hurts when making lateral weight shift/direction changes. Moving straight, knee over the toe is just fine.)
Deadlifts were 55% of 1RM on bar with 25% band tension - 2 rep Every 30 sec. Total weight was 176#, give or take since I am not sure of the band. Wore weight belt...felt fine.
Benchpress were 70%, 80% and 85% of 1 RM (125#) These felt good as well, but left arm was clearly weaker than right. Placed hands evenly but felt like the right was pushing more/carrying more.
I didn't have Strict Weighted Pull-ups. I did bwt, dead-hang pull-ups. Since I don't have but a few of these, done one-by-one, I used the skinny red band for just a bit of assistance, so I wouldn't kip. these were tougher, but completed all.
METCON was modified. I did regular kipping pull-ups vs. C2Bs. I don't have those yet. The split jumps were subed for wide-stance box squats (my knee didn't go below 90 deg. but worked on speed and engaging posterior chain. Carried 15# med ball to add some resistance.) Subed wall balls for ab-mat wall balls - throwing ball at target on wall and catching on the way down, perform a sit up with arms extended overhead holding med ball.) THOSE got hard - used 10# since I need to build midline strength.
Lastly, the ME L-sit hold only held for 7-11 seconds. Very weak on these. Performed the reverse hypers with 90#. Dislike these as I have hard time breathing, but sucked it up and charged on.
I really enjoyed this workout. I took liberties with the time, but I enjoyed the individual workout. I will continue to participate in the class from time to time, but I do believe individual is more productive and easier to focus.
My next task is to arrange for a 30 day plan of similar WODs.
Around the holidays, my knees ached something awful and I worried because both were hurting at the same time. Usually its one or the other. (I guess sometimes it takes an extreme to make you finally 'change'.) So, I made the conscience effort to omit as much sugar out of my diet that I could, without that 'obsessive' craving. Three weeks later, my right knee is pain free. The left knee doesn't have the craggy ache, just the injury pain, which is a good sign too!
I bought a Brita hand-held water bottle with a filter inside...much better at keeping my water intake up. (I found myself feeling nausea at work sometimes, after drinking the water at work and thought it was the fountain.) A 16 oz. bottle...I can go through 3 or 4 bottles a day, at work alone. And I bought 2 filters (2 mons. per) to keep from having an excuse not to drink the water.
The food intake still needs work.
I used The Outlaw Way's Jan 4th WOD as a start to my revision because it was movements I could do and focused on upperbody. I altered movements that aggravated the knee. (bending past 90 degrees is, on a pain scale, 4-5. Don't want to increase. It also hurts when making lateral weight shift/direction changes. Moving straight, knee over the toe is just fine.)
Deadlifts were 55% of 1RM on bar with 25% band tension - 2 rep Every 30 sec. Total weight was 176#, give or take since I am not sure of the band. Wore weight belt...felt fine.
Benchpress were 70%, 80% and 85% of 1 RM (125#) These felt good as well, but left arm was clearly weaker than right. Placed hands evenly but felt like the right was pushing more/carrying more.
I didn't have Strict Weighted Pull-ups. I did bwt, dead-hang pull-ups. Since I don't have but a few of these, done one-by-one, I used the skinny red band for just a bit of assistance, so I wouldn't kip. these were tougher, but completed all.
METCON was modified. I did regular kipping pull-ups vs. C2Bs. I don't have those yet. The split jumps were subed for wide-stance box squats (my knee didn't go below 90 deg. but worked on speed and engaging posterior chain. Carried 15# med ball to add some resistance.) Subed wall balls for ab-mat wall balls - throwing ball at target on wall and catching on the way down, perform a sit up with arms extended overhead holding med ball.) THOSE got hard - used 10# since I need to build midline strength.
Lastly, the ME L-sit hold only held for 7-11 seconds. Very weak on these. Performed the reverse hypers with 90#. Dislike these as I have hard time breathing, but sucked it up and charged on.
I really enjoyed this workout. I took liberties with the time, but I enjoyed the individual workout. I will continue to participate in the class from time to time, but I do believe individual is more productive and easier to focus.
My next task is to arrange for a 30 day plan of similar WODs.
Thursday, January 3, 2013
Training through an Injury
And so, I decided to change the programming. My knee is hurting still. Mainly when I bend it past 90 degrees...especially in the set up position for a clean/snatch with the knees pushed laterally outward. Lateral movements hurt (changing directions). I am learning from my mistake with my ankle, so I don't want damage it any further and hinder any progress. I have been taking glucosamine and fish oil three times a day. It feels better while standing and walking forward, but making a turn is noticable.
Anyhoo, today's altered workout is:
W/U Dynamic Hip Warm Up:
2 rounds not for time
10 Sec Bridge Ups X 3
4-5 pistols (skipped)
10 V-Ups
6-8 Broadjumps (skipped)
Shoulder Press: 1-1-1-1-1
85#; 90#; 95#; 100#; 105#
100# was difficult, but got it up with effort
105# was hard! Lost form despite using wt. belt...but got it up.
(farted a bit too...excuse me :p )
METCON:
4 Rounds
30 KBS 44# 12:09
15 HRPU
This was harder than I thought. The cold made the KB feel like ice. I couldn't get all 30 reps in a row...had to break them up. The HRPU were killing my shoulders and traps...its a deceiving wod. I will have to do this wod again in 30 days.
Anyhoo, today's altered workout is:
W/U Dynamic Hip Warm Up:
2 rounds not for time
10 Sec Bridge Ups X 3
4-5 pistols (skipped)
10 V-Ups
6-8 Broadjumps (skipped)
Shoulder Press: 1-1-1-1-1
85#; 90#; 95#; 100#; 105#
100# was difficult, but got it up with effort
105# was hard! Lost form despite using wt. belt...but got it up.
(farted a bit too...excuse me :p )
METCON:
4 Rounds
30 KBS 44# 12:09
15 HRPU
This was harder than I thought. The cold made the KB feel like ice. I couldn't get all 30 reps in a row...had to break them up. The HRPU were killing my shoulders and traps...its a deceiving wod. I will have to do this wod again in 30 days.
Wednesday, January 2, 2013
To Train or Not To Train
I didn't mention before, but I am training with an injury...and past injuries. I say it that way because, I have come to realize that without proper warm-up, I have a good chance of re-igniting the old injuries. I need, at least, 15 minutes of a good warm-up; in which I break into a light sweat. 30 minutes makes me feel ready for almost anything.
Well, having said all that, I am currently debating on whether to re-do my training program to alter or remove movements that hinder the knee healing process. I do need to build upper body strength, but I am quite aware that absolute immobility of my knee would not be a good thing...much like a mechanized joint that doesn't get used and becomes stiff after long periods of non-use. My met-cons will suffer, i'm sure, but I will have to work hard on those later. First I must heal up to a standard that allows me to do all movements, pain free.
Cheryl Brost, one the older (seasoned) competitors of the CrossFit Games, is working through an injury as well. She too, has had to work around her injury. She also take a supplement, Altrient, that I believe is Vitamin C based. I will research on the effects of V-C for the speedy healing process. In the meantime, I am taking much fish oil and glucosamine chondrotin + MSM. After 30 days, I should be feeling pretty good - the injury will be a case all its own. Also making sure I drink much water and not take in sugar - since it helps to aid inflammation.
Tomorrow is a regular class day, so I may have to alter whatever the WOD is if it affects my knee.
Well, having said all that, I am currently debating on whether to re-do my training program to alter or remove movements that hinder the knee healing process. I do need to build upper body strength, but I am quite aware that absolute immobility of my knee would not be a good thing...much like a mechanized joint that doesn't get used and becomes stiff after long periods of non-use. My met-cons will suffer, i'm sure, but I will have to work hard on those later. First I must heal up to a standard that allows me to do all movements, pain free.
Cheryl Brost, one the older (seasoned) competitors of the CrossFit Games, is working through an injury as well. She too, has had to work around her injury. She also take a supplement, Altrient, that I believe is Vitamin C based. I will research on the effects of V-C for the speedy healing process. In the meantime, I am taking much fish oil and glucosamine chondrotin + MSM. After 30 days, I should be feeling pretty good - the injury will be a case all its own. Also making sure I drink much water and not take in sugar - since it helps to aid inflammation.
Tomorrow is a regular class day, so I may have to alter whatever the WOD is if it affects my knee.
Tuesday, January 1, 2013
New Year 2013
January 1st. I didn't do the traditional Blackeye Peas and Cabbage thing. I worked out. I
have a 30 day plan. I began today with the start of a Snatch cycle I found from Outlaw CrossFit's main site. For the month of January, I will follow this workout approximately 4 days a week. Wednesday will be my complete off day and Sunday will be my active rest. I still will coach 2x a week, so I will have to workout before those class times.
Today's workout was altered because I didn't learn to read numbers yet...(I looked at the wrong day's WOD when I started.)
OCF
The STRENGTH segment was suppose to be:
OCF120712
5X2 3-Stop Snatch Pull + Hi Hang Snatch (full Squat) heavy but perfect; rest 10 sec.
INSTEAD, I did:
15 Min to establish a 2RM Snatch Balance (OCF120714)
CONDITIONING: 12 Min AMRAP
50 DBL UNDERS
7 Hang Power Snatches 65#
7 Snatch Balances 65#
Results: 1 full round + 62 reps
I sucked at this royaly! Had my oly shoes on...I believe my shoulders were fatigued because I found myself failing the Dbl Unders and the rope catching on the heels. So, like any novice, I changed shoes. FAIL. ("Okay. It isn't the shoes...") Finally found the rhythm. Got through those but found myself fatiguing on HPS. Needed to remind myself of opening the hips and leaning shoulders back a bit more to keep bar from going to far away. I realize I need more PVC drills to incorporate better muscle memory to this movement. The Snatch Balances were tiring after my screw up from earlier. I had a belt on, but still found my torso losing stability. Fell once, ditched it twice. I didn't think that I would have had such a hard time with this..but I truly need to do more work and come back to this WOD to see how I improve.
have a 30 day plan. I began today with the start of a Snatch cycle I found from Outlaw CrossFit's main site. For the month of January, I will follow this workout approximately 4 days a week. Wednesday will be my complete off day and Sunday will be my active rest. I still will coach 2x a week, so I will have to workout before those class times.
Today's workout was altered because I didn't learn to read numbers yet...(I looked at the wrong day's WOD when I started.)
OCF
The STRENGTH segment was suppose to be:
OCF120712
5X2 3-Stop Snatch Pull + Hi Hang Snatch (full Squat) heavy but perfect; rest 10 sec.
INSTEAD, I did:
15 Min to establish a 2RM Snatch Balance (OCF120714)
CONDITIONING: 12 Min AMRAP
50 DBL UNDERS
7 Hang Power Snatches 65#
7 Snatch Balances 65#
Results: 1 full round + 62 reps
I sucked at this royaly! Had my oly shoes on...I believe my shoulders were fatigued because I found myself failing the Dbl Unders and the rope catching on the heels. So, like any novice, I changed shoes. FAIL. ("Okay. It isn't the shoes...") Finally found the rhythm. Got through those but found myself fatiguing on HPS. Needed to remind myself of opening the hips and leaning shoulders back a bit more to keep bar from going to far away. I realize I need more PVC drills to incorporate better muscle memory to this movement. The Snatch Balances were tiring after my screw up from earlier. I had a belt on, but still found my torso losing stability. Fell once, ditched it twice. I didn't think that I would have had such a hard time with this..but I truly need to do more work and come back to this WOD to see how I improve.
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