Saturday we checked in for our "Circle of Awesomeness Challenge" I knew we were doing vertical jumps and 150 wall balls for our tests for the day, and I was a little worried about how that would happen with all of these people! As usual, our coaches have a great plan, three heats. We were in heat 2 and my friend, Michelle, was in heat 1. I counted for her and she counted for me.
My first few weeks at CrossFit there was a WOD where we had to do wall balls and a few other things. I could not even do 10 wall balls without wanting to quit. Well, Saturday I did 150 in 8 minutes and 10 seconds!!! It was awful and awesome! I love the feel of the group cheering each other on, pushing, digging deep, it is so cool.
My vertical jump is 88 inches, I am short and heavy, this will only get better.
The rest of Saturday and all of Sunday my legs were screaming in protest with every step that I took. I was a little worried about working out again on Monday, but knew that I needed to.
Monday morning I woke up, looked at the WOD and seriously considered going back to bed. Holy Cow!
Level Two
Skill
A1. Ring Dips x6-8 x3 Rest :45
A2. DB Snatch x5/arm x3 Rest :45
A3. MB Walking Overhead Lunges x10/legx3 Rest :45
*Post weights to comments
WOD
5 Rounds
200m Run
15 Box Jumps (24″, 20″)
15 Tic Tacs/side (20 lb, 14 lb)
*Total time, Rx or scale recorded
For Ring dips I did something else and I don't remember what it is called, but I sat on a box then lowered myself off of it with my hands stationary, up and down. (crappy description, sorry)
Dumbbell snatches with 20# weights on both arms. I am working my left arm up to be as strong as my right, as of this point the 20# feels pretty heavy on the left.
MB Overhead lunges, I did reverse lunges while stabilizing on the pull up bars. Still working on my lunge mobility.
WOD thoughts. My legs are toast at this point. How exactly am I going to get through 5 rounds of this stuff? Even with rowing through the runs? Throughout the 30 minutes from reading to leaving, I formulated a plan. I would row and ride the Airdyne alternating. I would build my own "box" out of weight plates to make a larger platform than the 12inx12in red box that I have tried to jump on and failed, and I would do each round at a time, then repeat. (My problem with the red box is that I am bigger around than it is, so I have to make sure to keep my feet together and I am terrified of missing it and hurting myself to a point of not being able to continue working out.)
I told Boone that I was going to build my own box and he said ok, so off I went. I stacked 3 35# plates on top of each other and then put another stack right next to that one. A place for each foot. Wider than my body. Just make sure not to jump in the middle where they were not touching. I can do this.
3-2-1 Go! I rowed the first 200m, then walked confidently to my "box" and stood there. Seriously??? What is wrong with me? Just jump! I could not do it, so I just did step ups. Boone was so encouraging, "It's ok, just do what you can" I came back with "I did 150 wall balls on Saturday, apparently it is going to be only one step at a time" Round two came up and I decided I was going to jump on that blasted thing, and I DID!!! He wasn't looking until I had done 11, and by then I felt like flying! Round three I dedcided to put more height on and put a 25# plate on each stack, jump and land, 15 times! On the last round I snagged my toe on one of the plates and fell, in the air all I could think of was "preserve the knee" so I threw my shoulder across and came down on the side of my good knee and did a ninja roll. Those who witnessed were impressed :) Then I got up and jumped back on those plates and FINISHED! The last few tic tacs just about did me in and Caitlyn said "If you don't finish those I am going to make you do Tabata abs" Well that kicked it in, and I finished. 20:48. I felt amazing, but exhausted. As the day wore on, me legs felt everything that I had done the past few days and I really wished for the ability to pee standing up again. I had a moment that I thought I may have to spend the night at Fry's in the ladies room...standing from a sitting position=pain.
As I went to bed, at 8:30, I was wondering what Tuesday had in store for me and if I would even be able to get out of bed to do it. Amazingly enough, when I got up this morning I felt pretty good. Until I realized that we had to do a 2 mile run for time. Both kids grumbled and I said "Let's just go get this done"
Tusday's WOD
Level Two
Test 4: 1-Rep Max Power Snatch in 20 Minutes
Test 5: L-Sit Hold (2 attempts within the 60 Minutes of class time)
Test 6: 2-Mile Time Trial (2o Minute Cap)
1 rep Power Snatch was 65#! I need to learn to get more aggressive and know that I will be able to lift more there.
L-sit hold, scaled down to L hang hold, not really sure about one being easier than the other, either way, I am not to good at this. I hung from the bar and put my legs on the box..Wes said "ok, lift. Go ahead and lift your legs" I said "I did! Didn't you see them?" Well, they didn't move more than a half an inch off the box for a fraction of a second, so I did it for him again. Definitely room for improvement!
2 mile time trial~ hmmmm I don't really have much to say about this except I don't run. My knee is still in it's post injection, waiting for relief, stage and I knew it would really hurt if I tried to run. I didn't fancy rowing 2 miles (3200m) so I just decided to walk until I was told to stop. After the first lap my knee was hurting pretty bad so I told Wes that I would walk another lap and then get on the bike. After that lap, it was still hurting, but not worse, so I decided to keep going. I did 4 laps (1 mile) in just over 20 minutes. Room for improvement there also :)
Tomorrow we start our challenge. I am going to the store today and have recipes ready to go. 6 weeks of no sugar, no grains, eating whole foods, drinking LOTS of water, 8 hours of sleep, deal with stress, consistent exercise, and lots more. I will keep accountability on this blog as well as my daily log for my coaches. I am looking forward to this, will probably complain about it, may love parts of it, and will be changed more than I am at the end of it! Let's bring it!!
Tuesday, January 31, 2012
Thursday, January 26, 2012
Everybody...LIFT and Squat!
Thursday morning back in the gym. I was a little worried about post injection workout especially since I haven't really done much since Tuesday. It was feeling pretty good so I decided to walk instead of row for the warmup run time. The old pain started, but none of the injection pain that I was having.
Warm up went ok, there was one movement that didn't work, but I don't remember now what it was :/
Today's WOD
Level Two
Strength/Make Up Day
A. DLs x4-5×4 @ 75-80% Rest 3:00
B. Pause Front Box Squat x5x4 @ RPE 8-9 Rest :30
C. Ab Circuit x 1 Rounds, No Rest:
- Superman Hold :60
- Plank Holds :90/side
- Tic-Tacs :60 total
Deadlifts I went 145# and on the last one, Boone said that it looked too easy, so I should have gone up. Next time :)
Pause Front Box Squats...I hate that box under my rear, it is just an invitation to sit. I started out with 55# and increased to 75#. I decided to keep it under my last weight because it was a squat and pause and I still was a little guarded about what my knee would do. Squat just to the box, pause 3 seconds, and push back up. It really felt good, heavy, but good. I think I chose the right weight to get these done.
Oh Lord, these AB circuits kill me everytime. I am sure that I have abs of steel under the insulation I am carrying. I can't wait to uncover them! Superman hold I lasted 45 seconds dropped and went back up for the rest of the time. Side planks, I really have a hard time getting my big rump off the floor for this one, but went up on my knees and came down/back up twice on each side. Tic Tacs...just yuck, but done.
I am missing my friend Jenny this week, she has been out all week fighting some kind of crud. I want her to come back soon!!
Saturday we start our Circle of Awesomeness Challenge. I will post details after our initial meeting on Saturday. Tomorrow, the girls and I will go in for our beginning stats. I have been wavering on whether or not to post my stats on here. I have decided that I have been honest in all ways and now is not the time to start hiding stuff. It is not like you can't look at my body and know that I have come a long way and still have a ways to go. It is just a fact. So, tomorrow, I will post all of my beginning stats. Then in 6 weeks I will post the end ones. It will be a good day!
Warm up went ok, there was one movement that didn't work, but I don't remember now what it was :/
Today's WOD
Level Two
Strength/Make Up Day
A. DLs x4-5×4 @ 75-80% Rest 3:00
B. Pause Front Box Squat x5x4 @ RPE 8-9 Rest :30
C. Ab Circuit x 1 Rounds, No Rest:
- Superman Hold :60
- Plank Holds :90/side
- Tic-Tacs :60 total
Deadlifts I went 145# and on the last one, Boone said that it looked too easy, so I should have gone up. Next time :)
Pause Front Box Squats...I hate that box under my rear, it is just an invitation to sit. I started out with 55# and increased to 75#. I decided to keep it under my last weight because it was a squat and pause and I still was a little guarded about what my knee would do. Squat just to the box, pause 3 seconds, and push back up. It really felt good, heavy, but good. I think I chose the right weight to get these done.
Oh Lord, these AB circuits kill me everytime. I am sure that I have abs of steel under the insulation I am carrying. I can't wait to uncover them! Superman hold I lasted 45 seconds dropped and went back up for the rest of the time. Side planks, I really have a hard time getting my big rump off the floor for this one, but went up on my knees and came down/back up twice on each side. Tic Tacs...just yuck, but done.
I am missing my friend Jenny this week, she has been out all week fighting some kind of crud. I want her to come back soon!!
Saturday we start our Circle of Awesomeness Challenge. I will post details after our initial meeting on Saturday. Tomorrow, the girls and I will go in for our beginning stats. I have been wavering on whether or not to post my stats on here. I have decided that I have been honest in all ways and now is not the time to start hiding stuff. It is not like you can't look at my body and know that I have come a long way and still have a ways to go. It is just a fact. So, tomorrow, I will post all of my beginning stats. Then in 6 weeks I will post the end ones. It will be a good day!
Dr appointment on Tuesday
I can't believe that I forgot to blog about my dr appt!!
The first thing he asked me is "How was the injection I gave you in...09!!??" Well it was December of 09 and this is January of 12, but even then I guess it has been too long for me to say "it didn't work". He asked why I didn't come back and I told him that I just decided to live with it. But, now I am back because I am sick of living with it and ready to make it better.
Diagnosis: meniscus on the interior of my right knee cap is gone, bone on bone. Arthritis due to that. Condromalacia. blah, blah, blah....please just make it better.
Treatment: 18 guage needle into my knee with a very strong steriod that hopefully will do the trick.
Possible Future treatments: He said this should start working in 7-10 days and last several months. If this does not work there is a gel that can be injected into my joint that will provide a cushion for a year or two. Later down the road we might talk joint replacement.
Exercise advice: "I would rather you not do deep squats, listen to your body" There is a difference between "I would rather you not" and "don't do this" I choose to listen to my body and squat until it is not comfortable and we will go from there.
Aftermath: That afternoon my knee started hurting in the worst way, I called my mom (who used to work for my dr) and she said "hello, you had a big needle with foreign stuff put into your knee, of course it is going to hurt" What was I thinking?? Ice, ibuprofen, and rest was the course for the rest of Tuesday and Wednesday. Finally I could walk again with out it hurting.
Back in the gym Thursday morning, a little timid but doing everything :)
The first thing he asked me is "How was the injection I gave you in...09!!??" Well it was December of 09 and this is January of 12, but even then I guess it has been too long for me to say "it didn't work". He asked why I didn't come back and I told him that I just decided to live with it. But, now I am back because I am sick of living with it and ready to make it better.
Diagnosis: meniscus on the interior of my right knee cap is gone, bone on bone. Arthritis due to that. Condromalacia. blah, blah, blah....please just make it better.
Treatment: 18 guage needle into my knee with a very strong steriod that hopefully will do the trick.
Possible Future treatments: He said this should start working in 7-10 days and last several months. If this does not work there is a gel that can be injected into my joint that will provide a cushion for a year or two. Later down the road we might talk joint replacement.
Exercise advice: "I would rather you not do deep squats, listen to your body" There is a difference between "I would rather you not" and "don't do this" I choose to listen to my body and squat until it is not comfortable and we will go from there.
Aftermath: That afternoon my knee started hurting in the worst way, I called my mom (who used to work for my dr) and she said "hello, you had a big needle with foreign stuff put into your knee, of course it is going to hurt" What was I thinking?? Ice, ibuprofen, and rest was the course for the rest of Tuesday and Wednesday. Finally I could walk again with out it hurting.
Back in the gym Thursday morning, a little timid but doing everything :)
Skill Session = Workout and then a Workout
I know that "what doesn't kill me will make me stronger" and all of those other things are true, but oh my granny...these last two workouts have been a booger!
Today's WOD
Level Two
Skill
A1. Strict CTB Chin-ups 5-3-AMRAP Rest :60 (I did Ring Rows, tight and nice)
A2. Hang Snatch x2-3×5 @ RPE 8-9 Rest :60 (I used 35# if I remember correctly)
A3. Front Rack Reverse Lunges x5/legx3 @ Snatch Weight Rest :60 (still not using a bar, but stabilizing myself and getting all the way to my knee on the lunge)
*post pull-up reps and weight to comments
WOD
3 Rounds
6 CTB Pull-ups (Vets may scale up to Muscle-ups M:4, W:2 )
8 TnG Deadlifts @ 55-60%
10 KB Swings (24K, 16K)
*Rx, Time, and DL weight recorded
After a skill session that felt like a full on workout, especially since I did the snatches out of order and ended up doing 4 rounds of them instead of 3, we dove head into the WOD. Before I started I said "this is going to suck"...
I did ring rows, made sure I was leaning far back, keeping tight, lowering slowly so I could get my full range of motion for each one.
95# for touch and go deadlifts
12K (26#) for Kettlebell swings. Those stinking things may look easy but I will tell you that they. are. not. During that last round of them I wanted to say many bad words and was a little afraid that I might lose my grip on this weight and it would go sailing over my head and toward 15 more people all kajillion pounds of it!
3 rounds of craziness for 4 minutes and 37 seconds. I lifted myself up on the ring rows 18 times, deadlifted 95# 24 times, and I swung that 26# kettle bell between my knees and over my head 30 times (give or take one or two, I lost count once) By the way, it did suck, but I did it and am proud of myself and both of my girls for completing it!!
Some may ask, is that it? Only 4 minutes and 37 seconds for your workout?? I invite you to come hang out one morning, it is really too hard to explain what all we actually do in our full hour together, but know that the 4 min and 37 seconds just a small part of it :)
Today's WOD
Level Two
Skill
A1. Strict CTB Chin-ups 5-3-AMRAP Rest :60 (I did Ring Rows, tight and nice)
A2. Hang Snatch x2-3×5 @ RPE 8-9 Rest :60 (I used 35# if I remember correctly)
A3. Front Rack Reverse Lunges x5/legx3 @ Snatch Weight Rest :60 (still not using a bar, but stabilizing myself and getting all the way to my knee on the lunge)
*post pull-up reps and weight to comments
WOD
3 Rounds
6 CTB Pull-ups (Vets may scale up to Muscle-ups M:4, W:2 )
8 TnG Deadlifts @ 55-60%
10 KB Swings (24K, 16K)
*Rx, Time, and DL weight recorded
After a skill session that felt like a full on workout, especially since I did the snatches out of order and ended up doing 4 rounds of them instead of 3, we dove head into the WOD. Before I started I said "this is going to suck"...
I did ring rows, made sure I was leaning far back, keeping tight, lowering slowly so I could get my full range of motion for each one.
95# for touch and go deadlifts
12K (26#) for Kettlebell swings. Those stinking things may look easy but I will tell you that they. are. not. During that last round of them I wanted to say many bad words and was a little afraid that I might lose my grip on this weight and it would go sailing over my head and toward 15 more people all kajillion pounds of it!
3 rounds of craziness for 4 minutes and 37 seconds. I lifted myself up on the ring rows 18 times, deadlifted 95# 24 times, and I swung that 26# kettle bell between my knees and over my head 30 times (give or take one or two, I lost count once) By the way, it did suck, but I did it and am proud of myself and both of my girls for completing it!!
Some may ask, is that it? Only 4 minutes and 37 seconds for your workout?? I invite you to come hang out one morning, it is really too hard to explain what all we actually do in our full hour together, but know that the 4 min and 37 seconds just a small part of it :)
Monday, January 23, 2012
Monday..geez
I got up this morning, went through my morning routine, which includes checking on the WOD, and almost crawled back into bed. OMG this will be a rough one. However, when you are on a journey like this you get a lot of sayings stuck in your head...one of them is, "If your workout doesn't scare you, you need to get a new workout" Well, this one scared the hell out of me.
Monday's WOD
Level Two
Skill
A1. HSPU xAMRAP (-2) x3 Rest :45
A2. Kip Toes to Bar xAMRAP (-2) x3 Rest :45
*Scale to a version you can complete at least 3 reps per round
WOD
15 Clean to Thruster 50-60% of C&J Max
800M Run
5:00 Active Rest
30 contacts of Jump Rope Singles
30 contacts of Jump Rope Ski Jumps
30 contacts of Jump Rope Double Unders
15 Clean to Thruster @ 50-60% of C&J Max
800 M Run
*Post final time and clean to thruster weight
For the skill session I did pike handstand pushups and did 5 each round. Then I did knees to waist/chest and did 3 each round.
I knew I would not be able to run 800m so I was ready to row my arms off, but the level 1 class was also rowing so I did the airdyne bike for my run.
I used 35# for my clean to thrusters and only stopped once each 15. I don't jump rope yet because getting high enough to get the rope under my feet consistently hurts my knee, I just jumped in place for all of the singles, side to side for the ski jumps and then in place again double for the double unders. I really hate it when I have to jump and everything else keeps jumping on my body.
OMG, that 1000m row. I had to wait a few minutes to get started because the rowers were full, and then after 250m I was ready to quit. This is the part I love about CrossFit. Everyone started cheering me on and encouraging me, I heard Boone say "pull back a little farther and get everything out of each pull" that was great, just do it and keep doing it, there was counting, "keep it up", "halfway there", "300 more, 200 more, 100 more, 50, 25, 2 more good pulls" I was done and I am so thankful for every word spoken! We haven't rowed that much in quite some time and I took everything I had left in me to get it done. Final time for WOD: 22:23 I finished and that is what matters!
Monday's WOD
Level Two
Skill
A1. HSPU xAMRAP (-2) x3 Rest :45
A2. Kip Toes to Bar xAMRAP (-2) x3 Rest :45
*Scale to a version you can complete at least 3 reps per round
WOD
15 Clean to Thruster 50-60% of C&J Max
800M Run
5:00 Active Rest
30 contacts of Jump Rope Singles
30 contacts of Jump Rope Ski Jumps
30 contacts of Jump Rope Double Unders
15 Clean to Thruster @ 50-60% of C&J Max
800 M Run
*Post final time and clean to thruster weight
For the skill session I did pike handstand pushups and did 5 each round. Then I did knees to waist/chest and did 3 each round.
I knew I would not be able to run 800m so I was ready to row my arms off, but the level 1 class was also rowing so I did the airdyne bike for my run.
I used 35# for my clean to thrusters and only stopped once each 15. I don't jump rope yet because getting high enough to get the rope under my feet consistently hurts my knee, I just jumped in place for all of the singles, side to side for the ski jumps and then in place again double for the double unders. I really hate it when I have to jump and everything else keeps jumping on my body.
OMG, that 1000m row. I had to wait a few minutes to get started because the rowers were full, and then after 250m I was ready to quit. This is the part I love about CrossFit. Everyone started cheering me on and encouraging me, I heard Boone say "pull back a little farther and get everything out of each pull" that was great, just do it and keep doing it, there was counting, "keep it up", "halfway there", "300 more, 200 more, 100 more, 50, 25, 2 more good pulls" I was done and I am so thankful for every word spoken! We haven't rowed that much in quite some time and I took everything I had left in me to get it done. Final time for WOD: 22:23 I finished and that is what matters!
Thursday's Strength Day
I forgot to blog about Thursday so today we get two entries!
Thursday's WOD
Level Two
Strength Session
A. Front Squats x2-3×5 RPE 8-9 Rest 3:00
B1. RDLs x4-6/Leg x3 @ 3111 Rest :45
B2. L-Sit x:30-:45 x3 Rest :30
B3. KB Cross Chops x15-20/side x3 Rest :30
I really love strength days because every week I get stronger. I partnered with Caitlyn and Sarah. I love all of my CFA girls but have a special bond with Caitlyn because she has been with me since the beginning. We lift at about the same weight so we are constantly pushing each other. We started out at 65#, increased to 70# where Sarah stayed and did great! After that we went up in 5# increments and at 85# I looked at Caitlyn and at the weights and started to say "let's do 100#", at the same time she said "you wanna do 100#?" We loaded the bar and off we went! We both got 3 reps and it felt great!!
After we were done Sarah wanted to try a 100# backsquat and she did one easy. Her next backsquat session will start at 100#!
RDL's were at 100# and felt loaded in the hammies like they were supposed to.
I am not at an L-sit yet, so I did hollow holds and did 2 of them for 30 sec! I have come so far on those :)
KB cross chops, we have been talking about those for three weeks, so I won't bore you. 12K (26lbs) still, hard, but good.
I left the gym feeling accomplished. 100# backsquat, heck ya baby!!
Thursday's WOD
Level Two
Strength Session
A. Front Squats x2-3×5 RPE 8-9 Rest 3:00
B1. RDLs x4-6/Leg x3 @ 3111 Rest :45
B2. L-Sit x:30-:45 x3 Rest :30
B3. KB Cross Chops x15-20/side x3 Rest :30
I really love strength days because every week I get stronger. I partnered with Caitlyn and Sarah. I love all of my CFA girls but have a special bond with Caitlyn because she has been with me since the beginning. We lift at about the same weight so we are constantly pushing each other. We started out at 65#, increased to 70# where Sarah stayed and did great! After that we went up in 5# increments and at 85# I looked at Caitlyn and at the weights and started to say "let's do 100#", at the same time she said "you wanna do 100#?" We loaded the bar and off we went! We both got 3 reps and it felt great!!
After we were done Sarah wanted to try a 100# backsquat and she did one easy. Her next backsquat session will start at 100#!
RDL's were at 100# and felt loaded in the hammies like they were supposed to.
I am not at an L-sit yet, so I did hollow holds and did 2 of them for 30 sec! I have come so far on those :)
KB cross chops, we have been talking about those for three weeks, so I won't bore you. 12K (26lbs) still, hard, but good.
I left the gym feeling accomplished. 100# backsquat, heck ya baby!!
Tuesday, January 17, 2012
Tired of the pain
First of all my IT band stretch from last week is all better! Foam rolling is awesome and stretching is...well it just is :)
I forgot to check in on Thursday so here it is:
Thursday's WOD
Level Two
Strength/Make Up Day
A1. Front Squats x4x5 RPE 8-9 Rest :60
A2. Horizontal Ring Rows x12-15×3 Rest :90
B1. RDLs x6-8×3 @ 3111 Rest :45
B2. Push-up x10-12×3 Rest :45
C1. DB Ext. Rot. x12-15/arm @3010 x2 Rest :30
C2. Hollow Rocks x10-12×2 Rest :30
C3. KB Cross Chops x15-20/side x2 Rest :30
All of this felt good! We haven't done front squats in a while and I did 75#.
RDL's I used 75#
DB external rot. I used 10#
and KB cross chops 12K or 26#
I love strength day! Have I said that before?? I am sure that I have and will continue to do so :)
Monday we had a fitful night of sleep so we did not make it to class. When I did get up and read the WOD, I was sad, it looked like a good challenge and I am ready for those right now!!
Monday WOD
Level Two
Skill Session
A1. HSPU xAMRAP (-3) x5 Rest :45
A2. Kip Toes to Bar xAMRAP (-3) x5 Rest :45
A3. Hang Snatch x3x5 @ RPE 7 x 5 Rest :45
*Scale to a version you can complete at least 3 reps per round
WOD
3 Rounds
400m Run
15 Unbroken Thrusters (95 lbs, 65 lb)
20 Double Unders
*Total Time, Rx or Thruster Scaling weight recorded
Oh well, I will catch it next time it comes around!
Today, Haley and I were back in the gym. Sarah stayed home fighting allergies.
I started today with my knee bothering me before I left the house. I am about tired of this and have now made an appointment to have it looked at again on Tuesday.
I had to modify some of my warm up, and workout.
Tuesday WOD
Level Two
Skill
A1. Strict CTB Chin-ups 3-3-AMRAP (- 1) rest :90
A2. Broad Jumps x4x3 rest :90
A3. Front Rack Reverse Lunges x5/legx3 @ RPE 7 rest :90
*Post Final weight and reps for Chins, and Lunges to comments
WOD
4 Rounds
6 CTB Kip Pull-ups
9 TnG Deadlifts @ 50-55%
*Time, DL weight recorded, Rx = CTB Pull-up
I did ring rows instead of chinups, RDL's with 37# instead of broad jumps, and standing reverse lunges instead of front rack reverse lunges.
Then I did ring rows again for pull ups, and 65# for touch and go deadlifts. I should have gone more on my deadlifts but was a little intimidated by the amount of reps. I started with 87# and took the 5K's off.
I finished at 4:05.
To be honest, today I am annoyed with my body. My shoulder has had a catch in it for months, I have seen Dr. Jones, my Airrosti dr for it, and it is still there. It did get better, but still is a little bothersome in the mornings. I have a muscle spasm in my back that flares up all the time. It hurts, is a pain, and I just want to hit people when it is there (which lately is just about constant). I have also seen Dr. Jones for this and it helped for a while, but is back. And this stupid knee...2 years ago my orthopedist said that I have a bone spur that is chewing the meniscus. Sounds lovely. He gave me a shot and sent me on my way. I have had no relief from it and I am just ready to cut it off sometimes. (of course I know I cannot do that!)I have made an appointment for next Tuesday with my orthopedist again. I asked the lady on the phone to make sure he knows what CrossFit is, and she said "I will! I do CrossFit and I LOVE it!" Hopefully I will get some answers and not have surgery. If I do, I am prepared to have it on Thursday and be back in the gym on Monday working on upper body stuff. I can't stop, I really do love it :)
On a positive note, this weekend I cleaned out my closet and drawers, I have two bags of clothes that no longer fit. I am really excited about that!!! I also got a great email from a friend that thanked me for being open and honest on this blog. At times I feel a like I whine and complain on here, but I have decided that if that is what I feel like, I am not going to hide it. I want everyone to know that it is not all days of greatness, but when it is, I will let that hang out too!
Next Saturday, January 28th, we start the Circle of Awesomeness challenge. I can't wait to see what those 6 weeks bring to my life. I am in this for the long haul, sore, tired body and all :)
I forgot to check in on Thursday so here it is:
Thursday's WOD
Level Two
Strength/Make Up Day
A1. Front Squats x4x5 RPE 8-9 Rest :60
A2. Horizontal Ring Rows x12-15×3 Rest :90
B1. RDLs x6-8×3 @ 3111 Rest :45
B2. Push-up x10-12×3 Rest :45
C1. DB Ext. Rot. x12-15/arm @3010 x2 Rest :30
C2. Hollow Rocks x10-12×2 Rest :30
C3. KB Cross Chops x15-20/side x2 Rest :30
All of this felt good! We haven't done front squats in a while and I did 75#.
RDL's I used 75#
DB external rot. I used 10#
and KB cross chops 12K or 26#
I love strength day! Have I said that before?? I am sure that I have and will continue to do so :)
Monday we had a fitful night of sleep so we did not make it to class. When I did get up and read the WOD, I was sad, it looked like a good challenge and I am ready for those right now!!
Monday WOD
Level Two
Skill Session
A1. HSPU xAMRAP (-3) x5 Rest :45
A2. Kip Toes to Bar xAMRAP (-3) x5 Rest :45
A3. Hang Snatch x3x5 @ RPE 7 x 5 Rest :45
*Scale to a version you can complete at least 3 reps per round
WOD
3 Rounds
400m Run
15 Unbroken Thrusters (95 lbs, 65 lb)
20 Double Unders
*Total Time, Rx or Thruster Scaling weight recorded
Oh well, I will catch it next time it comes around!
Today, Haley and I were back in the gym. Sarah stayed home fighting allergies.
I started today with my knee bothering me before I left the house. I am about tired of this and have now made an appointment to have it looked at again on Tuesday.
I had to modify some of my warm up, and workout.
Tuesday WOD
Level Two
Skill
A1. Strict CTB Chin-ups 3-3-AMRAP (- 1) rest :90
A2. Broad Jumps x4x3 rest :90
A3. Front Rack Reverse Lunges x5/legx3 @ RPE 7 rest :90
*Post Final weight and reps for Chins, and Lunges to comments
WOD
4 Rounds
6 CTB Kip Pull-ups
9 TnG Deadlifts @ 50-55%
*Time, DL weight recorded, Rx = CTB Pull-up
I did ring rows instead of chinups, RDL's with 37# instead of broad jumps, and standing reverse lunges instead of front rack reverse lunges.
Then I did ring rows again for pull ups, and 65# for touch and go deadlifts. I should have gone more on my deadlifts but was a little intimidated by the amount of reps. I started with 87# and took the 5K's off.
I finished at 4:05.
To be honest, today I am annoyed with my body. My shoulder has had a catch in it for months, I have seen Dr. Jones, my Airrosti dr for it, and it is still there. It did get better, but still is a little bothersome in the mornings. I have a muscle spasm in my back that flares up all the time. It hurts, is a pain, and I just want to hit people when it is there (which lately is just about constant). I have also seen Dr. Jones for this and it helped for a while, but is back. And this stupid knee...2 years ago my orthopedist said that I have a bone spur that is chewing the meniscus. Sounds lovely. He gave me a shot and sent me on my way. I have had no relief from it and I am just ready to cut it off sometimes. (of course I know I cannot do that!)I have made an appointment for next Tuesday with my orthopedist again. I asked the lady on the phone to make sure he knows what CrossFit is, and she said "I will! I do CrossFit and I LOVE it!" Hopefully I will get some answers and not have surgery. If I do, I am prepared to have it on Thursday and be back in the gym on Monday working on upper body stuff. I can't stop, I really do love it :)
On a positive note, this weekend I cleaned out my closet and drawers, I have two bags of clothes that no longer fit. I am really excited about that!!! I also got a great email from a friend that thanked me for being open and honest on this blog. At times I feel a like I whine and complain on here, but I have decided that if that is what I feel like, I am not going to hide it. I want everyone to know that it is not all days of greatness, but when it is, I will let that hang out too!
Next Saturday, January 28th, we start the Circle of Awesomeness challenge. I can't wait to see what those 6 weeks bring to my life. I am in this for the long haul, sore, tired body and all :)
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