Not in the house

Last night/this morning had zero will power and dug into some rice krispy treats and cake Mandie brought home from the wedding shower.

Breakfast 4blk
6 strips t-bacon
skipped carbs as I was downing some rk treats
1/2 cup blackberries
6oz yogurt

Snack 3 oz steak
1.5 cups mixed veggies
1 roll of garlic bread
Butter was probably enough to fill block

Dinner 4 blck
4 oz shrimp
1 tbs cocktail sauce
2 2/3 cups spinach
2 tbs dressing
4 macadamia nuts

WOD:
Snatched a bit started cold, hit 185 but missed 195. Took a 30 min break so class could do the wod. Warmed back up with max snatch balance

135x2
185x1
225x1
255xf
255xf
245xf
245x1 PR (didn't really know what weight I can do)

Snatched and it wasn't pretty a couple of attempts at 195 but none felt good. Funny how fast technique goes in the oly lifts if you don't continually work on it. Hips fast couldn't get it over my head. took about 4 attempts and called it. Bryce and Kurt got it over their heads but couldnt stand up with it. Jealous.

I'm finding out that there are more people that read this then I thought. So just want to say good luck to all of our athletes going out to Regionals! As much as I want all of you to do well, I really hope that you have a great time and enjoy the moment. We'll be cheering you on here at home!

Back on

I realize that prep is everything. I didn't do a good job on prepping before the Cert weekend. I was hoping there would be a grocery store near by but it wouldn't have mattered because we didn't have a fridge in our rooms.

Getting home late also throws me off. I didn't get to prep breakfast and chose to hit the snooze button a few times.

Breakfast:
Venti Americano w/ cold heavy whipping cream

230pm Lunch 4 blk
4oz chicken
2 slices bread
1 tbs of butter
1 macademia nut

Not the best lunch but I was starving.

445pm 3 blk snack
1oz chicken
1/2 cup blackberries
6oq yogurt
3 macadamia nuts

630pm metcon
3 rounds:
500m row
12 115 ohs
50 double unders
13:35 actually felt much better than I thought it was going to feel but metcon still sucks.

1000pm 4blk
4oz flank steak
12 asparagus spears
1 banana
4 macadamia nuts

Catch up, again

Quick summary:
Friday Cheat meal:
Kuma Burger
Waffle fries
Derium Tremens

Dinner: Stub and Herb
chili
Turkey and bacon sandwich
6-8 fries

Screwed myself on fats all weekend because I didn't pack any nuts
Saturday:
Omlet
4 strips bacon
1.5 cups of fruit

Lunch:
Dbl meat Jimmy Johns lettuce wrap

Banded box squats:
Green bands 185# 12x2

Having nothing to set deadlifts on used metcon as DL speed work:
3 rounds:
10 kb snatches per arm (53#)
10 pull ups
5:17

Dinner:
Chipotle bowl:
steak, carnitas, rice, lettuce, guac

Went to the watch Fights (mma) at the Target Center
3x Bud lights

Late night snack:
1/4 head lettuce
4x2oz lunchmeat beef
1 tomato
1 banana

Sunday
Breakfast:
Omlet
4 strips bacon
1.5 cup fruit

Snack:
1 banana

Upper ME:
Max Jerk:
95x5 press
135x5
185x3
235x1
255x1
285x1
305xF

Metcon:
3 rounds
5 Parallette hspu full rom
25 box jump

ran out of time and didn't want to do box jumps as class already started 5:21

Lunch:
Jimmy johns sandwich

Dinner:
Wrap from the airport

Snack:
chipotle salad (on plane)

Jarhead

Yes, I intentionally had my haircut to a "high and tight." I figured if I didn't like it, I could always shave off the top.

I love Thursdays! It's my sleep in day.

I got really tied up with work today and didn't eat breakfast. Finally ate about 2pm...I took on my first cheat. Bulgogi at Chicago Food Corp so here's the breakdown. 1.5 cups rice, 6-8 oz of marinated beef, 1/4 cup string bean something or other, 1/2 cup kimchi (marinated cabbage), 1/2 cucumber something or other. A miso soup and a Coke.

10pm
4oz beef
4 cups spinach
2 tbs of dressing
1.25 cups of broccoli
4 macadamia nuts
(also cheated, I had a Pepsi. It was in the fridge and it needed to be gone)

1130pm snack
1oz beef
6oz of yogurt
1/3 banana
3 macadamia nuts

Bad parent

I had the most astounding thing happen to me today. I drop Mandie off at work and I'm sitting in traffic heading back home. Slowing to a stop on Western almost at Milwaukee... Murph jumps out the window. No shitting! There was a gal walking her dog and the stupid f*ck jumps out the window, across one lane to go play with a dog. The car was still moving!

I was so shocked it took me a second to realize what just happened. Then, I was like what the f*&^ do I do? Put the car in park and drag the dog across a lane back to the car (mind he doesn't have his leash on)? The gal of course slightly freaked out that a dog 2x as big as her dog just jumped out of a car window is coming towards her is slightly shocked. I pull across the lane and pull over apologizing for my dog, she's holding Murph by the leash so he doesn't run off. I was like "I am SOOOOOO sorry!" She was just like, "Don't worry about it I have a dog." It's really good to know that some people are just really cool with crazy shit that happens now a days.

I was super pissed at Murph for like an hour but really a little more upset and embarrassed with myself for allowing the opportunity to happen. Bad Parent. Lesson learned. The situation had the chance to be a nightmare but wasn't... luckily.

5am client today and no way I'm waking up at 3:50 for breakfast.

830am 4 blk meal
6 strip bacon
6oz Yogurt
4 macadamia nuts

230pm 4Bblk lunch
4.7oz shrimps (was suppose to be 4.5 but couldn't leave 2 shrimps) 3blks
4 cups spinach (1 blk)
3 tbs of dressing (3 blks)
1 tbs of cocktail sauce
4 macadamia nuts

950pm (missed snack 6blk dinner)
4.5oz salmon (3blks)
2.5 cups broccoli (2blks)
6 oz yogurt (2blcks P/CHO)
2/3 banana (2blks CHO)
6 macadamia nuts

Day2

5am 4 blk meal
6 slices of turkey bacon
6oz of yogurt
1/2 cup grapes
2/3 cup blackberries
4 macadamia nuts

830am 3blk snack
4.5 oz of shrimp
1 clementine
2/3 cup blackberries
3 macadamia nuts

10am mid-snack snack
Venti americano w/cold heavy whipping cream (addicted, help!)

315pm 4 blk meal
forgot what it's like to choke down blocks of veggies. Yay Zone!
4 cups of broccoli
4oz chicken
1 cup of grapes
4 macadamia nuts

Missed snack. Will make it up post dinner.

1100pm 4 blk meal
4oz chicken
3 clementines
1/2 cup of grapes
4 macadamia nuts
(didn't really want to fill my CHO blocks with fruit but need to go to bed.

1145pm 3blk snack
1.5oz shrimp
6oz of yogurt
1/2 cup of blackberries (just found out it's 1/2 cup not 2/3 that make up block)
3 macadamia nuts

Reality check

19Apr10

Played V-ball last night at DePaul. I didn't play very well but it was fun. Timing was completely off but what do you expect after not playing for a really long time. Right knee was a little swollen last night but woke up this morning with slight signs of turf toe and a very achy feeling shoulder. I neither hit hard nor often last night so this means time to start some extensive shoulder strengthening. My shoulder hasn't felt "right" since max OH squatting and snatching 2 weeks ago. I tried a floor press last week and tapped out at 185#. I should be floor pressing about 315# so that's not good. Beside the shoulder issue I've been having really bad bouts of fatigue and broken sleep.
So there's a couple of things that I need to fix. Diet: I'm going to go back to the miserable life of the Zone. Like Coach says with out weighing and measuring, it's like doing CF with out a timer. I'm going to allow myself an 80/20 adherence so I do wreck out like I did after the strict Paleo deal. I'm also going to follow my Westside programming a little more detailed and making sure I do all the accessory work and incorporating at least 3-4 days of CF work which maybe CFE work. 3,2,1, Go!

Uggh very unhappy. WAM WAM WAM (weigh and measure)
Had a black coffee at 8am to hold me off until I can WAM.
Missed breakfast and had client hit 'bucks Venti Americano +cold heavy whipping cream (first time trying it and it was awesome!!!)

Lunch 2pm
4oz grilled chicken
1/4 head of lettuce
8 tbs of rice w/dill (leftovers from Reza's)
4 macadamia nuts

430pm
ME lower
Front squat
Had no idea where to start here:
45x5
135x2
225x1
275x1
295x1
315x1
335x1
345xF (wasted too much working my way up. This one cracks me up, un-rack and straight down from there!)

Front squat 335# PR from Rudy Tapalla on Vimeo.

345 Fail from Rudy Tapalla on Vimeo.

Deadlifts

225x3
315x1
405x1
425x1
445x1
470x1 (previous PR 465)
485x1 PR
500xF

485# Deadlift PR from Rudy Tapalla on Vimeo.

500# Fail from Rudy Tapalla on Vimeo.

A good day overall. Didn't come in with too much energy but PRs always change that. I was pretty shocked that the 500# DL came off the ground. My fear was I was depending too much on the belt so I quit the fight early. Next time, next time.

5:30pm
3 block snack
3oz chicken
1 clementine
2/3 cup blackberries
3 macadamia nuts

Accessory work:
1a GH raise 3x8
2a Reverse hyper 35# 3x12
3a Ab wheel rollout 3x8
3b KTE with controlled swing 3x8

Mini-metcon:
16kg KB snatch 1min each side 2x
1 right:25
1 left:22
2 right:18
2 left:18

Grip fatigued, metcon sucks, shoulder felt ok, lower back worn out particularly the right side.

930pm
4oz chicken (rotisserie)
bowl of mixed greens (1/4 block)
1 bread roll (2 blocks)
1 tsp of butter (actually can't believe it's not butta) 2 blocks (leftover from Pompei)
Dressing I consider 1 fat block and 3/4 carb block for the other stuff they put in there.

11pm
1.5 oz shrimp 1 block P
6oz Yogurt 2 blocks P and CHO
1/2 cup grapes 1 block CHO
3 macadamia nuts

Recovering

Fell off the wagon for a little. It started off with some really bad fatigue and I tried to ignore it but it caught up with me and clubbed me in the back of the head. First time working with out my partner-in-crime Kurt so I had no eyes on so I recorded a lot.

DE Lower

Box squats
185# blue band/12" with airex
12x2
Felt good. Shin angle is getting better but need to "spread the floor better." Speed for 185# felt good. That should actually be about my 50%!

First two reps are to watch overall. Next two reps are a close up of shin angle, feet, and speed.

DEboxsquats15Apr10 from Rudy Tapalla on Vimeo.

Banded dls
225# efts grey bands
12x2
Hook grip feels horrible. I stopped that after about 4 sets. Feels better to dead belted. Belted for the last 6 sets. I definitely move better with the AJ swing. In the traditional set up I have a jerky movement that I do but planning on ditching it mainly because I move slower.

First two reps are traditional set up. Second to reps after my awesome flip cube editing are with the the AJ swing.

DEdeads15Apr10 from Rudy Tapalla on Vimeo.

A couple of other things after watching... that's Emily grunting and doing Blackjack in the background ha ha ha. And I'm not even sure I was completely locked out on that "traditional" set. I definitely wasn't on the second rep of the traditional set. Hmm I guess Aj swing it is.

Ended the night off with reverse hypers
35# 3x10

The Dog Flu

Haven't been feeling well since Monday. No fever, but extremely fatigued. Monday, it just started I squeezed in about 10-12 hours of sleep while I was suppose to be taking care of Mandie. Tuesday was really bad. I cancelled all clients and I barely even wanted to roll off the couch.  I think it's something along the lines of adrenal fatigue, Mandie says it's the "dog flu" as me and Murph have been laying around and sleeping most of the days. Wednesday still wasn't feeling well but needed to workout.

Really rough to hit a ME (max effort) day when your feeling like shit but have to roll back into it somehow.

Squats

45x5

135x2

225x1

225x2 (it's rough when 225 feels heavy)

315x1

315x1

365x1(started to get warmed up)

365x1

365xf(Got buried by this one! Funny but I love watching it!)

365x1(The speed on this one gives me hope on getting at 385-390.)

Squats 7Apr10 from Rudy Tapalla on Vimeo.

Deadlifts
Blue banded double and choked
135x1
205x1
255x1
305x1
305x1
305x1

Uneven tension on the blue bands made this interesting. We had to alternate the direction we faced to stay even.

I think I peaked energy wise on last squat set and had no energy to do accessory work...or maybe I was just feeling lazy. Couldn't tell the difference so decided to call it.

Cert day 2

Didn't sleep well on Saturday night. I originally thought it was from the sweet potato with brown sugar and butter, but after reconsideration it may have been the 3 Amstel lights. Who knows? I just know I didn't sleep well.

Didn't cop out of my 4x400s today. Zack offered to be my rabbit. It was actually kind nice to run this on the track.

1:26
1:33
1:34
1:32

Not good but consistent. The runs themselves didn't feel bad but I felt like a fat kid and couldn't breathe when I stopped.

Afterwards got some frisbee throwing lessons from Jessica and Val. Not very good at the "flick" but it was fun to try it out. Also, didn't ask for lessons on how to hold it until we were already finished. The CrossFit way learn to play new sports! I think Ultimate would be fun except the whole continuous running thing. Ha! Anyways great weekend with the HQ crew and first test series of the Level 1 Cert.

Indy Cert

I love teaching at CrossFit Level 1 Certs! The energy is always awesome. I feel even on days that I don't really want to workout, it is almost a part of our job to do a WOD for people to watch. I usually feed off the energy both from fellow coaches and attendees of the Cert and the results are usually awesome.

Today is almost a full two weeks of WSB training and I pretty happy with the results so far.

Overhead squat
135x5
185x1
225x1
245x1 PR
255x1 PR?(belted) didn't feel like depth was completely there but people said it was good.
255x1 PR I know this one was good.

I was suppose to run 4x400s but it was raining out...I know, what a puss.
Snatch
135x2
155x1
175x1
185x1 press out. Grrr.
185x1 Finished but very unstable. Got some eyes on for EC. I thought my hips were fast but she just reminded me to be patient in the bottom. She was like, "What did you just overhead squat? That should be easy to sit in the bottom with."
185x1 PR. Sat in the bottom enjoyed the moment for a bit then came up. Thanks EC!!!

Squeeze it in

Fri 100410
DE Lower

Box squats
175# blue band/12" with airex
12x2
Wow, I can't believe how much better this felt this week! I can actually control it all the way to the bottom. Stayed with 175# to maintain speed in the sets.


Banded dls
195# double wrapped pink bands
10x2
Last time was setting up way too quick with the AJ swing. Today I sampled with and without it. I think I continually moved faster doing it. This week weights were a little lower than last weeks even though they are suppose to get heavier by about 5% still more concerned with keeping explosive speed.

Post WOD:

"SAKE BOMBS!"

Gets to pressing

Wed 31Mar10
Weighed in yesterday, fatty is sitting in at 172.

ME upper

I was going to press and hit some accessory work today.

45x10
95x5
145x1
175x1
185x1
195x1pr

I was belted in from 175 on up. The 195 was a good long fight. It even had me doing the wobble (toes maybe even a hobble step). My left quad was cramped up a bit after that one. I was considering hitting 195 again but Mandie dislocated her knee so my accessory work ended up being hold Mandie's knee in place until the paramedics took care of her. It was pretty gnarly; it was definitely out of socket. Ouch!