B-a-n-a-n-a-s!

AMRAP 7 minutes of:
5 Thrusters (95#/65#)
10 Kettlebell swings 
Rest 4 minutes and then perform your score (rounds and reps) for time.  Goal is sub 7 minutes.

What a doozy! I knew when I read this last night that it was going to put me down like tranq'd out show elephant in the circus (where do I come up with this shit?). 

I'll save the nitty gritty details and go for the final conclusion: I should have listened to my back. The 2nd round of work is when I felt not so hot at the bottom of my thruster (squat) and at the top of my thruster (hyper-extension of my back). Wanting to beat my 7 mins time, my form went to shit. I should have tapped out like I did on Saturday. 

I iced. Rolled. Stretched. Iced again. 

Brushing my teeth at the sink was uncomfortable again. 

Sigh. 

I hoped I'm not fucked. 

PS- Post WOD recovery (not the shake) took about 2 hours to feel alright again. 

I need to listen vewy vewy carefully

"Santiago"

Seven Five rounds for time of:

35/20 8 lbs dumbbell hang squat clean, 18 12 reps

18 12 Pull ups

135/95 55 lb Power cleans, 10 reps

10 Handstand Push ups on the box

I tapped out after 3 rounds of work. My back was sayin' No, No, No! I think the catalyst was cleaning from the ground. I should have hang cleaned the weight. The DBs were very light. 

I'm glad that I listened to my body. 

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. 

Speak truthfully

Five rounds for time of:

15 foot L-rope climb, 1 ascent (anchored)

5 Parallette handstand push-ups  Tripod on the box

45 pound barbell One-legged overhead squat, 10 reps  20 lunges, 10# overhead

The rope climb was difficult today. Tripod on the box challenging. It always is. And the lunges were ok. They were just time consuming. 

My hip/back is pretty inflamed. My hips are just sore from the volume of wall ball and box jumps I did yesterday. 

Tomorrow, is DT, which is heavy heavy heavy. So I'm thinking of doing shuttle runs tomorrow, at intervals. And of course work on  my ring dips and muscle up transition. 

Rectus femoris

Back Squat 3-3-3-3-3 reps

For those that have a current 3 rep max, you will choose a weight and attempt to maintain through all 5 sets.  For those that do not have a current 3 rep max, you can take as many sets as you would like to find that weight.

My hip flexor is irritated again. I think it was from the front squats + box jumps from Saturday. I was very mindful to really warm up my hips before attempting any back squats. But the minute I racked the bar on my upper back and stood up (not even squatting!!! just taking it out of the rack!) I could feel the little shot of electricity in my hip into my lower back.

105 is light weight for me, but all 4 sets of 3 were very difficult for me. My 1RM is 130# and I know I've been getting stronger since.

I kinda regret doing the strength-bias. Those 4 weeks of heavy heavy heavy really fucked me up. I've never really "recovered." It's almost like I've been losing strength.

I may consider just doing body weight met-cons and stay away from heavy days for awhile. I'm going to confer with Zeb and Diso about it.

Injury makes me sad. There is a constant dull ache in my lower back and left hip. I should go ice again.

Day of Wreckoning

Five rounds for time:

5 Muscle ups (sub C2B PU/Ring Dips)

115 lb Overhead Squat, 10 reps (sub with 40# front squat)

15 Toes to bar (sub K2E)

20 GHD Sit-ups (Abmat)

My Scale:

My Time: 

I chained 2 double unders together-- twice! Of course, only 2, not more. But it feels good to know that I can :)

I woke up at 6AM Friday morning with only 4 hours of sleep. Not really a good thing since my body needs all the sleep it can to heal. I spent the day on my feet making hundreds of Prosciutto, Mozz and Spinach crepes... There were 3 parties at lunch and 3 parties for dinner. All day my lower back was aching. I couldn't lift anything off the ground. For example, I know I could easily lift a 50# bag of carrots to my station, but when I attempted it yesterday, I failed. My back and entire posterior chain was tight and would not "fire." I really think the 2 movements from yesterday of back extension and deadlift back to back is what really killed me. I did 105# which I am perfectly capable of doing, but coming out of the BE is what made it a doozy.

So standing on my feet all in Dansko clogs probably only exacerbated my back pain. Later into the afternoon, I start to feel "pain" running down my left thigh.  I say "pain" because it felt uncomfortable, but bordered on a soreness, tingly, numbing sensation... It was a little scary. This feeling has continued until this morning. I question if me standing all day has irritated my sciatic nerve.

As well, my left shoulder is acting up again. I cannot recall any specific movement I did this week that caused me injury or pain at the time of doing it. But Thursday evening, whilst at dinner, I felt it need to be move so I did mini-drom in my seat, rotating my arm slowly. It felt good to get it moving. It was at this time that I felt the clicking in joint. It was a weak click, but obviously there.

After leaving Dreamworks, I get in my car and my body is starting to vibrate. I'm feeling all my weeks activity and lack of sleep. I get pulled over by CHP (yay!) and get cited for a fix-it ticket.  I arrive at the box at 5:40pm; do not really say hello to anyone and B-line it to loft. I pass out on one of the folding chair. I awake not so invigorated. I feel ok. I question whether I should even work out or not.

I decide to work on my double unders for warm up... And that's when I string 2 DUs together. I was so stoked. I do it again. After several more failed attempts, being mindful of keeping the body upright and tightening the mid-line, I try one last time. During this last attempt I aggravate/pull/cramp a muscle in my neck!!! Now my neck is stiff and doesn't have range of motion. I start on DROM hoping to loosen it up, but it hurts to bad. My move onto rotating my arms, and that is when I notice the click in my left shoulder has become more pronounce and slight tingliness. I let Zeb know of my sorry state of affairs and we come to terms with how to scale the WOD to my injuries.

I felt good during the WOD. The dips scared me a bit with my shoulder but I felt no pain during or after. Knees to Elbows we ok. I had a hard time getting into a rhythm. I think in round 4, I finally was doing them consecutively, instead of breaking after each rep. I went light on my front squat not to stress out my already tense back. Going light was good because I was able to work on my form.

Overall I am happy with time and efforts considering....

I'm resisting the fact that  I have to start taking some kind of post-workout supplement. I'm 80% against taking anything processed or man-derived. But I cannot deny that I dont' think that I'm doing a good enough job with my meals or sleeping to jumpstart immediate healing like the SFH Post Workout REcovery shake says it does. All I know is that I'm committed to 3 on/1 off schedule, which is a lot of WORK, and I've hated how my body has felt all week. I've been taking fish oil morning and night desperate to facilitate healing. I need to seriously do something.

I'm sooooooooo glad today is a rest day. My plans to go to the Korean BBQ Cookoff have taken a backseat to relaxing at home. And the Going Away/Pool Party for Kristie and Alyssa doesn't seem so likely either, as I have no desire to drink and do not want to be in a situation where I will be tempted to drink alcohol. I just want to languish in my house.

No title #2

I scaled the rope climbs to rope lowers. I used my workout gloves because my palms were very tender. With just the tips of my fingers exposed, I still had rope burn on my thumbs and ring fingers. 

Since the incident at Yosan clinic on Tuesday, my back has been tight and twitchy-like. What happened was, during my treatment I was laying for about 20 mins on my back, which made my lower back tighten, cramp and seize. It felt really painful. Kristie had to then insert more needles in my face to relax it. Well, the past couple of days I've felt the tightness in my lower back during the day of the Cleans and with today's deadlift. 103# felt really heavy, I think because of my back, AND I'm sure the soreness in my forearms also contributed to that feeling. 

Another pleasant workout at PCF. Very grateful for the next couple days of rest.