Thursday, February 28, 2013

Recovery Week: Workout Recap Week of 2/18 (Kelly: Girl WOD)

If you read much, you probably know that taking regular recovery weeks is part of a smart, healthy training cycle.  I read in one of the CrossFit magazines a while back that you should probably have more recovery weeks than you think you need.  To begin incoporating recovery into your fitness, the article suggested starting with 13 weeks of work followed by one week of recovering.  Then 12 weeks of work followed by one week of recovery.  Then so on counting down, and then start over again at 13.
I wasn't totally sure about how to plan things, but I put some recovery weeks on my 2013 schedule back in December of 2012 and worked down to my first recovery week of 2013: "week 0" (2/18).
2/25 is week 6, counting down to my next recovery week 0 starting 4/7.
4/14 is week 5 counting down to week 0 starting 5/19.
I based these dates in large part on knowing I will be crazy busy the week of 5/19 and wouldn't get to workout much.
It worked out really nicely that this week was a recovery week, since last week's workouts were crazy and kinda brutal!

Monday: Shoulder Stability and Mobility
My hands were still in sorry shape from Saturday, plus I had to pick up our car from the shop.  I did shoulder stability exercises with a band while at the office, then had time after picking up the car to go to Half Price Books!  Landed a killer haul for less than $40.  (One of the many perks of recovery get to remind yourself that you DO have a life outside of CrossFit.)

That evening, I got in 45 minutes of mobility while reading one of my new books.

Tuesday: Mercer Island CrossFit
Went to 6am CrossFit.  Skill was push press - starting really light (#15) and just focusing on good form.

The WOD presented challenges even with my taped hands.  I had to alter a lot...and it took me forever to do only three rounds!

My WODHub notes on the workout:
Scaled to 3 rounds (recovery week) and scaled movements due to hand:
200m row
4 burpees
1st round 12 pull ups w red band, 2nd&3rd 18 ring rows
1st round 15 Strict Press at #45, 2nd & 3rd 15 Snatch high pulls at #65
16 V-Ups
rest 2:00
When I finished 3 rounds it was time to go to work!  
I got a really pretty view on my walk to the office.

Wednesday: Out Sick
Thank God I scored that loot on Monday.  I woke up with a sore throat and decided to take a sick day.  After 10 hours of sleep I still felt totally tanked.  I don't know what I had, but I could barely walk around the apartment to get food, tea, water, and use the bathroom.  Spent the day pretty much on the couch watching Gilmore Girls and reading Dorothy Sayers.
Note to the ill...I have found it helps to have a ton of tea, make sure to get my vitamins and veggies, and to avoid as much sugar as possible.  Sugar messes with the immune system.
Jared made me dinner which was really sweet, and then we went to bed early.
Thursday: Partner Mobility and Yoga
After 11 hours of sleep, I felt a lot better than I did on Wednesday, but not 100%.  I had the day as a vacation day but cancelled all my plans for fear of spreading my germs around.  I had the energy to do some chores but still focused on resting and fighting off the end of whatever it was.
When Jared got home from work, we did some partner mobility.  Nothing like a good tricep and calf smash session to bring people closer together, right?  I also did some mobility by myself...almost an hour total.
Later in the evening, I felt like I had some energy but not enough to throw weights around or get my heart rate up.  I hadn't done yoga at home in ages, and since the place was looking clean and pretty, I felt super zen and decided to unwind with a few sequences from my favorite yoga book.
 So relaxing.  Seriously, I wanna do this every week!
Friday: Racquetball and Lifting
By Friday I was finally back to normal.  After work I met my dad at the gym for racquetball...AND BEAT HIM BY 5 POINTS!!!  This is a milestone for me as I've pretty much only beaten him one other time.  He said it was "the smartest game" I'd ever played.
Afterwards I went on to my Wendler lifting.  I thought about CrossFit, but the programming was a Hero WOD and I just didn't feel like I had enough energy to do it justice.  I was on week 4 for Wendlers, which is the deload phase, and I actually took it even lighter than my normal deload.  No reason to overdo it after being sick!
Satruday: Mercer Island CrossFit - KELLY
Got to work out with some of my favorite Mercer Island athletes. 
We were excited about the strength and skill, but a little mutinous about the WOD since usually Saturday is a Girl WOD and the programming listed a regular old run of the mill workout. Coach Jared took pity on us and let us choose between Nancy (5 rounds for time of 400m run and 15 overhead squats at #95/65), Isabel (30 snatches at #135/95) and Kelly (5 rounds for time of 400m run, 30 box jumps, and 30 wall balls at #20/14). I voted for Isabel (which I would have scaled). I don't like running or wall balls and box jumps kinda scare me...and of course I got out voted and we did Kelly!
The wall balls took me forever, but I wanted to get at least 3 rounds before the time cap and I ended up getting through the fourth round and 20 of the box jumps!   It made me realize how much I need to work on my wall balls, though...particularly my attitude.
Finished up Saturday with a great Leadership and Coaching seminar over at Stoneway CrossFit.  I'm not even a coach and I found it SUPER helpful!

CrossFitters and their coffee with butter...they crack me up. 


Friday, February 22, 2013

Death By Kettlebells/Workout Recap Week of 2/11

Monday: CrossFit at Home
Couldn't make it to the box, so scaled the skill work and WOD to what I had on hand.
Skills (10 mins)
2 ascents – Rope Climb
10 reps – Med Ball Cleans
8-12 reps – Ring Dips
2 rounds
Med ball cleans I could do, no problem.
Subbed in 20 V-ups for the rope climbs:
And chair dips instead of ring dips:
Squat Clean Thrusters #135/93
bar burpee
Used my med ball on the thrusters and stepped over the ball on my burpees.  Woulda jumped, but thought the folks downstairs wouldn't appreciate that.
Working out at home means great post-WOD refueling options!
Tuesday: CrossFit Invictus
I scaled the competition workout from 2/11.  Even scaled, this stuff kicks my butt!
I worked my back squats and the handstand pushup/kettlebell WOD in the fitness center, then popped into the box to work my muscle snatch. 
Skipped the heavy triple snatch due to time constraints.
Wednesday: Death By Kettlebell Swings! (CrossFit)
Everybody's favorite WOD!  Seriously. 
The way it works?  Pick a heavy (for you) kettlebell. 
Set a clock. 
At the start of the first minute, do one rep. 
Rest the remainder of the minute. 
At the start of the second minute, do two reps. 
Rest for the remainder of the minute. 
Keep going up until you can no longer finish the number of reps as the minute you're on within the 60 seconds. 
(E.G. In the 17th minute, you only get 16 swings in 60 seconds.  Your score for the WOD would be 16 - the last minute you successfully completed the prescribed swings.)
I've done this one twice before and it's always fun.
January 31, 2012: 20 rounds with the #26
July 31, 2012: 20 rounds with the #35
February 13, 2013?  15 rounds with the #44!
Also worked front squat form and saw improvement during the warmup
in my row, toes to bar, and handstand pushups.

Seriously love WODding with Jessie!
Thursday: Active Recovery
After all those workouts, I knew I needed a recharge day. 
Got into the box before the 6am class and did a 10 minute recovery row at 60-70% effort. 
Ate lots of food and took a bath after work. 
(Recovery row paid off, by the way.  Totally minimized soreness.)
Friday: CrossFit and Racquetball

Worked on depth in front squats.  All the mobility time I've put in over the last few months has really helped me improve my strength and range of motion in squats.
Next we did a squat clean EMOM.  Am I the only person who loves EMOM workouts?  Started light and moved quickly up to #95 for my fifth set.  It went alright and so I kept the weight.  On the sixth set, made the first rep, but failed the second, bailed out and landed (unharmed) on my butt.  Was gonna scale the weight back down but Jared encouraged me to have another go.  Finished the 7th and 8th sets with the #95.

WOD was fun.  Used blue band and worked chest to bar pullups for first AMRAP, rowed for 10 calories in place of DUs in the second AMRAP.

Racquetball date after CrossFit.

Saturday: CrossFit Invictus
Worked out with Jared - a rare treat!  Got to learn some new things doing a highly scaled version of the day's Invictus WOD.

Used the #10 to learn kettle bell single arm snatches.  Did handstand "walks" against the wall.
Tore up my hands pretty badly during parts B and C...not so fun.  Used #65 for squats and #45 for shoulder to overhead in both sections.  Red band for pullups.  Score was total time for B & C including rest.

Got to see the Mercer Island CrossFit Kids in top form!

Kids' WOD: 

Sunday: REST - Hallelujah!

Monday, February 18, 2013

Mixing It Up

Usually I love the food I eat, but every now and then I get bored with my routine.
Lately I've been mixing it up a little bit. 
New Breakfast Ideas:
Smoothie with almond milk, banana, and kale suggested by Real Simple
English muffin with olive oil or pear jam
Two handfuls of almonds
Scrambled eggs with bell pepper and turkey bacon

Protein crepes with maple syrup and blueberries
Second Breakfast Ideas:

I eat breakfast within half an hour or so of waking up, but once I get to the office I always have second breakfast...2-3 hours after breakfast.

Fage 2% greek yogurt
with chopped mango and kiwi

Fried eggs brought from home
Toasted English muffin
Baby carrots from the "deli" downstairs

Elevensies Ideas:

Yep, 2-3 hours after second breakfast!

Chopped bell pepper
Canned tuna
Chopped kalmata olives
Spiced nuts/dried cherries/chocolate chips

You tell me: How do you keep your food interesting?

Friday, February 15, 2013

Powell's City of Books & Other Portland Escapades

Jared had a med school interview at Oregon Health and Science University at the end of January.  We decided, since he'd be there almost a full day, to drive down the night before and stay in Portland together.
I was looking for good deals and was excited to find that one of my favorite Portland hotels had a good special going!  We stayed at Hotel deLuxe a few years ago and absolutely loved it.  I'm a sucker for Hollywood nostalgia (we were raised on Abbot & Costello, Judy Garland, and Cary Grant) so a hotel with classic film themes is like my dream resort.  Plus the service is incredible, and the location is great.
We arrived in Portland late on a Tuesday night - and by late I mean late for like 7pm.  We checked in and got recommendations for dinner nearby.  Jared was beat from the drive and wanted to get to bed early, so we asked for somewhere REALLY close by.  The concierge recommended Gilda's Italian Restaurant barely a block away.  The food was great and the atmosphere was perfect - we ended up having a really romantic date night talking over our food and wine and dessert.
Then it was back to the hotel to get ready for the morning and hit the hay.
The next morning, Jared woke up early to sneak in a workout at the hotel fitness center.  He was impressed and said it was pretty good as hotel gyms go.  He was able to slightly alter the Invictus programming for the day.  I ironed his shirt and threw my workout clothes on, then went down to Gracie's restaurant to order breakfast while Jared showered and got dressed. 
I snapped a few photos while waiting.

Our food was delish (typical eggs and bacon kinda breakfast) and the service was really fast, which we appreciated.  Got out the door in plenty of time (the valet had given us an option of finding free street parking for ourselves - always nice to save some dough) and hopped into the car to take Jared to his interview.

After dropping him off at the school, I headed over to CrossFit Excellence in Lake Oswego.  (Catch my recap here.)

Then it was back to Hotel deLuxe for a shower and packing up all our gear.  I wish I had gotten some better photos...hopefully you'll understand why I love this place! 

Jimmy Stewart on one wall...

Cary Grant behind me


Audrey and Gregory in the snacks!
Watch your step getting into the bathroom
You can order ice cream or an iPod...and there is also a pillow menu and a spiritual menu.  You want a down pillow with the Gideon's Bible?  Coming right up! 

We were on the Alfred Hitchcock floor (again).  In case you don't know what the photos in your room are, they are posted with the emergency evacuation map! 

Menu for in-room dining...and if you have a longer stay, you choose your eco-personality to determine how often they bring you new towels and such.

My new tank from CrossFit Excellence! 

 I packed up all our gear and double checked to make sure I wasn't forgetting anything.  There were at least four bags plus Jared's fancy overcoat that he hadn't needed.  Thanks to all my CrossFit, I carried it all to the lobby myself in one fell swoop.  When I asked if I could just pay their garage fees to leave my car there while toodling around downtown on foot, they were incredibly gracious and just validated for me for the day!  They also had someone assist me with my bags to the car.  I probably could have made it...but I'm working on letting go of my ego.

After loading everything in, I took a few essentials in a handbag and my water bottle.  Recently I realized I've been lugging my amazing but heavy lulu gym bag when I don't even need it, which puts unnecessary strain on my shoulders and back.

First stop?  Powell's City of Books!!!  It was maybe a 10 minute walk from the hotel, and I'm proud to say I found it just fine with the map from the concierge.  I looked around at all the wonderful books, and found what I was looking for.  A used Lord Peter Whimsey I hadn't read...for $2.50!  I picked out some presents for Jared, and got a egg and Swiss Chard quiche - delish!

I really wanted to get Jared something good for Valentine's Day.  So I got directions to the Nike store!  It was a bit of a walk, so I decided to leave my finds on hold at Powells so as not to lug stuff all over town.  As usual, Nike was not a disappointment.

So hard not to buy anything for myself...  


I found Jared a great shirt, walked back to Powells, and made a few more stops.  I went to check out lululemon, but a gal on the floor informed me I wasn't allowed to take photos.  Odd.

I also stopped at Whole Foods to get some snacks!  I don't know why but I can't go to Portland without visiting Whole Foods at least once.

Jared had asked if I would get dinner for the ride home from Portland.  He specially requested Old Town Pizza - we love their jalepeno BBQ pizza.  I walked back to the Hotel deLuxe garage and drove down to the Old Town district.  I found parking and got a little lost walking, but eventually I found the restaurant.  It was the middle of the afternoon, so I had a really short wait for my pie.


This stuff is so incredible!  It was great to have something warm and tasty on the drive home. 

We made great time getting back, and finished up the evening relaxing and reading.  There's no place like home!