Friday, December 5, 2014

Quick Update

I've made some damn fine strides lately. A few weeks ago I PR'd my back squat, on a 10x3 set. We did 1 rep max the next week and I PR'd by 60 pounds. I lifted 285 which was phenomenal for me. I failed at 295, so I think that 300 is achievable. 

I've switched from no gluten, no sugar to low sugar, low gluten, watching macro nutrients. 
I didn't do official measurements, I need to do that this weekend to keep on track but when i did them myself before Thanksgiving I was down another .5 in my waist and a couple of inches in my hips if i measured correctly, also .5 in my chest. 

I've dropped a few more pounds and I can tell that it's fat loss now. 

I'm also getting a lot better at the cardio based wod's and pushing through. 

The weights still aren't increasing at a fast clip, but I don't expect them too, the wrist is pretty limiting on some of the lifts and I'd rather have great form and add weight slowly then just muscle weight around. I try my best to stick to that, I didn't earlier this week and did some crappy form on a snatch that was a bit heavy for me. Live and learn. 

Wednesday, November 12, 2014

11.12.14

Had to squeeze in the workout at lunch today since I had to work tonight.

Strength was 1 rep max bench. 
When I first got the use of two hands back it hurt like hell just using the bar. Today 115. BAMF. Lol

4 rounds for time
10 deadlifts
10 toes to bar
10 sumo dead high pull with KB
10 KB swings

10:22

Pretty good time. Felt good and pushed hard today.

Tuesday, November 11, 2014

Grace Again & Pacing Lesson Learned

I may not have been documenting my progress as much but I'm still progressing. I can't figure out why I stopped writing down notes exactly but more of a combination of things. Yes, playing Clash of the Clans had some to do with it. Other factors is I can track it in WODIFY so why do I need every workout on my blog. I think about adding them into a spreadsheet for when I don't' have wodify, that seems like the best alternative and doing weekly posts or just noting different things. And lastly I guess I'm not worried about falling off the wagon. I do like the motivation from sharing in here so I need to stay with that because I like seeing everyone progress and get BAMF'd up. I'm dedicated to getting better at CrossFit. I understand that none of the weights I lifted in my first 5 months really matter anymore. I can't compare now and then because I was just getting discouraged at what I used to do. I have new PR's in everything. One day I may surpass the before injury days but I'm working hard and seeing gains and that's awesome. 

Couple of workouts to note. Ever since I was training for Barbells for Boobs I decided to add Grace to my schedule every 4-6 weeks. Trying to add 10# each time as I work my way up to more weights. I last did Grace at the beginning of October at 65# so this time (Saturday 11/8)she weighed in at 75#. I know that you need to keep moving and stay under control. I also know that if you go out to hard that you'll suffer at the end. I went out really good, maybe a touch hard and the first 20 reps were no problem, I slowed slightly but didn't break, and the last 2 reps were tough, still unbroken. Time 1:40. Up five pounds in weight, down 6 seconds!

I'm a realist, and I fully expect my Grace times to start creeping up and over 2 minutes as the weights increase. I haven't set a time but if I had to guess I wouldn't move up 10# the next month if my time went over 4 minutes? Maybe 3? Guess we will see when the time comes. 

And then yesterday during the WOD I learned a valuable pacing lesson. 
AMRAP 10 min:
10 bar facing burpees
15 thursters (fran weight)
20 Chest to BAr


I did 65# and ring rows. Anyway, after the first round I felt like I could push harder. Instead of ramping up the intensity I jacked that shit all the way to 10 and flew threw the second 10 burpees. When I grabbed the barbell I knew I'd made a mistake as I couldn't control my breath. I wanted to push, to redline and hold it there for the last 5-6 minutes. I should have gotten in 3 rounds but I ended with 2 full rounds, 10 burpees and 6 thursters. It's all about that pace. 

Tuesday, October 28, 2014

OC Challenge Results

So the challenge my box did for those of us interested was for the month of September. 

It was gluten free or paleo. And sugar free. 

I don't do a ton of bread / pasta anyway, but I do eat a decent amount of cheese so I chose gluten free. 

As I said the gluten wasn't a big deal for me but the sugar free part made a huge impact. 

September is my busiest month at my job and I usually just get to where I eat crap. And then we have a top fundraiser party, a rest stop captains picnic and is eat cake and other stuff there. This challenge helped me focus a lot on my eating habits. 

I also realized there is added sugar in so many foods. I started drinking black coffee a week before the challenge and it took a few days but now I love it. I don't use salad dressings with added sugar. I stopped eating a lot of other condiments as well. No more mindless snacking on Oreos or other cookies that are brought into the break room. 

I still got plenty of carbs through corn, sweet potatoes, post workout protein shakes, Lara bars, etc. 

I've kept eating this way all through October with one cheat of some frozen yogurt the day the challenge ended. 

I am going to turn in a food journal weekly for a while to a coach now that the challenge is over and I don't have a partner looking at them. I want to make sure I'm eating enough and the right things to continue fat loss. I will also be getting measurements monthly.  

During September I lost 10 pounds (really 7.5, I gained 2.5 the last day of August)

I lost 5 total inches. 1 in my arms, starting to see muscle definition there. 

Lost 1 in my chest, 2 in my stomach, and 1 in my waist. 

Gained a few in my legs from all the squats, but that's good fat burning muscle so I'm good with that. 

I haven't lost much weight this month another 2-3 pounds, so I'm interested to see the measurements later this week. 

I feel great and am happy with how I eat now. There must really be something to the 21 days to make a habit. Eariler this week I wanted something sweet and I was thinking half a protein shake it an apple. Those wouldn't have been in my top 10 a few months ago.  

Monday, October 27, 2014

Sunday Funday

10.26.14

Good partner WOD followed by Yoga yesterday. 

Teams of 3. 
1 team mate is always running a 300m. The teaming 2 split the following. 

20 min AMRAP:
30 KBS
30 abmat sit-ups
30 goblet squats
30 double understand

This was a good one and I was on a good team. We used the run as our rest period and split the Kbs and squats by 10 while the jump rope and abmat sit-ups were done by 1 person. 

Friday, October 24, 2014

Grace with a dash of Cindy

10/23/14

10-8-6-4-2 Clean & Jerk
After each round, do 2 rounds of Cindy

5 pull ups
10 pushups
15 air squats

I went up 10 pounds on the grace weight from eariler in the month. 

After the first round I switched to 15 ring rows / 15 air squats (twice) after each set of Grace. 

Even with using Dumbbells for a stable push-up I was going way to right arm dominate and I knew I couldn't keep it up. 

Finished in just over 20 minutes. So about 180 squats and ring rows. Ouch. Felt good with most of the C&J and will be sticking to my plan to retest grace every month with 10 more pounds as I continue to work on my wrist. 

Thursday, October 23, 2014

Barbells for Boobs

**I'm trying to raise $1,000 in 10 days. As a person who works in fundrasing, "we" are always telling our participants that they can do that, so I need to put my "money" where my mouth is. I did a self pledge, and am hoping that I can get 100 people to sponsor me for $10 or more. 

After 5 hours I have $91. 910 to go!

Please consider making a donation at www.stayclassy.org/derekhill**

The Barbells for Boobs fundraiser was held at my gym on October 11th.

We did Helen meets Grace with a Twist.

Helen - 3RFT
400m run
21 Kettlebell swings
12 Pull Ups (ring rows for scaled)

Then

Grace
30 - Clean & Jerks

The twist this year was the Kettlebell couldn't touch the ground until Grace. The running with the KB was a real pain in the ass. I had to substitute a KB Clean & Jerk as I just wasn't quite ready to get the barbell up with my wrist.

My partner was John and our goal was to have a good time and help raise money. We did both and even finished on the podium. Hey, 3 out of 3 still gets you on the podium!

And the kicker is that we were super hero themed. I was Clark Kent & John's hero was clearly the Cat in the Hat.

We had a great time & I'm already looking forward to next year, and another competition. It's a great way to push yourself and something fun to be "in-training" for.

Clark Kent

Anita being held by her son Joe. Anita is a survivor, and she works her tail off in the box!



Clark Kent & The Cat in the Hat