Working Out from Home Gym

I have left the crossfit box I used to go to 2 months ago. I had a hard time coming home from work and having to wait an hour or two to go to the gym to do the work out at 6pm or 7pm. I can’t believe we started learning about Snatches, jerks, and Clean around this time last year. I have had some terrible injuries and setbacks over the last  year. But that is for another time or different post.

The last 2 months I have been lifting 3 times a week at home, we recently purchased some bumper plates and it has been helpful. Also, for Christmas my amazing boyfriend got me a ladies barbell + a plyo box-which he constructed himself-wonderful wonderful christmas gifts.

Anyway in merely 8 short weeks I have increased by back squat by 20 pounds and my dead lift by 15 pounds. I am also battling some mobility issues in my shoulders, chest and calves.  But I am less injured than I have been since quitting crossfit, going at fast paces for the WODs wasn’t for me. The workouts were amazing, but my form wouldn’t even be close to good and I know practice makes perfect, also I wasn’t seeing the weight increase on the bar.

The programming I have written for myself based on what I learned from Crossfit and my previous lifting experience is working for my strength just more time needs to be spent on mobility or stretching.

Also, I really need to get my nutrition back in check.

WOD 8/31/2015

Workout of the Day
A. Pause back squat @ 11X1 tempo (*1 seconds down, 1 second pause at bottom0 – Build to a 1RM in 5 sets– rest 3-4 minutes between sets *max of 20 minutes here 75, 85, 95, 105, 115, 115 was heavy but it wasn’t much of a struggle to get down and come back up-even with the pauses. I really just ran out of time. Also, I had no pain in my lower back or back in general while doing this movement. I was more concerned with my form then having a PR weight number. Win win.

B. Pendlay row @ 31X1 tempo (*3 seconds down, 1 second pause at bottom and 1 second pin the bar to your chest)– 6, 6, 4– rest 2 minutes between sets. I did 55 pounds for all 3 sets, again I was working on maintaining the correct form verses trying to go heavy. These were pretty hard by them selves with the 30 seconds down, hold one at the bottom, then 1 second to get the bar to the chest, and holding this position.

then
15 front squat from the floor
20 pull ups/ring rows
5 power snatches
20 pull ups/ring rows
15 front squat from the floor

I went with a lighter weight, because both of these movements I haven’t done in quite a long time. I used 40 pounds for the front squats and snatches, I also did ring rows instead of pull ups. Although, I should have used 55. It would have helped with better form for the snatches. The rings rows were really hard, but I loved them. I walked away relatively pain free from the workout. The entire combonation took me 6:08 minutes to complete. Then, I spent about 10 minutes form rolling after the workout. My legs and hips are really tight.

The last visit I had with the Chiropractor we talked a lot about him being less concerned with me trying to put the clean, snatch and front squat back into my workouts. However, not trying all three at once, and seeing how they will affect me, during the movement and after. I had every intention of taking his advice, however I got the worst cold of my life. This cold knocked me out for about 4 days. I am feeling better, but even with this Crossfit workout I wanted to take it slow coming back so I could attend more than one or twice a month.

8/11/15 WOD

I have been spending more of my energy trying to work on my mobility. One day I stood up and my lower back and glutes began to radiate with pain and tightness. I feel like I am 20 years older with the stiffness. I had a similar feeling last year around this time and went and saw a chiropractic that used ART and it did help a lot. I am again seeing him, and doing a lot of work on my own, It just sucks that I shouldn’t feel this crappy and tight. But in time it will get better. I am still working out, but not pushing myself.

The WOD yesterday was:
ALT EMOM x 12
Even: 5 TnG Power Cleans 65, 70, 75, 80,85, 85 The first set of 85 weren’t the best form so for the last set I stayed at 85.
Odd: 4-6 DB/KB Arnold Press 5 @ 20 pound DB, 5 @ 25 pound DB,  5 @ 25 pound DB, 5 @ 25 pound DB, 4 @ 25 pound DB, 4 @ 25 pound DB

then
3 RFT
Muscle Ups (Sub C2B Pullups)- I used a thick band and was able to do 3 reps of chin ups for 3 sets
8 Thrusters – Each round was at 55 pounds
Finish time was 7:02

I was smoked after this workout, I really wanted to lay on the ground and cry. I pushed myself very hard, and lifted a little heavier than I should have. Today I am going to rest, walk, do yoga and work on some mobility.

Rest Day: get outside and play

I am starting to notice how my body is changing from doing some form of movement every day for the last 2 weeks. My quads are gaining a more prominent definition, my arms are becoming a little more sculpted, and there is a clear definition between my traps and shoulders. These changes are amazing, with this I need to also take it easy and rest. On Saturday I decided not to workout in the gym or do yoga. I spent the day exploring waterfalls and a park. This was a lot of fun, and I did workout actually. I was climbing in and out of gorges to get close to the waterfalls. I was jumping over rocks, balancing on logs to walk across. I am seeing the purpose of the ever so dreadful and hated box jumps and burpees as actually functional movements. My legs are much stronger and I am able to have a longer range of motion when I was trying to get on taller boulders. Thanks box jumps. I also noticed I am able move faster and with more power when I was climbing between the boulders and using the roots, logs and trees to move along the stream and gorge walls, thanks burpees. Just because it is a rest day, doesn’t mean you need to sit on the couch and do nothing, get up, outside and walk, climb, and jump. Enjoy the time you do not have to be sitting at desk doing mindless, numbing work to pay the bills, plus nature is free.

Asparagus, Bacon, and Eggs Bake

Ingredients:
6-8 strips of bacon
Asparagus 1-1 1/2 pounds
8 eggs
Juice from ½ lemon
Thyme 1 teaspoon
Black Pepper 1 teaspoon

Directions:
1. Preheat the oven to 450
2. In a Pyrex baking dish place the strips of bacon in the dish, once the oven is preheated place the bacon in the oven for 8-10 minutes

3.Remove dish from oven, add the asparagus on top of the bacon, pour the lemon juice over the asparagus and bacon, and add black pepper and thyme. Place dish back into the oven for 8-10 minutes

4. Remove dish, and crack eggs over the bacon and asparagus, place back in the oven for 5 minutes, or until the eggs are fully cooked. Then remove from oven and enjoy.

5. Then remove from the oven and enjoy.

Some sense of clarity

When I left my house for work this morning, I thought “should I drive or walk?” Because the sky every morning this summer has been dark and stormy-this morning was no different. I decided I would walk. During my 20-minute urban hike, I thought how good I felt this morning. I got 10 hours of decent sleep, no  stress and enjoyed being outdoors.
How amazing would it be if the exact feeling I had this morning could be my mentality every minute of every day?Instead of allowing myself to take the negative  surroundings to heart and effect how I think I look and have no self worth.

This morning I woke up refreshed and like my body was reset-I worked out, packed my lunch, got ready for work and walked to work-great start to my day. During my walk (I forgot my headphones-no podcasts this morning), I thought about the need to focus on getting myself healthy-the real definition of healthy not the bull shit one that consists of being skinny and a six pack mid-section.  My definition of healthy is healing my gut through nutrition, getting enough sleep, moving (walking, lifting, moving like a human), and mediation. Once these four things are in place-everything will begin to work naturally.

When the end of the world comes and I am forced to live out of back pack-I am not going to give a shit about how my rear end looks in whatever clothes I am wearing. What is going to matter is that I can travel on foot and carry my back pack and other gear, and survive. So focusing on getting myself to the true definition of healthy is all I care about now, not the reflection in the mirror. Because once I am healthy, everything else will work out just fine.

7.8.15 WOD

1-1/4 back squats *30X1 tempo: 3 seconds down; 1 second pause at top *no bouncing during the 1/4 squat!!! – 4 sets x 4 reps – rest 30 seconds before A2 (65, 70. 75. 80) during each set the 4^th rep was impossible, going slow and holding at the bottom, then exploding up is difficult. But I got it done!
then
amrap strict ring pull ups (chin over rings)-I subbed ring rows, since I can barely do a chin up with the resistance bands on the bar. (6,8,9, 7) – 4 sets – rest 90 seconds before A1

then
5 rounds for time:
5 thrusters I started at 45 for the first 3 sets, but had to scale down to 35 pounds for the last two sets,  these are a really difficult movement. In time like the dreaded burpees they won’t be as difficult, just the bane of my existence.
7 burpee over the bar-these were relatively easy but still kicked my bum, considering the other day my WOD had 75 burpees for the METCON portion of the workout.

I was sweaty and out of breathe after this WOD, I know one day they will get easier. However, each WOD or Barbell class makes me stronger.

Workout 7.7.15

First off yesterday, it was to humid to go to the Box for me, I am such a wuss-I didn’t want to run or jump rope in the humidity. Also, I haven’t benched pressed or done ancillary work on my biceps or triceps. One of the best investments we made at our house was in gym equipment. Our power rack, barbell and Olympic weights come in handy, when you are being a baby because it is to hot outside to run and jump rope or when the snow and ice make it impossible to get out of the house. So tonight I worked on the following:

Bench Press (5,5,3,3,1) 95, 100, 105,110 and 115- at 115 I couldn’t push the bar off the rack, so I needed help. I did 1 and 1/2 reps-which is awesome. Last week I could barely push 100 pounds for 3-4 reps. Also, my dog isaac decided he wanted to get in on the benching.

Isolated Bicep Curls w/ Dumbbell: 3 sets with increasing weight- 25 pounds was to much and I couldn’t push out a lot of reps, and struggled with this much.

Pull ups-I can barely do these with the assistance of a very thick band, practice practice practice, is what is comes down to. However, this was the hardest movement I did of the evening.

Hammer Curls-I think this is my favorite movement for strengthening by biceps.

Standing Shoulder Press/Strict Press: This movement always sets my shoulders on fire, regardless of the weight. I have just been using our 45 pound barbell when I am doing these, tonight I thought i’d try adding 5 pounds per set. There was still a lot of burning but it wasn’t impossible for the remaining sets.

Tricep push back-I think i see better results from dips and skull crushers than this movement-however when I was pushing the 30 pound dumbbell, I felt my triceps working.

Air squats: No weight and why not. Squatting never hurt anyone.

7.6.2015 WOD

Today’s workout at my box looks awesome, except the burpees-burpees are the worst exercise, in terms of I can’t stand doing them and curse while I am doing them, but once I am done-it is magic. I feel accomplished, exhausted, and dead to the world.

I am working on some projects at home today and will not have time to leave to visit the box for this workout today-although I was able to do most of it at home

Part 1: Deadlifts– 4 sets x 10-12 reps rest 60 seconds ( 65, 70, 75, 80)
*20X0 tempo: 2 seconds down; no pauses
Dips 4 sets x 4-5 reps rest 90 seconds
*21X2 tempo: 2 seconds down; 1 second pause at bottom; 2 second pause at top

Part 2: 3 rounds for time:
25 kettle bell swings (16 pound kettle bell)
25 burpees

My 3 Rounds for time was 10:28, Burpees really test your ability to breath and make it through the movements. I had a hard time with the last part of this WOD, doing a total of 75 burpees is just a bit much for me right now. However, each round the first 10-12 were not impossible as they used to be, just reps 13-25.