Workout Schedule

It has been a long week working, schooling, and prepping for this competition. Foreran climbs on Tuesday and am doing the same today and tomorrow. Forerunning the pro qualifier and finals climbs so I am letting my body rest by not doing any extra training. I also have a TON of homework.

Found out that I have a lot of power in my climbing, more than the majority of women. Feel pretty proud of that. I am enjoying being able to finally climb hard and be respected after almost 3 years of health issues holding me back. A lot of people in the community saw me climbing on Tuesday and it has made many people aware that I am "back in the game" so to speak. Have been in touch with my sponsors and others, communicating deals for the upcoming season.

Feeling odd about being the small fish. I am used to an environment where I am one of the best. It makes it more difficult when I am consistently the big fish in my workplace, but not during training. Ran into the same uncomfortable feeling during my internship but was able to overcome it and become a "bigger" fish. Just hoping that some consistency in my schedule will help me feel as if I have my head above water.

I feel as if I need to make it clear that I want both crossfit and climbing, equally. Also one cannot exist without the other. I love climbing to death, but the amount of power that I put out on the wall crushes my body. I need crossfit to balance the parts that are not. I also love the variety of crossfit and the competitive spirit that I am consistently a part of. It keeps me feeling like a competitor and relieves my stress when climbing does not. It also constantly keeps me learning and crushing any ego I may have. In order to learn more I need to bring the ego down and listen. So even though I have a lot of commitments, I am psyched to train for both.

Schedule for Working out:

Monday:
9:30-10:30am: Crossfit (60-70mins)
8-9pm: Climbing (60-90mins depending on energy and intensity of lifts/metcon)

Tuesday:
No Crossfit
7:30-9:30pm: Potentially climbing with adult team that I coach

Wednesday:
9:30-10:30am: Crossfit (60-70mins)
6-8pm: Climbing (If there are no lessons or no climbing on Tuesday)

Thursday:
No Crossfit
7:30-9:30pm: Potentially climbing with adult team that I coach

Friday:
8-10am: Crossfit (90-120mins)
7-9pm: Climbing (Only if no climbing on Tues/Thurs)

Saturday:
Anytime Between 7am-1pm: Crossfit (60-90mins, if no outdoor climbing)
Climbing: 6-8pm (If no climbing outside)

Sunday:
No Crossfit (Unless there was a skipped day in the week)
Climbing: Anytime during the day for fun. Should be light. If no climbing, then something active such as swimming, kayaking, biking, hiking.
Rest if I need the day of rest or if I have a lot of Homework.

Training Goals:
Crossfit: 4x/week
Climbing: 3x/week (1 power endurance (boulder), 1 power (boulder), 1 rope)

Monday 9/22/14

Literally had no time to train.

Here's a rundown of my day.

5am Drive from Boston to Worcester.
6am-9am: Coach
9:30am-11:30am: Subaru get thorough inspection/programming teams for the week while waiting.
12pm-3:30pm: Class/Get Subaru state inpection
4-8pm: Coach
8-10pm: Eat/Do homework.
10pm: Bed because I have more homework in the am.

Will be working over 50 hours this week plus classes. This week I am going to squat on my according days but am not sure how much other crossfit I will be getting in. I need to set for a National All-Womens climbing competition and also be a part of representing that competition this weekend. I also have a seminar at Cressey Performance on Sunday. Between all of those things I am playing a huge juggling game.

I will do what I can but I am not going to put the extra stress on myself to complete my training 100% for the week.

Sunday 9/21/14

Climbing:

Spent the day doing easy lead (50%) to just get my body moving.
Did all but one 5.10 through the lead wall in Watertown.
Lead wall is 50ft high, 3 clips more than what I am used to. Body felt good and technique felt really good.

Saturday 9/20/14

Spent the entire morning/afternoon catching up on sleep and doing homework. Between all of my work, studies, and training I have been averaging 5 hours per night.

Climbing:

Warm up technique:
3 Rounds:
2 climbs just flagging
2 climbs no flagging
(V0-V2)

Onsight Practice (competition level)
4 mins on/off
1. Off: Foam roll lats/back
On: V6. Flash. Had a campus spin to pocket. 1 Go.
2. Off: Foam roll calves/roller crunches. 6 Camel breaths
On: V8. Got halfway. Could not control deadpoint to block pinch over the lip. 4 Go's
3. Off: 8 extension-rotations, 6 dead bugs per side
On: V9. Got halfway. Hit the deadpoint to crimp over lip but could not lock it off to get to the gaston crimp that was also over the lip. 4 Go's
4. Off: Foam roll lats
On: V8. Got halfway. Controlled the big cross to pinch but had trouble locking it off and sticking the small bump hold.

Assessment: Not up to nationals level yet. Will be there soon. Need to work on lock off strength and pinch strength. Also need to work on power because even though my power is good, it is not good enough for V9.


I wish I had time for Crossfit related stuff today but I did not. I only had an hour and I had done more crossfit training during the week than climbing. Needed to balance it out.

Friday 9/19/14

Warm up with side lying windmills and only a few mins of jump rope.

21 Min EMOM

1. 5 HSPU (first round I did one strict)

2. Jump rope practice (DU Per round: 20, 18, 20, 1, 1, 0, 30)

3. 15 unbroken toes to bar (did 16 the last round)

32 burpees over the bar (10, 12, 10)

Night:

Foam roll t-spine

20 min EMOM:

1 climb per minute (AVG 35 sec per climb)

Stayed between V4+-V6

- Got pretty pumped! It was a good power endurance workout. 

Sent green V5 one handed dyno after the EMOM

Thursday 9/18/14

Crashed today and slept through any break I had. Wound up being able to climb again with adult team.

Rope climbing:

*First time I have gotten on ropes since Rumney NH in July. 

5.10, 5.10+, 5.11, 5.12, 5.11-

Felt really good! Fell on 5.11 and 5.12 due to my not looking thoroughly at the climb

- Worked on new boulders. Flashed green, red, black. 

-Almost got the run and jump on the blue. Just need to get the foot coordination to hit all three feet and then jump. Did it once but did not coordinate actually grabbing the next hold and wound up punching it. 

Wednesday 9/17/14

Warm Up: Jump Rope.*

*Assume this is my warm up for 10 minutes every day. Even if I do not post anything for the day. This is always being practiced. I focus on feeling the rope. Slow/fast singles, low/high jumps, stringing doubles.

2.1 Snatch Wave

65, 85, 95, 105, 110

- Squat snatches felt SO much better! Ran out of time to build up but 110# felt easy. 

- Some of my snatches went up on my toes but this was due to a tight t-spine which I mobilized later.

Snatch complex:

85, 90, 95, 105- Failed last squat snatch but then TnG it again and got it. Just came up on toes. 

*Mobilize T-spine during warm up

*Go slow in snatch until I hit the pocket in my hang position then flip.

EMOM 14

Odd: 4-6 HSPU (6,6,6,6,6,6,4)

-Worked on kip

Even: 100M sandbag carry (avg: 38 sec)

Full assessment from my PT friend Michelle. She says that I move well and all of my tightness/poor left shoulder internal rotation is due to muscular tightness. 

Findings:

- Poor left internal Rotation

- Poor t-spine rotation

- Right quad is more developed than left

- 1st rib will NOT move

*Just need to continue PRI, foam rolling, stretching, and mobility drills daily. I have been slacking on this due to my time restrictions but I have to get it in.

Tuesday 9/16/14

Did not have time to WOD today. But I did climb a little bit with my adult team.

Climbing: Technique Driven

3 Rounds:
2 climbs just flagging
Same climbs no flagging
V0, V2, V4

3 Rounds:
1 campus climb: blue V4, yellow V0 (T:5.05 sec), red V0
2 Hover climbs
(Only got 1 hover climb per round because I had to coach.)

Monday 9/15

Time restriction. Only got time for lifts no Metcon.

AM
Back Squats
- went much better than last week. Still have poor pattern but could lift heavier.
10- 105
10- 115
8- 120
8- 130
4- 145

Front Squats
- First couple reps of every set had perfect form and then I started to move my butt up first. Can feel it but cannot control it.
5- 105
5- 115
5- 115
5-115

Push Press 3RM
- switched the snatch for Fridays push press.
3- 95
3- 115
3- 120
3- 125
2- 130. Could not get the 3rd. Used to be my one rep so I'm happy.

PM
Climbed for one hour to relieve stress. Did not send anything and did not do any sort of training routine. Was way too tired from my long day. Actually got more frustrated instead if relieved which is unfortunate.

Saturday 9/13

Super stressed.

Climbing for 2 hours.

Bouldered v5-v9. Sent a v5 with a dyno and a kneebar. May post the video if I have time to take one.

Friday 9/12

Did not have much time to workout today. Fridays I am always drained. I have a meeting and had to pick up my new car in between jobs.

Double Under Practice. Went pretty well today and I was surprised by that. I get really frustrated with the rope and all I want to do is tear it into a million pieces.

Squats. Decided to do front squats because I was coming too far forward on the back squat.
10- 95 8-105 8-110 8-115

I want to have good form on my squats. If I am squatting with bad form I am sort of defeating the purpose because I will not have any strength in a good position...if I can find it that is.

I posted some videos of my squats so everyone can see what the hell is going on. I am going to try squatting at the climbing gym so I can at least see myself in a mirror. It is helpful with a visual.

Video #1. Back squat 95#. Loaded light but heavy enough to show dysfunctional pattern.
First few reps=Low car back squat. Feels much more comfortable
Last reps=High Bar back squat. Feels super shitty and really difficult.

Video #2. Front Squat and OHS 95#
Now that I have better thoracic mobility I feel that i can get my elbows up high enough to create a good counter balance.
My OHS were not the best ever considering I decided to do them as soon as I racked the barbell, but they feel the absolute best out of all the squat movements. Its as if the weight isn't even there and I can just sit down. I cannot even do that in an air squat!

Thursday 9/11

Climbing. 

1. 9/11 Workout

11 Boulder Problems (v5-v7)

Strict Burpees: 20

Turkish Getups Per Arm 1 pood: 01

Toes to Bar: 9

Strict Burpees: 20

Turkish Getups Per Arm 1 pood: 01

Strict Pull Ups: 11

Box Jumps 30": 23 (NYPD Officers lost)

Circle Crunches: 37 (Port Authority Police Officers)

Flutter Kicks: 99 (Days fire continued to burn after the attack)

Wide Leg Situps: 26 (Number of mentions about 9/11 at 2002 oscars)

Mason Twists with 12lb medball: 40 (% increase is peace corps applications from 2001-2002)

11 Boulder Problems (V5-V7)

2. Thoracic Mobility

• Foam roll: Back, roller crunches, lats, quads x10
• 8 Side lying windmill
• 10 extension-rotation
• 10 Back to wall SF
• 10 Wide Wall slides w/ liftoff
• 6 Dead bugs per side
• Lacrosse ball: teres, back, hip socket, calves  x30 seconds per side

Wednesday 9/10/14

Took yesterday off because I had no time to workout between school, homework, and work.

WOD first: (time constraint)
1 min handstand hold against wall
400 M run
10 Thrusters at 83# (split 4, 3, 3)
15 T2B (split 10, 5...did 20 unbroken at the end)

T: 21:20
Felt good today. Could actually breathe, no issues with mucous in my lungs. Did not stop due to aerobic capacity. Did not keel over gasping for breath. Paced myself through the WOD

- attempted DU practice but could barely get singles together. I think it is just because my calves are still sore from Monday so my coordination is poor. DU make my shoulders REALLY tired. Realized
This is why I cannot string them together. I feel stuck like my shoulders cannot relax or move back enough.

- SC + HSC complex. Worked light to work form. Stopped when I felt that my form was breaking.
83, 95, 105, 115

- Front squat 3x3
Same has the complex, worked on form. MUCH more success with this. For actually felt good so I am going to continue working the weight up slow so that form is still good. When my squat is correct it feels a hell of a lot easier.
105, 115, 115

Thoracic spine is really tight. Need to start integrating mobility into my schedule again.

Monday 9/8/14

I hate logging my training stuff online. I like books. Its something to hold. But oh well I'll try this.


I did two WODS...one person in am class so they needed a push!

WOD 1:

500M Row
400M Run
5 Rounds-
- 10 Pull Ups
- 10 Box Jumps 20"
- 10 Burpees
400M Run
500M Row

Time: 21:30

WOD 2:

Back Squat 3x10 @ 115lbs. Trying to work on form but just cannot get it with weight. Squat pattern looks fine overhead but horrendous on my back. Super frustrated.

EMOM x 21
1. Muscle Ups - 3 unbroken
2. 3 Squat Snatches (65, 75, 80 up every 3 rounds)
3. Box Jumps (30/24) step down - :30 worth