PR City

I’ve been on a monster of a tear lately. Really seeing some gains in the box. 

I’ve PR’d my OHS, my clean, my jerk, my & squat snatch. The technique plus added focus from the lifting class has helped a lot of those. 


My best moment was a retest of a workout called Macho Man. 

Every Min on the Minute
3 Power Cleans / 3 Front Squats / 3 Jerks
In the 11th minute go to 4s, 12th 5s etc

Last time we tested this was a week before I broke my wrist. I went at a decently light weight of 95# and made it 7 rounds and 7 reps. (Macho Man – First Time)


This time I made it 12 rounds and 17 reps. At the same weight! Fella’s, I’ve never left the gym feeling so damn good. 


All of those PR’s above are real PR’s. Not post injury PR’s. So although my wrist won’t let me do everything I want to, and I still have some ways to go to get flexibility to where it needs to be I’ve really had some great improvements.

OC Challenge Results

So the challenge my box did for those of us interested was for the month of September. 
It was gluten free or paleo. And sugar free. 
I don’t do a ton of bread / pasta anyway, but I do eat a decent amount of cheese so I chose gluten free. 
As I said the gluten wasn’t a big deal for me but the sugar free part made a huge impact. 
September is my busiest month at my job and I usually just get to where I eat crap. And then we have a top fundraiser party, a rest stop captains picnic and is eat cake and other stuff there. This challenge helped me focus a lot on my eating habits. 
I also realized there is added sugar in so many foods. I started drinking black coffee a week before the challenge and it took a few days but now I love it. I don’t use salad dressings with added sugar. I stopped eating a lot of other condiments as well. No more mindless snacking on Oreos or other cookies that are brought into the break room. 
I still got plenty of carbs through corn, sweet potatoes, post workout protein shakes, Lara bars, etc. 
I’ve kept eating this way all through October with one cheat of some frozen yogurt the day the challenge ended. 
I am going to turn in a food journal weekly for a while to a coach now that the challenge is over and I don’t have a partner looking at them. I want to make sure I’m eating enough and the right things to continue fat loss. I will also be getting measurements monthly.  
During September I lost 10 pounds (really 7.5, I gained 2.5 the last day of August)
I lost 5 total inches. 1 in my arms, starting to see muscle definition there. 
Lost 1 in my chest, 2 in my stomach, and 1 in my waist. 
Gained a few in my legs from all the squats, but that’s good fat burning muscle so I’m good with that. 
I haven’t lost much weight this month another 2-3 pounds, so I’m interested to see the measurements later this week. 
I feel great and am happy with how I eat now. There must really be something to the 21 days to make a habit. Eariler this week I wanted something sweet and I was thinking half a protein shake it an apple. Those wouldn’t have been in my top 10 a few months ago.  

Grace with a dash of Cindy

10/23/14

10-8-6-4-2 Clean & Jerk
After each round, do 2 rounds of Cindy
5 pull ups
10 pushups
15 air squats
I went up 10 pounds on the grace weight from eariler in the month. 
After the first round I switched to 15 ring rows / 15 air squats (twice) after each set of Grace. 
Even with using Dumbbells for a stable push-up I was going way to right arm dominate and I knew I couldn’t keep it up. 
Finished in just over 20 minutes. So about 180 squats and ring rows. Ouch. Felt good with most of the C&J and will be sticking to my plan to retest grace every month with 10 more pounds as I continue to work on my wrist. 

Barbells for Boobs

**I’m trying to raise $1,000 in 10 days. As a person who works in fundrasing, “we” are always telling our participants that they can do that, so I need to put my “money” where my mouth is. I did a self pledge, and am hoping that I can get 100 people to sponsor me for $10 or more. 

After 5 hours I have $91. 910 to go!

Please consider making a donation at www.stayclassy.org/derekhill**

The Barbells for Boobs fundraiser was held at my gym on October 11th.

We did Helen meets Grace with a Twist.

Helen – 3RFT
400m run
21 Kettlebell swings
12 Pull Ups (ring rows for scaled)

Then

Grace
30 – Clean & Jerks

The twist this year was the Kettlebell couldn’t touch the ground until Grace. The running with the KB was a real pain in the ass. I had to substitute a KB Clean & Jerk as I just wasn’t quite ready to get the barbell up with my wrist.

My partner was John and our goal was to have a good time and help raise money. We did both and even finished on the podium. Hey, 3 out of 3 still gets you on the podium!

And the kicker is that we were super hero themed. I was Clark Kent & John’s hero was clearly the Cat in the Hat.

We had a great time & I’m already looking forward to next year, and another competition. It’s a great way to push yourself and something fun to be “in-training” for.

Clark Kent

Anita being held by her son Joe. Anita is a survivor, and she works her tail off in the box!
Clark Kent & The Cat in the Hat

Catching Up

I’m about a week behind on posting about my workouts so this will be a quick rundown.

10/8/14
We did a heavy Sumo Deadlift 3rep heavy scheme where I worked up to 245#. That’s the most I’ve got off the ground since late june with my injury so I was happy with that.

The Metcon was a 14min EMOM
Odd: 5 Sumo Deads (185 maybe), 15 air squats and AMRAP Double Unders. I did single – single – double each time but only counted the doubles for the score.

Back Squat 3×3 across was next and I PR’d that again this week with 205#.

10/9/14
Class was cancelled (school) so I went in and did some C&J work to get ready for Barbells for Boobs on Saturday and then did one off the crossfit main site. 10×250 rowing intervals with 2 min rest between. That was a pretty good one and I kept every 250 under a minute most were right in the 55 second range.

10/10/14 Friday

More C&J work. Up to 105 pounds so the 95 for Barbells 4 Boobs should be okay.

First time Rx’ing a metcon in a while.
5RFT:
12 Slam Balls 30#
12 Abmat situps
200m run.

Man I suck at running

10/11/14
Barbells 4 Boobs will be it’s own post soon.

10/12/14 – Sunday
Yoga Only. Needed some rest and the

10/13/14 – Monday
Birthday WOD
Buy in: 32 Calorie Row
3 Rounds:
10KB Snatches
13 Goblet Squats
2 Rounds:
10 Burpee Box Jump Overs
13 Toes to Bar
Cash Out: 32 KB Swings

I wasn’t feeling great on this one and my grip felt weak (left hand..) and slippery so I did abmat situps and not Toes to Rings. This one was tough.

10/15/14 – Tuesday
No School for fall break so I was able to workout today too. Which is good becasue I will be off Thursday (class) – Sunday (working an event out of town)

2 Back to back Metcons.
3RFT
10 Push Press – I did 75#
10 Box Jump – I did 24 inch (most I’ve jumped at that height in a metcon)
4:12

Rest 5 Minutes

For Time
100-80-60-40-20 Double unders (singles x2)
25-20-15-10-5 Abmat Situps

11:02.

I really also suck at jumping and need to get back to practicing this. It kills my calves and I need to work on double unders because that’s one skill I should be able to master in the next few months. I can move my wrist enough for that now.

Grace & Her Friends

Grace:
I did Grace on Friday, knowing that she was programmed for Monday. But I was working on C&J already, and wanted to see how it went. Plus, we have Barbells for Boobs On the 11th and it’s Helen meets Grace, so I wanted to start to get comfortable with this girl as we hadn’t met before.

I worked up to 70 pounds, and let me just say the difference between 65 and 70 felt like 30 pounds on my wrist. Overly cautious? All in my head? Maybe, but it was a stout difference. 65 really wasn’t too bad after I got comfortable with it.

Grace – 2:15. Went out of the gate too hard and the last 15 were tougher than the first 15 but all in all not too terribly bad, but again, that’s a pretty light barbell.

Saturday – was an off day as my wife and I spent the day with family and we attended an Alzheimer’s walk in honor of her grandmother.

Sunday – Girls Just Want to Have Fun

They wanted us using the same Fran weight and Nancy weight, but I wasn’t sure if I’d be able to going in. After warming up I was able to get comfortable enough with the OHS that I went with 65#

Fran was 65# and Ring Rows and I finished her in 5:45. My first Fran experience. During the round of 15 I remember thinking, everyone is right, this is a damn good workout.

Started off with a decent paced run on Nancy but the OHS got heavy and I had to drop twice. I only did 1 run, 15 OHS and another run.

Annie – doesn’t seem like it should be too bad doing singles and ab mat sit ups. But sit ups definitely go in my suck bbucketand I started to cramp up during them. Didn’t make it through the round of 40 and was disappointed with that.

After that, I did our Yoga class. It felt great to get stretched out.

Grace Again:
Warmed up with 75 pounds but decided to stick with 65# with Grace again. Afterwards I wished I’d gone with the heavier weight and certainly will again soon. I think I’ll test Grace once a month and make sure I’m adding weight each time until my wrist is strong enough to make it happen at the Rx’d 135.

Grace – 1:46

Also did 5×5 Front Squats before that. After Grace I continued to work on the C&J to get my wrist used to more weight. At Barbells for Boobs this weekend the scaled weight is 95 (its a partner WOD) and I have worked up to that weight now. I think I’ll do more work today and get to 115 so 95 feels more comfortable.

To finish off with, the conditioning, next level was 3x1000m row with 3 min rest between intervals.

OC Challenge WOD 3 Retest

Another solid night in the box. 
Retest #3 for the challenge month. 
12-9-6-3
Wall balls
Box jump overs
Abmat sit-ups
Last time -3:47
This time – 3:03
I wanted to go sub 3 but I’m really happy with this effort. Last time I didn’t jump I did box steps. I was pleased with my jumps tonight. 
Since I was off today I went in early to do some work on Clean and Jerks. Getting used to having weight on the bar and getting the wrist back in order. 
Got pretty comfortable with 65# and then decided to try grace. We have a partner event next weekend for Barbells for Boobs and it’s Helen meets Grace. 
I want to do both before and then I will know what it feels like and should be better with a partner. 
My time for lite Grace was 2:15
Scaled next weekend, is supposed to be 95 but they are going to scale for me to whatever weight I need. I am gonna try but I really don’t know if I will be at 95 before next Saturday. It’s not like we were going to win, I just want to be able to compete. 
It’s funny but just adding 5 pounds in the bar feels like 20 or more wen I clean it. No problem on the pull, it’s just the wrist, but it’s getting there.