Dear Diary,
Sorry it's been so long. Sh*t happened.

"Barbara"
5 rounds for time w/ 3 mins rest between sets

20 1-legged jumping pullups
30 push ups
40 sit ups
50 squats

4:42/5:25/6:44/6:40/6:30

These times are awful, but who cares? I got off my ass today. I did Barbara for the first time and almost met pukie b/c this was my first wod in many weeks.
Good news: I can do squats now. I have enough range of motion with the aircast. This also means I can do KBS's. This makes me happy. Surely there are other things?

Warmup

15-second Samson Stretch
10 Sit-ups
10 Bend and Reach
10 Pushups
3 Rounds

practiced KTE's

Scaled travel WOD:
5x:
10 one-legged jumping pull-ups (strung first 4 kips together)
20 pushups
30 situps

13:01

Warmup:
"100 pushups" workout rx today:
8
8
10
7
max- 12

practiced kipping. Achieved first Kipping pullup!!!

dumbell practice:
2x
thrusters L and R separately #15- 30 reps
bicep curls (I know, but I'm injured!!) #15- 15 reps
tricep extensions (both arms together)- 20# - 40 reps
shoulder press- 15#- 10 reps
lateral raise- 15#- 15 reps


Personally made-up WOD:

30 KBS 30#
10 pushups
30 situps
10 pushups
30 situps
10 pushups
30 KBS

This is my first workout since I broke my foot. I realize I could've made this WOD harder, but I was quite winded after the dumbell practice. I also have a tough time deciding how to do workouts without utilizing my lower body.
I haven't done much with my weights since I bought them, but now I have so much more knowledge as to what to do with them after learning at the brickhouse and reading the CrossFit journal. I am certainly feeling the harshness of working out without the dynamic of the brickhouse. I'm so very competitive, and keeping my eye on everyone else makes me push myself that much harder. I am not good managing my own workouts. I let myself slide. I'm sure I'm not alone in this. I miss my CrossFit house!!!!!!!!!!!!!

ps. is anyone good with writing on casts? It'd prob need to be with whiteout since it's a black cast. i would like to have - CrossFit Free Issue -inscribed. 8)

My foot is broken. Going to an orthopedic surgeon today to determine if a cast or surgically placed pin is needed. So, no CF workouts for at least a week. Since I will not be able to return to the gym for a couple months, I will plan to do some bodyweight exercises/WOD's at home once the swelling is down and I can apply the tiniest bit of pressure to my foot.

Note: be careful on those plyo-boxes. Unbeknownst to you, they can move forward/backward when doing jumping pull-ups! On the flipside, there will be no more jumping pull-ups for this girl as I will be kipping like a mother by then!
And, a big thank you to Maribel, Chris, Big Papa and Isaac for being so attentive to me when it happened. Meant a lot.

Laid up with a frozen foot.

I just want to note that I got a check-in call from Chris today. I don't imagine many gym owners call and check on their members. That was a nice and thoughtful thing.

Shit, shit, shit, shit!
My first injury occurred today at the brickhouse. I was very excited to do 'Candy' and was busting thru the first 20 jumping pull-ups when I missed the box and came down hard. Injured my foot. It's not pretty. Dammit!
I really hope I can do the challenge on Saturday.

Before the mishap:

Warmup:
800m jog
Max box jumps in 2 mins: 28
Max abmat situps in 2 mins: 59

4/5- Rest

Warmup
650m run
3x:
10 squats
10 dislocates

WOD:

1 rep max:
Back squat- 135#
Press- 65# (ties others on the whiteboard)
Deadlift- 175# (whiteboard)

CFT = 375 (whiteboard)

I thought I was stronger than this, but I am happy to see that 3 of my scores put me on the whiteboard. I have never done a deadlift before today, so cool!

Had planned on the 1:00 today, but my knees and hands are shot. Rest day.

Warmup:

5 min Jump Rope
25 dislocates

2x:
20 Good Mornings 45#
20 PVC Sit-Up
Pistols - help with partner..5 per leg (thank god for the partner from whom I was eliciting much assistance)

Snatch balance practice
3x25#
5x45#
5x65#

110 pushups: 10 pushups every minute for 11 mins while 1st heat did Fran.

WOD
"Fran"
21 - 15 - 9
thrusters #45
Pull Ups (jumping- 42/30/18)

6:18

I had my bar loaded and ready to do Fran with Rx. However, after 110 pushups I promptly lowered the weight down to 45. I would've kept the weight had I been in the first heat. Damn. And, I can't wait until I can do a proper, unassisted pull-up. I will celebrate.

Rest day, except for kipping practice. Bought the over door pull-up bar and didn't think it would be able to withstand kips, but it does! Very excited. Now I can practice kips, KTE's etc..

Warm up
3x:
5 KBS w/ 30#
20 sit-ups

KTEs in 1 min: 15 (3 all the way, the rest about 5" from elbows)
max KBS in 1 min w/ 30#db: 31 (completed 42)

row clinic

WOD
Partnered with Chris.

6x 500m row
50 wall balls 8#
4x 500m row
30 wall balls 8#
2x 500m row
20 wall balls 8#

Time: 36:32"

10 pull-ups w/ purple band for practice

Glad we rowed today. I haven't rowed since I did baseline and want to get some good practice in before the challenge prelims.

Warmup:
1000m run

Travel WOD:
AMRAP 20 mins
5 push-ups
10 sit-ups
15 squats

23 rounds

Work and rest
Beginning 5 WOD's this week since I'm recovering faster.

Worked only

Warmup:
jumprope
800m run

1 min max hollow rocks - 30
tabata sit-ups (20 sec, 10 sec rest x 10)
medicine ball cleans

WOD - 22:08
3x
21 squat cleans - 55 lbs (Rx-10)
12 burpees
400m run

This one got me. I wasn't sure I was gonna finish the last few squat cleans, but I did somehow. Felt really good about the workout and ok about my time. I was so winded after the squat cleans and burpees that I had to walk a bit of the run. Burpees are getting a bit better in correlation with my pull-ups and push-ups. Imagine that.


3/26:
4 hours of snowboarding... and I gotta say that I can tell that my crossfit workouts have helped me tremendously on the mountain! I am so much stronger in the legs, butt and abs which gives me better control of the board. Faster faster!!!