Food & rest days

It really sucked taking 2 days off, and my 3rd (today), I’m going to “open gym” and doing a workout more suited to not killing my quads.
READ: not doing the class because I’d go too hard and not scale enough because I can’t control myself.
I really wanted to go to the gym yesterday. I’m going to have to slow my roll and scale some of the workouts. I don’t want to since I technically *can* do most of them…but it’s not worth the pain, feeling like shit, and extra forced rest days. So, if I slow the hell down (or lighten the weights, duh) I can stick to a schedule I am happy with, rather than being upset that I suck. Sigh.

10/19: 45min AM walk.
10/20: 1hr AM walk.

Some things I’ve eaten this week:

‘sloppy joes’ over 1/2 sweet potato. They were really good. I added extra to make it spicier.

photo(24)Some salads

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Spinach, red pepper, tuna beets, carrots, celery, balsamic, and anything else I could find.

More sloppy joes, post WOD, pre-errands.

photo(22)Scrambled eggs w/veggies (yellow pepper, garlic, onion, spinach)

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So good!

Some squash soup (coconut milk, curry powder, broth, roasted squash, etc)

photo 2(10)My hilariously pathetic attempt at a Sonoran dog, with guac.

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Bacon-sorta-wrapped chicken sausage w/green shit

Extremely lazy lunch yesterday of ‘fried’ cheese with 1/2 Honeycrisp apple and 2 tbsp of NuttZo.

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Looks gross.

Everything else is either boring or repeats of the above. I ate more bowls of the spaghetti squash and meat sauce from last week as well. My food is lasting forever now that I’m the only one eating it!

Oh my quad, Karen!

So last Wednesday was the amazing strength complex WOD. It went downhill from there. Back to the normal, “oh these workouts are so hard, they suck, is it over yet?…oh, that was amazing.”
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I knew 150 wall balls for benchmark “Karen” wasn’t the best idea on Friday (took the Thurs running WOD off), but I really wanted to do the benchmark. This will be extremely helpful later to track progress, despite just having done a bunch of snatches and cleans on Wed.

3, 2, 1...go!

3, 2, 1…go!

I knew I could complete it Rx at 14lbs, but it wouldn’t be pretty. I’m so out of CrossFit shape. Coach and I went together in a second round as there weren’t enough 14lb balls. Ok, no big deal. So I did it. I didn’t go 100% as my legs were a little sore and I’m still fighting this damn head cold. I’d say I gave it 75-80%. My new buddy (sadly, only in town for vacation) was heckling me that I wasn’t sweating enough, but I was having a hard time breathing. I finished in 11:27. Fine. Whatever. It’s what I expected and I could still walk, so that’s a win. I can only get better from here!

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(each mark is a set of 10, if you can’t do math)

After the WOD, my mom wanted to ride bikes. Sigh. Not a fan, but whatevs. It was a gorgeous day and I rode my old school single speed.

Mississippi River levee path

Mississippi River levee path

T-Bone is the best bike. Even though I don't like riding bikes.

T-Bone is the best bike. Even though I don’t like riding bikes.

Saturday: Team WOD.

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photo 1(9)That’s 100 ROUNDS for time. We had a team of 4, so 25rds each. Don’t be fooled…each of us did 6 reps, with moderately heavy squat cleans, on average every 2minutes. Part of that time was spent going from the wall for the handstand pushup (HSPU) to the bar. Basically, not a lot of rest. I was breathing hard and working hard after about 10rds. It was quite the workout! I loved it.

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Lots of hunching over to keep from dying.

Guess what doesn’t love the quad-heavy work on Wed, then the 150 squats (wall balls) on Friday, then MORE squat cleans on Sat? My quads. They HURT. Ouch, ouch. I couldn’t walk right yesterday! I had to use the wall to sit on the toilet! Oh, the pain.

Screen Shot 2014-10-19 at 10.29.32 AMSo, what does this extreme soreness, DOMS, mean? It means I need it. It means, I’ll be  stronger later!

Screen Shot 2014-10-19 at 10.40.48 AMRound. Round is a shape. And I don’t want to be round.
Screen Shot 2014-10-19 at 10.35.11 AMThe bad news is that I’m suuuper sore (not really bad news). The good news is that my knee was pain-free this weekend! Even after all those squats and weights…yay! I’m hoping that strengthening the surrounding muscles, and the rest from uneven terrain, will keep this trend up. I will say it hurt doing jumping jacks, so I just didn’t do those. Hey, if something hurts, don’t do it! There’s still plenty you–and me–can do!

Update: I’m not going to the gym today. I really, reeeaaalllly want to as it’s two of my favorite things: running & thrusters. However, I know I’d push myself and considering I can barely squat right now, it’s probably best if I didn’t try to do 45 thrusters and 1.5mi of running. Sigh. I’ll do something at home instead. I’m to a point of functional soreness, so doing something to help loosen my legs is probably a a good idea. Damn, being “responsible” and “listening to my body” sucks sometimes.

I love CrossFit.

Yep. I went there. Sorry, not sorry. The Kool-Aid. I didn’t just drink it, I fell in the damn pool. As my friend TJ said, “well, that didn’t take long.”

I love, Love, LOVED the WOD yesterday. Right up my alley (“wheelhouse” would be appropriate here, but I hate that word. Please don’t use it. It’s awful.). I’m not the best weightlifter, but I’m decent for the average female. What helps is having a husband specializes in Strength & Conditioning who worked for US Olympic team coaches.
During warmup and practicing form, coach had us demo our movement one-by-one. Most of the women (there was only one man in the class) are beginners…I did mine and he exclaimed, “WHOA! PERFECT! Everyone, this is how you do it. Haley, do it again.” Hahaha. Now, snatch is NEVER perfect. One can almost always improve something about their form. But, compared to the others, it was pretty damn good.
When I told K about it, I said, “I knew you’d be proud!” He said he was, but he said he couldn’t wait to tell his old bosses. The learning. It’s good.

So, who doesn’t do CF (other than occasionally) for 1.5 years, goes back and gets called ‘perfect’? Hahaha. Nothing like a good day at CF to make one feel GREAT about yourself.*

*Side note: wait until a day where I can’t do any of the movements Rx (as prescribed). Then, I’ll feel shitty about myself. Good days and bad. Take them as they come.

Screen Shot 2014-10-16 at 8.29.34 AMAnyway, back to my perfect snatch. The main WOD was an EMOM (every minute, on the minute) snatch complex and then a clean complex.
Felt so.damn.good. My weights were not heavy. I’d say it was moderately heavy. The hang squat snatch was my limiter and since I could snatch and OHS at 75lbs, failing a couple times at the hang snatch was totally in my head. As always, our mental game keeps us from doing so much.

The woman I lifted with was awesome. She had an amazing OHS. So deep.
Yes, it’s perfectly acceptable to lift barefoot. She didn’t have lifting shoes or Chuck Taylors, and her running shoes were not appropriate. So, barefoot.

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Ass to grass!

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Full DB mode: knee socks, Lulu shorts, and bright lifters.

I’m also loving the WODify program. Many gyms use some kind of software like WODify or Beyond the White Board. This one ranks members by class, and overall for the day. One can see where they rank outside of the class they attended. I got 5th overall in weight for this WOD. Pretty good for starting over.
(Again, this was a strength of mine and I don’t do this to be the best. It’s just friendly competition, and I’m sure there will be days that I’m last.)

I would post a pic of my ranking, but the program shows last names and I’m not posting a screen shot of the other members’ names. So, you get my log:
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I’m not going to CF today because it’s a running WOD. I really, really want to, as I’m always a strong runner at CF. Ten years of long distance pays off when most of these people don’t run. But, I’m resting my knee and sprinting 6 rds of 400m is probably not a good idea. I know I’d try to “win” and I need to leave my ego at home. At any gym we’ve belonged to, I’m usually the best at running WODs. If K is there, I come in second, only to him. Anyway. That’s not why I’m CF’ing, so I need to either do some conditioning at home with the sledgehammer and ropes, or take a rest day.

I will ride my high from yesterdays WOD until tomorrow, where I’m sure I’ll be brought down to earth with how out of shape I am. Today is not that day and I don’t need to be mad about a bum knee.

Hope you have a great day and do something that makes you feel great about yourself!

8 weeks: Back at the Box.

Over the river (Mississippi) and through the swamp...to CrossFit I go...

Over the river (Mississippi) and through the swamp…to CrossFit I go…

8 weeks. Just under 8 weeks until I see K again. I’m resting my knee: no trails. Uneven terrain seems to really aggravate it, so I’m being smart and avoiding my favorite place and races. :( No races until Nov. 29, and that one will be a week-of decision as it’s local. Officially, no events until Jan. when I have 3 planned. Even those I’ll be ok with cancelling as none of them are new states and don’t require more than a 1 night trip. Since I’m not doing any races, this is a short term goal to focus on. 8 weeks. Of course I’m not going to stop after that.

8 weeks: to kick my own ass.
8 weeks: to eat optimal food.
8 weeks: to MOVE. More.

I’m not going to step on a scale. I did that last week and it wasn’t pleasant. I don’t want, or need, to obsess over a number. I know a range in which I feel great, in which I look pretty good, and can perform pretty decently at CF and running with only half-assed training. But, bodies don’t always respond in the way we like them to, so no scale. If I do the above things, my body -and mind- will change for the better.

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The gym is at the base of that big bridge I have to drive over. Big bridges over the Mississippi are a part of daily life here. Thus, the logo. (Sidenote: really not good for my pretty severe GEPHYROPHOBIA. I only have a problem with them over water. I know where it stems from -several incidents/witnessing accidents in childhood. I *HAVE* to cross bridges over water with my windows down and even then I still get a high HR and sweaty palms…also, my mom thinks it’s funny to email me news articles when bridges collapse in water.)
Now that I’ve given myself anxiety for the evening, lets move on. We all have our issues, ok?

Step 1: Workouts.

I FINALLY bit the bullet and paid for a membership. I’ve been dropping in to this box over the past month or two, actually maybe since August. Things kept coming up so I didn’t join: went to Ohio for 2 weeks, then Washington, then my knee hurt, then so on and so on…paid the registration ‘fee’ (covers WODify account and shirt) and did a discounted 6 month contract (with no-fees if we -hopefully- move at some point).

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CFDB bag. Vibrams. Minimus. Reebok Oly Lifters. Jump Rope. Cute G WEAR tank.

The WOD:
10rds for time:
21 double-unders
7 ring dips
7 toe-to-bar
7 pistols

I scaled to 5 rounds. Time: 11:24.
I can’t do anything resembling a ring dip anymore without a band. I can’t do more than 1 toe-to-bar and I can almost do one pistol on my left leg only…my damn right knee is really starting to piss me off and it’s making me weak.
So. I’m starting somewhere (the bottom) and it’s really exciting. I’m actually ok with the current state of fitness affairs. At least I can still do a pullup, DU’s, handstands, and Olympic lifts. And I’m sure there is plenty more I can do. I’m not dwelling on what I can’t do anymore, because I know I will do them again. Probably sooner than later. We shall see tomorrow…

Food
Again, something I’m not going to obsess over. When I eat well, I feel great. The end. I don’t want to add pressure to myself and log everything, but if I attempt to, it will help me be more accountable.
Today:
Post WOD: spaghetti squash with ground beef and veggie sauce (leftovers). Bell pepper from the garden.
photo 1(6)Lunch/Dinner: chicken salad over veggies, some chicken with sriracha, mayo & ketchup.

Not a food photographer.

Not a food photographer.

Some bone broth

Nutrients.

Nutrients.

There you have it.

NH/ME Double: NH. I’m not very good at this.

Click me to see panoramic!

Click me to see panoramic!

What do you do when you have an annoying knee issue because you were clumsy and slid down a wet hill? You go do 2 marathons that you’re completely untrained for, of course. The trip was already booked, my husband really wanted to do NH since this weekend was peak foliage and it was his only chance at a marathon this season since it’s starting to get too cold up there. Maine was sold out so he couldn’t get in to the one on Sunday…so, I did them both. There was no way I was going to sit out while he did the full with my friends.

Hello, Beantown.

Hello, Beantown. I’ll spend Monday walking all over you.

Flew into Boston Friday mid-day after a horrifying landing in a severe storm in ATL. A Maniac friend of mine gave me a quick ride up to Bristol, NH. We hit race registration and that’s when I finally decided to register. The rain & cold had stalled and the weather was not supposed to get bad until after 2p on race day. So, as long as it didn’t rain the whole race, I wouldn’t be completely miserable. To quote one of the pickup volunteers….”You flew here all the way from New Orleans and you don’t know if you’re doing the race? You’re still debating? People do this about 10k’s, not marathons.” Haha. Yeah, well. I’ve done enough races in shitty weather (I’m looking at you, Kansas blizzard, 20 degrees in Tulsa Rt. 66, cold storm in Little Rock, and storming Cajun Coyote 100) and wasn’t in the mood to do it again.

So, we registered and went to the race dinner. I normally don’t do pre-race pasta dinners, but this town was tiny and everyone was at the dinner. My friends said it was the best one they’ve ever been to, as it’s homemade. Sure enough, they were right. A bunch of grandparents made 10 different sauces to choose from, cookies, salad, etc. All-you-can-eat and it was real food. I had a sausage and pepper sauce and it was delicious.

10689812_10152437869457794_7323322614554920204_nRace day: hung out with a bunch of Maniac friends before the start. I asked Alex what pace he was planning on running (he’s training for 100 and was also doing the Double) so I knew he wasn’t running hard. He said, “Whatever pace you’re running.” Oh, sweet relief!  I was dreading doing the whole thing alone since my heart wasn’t in it and my knee definitely wasn’t in it. I was so thankful. So, off we went running 2:1 intervals from the start.

Little Lake SunapeeThe race: GORGEOUS. We ran around Newfound Lake. Wonderful volunteers. Great views. Hills. Rolling hills. I thought the race was going to be flat. Wrong. Not much to say about the race itself. We just kept on the interval. Told stories. Joked. Laughed. One guy was on the side of the road cheering on runners and said, “Oh! You two must be married.” We both laughed…I said, “if we were, we wouldn’t be having this much fun together.” So Alex said, “Oh no, our husbands left their wives behind!” As K and his partner Shawn are much faster than us. Somewhere around there he said, “I’m not very good at this.” I replied, “Yeah, I suck at this too.” Oh, we had good laughs about that all weekend and anytime something got hard or someone at an aid station said something along the lines of, “Oh, you two look great! we replied…”I’m not very good at this.” We’re just doing 2 marathons…but we’re not very good at this.

How about some pictures? There was nothing remarkable about the running, except the scenery.

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Cute towns

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Around and around the lake we go

We ran by  Sculptured Rock park and this was about 20 feet off the road. Alex and I took a pit stop here to take pics and put on our ponchos (and it only rained for about 3 minutes).

Time out for history

Time out for history

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Ran by a barn & B&B that was being set up for a wedding. I’m not into weddings AT ALL, but this was tiny and very cute. I think what I said was, “I really hate the excess & showing off of weddings, but that was pretty much perfect!” I think there were only 4-5 tables and the barn was not very big.
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The houses around the lake were amazing. Some big, but many were just old, small cottages. Loved them. Especially this one only accessible by boat!

Perfection

Perfection

Well, I guess one could walk there in winter. (The locals said it’s unused in winter due to the plumbing)

Um, no.

Um, no. (source)

 

And finally…

Finally.

Finally.

The post race food was great. Tons of food, chocolate milk, fruit, fresh pizzas from the local joint across the street. For a race with less than 300 people, the community support was amazing. ALL proceeds go to 3 local charities. Completely no profit. Overall, a wonderful race. I love a small-town event like this. Would highly recommend it to anyone, even those who are hesitant to do small races: there were cops at intersections, the course was very straightforward around a lake, and still many signs. I felt completely safe and was in awe of the views.

Got in the car and headed to Maine….

More on Maine tomorrow. This post would be too long if I wrote them together.

Kicking my own a$$

Still taking it easy on my knee, but it’s time to see what I can do. I decided to not go to CF this week since I have the double marathons this weekend. I’ll start back next week (and see how my knee is feeling). There’s plenty I can do at home, so I did.

9/29: KB sets during the day. Every time I went outside doing things like laundry and garden, etc. I picked up the KB and did some sets.

9/30: 26lb tire drag, .25mi intervals x4. In between, KB sets: swings, SDHP, squats. Tire “box” jumps. Did this throughout the day.

10/1:
AM: walk, 45min outside
1hr on treadmill after

10/2: forgot.

So, I had this written and ready to publish Friday before I left. I log-in this morning and see I never hit “publish” and didn’t schedule it. Great. So, I update it a little bit this morning and hit “publish”. Then of course WordPress had a glitch and I lost everything I’d written after 10/1. Great. Thanks.

Now you get an even crappier post. Today I’ll be writing my race & weekend recap, for you 5 people to enjoy tomorrow. Let’s just say it was gorgeous. The absolute best weekend to go to North American Canada! (I call everything up North “canada”. I enjoy annoying K by calling Ohio the “tundra that everyone hates”. Haha)

Hope no one wasted their time reading this crap today, but I’m too tired to care to fix it. I would say “happy Monday,” but it’s Tuesday. It’s my Monday though. Tomorrow will be better…tomorrow will be better…if we keep saying it’s true, it’ll happen, yes?

Lets talk normal stuff.

Since I’ve been back from the Blerch, eating through Seattle, & Ohio, I’ve been craving vegetables and fish. Thankfully I stocked up the last time Whole Foods had wild caught salmon on sale. Some things I’ve eaten this week:

mushroom & truffle eggs

mushroom & truffle eggs

Shouldn't have made the basil pesto look like a log of poo

Shouldn’t have made the basil pesto look like a log of poo

And another meal of the same

Pesto didn't turn out much better...

Pesto didn’t turn out much better…

Didn’t even try this time.

Can I have some?

Can I have some?

Finally something different

I could live off this.

I could live off this.

My knee. Sigh. I’ve rested it a solid week now. Iced it religiously for 5 days, and no-so-religiously for 2-3. Today I tried some intervals (not fast sprints, just decent slower running in between kettlebell movements) and it wasn’t feeling great. Gggrrr. It’s becoming really annoying. It’s not painful enough that I think it’s a major tear or rupture (read: No way I’m going to the Dr), but I’m not used to feeling anything that uncomfortable when I run other than the normal muscle discomfort after 30-50miles. Yes, I know, I know, you can go ahead and hate me. So, what to do? Nothing of course. I think it just needs more rest. Unfortunately, I’ve got a double (2 marathons) this weekend. I should be able to make it through them fine considering I finished the Blerch the day after I fell, but it will probably be slow and less-than-fun ideal. K will look at it and give it some sports med/trainer movements and try to narrow down what it may or may not be. Then, we’ll decide what to do. I’m getting around fine and obviously can still physically move/run, so I’m doing the healthy thing and will ignore it a while longer (and rest)!

While resting my knee, I worked my arms, shoulders, and back doing CropFit! Functional fitness, FTW!

This week I’ve completely redone the garden. I needed new dirt and the boxes had become overgrown. Then my wonderful fur children decided they NEEDED to hunt and dig something that had been living in there. My 2 year old rosemary that survived the harsh winter and a week of below-freezing temps (3 days in the 20’s!) was near death. Got that transplanted to a pot and went to work…

Before

Mess.

Mess.

Dog damage

Layout

Fuckers.

During

Out with the old

Out with the old

Moving dirt.

Moving dirt.

Please let me play in it…PLEASE

Digging asshole

Digging asshole

In charge

In charge

After
(the middle section isn’t finished, but that won’t be finished for a couple more days. This is close enough to finished)

Before I got this chicken wire fence up, the dogs ran thorough my rows, dug, and dug up 2 cauliflower. My carrot seeds were meticulously planted. I’d worked so hard for 4 days, for it to be destroyed in just a couple minutes. I was furious. Actually, furious doesn’t describe it. But, I’m hopeful. I threw in more seeds, said “fuck it” and the dogs knew they were in trouble. My uncle has carrots and beets sprouting already and when he thins his crops, we’re going to put some of his baby plants in my middle section. So…hopefully between what they didn’t destroy and the transplanting, I’ll have some strong crops. I’m really excited to have a TON of beets. I love them.

Carrots, beets, cauliflower, bok choi, cilantro, chard

Dog proof

Dog proof

After the dog drama, my mom and uncle both praised my extensive work and care to another uncle. I was floored. See, we’re not an overly praising family. (How I ended up independent and not really needy is beyond me.) My uncle is a master gardener and hunter and could (and mostly does) live off the land. He’s impressed and thinks it will do well. And my mom said, “Maybe that agriculture education at Texas A&M wasn’t a waste after all.” Ha. Gig’Em!