I should have listened to my body

Hang power snatch 3-3-3-3-3 reps

I awoke feeling tight in my upper body, but not sore. I felt doing HPS wasn't going to be a big deal. I looked up my 1RM and saw that it was 50#s. Came in, did the Burgener Warm-up and started to feel really sore in the shoulders. I attempted 40#s as my first set and I couldn't get under the bar and lock out my arms. They felt like jello; I was pretty much just pressing the bar to complete the movement. 

I decided to go down in weight and stay there and work on my technique. Well by my 3rd set at 35#s, I could barely jump/shrug the weight. I was just "gassed." My arms would not work. I got on the rings and did several skin the cats to get my shoulders warmer. I went to pick up the bar and I had no strength in my left. 

My entire upper body went to jello. 

Another downer to the day is that my hands are completely raw and very sensitive to the touch. Holding my steering wheeling while driving is painful. This makes me upset cause I purposefully took tomorrow night off to attend the Oly Lifting Class at 6:30pm. I should have taken the day off, let my body and hands heal so that I can do my best on technique tomorrow without being hindered. 

I came home today from the box, feeling very sleepy, which is a sign to me that I need sleep/rest to heal. I got 8 hours last night, too. 

Oy. I do too much too soon, too fast. Here are the consequences and now I'm being a whiney little bitch about it. Ugh. 

It's 2fer Sunday!

21-15-9 reps of:

95 pound Sumo deadlift high pull (I did 55#)

95 pound Overhead Squat (I did 45#)

This workout kicked my butt. And it was the Sumo deadlift High-pull, not the overhead squats, that I had difficulty with. I felt like I couldn't control the the bar on the way down, so I had to "reset" every rep; I couldn't get into a rhythm. And the bar felt heavy :(

For the squats, I broke them up in to sets of 7 for the round of 21 and 15. For the last 9, I did 6, dropped the bar, then did the last 3. I felt really good and solid in my squat. I was very mindful to get low enough. I probably had more inside of me after I called time, EXCEPT for my weak-ass wrists. I taped them up but they still were about to give under the of 45#s. 

So, feeling I still had some fuel in my tank (a sign that I didn't ramp up the intensity like I could have) I decided to do today's WOD

As many rounds as possible in 20 minutes of:

4 Deadlifts (135/95) I used 55#s

3 Hang power cleans

2 Front squats

1 Shoulder-to-overhead

Your score is the total number of reps, each round has 10 reps.  Example: if you do 5 full rounds plus 4 deads and 2 hang power cleans your score would be 56 total reps.

OMG this was brutal. Really. So much so that I tapped out at 15 mins, and collapsed on the floor completely obliterated. At Diso's urging I did one more round to get my at 16. So that means I did 1 round a minute on average. I know that at 4:37 I had completed 6 rounds, so I definitely went hard out of the gate. The hang cleans were yucky towards the end. The front squat was bad every round. I'm not sure what it is that coming out of the cleans that your thighs are sooooooo jacked that I couldn't fire out of the bottom. It definitely was a struggle (and right now my quads are cramping---- oh shit!!!!) ahhhhhhhhhhhhhhhhhhhhhhhhhhhh.  fuck fuck fuk fuk.

I just realized that I did a lot of squats today: SDLHP, OH, Front... Ugh. My thighs hate me. 

Then the dessert in this quadruplet is the shoulder to overhead; it was very difficult. Every time I push jerked the bar up, I didn't think I would stick it cause I was sooooo gassed. So it was my hands/wrists were what killing me; makes sense right since my wrists were killing the previous WOD. I know I was getting sloppy and tired in my last few rounds with the hang cleans and the bar was landing on my hands and not my shoulders, so wrists were absorbing a lot of energy. When I would push jerk the bar overhead, my wrists would not support the weight anymore--- and that's why I tapped out. I did burp throughout the WOD- sure sign of my intensity :)

Soon thereafter my abs started to ache and feel sore. Which confounded me being that we didn't do any ab specific movement... Drives home the fact of how much your core is completely engaged. Abs still aching now. 

Now I'm at home, cramping quads, achy abs, posterior chain feelin' it, as well. Starving, but lazy. God, I need a male house bitch. Lol. 

Off the (posterior) Chain!

Back squat 3-3-3-3-3 reps

I'm happy with my numbers today. I wasn't but 3 months ago that 115 was a 1RM PR. Granted, Zeb did say that I could have gone a little bit lower on my last 2 reps at that weight, but I was pretty tired and was "scared" to go any lower. 

I don't think I've ever done a 3R x5 sequence so this would definitely be a baseline for me. 

I still <3 back squats. 

Zombie-light!

Deadlift 3-3-3-3-3 reps

I felt I had good form on all of my successful attempts. I controlled the bar on the descent. On the fifth set, I attempted 170 and I could not get the bar off the ground. I was completely gassed. I still feel good about the work I did. 

I just want to say that my body is complete destroyed from the last 2 days of WODs. My quads and glutes are wrecked from the overhead walking lunge and the squats from yesterday; my shoulders, pecs and tris are obliterated from Cindy. Every movement from bending over, to sitting up is a painful sore... Don't get me wrong, ITS THE GOOD HURT. 

When I saw the optional WOD of 100 abmat situps for time, I wanted in. I wanted to round out my soreness by destroying my abs. 

I didn't have a marker to compare to, so I didn't really have a goal in mind, but when heard that at the minute mark that I was already more than half way done near 60, I thought that 3 mins would be a good goal. Well the last 40 sit ups I hit a wall and felt slow as molasses. When Lara called time I was at 85, which meant it took over 30 seconds to finish 15 sit ups. Kinda sad :/

Hopefully tomorrow I'll be outrageously sore in the mid-section. Then I'll be completely achy over my entire body. Lol. 

Go to Littlest Giant to see what I did after class. 

Cindy

"Cindy"

Complete as many rounds in 20 minutes as you can of:

5 Pull-ups

10 Push-ups

15 Squats

The last time I did Cindy was over a year ago, about a couple of weeks out of On-Ramp. Here are my results from that time. I did my pull ups with a very thick band. This time around I was doing the unassisted kipping pull up. I still can't say that I did Cindy RX'd because I did the push ups on my knees. I like Cindy. I definitely did not feel "gassed" in the lungs at the end of the 20 mins. It was my shitty dead arms that were screaming.  The push ups were horrible. I need to work on my push ups. I think I'll do 20 push ups as part of my warm up from this point forth and hopefully get stronger and work on my form. My elbows definitely bow out when I start to tired, like in this high rep  WOD. I did sloppy on my squats during the last few rounds, but Diso said I was getting below parallel. Meh. 

Tomorrow= deadlifts. Yay! Then I teach my first CF class at the park. 

Warm up

DROM

Squat Clinic

WOD

Cool Down

This video gets me so stoked!

I wish I had the embed code :(

http://media.crossfit.com/cf-video/Games2010_RecapPromoSD.mov

I take back all those words...

Five rounds for time of:

45 pound barbell Overhead walking lunges, 50 feet

21 burpees

Let trailing knee gently kiss the ground on each lunge.

12 days have past since I did my last WOD. Almost 2 weeks. Yikes. I don't like that. This WOD was definitely an interesting one to come back to. I did this couplet in June of 2010.  I remember it very well because I had injured my shoulder doing burpees. Myself, Diso and Zeb were confounded about it. It was when I was doing the push up portion that I felt a jolt of electricity in my left shoulder. 

So today, instead of using a 10# plate overhead, I carried a 25# barbell. The lunges got tough the last 10 meters of every round. It was my legs going dead; I felt really strong with the barbell over head, my shoulders really locked out--- my core felt solid. I giggle reading my comment that my abs were already sore so soon after doing an overhead lunges at 15#s. I'm happy to see improvement in my scaling "up."

The burpees were wretched. I literally burped everytime I threw my body to the ground. I felt sick and nauseous well into round 2. After I called time, I collapsed on my back and felt all my blood rush back into y head. I sat up and felt a terrible headache come on. First thing I thought of was my food intake in the past 2 weeks since getting off my cleanse; I've been eating like shit. Poop, if I hadn't eaten that flakey french toast and tater tots for breakfast.... yea, not even a like of protein in that meal... maybe I wouldn't be feeling like death right now. 

Tomorrow is a new day, new WOD.  

"murder you in your sleep"

For time:

100 Burpee pull ups, ya I did 50

This is my first WOD since my hip/back injury. I loved it. I missed "killing" myself. Not sure if I would be able to make it to 100. My last 10 of the 50 were slow, just cause my arms were giving out on the pull up. Every time I threw myself on the ground, I had a pukie burp... that's why they call them burpees. It's been about 12 hours since I did the WOD and my upper body is screamingly sore. It feels good to be back. 

Maybe 150 wall balls today. Lol. 

Encima de la Cabeza

Overhead Squat 1-1-1-1-1-1-1 reps

5 reps:

PVC Pipe-Weighted PVC Pipe-15#-20#-35#

1 rep:

40#s

I arrived at the box at 4:45pm and immediately got down to hip/glute mobility wods. After 30 mins of stretching and massaging my left nalga, I decided to do some OH squats. I started with the pvc pipe, 5 reps felt great. Onto the weighted pvc; that felt great as well. With the blessing of G, I went onto do 5 reps with the 15# bar. My hip felt all nice and "greased" up. I did notice that my shoulders and back did feel tight, but not a big deal since the weight was so light. Onto 20#s, and it still wasn't a challenge. My confidence was raised. 

At 35#s, I definitely started to feel a tingling in my back, but I immediately thought it had to do with my mid-section not being stable. The last 2 reps I took a large breath in and really "braced" myself, and those reps definitely felt more solid, with no tweaky feeling in the back. 

At 40#s, I jerked the weight overhead and the bar felt really heavy for some reason. I took a deep breath and slowly lowered; I dont think I got low enough cause I didn't feel that solid at the bottom so I came up prematurely. I dumped the bar. I picked it up to clean and rack it AND that when I felt it: the little shock of electricity that shot from the bottom of my tail bone and up my back. It small shock, but a shock none-the-less. 

So, my body said, NO, I'm not ready. I put away my weights and bar and went back to the foam roller. In the short amount of time of doing the low weighted OH squats, my back managed to completely tighten and knot up. It was as if the first 30 minutes I spend doing myofascial release didn't happen. It was painful to roll out. 

I didn't have time to ice at that point, but I do plan to ice my hip/glute/back when I get home tonight and  soak in epsom salts. I can't wait!

I don't think you're ready for this jelly

I went into the box to just do a combination of Mobility WODs. I rolled and pulled and pushed and contracted and flexed my hip/glute until it was hot and pliable. I got blood to the area to hopefully expedite healing. My left butt check is bruised and tender this morning from all the myofascial release.

I will probably continue to do more MobWODs for the rest of the week, then back into to WODs at low intensity/weight at first.

Heal. Heal. Heal. Heal.