All I reallty want

tired and sore getting up this morning. I feel like I can't get enough sleep the last couple of days. Guess my needs to get back into the routine after having so many days off.

swim - 400 of drills as a warmup (100s of switch,catch, shark, hesitate) then 2,000 as 25 hard and 25 easy. I timed it just to see what it ended up being not that i was going for a good time because of the easy part. ended up being 38.45. Did 50 of breast stroke to cooldown and 50 of butterfly kicking.

I felt good swimming but i was sore going into eva. surprisingly i felt ok doing it. not fresh but able to survive.
cf wod - "eva"
5 rounds for time of
Run 800 meters (rower)
30 kettlebell swings @ 44
30 pullups (on rings)

time - 45:52

I used the rower because it was raining and i needed to go back to work when I was done. This is my first time doing eva with the rx weight. before i used to swing a 35 for it because of the high numbers of reps. but i made it all the way through using the 44. decided to do the rings pullups since my hand still has an open tear on it and 150 pullups would only make that worse and it would be nice to be able to hold onto my bike this weekend during the race.

meal 1 - vega wfo w/coconut water
meal 2 - veg wfo, soy yogurt, ground flax, strawberries, blueberries
meal 3 - clif builder bar
meal 4 - tofu, spinach, peppers, zucchini, guacamole, roasted yams

Make You Feel Better

thanks everyone. it was weird because i don't even know anyone else that is sick and i agree it was late in the season. it's been 10 - 15 years since i had something like that. and i hope it is that long before i get it again!

started training again today - 45 minute TT in the pool. Swam 92 laps was almost done with my 93rd lap is i was counting correctly. Which is always questionable when it gets to be that many laps. I felt good swimming, I didn't feel like i was going fast or even working hard. Felt like I had a good pace and wasn't struggling to maintain it. Had a few swim cap issues where it won't stay on my head. I had hair hanging out of it for most of the workout because i refused to stop and fix it. so i just kept pulling at it on my flip turns.

CF workout - barbell complex. i felt like it went horrible. I made it through but I felt really bad through the whole thing like I really needed to rest between the rounds. I felt weak and wiped out.

5 rounds of 4 reps of each
1 rep the entire series below
Front Squat
Push Press
Back Squat
Reverse Lunge Right
Reverse Lunge left
Push press (behind the neck)

round 1 - 65
round 2 - 70
round 3 - 75 - failed on the BTN PP on the 1st rep so I dropped the weight to 65
round 4 - 70
round 5 - 65

I put the bar down between reps to reset. I know in a complex your not supposed to do that but I really hurting today. I also took a little break between rounds. the squats were easy. The push press especially the BTN was rough. The lunges were a fun challenge. Maybe i went to heavy but I don't think so. Hopefully today was just an off day as my first time back and I am better tomorrow.

meal 1 - vega wfo w/coconut water
meal 2 - soy yogurt, strawberries, blueberries, vega wfo, ground flax
meal 3 - tofu, brown rice, veggies

Over the edge

swim - 500 yards of drills (100s of the usual suspects) then 1,000 paddles and pull buoy. Only stopped cuz i lost my paddle once and had to fix my pull buoy a couple of times. I swim very smoothly with paddles although i don't know how good my speed is with them. Finished with 500 of fins and kicking. side, streamlined, switch. I've been doing so much drill work lately i feel like i don't even swim! that changes for next time. looking forward to it.

cf wod -

4 rounds for time of
15 Deadlifts @185 lbs
20 box jumps @ 24 inches
time 16:13

I did my usual warmup plus 5 minutes of jumping rope to get ready for this. Then warmed up my deadlift from 135 to 215. Decided 185 would be a painful enough weight to use for the wod. Still don't think im fully recovered from previous workouts. felt pretty good the first round i was done in 3 minutes. 2nd round was 4 minutes. and it got worse from there. I was back to "crossfit" feeling or being a little dizzy.  The deads were feeling heavy it was getting challenging to maintain good form. My foot started to hurt a bit on the 3rd round of box jumps. Gonna have to work on that tonight.

meal 1 - vega wfo w/coconut water
meal 2 - hemp bagel & peanut butter
meal 3 - tofu, veggies, brown rice
meal 4 - clif builder bar

Hurt

Feeling the effects of "cindy" today. I didnt get much or good quality sleep last night either so that didn't help the recovery process. it really makes such a difference. Just more sore than expected to be from a bodyweight wod. Didn't do an endurance wod in the morning like I normally do. Just wasn't feeling up to it. I had to shovel my car out of 8 inches of snow instead. wasn't very much fun. Foot is a little tender today too. Tonight I need to do some mobility work I didn't have time for any last night.

CF wod -
21 - 15 - 9
Overhead squats @ 35lbs bar from the ground squat onto a medicine ball
GHD situps
time 7:43

I am horrible at overhead squats. I took a long warmup trying to get myself more mobile today. then did some OHS lifts to get ready for the wod.
OHS
pvcx5
15x5
25x5
35x5
45x5
55x5
35x10

I started the bar from the ground so I had to muscle snatch it anytime I dropped it. I had to ditch it a few times. I still have trouble letting the bar roll back so sometimes when i am coming up from the squat the bar is too far forward and my balance goes to shit so i have to ditch it forward. I used the medicine ball to make sure i was going to depth but that ended up being a bad thing too because i found myself almost sitting on the ball and then pushing up instead of just touching and going nice and fast. But it is a starting point. I made it through the wod. It's more skillwork for me because of the level i am at with OHS. I almost feel like making my warmup things i am horrible at or hate everyday so i get better at them and don't detest them so much.

meal 1 - granola & soymilk
meal 2 - clif builder bar & 1 scoop vega wfo w/coconut water
meal 3 - tofu, peppers, zucchini. onions, daiya and guacmole

breakdown

bike - 3 mile warmup - 24 rounds of tabata on the trainer. Used a hard gear 20 second on 10 seconds off. distance - 2.48 hear rate avg 137 max 148 cadence avg was 68. 1 mile cooldown.

Cf wod - "cindy" - 20 amrap of
5 pullups
10 pushups
15 squats

18 2/3 rounds complete plus 6 squats. last time i did this wod 1 had 17 2/3rd complete. i really wanted to get 20 but it gets tough. I kept moving the entire time but the last couple rounds weren't as fast as the first couple of rounds.

Run 4 miles. Left foot started getting a little numb towards the end of my run. When I was done I noticed my left foot was sore in the same spot as last time. Im convinced it is from the orthos. I think the running is getting a little better. My earth shoes came today! Damon's carbon sonic wing arrived also. That is going to have to be a weekend project.

Meal 1 - 3 slices hemp bread w/peanut butter
meal 2 - vega wfo w/coconut water
snack - cashews
meal 3 - seitan & chickpeas piccata
meal 4 - clif builder bar
meal 5 - tofu, peppers, zucchini, onions,daiya, guacmole

The Boxer

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 + 3 x 5 KB swings @ 44

5 minutes jumping rope

cf wod -
7 rounds for time of
5 burpees
10 GHD situps
15 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 water
meal 2 - vega wfo, soy yogurt, blueberries, strawberries, ground flax, mac nuts
meal 3 - cashew & red lentil burger, roasted green beans & yams, tofu, mushrooms, red peppers
meal 4 - clif builder bar
meal 5 -

Stefan my prince!

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. avg speed 14.1 max 32.2 avg HR 135 max 154. 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. Did some gel and salt on the ride but im not sure i really needed it. Garmin had me at 1,655 calories burned for the ride which is below 2,000.  Did 3 gels every 30 minutes starting after an hour and 2 salts - 1 an hour.

meal 1 - granola & soy yogurt
meal 2 - tofu, peppers, mushrooms, peanut butter

running with the devil

had bike class this morning, i was tired and slow moving getting up this morning. My last class is next week and we are going to take it to the road if the weather permits. Ill like that better than the trainer situation for sure. We did some sprints, simulated hill climbs, an 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 myself. It was a cold and windy run. 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. I feel like I can not get ahead of getting these lower legs stretched out.

meal 1 - vega wfo w/coconut water
meal 2 - tofu, eggplant, red pepper
meal 3 - tofu, eggplant, red pepper, soy yougurt & granola

Damon - to tame

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 inches
15 box jumps @ 18 inches
15 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. A little tender like it has been worked but not really painful.

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 water
meal 2 - soy yougurt, blueberries, ground flax, vega wfo
meal 3 - lentil sheperds pie
meal 4 - clif builder bar & mac nuts
meal 5 - tempeh bacon, granola & soymilk, peanut butter

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 Damon that have less traffic. I am liking the saddle more that i am out on the road. I am not in love with the gearing. I might have to change that.

so fast, so numb

started off the day with some back squats. All were done onto a medicine ball to ensure depth

45x5
65x5
75x5
85x5
95x5
105x5
115x5
125x3
125x3
125x3
120x3
120x3
115x3

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.
I prefer to do my cfe stuff in the morning and the cf afterwards. sometimes the timing doesn't work out that way.

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. I should have expected this but it was crushing to hear.  It's probably the correct the decision  and it if left to my own mine not the one I would make most likely.
Luckily I was commuting on stefan today so that softened the blow a bit. I just love riding that bike!


meal 1 - vega wfo w/coconut water
meal 2 - clif builder bar & mac nuts
meal 3 - tofu, peppers, zucchinis, guacamole
meal 4 - lentil sheperds pie (mushrooms, peas. carrots, taters, cauliflower, lentils), peanut butter

no line on the horizon

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 meters
30 goblet squats - 2 - 26 lb kettlebells racked - 52 lb total - onto a med ball
row 200 meters
30 GHD situps

time 24 minutes

meal 1 - vega wfo w/coconut water
meal 2 - vega wfo, soy yogurt, blueberries, ground flax, mac nuts
meal 3 - clif builder bar, mac nuts
meal 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.

drive

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 wod
Deadlift - 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 bars
heavy bar for the 1 rep @ 205
metcon 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 & soymilk
meal 2 - clif builder bar & mac nuts
meal 3 - falafel & red beets
meal 4 - vega wfo w/coconut water
meal 5 - lentil/peanut patties, roasted green beans & yams




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.

Effect & Cause

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 rounds
Run 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 water
meal 2 - soy yougurt, blueberries, strawberries, ground flax, vega wfo, mac nuts
meal 3 - tofu, red peppers, green beans, roasted yams, guacamole

blue

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. The road bike seat is way more comfortable and I road in the drops pretty much the whole time.

meal 1 - vega wfo w/coconut water & ground flax, banana, very small oatmeal
meal 2 - clif builder bar
meal 3 - granola & soymilk, mac nuts
meal 4 - tofu, red peppers, zucchini, guacamole

running down a dream

warmup spin, then several 30 -45 seconds intervals of 1 leggers with recovery spins in between. 3 x 3 minutes on - 3 minutes off. On - all out effort - off - recovery spin. Then had to put our bikes in the hardest gear available and do all out sprints starting with 10 seconds and increasing up and back down to 10 seconds. recovery spins in between. 5 minutes riding at 110 cadence. cooldown spin.
Covered almost 13 miles. Most of these workouts are very similar to crossfit workouts the exception between for CF rest is actual rest and compared to recovery spinning. got to see some speed numbers up in the 20s range. maxed at 25mph. not too bad for being on the trainer.

Run 6 miles - Went with my husband. We discussed the race next week. He also thinks I shouldn't do it. It is the 1st race of the season and there will be plenty after that too. When will I be ready? Foot was still a little touchy before I even started this. It went ok but I was running slow not really trying to push the pace. with about 1.5 miles left in the run I started getting some tingling numbness in my feet but it was better than last time as they never went completely numb. Foot was a little tender afterwards. i was trying to think about having a higher cadence turnover when running today

meal 1 - granola & soymilk (small before class)
meal 2 - vega wfo w/coconut water
meal 3 - 2 slices hemp bread w/peanut butter & gardein "chik,n"
meal 4 -  soy yogurt, soy milk, blueberries, strawberries, ground flax, cashews, almonds, vega wfo
meal 5 - minestrone soup, rigatoni w/tomatoes & basil & broccoli

Easily

swim - 500 of drills. 100s of switch, catch, drag, shark, heistate. Then 35 minute time trial - 74 laps covered. (if i counted correctly) wanted to get 80! I need to go harder on these longer efforts and not settle in so much.

cf wod

5 rounds of
9 kettlebell swings @ 44lbs
9 GHD situps
7 kettlebell swings @ 44lbs
7 GHD situps
5 Kettlebells swings @ 44lbs
5 GHD situps

time 11:18. All swings were american. I have to say this was on my my most favorite wods. I went unbroken on everything. Probably because i love KB swings and GHDs!

meal 1 - vega wfo w/coconut water
meal 2 - soy yogurt, ground flax seed, strawberries, blueberries, vega wfo
meal 3 - tempeh & black eye peas balls parmigiana
meal 4 -

A Question of time

bike - 3 mile warmup. then 10 rounds of 45 seconds on 15 seconds off. distance = 2.15 avg speed 14.5 max 20.3 avg HR 148 max HR 157. 1 mile cooldown.

CF wod - 3 rounds of 20 front squats @65, 10 Ring Pushups.

time 5.02

warmup weights - just some extra squatting to get back into it
front squats
45x5
65x5
85x5
95x5
100x5
105x5

Went with 65 for the wod wasn't sure what to pick because it is a lot of squats without a breaks so i went light. Decided to do the pushups on the rings just to make them harder since there was only 30 of them.


meal 1 - granola & soymilk
meal 2 - vega wfo w/coconut water
meal 3 - tempeh, peas. broccoli, mac nuts
meal 4 - clif builder bar
meal 5 -

Foot is still a little sore.  I go back to the doctors in a week. The first race I was thinking of doing is on the 20th.

Running to Stand Still

the pain/tightness in my left leg went away but my heel is still sore today. 

 

Swim - 5 x 100 drills to warmup, switch, catch, shark, hesitate, 1 leg side kicking alternate every 25. then 2 x 800 on 1 minute rest. 1st - 14:40 2nd 14:30. Felt pretty good on these.

CF wod - AMRAP 12 minutes of
5 Deadlifts @ 175
7 GHD situps
9 full rounds and 4 deadlifts in the 10th round.
The deads were feeling heavy by round 2!

Got my CFE cycling gear today. Gonna ride in it tomorrow. BUt so far I am liking it.

meal 1 - vega wfo w/coconut water
meal 2 = soy yougurt, strawberries, blueberries, ground flax, vega wfo, mac nuts
meal 3 - clif builder bar
meal 4 - tempeh, peas. broccoli, mac nuts
meal 5 - tofu, daiya, corn tortilla, peanut butter

 

descretion smile

swim - mostly a recovery workout - all drills today 2 sets of my normal 500 of switch, catch, drag, shark, hesitate (100s) then I did 2 sets of kicking drills, 100s of side kicking, switching sides every 25. 100s of streamline kicking, then I did 100s of paddles with pull buoy, 100 head lead, 100s of paddles with fins.

Then did my run today because of weather reasons for the rest of the week. ran 5.5 miles. Went a little faster this time at 53.24. I was feeling my heel a bit but the major issue was my left leg went numb. I've had issues with that before. It's feeling pretty tight now. Not sure what's going on with it. My foot is a little sore too.

meal 1 - vega wfo w/coconut water
meal 2 - soy yogurt, strawberries, blueberries, ground flax, vega wfo
meal 3 - black bean & yam tacos, guacamole
meal 4 - clif builder bar
meal 5 - tempeh w/cherry balsamic reduction, broccoli, peas, peanut butter

Living Well is the best revenge

did a heart rate test on my bike this morning. Since i am not able to really go after it running right now. Did a 20 minute warmup and then took the test for 30 minutes. avg hr was 131 max was 159. Both are too low in my opinion and i want to do it outside. It was hard to really go after it for 30 minutes straight on a trainer. especially since my legs were already sore for yesterday's Cf wod and tababa bike. 6.89 distance in 30 minute and avg speed of 13.6. I finished well but I don't think I went hard enough in the beginning. did a 10 minute cooldown.

cf wod - 6 rounds of 100 ft walking lunges, 6 GHD situps, 6 pushups. time 10.05. This wod hurt my already sore legs. But it was good wod for today. I hurt my thumb somehow yesterday and i don't really have gripping ability. its better today than it was yesterday so i hope it isn't anything serious.

meal 1 - 2 slices hemp bread with chocolate peanut butter
meal 2 - granola with soy milk
meal 3 - edamame pesto, spinch brown rice linguine, black bean burger, mac nuts

sunday

cf wod - 20 back squats @ 95 lbs, 40 toes through rings, 6- kettlebell swings @ 35lbs - time 10:12
this was a grip crusher from rings to KB! I warmed up with pushups pullups & air squat. Then did Kb swing @ 35x5, 44x5, 53 x 5, 53 x 3. Also worked on my back squats a bit trying to pick a weight for the wod. went 45x10, 65 x 10, 85x5, 95x5, 105x3. Almost feels weird being under a bar again it has been so long.

Bike Tabata wod - 16 rounds of 20 on 10 off. distance = 1.96 avg speed 15.1. was on the trainer. did warmup 3 miles and cooldown 2 miles.

meal 1 - vega wfo w/coconut water
meal 2 - edamame pesto W/spinach brown rice linguine, roasted asparagus, peanut butter
meal 3 - black bean burgers, roasted yams & broccoli, peanut butter

born to run

Got to actually use my new carbon fiber tri shoes with my new speedplay zero stainless pedals.  They are a little harder to clip into than my looks but I think I just need to get used to them. I had class this morning which a lot of red-lining make efforts with recovery spinning. We were doing 20 second sprints with 20 seconds of recovery riding.  did a simulated hill climb and  a high cadence 5 minute.  Had to get my bike adjusted today because my bike tire was hitting the frame. I'm going to do more stand alone cycling races this year. I'll be riding as a member of Upstate Velo. I need to get a USA cycling license. 1st race is in a month it is a Team Time Trials- of 5 miles with 5 riders/team. Then 25 mi Points Race, controlled 1st 1/2 allowing regrouping between sprints.I'm not a great rider so hopefully this will make me better. It's a great year to do it too because I doubt I'll be doing a lot of road running races ( especially early season ones)  because of the situation with my foot. I definitely want to improve my cycling and I think it will really help my tri times since the bike is a big split of the iron distance races. Basically there are a bunch of crits as well as some longer road races and time trials.

Ive been reading "born to run" lately and it is a great book. I am really enjoying it. Did a 5 mile run today with my husband. It went ok. I am still slow!!!!!!! It was windy the whole time which didn't help my speed.
  
meal 1 - peanut butter, grit tofu, broccoli, yams
meal 2 -vega wfo w/coconut water
meal 3 seitan, brown rice, chickpeas, butternut squash, yellow beans, red peppers, carrots,
yogurt blueberries, ground flax seed

Swimsuit Issue

swim - 500 of drills to warmup, switch, catch, drag, shark & hesitate in 100s. Then 30 minute TT - completed 63 full laps on the 64 lap when the alarm sounded. If I counted my laps correctly which is always tough for me. I settled into an easy to maintain pace and I am a little disappointed with how this wod went. I wasn't swimming hard enough. I didnt feel like i suffered enough when it was over. I need to push myself harder over these longer efforts. Felt like HR was low and nothing was sore I must have been doing it wrong!

cf wod - deadlifts - did 5 lb increments from 95 lbs to 210. on 210 I started to notice my foot and it was getting harder to lift so i stopped there for the day. Even though it is 20 lb under my previous max.

Felt like doing some KB swings so went 35 x 5 , 44 x 5,5,5, 53 x 5, 5, 5, just want to start swinging the heavy bells again!

meal 1 - vega wfo w/coconut water
meal 2 - tempeh bacon, mac nuts
meal 3 - clif builder bar, mac nuts
meal 4 - tofu, chickpeas romesco

Scream in Blue

Started the day with my CF Wod so that I could run outside when it was light out and warmer.

CF wod - "helen"
3 rounds for time
Run 400 meters
21 Kettlebells Swings @ 35 lbs
12 Pullups
Time 12:27 PR - 4 seconds faster than last time! Had to sub rowing for running. Went unbroken on the first 2 sets of swings. Grip was falling but the end of the 3rd round. Did all pullups as singles.

4.5 mile - my pace is still slow. I really hope it improves soon as i can't seem myself road racing with the pace im running. Im concerned about it but I'm trying to be reasonable about it too.

meal 1 - tofu, red onion, yellow peppers, daiya, peanut butter
meal 2 - vega wfo w/coconut water
meal 3 - cumin lime tofu & roasted yellow beans, clif builder bar, mac nuts

More speedplay issues. Can;t get them to fit correctly on my new tri shoes so I can't actually clip in. My shop is talking to speed play about it. waiting to see how it turns out. Got to bring Stefan home last night. He's been boarding at the bike shop for a few weeks. He looks super sexy with his new blue tape.

Road Trippin'

bike - on trainer - warmup - 3 miles then 12 rounds of 1 minute on, 30 seconds off. distance - 2.95 avg spd 14.3 1 minute cooldown.

Decided i couldn't take driving my car anymore and that I needed to get out on my bike again so I start back commuting on my bike today. decided to take my mountain bike since the roads still have some ice and lots of dirt. It felt great to be back riding on the road again!

cf wod - 20 minute AMRAP of 7 Dumbbell Push Presses ( 40 lbs total) & 6 walking lunges - completed 29 rounds. that was a lot of push presses!

going to a bike class tonight all about stretching. I can use it. Need to get a USAC license for the bike racing im going to do this season. On a team for road races, crits, Time trials.

meal 1 - tofu, yellow pepper, red onion, guacmole
meal 2 - vega wfo w/coconut water
meal 3 - orange glazed tofu, broccoli, clif builder bar & mad nuts
meal 4 - BBQ tempeh & Yams

Why is it alwasy this way?

swim - 500 drills - feeling tight and sore in the shoulders. most likely the turkish getups. 100s of swith, catch, side kicking, shark, hesitate. 8 x 100s on 4 minutes rest.
1 - 1 :30
2 - 1.27 PR
3 - 1.31
4 - 1.29
5 - 1.29
6 - 1.31
7 - 1.28
8 - 1.30

Finally broke into the high 1:20s for my hundreds! Happy about that, slowly getting those time down!

CF wod - 10 rounds of 10 pushups, 10 dips, 10 GHDs
time - 20.29
as if dips weren't hard enough, having them come after the pushups made the worse. I did them between 2 boxes with a toe on the ground for assistance out of the bottom as needed.


meal 1 - vega wfo w/coconut water
meal 2 - vega wfo, soy yougurt, blueberries, ground flax, mac nuts
meal 3 - tofu marsala, mushrooms, banana, almonds
meal 4 - clif builder bar

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.