What this was SUPPOSED to be about

I started this blog to try and help myself and others stay on track of their training when their professional lives hang in the balance. And, as you can see from my lack of posts, my training was put on hold when my professional life took over and threw me completely off balance.

Sometimes studying for financial exams that your job depends on and actually doing your job must take precedent. A little birdie, ok Twinkie, said there are only so many hours in a day and eventually your body is going to humble you. I'm not a fan of humble pie, I prefer lemon merengue thank you very much - sits far better in the tunny as long as you're not doing "Fran" immediately afterward, not to mention substantially more delicious. So I held out as long as I could, coaching, working, training, studying, being a puppy-mom and a gf and a friend.

When my body did humble me, it was proof positive that training without recovery means no gains, it even means setbacks. So I took a few weeks off to recover, study and work. I was not pleased in my choice of priorities, but sometimes the bills choose your priorities for you (face it, we can't all be Spidermonkey and spend all day at the gym for a living).

Amazingly though, during that time off, I only lost gains in a few areas - mainly OH which should tell me that working on my shoulder really isn't a luxury but a duty to my body overall. Stacey decided that it was time to redo some maxes just so I could get my head on straight. The hope was that a quick stiff kick in the pants coupled with the upcoming Games would get me ready to go and not focus on the down time I had taken.

So the new maxes as of July 1

Front squat: 150
Strict Press: 80
Push Press: 107.5 (a PR is a PR my friends)
Deadlift: 260 (as of Feb 29)
Back Squat: 170 (as of Feb 29)

Yes, I'm still stuck studying for exams (best of luck to those taking the bar exam this week - and more good luck to those drinking with you when you finish on Thursday), but hopefully back to training more regularly, and cross your fingers - maybe even getting up the posts about the recent Talon Throwdowns, eating cleaner (yes I do read your messages for recipes and pictures), and what y'all really want - a post about the Games!! (spoiler alert: Julie Foucher so much more awesome in person than you can imagine and yes Annie Sakamoto is as crazy on the dance floor as she is with a sledgehammer).

05.14.2012

Skill:
-Hollow body holds: 4x20 sec on, 10 sec rest
-Frogstand planche: 6x15 sec., 60 sec. rest
-Narrow pushups: 3x1, 1x2, 1x5 negatives, 60 sec. rest All those negatives have been paying off.  I finally am getting pushups without my shoulder screaming in pain.  And guess who may have some new tricep msucles. 

Strength:

-Snatch Balance: 3x2, 2 min rest
Warm up: 5x35-3x40-3x45-3x50-3x55
Work Sets: 3x [2x62.5]

-Hang Full Snatch (hip): 6x2, 2 min rest
Warm up: 2x35-3x40-3x50
Work Sets: [2x55 - 2x55 - 2x55 - 2x55 - 2x55 - 2x55(miss) 2x55 (redid last set)]

-Hang Full Clean (hip): 4x3, 2 min rest
Warm up: 3x35-3x55-3x75
Work Sets: 4x [3x90]

05.12.2012

Skills:
-Rope Ascents (12"): 3x3, 2 min rest
-Handstand Holds: These were interesting.  Tried to do them freestanding.  Only lasted a few seconds each round, but it was worth a shot.

Strength:

-Zercher Squat: 4x3, 2 min rest
Warmup: 5x35-4x55-3x65-3x75
Work sets: 4x[3x95]  Zercher squats are great for those of us who are lacking in upper back strength and need to work on keeping very upright in our squats.

-Push Press: 4x3, 2 min rest
Warmup: 5x35-4x55-3x65-3x75
Work sets: 4x [3x85]

05.11.2012

Skill:
-Hollow Body Rocks: 4x30 sec, 60 sec. rest
-Chin Ups: 5x1 (purple), 60 sec rest
-Ring Inversions: 4x15 sec, 90 sec rest

Strength:

-OH Squat: 4x3, 2 min rest
Warm up: 3x35-3-x35-3x45-3x55
Work Sets: 4x [3x62.6]

-Hang Full Snatch (hip): 6x2, 2 min rest
Warm up: 2x35(hip) - 2x35(knee) - 2x45(hip) - 2x45(knee)
Work sets: 6x [2x52.5]

-Hang Full Clean (knee): 4x3, 2 min rest
Warm up: 3x35-3x55-3x75
Work Sets: 4x [3x85]

05.08.2012

So it was pointed out that I hadn't posted in a week.  But I have been training so I guess I better update this thing.  Promise some actual interesting posts to come soon.

Skills:
-L-sits on parallettes:  5x12, 60 sec rest
-Chin ups w/red band: 5x2, 60 sec rest
-Wall Balls: 3x15 (14), 90 sec rest

Strength:

-Front Squat: 4x3, 2 min rest
Warmup: 5x35-5x55-3x75-3x95
Work sets: 4x[3x115]

-Strict Press: 4x3, 2 min rest
Warmup: 5x35-4x40-3x45-3x60
Work sets: [3x65 - 3x65 - 2x65(miss) - 3x65]

05.07.2012

Skill:
-Hollow body holds: 4x30 sec., 60 sec rest
-Frogstand planche: 4x15 sec., 60 sec. rest
-Narrow negative pushups: 4x5, 60 sec. rest

Strength:

-Snatch Balance: 3x2, 2 min rest
Warm up: 3x35-3x45-3x50-2x55
Work Sets: 3x [2x60]

-Hang Full Snatch (hip): 6x2, 2 min rest

Warm up: 3x35-3x40-3x50
Work Sets: [1x55(miss) - 2x55 - 2x55 - 2x55 - 2x55 - 2x55]

-Hang Full Clean (hip): 4x3, 2 min rest

Warm up: 3x35-3x55-3x75
Work Sets: 4x [3x85]

05.05.2012

Done at CrossFit Tuscaloosa!


Skills:
-Hollow body rocks: 4x30 sec., 60 sec. rest
-Strict Chin Ups w/red band: 5x2, 60 sec rest
-Ring Inversions: 4x10 sec hold, 2 min rest

Strength


-OH Squat: 4x3, 2 min rest
Warm up: 3x35-3x45-3x55
Work Sets: 4x [3x60]

-Hang Full Snatch (knee): 6x2, 2 min rest
Warm up: 3x35(hip) - 2x35(knee) - 2x40(hip) - 2x40(knee) - 2x45
Work sets: 6x [2x50]

-Hang Full Clean (knee): 4x3, 2 min rest
Warm up: 3x45-3x65-3x85
Work Sets: [3x105 - 3x95 -3x95 - 2x95(miss)]

05.01.2012

Skills:
-L-sits on parallettes:  6x10, 60 sec rest
-Chin ups w/red band: 5x2, 60 sec rest Officially got a few with the purple band.  It's true - Stacey and Coach Tucker are building me a new shoulder :)
-Wall Balls: 3x15 (14), 90 sec rest

Strength:

-Front Squat: 4x3, 2 min rest
Warmup: 2x45-2x75-2x95
Work sets: 4x[3x115]

-Strict Press: 4x3, 2 min rest
Warmup: 3x45-3x50-3x55
Work sets: [3x62.5 - 2x62.5 (miss) - 3x62.5 - 3x62.5]

The Secrets of a Food Network Chef

Little confession time: once upon a time I started a Facebook group called "Sandra Lee's a Lush and I'm a Food Network Addict."  I recorded Everyday Italian on my DVR religiously and would write down recipes as Giada did her quick 10 min demos.  Ina Garten and I are bffs - she just doesn't know it.  Sandra Lee, I have no use for unless it's cocktial time - and even then, not so much because I'm not a sugary sweet kind of girl.  Once I figured out that Italian cooking is pretty much easy (hint: use fresh ingredients and don't screw them up), I switched to Ann Burrell and her "Secrets of a Restaurant Chef".  Here's what being a Food Network Addict taught me.  Following a recipe is easy.  There are step by step instructions.  It's also BORING.  It actually reminds me of P90X (not meaning to hate, but it is reminiscent - listen to the voice coming out of the colour box, do as exactly as Tony says, tada!).  Like CrossFit, the fun comes from taking whatever is in the fridge/pantry/garden and throwing it together.  (Disclaimer: this post is in no way meaning to suggest that you ignore your coaches and throw together whatever you feel like doing at that moment - to my athletes, you know who you are :P ).  


As CrossFitters we are given raw materials, a million ways to manipulate those raw materials, and we apply heat.  Every morning, I may have a new comer to the gym whose background brings something different, and I need to figure out what I can pair him with movement-wise to get results, can't just put him in the same dish as everyone else without knowing if I need to do some tweaking on the seasoning.  But I also have my regulars - I know that Shaunna and Marc need to WOD right next to each other to push each other to their limits (despite constantly wanting to separate the two for their supposed squabbling), just like I know that as much as oil and vinegar hate each other, a good emulsifier, like a love for competition, makes something delicious (What?  Did I just call Shaunna and Marc delicious? More like palatable).  When I get home at night, I don't know if I'm going to have the time or energy to make dinner.  So it's great to have the standbys on hand that I can throw together quickly and know I'll get results.  I get whatever looks fresh at the grocery store, do some prep work on Sundays, and the nights I have the time, I play and throw these things together and hope for results.  Yes a little know-how of what kinds of things taste good/ i like  (i'm not going to put carrots in anything for the most part, and wilted spinach can bulk up the veggie content of almost any meal) goes a long way.  As I've told other people who want to learn how to cook, either find the time to play in the kitchen, or spend some time as a Food Network Addict (trust me - NOTHING on that network, with the exception of some of the cooking competitions, is hard).


All of that just to say, I don't have recipes for what I make.  So when Crystal keeps asking me for what I made, I don't know.  It's a little of this and a little of that.  But here Crystal.  You wanted me to post food more regularly, so here's another snippet from what I've eaten this week.  Along with a guesstimation of what went into it.

Sunday Prep:
1. Cut cauliflower into florets. Add to a pan over medium heat with olive oil and some garlic, salt and pepper.
2. When the cauliflower begins to brown, add a can of diced tomatoes.  At this point I put in whatever herb I'm feeling - oregano? thyme? basil? parsley? (Personally I don't think rosemary works here, but if you LOVE rosemary, who am I to judge?), plus red chili flakes (I like it spicy)
3. Once the cauliflower is beginning to become tender (tender not soft people!), remove from heat and put in a 9x9 baking dish. Cool, cover with foil, and shove it in the fridge.


Whatever Night You're going to Eat It:
1. Preheat oven to 350 degrees.
2. Top dish with some breadcrumbs (I told you I don't eat strict Paleo - but come on it's also only like 1/2 T over the WHOLE dish), pinenuts, and parmesan cheese (once again - it's seriously just a little cheese!)
3. Cover with foil and bake until it smells super yummy. 
4. Change oven setting to broil, remove foil and let it sit under the broiler until it gets a little crusty goodness on top. This is probably no more than 5 minutes.


I paired it with chicken that I seasoned with salt, pepper, and Mrs. Dash Tomato Basil Garlic Seasoning (because it really cannot get more no brainer than that).  If I weren't trying to eat a bit cleaner right now, I would have also paired it with a nice California Chardonnay, BUT......I enjoyed my water and two fish oil capsules instead.


I know I've disappointed some people that I am not a culinary genius.  I'm not an amazing chef.  I just know how 2+2=4 translates in the kitchen.  But for everyone I've disappointed, I hope that someone else has realized "holy crap - Sandra's got nothing on me (except an unlimited access to every liquor distributor in the Western Hemisphere)! I CAN make yummy dinners for myself/family."