Beck's Blog

rugby player, beginning crossfitter, meat-and-veggies-eater trying to keep better track of her health/life.

[fithealthfood]

[paleorecipecookbook]

❤Paleo Diet and Recipes❤ ➨ http://ift.tt/1RMQ70E June 29, 2015 at 10:35PM

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[xjust-do-it]

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[exiehalie]

[paleo-idaho]

CrossFit - 05/08/15

This was out last day at CFCC and it was the Brotal!  Here: The 2015 events will be: 1RM Clean, 1RM Bench Press, Max OHS @ 45/65/95/135# (you pick one weight for as many reps as possible unbroken) MOVEMENT PREP: 5 minutes general mobility (adductors, quads, lats, pecs, triceps, t-spine), spiderman/wall quad stretch 1 min/side, banded lat stretch 1 min/side, Super front rack stretch 1 min/side. Feel free to work on additional mobility during rest and in-between movements. 1 Round: 5 Air Squats w/5 sec pause on each rep, 5 Heel Elevated Squats w/5 sec pause, 5 Toe Elevated Squats w/5 sec pause BARBELL PREP: 5 reps of each – Back Squat, Good Morning, Reverse Lunge (5/side), Front Squat, Strict Press, Tall Muscle Clean. CLEAN Set 1 – 3 reps @ 40% Set 2 – 3 reps @ 60% Set 3 – 2 reps @ 70% Set 4 – 1 rep @ 80% Set 5 – 1 rep @ 85% Set 6 – 1 rep @ 90% Set 7 – 1 rep @ 95% Set 8 – 1 rep @ 98% Set 9 – 1 rep @ max attempt Rest 60-100 seconds between sets 1-4, and then 3-4 minutes between attempts over 85%. BENCH PRESS Set 1 – 8 reps @ 30-50%, Rest 2 minutes Set 2 – 5 reps @ 60%, Rest 2 minutes Set 3 – 3 reps @ 70%, Rest 3 minutes Set 4 – 1 rep @ 80%, Rest 3 minutes Set 5 – 1 rep @ 90%, Rest 5 minutes Set 6 – 1 rep @ 1RM attempt, Rest 5 minutes Set 7 – 1 rep @ 2-5%+ set 6 OVERHEAD SQUAT Choose either 45/65/95/135# to perform your test for as many reps as possible unbroken. Set 1 – 5 reps @ empty barbell Set 2 – 5 reps @ 15/45/65/95 Set 3 – 5 reps @ 45/65/95/135 Set 4 – Test Rest 2-4 minutes between each set

my scores: clean: 103lb (could’ve gone heavier, but really need to work on form) bench press: 103lb OHS: 23 unbroken at 45lbs (definitely could’ve done more, but need to build up shoulder strength/stability)

[paleo-idaho]

so finals happened...

and so did a roadtrip across the country, and a return home. lots of pizza and fast food and birthday cake.  I’m “graduated,” but I’ve still got a lot to do before I’m done with Penn. Gonna try to kick myself back into gear this week by continuing to work out (crossfit-esque workouts at home, mostly, followed by some drop-ins and rugby practice in a couple weeks), getting back into the swing of eating well (whole30-ish), and working real hard on the stuff I have to study.

But first I wanted to post this blog post from Record (seriously one of my favorite people in the world), because I think it applies not only to crossfit workouts, but the rest of my life as well: http://crossfitcc.com/coachs-corner-a-word-with-emily-record-about-doing-enough/

She says, “Often we hear things along the lines of ‘Ugh, I didn’t even sweat today’, or ‘man, i can’t believe there’s a cap on this workout, I NEED to finish it’, or ‘I don’t know or care what 80% is, I go hard ALL THE TIME’. All of which are thoughts that every athlete has had – especially on a bad day, when you just want to let it all out at the gym, or after a great binge weekend when you feel the need to burn off whatever you put in your body. Maybe you are just scared you aren’t doing enough. The problem is, as resilient as the body is, it is only capable of doing so many things at a time. If you ask too much of it, it will underperform everywhere in order to keep up with you, as its own defense mechanism.”

[thebeastpack]

[paleo-idaho]

CrossFit - 05/05/15

MOVEMENT PREP: Banded hamstring stretch 1 min/side, 10 cat & camel, 10 bird dog 2-3 Rounds – 60ft bottoms up kb waiters walk, 3 bottoms up strict press/arm, 30ft broad jump

STRENGTH: A. Clean Grip RDL x 5 reps x 4 sets, Rest 60 seconds B. Strict Press x 5 x 4 sets, rest 60 seconds

CONDITIONING: 3 Rounds @ 80% effort:     300m row     200m run     10 Hang Power Clean (115/75#)     10 Push Ups     Rest 3 minutes

Slowest time was 4:10. I probably could’ve done the run faster (the stairs are the worst part!), and I had a delay on the cleans.  I started off at 75#, but had to take off 10lbs and do 65#.  Then the push-ups got progressively slower, sigh. But I finished!

Heaviest strict press was 70lbs.  Felt pretty good today!  Did 115lbs on the clean grip RDL.

[paleo-idaho]

CrossFit - 05/04/15

MOVEMENT PREP: Foam roll lats and quads for 4 minutes 2 Rounds: 30ft lateral walk w/monster band below knee, 10 glute bridges (w/band), 10 ohs (w/band and pvc)

STRENGTH: A. EMOM x 4 minutes 1 Squat Clean, building in weight B. BB Bent Over Row x 5 reps x 3 sets, Rest 60 seconds

CONDITIONING: For time:     50 Walking Lunges     40 C2B Pull Ups     30 Wall Ball (20/14#)     20 T2B     10 Burpee Box Jump Up and Over (30/24”)

Got up to 85lbs on the squat cleans, and the same on the bent over rows. The squats are the hardest part of the squat cleans!

I gotta get better at both C2B pull ups and toes-to-bar.  But my time on the metcon was 9:50.

[kaniksu]

Great rugby day with @phillywomensrugby and this one, who played awesome in the back line today! I’m proud and I love you a lot, @secondcityfirstlove.

[paleo-idaho]

Here’s a picture from Saturday.  I also won Silent Force!  =D