Getting diet back on track.

I have been slacking on being strict on the AD not sure when, why or how that happened. Of course because of that I have gained a few unwanted pounds. Today I have decided to get back on track I'm going to do the low carb through the weekend to get my body back where it's suppose to be. I also need to get better at eating more often through out the day. Today was pretty successful I consumed 37g of carbs and 126g of protein. I really believe that the increase amount of protein is the key. Of course I don't eat enough so I have to supplement I am drinking 2 protein drinks a day. My weakness is coffee! I was only planning on 2 cups today but tonight I caved and had a 3rd which is what put me over the 30g limit.

PC: 55(3), 65(3),75(3),80(2),85(2),90,95,100,105(f)
PS: 7x1 32,42,52,62,67,72,77

Abmat 3x25
Tabatta Row

Something is wrong with my wrist well more like the thumb area. I went to do squat cleans with only 55# and it hurt so bad I dropped the bar. For some reason it's the extra rotation I could handle the power cleans even though it was still painful just not as much as when I tried to do the SC. It has been bothering me for some time now however not so much that it affected my lifts. I'm going to try to get a better wrist wrap and see if that helps.

It's working!

I have to say I was starting to have my doubts with this strength cycle. It was pretty discouraging to go into it so much weaker then I should have been due to the month off. I was just hoping to gain back my old strength and wasn't expecting to make many new PRs. Well today I got 2 PRs in lifts that I have been stuck at for several months. My old SP pr was 80, however I made that during my last strength cycle and haven't been able to get past 77 since then. Today I got 81 I know only a pound but you have no idea how happy that one pound makes me! And then the elusive 250 DL that i have been chasing for years. I finally made it today I was quiet shocked and of course thrilled. So obviously the strength cycle is working.

Another rest day

I took Thanksgiving off had every intention on working out. The day just seemed to slip by. And today same thing was going back and forth if I should workout or just take the scheduled rest day and get back on track tomorrow. I decided to do that I'll probably do an extra lift so I don't feel like such a slacker.

BS: 7x3 65,85,95,105,115,125,135
Snatch: 32,37,42,47,52,57,62,65(f)

BE: 3x10
PU: 3x10

*no pr on snatch however today was the first time I felt like I was actually dropping under the weight instead of PS and OHS together. So that makes it a good day.

I'm happy I seem to be getting past my mental block of dropping under the weight. I got under the 65 but lost it coming back up. I wanted to keep trying however people were in the gym so I just stopped. Hopefully next time I'll get it. Michelle and Nat both got PRs on their snatch today which is what really made me get determined to stop being afraid of dropping under it. So thanks guys your improvements are making me push past my comfort zone.

Bench Press Day

BP: 5x5 65,75,85,95,100(3)
PC: 7x1 55,65,75,85,95,100(f),100
Ab Mat

Rack Pulls

Rack Pulls 7x3 145,165,185,205,215,225,235(2)
Light OHS work up to 72.
Ab Mat

Felt pretty weak today on the lifting. Rack pulls are so much harder than they appear. Glad tomorrow is a rest day but I'll probably at least row since I have been slacking on the CFE this week.

Finally a PR

CJ: 7x1 55,65,75,78,90,95,100(PR), 105(F)
Shrugs: 95,115,125,145,155,165,175

Push ups: 12,10,10

I didn't feel like working out at all tonight. I've been dragging due to my poor sleeping. It was nice to have Nat here to workout with she always makes me laugh even without trying. As usual I felt much better at the end of the workout and glad I made myself do it.


HPC 7x3 55,65,75,80,85,90(2),90
DL 7x3 135,145,155,165,175,175,175

FS 5x5 45,65,75,85,95
BP 7x3 65,75,85,90,95,100,105

Also did 500m Row x4 with about 2 min break each round.

I am happy to say that the two days of rest helped my back is no longer hurting :)

Snatch

Warm up

Quick Drops 7,7,7 with 22#
Snatch DL 95,95,100,105,110,115,120
Power Snatch 42,47,52,62,72 stopped because I hurt my back.

*Not sure what happened went do do the snatch and felt like my back had a sharp spasm so I just called it a day hopefully it's not hurting tomorrow.

Heavy Day

Rack Pull 7x1 185,205,225,235,245,255(f),250(f)
HPC 7x1 65,75,80,85,90,95(f)
Shrugs: 7x3 135,145,165,185,195,200,205

CFE this morning did 8 rounds of running sprints
than in the afternoon did 16 rounds with rowing.

Im tired!!!

New Shoes

Well yesterday when I was rowing I felt like something was wrong with my lower back and it was only on one side. Today it pretty much felt the same all day. Usually I don't mind being sore however when it's only on one side makes me a little nervous. I was going to take a complete rest day, however I got my new weightlifting shoes in and I couldn't pass up trying them out. I decided to do split jerk I worked up to 105 I tried for 110 my old PR however I failed. Although since I was only 5# off my old max and not 10# I was pretty happy with that. Slowly regaining my strength. I took a hot bath hoping that would help my back but no such luck so I guess well see how I feel after the rest day. I think the shoes are pretty cute compared to the other lifting shoes out there.

SP and PP

I was pretty happy today with my numbers overall. I'm starting to feel like I am getting my strength back which of course makes me happy. I have taken steps to increase my protein consumption so hopefully that will help out. I have been slacking somewhat on my eating.

SP 3,3,3,2,2,1 45,55,60,65,70,75
PP 5x5 75,80,85,85,90

Also did one round of the CFE from yesterday my lower back was really hurting and I want to do rack pulls tomorrow so left it with one round.

I thought this shirt was funny when we were away this weekend was at some local tourist shop.

Bike Ride

Today we took ferry out to Marthas Vineyard and rented a couple of attractive bikes to get around. It was a lot of fun not sure how far we rode but we went and checked out a couple of different towns it was really pretty, because most of the ride was near the water. So we got a little workout in on the rest day.

Finally a PR

Today we did max thruster and 5x5 BP. I worked up to 100 on the thrusters and up to 90 on the 5x5 BP. So pretty happy with that. Of course Nat hasn't come to workout yet I'm sure she'll pass me!

Snatch and Cleans

Today's workout didn't go over so well for me. Warmed up and then started on power snatch my old max is 95 so I figure ah I should at least get up to 85 today. I couldn't get past 70!! I was so mad I was about to throw the bar. I don't see how I could have lost 25# in strength sure maybe 10 so obviously I am having some kind of mental block going on. When Michelle was here I tried the 72 again and got it. I think I am probably just being too hard on myself. Well, then I did power cleans 5x5x75. This is just all very frustrating to me.

Later on I did the CrossFit Endurance workout with Jess and Tun. Was a busy day in the gym today.

Rest Day

I had a nice relaxing rest day got to hang out with Gavin since no school today. I went and voted and it's not looking good for the Republicans this year which is very mind blowing. I wont start rambling about that or I'll get all ticked off again. I just realized that I haven't set up the workout plan yet for this week. So tomorrow going to work on:

Snatch High Pulls As part of the warm up
Power Snatch 7x1 Heavy Singles
Power Cleans 5x5 80% max

After going to do ab work of choice

Jess and I after "Annie"

We were laughing about how much taller Jessica is than me. Annie went ok today I did all double unders so my time wasn't very impressive. But just happy I can do that many DU. Time was 15:27

Also I did Crossfit Endurance this morning with Michelle.

DL and BP

Not too bad of a day today. My DL was feeling pretty weak but made it up to 195x3 so not too horrible. Although I was rounding from the get go not sure what that is about. I guess I need to get back to the basics and keep reminding myself to keep my chest up. I'll have to start adding some light DL to the warm up just to work on keeping back straight. Bench went pretty well worked up to 100 and got it 2xs. So overall not too bad I'm sure I am not at my old max of 122 but I'll take it since we rarely do bench. This week has given me an idea of where I am and what I need to focus on for the rest of the strength cycle. So even though my ego is bruised because of my number not where I want them to be I am overall happy with the first week of the cycle. Today I dropped Rick off a the airport we went a little early and hung out in Nashville. On the way home I decided to stop and walk the trails at Dunbar caves. That is something I use to do regularly because I enjoy being outside and when i was driving I realized I haven't done that in ages. I guess because the gym stays pretty steady that is something I let fall to the side and the warm days are numbered with winter fast approaching. Was very nice and relaxing I always feel better when I get to spend some time in the woods.

Squats

I think I am going to have to let go of my ego and go a lot lower on the weights and just do more reps. Whenever I do anything really heavy my ear starts to hurt. It's not a horrible pain just an odd feeling. And also that damn little pull or tear on my leg. It happened before my surgery I figured the 3 weeks off would have fixed it but it's still there when I squat. I really need to get in the habit of stretching more as Jessica pointed out tonight. I feel like a broken cry baby. I just want to feel normal again this is getting really old. Once again 10# off my previous PRs so basically this strength cycle is turning out to be me trying to regain my lost strength. I am happy to report that all the girls seem to be getting a lot stronger in the gym lots of PRs again today in the gym.