HSPU's...YEAH!

Like all, it's been a crazy Holiday Season.  I've been busy shopping, working, getting the house ready for company, and doing a little celebrating as well.  :)  There's my lame excuse for not posting for awhile.

Over the past two weeks, I've been feeling stagnant and slow.  Holiday celebrating caught up with me and I'm feeling the effects.  This weekend I've had one glass of wine, and I have to say that this morning I woke up feeling GOOD!

Friday night, Michelle taught me to kip the Handstand Pushup.  I haven't been so fricking excited with my performance in a LONG time.  If you can knock out 5-10 blue banded HSPU's easily, and have not tried it...DO IT!  With the proper technique it felt easier than the blue band HSPU because there was a little pressure taken off the Shoulders.

1.  Start with head on the floor
2.  Head and hands should be in a tripod position
3.  Bring knees down to chest
4.  Forcibly kick up and push up at the same time

These aren't the greatest pics, but courtesy of my Mom, here ya go.

Hands in Tripod Position

Locked out at the top

Goal Recap
5 consecutive Ring Dips - Still at 3.  
Daily Double Unders practice - Practiced 5 out of 7 days each week.  Definitely getting easier.  Yesterday I was able to string together 5 without singles.
2 days Muscle Up progression practice - 1 day each week.
Wendler Week 3 & 4 - Did not complete.
Heavy Thruster Practice for Max Reps - Did not complete.


This Week and Next Week Goals (only slightly varied)
5 consecutive Ring Dips
Daily Double Unders practice
2 days Muscle Up progression practice
Wendler Week 1 & 2
Heavy Thruster Practice for Max Rep
2 days HSPU practice

Goals Last Week, Goals This Week, Goals For 2011

Why all the goals?  Goals keep me pushing myself mentally and physically to become the best person that I can be in and out of the gym.  I like to think that it also rubs off on my kids and that they will learn that with a little hard work you can achieve ANYTHING that you put your mind to.

At the finish of the 2010 Seattle Half Marathon

Last week Goal Recap
5 consecutive Ring Dips - got 3
Daily Double Unders practice - Got 6 out of 7 days.  They have drastically improved, but it will be an ongoing goal.  My jump is much quieter, but with the new style I have to jump one single for every double.
2 days Muscle Up progression practice - Check.
Get Well - Check
Wendler Week 2 - Bench Press.  Hectic week, missed deadlifts and back squats

This Week and Next Week Goals
5 consecutive Ring Dips
Daily Double Unders practice
2 days Muscle Up progression practice
Wendler Week 3 & 4
Heavy Thruster Practice for Max Reps


2011 Goals
Increase # of consecutive pull ups to 20
Do a muscle up
Do a HSPU
Get a sub 7 minute Fran time
Get a sub 40 minute Murph time
Run a marathon
Increase one rep loads in the following:
Front Squat - 160lbs
Clean - 140lbs
Snatch - 120lbs
Deadlift - 280lbs

What? It took Mark and Tom how long???

Happy Birthday to Adriana and Steven!!!  Yesterday's WOD was a Birthday WOD for Adriana and Steven.  Like all good WOD's it looked deceivingly easy.  I went about my day not worrying about it.  Then I put a call into Michelle on the way to the gym and I started to freak out!  Not good news...the WOD was a bear.  Walked into the gym saw Tom and Mark's time and then the butterflies begun.  To add nuttiness to the picture I was able to watch the first wave prior to my attempt...Blccck..

12/2 Recap

WOD
2 Rounds, of each couplet consecutively, for time:
36 Calories on the C2 Rower
36 Wall-Balls (20#/14#)
21 Burpees
42 One Arm Kettlebell Swings (53#/35#) - 21 Reps each arm

Time:  16:27
This one did suck.  Lucky for me I had Mark Norah doing Wall Ball next to me so I couldn't stop.  Otherwise you might as well add a couple more minutes.

SKILLS
Tonight was a first for me with 20 consecutive Double Unders.  Loving the RX Jump Rope!

FOOD
Breakfast - chicken sausage, broccoli, carrots, Americano w/ splash of heavy cream
Lunch - CHEAT MEAL Chorizo Burrito at this amazing little Taqueria on Gilman.
Dinner - Lean beef, grilled onions & peppers, avocado, tomatoes
Dessert - CHEAT 2 pieces of chocolate covered macadmias & one glass of red wine

Why is that for me a cheat early in the day leads to cravings and a cheat later in the evening?  Weird, but it's pretty consistent.  Anyway if you every want some darn good authentic Mexican food you have to check out the little Taqueria on Gilman in the same shopping center as Sherwin Williams.

My shoulders are tired and my lats hurt!

Maybe it's the painting, the pull ups, or the overhead squats, but DANG my upper body is tired and sad.  Yesterday, I missed my double under practice.  Not that practice was scheduled and I ran late.  I just didn't do it.  Tonight...double unders are on deck!

12/1 Recap

WOD

Front Squats 3-3-3-3-3
95lbs-115lbs-120lbs-125lbs-130lbs

I HATE front squats, simply for the fact that I always end up leaning too far forward and keeping my elbows up and my body upright is a complete challenge.  They're better but they could get improve.

Overhead Squats 1-1-1-1-1
95lbs-105lbs-110lbs-115lbs-120lbs(F)

Now I LOVE overhead squats, simply for the fact that they feel good. I have the bar above my head to leverage against to prevent my body from leaning forward.  However, the WOD was running late last night so my last two attempts felt rushed and I missed my last lift.  My ability to focus during a strength WOD could definitely improve. I will make 120 next time.  Infact I feel strong enough for 125...I just missed the jerk off the back.

FOOD

Breakfast- One chicken sausage, grapes, Americano w/ heavy cream
Lunch- Beef Stew, Avocado
Snack- Americano w/ heavy cream
Dinner - Porkchop, green beans
Snack- Nuts

RX Jump ropes ROCK!

So I got my RX Jumprope in the mail...Not only is it cute, but it is incredible AWESOME.  Yesterday morning I practiced and could consistently achieve 10-15 double unders with no problem!  Yeah Jump Rope!

Note:  The length is 8'3"

My kipping pull up was also mysteriously smooth and easy last night.  My set was a string of 10 and then it  6 and 4, then 5 and 5.  The 7th through 10th round were broken up due to my beat up hands.  :(  Need to heal these guys then saw them down.

11/30 Recap


WOD 
10 rounds:  10 box jumps, 10 pull ups
Time:  12:58

100 abmat sits ups
Time:  2:00

Skills
15 minutes double under practice

Food


Breakfast- grapes, americano w/ heavy cream
Lunch- Beef stew, Avocado
Snack- Americano w/ heavy cream
Dinner- Meatballs, 1 glass of wine

How not to train for a half marathon

I'm excited to say that Laura and I completed the Seattle Half Marathon.  It was a great experience, and I'm looking forward to the next one!  There were however some things that I could have done differently.

My training outside of Crossfit consisted of 5 training runs; a 10k, a 7 mile run, a 8 mile run, a 9 mile run, and a 10 mile run.  I'm pretty happy with little running specific training that I completed the run in 2 hours and 15 minutes.  However, it could have been a 2 hour run for me and less stress on the legs had I trained appropriately.  Mile 12 of the race my knee gave out, and I had to walk to release the tension and then was able to finish with a steady jog. 



Laura and I at the start of the race!



Back to training for Sectionals!

11/29 Recap

WOD
12minute AMRAP:  400M run, 5 Deadlifts

This seemed to be a cruel joke after the half marathon, but I chose a light load, 153#, and completed 5 rounds while stretching out my hammies.

Wendler 3-3-12
Bench Press 70lbs, 80lbs, 90lbs

Skills
Ring Dips, Muscle Up Progressions, Double Unders

Thanks to Rona I worked on Ring Dips, a set of 3 and a set of 2.  I attempted two musle ups on the rings which was humorous but completed one decent musle up progression.  It was the closest I've felt to doing something that actually resembles a muscle up.  Good stuff.  I got some more double under practice in.  Last night I received my RX Jump Rope and I Love it.  My double unders have regressed to double, single, double, single as I'm using the jump up with straight leg technique.  It seems to be working.  I can consistently achieve 10 Doubles with this method. 

Food

Breakfast- Grapes, Americano w/ heavy cream
Lunch- Beef Stew, Avocado
Dinner- Turkey, Cranberry, Carrots, Broccoli
Snack- Nuts

Breaking the silence...

Sorry guys for the lack of posting.  There's been just a few things going on the past couple of days:  lots of snow, sickness, & philosophical food discussions.  

Let's start with the last one.  Michelle and I were discussing the Whole 30 and the after effects, wanting everything that you had not eaten for 30 days.   In general, my eating habits to begin with are good.  I don't eat pasta, bread, grains, and I consume limited amounts of dairy.  I eat a lot of vegetables, fruits, and protein.  Occasionally, I may want ice cream or chocolate, but it's not that often.  Last weekend, I made the Paleo Lasagna that I posted and I added mozzarella cheese to it as well.  What's funny is that I felt like I was committing a crime.  The guilt was ridiculous and the obsession of the addition of cheese a little kooky.  At the end of the day it was a sign of why the whole 30 is not sustainable for me long term.  Now I'm still going to post what I eat, because it is important and I do want to improve my eating patterns.  I just want it to be long term and life long.

What's ironic is I went to a fabulous dinner with my Mom last night for Thanksgiving Dinner and I didn't touch the bread or the mashed potatoes.  They were not appealing among the turkey, cranberries, & roasted vegetables.  I did eat the dessert, but the cool thing about going to a restaurant is that you can't go back for another piece.  :O)

Turkey Dinner with Mom

The snow is not so important, but the sickness is bringing me down just a wee bit.  It may keep me from running the half marathon.  I was unable to workout yesterday and I'm down and out today.  I went to the doctor and was given antibiotics, an inhaler, and cough medicine.  So here I am on the couch watching the Blue Planet with Maya.  As much as I feel the need to get up and do something, Rest is mandatory today so here I lay.  

This week I did manage to start Wendler back up.  My cycle includes back squat, deadlift, & bench press.  Double Unders are still an obstacle.  This week my weakness was exposed.  A WOD that took most 25 minutes took me 39 minutes.  Just an example that it warrants a lot of attention.  Based on suggestions in the gym I ordered an RX Jump Rope to practice the double unders and I received some jumping pointers from Tom and Michelle that I'm practicing.

Goals for the upcoming week.

1.  Get Well

2.  Wendler Week #2

3.  Daily Double Under Practice

4.  Muscle Up Practice two days

5.  Ring Dips - 5 consecutive