Practice Makes Perfect...Right?

So we're watching the competition on Saturday and Mark turns to me and says there's no reason that you can't improve your double unders.  All you have to do is practice them every day.  I had no come back, because ultimately he's right.

Yesterday was the first day of double under practice.  My back was too tight to lift any loads, so I figured it was a good day to start.  My back feels much looser today and I'm thinking the doubles may have helped.

Skills Day
20 minutes of double under practice
Sets of 15, sets of 10, sets of 5 and lots of sets in-between due to snagging
1000M Row
Ring Dip Practice

Food Log


Brunch -
Americano w/ Splash of Heavy Cream
Fruit, Veggies, Nuts, Olives, BBQ Pork (all courtesy of Evan's Bday party)

Snack-
Americano w/ Splash of Heavy Cream

Dinner -
Ribeye Steak, Acorn Squash, Tomato, Avocado, Mozzarella, Basil
2 glasses cabernet

Mt Rainier's Strongest Man and Woman Competition

Yesterday was an incredible experience.  I had a lot of fun and it was fantastic to watch friends display pure AWESOMENESS!  It was great to compete with a such a strong group of women, and I made a few new friends that I'm excited to see at Sectionals.  I also want to say thank you to friends, my Mom, Maya, Murdock, and Garrett for coming out to watch us all compete.  The support is incredible and you have no idea how much it means to have you all there.  Thank you!

Did I make weight?  Uh, No.  I fell in to the 140-160lb weight class.  I'll get into the effects later for each event.  I'm still not a huge fan of scales and the madness behind watching your weight every day or even every week, but next year I will be in the lower weight class.  Not just for the lower loads, but overall my performance and health will be improved by decreasing my body fat.

Event #1: 1 Rep Max Effort Fatbar Deadlift

My lift:  223 lbs

Lifting with a Fatbar is DIFFERENT!  I practiced these one night a week ago.  I made 203#, jumped to 223# and failed.  So, although I was 7th out of 8, I am happy with my 223# lift.

Event #2: 2 Rounds for time - 200M run, 5 stone lifts (135#), 1 rope climb
10 minute time cap


My time:  7:30
Scale:  135 lb stone was RX, I used a 100 lb stone.

Yesterday morning was the first time I've ever lifted a stone, and let me tell you it's fun but challenging.  :)  My first round I struggled with the stones.  By round two I got the hip pop down and the stone lifts went quicker.  This was the event that I was most nervous about, but I felt strong on the rope climbs and was happy to complete it prior to the cut off.  This was definitely the high point of my day.   Finished 7th out of 8.

Event #3: 3 Rounds for time - 7 Fatbar Push Jerks (105#), 21 Double Unders

5 minute time cap

My time:  DNF - 1 complete round, + 5 Push Jerks

Scale:  Did not scale, probably should have

This shocked me.  I practiced 107# in the gym and I felt strong.  What I didn't do was multiple reps or combine the Push Jerks with another movement.  Cleaning the fatbar destroyed me.  Not to mention I threw everything that I had at WOD #2.  What's ironic is that I was so concerned about the Double Unders that I never prepared myself properly for the Push Jerks.  I finished 5th out of 8.

Event #4: 50ft (guess) Farmer's Carry (240#), 50ft Sandbag Carry (100#)

2 minute time cap

My time:  DNF 

Scale:  Did not scale, I should have

Shocked, embarrassed, words can't express how frustrated I felt at the end of this WOD.  I couldn't lift the Farmer's Carry.  For 2 minutes I pulled and pulled to no avail.  Everyone screamed and cheered.  A new friend Chris gave me a hug at the end.  She stood next to me, cheered, and offered me chalk.  I was the only competitor not to finish this WOD.

To sum it up, this was an incredible experience.  I'm coming back stronger next year!

11/5 Update

T.G.I.F.  Missing work and having a sick child really threw a wrench in to this week.  I'm glad to see Friday!  Tomorrow is going to be a blast regardless of my encounter with "the stones".  

11/5 Food and WOD

Food

Breakfast-
Chicken Sausage, Mandarin Orange, Apple
Americano w/ splash of heavy cream

Lunch-
Hamburger Patty, Apple

Snack-
Pumpkin Protein Smoothie (don't ask)

Dinner-
Chicken Stock, Cashew Butter, Mandarin Orange

Workout

Skills Work
Double Unders, Medball Cleans, PVC Cleans

11/4 Update

Yesterday was better.  Food intake was under control.  However, due to a hectic evening at home (with no Mom may I add) I had to stay home and sooth the masses, so I missed my WOD.  

The forced rest was a good thing as Mt. Rainier's Strongest Man and Woman competition is tomorrow.  I'm not making the lower weight class, but I've come to grips with it.  

After the competition I'll post all the numbers for you all to see.  I'm going to keep blogging my food as this is a trouble area for me and something that needs continued focus.
11/4 Food and WOD

Food

Breakfast-
Chicken Sausage, Brussel Sprouts, Zucchini
Americano w/ splash of heavy cream

Lunch-
Pork Chop
Sweet Potatoes

Snack-
Apple w/ Almond Butter

Dinner-
Hamburger Patty, Avocado, Grilled Onions, Carrots

Workout

Nothing - Forced Rest Day

Food and WOD Update

So let's start with the good news.  The past week has been full of double unders, rope climbs, heavy overheads, and fat bar work.  I love it.  Overall I've been feeling stronger, lighter, and faster. 

Until yesterday that is, and that's where the bad news comes in.  This is so disgusting that it has taken me two days to write up the post due to my embarrassment.  Tuesday I had an all day love affair with my fridge, pantry and freezer.  Last night when I went for my 10 mile run, every step felt like I was trudging through sand.  It was a horrific reminder of what happens when I eat garbage and lots of it.  The positive part of this whole ordeal is that no alcohol was involved.

Cause and effect is easy to analyze, but my real questions are how did it happen, why did I let it happen, and how can I stop it from happening again.  I could give you all of my personal drama, stress, and excuses for the big mis step, but the truth is that my life is pretty damn good.  I have wonderful kids, a good job, a loving family, great friends, and a pretty fantastic SnoRidge Crossfit community that make my life awesome. 

To top it off, food is fuel, not an emotional crutch.  My issue is that food and alcohol are much more than that in my life.  Balance is good, but how do you get there?  As soon as I find the answer, I'll share the wealth.

So here it is:

11/2 Food and WOD

Food

Breakfast-
1 chicken sausage, tomato, avocado, basil
Americano w/ splash of heavy cream

Snack-
1 banana & nuts

Lunch-
Ice cream Sundae

Dinner-
Steak, tomato, avocado, sweet potato

Dessert-
2 Reese Peanut Butter Klondike Bars
5 funsize candy bats

Workout

WOD-
Get Strong Overhead
3 Rounds for Time:
50 Ft. Barbell Overhead Walk (105#)
20 Wall Balls (14#)
15 Box Jumps (24")

Skills Work-
150 Double Unders for Time

11/3 Food and WOD

Food

Breakfast-
Grapes
Americano w/ splash of heavy cream

Snack-
Orange

Lunch-
Chicken Breast
Broccol w/ Balsamic and Olive Oil

Snack-
Apple w/ Almond Butter

Dinner-
Pork Chop, Zucchini, Brussel Sprouts

Workout

WOD-
10.11 mile run

11/1 Food and WOD

It was a good day yesterday.  Got in some good food and some good rope climbing.  Today Double Unders are on deck.


Food


Breakfast-
Grapes & Nuts
Americano w/ splash of heavy cream

Lunch-
Pork Goulash
broccoli

Dinner-
Chicken breasts
Brussel Sprouts

Workout


WOD - Jackie
Skills Work - 3 rope climbs

10/30 and 10/31 WOD and Food Update

And the drinking continued through the weekend.  Enough Said.

10/30 


Food

Breakfast -
Grapes
Americano w/ Splash of Heavy Cream

Lunch-
1 1/2 chicken sausage
tomatoes, basil, avocado

Dinner-
beef stew
2 water & vanilla vodka
1 glass of wine


Workout


Frankenchipper WOD

10/31 Food 

Breakfast -

Fruit Omelette

Americano w/ Splash of Heavy Cream

Dinner-

Pork Ghoulash w/ broccoli

1 glass of wine

4 fun size snickers bars

Workout

1 hour run around Arboretum

"Brenton" WOD