Wednesday, January 7, 2009

So Far, So Sore... I Mean.. Good

3 CrossFit WODs down and still in the Zone.

The dizziness and general sick feeling is starting to subside. Thank God! I was beginning to feel like I would never feel back to normal and really doubting I could ever feel better than ever eating like a bird.

My first workout was tough. Deadlift Usually I live for this stuff. Heavy lifting days are my thing.
I can Back Squat 205 x 5 so naturally I'd expect my 3 rep dead to be 205 and then some.

Well, it wasn't. The whole thing was a total disaster. I got up to 185# and my back started doing some horrendous rounding shit. Oy. So went to 175# for the rest of the sets. Not to mention that after every lift, as soon as I put the bar down, I felt like I was going to fall over and faint. It was an overwhelming and scary feeling.

I've done the Deadlift / Burpee WOD with 185#, too, with no problem. So I was buggin' when it felt tough.

But I sucked it up and tried to accept that initally with the Zone some decrease in performance should be expected. But that seemed like an outrageous drop. About 30-40# short of what I was looking for.

Anyway, the next day I still felt like shit. I felt like I was in a fog. I've been calling it a Zone hangover. But I still went to the gym and did the WOD. I was expecting the same pathetic results as the day before.

Warm up:
Row 1000m
5 MUs
10 HSPUs
Row 500m
21 Hip Extensions
21 Push-ups
Row 250m
5 MUs

Hang Power Clean -

Started off pretty light to warm up - 93 x 7. Felt ok. Just Ok.

123, 123, 123, 128, 128, 123, 123

I should have jumped the weight up after 128 because I probably could have hit 133. But again, after every lift I was feeling really, really dizzy. Fuck. I wasn't feeling good at all.

BUT! I caught a little break. I was doing some butterfly pull-ups after the WOD. This guy Rob came over and said my chest was flying up to the bar every rep and asked if I ever tried a bar muscle up. I hadn't and was fairly certain there wasn't a shot in hell that I could do it.

I asked him to demo one for me - I'm a visual learner and usually if I see someone do something correctly I can get myself to do it, too.

I did a big kip and went up, uP, UP! Right over the bar. Bar Muscle Ups.... Check! It was awesome looking out over the whole gym on top of the bar. I did about 15 more singles that day but haven't tried to link them together yet. I need to give my hands a break - they're pretty beat up right now.

I also nailed a bunch of ring muscle ups too. Linking them together is getting much easier. Very exciting stuff.

I remember working sooo hard to get my first one. As soon as I got to the gym every day I would go straight to the rings. I did negative ring dips all the time because I still didn't have a ring dip yet. But I was convinced that all I needed was ONE to get out of the MU. I did all the pull-up WODs for about a month just with false grip ring pull-ups. My wrists were a freaking mess but I didn't care.

The day that I finally got one, I screamed at the top and jumped around like a maniac. I was so stoked. After only a few months of doing CrossFit, with no exercise or gymnastics background, I was the first girl in the gym to get one. That's what hard work and dedication gets you - what you want.

After I got that first one, I ran into some issues. They were seriously inconsistant. I was almost always able to get straight through the transition but failed on pushing out of the dip. It was so frustrating that it kept me up at night.

Then when I went to the Running Cert in January and I was working on them with Pat, I just had nothing left in me and couldn't even get through the transition! I was SO pissed and refused to give up. I knew that I could do it because I had done it a bunch of times before. But I didn't have any luck that day. Of course that happens when there are cameras around.

My lips were pursed and my brow was furrowed for a straight week after that damn video of me NOT getting a muscle up came out. To this day, one of the most frequent questions I'm asked is, "So, did you ever get that Muscle Up??". Rrggg. It's got to be about 100 e-mail that I've read asking me that darn question and it still frustrates me.

The answer is YES. I had it beofre that video and now I've done several. I want to update my goal of doing 5 in a row by the end of the year to at least 10.

This also brings me to overtraining. The day I couldn't get that MU at the cert was about day 95 on for me. I didn't know how to rest. I almost never ever took rest days. I was doing the main site WOD and on rest days I'd do my own workout. I was shot. People kept warning me that I was going to crash and burn..

The running thing was day 1 and 2 of a 9 day trip where I did 2 and 3 a day workouts. By the last day, I was SICK. I ended up with a terrible cough, fever and all kinds of problems. Reinforced what I was being told just days before. "Recovery is just as important as training"..

Yesterdays workout was not fun. I don't enjoy any WODs with running.... excpet "Nancy" - 5 rounds for time of 400m run, 15 OHS - because I can use the mens weight and still hit it unbroken. But anything else with running just sucks. I feel like it drains the life out of me and makes everything else in the workout so much tougher.

I've been trying to get better at running by going out for longer, slower runs. Someone suggested yesterday that I start incorperating sprints into my running practice. DUH! Why didn't I think of that? But, yuck. I really don't want to do any more sprinting than required by the WOD. But it might help me do better with the workouts. I'll have to think about this.

Anyway, yesterdays workout was -
4 rounds for time:
400m run
15 HSPUs
2 Rope Climbs

Took me 25 minutes. I felt like the last 10 minutes were dedicated to the last round of HSPUs. Those things just worked me. After all the pull-ups, MUs and cleans, my arms and shoulders were just done going in. My ROM was good the first 2. 5 rounds. Got kinda sketch the second half of the 3rd and the 4th just blew.

Subbed 20 bar pull-ups for the rope climbs.

Warmed up with a 1k row.

I am in desperate need of a rest day. My body hurts. My neck and back and shoulders are so sore that it's making it hard to sleep.

But still, I feel the urge to do SOMETHING. I'm trying to resist the temptation and stick with my goal of resting on rest days. I should use the day to get some stuff done and focus on eating right and at the right times.

I think the first day I missed a few blocks which made me feel even worse. The altered blocks has made it a little more confusing. Just when I got the 1:1:1 thing I changed it. Robb Wolf said it's imperitive that I eat all of my blocks. I knw he's right. I don't want to just waste away, be skinny and weak. I'm doing the Zone because I want to get FIT and see my performance improve. That's what I'm after.

How's everyone elses Zoneing and following the main site going??? Liking it or what???


Anonymous said...

Eat Paleo!!
you won't feel like a starving bird.

Jimi said...

I'm zoning and main site WODs as well. After 3 full weeks off from any sort of work out and lots of bad eating, the first WOD back (actually the CFWU) wrecked me. My heartrate and breathing went through the roof after round two of the warm up. Day 2 went better and day 3 even better. Still not where I was a month ago though.

Zoning is going well for me so far. As long as I eat early enough in the day, I usually have no cravings throughout the rest of the day. Some nights I even have to force myself to finish off my last few blocks. I'm going to give it a month to see how I'm feeling and how performance goes. I'm staying off the scale and trying to ignore the mirror.

I'm no food expert but are you drinking enough water?

AllisonNYC said...

Jimi -

That sounds like it's in line with what most people go through in the beginning. Including me..

I figured out that I haven't been eating all my blocks. I got a little confused when I switched up the ratios.

But i just bought a food and workout journal today. Front of the page -WOD and how it went
back of the page- all the meals i eat that day and when

And, NO, I'm not drinking enough water! Thanks for the reminder.

Let's stick with it!

MJ said...

Ya know, I'm gonna have to go with Anon on this one. Zone says you don't have to bother with counting calories but you still have to bother with counting blocks. In Zone I would have to be 5 (P, C, F) and 2 (snacks). The examples in the book are broken into blocks of 4. So I would have to bust out the abacus to figure out what my intake would be.

Besides from what I've been reading the past couple of days, there isn't much difference between a Paleo and Zone diet. Zone does allow for more starch than Paleo though.

Who knows maybe the fact that you haven't eaten all your blocks may be a factor to it all.

Darcy 'D2' said...

Did you ever get a MU? Sorry couldn't resist :). I got one a while back injured my left arm shortly after and have failed on every attempt since ... frusturating!!!

I was zoning but got tired of eating seeming like work so I now try to eat protien, fat, and carbs with every meal/snack but quit measuring and counting blocks. Maybe I'll get back on it but right now I don't have the mental fortitude.

I would suggest tabata running. It helped my run times last summer, it's painful yet short. Basically, set the treadmill to 12% incline, set speed to your 5k pace, jump on run 20sec, jump off 10sec, repeat. Sounds easy but after 8-10 rounds I'm gasping for air.

Mini T said...

Something else to keep in mind with the zone is that as you get REALLY lean, you will lose some strength. This is due to intramuscular fat loss that reduces the angle of attack that the muscle fibers have on the joints they are manipulating. Slightly smaller muscles are slightly less efficient than bigger ones.

After doing Rippetoe's SS program and gaining 35 lbs (20 muscle/15 fat)I've slowly brought myself back onto the zone. First I went to a 20 block 2x fat zone. This was WAY higher than my block prescription but, it was still a huge reduction compared to my weight-gain diet. After a couple weeks at 20 blocks, I went down to 18 blocks, 1x fat. Now, finally I'm at 15 blocks, 1x fat. At each of those reductions I went through a pretty rough 3-5 day transition period where everything sucked as I adjusted. But it worked! So, hang in there.

And, I'm subbing out carbs for fat like Rob suggests. This keeps me in a good place hormonally. My day currently looks like this:

15 P, 12 C, 24 F

Steve Caddy said...

Hehe, I know that urge!

The trick - for me at least - is to think of the rest day as its own kind of WOD.

Work hard and smart right? Rest hard and smart! The harder you rest, the harder you can hit it when you go back; so lie down, breathe deep, drink lots of water, go to bed early and make your room really nice and dark. Clear your head and think happy thoughts. I think OPT has a really great perspective on this and has a few posts about it if you dig through his archives.

Rest hard!

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