02-28-09 Saturday Week 4

At the Oly Cert, listening to warm-up instructions. The guy behind me (Bret) earned the name "Stalker" for the weekend by being the guy who wanted burpees the least - he yelled "Yay, burpees!" before anyone else!

Another good workout this morning and I am really thrilled. My shoulders are sore in a very normal, muscle-soreness kind of way. I've been able to get through these wods pain-free. Today, we did a nasty dumbbell workout - I knew there was 100% chance of rain so planned to do something all indoors. Everyone looked so miserable that I decided it was only fair for the coaches to do it as well. Now I know they were all showing an appropriate level of misery.

Training Log
11AM MetCon
25-20-15-10-5
Dumbbell Thrusters (25's)
Plank Row Pushups (25's)
Box Jumps 24"
150 Jump Rope Singles between each round.

Time -- 23:49

Did this with Marshall and Jonathan... thanks for making me push it, guys!

02-27-09 Friday Week 4

Sweat Angel.

I had a really great workout today. Went to the doctor again yesterday and he said letting the shoulder recover is really crucial. We suspect there's no permanent damage but since the muscles and joint are compromised right now, I'm at a bigger risk of seriously injuring it. It is feeling much better but I'd say it's at about 60%. I've been assigned some rehab exercises to do, also. I took yesterday off (was supposed to do HPCs and ring dips) and am not really allowed to do ring dips right now so for today's wod I combined today's with yesterday's. I'm also leaving out the focused lifts for this week since those are the ones that really seem to bother my shoulder.

Training Log
6PM Metcon (fer sure)

12 Hang Power Cleans (105 lbs) (what's a Hang Power Clean?)
15 Overhead Squats (65 lbs, snatched from floor) (what's an overhead squat?)
100 Ft Broad Jumps
10 HPCs
15 OHS
100 Ft Broad Jumps
7 HPCs
15 OHS
100 Ft Broad Jumps
5 HPCs
15 OHS
100 Ft Broad Jumps
3 HPCs
15 OHS
100 Ft Broad Jumps

Time -- 17:35

I also did 1 set of 10 front squats at 105 lbs. (pre-wod)

Phew. That kicked my ass but I LOVED it. The shoulder felt great ... no pain at all with any of the lifts. Very pleased about that. 4 hours later: legs still wobbly.

02-25-09 Wednesday Week 4

I don't have a pic today- been working out in an empty gym. It was supposed to be rest day but I did the deadlift/burpee wod that I skipped yesterday so wanted to post the results.

4:10PM
5 Rounds for time:
5 Deadlifts 185 lbs
10 Burpees

Time -- 4:41 (no PR, 4:35 on 12/18/08 )


I'm not too upset about not hitting a PR considering how pitiful my diet has been the last two days. I've been so bummed - I've just been eating everything in my house. I don't have any junkfood but too much of a good thing is a bad thing. I'm talking like almost a pound of strawberries in one sitting... you get the picture. Tomorrow is a new day.

The extra good news is that I did 15 pullups today and my shoulder didn't pop or grind or snap. And, while it's not 100%, it is mostly pain-free. I'm pretty encouraged. Another check-in with the Doc tomorrow, so we'll see what he says!

02-24-09 Tuesday Week 4

Another photo from the Oly Cert this past weekend...

I took a rest day today. Okay, that's totally a lie. I am just depressed. A rest day is appropriate to take when one is in need of actual rest. Truly, it was a mental health day. It's been more like vegging -- a little bit of a pity-party, really. I'm bummed out about my shoulder, for one. I kinda feel like, "what's the point?" More than anything, I'm scared to do damage that I can't afford to fix. The Doc says rest is important, but I can do anything that doesn't cause me pain. It doesn't necessarily hurt, it just feels funny most of the time and it's FREAKING me out!

Also, my West Coast coach is out of pocket and has been for 3 weeks (this is week 4 and he should be back by week 5). I have nobody to answer to BUT myself, and my motivation is waning. Why kill myself if nobody else cares, right?

While looking for a quote to post on the CFED blog, I came across a couple that inspired me and am going to try to self-motivate these next few days. We'll see what happens.

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.
-Arnold Schwarzenegger

Our dependency makes slaves out of us, especially if this dependency is a dependency of our self-esteem. If you need encouragement, praise, pats on the back from everybody, then you make everybody your judge.
-Fritz Perls

02-23-09 Monday Week 4

Feeling the burn at the Oly-Cert... (photo by TJ Cooper)

I'm a little bummed. While my shoulder is feeling SO much better and I was able to make it through the whole weekend, I am starting to get pretty bummed out about it. I was able to do the metcon wod today, but the low-bar backsquats are the thing that I think really actually put my shoulder over the edge and I'm supposed to BS every Monday. I'm thinking of switching to OH squats for a while. I just left out the lifting today and that kind of defeats the whole purpose of doing the strength-bias format in the first place.

Another thing I'm experiencing; I didn't realize before how always gunning for top Rx time of the day pushed me. I did the metcon by myself today and had no point of referrence. No rabbit. Tommy went after me and beat me and it just makes me wonder if I could have gone harder if I had been trying to keep up or stay ahead. I ended up with a nice cough afterward so I wasn't exactly dragging ass. Still... feeling the motivation wane this week.

Training Log
3:55PM MetCon
15 Min AMRAP
10 Wall Ball Shots
10 Burpees
10 Ball Slams

Shana -- 6 Rounds + 10 Wall Balls, 6 Burpees
Tommy -- 7 Rounds + 10 Wall Balls, 7 Burpees(?)

Tommy did the Back Squats and the rope climbs. I did a couple of pullups and my shoulder wasn't cooperating so called it a day.
We'll see how tomorrow goes with the deads.

02-21&22-09 Saturday/Sunday Week 3

Tommy and Shana with Coach Burgener.

This weekend Tommy and I attended the CrossFit Olympic Lifting Certification with Coach Mike Burgener. I've never had so much fun doing burpees in my life! It was 2 full days of breaking down each Olympic lift --the snatch, the clean and the jerk-- and learning each one almost inch by inch. I'm fairly stiff and I never touched anything heavier than an empty bar! I highly recommend going if you need to deepen your understanding of any of those moves.

Training Log
9AM Sat
5,000 x Burgener Warm-up (snatch grip and clean grip)
3,900 x Skill transfer drills
15 Jillion Overhead Squats (w/10 minute hold at bottom)
879 PVC Snatches
11 Trillion Front Squats
Gabillion Squat Cleans w/PVC & empty bar
Lost count of Push Jerks & Split Jerks
97 Burpees

Time ~36:45:11

Maybe tomorrow I can sneak a pair of nickels onto a "girl bar"... ;o)


:::: Side Note ::::
My shoulder is feeling fantastic. I'm really excited and thinking maybe it's not going to slow me down as much as I thought. I have another treatment scheduled with Dr.Sadri tomorrow morning - so I'm anxious to see what he thinks of progress so far. I think I LOVE kinesiotape. Turns out it's a great conversation starter. I might start wearing it out to bars when I am trying to pick up hot guys. (Just kidding, Shugs.)

02-20-09 Friday Week 3

Snatch.

I took yesterday as an extra rest day. Part of me says it was smart, but then another part of me says I'm crazy to let another opp to workout go by. Then there's another part that says I must be crazy for thinking I have any business trying to qualify when there are women out there like Jolie, Gillian and Tanya... I really wish that part would shut the fuck up.
My shoulder is covered in kinesiotape right now, courtesy Dr. Sadri at 1st Choice, and I think the pain of worrying about it is worse than the actual physical pain I'm experiencing. I'll be at the Olympic Lifting Certification with Coach Burgener this weekend and I'm hoping the tape will keep me comfy.

Training Log:
3:45PM Metcon
5 Rounds for time:
7 Power Snatch
10 GHD Situps
15 Double-Unders

I was supposed to do the snatches at 115# - however, due to the shoulder/rotator cuff problems I've been having I decided to do 75# snatches and 2 overhead squats for each snatch. So, actually, I did 7 snatches, 14 OHS, 10 GHD Situps, 15 DUs each round ....

Shana
-- 22:28 --
Tommy
--not feeling well--
... he did front squats this morning but I forgot to write down his numbers...

6:40PM
Decided to do second metcon (our CF East Decatur rest day wod)
40 - 30 - 20 - 10
Situps
Overhead Walking Lunges (dowel)
Follow each round with 200 jump rope singles.

--11:38--


The shoulder held through everything, thank goodness. It's actually feeling a little better. I'm glad as the doc said he was a little concerned I might have a tear that requires surgery. The only way to know for certain is with an MRI. Hopefully, these treatments will do the trick and that won't be necessary.

02-18-09 Rest Day Week 3

This is a little late, but here's your rest day vid:


Shana & Tommy do an AMRAP from Shana Alverson

02-17-09 Tuesday Week 3

Tommy and I overhead squatting...

I think I'm feeling a little better. This program is really working for me. The hardest part is making time to do both wods with several hours in between. Counting today, two PRs this week. I'm digging it. Diet is pretty much on track - maybe slightly heavy on the fruit right now but I'm not going to really worry about that unless it seems to affect my performance at some point. Tomorrow, I'm going to see a guy about my shoulder. It's not stopping my wods, but I'm being extra careful with it.

Training Log:
12:30PM
Deadlift 3 x 3 ... then 21-15-9 (same weight throuhout, 1 min rest between sets)

Shana
3 x 245
3 x 255 (PR)
end set w/PR

Used 185# for 21-15-9 . That was approximately 5:00 of hell.
I came close to losing consciousness once and also, my thumbs.

4:00 PM
MetCon
5 Rounds for time:
5 Overhead Squats (105# me, 155# Tommy)
15 Burpees

Shana -- 9:59 whew!
Tommy -- 21:33


I liked today's wod. Tomorrow is glorious rest day.

02-16-09 Monday Week 3

HSPUs. If you can't say something nice...

Well, I'm not 100% over my sinus infection but I'm back on the horse, nonetheless. I don't feel like it slowed me down, the muscle-ups and HSPUs did that. (What's an HSPU?) My left shoulder continues to get worse and I made an appointment to see an A.R.T. therapist on Wednesday. I hope he can fix me in one visit because that's all I can afford. I actually cried a little during some back squats tonight (those seem to bother it more than anything) but Tommy basically called me a pansy, so I just kept going.

Training Log:
3:30PM Metcon
15 Minute AMRAP:
2 Muscle-Ups
4 HSPU (=handstand pushups)
8 Pullups

Shana -- 6 rounds + 1 muscle-up (kipped the HSPU)
Tommy -- 9 rounds

7:30PM Focused Lift
Back Squat 3x5
Shana ................................ Tommy
175 x 5 .............................. 205 x 5
185 x 5 (PR) ...................... 215 x 5
no 3rd set .......................... 225 x 3


According to the Strength Bias article, if I'm understanding it correctly, if you hit a PR, you're supposed to stop there. I hit a 10# PR on that set of back squats and was really happy with it so I stopped there -- which is why there's no 3rd set.

02-14-09 & 02-15-09 Sat/Sun Week 2

I didn't work out yesterday. Tommy is sad.

I am feeling so tortured right now. I started feeling a sinus infection coming on late this week and made the decision not to workout on Saturday. It's the worst feeling ever. I HATE being sick!! And I don't hate being sick because I feel sick - I hate it because I can't workout! AUGH! I'm afraid that if I ignore common sense and workout anyway it will take me longer to get better -but I am literally driving myself crazy itching to get into the gym. Maybe it's a blessing in disguise as I suspect my left shoulder needed a little rest as well - it's been bothering me.

Training log (Tommy did this without me, I can't stand it!):
Noon-ish
Shoulder Press 3x5
Tommy--
115x5
120x5
125x4

Filthy Fifty (What's Filthy Fifty?) Rx - 22:12

Then, 3 x 15 ft rope ascents, hands only and 3 x 100M farmer's walk w/50's.


Did I mention, I hate being sick?

02-13-09 Friday Week 2

You can't see my face, but I promise - it's me. I have all the right sore muscles.

No Fran for us today, but I definitely got caught up in the frenzy. I kinda really wanted to do it. Odd. Yesterday, I told Tommy that I used to like working out before CrossFit... now every wod gives me butterflies and a sense of dread. I'm a little afraid that I'm not going AS fast as I could on some of these metcons to preserve my lungs but I just don't know what to do about that. I need a rabbit to chase, maybe.

Training Log 10AM Metcon WOD:
5 rounds for time:
500 M Row
5 Back Squats (1.5 x bodyweight)
5 Hand Stand Pushups

Shana (BW ~130 lbs /used 195 lbs for BS)
57:28

Tommy (BW~150lbs/ used 225 lbs for BS)
44:12
(last set of BS was 3 reps due to time)


Last time I did a single-rep max back squat was back in July for CrossFit Total. My number was 185 and it was a 5lb PR. When I saw this wod, I just told myself I'd try it and see what happens. I consider it a success! Tommy is able to do strict HSPU, I have to kip mine, but they are full range of motion.
We were supposed to do heavy front squats today as well - but since I had already hit a PR in the back squat and did it SO many times, I decided it would be smartest not to do them. Will hit them hard next week.

Skills were supposed to be Hanging windshield wipers and bar muscle-ups. Apparently those wipers are not a skill I possess... yet. And I did one bar muscle up and my shoulder went nuts so I decided to call it a day.

02-12-09 Thursday Week 2

These heavy C&Js were the least miserable part of this wod for me. Based on the look on his face, Tommy disagrees...

I can't believe I've got 2 wods left in week 2. This has been so tough to keep up with so far, but I'm adjusting. I was worried initially about essentially doing 2 wods 4 times a week ( a heavy focused lift and a metcon) and how I was going to fit that into my schedule, but it's working out, so I know it can be done. I'm out on a limb now and there are no excuses that are going to seem valid. Had mad butterflies starting last night about today's wod!

Training log:
3:45 PM
5 Rounds for time:
400 M Run
5 Clean & Jerks (115 for me/ 155 for Tommy)
500 M Row

Shana - 32:01 ....................... Tommy 36:51

Skills practice (not for time)
3 rounds: 10 Sot's Press, 10 Pressing Snatch Balance
I used 25#, not sure about Tommy.

The wod was a gasser. That's all I got.

02-11-09 Rest Day-Week 2

Here's your rest day vid!



Shana & Tommy do "Grace"

02-10-09 Tuesday Week 2

Proof I'm actually doing the focused lifts, I swear.

Feeling pretty tired today after yesterday's killer day. I think it was all both Tommy and I could do just to get through the lifts and the metcon today. Rest day tomorrow will be welcome.

...................................................................................................

Training log:
4:00PM Deadlift 3x3 then 12-9-6 with 1 minute rest between sets.
Shana ................................... Tommy
245x3 ................................... 265x3
250x3(PR) .......................... 275x3
235x5 ................................... 275x3
Used 185 for the ................. Used 215 for the 12-9-6
12-9-6

8:00PM -- Metcon: "Elizabeth" (what's Elizabeth?)
Shana 14:53 w/95# (PR by almost 10 minutes!)
Tommy 17:48 Rx

...................................................................................................
I was really hungry when I did "Elizabeth" ... felt good on the deads but core was spent by the time I got to those damn squat-cleans. First set of ring dips I got 10 in a row, after that it was more like 1 or 2 at a time. Items of food eaten today were quality - just not the timing. I was pretty busy and went about 9+ hours without eating at all and it probably affected my performance.

02-09-09 Monday Week 2

Post-wod positioning...

So, it was hard to make myself work out today. I basically got my lifting done between other people's training sessions. Alas, it can be done and it must be done - so I'm not going to whine about it (I think I just did....)
Diet was on today. It's always easier at home. I don't keep any of the evil stuff around so it's a lot easier to resist. MUST make trip to the grocery store tomorrow!

Training log:
Back Squat 3x5
Shana.............................. Tommy
165x5 ............................. 225x5
175x5 .............................. 235x5
175x5 .............................. 235x0 (how NOT to dump a BS)
(Coulda gone up but Tommy said
stop, so I did.)

15 min AMRAP:
Row 250M, 10 DB Thrusters (25% of bodyweight), 10 box jumps 24"
(We weren't sure if the 25% was for each DB or total weight, I used 20's and so did Tommy.)
Shana: 5 rds + 80 M .............................. Tommy: 6 rds

Had an impromptu business meeting post-wod so did not get to work on skills - had to jet home to cook dinner, do CFED blog, do my blog ... it's now 11 and I have to be at the gym in about 6 hours. Sleep, anyone?

02-07-09 Saturday Week 1

Tommy gives it his all on his DB presses...

So, yeah. Sorry this post is a day late. Tommy and I did indeed get up early and workout at the hotel gym before hitting Day 1 of the Affiliate Gathering. It was different to say the least, but we did it and we were glad!

There were only fixed weight barbells which feel really weird in your hands after having used regulation Olympic bars daily for the last couple of years!

Training log:
Push press 5x5
65x5
95x5
95x5
95x5
95x5
Stayed with 95 because that bar felt so awkward and strange and I couldn't drop it from overhead in the hotel... eh.
I think Tommy did 3 or 4 sets of 10 reps with 115# as it was the heaviest bar... besides the smith machine.
MetCon wod:
20 minute AMRAP --
50 meters hang power snatch, OH lunge-OH lunge, backrack lunge-backrack lunge, push press, repeat. (25# bar Shana, 35# bar Tommy)
10 burpees.

I think we both got 4+ rounds but Tommy made it a little further into round 5 than I. Neither one of us made it to the burpees.


It really is possible to eat right while traveling so I have no excuses for not having the BEST weekend diet-wise. I can only use travel-stress as an excuse - and it's not a good one so I will do much better tomorrow. Being thrown out of routine and comfort zones really makes me want to soothe myself with food. Ate mostly fish and veggies - but I did have dessert at dinner on Saturday night and a pack of almond M&Ms at the airport today - just for fun. Breakfast was tough, we had breakfast tacos and flour tortillas are NOT Paleo approved! Also, had a total of 4.5 alcoholic beverages which is about as much as typically consume in an entire year so I'm feeling a little guilty about that... I will be better now that I'm home.

02-06-09 Friday, Week 1

Tommy and I go 400 meters with 95/65 # overhead (respectively.)

Tommy's been doing this strength bias program with me. It helps to have someone to go with in the metcons ... someone to chase or someone chasing you can make all the difference. Our plane for Austin and "FilFest" left around 2PM so we had to get both our lifting and metcon done early.

Training log:
9:30 AM
Front Squat 5x3 then 3x5
Shana Tommy
135x3 165x3
140x3 170x3
145x3 170x3
150x3 175x3
160x1 (PR) 185x2
145x5 160x5
145x5 165x5
145x5 170x5

Grace: (what's Grace?)
Shana 95#: 3:44
Tommy 135#: 7:14 (PR)

Post-wod... rush home to pack and arrive at the airport as the very last person to board the flight to Austin!

02-05-09 Thursday Week 1

Helen; the aftermath - human puddles, Tommy & me.

Yesterday's rest did me right. Diet is still on track and I am feeling really good. Amazing how little tweaks in your eating can make all the difference. My mood has been better and I've had more energy even without my mid-day nap!

Training log:
Today's wod = Helen (what's Helen?)
Shana - 9:51 Rx for girls (35# swings) PR! (previous PR 10:46)
Tommy - 9:55 Rx for dudes (55# swings)

Post-wod: 15 muscle-ups - trying to learn the turnout.
Forward and back roll practice: these were much better than they've been before, videos help!

It was right around 40 degrees outside, but sunny so not so bad. We're off to Austin tomorrow so the wod will have to be a morning one ... blechk!

02-04-09 Wednesday Week 1

Today was rest day. But here's a little entertainment anyhow - some snippets from my Fight Gone Bad on Monday...




Shana Does Fight Gone Bad!!!.

02-03-09 Tuesday Week 1

Deadlifts during "Mr. Joshua" ... form is not bad except for my head not being in a neutral position... gaze should be on the floor a few feet in front of me. =o/

I can really tell the difference when my diet is on. I don't finish meals and want more food and I don't get drowsy between meals. I'm feeling good today - much better than yesterday. Breakfast was a very small bison patty (I cooked a bunch of them last night so they are easy to grab when I'm hungry and need a fast protein) and my usual coffee. I've switched from ultra-pasteurized cream to non-homogenized - it's not as processed and I love it. How awesome it is to have the Dekalb Farmer's Market right in our neighborhood. Ground bison is around $5 a pound.

Training log:
10 AM
Deadlift 3x3 & 1x20
225 x 3
240 x 3
245 x 3 (PR)
185 x 20 (PR)

Tabatas later today...
(what's tabata?)
5PM
16 rounds of bodyweight deadlifts (135#) alternating with 20" box jumps:
Deads : 11-10-8-8-6-3-2-3 = 51 (effing OW!)
Jumps: 15-11-11-12-12-12-14-14 = 103
then...
16 rounds of pullups alternating with pushups:
Pullups: 10-10-6-6-6-6-7-9 = 60
Pushups: 12-10-8-8-6-8-7-7 = 66

Then... I walked 400 Meters with 65# locked out overhead as fast as I could. I did not time this.

Tomorrow is rest day, thankfully! I gotta tell ya, my back is pretty pissed at me right now... I'm still on track diet-wise and feeling good about it.

02-02-09 Monday Week 1

Oh, Day 1. Last night-night before Day 1. Let's just say, I could've eaten better yesterday. I started today strong with an apple and some bison jerky for breakfast - and jasmine tea. Had a cup of coffee with light cream and 2 tsp of agave nectar. Yes, I measured it. Not feeling 100%, for sure.

Training Log:
Fight Gone Bad (click it if you don't know what it is) was done around 12:45PM (thanks, PatC for being my counter!) to the sounds of the White Stripes.
20"box, 55#PP, 14#WB to 10' target, 55# SDHP
292

31 points below my PR. The first round I started strong and scored 126 ... it was all down hill after that. It felt like muscle fatigue. Back squats later today....


6:45PM
Back Squat 3x5
155x5
160x5
165x5
170x5

170 is a PR for me for 5 reps. Last time I did these I hit 165 but it felt much harder then. I tried low-bar BS for the first time tonight and it really makes a difference. Feels a little weird, but I feel like I can move a lot more weight with it. The 170 went up so easy, I almost kept going, but decided against it since I had already done an extra set.

Skill practice. Turkish Get-ups with a 20# DB. They felt fine. I'm pretty good at them.

Diet was on track today. No slip-ups.