Bonnie's Paleo 'Granola'

I mentioned the other day the Paleo 'Granola' that Bonnie gave me to try.  It was truly amazing and I've managed to get the recipe from her to share with you here.

Paleo 'Granola'
1 cup sunflower seeds
1 cup pumpkin seeds
1/2 cup macadamia nuts
1/2 cup almonds
1/2 cup walnuts
1/2 cup brazil nuts
1/2 cup pecans
1-1/2 cups shredded coconut
1 tsp dried ginger
1 tsp ground cloves
1 tsp cinnamon
1 tsp cardamom

Put the nuts and seeds in a food processor and pulse until you get the desired consistency.  Then add coconut and spices.  Mix well and then toast in a frying pan on low heat with coconut oil until golden brown.  Be sure to use low heat otherwise it might burn.  Serve with fruit, coconut milk, almond milk or on its own as a snack.  Yum!

Bonnie's Paleo 'Granola'

I loved her version and made my own over the weekend.  The recipe is really versatile in that you can add any combination of nuts and spices and other goodies that you prefer.  I added sultanas and cacao nibs to mine with some flax seeds and didn't pulse up the sunflower seeds to keep a bit more texture/ crunch.  Just use what you prefer/ what you have available.  Experimentation is the fun part.  Again though be sure to toast on low heat - I used my cast iron frying pan for this which worked really well.  Enjoy!

1/9 - The Comfort Zone?

Found out the WOD about 20 minutes or so before leaving to get to the box last night and honestly, if there were any other day this week that I could have got there to workout I would have skipped this one.  I wasn’t really impressed with it, moreso it’s the regularity of the body weight WODs that we are getting that are beginning to wear.  More of a vent below (note that they are merely my opinions and I also know that it’s my decision on where I train).

I need to stress that this is *my* opinion and this programming might be working perfectly fine for the majority and if so then that’s great.  Like I said, this is my opinion.  

10/29 - More clean and jerks, more PR's...

So there were a lot of PR’s set yesterday at the box, more specifically there were a lot of PR’s published on facebook throughout the day which after many comments and iterations clearly outlined that we’d be doing C&J’s and there was a lot of time to pull off PR’s.  After power clean and jerking 50kg on Sunday at Tim’s I was ready to see how far I could go.  Needless to say I was excited all day and ready to do it once I got there.

Warm-up

300m run

Leg swings

Partner sprints (with resistant bands)

Air squats

Shoulder mobility

Air squats

Barbell warm-up

We spent a good 25 minutes on the warm-up which worried me a bit as I knew that trying to go heavy in only 20 minutes would be tough – need adequate rest between heavy reps and also I need to work up to heave and I didn’t want to be rushed – the benefit of strength in the Albert Street Gym – usually unlimited lifting time – you just go until you’re done not until time runs out.

WOD

1-1-1-1

Clean and Jerk

28-40-45-50-52.5-55-57.5(f)-57.5 PR

Did the warm-up with the 8kg bar and then knowing that I’d started at 35kg on Sunday started at a higher weight than I usually would (due to time as noted above).  I did a couple of reps at 28kgs just to get used to the squat clean aspect of the lift (the hardest part typically for me, especially with the lighter weight that I can easily power clean).  I knew that if I was going really heavy I’d need to squat clean and I also know that just jumping right into squat cleans at heavy weight doesn’t work either (watch the guys from the Crossfit Games clean ladder – I think Froning started with squat cleans from the start for this reason as did many others). 

I really tried to focus on my squat clean and keep this solid though as the bar got heavier it was the scarier part for me and took the most out of me mentally to just pick up the bar for phase 1.  It was odd as well that my hands felt like they were in the wrong spot on in the rack position but I think that maybe that was just because of the quantity of work that my shoulders had been through in the two days. 

I jumped up to 40k on the second set mostly because I was switching from the 8kg bar to the 20kg bar and it is just how it went.  As I progressed from there I started shadowing Kayla for a bit – going 45 then 50 but knew I needed to stop that if I was going to PR so I started taking smaller increases to work up.  The jerk portion never truly got that hard as I was going – it was more fighting through the squat cleans.  I dumped the 57.5kg on the first try as I didn’t get it balanced overhead though it was high enough (clearly) as it went behind me – I just stepped forward.  I think it looked worse to Kayla who only caught it out of her peripheral vision – it did feel like it dropped in slo-mo though.

Coach Match came by after that attempt and told me that while I am fast at dropping under the bar/ locking it out – I’m a bit too slow (fractions) in my dip/explosion, he said if I could get just slightly faster then there would be that extra tenth of a second of lightness in the bar that would make it effortless – and it did.  I knew I had the 57.5kg lift in me (I really wanted 60kg but my squat clean was getting tough even at 57.5).  At this point it was 5:45 (class ending time) but I was giving it one more go.  I pushed through the squat clean (barely) and as Coach Match instructed really focused on speed on the front portion of the jerk and it was solid – much easier.  I loved it and yes, there was more PR dancing and lots of hugs – specifically for Coach Tim who knew how badly I wanted it.  Also hugs for Jaimie who is finally back (woo-hoo) – haven’t seen him forever and still love that he calls me all things short.  Also for Bonnie who I haven’t had much time to catch up with lately and also more for Tim because he’s awesome… haha.  It was a pretty fantastic evening after being built up (in my head) all day.  Two PRs in two days… now I know why Tim lifts all the time – it feels amazing.

Mobility

Glutes

Shoulders

Hanging from pull-up bar

Beat swings (for fun – these feel so different/easier now)

WLC

Made a couple of new ‘recipes’ Sunday night for food for this week – first off was mango chicken (yay, mango season is back) with capsicum and sweet onion served to Brenda and Angie (tonight) with a side of roasted brussel sprouts (veggie challenge this week).  The other was stuffed capsicum – stuffed with a mixture of beef mince, onion, diced zucchini and mushrooms – cooked these in the slow cooker (beef mince was raw when stuffed) and they are fantastic – I added the extra mixture just into the bottom and it was so tasty.  Highly recommend both though they’re ‘recipes’ I don’t  have any how-tos… I just tend to wing it but it still ends up tasty!

10/8 - another week...

With aching glutes and tired arms I rode over to crossfit for another session.  During the warm-up it was quite interesting to hear how tired/sore Kayla was as well which I guess in some ways made me feel a little better.  And what better way to work out all the kinks than with a session of crossfit. 

Warmup 
Run 300m
Leg Swings
Shoulder Mobility with bands (always love this one)
In pairs
7 minute AMRAP
30 air squats
30 push-ups
30 bulgarian squats (1 leg on box)
30 strict pull-ups
30 box jumps (20”)
30 burpees

Partnered up with Glen on this one and it was fun though not entirely a partner workout since we had to split the reps evenly and were both working at the same time.  The only thing was that you couldn’t move on to the next movement until you both were done AND the strict pull-ups were done without bands which meant you had to get your partner to help you if you couldn’t do them on your own.  Thankfully (and awesomely) Glen can do these and he got them done fast.  I did two on my own before he gave me a bit ton of assistance pushing my feet up each rep.  It made me laugh – quite funny.  My hand was bleeding before we even started the AMRAP as I had tore off a bit of skin and so after we finished the first round I went to tape up my hand thinking we were done but then Coach Tim told us about the AMRAP part (the white board only said 7 minute cut-off).  So once I got that done we flew through the air squats and push-ups again and then time was up.

We finished up the warm-up working through the clean and press progressions – deadlift, cleans, shoulder to overhead, clean and press.

 WOD 
25-20-15-10-5
Clean & press (30/45kg)
KB swings (24/32kg) 
15:02* Rx.5/18kg KB

*There was a 15 minute cut-off to this WOD but I was three reps into the last set of KB swings so finished it off.

I knew going in that this one would be tough on the forearms and that it was going to hurt with the compounded movements.  I am still nursing my back after Thursday night (feeling a bit more sore yesterday too) so I took it easy on the KB swings – was going to go 16kg but the 18kg was right there.  It was tough but I didn’t pull anything and managed to finish it off.

I did 10-10-5 on the clean and presses the first round. And 15-10 on the KB swings.  It got really hard after that.  I think I was on to sets of max. 5 reps on the clean and presses (jerks) and 10 max on the KBs.  Pretty early on I started to clean and jerk the barbell which helped and actually just feels easier for me and definitely saves my shoulders.  Coach Tim came by once or twice and commented about how I had good speed getting under the bar which was nice to hear.  Good reinforcement of technique.  The KB swings really were mostly mental.  As soon as I picked it up I wanted to put it down again and I kept just asking myself why – it wasn’t because I was tired (yet) so I kept swinging really focusing on using my hips knowing that my back needed me to.  I pushed through even as time was winding down.  I was on the 10 KB swings with about a minute left and really wanted to finish so I made a bit of a push – and Bonnie watching/ urging me on really helped.  I did the final set of clean and presses as 3-2 and then picked up the KB right away to get the last swings it.  They weren’t at all pretty but they got done. 

I am so happy I picked a lighter KB so that I could keep working throughout with smaller breaks.  I know that had I gone heavier it would have been a bad day.  Sometimes it’s okay to scale back and we need to all be personally aware of what’s best for our own bodies.

Busy week this week so I’m back at it tonight and tomorrow before 4 days off (which I think will be good for my body). 

Mobility 
Worked on my glutes after the workout - excruciatingly tight. Ouch! And did a little bit on my calves though they weren't nearly as bad as last week.  Interesting as I still feel my hamstrings are tight. 

WLC 
Still going well as the weekdays too though did enjoy a nice cold beer with dinner last night.  Just felt like it and it was worth it.  Also this weeks challenge of sleep isn’t a big deal for me as 7 hours is easy – it just means I have to be in bed by 11pm (I get up at 6am) – I can’t actually stay awake until 11pm most days anyway so I’m definitely getting 7 hours in, the thing is that 7 hours is not enough- I’m paying the price for staying up to almost 11pm last night and it hurts.  I need at least 8… will work on that one instead. 

Also… 
Also, a big thanks to everyone who reads this little blog of mine.  Many days I have no idea why you all what to read about every detail that I suffer through during my workouts but I’m humbled to see that you do.  I hit 10,000 page views yesterday and other than random comments from people about things I’ve posted I barely know who any of you are – feel free to say hello in the comments!

8/22 - squat cleans and thrusters...

I’m not sure what hurts most today – my traps, my lower back or my quads.  Ouch.  I can’t really complain though as I’m happy that we had another barbell day today with (relatively) heavy weights.  It’s a good struggle – and I still can’t get over how just a few lifts can really elevate your heart rate and bring on the sweat.  Who knew.  Tim was coaching us again tonight and once again we had a ‘fun*’ little warm-up.

*I know my definition of fun is very skewed at this point

Warmup
Leg swings – front and sides each leg
1-2-3-4-5-4-3-2-1 burpee/ wall to wall sprint
Work through WOD movements with empty bar

Strength
Squat clean complex
Deadlift into hang clean squat clean into full squat clean
20-30-40-45(f)-45-47.5

This was a good one.  I quite enjoyed it but had to take the time before each movement to think about what I was doing next.  On 40kg I did the deadlift then a hang power clean rather than a full squat and then I laughed, put the bar down and started again.  I think it was just conditioned into me from the WOD the previous night (too many cleans).  I failed at 45kg the first time on the full squat clean, Coach Tim noted that my core collapsed at the bottom of the squat and I ended up falling backwards while dumping the bar.  It’s a good focus cue.  I was quite happy getting 47.5, starting to feel more comfortable dropping under the bar at the heavier weights.

WOD
9-15-21
Squat cleans (45/30kg)
Thrusters

14:40 Rx

This was very hard.  I knew from the start that it would be – squat cleans and thrusters – a nasty pair.  I wasn’t sure how I was going to break it up but I knew that I didn’t want to start too fast as it’d just kill me.  I did 5-4 on the first set of squat cleans then I went straight into the first 3 thrusters and did two more sets of 3.  I was a little all over the place for the round of 15 doing anywhere from 5 to 3 reps a time with no real rhyme or reason to it just making myself pick up the bar instead of resting even when I felt horrid.  There was a 15 minute cut-off and I knew it was going to be close going into the round of 21.   

The squat cleans felt okay overall but the thrusters were going to hurt, I knew this before I even started them.  I did one thruster straight off my last rep of squat cleans then put the bar down for a rest.  It was at this point that Coach Tim came by and it was great timing (that being said there were only a few of us still going at this point).  He saw the one rep then told me to pick a number of reps and stick with it for the last 20 and then he watched… and counted… and because of that I couldn’t stop after three, I managed two more and put the bar down at 5.  That was my number, three more sets of that with about 2 minutes remaining in the WOD. It was going to be tight.  I did it though, finished just under the wire with sets of 5 reps on the thrusters.  I’m pretty sure had I been only doing 3 reps at a time I wouldn’t have finished in time.  On that note though – I’m super proud of the girls in the 5:45pm WOD that finished out the WOD even after time was up – it’s inspiring and I know how much better/ stronger they got today because of it – nice work Brenda and Bonnie!

For Coach Tim

7/2 - rope climbs!

Skills
DU practice
Pistol practice

It's the start of pistol month at our box and the DU progression is continuing.  It's really helping.

WOD
30 pistols
60 double unders
300m run
3 rope climbs (to 12')*
20 pistols
40 double unders
200m run
2 rope climbs*
10 pistols
20 double unders
100m run
1 rope climb
15:00 (finished just as the buzz went at the end of time - 15 minute cut-off)

I enjoyed this one.  I struggled a bit with stringing the double unders together in the beginning but then got that sorted out.  The pistols were a struggle (and that's why it's a focus for us this month obviously) - my left footed ones are atrocious.  For some reason I have no balance on one side and I have to laugh at my ridiculousness.  Not sure Coach Match found it as funny... I put a lot of pressure on myself (internally) to do well and hold myself to a pretty high standard at times and Match no repped me on a few consecutive left legged pistols and my reaction was "not even close" and "I know" which I realized afterwards can be taken quite poorly in response to a 'no rep' call versus others who were cursing themselves outwarding without the no rep call.  I am slowly starting to realize how things can be perceived quit differently than they are meant when they leave my mouth - intent and perception... such different things some times.  So ya... frustrated with my own left foot and the ridiculousness of my (lack of) balance.  I kept at it though.

The runs felt a little odd after the pistols - mainly my left leg after doing probably twice as many (half) pistols on that side just to get good reps.   The rope climbs were however surprisingly fun (for the most part).  *If we were doing the workout Rx we had the option of adding the rope climbs (if we wanted).  I think Oli and I were the only two who chose to - I want to reinforce some of the stuff I learned at the comp and become more comfortable when I'm tired being up high - the ropes were only two 12' which helped make it easier though on the round of 2 I stared at it a bit before my second rep knowing how tired I was - the fear started to come back - and that's right when Bonnie who was near by counted me down saying 3-2-1 and it made me go for it.  Thanks Bonnie!

On the last run a few of us were coming in the door with about 10 seconds left and I knew I had one more climb and I didn't think twice about jumping right up as I wanted to come in under the cut-off and it was pretty close.  I think my feet were hitting the ground just as the buzzer was going so it was good.  It's funny how when you have a bit more pressure it's easier to banish the fear.  I'll call today a win.

2/27 - 'Claudia'

So much soreness today, more so than yesterday.  So thankful today is a rest day.

I was really excited yesterday morning when I heard Sharon had Rx-ed on the WOD (you're a rockstar girl) though I didn't know what it was.   I tried to get her to reveal it but she wouldn't both stating that it would convince me *not* to go but that it was an old 'friend'.  I guessed at that point that it would be 'Claudia' but she wouldn't confirm or deny it.  I looked up my old time anyway.  Turns out I was right and 'Claudia' and I had another date. 

Agility skills
This was a good warm up though very tough on my very sore legs. 

WOD:  Benchmark “Claudia”
5 rounds -
20 KB swings (16/24kg)
400m run
15:58 Rx (PR)

This is probably my favorite benchmark WOD but I still hate it oh so much.  Claudia was my first Rx-ed crossfit workout hence the strange attraction to her.

The last time (first time) I did 'Claudia':http://todayigotstronger.blogspot.com/2011/09/last-night-i-got-it-on-with-claudia.html

Today Claudia wasn't so bad - it was challenging and it hurt but I didn't have the mental battle that I've had with her the other times I've done this WOD.  I think partly because I've been doing more swings with the 20kg KB that the 16kg KB now doesn't feel so tough.

I started out steady - almost everyone was out the door before me but I was right on their tails.  I slowly reeled in Bonnie and just kept my pace.  I could see Neil slightly ahead and didn't want to let him gain anymore on me during the run.  Back into the box for another steady 20 reps.  

I managed all KB swings unbroken in all rounds which in itself is an improvement over last go round (November) where I was doing sets of 10 on the second through fourth rounds then 10-5-5 on the last round.  This time I mentally pushed through it - when I had 5-10 reps left I would recall the first time doing Claudia and having Coach Tim in my ear counting down my reps, cheering me on and that really helped to push me.  The runs are where I struggle.

On I think the third round Neil and I picked up our KB's at the same time and started swinging in unison.  I just wanted to match him and figured if I could I could stay close.  After about 10-15 reps he put his down (he had a heavier weight) and I just kept going.  I knew if I got to 15 reps that I could muscle out the last 5 even as my hamstrings and glutes were tightening up (one legged deadlifts are killer).

From this point on I was on my own, no one to chase anymore.  On my fourth run in I heard footsteps behind me and I thought someone was reeling me in but it was Moz kicking in it on his final run.  I got lapped.  Heh.

I managed to shave a minute off my previous PR however I think we had slightly longer runs then (we've moved location and now have accurately measured run distances) so I'm not sure how to relate this to that.  I felt stronger in the swings but running is still my biggest weakness and so to get better at this WOD I'll have to focus on that.

Muscle-Up Skills
1 minute accumulated static ring holds

3 reps to failure of bent arm ring hold

These were hard after the WOD.  I'm sore everywhere (I think moreso from Monday's WODs).  I managed to do 15 then 10 seconds of static ring holds without assistance then grabbed the yellow band (smallest) for the other 35 seconds and I believe did 10-15-10.

Coach Pete also suggested I do some bent arm holds on the rings - no idea what to call these - see picture below (middle guy).  I did three reps of these for max time and they were really hard.  My feet were still on the ground but out in front of me.  This is definitely an area where I'll have to focus.

Funny - I was driving to work this morning and realized that I hold the steering wheel in a false grip, quite amusing to me anyway.

Source

3/8 - 2012 Open WOD 12.3

CrossFit Games WOD 12.3
Complete as many rounds and reps as possible in 18 minutes of:
15 box jumps (20/24″)
12 push presses (34/52kg)
9 toes-to-bar
143 reps (3 rounds 35 reps - 1 shy of 4 rounds)

This WOD was tough and quite a change up from the first two open WODs.  First off it had more than one movement and secondly it was almost twice as long as the others.  Going in I was quite worried about the push presses taking their toll on me (previous PR was 33kg - Feb. 7/12).  My goal was 5 rounds though Coach Tim told me to aim for 6 (he was judging me and it was awesome).

I started out feeling strong.  The box jumps were steady and once again I was able to jump up and down though I'm still unable to bounce right back up without resetting (something to work on).  The push presses came easier than expected - I think I did two sets of 6 the first round using the push press.  The toes to bar were where I struggled - it was the timing not really muscle fatigue (though my heart rate was definitely up).  Of all the movements this was the one that killed my score.  I could at best (and not often) string two together.   Coach Tim was fantastic though - encouraging and patient with just enough get back on that bar/box/stop resting aggression.  He was also very good to have coaching me through the toes to bar movement - being solid, fully extending forward/ utilising the full kip motion/ just going for it.  I'm confident that I can do better on these on Saturday morning when I re-do this WOD.  Will be gunning for 5 rounds!

The good:
-steady through the box jumps and jumped up/down on each round
-solid through the push presses - used split jerk on all but the first round but kept sets of 4 each go with a relatively short rest between those
-transition between movements was quick and got right on the next movement for at least one rep before taking a breather - Coach Match has been encouraging us to do this lately and it's working
-I maintained a level of hurt throughout but didn't want to die (or at least I've already blocked those feelings out)
-Tim was an awesome Coach/Judge
-Loved the vibe in the box doing this WOD even though only 3 of us were Rx-ing it everyone was going for it and also providing encouragement.  I recall staring and the bar for t2b and Bonnie standing across from me at her bar and she gave me energy in a few words - I also heard others (Brenda especially) as I pushed through and it was super motivating.  Also seeing Neil solid and steady and continuous on the t2b made me struggle through them harder.  The energy was fantastic.
-The time didn't feel as long as it sounded up front - the 18 minutes went by rather quickly
-I didn't swear at Coach Tim even as he told me things were looking easy for me (and I actually wanted to die)
-my new inov-8 xf 210 shoes... awesome

The bad:
-toes to bar - really need to get angry at these and just go for it on Saturday morning