Gimme Gimme Shock Treatment

Took an unplanned rest day yesterday. Why? I felt I needed it. Just was overly tired and sore. It was my first day off in 2 months.

meal 1 - vega wfo w/coconut water
meal 2 - soysage, taters, mushrooms, onions
meal 3 - lentils & brown rice
meal 4 - clif builder bar
meal 5 - hummus, steamed broccoli, peanut butter

Swim - 400 drill - 100s of switch, catch, shark & hesitate, 4 x 300 (100 as race start, settle into race pace for last 200) on 45 seconds rest. #1 - 5.02, #2 - 5.10, #3 - 5.15, 8 x 25 sprints on 30 second rest - 6 at 18 seconds last two - 19 seconds. 200 cooldown with fins, 100 side kicking switching every 25, 100 streamlined kicking, 100 breaststroke

Run - 3.95 miles. - still slow!

CF wod - Was supposed to be 40 Turkish Getups. I did them for 30 minutes straight i don't know how many reps it was. used a 18lb KB to start and about halfway upgraded to a 26 lb Kettlebell. It's been awhile since i've done these. I should do them more often then are good for my surgical shoulder.

meal 1 - vega wfo w/coconut water
meal 2 - vega wfo, soy yogurt, strawberries, blueberries, ground flax, mac nuts
meal 3 - tempeh, carrots, potatoes, yellow beans, tomatoes
meal 4 - clif builder bar

The Wanderer

Bike - had my class this morning. Got damon hooked up with his new garmin sensor. sadly I couldn't get it to work during the class because it was picking up other sensors but after the class I got it to work so I will have data again for me rides. Yippee. Gonna keep me honest. main sets of the class today were an 8 minute TT at 100 percent effort. a 10 minute hill climb hard gear low cadence grind. and a 5 minute high cadence spin .There was other riding involved too not sure how much before of the sensor issue. legs are always cooked after this class.

Run - 3.5 miles. Still slow going! I need someone to run behind me with a taser or something. had to immediately get to the pool to get my swim wod in. Foot was a little sore afterwards. Oddly my left leg bothers me more than my right foot.

Swim - 300 drills to warmup, catch, shark and hesitate. My lats and shoulder were killing me for the entire time in the pool. Strangely they were not hurting at all until I started swimming. I think it is was from the cf wods yesterday. 500 pull, 5 x 100s at race pace on 20 seconds rest. Swam these at 1:40. Not sure if that was my race pace or not but I wasn't feeling speedy in the pool tday. finished off with 500 easy.

meal 1 - clif builder bar
meal 2 - tempeh, spinach, red peppers
meal 3 - vega wfo w/coconut water
meal 4 - 2 mexican pizza (black beans, tomatoes, cabbage), peanut butter

im register to race the "run for the red" marathon as part of a relay team. This is the course that Ironman Pocono mountain is using so I wanted to get out on the course before IMPM and check it out. This will be a half-mary a few weeks before eagleman. Really hope my running gets better and fast!

Into the Groove

bike - 13 minutes warmup, 30 minutes of 40 seconds on 20 seconds off 7 minute cooldown

cd wod - "daniel"

50 pullups
run 400 meters
21 - 65 lb thrusters
run 800 meters
21 - 65 lb thrusters
run 400 meters
50 pullups
time 20:49

Had to really sub for this wod too. All of the running I did on the rower. I also did the pullups on the rings because my hand is still torn up and bleeding. I couldn't get through 100 kipping pullups without trauma. Those were tougher than I expected. Did the thrusters as two seperate movements. 21 front squats @ 65 lbs. then when I was done with those i did 21 shoulder presses with 45lbs. I was push pressing the weight a bit because it was tough.

meal 1 - tempeh bacon
meal 2 - vega wfo w.coconut water
meal 3 - clif builder bar
meal 4 - tofu, yellow pepper, onion, arugula, daiya

The becoming

swim - 500 drills - switch, catch, drag, shark and hesitate
400 pull - 7.14
2 x 200 pull with paddles 3.54 - 3.55
2 x 400 on 20 sec rest - 6.59 - 7.00 - kinda funny this wasn't a time trial but this is an improvement over my last 400 which was 7.17
100 cooldown with fins

run - 3.25 miles - time 32.18 - i forgot my gps watch so i used mapmyrun and came up with a loop near my office. next time will be 3.5 which is what i was supposed to run today.

CF - 60 kettlebell clean & presses with 26lbs. time 4:40. 30R/30L - I did a few warmups with 35 but I didn't think I was going to make it through all those presses with that.

meal 1 - vega wfo w/coconut water
meal 2 - soy yogurt, blueberries, strawberries, ground flax, vega wfo
meal 3 - 2 clif builder bars ( i was starving!)
meal 4 - tofu, spinach, guacamole, banana

Hells Bells

wod 1 - bike on trainer - 13 minute warmup. then 9 minutes on 3 minutes off 7 minutes on 3 minutes off 5 minutes on. 7 minute cooldown.

wod 2 - "helly" this was modified so much i can't even call it Kelly
5 rounds of
Row 400 meters (supposed to be a run)
30 steps up onto a 24 inch box (supposed to be box jumps)
30 wallballs - 14lb ball @ 9 ft target (hells balls)
time - 34.44

Been awhile since ive done wallballs. they were rough at the beginning but got better as it went on.

meal 1 - tofu, spinach ,guacamole,banana
meal 2 - vega wfo w/coconut
meal 3 - soysage, broccoli, clif builder bar
meal 4 - tofu marsala, mashed parnsips, zucchini, peanut butter

pride (in the name of love)

swim - 500 drills - 100 balance, 100 switch, 100 catch, 100 shark, 100 hesitate

5 x 300 on 25 sec rest - odd intervals - swim even interval - pull

1 - 5.23
2 - 5.32
3 - 5.27
4 - 5.51 - lost pull buoy on last turn and had to hunt it down!
5 - 5.27
the streak continues - i am still faster without the pull buoy! I was feeling yesterdays wod when I was swimming. All day my shoulder has felt a little tweaked.

cf wod - 5 rounds of 50 ft walking lunges, 25 GHD situps, 25 back extensions - time - 13.36 - got a good burn on the legs.

run - 3 miles - 28.50 - my foot doesn't hurt when i run but it does seem to have a pulling sensation to it. Maybe becuase I have been working on stretching it.

meal 1 - vega wfo w/coconut water
meal 2 - soy yogurt, strawberries, blueberries, ground flax, vega wfo
meal 3 - clif builder bar & mac nuts
meal 4 - tofu & carrots (small)
meal 5 - clif builder bar
meal 6 - soysage, broccoli, banana, peanut butter

 

Received my garmin sensor in the mail today. So I can get that hooked up on my tri bike! :) Any have some data for my rides again.

I know it's true but im sorry to say

Got lots of snow last night so no trip to the pool this morning. Hit the bike wod on the trainer instead. 13 minute warmup. 60 minute time trial. cooldown for a few minutes.

cf wod - "eva"
5 rounds of
Row 800 meters
30 Kettlebells Swings @ 35 lbs
30 pullups
time - 45.16

This is a tough wod because it takes me a long time to do that many pullups. It is hard to keep the intensity up for it too. I of course tore my hand again. the grips i bought don't really seem to be helping. I am tearing my hand everytime there is a lot of pullups in a wod even though I am wearing the grips.

meal 1 - tempeh bacon
meal 2 - vega wfo & coconut water & mac nuts
meal 3 - tofu teriyaki, green beans, red beets, mac nuts

nightmares

bike - 13 minute warmup. 3 x 25 minutes on 5 minutes off. Got some snow last night so still haven't made it outside on my bike. On the trainer still getting used to the tri bike.

Run 2.5 miles. Got to go outside for this!

50 pushups wearing a 20 lb weight vest with a 5 second isometric hold after each pushups. - that hold made it rough!

Had a dream last night about crashing my bike during a race. My ankle bone was coming out of my leg from it.  so creepy.

meal 1 - tofu, broccoli, red pepper, red onion, coconut milk, clif builder bar
meal 2 - Lentil tacos, pico de gallo
meal 3 - tofu teriyaki, green beans, red beets, peanut butter, granola & soymilk

Dead Leaves & the Dirty Ground

Had my bike class this morning. Always walk out of it with sore legs! which is good! Todays focus was mostly on cadence and gearing. Talked about how to gear your bike when racing. Not to do things like dump your gears when you see a hill coming etc. Did a 4 minute warmup. Then a couple of 30 second sprints. Main set was 3 rounds of 5 minutes as 90 percent effort then 3 rounds of 2 minute efforts at 100 percent. There was recovery spinning between all. 10 minute cooldown. I did almost 14 miles on my bike. Still working on setting up damon. I tried on my new carbon tri shoes. I feel like a little princess in them they are so lite and shiny. the shiny won't last! I talked to the bike guys about my saddle. Their answer for cervelo not offering the womens compenents on the TT bike is because there is no "womens specific" Tri saddle on the market. They claim that the womens saddles Ive seen are not Tri saddles but that they would work if i want to get one. They recommeded that I wait a bit before switching out yet. I was considering through my road saddle on just to see if it made a difference before I go ahead and buy a new saddle. Their reason to wait is that I am only riding on the trainer and they suspect I will actually like my saddle more once I get the bike on the road. They claim it is a well liked saddle. I guess it is possible since i don't really move much on the trainer at all. I have plenty of time to wait and figure it out. Still working on the water bottle placement too. I tried to get one mounted in my aerobars but my bike was too small to fit. Gonna have to try other options. Got to ride stefan in class today since he has the computer that i need for the class. He looks super spiffy with his newly taped blue bars! Hope to have the garmin setup on my tri bike by next class so i can start using damon there too.

I picked up a pair of brooks glycerin 8s to use as my running sneaks. I am going to try to only use them as runners and use my older sneakers for just walking around. I want to keep better tracking on how much mileage is on my sneakers and replace them as needed. Gotta pamper the foot! The foot was still too sore to run on today but feeling better than it did yesterday.

Swim wod - 500 of drills to warmup, 100s of switch, catch, drag, shark & hestate. Pool was super crowded today. Had to share a lane. Did a 2,000 TT . time was 39.04. Kinda disappointed in this as I know I have been swimming faster. Maybe I wasn't the best lap counter. I never am. Then had to play with my paddles. They were actually easier to use than I suspected.
100 of paddles & fins
100 of paddles & pull buoy
100 paddles only
100 shark
100 side kicking switch sides every 25.
cooldown 50 breaststroke, 50 backstroke

meal 1 - clif builder bar
meal 2 - vega wfo w/coconut water
meal 3 - tofu, red pepper, red onion, zucchini, carrots, guacamole, peanut butter
meal 4 - tofu, broccoli, red pepper, red onion, coconut milk

Gimme Shelter

My foot was still sore from the shot today so I had to modify my training a bit.

Swim - 45 minutes of drills! foot was in no shape to be pushing hard off the wall. Did all drills in 100s kept mixing them up. Was working with keeping my recovery arm over my shoulders before switching lead hands. Did 3 touch catch and waving catch as well as just laps dragging my recovery hand in the 3/4 quarter position. Also did some head lead swimming to just work on body rotation. Did my usual switch, catch, drag, shark and hesitate drills too. Did some kicking and side kicking drills. Got my new fins in the mail today but it was after i was swimming so that will have to wait til next time.

CF wod - I modified Barbara by putting in leg lifts for the squats since nay kind of weight bearing/ walking makes my foot ache. it is a lot better today than it was yesterday but tomorrow I think it will be back to normal.

5 rounds of
20 pullups
30 pushups
40 situps
50 leg lifts
rest 3 minutes

round 1 - 6.17
round 2 - 6.17
round 3 - 6.13
round 4 - 5.49
round 5 - 6.04

I still have 2 raw bleeding hands from the pullups. Those were rough. I think my time went down in the later rounds because once I lost the kip I just dropped off the bar and go right back up in sets of 1 and it seems to go faster than fighting to kip. pushups and situps went unbroken. I tried to do as many leg lifts as possible without breaking.

40 minute easy spin on my tri bike on the trainer. I am getting more comfortable on the bike but still thinking about switching the saddle.

The bike shop called today that my carbon tri shoes came in but the weren't able to get my speedplay pedals so i had to order those from nashbar myself today and I hope I got everything i need.

meal 1 - vega wfo, soymilk, blueberries
meal 2 - clif bar & mac nuts
meal 3 - vega wfo w.coconut water & mac nuts
meal 4 - tofu, brown rice, broccoli, carrots, mushrooms red peppers
meal 5 - tofu, red pepper, red onion, zucchini, carrots, guacamole, peanut butter

paint it black

bike - 13 minutes warmup then some tabata! 8 rounds of 20 seconds on 10 second off. 7 minute cooldown. This is the hardest I have gone on my new bike yet. Guess I am starting to get broken into it. I emailed Cervelo yesterday to ask why they offer womens options on their road bikes etc. but not on their TT bikes. I'm curious to see their response if I even get one. I mostly just wanted to voice my opinion that it might be a nice idea since the bike can be the best piece of machinery but if you can't feel comfortable on it you'll never do well with it. I haven't decided if i am going to switch the saddle yet or not. I do seem to be doing better with it but as my mileage increases and i get out on the road ill see what's up.

great weather here again today! I got outside and did a 2.3 mile run. Had to get it in before the doc appt where he cripples me up for a few hours. It went well enough. Not really running hard but it is good to be moving!

cf wod - 60 Kettlebell Snatches - (30 each arm) for time - 26 lb KB time - 3:40
Kept the weight light as I haven't done snatches in forever and I basically want to make sure the form was on and I wasn't muscling the weight. I didn't want to accidently have to pull my foot off the ground to get the weight up. Next time I think I can go heavier.

Visit with the doc went well. Got another shot in my foot to break up the scar tissue. He thinks this will be the last one since most of the scar tissue at this point is superficial to the skin and not over the nerves in my foot. I have to keep using the Voltaren gel everyday but I am cleared to run on the flat and gradually increase my distance. no hills or speedwork yet. Only other big restriction is no jumping of any king, no jump rope, box jumps, broad jump, jacks, etc. since that is the only thing he said that could really imjure it at this point in the healing process. I have to go back in a month. The big thing he wants to me do is keep it stretched out. Im sore from the shot now. Hopefully that will be gone by tomorrow.

I've been rockin these compression socks lately and i really like them!!

Original Of the Species

swim - got to use my new fins, pull buoy & kickboard today. I am determined to learn to swim faster!

500 drills - 100s of switch, catch, drag, shark & hesitate
200 - 3.25
another 500 of drills - same as above
200 - 3.23
500 of drills - same as above
200 kick
100 side kick - switching sides every 25
50 breaststroke

i really like the kickboard I got. Have to get used to the fins. I ordered paddles too but they were missing a piece so i have to wait for my new ones to come.

run 2.09 miles - foot doing ok - back to the doctor tomorrow. dreading more shots but probably going to end up getting them.

cf wod - amrap in 12 minutes of
10 pullups, 10 situps, 10 stepups onto a 24 inch box
6 full rounds and 3 pullups in the 7th round
lost more skin off my hand.s step up felt ok.

easy 35 minute spin - still trying to get settled into my new bike. Still not used to the saddle. My surgical shoulder has been clicking when i am in the aerobars. Sometimes I can make it go away. other times I can't. That is something I am going to have to watch.

meal 1 - chocolate soymilk, blueberries, vega wfo
meal 2 - vega wfo w/coconut water, mac nuts
meal 3 - clif builder bar, mac nuts
meal 4 - tofu, red peppers, carrots, mushrooms, guacmole
meal 5 - clif builder bar, mac nuts
meal 6 - tofu, granola & soymilk

welcome to the jungle

bike - 10 minute warmup then 21 minutes of 45 second on 15 second off 4 minute cooldown spin. Don't have any distance info without my sensor. Legs were hurting. I ordered another Garmin Sensor to put on this bike. So I can switch back and forth between this and my road bike. I've decided what I don't really like about this bike is the saddle. I am used to the women's specific butterfly saddle of my road bike. I will give it a week or two to see if i adjust to it but I might have to order a women's specific butterfly saddle for the tri bike too.

CF wod - "Joshua"
5 rounds for time of
Run 400 meters (subbed as a row)
30 GHD situps
15 Deadlifts @ 175

time 31:58

The deads were what slowed my down. Just a lot of reps at that weight. I haven't been doing them for awhile. I had no trouble with the row. Didn't have to break the GHDs until the last round. I am sure I will be feeling this wod again later. But it was a great one I loved it. Had I been moving heavy stuff around lately I probably could have done better.

meal 1 - 3 slices hemp bread & peanut butter
meal 2 - vega wfo w/coconut water, mac nuts
meal 3 - grit tofu & roasted green beans
meal 4 - clif builder bar & mac nuts
meal 5 -

Hello I love you!

swim - 500 drills - 15 minute time trial - midway through the 34th lap when the alarm went off. finished with another 500 of drills. Felt like I was working during the swim. thoguht i might get a little higher number of laps but that is probably about right for where i am at.

ran 2 miles today. Have a knot in my left calf that I have been trying to dig out all day. Ran 3 days in a row so most likely I will take tomorrow off from running. 17:23 got videotapped and the form was bad.

cf wod - 10 rounds for time of 10 Kettlebell Cleans @ 35 lbs and 10 pullups. - time 19:17

no issues on the cleans but the pullups were rough. tore my hand AGAIN! I just can't win anytime there is a wod with a lot of pullups I get a callus tear. the worst part is it is hard to use that hand correctly for days afterwards.

bike - 20 minute easy spin - just to spend more time getting used to being aero. still not feeling comfortable on the bike and it def needs the gears adjusted.

meal 1 - vega wfo w/coconut water
meal 2 - 2 cups chocolate soymilk, vega wfo, straberries, mac nuts
meal 3 - clif builder bar & mac nuts
meal 4 - tofu chimichurri & roasted yams
meal 5 - grit tofu, roasted green beans, 2 slices hemp bread w/peanut butter

bike, swim and sorta running

My legs were sore from yesterdays ride but I wanted to start riding my cervelo on the trainer. I spent about 10 minutes warming up going through every gear about 30 seconds to a minute apart jsut to start feeling what each gear feels like. I have some rubbing issues that will have to be addressed. I also doing feel really comfortable on the bike yet. Not sure if it is an actual setup issue or I am just not familiar with it yet. Have the garmin to the right of my aerobars is ok but not ideal so i am going to have to play around with that too! workout was 5 rounds of 2 minutes on 30 seconds off. I don't have stats as the bike sensor isn't on this bike yet. My legs were pretty cooked though so just getting through those was tough enough for today.

Headed to the pool next did 500 of drills to warmup - 100s of switch, catch, drag, shark & hesitate followed by 30 rounds of 25 yds with mid pool starts on 10 seconds rests. Times started out in the 21/22 range and ended in the 26 range. I never really got into this workout. It was like 6 stroke a flip and 6 strokes and i was done so i never really felt like i was swimming. cooldown was the same drill set as the warmup.

Did my 2nd run today. It is hard to consider this pace running but it is a step in the right direction. this "run" didn't go as well. I walked the same warmup and cooldown as yesterday but this time I ran 1.5 miles 14.47. This time my foot felt like i was stepping on something hard where i had the surgery. maybe not recovered enough from yesterdays effort or maybe the scar tissue. It wasn't really bad pain but i didn't have that yesterday. I had ice on it when I got home. May take tomorrow off from the running. I go back to the doctor this thursday too.

meal 1 - tofu, red pepper, spinach, guacamole
meal 2 - vega wfo w/coconut water
meal 3 - same as 1 plus peanut butter
meal 4 - tofu chimichurri & 2 mexican pizzas, mac nuts

Sympathy for the Devil

Had my cycling class again this morning with the pro. Did 15 miles worth of intervals. Varying from where the cadence was a 60 and we were grinding away to where the cadence was 100 and we were spinning. Had to maintain the same speed the entire time. Effort was mostly in the 90 percent range. Never dropepd below 85 while spinning. Talked mostly about the pedal stroke and what muscles you being engaged in what phase and how to try to use all of them not just pushing the pedal. Also talked about positiong yourself on the seat based on what you are looking to do. (power vs. spinning). worked hard. Legs were sore after it. Got more fitting done on Damon today and I actually got to bring him home! He is a bit of a work in process (Arn't we all really). I ordered Speedplay Zero Stainless Steel Pedals as well as Specialized Carbon Tri Shoes. Right not hydration is just an aero waterbottle on the downtube while I decide what I want to go with regarding a setup between the aerobars. I think I figured out how I am going to run my garmin forerunner off of it. Need to test it out on the trainer as the roads are still an icy mess.

Even more exciting news for today. I ran for the first time post-surgery and really for the first time since September! I walked .36 miles to warmup. Then ran .95 miles on a relatively flat loop. and walked another .36 to cooldown. It went ok. No pain while running. I iced my foot afterwards just to be on the safe side. Afterwards the outside of my ankle was a little sore but that happened with I start riding the bike again too so I am not too concerned about it. Only really noticeable difference is that the surgery foot doesnt feel as tight as the other foot. Which isn't a bad thing.

meal 1 - clif builder bar
meal 2 - vega wfo w/coconut water
meal 3 - chili lime tofu, 2 mexican pizzas (black bean dip, tomatoes, cabbage) peanut butter

Cold Irons Bound

sore from yesterdays wod and all of the toes through rings.

swim - 500 drills - 100s of switch, catch, drag, shark and hesitate

then 22 x 50s on 20 sec rest - it was supposed to be 20 but i am a bad counter

100 breaststroke to cooldown

1 - 42
2 - 44
3 - 39 - took off with the guy next to my lane
4 - 43
5 - 46
6 - 45
7 - 45
8 - 44
9 - 48
10 - 44
11 - 46
12 - 44
13 - 44
14 - 46
15 - 47
16 - 45
17 - 46
18 - 47
19 - 42 - took off with a guy next to me
20 - 48
21 - 43
22 - 42 - left with the guy next to me




picked my cf wod again based around what wasn't sore
cf wod -
10 rounds 4 time of
10 KettleBell Sumo Deadlift Highpulls @ 53 pounds
10 GHD situps
10 Back Extensions

time 15:40
spent time after the wod foam rolling and stretching. no extra weight session today.

meal 1 - vega wfo w/coconut water
meal 2 - soy yogurt, strawberries, blueberries, ground flax seed, mac nuts
meal 3 - clif builder bar
meal 4 - tofu, salsa, arugula, yams, guacmole, mac nuts

I have been really hungry lately.

Meet Damon

I bought a cervelo P2 Time trial/triathlon bike last night. Need to get it fitted etc. which has been thinking about a few things like gearing, water bottle placement. pedals/cleats, carbon fiber tri shoes. Won't get the bike for a few more days but it is all very exciting.

2 mile warmup - legs were sore from yesterday then 30 minutes of 30 seconds on 30 seconds off. then 30 minutes of 50 seconds on 10 seconds off. distance - 11.84 miles avg speed 14mph this was a rough on to get through, My legs were sore after it.

It affected what cf wod I was going to do because they didn't feel recovered enough to really move weights around. Decided on JT which is just an impossible wod!

21 - 15 - 9
Handstand Pushups (did them with my toes on a box)
Ring Dips (did dips between 2 boxes, negatives down to depth but used 1 foot as assistance out of it)
Pushups

time 12:10

Felt like a crappy effort since i barely had the strength to get through it.

Started my strength for today with shoulder presses that ended up being push presses. 45-50-55-60 were strict presses around 65 they became push presses 65, 65, 70, 75,80, 80, 85 85, 90, 95 - with a spot)

I alternated each lifts with 5 reps of toes through rings. Ended up doing 75 toes through rings in total. I really like these. Foot feels "worked" again not really sore.

meal 1 - tofu, arugula, salsa, guacamole, yams
meal 2 - vega wfo w/ coconut water
meal 3 - tofu, brown rice, broccoli, carrots, mushrooms, clif builder bar

meal 4 - tofu, red pepper, zucchini, onion, coconut milk & curry paste

Come as you are

sore when I got up today. Can tell I started using weights again. I was wondering how my swim was gonna go as a result but I figure I would just go do my best and see where it was at. turned out well. did 5 x 100 drills of switch, catch, drag, switch and hesitate. then a 35 minutes time trial. I had to share a lane for it. The pool was crowded and while that doesn't make for easy swimming it does make for slightly more realistic tri swimming when others are disturbing the water near you. was 2 stroke away from finishing my 80th lap with my alarm sounded. i finished the 80th lap out while the alarm was still standing. I was happy to get 2,000 done in this time. I had to stop 3 times to fix my goggles. They have been taking on water lately. Didn't have time for anything else. I think this is a PR if not then it ties my PR.

Cf wod - "helen"
3 rounds of
Run 400 meters (i had to row it)
21 KB swings @ 35 lbs
12 pullups.

Time 12:31 - tied my PR.

I was really hoping to beat it this time but it wasn't to be this time. The pullups are my weakest link. When I am tired I have a hard time holding onto the bar and connecting the kip. Outside of a wod I don't have issues with that.

Back Squats - first time under a barbell since the surgery. plan was to start at 45 and work up in 5 lb increments. did exactly that all the way to 135 which is my bodyweight. I ran out of time so ended it there but overall I felt like that was good stopping place. I could have put my more weight I'm sure but all these weights were very controlable for me and had good form. my foot never hurt while doing them. It doesn't hurt after although it does have a "worked" feeling. It felt strange moving such light weights around but it is probably the way to go.

Going to ride the cervelo p2 tonight!

meal 1 - vega wfo w/coconut water
meal 2 - soy yougurt, strawberries, blueberries, ground flax, mac nuts
meal 3 - tofu, red onion and red peppers, zucchini, sweet potato, guacmole,

Drain You

I got enough sleep last night and it was great! I really have to try to force myself to get to bed earlier. It really makes a difference in how i feel.

So as predicted my legs were feeling the walking lunges today. Those always get me. That is like the #1 exercise to put a serious few days long hurting on my legs. Bike ride this morning - warmup 3 miles on the trainer to try to unsore the legs. didn't really help. wod - 9 minutes on 7 minute off 5 minutes on 3 minutes off 1 minute on. distance 3.96 miles. avg speed was 15.4. Got it a little higher than my tests on saturday. I did focus on trying to keep the cadence up while fatiguing.

cf wod -

30 Deadlifts @ 135
20 Sumo Deadlift High Pulls @ 75
10 Reverse Burpees

time: 5:30

this is my first time post op doing deadlifts with a barbell. I kept them light to test it out. Didn't have any trouble with either bar lift. Hope to start doing more bar work and going heavier. The odd part is I still don't know if my foot feels well enough to run on it. (although I want to).

Row 800 meters - time 3:33 - def felt the legs getting through this. decided to call it a day leg wise and let things recover

wanted to test out my hand and see if the tear is healed enough for pullups. Did 4 or 5 sets of 5 kipping pullups. I can go back to them now too. Hand tears have got to be the worst part of crossfit.

I ordered some swim gear and also a pair of compression socks. Maybe they will help get rid of some of the inflammation in my foot. or help with this recovery process. Probably be really helpful once I start running again.

meal 1 - Hemp Bagel w/ cinnamon raisin peanut butter (only 35 carbs and 21 grams of protein in the bagel. not bad)
meal 2 - vega wfo w/coconut water
meal 3 - soysage, broccoli, taters, onions,

Mrs. Self-Destruct

swim - warmup 500 yards drills - 100s of switch, catch, drag, shark and hesitate. 20 minute time trial. on my 55 lap when the alarm sounded ( if i counted correctly?) . approximate 1,375, Felt good. cooldown with the same drill set as the warmup I am going to order some of my own swim gear to start using.

cf wod - 10 rounds of 20 walking lunges, 10 GHD situps and 10 Back extensions. - time 17.22. There may have and extra 11th round completed. Have trouble with my counting today. my legs are going to be sore from the lunges I know it! those always kill me. Made sure to stretch and roll out after the wod but i think ill b feeling it anyway.

meal 1 - vega wfo w/coconut water
meal 2 - soy yogurt, blueberries, strawberries, ground flax, vega wfo
meal 3 - tofu, red onion, argula, pico de gallo, roasted yams
meal 4 - clif builder bar
meal 5 - soysage. onion, broccoli, potatoes

its all good

swim - 500 drills, 100s of switch, catch, drag, shark and hesitate

500 yard TT with a t-shirt on/ time - 9.08. Time is a lot better than previous attempts at this wod however the time could have been so much better. I was having an issue with my goggles. About 8 laps in I have no idea what happened they slide totally off my eyes and filled with my water so i was treading water trying to get them back on. that wasn't working so i finished that lap out swimming breaststroke with my face out of the water. Decided not to start over. part of me didn't want to swim any extra laps with the t shirt on and part of me thought this is the kind of stuff that happened in races. Just deal with it like it was a race, there is no starting over when things don't go your way. Ended up happening two other times although not as bad. I was able to make it to the wall still swimming freestyle but instead of immediately flip turning i had to adjust my goggles and then start again. Kinda makes me wonder what the time would have been if I didn't have these little incidents.

8 x 50 kick - on 20 seconds rest just wanted to practice kicking more so I don't get sloppy with it when I tire. took the times just to see where it is at. everything was done with open turns.
1 - 1:05
2 -1:01
3 - 1:02
4 -1:00
5 - 1:01
6 -1:00
7 - 1:00
8 - 1:00

6 x 100 pull and paddles - on 30 seconds rest all done with open turns.
1 - 1:41
2 - 1:41
3 - 1:45
4 - 1:45
5 - 1:45
6 - 1:45

meal 1 - 2 slices hemp bread with peanut butter
meal 2 - vega wfo w/coconut water
meal 3 - carrots and carmelized onion hummus, peanut butter
meal 4 - tofu, red onion, argula, pico de gallo, peanut butter, mac nuts

watts up!

had my first class with the pro today. Mostly this class was "test time". he wanted to get some numbers on us and also we talked about form a bit. He wanted to spend time watching each of us ride on our bikes just to see our form. There was a lot of easy spinning while he talked about form and efficiency. There were a few 30 seconds to a minute intervals to get warmed up for what he called "the tests" which were 2 rounds of all out effort for 8 minutes each. he wanted to get my avg speed and cadence for those efforts so he can see the gains over the upcoming weeks. Next class is supposed to me much more in depth. One thing I found really helpful and surprising was he actually said don't just sit down on your bike and grab the handlebars. You need to setup as if you are setting up underneath a barbell. (now your speaking my language) The form is the same. Your sticking your ass out, getting your back in a good alignment so it doesn't get sore in the lower region as you fatigue and your putting your legs in their most powerful position to push your bike. Your opening your chest to be able to really breathe. just as in weightlifting rounding the back on the bike is a bad thing. It does nothing good for your form or efficiency. You need to train yourself to ride this way even when your tired. Another thing he was big on was keeping the knees in line with the pedals. Any movement off to the side is a loss of efficiency. And the usual don't hold tension in the upperbody. He is really big into the 90 cadence range of riding. Anything higher is too much spinning and anything lower is hard to sustain the power over a longer effort. On my tests I stayed really consistent. #1 I rode 2 miles at an avg speed of 15. #2 - I rode 1.99 miles for an avg speed of 14.9. I am happy with the consistency I am not happy with the output but it is probably pretty accurate for where my riding is at right now. We only get better from here. I am curious to see how the rest of the classes go.

CF wod -
10 rounds of
10GHD situps
10 back extensions
(not for time)

5 rounds of
20 Kettlebell Cleans - 26 lb(10 an arm)
20 pushups
time 7:44

I had to pick my cf wod today to protect my hand which is really raw and bleeding from yesterdays tear. I also wanted to be careful with my foot as that is still a little sore. I wore gloves for the cleans (which i hate) and I kept the weight lighter to keep it safer for the foot.

meal 1 - vega wfo w.coconut water
meal 2 - tempeh, red peppers, kale, onions, daiya
meal 3 - clif builder bar
meal 4 - grit tofu, broccoli, 2 slices hemp bread w/peanut butter

Desolation Row

foot felt a lot better this morning I am able to walk on it but it is still a little sore so I picked my workouts based on that fact. Didn't want to be pushing any weight through my foot. It's ok if i am off of it today but when I walk or stand it starts to ache. I think it will be  much better by tomorrow.

Swim - 1,000 drills, 2 rounds of 100s of switch, catch, drag, shark and hesitate, 200 kick, 300 pull, 100 breaststoke to cooldown. These was a good wod because i was just doing open turns and pushing off the wall with my good foot.

cf wod - amrap 20 minutes of
2 dips
4 pullups
6 toes to bar
got 18 full rounds.
dips were done between 2 boxes. 1st round real to depth dips, after that always went down to depth as a negative but sometime used my toe to push off the ground if i couldn't push out of the bottom of the dip. pullups were tough. my kipping was not very good. If i am tired it is hard to keep the kip going. Toe to bar were fine. I tore my hand open again even though I was using my grips. Guess they are not going to prevent tears but hopefully cut down on some of them.

meal 1 - vega wfo w/coconut water
meal 2 - granola & soymilk
meal 3 - clif builder bar
meal 4 - 2 veggie burgers & 3 potato pierogies
meal 5 - thai tofu, red peppers & asparagus

most of my food today was crap. I was in no position last night to be standing and cooking so I had to grab whatever I could eat fast and not have to stand and prepare.

tomorrow is my first cycling class with the former pro. should be interesting. hoping my foot is up to it. were supposed to get yet another snow and ice storm. i am hoping it doesnt stop me from crossfitting done. It didn;t snow here today. However it was 5 went i left the house this morning. my legs were sore from yesterdays squats. i can't wait to be pushing the weight around again and actually running. it seems like so long now.

more shots

Finally got back to the pool and crossfit today. swim - 500 drills - switch, catch, drag, shark, hesitate, then 10 x 100s on 20 seconds rest
1 - 1.32
2 - 1.36
3 - 1.36
4 - 1.39
5 - 1.38
6 - 1.36
7 - 1.37
8 - 1.36
9 - 1.38
10 - 1.37

500 of drills - switch, catch, shark, hesitate, kick - i wanted to start working kicking drills back in because when get tired that is one of the first things to suffer. I just stop kicking or kick randomly instead of consistently.

100 breaststoke to cool down.

cf wod - AMRAP - 20 minutes of
9 Goblet squats with 2 - 26 lb kettlebells racked on my chest (52 total pounds)
7 GHD situps
5 Air squats
13 total rounds and 3 squats of the 14th round. This wod was way harder than I expected it to be. The goblet squats were so hard even though they weren't heavy. It was more of a core stabilization fatigue coming off the GHDs than legs. Although my legs felt cooked when I was done. Haven't had dead legs like that is awhile. Maybe it coming back off the surgery pushing weight through the squat position instead of just airsquats. I could have had more rounds. The goblet squats slowed me down because I was making sure the form was spot on because of the foot. I don't want to aggravate it with a misstep. I love GHDs!

back to the foot doctor today. I knew he was going to give me shots in my foot and that they were going to hurt because he had to put them directly into the scar tissue. I got 3 shots. The first didn't the hurt. The second two were really not comfortable at all but I suffered through it. My foot is really sore now. I start using my crutches to keep pressure off of it. I also took some pain meds and have it elevated with ice on it. I am sure this is just a temporary thing so hopefully it will be fine by tomorrow. He did mention I might need 2  - 3 more shots to finish breaking up the scar tissue. I have another appointment in 2 weeks. Still no running. Same activities as before.


meal 1 - vega wfo w/coconut water
meal 2 - 2 cups soy yogurt, 1 cup blueberries, 1/2 cup strawberries, ground flax seed
meal 3 - tempeh bacon, tofu, spinach, red pepper, Pico De Gallo
meal 4 -clif builder bar

achtung baby

weather had me inside on the trainer again today. Screwed up my work schedule too so i only have time to get 1 wod in today.  Warmed up with 3 miles then I did 24 rounds of tabata. really hard gear distance was 2.6 miles. looking forward to getting back into the water and back to crossfit tomorrow!

Had my final bike maintenance class tonight. Covered chains, front and rear deraillers, shifters, cables. I actually found my cable to be frayed in the shifter so Stefan had to stay overnight to get that changed.  I am glad I did the course. I def learned more about my bike. Hopefully I will remember it and be able to use it when necessary. mostly i think it will just help me identify problems that I need to get it into the bike shop for before they become major issues.  I am not very good at mechanical things. I was even told I carry my bike incorrectly. I just fling it over my shoulder. I was told it isn't luggage! My bike had the most dirt and I was reminded over and over every class that a clean bike is a happy bike. When we were cleaning our drive trains  I was told to just keep going and going but my chain is now that cleanest it has ever been.

My next bike class is a series with a pro cyclist getting coached on a trainer. It starts this saturday for a few weeks. I decided to do this because the last time I was taught anything about bike riding it was by my dad as a kid. I feel like it is so important in endurance events to really work technique because you are repeating those motions over and over for so long. We can talk about strength and mental toughness forever. Form is a huge piece of the puzzle where huge gains can be made. It hopefully will make me faster and also be some injury prevention. It can't hurt. I am looking forward to it. It is supposed to work your form and efficiency as well as be some hard intervals.

meal 1 - tofu, tempeh bacon, red pepper, spinach, pico de gallo
meal 2 - grit tofu, roasted yams and ruttabagas
meal 3 - clif buidler bar
meal 4 - lentil soup w/kale, 3 pieces hemp bread with cashew butter

Hoist That Rag

getting some crappy winter weather here so it has been altering my workout schedule a bit. So ready for spring! Can;t wait to actually ride my bike outside again!

Foot was little sore today. Too much standing yesterday. Able to do my foot strengthening exercises

bike wod #1 - 3 mile warmup then 2 x 9 minutes on 1 min off - distance - 4.5.11. Rode in a hard gear.

bike wod #2 - used a hard gear

3 rounds of
1 minute bike TT
1 minute abmat situps for reps
1 minute bike TT
1 min air squats for reps
1 minute bike TT
1 minute rest

round 1 - 32 situps, 42 squats, .93 distance on bike
round 2 - 32 situps, 43 squats, .90 distance on bike
round 3 - 32 situps, 44 squats, .91 distance on bike

20 minute easy spin after wod - 4.27 miles, easy gear

meal 1 - 3 pieces hemp bread and cashew butter
meal 2 - vega wfo w/ coconut water
meal 3 - tofu, seitan, green pepper, onion, black beans, guacamole
meal 4 - grit tofu, roasted yams & ruttabagas, red lentil dal, peanut butter