Absence Makes the Back Grow Stronger?

I have not been as dedicated to my posting over the last 2 weeks. Unfortunately, after I hurt my back a couple weeks ago, I haven't worked out much. I've played around with some movements and done light squats, but that's about it. My back is one of my most valued body parts, so I decided to use a longer time off to let it heal. I'm happy to say I feel like it is back to about 98%. It is no longer noticeable during workouts, so I'd say I'm good to go. 

This week, I was able to back squat 157.5#x5 (I forgot the other 2.5# plate to make it 160.) That is more than I've been able to lift ever and I'm super pumped. While my back was acting up, I spent a lot of time figuring out a new grip on the bar; I'm now in a hybrid between low and high bar back squat. My upper back is more tight since my hands are closer, but I didn't lose the power of the low bar. I really like where my squat is right now. I am very excited to see how far I can get on this new strength program. I'm certain my press and bench are better than ever also, I just care a lot less about those. 

Later this week, I'll post all my workouts. I'm also going to start trying to put some of the Paleish meals I make on here (pictures included). 

That's all I have for now. Happy Hump Day!

Strong vs. Skinny

This has been, and will continue to be, a struggle for me while trying to get stronger. Never, ever in my life have I wanted to look like the chick on the right, but I have always wanted to have the abs of the woman on the left. She is amazing and I am jealous. I understand that while lifting semi-heavy things on a regular basis, my met-con ability will diminish. I understand that I am not supposed to be killing metcons right now so that I can move heavier things. I understand that I would rather be strong than skinny. I understand that being more lean requires a lot more dedication to the food I put in my body. BUT I want to be effortlessly skinny. I want to be able to put on any outfit (workout or otherwise) and know my body looks good. I want to be able to walk around the pool/lake/beach in my swimsuit and not think other people are laughing at my muffin top. 

I don't know how to flip that switch. I get that there is a difference between wanting something and working your ass off (literally) for it. I just don't know what I need to do to convince myself to work for it. I start 30 days of Paleo and then break on day 13 because I want ice cream or my mom is making a very nonPaleo dinner or I don't feel like cooking for the 13th day in a row. I workout for a few weeks and then I need a week or 2 of being lazy. I start to feel confident after a few good days of lifting, then bottom out because I can't get a new snatch PR.

I am not necessarily trying to flip the switch to strive to be more like anyone else; rather, I am trying to flip the switch to be confident in my own skin, to be proud of the work I've done to get MY body. I'm never going to have Stacie Tovar legs or Jenny LaBaw arms. My legs and arms will do just fine and will still be able to move big weights...once I get stronger.

The current strength cycle that was tailored to me is hard. Squats come up often and are heavy. I only get to do power cleans (my fave) once every 2 weeks. Luckily, I'm doing this cycle with another woman who has way more responsibility at home (3 kids) and she is going through the same craziness I am. She is struggling with different issues, but they are all under the same umbrella; she is worried about getting "bulky." I am very thankful that I have her on my team so I can chat/rant/babble with her about the stressors/failures/successes.

Like I said, this will continue to be a struggle for me. If I put my mind to it, I can get more lean. However, that's not my goal right now. I don't really want to put on extra weight either, but I will if it means I can get a body weight clean and jerk or a strict HSPU. :)

7/5
Squat : 3x5 @ 145
Press: 5x3 @ 70

7/6
A) 5 min AMRAP: 1 DL (155), 1 HSPU, 2 DL, 2 HSPU... - 10 reps. (FIRST EVER WOD WITH HSPU!!)
B) 7 rds: 30 DU, 15 WallBalls (14#, 10' target) - 14:41


7/7
Squat: 3x5 @150
Bench: 3x5 @80


7/9 - hurt my back doing something wonky
Squat: 3x5 @155
Press: 5x3 @75
Deadlift: 1x5 @180

7/10,12 - back recovery days

7/11
Bench: 3x5 @85
Tried to squat, but my back wasn't having it. 

Cheater, Cheater, Pumpkin Eater

One of the reasons I am happy that I started my Crossfit career at Crossfit Omaha is because they instill the importance of quality of movement in every single one of their athletes*. (*this does not mean that every athlete at CFO doesn't cheat the movement, but at least they know they are cheating when they do it.) They do this to make sure their athletes are safe when they start moving up in weights. When I started there, they would call my @ss out if my chest didn't touch the floor on a push up or my hips were above parallel on a squat. Ricky, Joe, and team will no rep anyone - case in point, at the Games last year, Joe no repped Annie T during a workout. 99% of the time, they put quality of movement worlds ahead of quantity.

I am so incredibly thankful for that mentality a majority of the time. Occasionally, I really wish I could count a wallball that didn't quite clear 10ft or I could count my HSPU to an abmat as a strict HSPU. It's not a real rep. I know this, I just sometimes don't like admitting it. While I love the 402 community, not everyone is honest with their reps and it drives me BATTY! A jerk is not counted unless the elbows and hips are all the way locked out above the head; a pull up isn't a pull up if your chin isn't above the bar with your head in the neutral position. The thing I have to keep reminding myself, though, is that (most of) these athletes at 402 aren't at the gym for competition. They are there to better their fitness and, in turn, their quality of life. In the grand scheme of things, incomplete ROM isn't the enemy. The enemy is being sedentary and they have already beaten that by showing up at the gym ready to take on whatever Mike throws at them.

However, I will continue to hold myself to the competition standard while doing workouts at any gym. I will do my best not to get comfortable with anything less. I will sacrifice 1 extra rep while training to make sure my form is perfect. I am fully counting on my trainer to help me with that. 

Anywho, I have started my new strength program and I'm not 100% sold on it. It's a lot of volume with huge jumps in weight that I'm not used to. I know I need to gain the strength but I'm not sure I want to be squatting 3 days a week.

Here is the breakdown of my last few workouts. I will make a better effort of noting my non-strength day metcons on here, because I'm bad at remembering them.

6/20
Squat: 3x5 @ 140
Press: 3x5 @75
DL: 1x5 @190

6/22
Fran: 7:50?


6/25
Squat: 3x5 @ 140
Bench: 3x5 @75

6/26
5 rds: 10 push jerks (73#), 20 HR pushups, 2 rope climbs, 200m run - 21:14 = sucky!

6/27
Squat: 3x5 @115
Press: 3x5 @ 60
Power Clean: 5x3 @90

6/29
OHS: 113 (5#PR)
Clean & Jerk: 128 (5# PR)
Snatch: 93 (tied PR)

7/1
Squat: 3x5 @ 135
Press: 5x3 @ 65

7/2
Jackie: 11:05ish - kicked my ass.

7/3
Squat: 3x5 @140
Bench: 3x5 @75
Power Clean: up to 113x3