had a great barbell workout today

since i'm getting over a cold i didnt think my lungs could handle a met con today. instead, i ended up doing a barbell workout on my own. I recently changed my stance and its made all the difference in the world. My hips feel really good and I'm pretty pain free. I brought my old climbing chalk bag into the regular gym. i dont think they like that but oh well. Hannah lands in a coupld hours from Florida. i'm so excited to have her home. it was only a week but it felt like she was gone for a month.

workout
Back squats
5x135
5x225
5x245
3x265
3x275
1x285

Stiff Leg Deadlifts
5x135
5x185
5x225
5x275

Dumbell Partial rep Bench Press
45lbs x 20

Diet:
9am; 2 eggs, 1 corn tortilla, 4 oz vegetarian chilli
Noon: one slice veg pizza
4pm: 30g whey protein powder
5pm 3 eggs, 2 corn tortillas 4oz vegetarian chilli

still under the weather

went to class wednesday night and it may have been a bad idea. stayed home sick yesterday. I feel like crap today too. Probably going to get in some heavy back squats tomorrow. i've been working on just feeling comfortable under the bar. I notice that my deadlift improves more from doing back squats than it does from doing deadlifts. I'd go to rf tomorrow but i dont think my lungs can handle a wod yet. Coughing a bit too much for that still. Still trying to figure out my ideal training schedule. I think it may end up being monday through thursday at RF. Back squats and bench press on Fridays, saturday and sunday off. I may also chose do do one of my 4 rf workouts at light weight to treat it more of a cardio workout than a strength workout. While i was home yesterday, i spent a ton of time on the foam roller and with my band watching old knight rider episodes on hulu.com. I'm at work today and nobody wants to get near me since i sound so sick. i actually feel better than i look. Hannah is coming home from florida tomorrow. i'm SO excited to see her. I feel so old having a daughter who is old enough to email. I feel like i was just changing diapers and getting spit up on yesterday. Time flies by so fast. I'm trying to stop and be more present in each moment since it can fly by so fast. I'm also trying to not work so much when i'm at home. i know i say both of these things often but i really want to remember to actually follow through with them.
Diet: 8am 1 orange
9am: lean body shake

think i'm catching a cold

so i was excited to get back into the gym and now i have a cold. :( bummer. Last night's workout had mixed emotions. I did front squats instead of thrusters and i was able to comfortably do 5 reps at 225. Not long ago, that was my max. i used to make sure my knees and feet were facing forward and never tracked forward at all. Now, i allow myself to stand with my toes facing out and track over my toes. That made all the difference in the world. I was really excited about how good the squats felt. I also have been spending a lot of my own time just getting under heavy barbells. not necessarily lifting them but just trying to get comfortable under or around them. last nights wod kicked my butt and i only got 4 rounds. it brought me down quickly from the high of the front squats. Today felt a little better but i still feel a bit compromised. Not hurt or anything. Just not quite 100%.I was telling Todd last night that my biggest fear is having an injury end all this for me. I think as long as i work on form and continue to strengthen my core, i should be ok and able to do this for a long time.

workout(courtesy of Nadine's blog. thanks Nadine)
Warm up:

Band walk
Squat band walk
Monster walk
Lunge
Bear crawl
Frog hop
Inchworm

Skills:

3 rounds:

5 snatch (20#)
5 1-leg kb deadlift (16k)
5 1-arm kb overhead squat (20 kb)

WOD:

Partnered with Jonas: 15 sec. on/15 sec. off while partner goes, then switch to second exercise and repeat. 6 rounds of every exercise; 90 sec. rest between stations.

jingle jangle/mountain climbers
rope snaps/kb swing
power wheel crawl/power wheel leg curls
ring rows (straight legs for first three rounds, then table top)/push ups

Diet:
8am Muscle Milk
Noon: Lean Body Shake

coming back today

i took a week off to spend time with Hannah and to let my injuries heal. It was a great week. Ate lots of food, saw some movies, relaxed. Got another massage and my shoulder is feeling a lot better. I went back to the massage therapist and she was able to get my shoulder back into position. It was the most painful experience ever and i still cannot wait to go back to her. I feel really good today. I'm looking forward to getting back into the gym.

Diet:
8am Lean Body Shake
12:30am Lean Body Shake

got mustache handlebars

i finally got some mustache handlebars yesterday on my bike. I just lucked out. i was at the bike shop next to the office and i only planned on getting my brake hoods raised a little. The shop owner remembered me asking about mustache handlebars and gave me the pair right off his bike(well we traded bars and he charged me a tiny bit) It is a dreamy experience to ride a bike with those bars. Everything else in my life was absolutely perfect and that was just the icing on the cake to get those bars. Today we did deadlifts in the gym. I only made it to one of the previous workouts in the cycle so i wasn't too sure what id feel motivated to do today. Nathan was experimenting with a very non traditional motivational support technique which turned out to work so i guess he knew what he was doing. I got a PR out of it so i guess it worked. If my parents would have tried that technique, maybe i would have learned to play the piano or been a better boy scout. Jonas is a damn champ and I am glad i got to share a bar with him today. he's so strong that i think it makes those around him feel stronger. i had a burrito for breakfast so i'm off to a good start.

workout:
deadlifts and play day. i took my time so no play time for me.
I don't remember all the weights i did but i got a PR so i'm happy about that. Especially considering last week my back hurt so bad, i couldnt do anything.

Diet:
8am: Amy's OG Frozen Burrito

im healed(mostly)

i just had one of the best massages of my life. It hurt a bit. I think I actually cried a little but after it was over, i feel AMAZING. it wasnt the typical rub down relaxation massage. It was deep tissue with nerve flossing. She was a miracle worker. I'm going to go once a week for a while. It was a very educational experience too. She gave me suggestions of ways to position myself for pain free form. She said that i shouldn't pay attention to the clock so much when doing overhead stuff since i've trashed my rotator cuffs to the point of tendonitis. I am so happy i went. She's an extremely gifted healer and only works through word of mouth. She has a great space in NE. She has a sliding scale too for folks who don't have much disposable income. She said she never wants finances to be a reason for not getting needed work done.If anyone wants her number, let me know. :) Also, had the best day ever at work. Our information security Auditor informed me that we passed a compliance audit that our team has been preparing for since March. It was one of the most challenging and time consuming projects i've ever been responsible for. When I received the email of our successful audit, I was so relieved and happy that i almost fainted. Life could not be any better.
Workout:
(i'll copy it from Nadine's blog later) :)
Diet:
8am Muscle Milk
12 Vegisaurus Sandwich from Hopworks
6pm Chicken kebabs from Arabian Breeze

yoga today

i took to advil and foam rolled my back for a long time last night. I feel much better today. we have Yoga classes at work in the morning so i did yoga today and feel great. I might do it more often. Hoping that MattyG and I are injury free for some tennis this week. Going to see if Liz and Mark are up for some doubles soon too. i promised the thmfic that i wouldn't serve since i have a bad shoulder. only groundstrokes until i am healed.

Diet:
9:30am: Muscle Milk


Workout:
8:15 Yoga