Didn't make it back in the gym as planned for the rest of the week, but still some good feelings/vibes from Tuesday's workout. Haha, for the first time in a LONG time, something other than my lower back was sore. Yeah, I was pumped.

Measly 2.5 mile run on Wednesday made me feel like my fitness had gone to shit. Spirit was willing, body apparently was not.

Knew that FGB wasn't going to work out too well for me, so I did back squats today. Probably did too many reps for my own good, as it's a little uncomfortable sitting.

Reps:
5@45#
5@65#
5@75#
5@80#
--rest--
3@85#
3@90#
3@95#
3@100#

I miss Olympic lifting :(

Will spend the next couple of days off and trying to keep things moving

why hello WOD log....it's been awhile hasn't it?

Saw what was on the menu for today's workout and decided to head in seeing how a) HSPUs are in my wheelhouse and b) I could participate without significant modification

Pre warm up: Foam roller, cobras, lower back activation drills

Warm up:
500m row
4 rounds
5 pull ups (still got these! thank god my nightmare wasn't real...even got around to butterflying the last two rounds)
10 hollow rocks
15 air squats

Skill: Handstand

Got a freestanding handstand today!! woo!! Wasn't for very long, but it's a hell of a lot longer than what I had done in the past

Next challenge - HSPUs on parallettes

WOD #1:
800m run
30 HSPUs
750m row

Time: 9:25 - Rx

WOD #2:
Double Tabata
DB Thrusters - scaled to measly 8# ones....mostly because I'm still afraid of picking something off the ground
Burpee pull ups - burpee -->step up to box --> pull up :D

Score: 5/2

Feeling pretty good and that's the truth. Being back in class has put a new energy in me, especially since I'm not struggling to sit here and type this at my desk post workout. It's possible that I will be back in again this week

So Happy to hear you want to be back and things are getting better! I hurt my back a while ago and was given the advise to not do GHD's ever again (by Dr. Dan). I can do them today, but I took a looong break from them.

Also you have the rest of your life to be amazing, you ARE amazing, and I know how hard it can be to show up to the gym and not be able to do more than half the stuff on the bored. Hang in there, the best is yet to come! Good job on shutting it down half way thorough that's hard to do.

Miss you!

03/14 - LLF

I'M BACK! I'M BACK! I'M BACK!

First class in 6 weeks, and I couldn't be more happy!

No olympic lifting for me just yet, so I modified the strength/WOD today.

3 rounds:
50 DUs - subbed this out for one round of 50 DUs and then the rest of the rounds were singles
10 Wall Balls - subbed this out for air squats
10 GHD Sit Ups - subbed this out for ab mat sit ups

I probably shouldn't have done the 50 DUs. I forgot how high impact those are, so my back was starting to bark after the first round.

Strength:
Strict Press - 3x5

5 @ 55#
5 @ 65#
5 @ 75#

WOD:
Double Tabata
KB swings w/ 0.5 pd
T2B

8/6

Given that my back was sore after the double unders, the KB swings were a little more painful than expected. Had to call it quits after 6 rounds, and mainly did cobras the rest of the way. Not the greatest feeling after doing this, and to be honest, I was a little dejected that I didn't feel amazing after my first WOD back. That being said, I'll keep resting it and working on my rehab until then. Thanks for all the happy thoughts and wishes everyone

I've been exercising (just not CrossFitting) over the last couple of weeks, but will be out another few weeks from the box until I can register a "0" on the pain test in the mornings/post-workouts (it's at a 1-2 right now).

Exercises have progressed as follows:

-Warm ups still consist of cobras/some cat cowls and have now included pigeon stretch and more foam rolling

-My treadmill runs started at 1.5 miles and reached 3 miles today (WOO! a big accomplishment since i HATE the treadmill, even when I'm healthy).

-Increasing from 3 rounds of Cindy to 5 rounds (strict pull ups, no kipping) and doing them unbroken. To make it interesting, I think I switched out the pull ups for T2B (kipped these) on a few workouts, and instead of 10 push ups/15 air squats, did 10 air squats/15 push ups to save my lower back. Push ups have been my lifesaver all along in this, and I've come to embrace them as exercises I like. Just waiting for the Open WOD that's an AMRAP of HSPUs

-Hollow holds for :30 seconds each, started out at 2 rounds, increased to 4 rounds

-Air squats to empty 45# barbell squats

-Weighted lunges started at 25# and increased to 35# dumbbells

Being that I'm not exercising at the same intensity I'm used to, I've focused my attention on finding healthy meals to make. I've officially conquered my fear of recipes and have turned out some incredible things I would have never guessed I'd be able to make. For more deets, see my Facebook page.

You win some and you lose some

02/22 - Day #5 of GBTN at 24 hour

3 rounds of Dr. Dan Recovery WOD

Status got elevated yesterday to start jogging on a treadmil: 1.25 mile on treadmill
10 minutes on elliptical, alternating directions

3 slow ass rounds of Cindy
5 pull ups
10 push ups
15 air squats

3x5 walking lunges w/ 25# dumbbells

A return to CF seems reachable within the next week or so...hopefully things continue to progress!

02/18 - Day #4 of GBTN @ 24 hour

3 rounds of Dr. Dan's Recovery WOD

30 minutes on the elliptical, switch directions every 5 minutes

3x10
Hand release push ups

5x5
Strict pull ups

5x5
Negative dips

Couple rounds of PT exercises

3 rounds of Recovery WOD stretching

Day #3 of GBTN @ 24 hour

Started physical therapy yesterday and got some good exercises! Turns out that I was diagnosed with having a bulged disk with a sprain/strain of the ligaments and muscles. The more interesting part of the assessment was that my right hip flexor, glute, and hamstring is weaker than my left side, which may be remnants from my old ACL injury on my right knee. In any case, the next focus will be to work on glute activation and working on activating some of the lower back muscles that have shut off due to the injury. I've been recovering really well from the injury, so hopefully my progress will continue!

5 rounds of Dr. Dan's Recovery WOD

30 minutes on the elliptical, switch directions every 5 minutes

3x10 of exercises given to me by the PT

Day #2 of GBTN @ 24 hr

Only had 30 minutes to work out, so no cardio...

the Dr. Dan "Rehab WOD":

3 rounds:
10x cobras
10x cat cowls
10x bird-dogs

3x10
Push ups on Bosu Ball - if I can't lift things, then I'm going to get a muscle up.

5x5
Strict pull ups

5x5
Negative dips

3 rounds:
10x cobras
10x cat cowls
10x bird-dogs

Day #1 of GBTN (getting back to normal) @ 24 hr

5 rounds
10 cobras
10 cat cowls
5R/5L Bird-Dogs w/ 10 second hold

30 minutes on elliptical/switch directions every 5 minutes

5 rounds
10 cobras
10 cat cowls
5R/5L Bird-Dogs

Just for shits & giggles: 3x3 negative dips

Not a lot of sweating involved in this, just glad I'm able to get up and move around!

I had been delaying posting this because seeing everyone's WODs and post-workout thoughts made me sad. That being said, I've accepted it and am back to posting in the capacity that I can post things. I went in for class on Thursday @ 7AM, saw deadlifts and was ready to conquer them. Unfortunately, my body wasn't ready for that and it resulted in me not doing the WOD after the heavy triples on Thursday, and an immediate trip to Dr. Dan. The result of this is that I re-injured the same disk in my lower back, and will not be able to lift heavy for another period of time. In thinking about all of this, I will probably not be able to participate in this year's Open. If I'm lucky, I'll be able to participate in the later workouts in March, and I'm OK with that. Until then, lots of rehabbing, icing, stretching, and probably more focus on body weight/metcon workouts. My timeline for running another half may have just gotten bumped up...maybe

2/1 - LLF

Warm up
2 rounds
One person rows 250m, other person does 5 abmat sit ups every 50m

Interesting warm up, but I liked it! Did the abmat sit ups with a PVC for the last round.

Skill: Kipping/Butterfly Pull ups

Wanted to save my hands for the Strength/WOD, so I dabbled around doing ~20 and then stopped.

Strength: Power Snatch - 5x5

5@55# (touch and go)
5@65# (touch and go)
5@75# (touch and go)
5@85# (touch and go (3), reset (2))
5@95# (all reset) PR!

This was awesome. So glad that I'm making some progress on this since I was stuck at around 85# for what felt like an eternity...

WOD: "Randy"
75 Power Snatch (75/55#)

Time: 6:34 Rx

Matty and I finished at EXACTLY the same time, but felt like I was trying to chase after him the ENTIRE time. AWESOME work dude! Great class today, this was brutal...Had to keep the proper form/technique and to make sure I don't f*ck up my back again, so I'm glad I was conscious of this throughout the workout. 75 of these bad boys is no joke.

1/31 - Endurance Day

Woke up late and missed the bus for the 7AM class today, so I decided to "treat" myself to an endurance-based morning instead.

~1 mile run (Taylor/Pacific <--> Polk/Pacific)
2x Broadway Stairs run
~1 mile run
2x Broadway Stairs run

Chaser: 20 burpees/50 hollow rocks

Finished the runs at around 28 minutes, and finished the hollow rocks/burpees combo just under 33 minutes.

Burner. My metcon needs improvement, but glad I did this today.

1/29 - LLF

Warm up:
3 rounds
15 goblet squats w/ 1pd
Run forward to parking sign/run backwards to entrance
10 burpees

Strength: Clean & Jerk
1-1-1-1-1

1 @ 85#
1 @ 105#
1 @ 115#
1 @ 125#
1 @ 130#
1 @ 135# (f)

Man. Those got heavy fast. Need to keep my confidence after cleaning it and before the jerk. Felt everything kind of dwindle after I stood up from the squat.

WOD:
AMRAP 10 minutes
30 Walking lunges w/ 25# OH
15 Ring dips (UNASSISTED!)

Rounds: 3

Got tired of the ring dips after the first round. Definitely feeling it today, but glad I went Rx on this. Great class with Lauren!

1/26 - LLF

Warm up:
3 Rounds
5 Deadhang Pull-ups
7 Ring Push-ups
10 Toes to Bar
15 Squats

Strength:
Seesaw Press
5x5 (each arm)

Follow each set with max ring push-ups.

#25 - 8 ring push-ups
#25 - 8 ring push-ups
#30 - 5 ring push-ups
#30 - 4 ring push-ups
#30 - 4 ring push-ups

WOD:
AMRAP 7 minutes
7 Push Press (95#/65)
7 KB Swings (1.5 pd/1pd)
MUST GET TO 10+ rounds!

Score: 10 + 1 (RX)

This was ridiculous. Forearms were toast after this and started to get a little light headed. Doesn't seem like anything that would kill you. Cranked out the first 5 rounds without stopping so that I could have a little bit of a breather towards the back end. Great class with Aaron today!