“DT”

100 Day Six Pack Challenge – Day 68

WOD:

“DT“

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

10:41 with 80# (PR by 1:04)

I would have probably shaved a lot more off my time if I had done the cleans properly. I didn’t realize it until the last round, but I didn’t have my shoulders over the bar when I started the movement, effectively negating my hip drive. Duh. Which is why it pays to work out at an affiliate or with another knowledgeable CrossFitter. No doubt someone at the box would have looked at me and said “What the #$%& are you doing?” As it was I had to ask myself “What the #$%& am I doing?” but sadly, it was much too late.

Yesterday I helped someone take an old bull to the livestock market. I was in the trailer trying to close the gate, which you have to stand on to get the latch to catch properly. While I was on the gate the stupid bull kicked it, smashing my knee up pretty good. It’s ok, just badly bruised, but two things I can’t do very well are go up and down stairs and squats (oh, darn.) As I stated on Facebook, I wanted to take him directly to the drive-inn, have him shot and ground into hamburger and served to me as a bacon cheese-burger, but apparently that was not an option.

Today’s Food: Banana; almond butter; summer sausage; pepper cheese; beef burrito w/low carb tortilla, cheese, and guacamole; Zone bar; 2 beef brats; apple; almond butter; sausage and cheese omelette; small piece of 90% cocoa dark chocolate.

Better Than A Lobotomy!

100 Day Six Pack Challenge – Day 65

WOD:

Overhead Squat 3-3-3-3-3

80# on all sets

These didn’t feel good tonight. Not that squats ever feel good to me. On the very, very best day they feel only mildly unpleasant, kind of like when you walk across the carpet in your socks and touch the light switch and get a shock. Not fun, not serious enough to kill you, and not painful enough to keep you from doing it again in a few days. That’s what squats are like to me – mild shock therapy.

Squats! Better than a lobotomy!

Maybe that will be my new slogan. I can get t-shirts made and everything. 

Today’s Food: Zone bar; summer sausage; pepper cheese; burrito w/low carb tortilla, ground beef, guacamole, and cheese; almond butter; 1/2 cup ice cream; chicken.

Belated Birthday WOD

100 Day Six Pack Challenge – Day 64 

WOD:

For time:

10 Deadlifts

1 Box jump

9 Deadlifts

2 Box jumps

8 Deadlifts

3 Box jumps

7 Deadlifts

4 Box jumps

6 Deadlifts

5 Box jumps

5 Deadlifts

6 Box jumps

4 Deadlifts

7 Box jumps

3 Deadlifts

8 Box jumps

2 Deadlifts

9 Box jumps

1 Deadlift

10 Box jumps

Time: 9:25 – 145# Deadlifts and 20″ Box Jumps

That’s right, 20″ box jumps! Pardon me for a moment…

(Clumpity, clumpity, clump, clump, clump.)

That was the sound of me doing a happy dance complete with Kirk Gibson fist pumping. Whoo-hoo, 20″ box jumps in a workout! I can’t even begin to describe how pumped that makes me, right up there with the first time I cleaned 100# or deadlifted 200#. A real milestone for me, a former non-jumper.

Hopefully, a year from now I look back at this post and think “What the heck was I so excited about? 20″ box jumps? Big flippin’ deal!”

This WOD was in honor of my birthday, which was actually yesterday. The crew at Dakota CrossFit did it today in my absentia as well. I wish I could have done it with them, but then they actually would have had to witness my happy dance in regards to the box jumps, so I’m glad I spared their retinas for that one. You’re welcome.

Today’s Food: Summer sausage, pepper cheese, Zone Bar, sausage & cheese omelette, summer sausage, chicken, few spoonfuls of ice cream (birthday leftovers), chicken, red leaf lettuce salad with hard-boiled egg, bacon and bleu cheese dressing.

100 Day Six Pack Challenge – Day 63

WOD:

Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

SP: 75#/77#/78#/79#/80#
PP: 90#/90#/95#/95# (F on rep 3)/95# (PR)
PJ: 95#/95#/100#/100#/100#

I was super-duper excited about the 80# shoulder press. It’s like a wall I can’t quite break fully through. Some days I have it, some days I don’t. Today I did, which makes me happy.

The first 95# set of push presses had one rep that was a teensy bit of a jerk, and I dropped the last rep on the second set. The last set, however, was legit so I am pleased to count that as a PR.

The 100# jerk sets were heavy enough that I dreaded getting under the bar each time. It wouldn’t have been that bad, but by the last two reps my wrists were killing me. I don’t know if it’s a form issue or if my wrists just aren’t strong enough. Either way I know how to fix it – more jerks! (Probably more cowbell too, more cowbell is always good.)

This evening after it cooled off I took the dogs for a nice leisurely walk. We just took it easy and tried not to melt onto the road.

Today’s Food: Ham & cheese omelette; Zone bar; beef brats; almond butter; cake, ice cream and an IBC root beer (hey, it’s my birthday.)

Catching Up With Me

100 Day Six Pack Challenge – Day 62

Well, the last three days really caught up with me. I fasted for about 22 hours today to try and purge the junk out of my system. At about hour 21 I decided to do some back squats. Turns out three days of eating junk and not sleeping followed by a 21 hour fast do NOT make for quality workouts. The warmup went fine, but I did about three reps of my working set weight and I knew it wasn’t going to happen. I’d rather cut it short than blow out a knee or something.

I broke my fast tonight with a big ham & cheese omelette, a banana, some summer sausage, turkey and almond butter. I’ve also been taking two fish oil caps and one K2 & D3 cap daily.

Tomorrow is my birthday, so I can’t promise that there won’t be a slice of cake and some ice cream. These things happen.

Let This Be A Lesson To Me

100 Day Six Pack Challenge – Day 61

So. For the past three days I have been very, very bad. I would even go so far as to say I’ve been on a binge. I got to spend some quality Auntie time with one of my girls on Friday and we hit Zesto (ice cream!) twice. Saturday I was slammed with ranch work and I just ate whatever was within arm’s reach (candy bars, mac & cheese.) Sunday was a Father’s Day brunch at church and aside from the biggest, most beautiful platter of bacon I’ve ever seen, I was taken down by the muffins. The rest of the day was downhill from there. Today I had a brunch with friends and inhaled some cake and brownies, then had pizza, popcorn, Moon Pies and more brownies with both my girls again (more Auntie time.)

You know what? I feel like crap. Absolute crap. 

First, there is the psychological guilt. Then there is the real physical pain. My body simply cannot handle grains and sugar, especially ultra-processed grains like brownies and cake. My whole body aches, my joints hurt, my chest feels like it’s full of gunk. I feel like I have the flu, but I don’t, I just ate myself into illness. 

I always ask myself why I do this. Is the pleasure of a lovely brownie worth the ensuing agony? No way. Do I feel great on a low-carb, high protein, high fat diet? Absolutely. I feel like a million bucks. 

So why can’t I stick with it? 

I plan on fasting tomorrow to try to purge this icky-ness from my body. I was planning for a 24 hour fast, so we’ll see how it goes. I need a jump start, that’s for sure.

Tabata Mish-Mash

100 Day Six Pack Challenge – Day 58

WOD:

“Tabata Mish Mash”

Twenty seconds of work followed by ten seconds of rest for 8 rounds of the following exercises:

Jump Rope
Push-ups (all strict)
Abmat Sit-ups
Squats

 I didn’t write my rounds down but from what I can remember it looked something like this:

JR: 40/50/40/35/25/40/30/25 = 285
PU: 12/10/10/10/10/10/10/10 = 82
SU: 14/14/14/14/14/13/14/13 = 110
SQ: 17/17/17/17/17/17/17/17 = 136

Total: 613

The jump rope numbers are not entirely accurate, but close. I did anywhere from over 50 to under 30 per round. Let’s just say I had coordination issues. It was not pretty.

There Was A Little Blood

100 Day Six Pack Challenge – Day 57

WOD:

Run 5K

When I pulled up to the box this morning I knew I was in trouble. Four of the people from the first class were sitting in the drive way, absolutely soaked in sweat. I got out of the car and walked towards them and they gave me that look. You know that look, the “I was just completely miserable and very soon you will be too” look. I think I said “Uh-oh!” or some such witty thing and they  just laughed maniacally. (OK, maybe not maniacally, I don’t think they had enough energy for that. Maybe they just giggled a little.)

Then I found out that they had all just ran a 5K. 

Crap! Running. Lots of running! I ran through quite a few scenarios in my head about how I could get out of it, but nothing sounded like anything other than me being a total cupcake so I sucked it up and did it.

36:44

This is one of those instances where having an affiliate is a good thing. I never would have made myself do this if I was alone. I would have just said “Yeah, like, whatever” and did some deadlifts or push jerks instead.

About two minutes faster than my lask 5K in January, which I did on a treadmill. This felt much, much easier than that despite some wicked humidity and a long, nasty hill at the end. The only running I’ve done since then was Helen twice (three 400 meter runs, KB swings, and pull-ups), a 400m repeat workout, and a KB swing/sprint WOD. So, in five months I’ve ran three times and dropped my 5K time by two minutes. Not bad, considering that’s about the time I was averaging on 5K’s back when I ran 3-5 miles, three times a week. Except that now I can clean and jerk 115 pounds, deadlift 230 pounds, and box jump 20″. Back then I was doing 6″ box jumps and 50# leg raises.

Judo class tonight. We ran through about 2/3 of the regular throws and then did randori for the rest of the night. I ended the class with tape on about five different parts of my body and a little bit of blood here and there. Just one of those nights.

One of the senior students in class said my randori is greatly improved and that I have the empty jacket thing going on. I have never considered myself good at randori (or good at judo for that matter), so that was a huge compliment for me. I never know with the guys in class if I’m really throwing or pinning them or if they are letting me do it because I’m a girl. With Shoulders and the Crusher I know where I stand, because we don’t let each other do anything. If you get a throw, you really got a throw, and if someone taps out it’s because their eyeballs were about to pop out of their head. No sissy girls allowed.

Today’s food: banana, summer sausage, Zone bar, ham & cheese omelette, summer sausage, cheeseburger with low carb tortilla, small piece of dark chocolate.

Mama Said Choke You Out

100 Day Six Pack Challenge – Day 56

Kyuki-Do class tonight. A large group of our students are going to Billings in a few weeks for a Judo/Juijitsu seminar so we worked on chokes tonight to get them prepped. We had four students there tonight who were also judokas who were able to assist, but the majority of the students had never done chokes before. The Engineer demoed and I was his uki for most of them, so that meant I got double the chokes for my money tonight. The Engineer’s wife was also in class tonight and I think she was sorely disappointed that she didn’t get to wrap her hands around his neck at least once.

“Can I choke you? Please?”

“Errr, no. No, I don’t think so.”

Smart man.

I’m not married, and never have been, but from what I can gather there are two rules of matrimony you never break.

1. Never buy your wife exercise equipment for Christmas/her birthday/your anniversary.*
2. Never let your wife choke you on purpose.

*Exception to Rule #1 – If you and your significant other are CrossFitters Rule #1 does NOT apply. Concept 2 rowers, oly bars, bumper plates, kettlebells, gymnastics rings, and pull-up bars are all acceptable gifts.

If a man ever gifted me with any of those items first I would swoon, then probably faint, and then I would love him forever. 

After Kyuki-Do class the Crusher came in and she and I did some extra credit work. We went through the first six techniques of Nage no Kata and then she talked me into doing back-to-backs.

I don’t know how that happened. I was joking when I suggested it, but she was excited by the prospect and I had one of those “#$%@, why did I say that?” moments. She had a lovely shiner from last nights fiasco and my neck was still aching, but we went at it anyway. It was fun, and we had plenty of time to stop and talk things over if something did or didn’t work right. Yes, I got Crushed, but I also reciprocated some crushing of my own. Ha – sweet revenge!

Today’s Food: I spent most of the day sorting out my DOA fridge problem, so I ate a couple of Zone bars, a banana, some brats (no bun of course, but I think that goes without saying), some ground beef and some summer sausage. I now have another fridge (not to be confused with a new fridge) which looks as if it might need to be put down at any moment, so for now I am able to buy and hoard vast quantities of meat. Tami likey meat.

I Should Have Stayed In Bed

100 Day Six Pack Challenge – Day 55

Not a good day.

I got back to my apartment after being gone for about four days to find that my refrigerator and freezer had quit working. So all my lovely, fresh paleo food was spoiled. Great.

I called the apartment manager and got an extremely surly man who pretty much told me to go to hell and indicated he would possibly come check it out, or he might possibly just forget that he ever talked to me. Jerk.

Then I went to judo class and nearly broke my neck. Well, I didn’t nearly break it, someone else nearly did it for me. We were doing back-to-back sparring on the ground and the Crusher had me pinned flat on my back, completely immobilized. I heard something and looked up to see two of the big guys about to crash land right on top of me. I screamed, which was all I could do, but the Crusher kept crushing and the big dudes kept rolling. One of them came down with his full weight right on my head and neck, and I nearly blacked out. 

Then I came home to find that the landlord guy apparently was not at all worried about my refrigerator, so I had to make a trip to Wal-Mart, and drop $90 on an electric cooler to try to salvage some of my food. 

What a day. 

On the bright side, I still have a fully intact spinal cord.

Food: Whatever wasn’t rotten from the dripping, stinking mess that was formerly my refrigerator.