True life: I had to reset all fingerprint recognition settings on my phone because it wouldn’t recognize my barbell-damaged thumbs anymore.
8am - 4pm get 30%
4pm - 11:59pm get 20%
The fine print: Valid for CrossFit sale items only, not full price CrossFit footwear/apparel.
Well isn’t this lovely, thanks! The discount applied to Nano 3.0s, but not to 4.0s, for what it’s worth. I really wanted the mint colored 4.0s, but for $60? I’ll settle for the 3.0s!
6:00 a.m. WOD
A) Deadlift 4x5 at 75-80%
Warm-up: 85# x 5, 125# x 5, 145# x 5. Working sets at 180#.
What to say about this. It was deadlifts. Kind of a lot of them. A wholly unremarkable experience. Remember when I used to like deadlifting and would freak out because it was ~so fun~? Those days are clearly in the past.
B) Metcon: For time
- 10 Front squats (135/95)
- 5 MU / 20 C2B
- 8 Front squats
- 4 MU / 15 C2B
- 6 Front squats
- 3 MU / 10 C2B
- 4 Front Squats
- 2 MU / 5 C2B
- 100 DU
9:21 with ring-rows, otherwise as RX. I thought about doing jumping pull-ups, but I’d like for the metcons to serve as some kind of supplemental work because I’m clearly too lazy to put in the extra pull-up work outside of class.
This was okay. I went unbroken on the front squats and they felt so light after deadlifts. Ring rows took me far longer than I wanted them to. At least DUs were easy: intentional sets of 40-20-20-10-10.
Beth did this RX+ at 115# and finished in 4:33 with 100 unbroken DUs. QUEEN.
Tuesday classes are kind of my jam. I’m fresh enough and waking up isn’t usually an issue. I just wiiiiiiiish Ian didn’t coach those classes, my god. He keeps doing this show of “I don’t wanna see any poor form, you’re out the door if your back rounds bla bla blah” act and it’s annoying. The 6am has like maybe one newbie occasionally, and Ian keeps pretending like we’ve never seen a barbell. Can’t deal. Especially when HE demos deadlifts with less-than-optimal form. HA!
Q:No need to get so angry about the oats. They aren't part of the paleo diet and if you eat them, you shouldn't call your diet paleo. Facts.
Note to self
Getting up at 5 a.m. for a 6 a.m. WOD is always worth it because it makes me about 8000% less hateful toward other humans. Remember this the next time you think about hitting snooze at 5:15 a.m.
Q:Oats aren't paleo.
OH NO CALL THE PALEO POLICE. THIS IS DEFINITELY GOING TO GET ME 30 TO LIFE.
I heard they only serve fried gluten and peanuts in the paleo prison.
Do you think I have enough time to run a brush through my hair before they come to arrest me?
Maybe I should lock my doors and windows so that Robb Wolf and Dallas and Melissa Hartwig don’t come to kidnap me to sacrifice my oat-laden body to appease the paleo gods. You know, just to be sure.
I should probably send back all my Paleo cookbooks just so I don’t embarrass the tribe.
I think I’m just going to burn down my entire apartment building to make sure there aren’t any grains left in my apartment.
Thanks for the advice, I almost forgot that I don’t eat to a certain way to sustain life, but to appease trolls on the fucking internet.
I meant to take pictures of all my meals today, but my brain was all scrambly and allergy-laden, so here’s to good intentions: breakfast. Oats with berries and mango and hardboiled eggs with cucumber. This seems to be a good paleo/hanger/dietitian advice balance for me.
But seriously, what a butt of a Monday.
I really know how to do Mondays right
- Binge-reading news about the West Africa Ebola epidemic.
- Trawling through Twitter for news from Ferguson.
- Watching a startling video of sun exposure damage.
You know, in case being at work wasn’t upsetting enough.
Mini sugarmelon half from our farmer’s market for dessert.
Starting to re-watch True Detective for the third time at 10 p.m. is definitely a bad idea. I can see myself realizing I should’ve turned off the TV by the time sun is up.
I spent all day running errands and cleaning. Six loads of laundry, three days worth of food and five rooms cleaned top to bottom, including washed rugs. I wanted to clean my closet too, but I was just too beat to take it on tonight. I deserved my Sunday night cocktail and Pitch Perfect viewing for sure.
Five days until my vacation! The plan is to make sure I leave with everything at work mostly wrapped up so I don’t have to work late this week or do work during my vacation. I like taking the last week of August off because it abuts to Labor Day and because it’s my birthday week. But mostly I’m happy to be out of the office when everything kicks into high gear and people freak out about being back on the regular grind. Can’t deal with the theatrics of busyness.
I’ve been keeping up with the August goal of eating proper meals during the weekend. I have a habit of skipping breakfast and just nibbling on stuff throughout the day, but today I actually had three proper meals with no snacks. Well, if you don’t count copious amounts of iced coffee. I had oatmeal with coconut and mango for breakfast, pulled pork and pickled red onions with Asian cabbage slaw for lunch, and a bean and pepper salad with braised pork shoulder for dinner.
I also tried a coffee soda today and it’s possibly one of the weirdest things I’ve ever had: espresso, seltzer and vanilla simple syrup over ice. It was good, I think? But also v. weird.
I’ve been in a bit of a cooking rut for a while and being busy hasn’t helped. I haven’t had the brain power to get experimental. Now that my classes are on break and I’ve made it a priority to go to the farmer’s market on Saturdays, I’m thinking a lot more creatively about food again. Doesn’t hurt that produce is about a thousand times more delicious in the summer. I’ve also been flipping through my mountains of Bon Appetits and cookbooks (mostly Ottolenghi ones - no one is surprised) for new recipes.
One of the stands at my farmer’s market sells bargain bags which have a random assortment of veggies every week and all the bags are different. I love picking them up because you can kinda see what’s in them, but usually the carrot tops or beer greens hide a lot of stuff, so it’s fun unpacking it at home. (I am well aware how not-actually-that-exciting this is, everyone shut up. I like mystery veggies.) I picked this week’s bag because I saw the broccoli and beets, but was happily surprised by the yellow wax beans and the mini cukes hiding among celery leaves! Cheap thrills. Literally, because the bags are only $5.
I like getting the bag because it pushes me to veer from my constant diet of sweet potatoes and Brussels sprouts. Yellow beans went into tonight’s salad, I’ll roast the beets, probably toss the cukes into a tabbouleh, make a carrot salad with pipelchuma, and probably just eat the broccoli as a quick steamed side later this week. I used the celery leaves in tonight’s salad too. Cooking feels fun again.
I hate dealing with the vendors and lost tourists at Haymarket, but I do love what I can get if I pick my way through carefully:
- Three 6 oz. boxes of organic blackberries for $2
- 12 oz of raspberries for $2
- Four orange peppers for $1
- Two bunches of asparagus for $3
- Six avocados for $3
- Ten limes and seven small lemons for $2
Pretty decent haul for $13 considering the blackberries alone would’ve set me back $15 at Whole Foods.
I swear I’m a nearly 28 year old young professional with a 401k and not a five year old on her way to kindergarten. (Sweet bar bruises, lady)
6:00 a.m. WOD
A) Front squat 6x3 at 85%
Yo Joe, what’s with the nearly Smolov-y volume? I’m not into it. I like front squatting just fine, but six sets above 80%. WOOF.
Warm-ups at 10x35#, triples at 85#, 115#, 125#. Working sets at 145#. I was feeling a little beat up from the cleans yesterday, but nothing too bad. My left knee and shin have been a little niggly too, but nothing too crazy. Just weary, I guess?
Anyways, I worked with Michelle and I really love working with her because she is a hoot. Usually I have to push her a little bit because she can get a little down on herself, but today it was her turn to whip my ass in shape. I need to go back and check what my front squat volume PRs are because I don’t think I’ve done anything this high in a long time, if ever. So Michelle had to keep me from whining. First three sets felt just fine, but I started getting into trouble on my last rep for the rest of the sets. I keep the bar really close to my throat and I run out of air toward the end. Whoops. Failed the last rep of the last set. Brian told me my squat looks way more dynamic and snappy than it has in the past, so that made me happy. Oly class gainz?
B) 8 min AMRAP
- 10 burpees
- 15 Goblet squats (1/1.5 pood)
- 30 DUs
3+7 RX. Yeah hi metcon, where ya at? I wasn’t expecting miracles with this one. I just made a conscious decision to move solidly and at a steady pace. Fine enough. I went unbroken on the first set of DUs. Burpees weren’t as terrible life-suckers as they often are, but 15 goblet squats after front squatting? Not fun.
I do forget how nice it’s to go in the mornings sometimes. It’s often the same faces and there’s a good rapport. It also sets the day up so nicely. I do wish we had other coaches for the 6ams though. Jess. pls start waking up early, kthnxbye.
Joe, who programs our WODs always writes pretty goofy instructions on Wodify. Like on a jerk day, it’ll say something like “don’t jerk like a jerk!” or “build dat ass!” for squat day. Today it was “Awesome, it’s Friday! Now go lift.” Whenever I read the WOD, I just hear his voice ringing in my head and it’s just so funny because his manner is pretty swagger. I told him this this morning and he got all flustered and said “I sound like an asshole, don’t I?” I assured him it was just funny and nothing else. It’s just precious when a dude who is squatting 400+ for reps gets embarrassed and self-conscious.