Wednesday, August 31, 2011

It's within my grasp

Five rounds for time of:

40 Double-unders

30 Step ups, 18.5"

20 Kettlebell swings, .5 pd

Warm Up:

Perform 5 sets of the following:

2 Back squats

1 Rope climb

Back squats should be heavy and rope climbs should be legless if possible.

The warm up was good. On my first rope climb I actually reached the top rafter--- My first time! I didn't look down cause then I'd freak the fuck out. The back squats were difficult. I did feel a pop in my left hip at 75#s, but no pain and I had good range of motion. 

The WOD was fun. I really really really should have done a 14" box. I think the reps plus the 18" irritated my hip. Not bad, but it definitely stressed it a bit. I went really light on the KBs. Even half pood was making my back feel tweaky. 

My DUs were pretty good. In round 2 I fucked up a lot. Round 1 I did 40 straight through. The other rounds I stopped only once. 

I'm moving. Signed the lease today. Gonna save about $500 a month. That's $6000 a year. I'll definitely have to adjust to having a roommate. But we're old now, I think we can just say what is expected of each other, and what we want. I think it's difficult for some to realize that when I'm at home, I'm pretty quiet... and I need that cause I'm soooo social, talky and outgoing in public. To counter that, I find that I really need the time in my home to not utter a word or have to listen to anyone; communication truly ceases with me. Like a decompression. 

I had a roommate over 10 years ago that I met when working as a server/hostess then cook, and she fell for the bubbly, social Lauren. We moved in together and she would talk my ear off and try to engage me, and all I wanted was some peace and quiet... I found myself in my room just to get away. Imagine not wanting to go into your own living room to avoid having to talk to someone? Or trying to time when the roommate is in her room so you can get a glass of water from the kitchen. Ugh. I don't think I would ever let it get to that point now. Plus Kaz and I are both super busy which will give time to "miss" each other. 

I'm sleeping in tomorrow. I need it. 

Tuesday, August 30, 2011


For time:

Run 1200 meters

90 Wall Ball shots, 6 pounds. (not full squat)

45 Chest to bar pull ups (strict with band)

I didn't stop once during my 1200m run. Yay for improved respiratory stamina. I did jog it at an easy pace. My 800m took me 5:30 which is in line with what I normally pace and my 400 too me 2:30, which is a bit faster than normal. 

I subbed out a full squat for just a slight dip, to simulate a push press-wall ball. My hip has been feeling good and I don't want to aggravate it. It was still tiring, with no squat. 

The C2B pull ups were a pain in my ass. Strict is tough. My arms were screaming. I actually did the last 15 with a kip. 

I really really really didn't want to WOD today, but I'm glad I did. When you think you don't/can't/want to WOD is probably a sure sign that you NEED to WOD. 

What a stressful day. Ugh. 

Monday, August 29, 2011

When I dip you dip we dip!

Three rounds for time of:

12 Muscle-ups

75 Squats 30 sit ups

Good news! I did my first unassisted ring dip on Friday night at CF LAX... then I did a few more. Now I have acquired the 2 skills/movements that are vital to acquiring a muscle-up: Strict Pull up and ring dips!!! Yay!

So when I saw this WOD, I immediately knew that I wanted to work on my the transition portion of the MU: the part where you transition from the pull up to the bottom position of a ring dip. I was seated on the floor, with a band under my butt, the rings were just above my head so I can false grip them... I would use all my strength to pull up then throw all my weight forward to get perpendicular with the rings and then finish with full extension of my arms. 12 x 3 rounds was grossly tiring. 

Afterwards my arms were just burning. 

So sleepy. Must sleep. 

Friday, August 26, 2011

Achilles is achillen me.

Three rounds for time:

Row 500 meters Run 400 Meters

Sumo-deadlift High Pull, 95/65 lbs, 1 pood 21 reps

15 Burpees Push Ups

Rest 3 minutes

Here is how the work was broken down: 

S- Start
F- Finish
The times on the right are the length of my 400m run. 

Sleepy. Legs sore. Hip feeling good, even with the high reps of Sumo DL. ART in the morning. Must sleep. Goo' night. 

Wednesday, August 24, 2011

No title

5-4-3-2-1- reps

Bench Press (no chains)

3 Attempts at Max Double Unders between rep rounds

Rest as needed, then perform


10 6 rounds for time of:

Sprint 100 meters

10 Pull-ups Ring Rows

Sprint 100 meters

10 Burpees Push Ups

Rest 30 seconds

What a great WOD. It was gasser for sure. I'm glad I scaled it. Not sure if my hip would have liked doing burpees, or kipping. 

I haven't sweat like that in awhile. I didn't get through the entire first part of the warm up. I only got to the set of 4. Didn't really do any DUs. 

Ya, my brain is kind of fried, so I don't have anything to say. 

Oh, my hip feels good. Last night I slept better than I have since the ART treatment started. Woke up my maybe a few times just to pop my hip, but no feeling of intense pressure consistently building in the area. 
As well, sitting for long periods is no longer uncomfortable, and walking feels okay. Rounding the back isn't painful anymore. 

I have therapy on Friday, which I'm not really looking forward to, but know that I have to suffer it if I want long term relief. 

Tuesday, August 23, 2011

I just want to feel better.

Shoulder Press 5-5-5-5-5

My left shoulder feels tweaky. Great! I my whole body is damaged. 

I vow to eat clean for the next 2 weeks. No alcohol, no dairy, more meat, more veggies; I'm going to keep rice. 

I've back to 100#s. I know it's all the drinking i've been doing to decompress from my stressful week. 

I'm on the wagon until the Lagunitas Skunk Train ride. I can't wait. I need to get the  hell out of Dodge anyway. 

I've been really good at staying calm. 

Jumping the gun

AMRAP 20 minutes of:

18 Dumbbell Thrusters (50#/35#) 10#

12 Toes to Bar  Knees to Elbows, strict

6 Triple unders or 18 Double Unders

I'm happy with my performance. What I'm not happy about is that I have incited and flare up of pain in my hip and back area. I'm mad at myself. I really didn't take the time to do my crossfit math. I thought, I'll do really light thrusters, cause 18 is not all that much. Well you multiply 18 by 7 rounds and you got over 120 thrusters. Aaaaaand, I had warmed up with K2T and all the that violent kipping probably irritate my front hip flexor. Theeeeennnnn, I did 40 back extension as part of the warm up as well. 

I'm fuckin' retard. I spent Sunday night feeling miserable. Couldn't sleep, the pain was pretty constant.

Went in for my A.R.T appt and had to tell Eric how unhappy I was feeling trying to constantly manage my pain. It's very draining and tiring. We did the session and it was sooooo fuckin' painful. The next 24 hours were really not pleasurable. I was driven to talk 600mg of Advil to just take the edge off. Everything was difficult: sitting, walking, laying down. 

I've hit the fish oil pretty hard again. I just need to start eating better, and I've sworn to lay off the alcohol. 

I just want to feel better. 

Another A.R.T appt tomorrow morning. It's so borderline unbearable. I can't believe I'm doing this, but I'm banking on some relief soon. 

Saturday, August 20, 2011

August 18th, 2011

3 Rounds for quality of:

Skip rope jog to the street

Stable Arm (Gun Drill) back to the gym

5 Deadlifts, focus on perfect form, increase load each round

Rest 60 seconds

Rest as needed, then:

Complete as many rounds as possible in 12 minutes of:

400 meter run 50 Double Unders

5 Deadlifts, Sumo

August 17th, 2011

"The Crab" The Bear

For Time:

15 Burpees

18 ft. Weighted Bear Crawl (12lbs Dumbbells)

15 Knees to Elbows, strict

18 ft. Weighted Bear Crawl 

15 KBS, American

18 ft. Weighted Bear Crawl 

15 Step Ups (M: 24″; W: 20″)

18 ft. Weighted Bear Crawl 

400m Run 

August 16th, 2011

Overhead Squat 3-3-3-3-3 reps

Rest, then:

5 min AMRAP

5 Burpees

20 Double unders

August 15th, 2011

Complete as many rounds and reps as possible in 10 minutes of:

5 Back Squats, 225/155 lbs 65lbs

10 Chest to bar pull ups with 1/2" band

Sunday, August 14, 2011

I feel what I feel and I don't judge it.

"Crossfit Games Masters Chipper"

For time:

10 Handstand push-ups (on a box)

20 Wall ball shots, 20 8 pound ball to 10' target

30 Toes-to-bar

40 Hang Power cleans, 135  55 pounds

50 Burpees

60 Sumo deadlift high-pull, 75 12KG KB

As you can see above, I heavily scaled back on this WOD. Knowing that my hip/back is still not fully on point I didn't want to get ahead of myself and set back my healing. 

During the toes to bar, I started feeling a bit twitchy in my hip, so at rep 22 I just did Knees to Elbow strict, no kip. The kipping was definitely straining my hip. 

The power cleans killed me. My elbows felt fast. The burpees had to be the worst; I felt all dizzy and kept burping. That's when I started feeling the 2 pints of beer I had earlier in the afternoon. 

My intention was to do SDHP at 12Kg, but my hip didn't feel right, so I just did deadlifts. Probably saved myself anymore aggravation in my hip. 

I felt wrecked after calling time, definitely gassed. 

Thursday, August 11, 2011

I am ready

"Mini JT"

12-9-6 reps NOT for time of:

Handstand Pushups

Ring Dips


Rest as needed, then


50-40-30-20-10 reps for time of:

Double Unders


New PR by 1:02!!!!

While i'm super stoked about my PR I can't help but think if I had not messed up like 5 time during my 40 round I would have at least done a minute better... Aaaaaand, this is not to talk shit buuuuuut I should not have jumped rope next to Viola, whom was frantically/spasmatically Double Undering, which really fucked up my "calm" that I need to get into a groove. I really had to concentrate on not absorbing his energy and tune him out. 

My sit ups were lightening fast. I know that Smidty started his 50 set about 5 seconds fast than I, yet I managed to finish about 5 seconds faster than he. I didn't take a calculated rest at this point and went straight into my 40 set of DUs, and failed several times. I then took a deep breath and told myself to relax. 

Rounds 30-20 and 10 were without incident. 

So I worked out 3 days in a row and I am so sore. My body is pretty beat down. I plan to take the next couple of days, probably go a back in on Sunday. 

I'm strangely calm. I got some very good "advice" and comfort from close friends. It has me refocused and serene about what I have to do. 

Tuesday, August 09, 2011

The Silver Dollar Pancake WOD

"The Bear Complex"

5 rounds, NOT for time:

(7 times through the sequence equals one round)

Power Clean

Front Squat

Push Press

Back Squat

Push Press

I kept the weight light... I hope it was light enough. I considered doing the 15# bar. I had the bar on 2 boxes so I wouldn't have to deadlift from the ground. My back is bit tight right now, but no pain. I should have warmed up my hips a bit more for sure. My shoulders were definitely feeling it by the end of the WOD. 

Cool down was 4 rounds max rep effort of Wall Balls scaled up in weight with 90 seconds rest between each round. A few months back I could not get the 8# ball up to the 10 ft line. So I tried and I could. My numbers for each round are in the pic. I think I've graduated to the 8# ball for WODs... Sad face. Lol. 

Cause I'm nutso, I decided to try my hand at Flight Simulator:
5 unbroken double unders
10 unbroken double unders
15 unbroken double unders
20 unbroken double unders
25 unbroken double unders
30 unbroken double unders
35 unbroken double unders
40 unbroken double unders
45 unbroken double unders
50 unbroken double unders
45 unbroken double unders
40 unbroken double unders
35 unbroken double unders
30 unbroken double unders
25 unbroken double unders
20 unbroken double unders
15 unbroken double unders
10 unbroken double unders
5 unbroken double unders

As you can see, I threw in the towel after 8 attempts at getting to 40. Gosh it was frustrating, but a great way to practice double unders. I hope I didn't fuck myself with my already sore ass and quads... Shit, maybe even aggravate my hip. Let me add up how many DUs I did total.... 395!!!!!! Shit, I hope my calves are gonna be ok tomorrow. Tomorrow's WOD is Annie. I hope I can beat my old time of 9:59.

Putting it out there.... 

Please. I won't bite I promise.

I am making a request that the hidden follower of my blog to reveal themselves. It shows 16 followers, but I really have 17. I'd like to know whom you are and why you feel you have to keep your identity a secret.

Would you private message me?

Please. When I write I keep you in mind, know that there is this mystery person whom I'm probably know but isn't ready to show themselves. Now is the time.

Monday, August 08, 2011

But the Tigers come at night... as they tear your hope apart.

Complete as many rounds and reps as possible in 8 minutes of:

20 Weighted Walking Lunges (75/55)

40 Double-Unders

I had a crazy double under break through today. 50 DUs were part of the warm up. I started to jump and got in this rhythm... I felt calm, my entire body was relaxed and my breathing was controlled... I was approaching 50 and I thought, "should I stop?" I didn't. I lasted until 64, which is the highest number of DUs that I've ever strung together. I was super happy. 

Rounds 3 and 4 I was able to get 39 straight, and in the 5th round I did 40 straight. I'm super pleased with myself.

This is the first high intensity WOD i've done in 2 weeks. I felt good, no pain in the hip. Afterwards, I was really knocked on my ass by the post workout drunkenness. The euphoria felt like a stranger, so I got a bit of anxiety. I took my Post WOD shake to go cause I couldn't be around people at that moment. 

I've missed the intensity.

I've been dishonest. I've been lying to myself and to you. I haven't been a good friend. I'm so sorry. I feel horrible. I don't know how to make it right. I want to be honest and open, but I'm afraid. It 's eating me up inside. I'm not at peace at all. It's starting to cloud my judgement, make me act in fear, think vindictive thoughts. I feel ashamed that it's gotten to this point. When it's all so simple. My heart has been so heavy; it's not a good way to live. I feel like a hypocrite expounding the tenets of loving-kindness when I haven't been loving nor kind to myself. I want to get through this, forge on, become a stronger, more loving person. This is my intention. Universe hear my cries. 

Thursday, August 04, 2011

Cowardly Lion whom wishes she had heart

Tabata Pull ups
2 min Rest
Tabata Push Ups
2 min Rest
Tabata Chair Sit on Parallette Bars

I think 12 pull ups chained together is the most I've ever done. Woohoo! I guess my arms are still functioning after the 60 shoulder presses I did yesterday. 

I kinda broke a sweat today with the Chair-sits. On round 4 of the push ups I had to go down on my knees. Muscle failure. 

I can't run. I get little shots of electricity in the joint area. 

I rolled on the Lacrosse ball for 40 mins today and it felt sooooo painful, but good. My sleep was slightly better than the night before; but still not completely restful. 

Chiro appt with Dr. Yu on Tuesday @ 4pm. Can't wait. 

Wednesday, August 03, 2011

What's going on down there?

Great explanation and illustration of the anatomy of the hip.


My arms are fried. I thought I would do the WOD @ 50#s but after a few reps I failed. So I dropped down to 40#s. Round 3, I could no longer get the bar over my chin, so I stripped off 10#s. 

One legged row still feels weird, and there is now way to get intensity up doing it. 

Again very happy to be doing anything at this point. My arms are going to get RIPPED with this hip/back injury...

Speaking of injury, I still haven't pinned down an appt with the chiropractor. I would not be surprised to find out that my injury is really having to do with the nerves around my glute. With all the lacrosse ball rolling that I've been doing, it has given me some relief. I can't wait to see the Doc. 

Fishing is still on my mind. Lol. 

Tuesday, August 02, 2011


For time:

Accumulate 5 minutes of Farmer Carry, 1.5 pood

1K Row

30 Handstand push-ups

Back on the injured reserve (IR) list. This time i'm not fuckin' around; I'm going to a chiropractor ASAP. A Dr. Yu in Redondo Beach, whom comes highly recommended from many members at CFSB and LAXCF. Dr. Yu was actually in attendance at the BoomBox Party this past Friday. 

I've been rolling out on the lacrosse ball and have isolate the injury to the top half of my hip joint... so if you were to man handle my left ass check, it would only be on the upper half of my nalga with a downward angle. Rolling the bottom half of the joint does nothing, or at least there is not painful grimace on my face. 

After about 30 minutes of lacrosse ball, foam roller, plow stretch, groiners, active squat, et al... all of which brought this feeling of hot searing pain to the area (very similar to the feeling of getting tattooed I noticed), I attempted to jump rope to warm up. Jumping no good. 

Diso and I brainstormed a modified WOD for me (above) and I went at it. The farmer carry was difficult. I did holds in 20-30 sec intervals with 10 second breaks. My forearms were screaming. As were my triceps. The row was interesting. I use only my right leg. I let my left leg dangle on a plate, fully extended. My right leg definitely got fatigued, but I didn't really feel gassed at the end of the 1000m. 

Onto the HSPUs, I got inverted facing the wall and squared off my hips- which is an advanced progression over doing them on the box or tripod style. My HSPUs were strict, not kipping. I got through the first 11 straight. Then did 3. Then did 2. Then 5. Then 2. Then 1. Then 2. Then 1. Then 1. My arms were burned out. 

Then intensity wasn't there today. I don't think it will be for awhile. But I'm glad that I'm doing SOMETHING. I can't not be at the box. Even on this injury. 

My sleep was horrible last night because of my hip/back. I hope tonight's is better. I feel like being in any one position for too long (like driving in the car or laying on one side) becomes dreadfully uncomfortable. Oy. 

I'm strangely calm and at peace. I feel brave.