Blogger is getting on my nerves.

This was HORRIBLE. I pulled it from the compiled list of bodyweight exercises from HQ, I did tweak it by adding the overhead portion to the lunge. 

I won't bore you with the details, but by the end of round 1 I was pretty miserable already. I'm glad to average about 5:15 a round. The walking lunge was gross, and I only used 5# dumbbells. I could hardly support the weight overhead cause my mid-line was taxed from the sit ups. 

Oy. 

Wednesday, January 18th 2012

“Filthy 50s”
For time:
50 Box jump, 24 20 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 .75 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 15 pounds
50 Back extensions
50 Wall ball shots, 20 6 pound ball
50 Burpees
50 Double unders

Last time I did Filthy 50 was in June of 2011. My time was 38:04. I did strict K2E because I couldn't kip and string them together. I had to lower the weight for the Push Press cause my intercostal muscle was strained the day before during "Nate."

Highlights: 

1. Jumping Pull ups done in 2 sets
2. KB Swings done in 3 sets
3. Was able to kip my K2E and string them together for the first time
4. Wall Balls were complete in 3 sets
5. Burpees I did not break once, did them straight through. Albeit very slow but I never took a moment to rest. 
6. Did all 50 double unders straight, unbroken. 

Here is my shitty mid 50 burpees face. I love it!

I think my eating clean really help me put on the intensity for this WOD. Not really sure where I got the energy to dig deep and pull out some many reps at one time per set. I even surprised myself. Like during the wall ball, I would get to 10 reps and think should I stop and rest... No, just a few more, then a few more... It was crazy. 

Well the outcome of doing 50 burpees straight, taking a calculated 30 sec rest before going into my Double Unders, was that my post wod state was a dire one. My face went completely numb and I was dizzy for about 40 mins after calling time. I couldn't sit up, but had to lay on my back not being able to feel my lips, not unclench my jaw. It was pretty trippy. 

It feels good to know that I can take myself to that edge of intensity.

Super happy. 

Lung burn

Five rounds for time of:

135 pound Deadlift, 9 reps

135 pound Hang power snatch, 6 reps

135 pound Overhead squat, 3 reps

This WOD is written out where your bar is loaded with one weight (I believe rx for mens is 135#), but since I was doing this on my own in the middle of the day, I opted to load 2 separate bars, since a 40# deadlift would be cake. 

This put me on my ass. 40#s is conservatively light IMHO, but for some reason the hang power snatch had me in submission. Jumping the bar up and getting underneath it was still very taxing. Then to stabilize it to overhead squat.

I liked this WOD a lot. Because I've been having some type of cold with chest/sinus infection, I really felt the lung burn afterwards... Really tight and hot, like there was not in my chest. Had me coughing all types of crazy shit. 

This brought me to me knees

For time:

10 Squat cleans (135/95)

50 GHD Sit-ups

8 Squat cleans

40 GHD Sit-ups

6 Squat Cleans

30 GHD Sit-ups

4 Squat Cleans

20 GHD Sit-ups

2 Squat Cleans

10 GHD Sit-ups

I did way better than I thought I would. By the the time I hit my 40 GHDs, my legs were gassed and I was using my hip flexor... it fuckin' killed. 

The squat cleans only got difficult cause my legs were fatigued, weight was light. 

I was sore after this wod for a good week, easy. 

Tiempo medio

“Eva“
Five rounds for time of:
Run 800 400 meters
2 pood Kettlebell swing, 30 15 reps
30 15 Pull-ups

Looking at this picture, I am very hard pressed to believe that I beat Jess or Maru in this WOD. Quite possibly they did 3 rounds of vs my 5 rounds of half the work... 

At the end of round 2 I hit a wall, I think I went to hard to fast. I felt pukie during my second set of Pull ups. For the rest of the WOD I had a pounding headache around concentrated around my ears. I am proud that I did all 75 KB Swings unbroken. Yay. My pull ups felt good. My runs were shit. I couldn't keep my torso/midline tight/hollow. It was breaking, because, I think, of the KB swings tiring my abs... I pretty much running hunched over. It was sad. And not efficient. 

Glad it's over. Glad it's Back Squats tomorrow. I <3 back squats. Plus I'd like to test if I'm back to my strength level from before my back injury in the summer. I think my PR of 130 is almost a year old. From when I did CF Total. The prescription is 3x5 but I think I'm going to do 1x7. 

Sleepy time. 

On empty

“Santora”
Three rounds for reps of:
155/115 pound Squat cleans, 1 minute
20′ Shuttle sprints (20′ forward + 20′ backwards = 1 rep), 1 minute
245/195 pound Deadlifts, 1 minute
Burpees, 1 minute
155/115 pound Jerks, 1 minute

Just wanted to try my hand at Snatch Balance. I haven't done this movement since my the early summer, prior to my back injury. It was a good warm up to Santora. 

OMG, what an ass kicker. It's like Fight Gone Bad but way fuckin' worse. I'm happy with my score. I'm glad that I did 55# vs. 65#. There was no way I would could have done 65# cleans into the seconde round, my legs were just killed... After 400m walking lunge then the Front Squat workout on Tuesday... my legs are still fried and on the mend. During the shuttle sprints my legs felt so heavy; running backwards felt good, it was the running forward that was difficult. 

The burpees were actually not bad. You just kept moving and pushed up and that's it. I did well each round, it kind of felt like rest. 

The worst worst worst was the Jerks. At that point of the round you are just sooooo gassed the idea od cleaning the bar and putting overhead is sickening. I would only do like 2 at a time and would have to dump the bar. Of course, before the start of the WOD the strategy was to rest the bar at the rack position and not drop the bar so you wouldn't have to clean it again, well all strategy gets thrown out the door when you're just trying to survive. 

Here's how the work broke down each round. 

I'm running out of titles

Tabata Double-under

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.  Tabata score is the least number of reps performed in any of the eight intervals.

Rest 3 minutes, then perform

2k Row for time

So my ROW time was 10:47. Not too shabby. 

This sucked. I'm super dissapointed in my tabata score. I think I got too much in my head and couldn't relax my shoulders. 

Dragging Ass

In teams of two, complete 3 rounds of the following

Row 500 meters and Double unders for reps

Ring dips (25 reps for gentlemen, 20 for the ladies) and Power Cleans for reps (135/95 lbs)

In this workout, one athlete will perform double unders while the other athlete rows 500 meters.  Upon completion, one athlete will perform power cleans for as long as it takes the other athlete to complete the dips.  Then switch.  Both athletes must be done with the double unders/row before starting the power cleans/dips.

Each athlete must row at least once and double under at least once.  At the end of the WOD, the team total reps of power cleans and double unders will equal seconds off the total time.

Partner: Kazoo

Time- 22:30

Total # of Reps in minutes- 5:33

Final Time- 16:27

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 get back to Love

For time:

800 meter sprint ROW

Rest precisely 3 minutes, then perform 3 rounds of:

7 Front Squats 155lbs 65lbs (from the ground)

14 oh walking lunges with 45lb 15lb plate

7 burpees

I arrived to the box and thought to jog a mile to warm up. I didn't stop once. I'm happy about that. I kept an easy pace. Afterwards I got this crazy headache, like a migraine that made my head just throb painfully. I was on the fence about even doing the WOD, but was convinced by C-Rose. I knew I didn't want to run, so I rowed. I didn't really warm up my front squat, so the 65#s was a shot in the dark. It was definitely difficult. I hurriedly grabbed a 15# plate for my walking lunges when I should have grabbed 25#. 

Either way, this WOD sucked more than I could have anticipated. I went hard on the row, and kept a 2:30 pace; I haven't rowed in 2 months. It gassed me. 

After the break, I realized 4 reps into the FS that  65#s was too advantages(sp?) for myself whom has not done multiple rep front squats in a WOD in a really long time. I did do the 1x5 FS WOD last week, but 65#s was my max weight. I hope I didn't fuck my back up; I wasn't hurting during the WOD. I'll find out tonight when I sleep if my back/hip are jacked. 

I no longer have the attention span to finish this blog entry. 

I must go and get centered. 

A Fran torta!

Run 400 meters

"Fran" 21-15-9 

Thrusters (35#) 

Pull ups

Run 400 meters

So much swimming in my head. I've had such an emotional day. I have chosen not to share what was the culminating point of the day where I lost my shit and just couldn't stop crying... but it could have been worse is all I have to keep telling myself. 

I got to the gym a hot mess. My mind was racing and I couldn't focus. Working out was not fathomable. I forced myself to warm up. Squat cleans were part of the warm up, and in the past 2 months I would have just ignored it, I decided to grab a bar and try my hand at some light squat cleans. I only went up to 35#s. I used this bar for my thrusters as well. 

The 1st 400m run was "fast." I really sucked at thrusters. Probably cause I haven't done any bar work using my hip flexor in so long. My pull ups felt great. I was doing them in sets of 7 and 5, so Yay! 

The last run was just plan sadness. But I didn't stop jogging, and by jogging I mean shuffling my feet at a very slow pace. I probably could have walked faster. I was trying to keep up chest up and shoulders back and relaxed... Pick up the heel, pick up the heel. 

At the end, I'm glad for the WOD cause it took my mind off of the horrible thing that happened to me today. 

On my way to LAXCF I burst out in tears again. How will i ever get over this? 

It's almost midnight and no signs of back pain associated with the movements I did today. I think I'm going to slowly transition back into lifting again but really light and low reps. I don't want to sabotage the improvement I've made. And BTW, I just can't afford to do A.R.T. two times a week. So I stopped. Even though I would love to continue, cause I can feel that my damaged tissue isn't as widespread as it was when I first started the treatment. 

I hurt everywhere

I can barely type this. I'm exhausted, my arms are almost inoperable, and my right hand is bandaged up.
I'm super proud of myself for finishing. I really am. During the 30 round I was confronted with a "I can't." I started to cut a deal in my head saying that I would do half of the pull ups in round 20 and 10. I was starting to feel hopeless computing how many pull ups I had left at that moment (46 total left). I had to shake myself out of it, and not think of the astronomical number, but only worry about the 4 or 5 I could muster at that moment. I chipped away at it.

Ya, it was the pull ups that completely humbled me. The DUs were "rest." The Push ups were not great, I did go to failure every 5 push ups, but they weren't as devastating to my body as the pull ups. I think it's the use of my entire body when I kip that makes it soooo brutal. It almost makes me want to puke.

During the last 2 pull ups of the 20 round, I had Francisco right there cheering me on (cause I was a sad, whiney bitch at this point), I had to use a lot of force to kip. But I did it. Then I looked down at my right hand, and saw a pretty decent size flap of skin sticky straight up. Underneath that, bloody, raw flesh. Let's just say that the last 10 pull ups were a test to my pain threshold. I did them 1 at a time.

Let's take a look, shall we? 

Overall, my hands are pretty raw and tender. Typing hurts. As well, as my forearms feel really swoll. 

I'm going to sleep like a fuckin' bear hibernating in the winter. I suspect running drills in my near future since my upper body will not be in working order. 

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. 

Morrison

"Morrison"

50-40-30-20 and 10 rep rounds of:

Wall ball shots, 20 pound ball 6 pound ball 

Box jump, 24 inch box  20" Box

Kettlebell swings, 1.5 pood .75 pood

Long. All 3 movements are very taxing. 150 reps of each. The box jumps just killed me. I felt so slow. I would jump up and step down. My ankles were killing me. 

My 50 round and 40 round took me the same amount of time, about 11 mins. I was already soooo gassed. 

I knew I wanted to do this WOD as a detoxifier to the weekend. I ate freely and without guilt. Back on the wagon... I missed Crossfit. As I laid on the ground after I did my last KB swing, all the blood pulsing quickly in all my biggest muscles groups, and the heat coming off of my body, drenched in sweat... I almost giggled just cause I loved that brink of death feeling. 

Must sleep now. 

Striking out on my own

WOD – for time:

• run 800m
• 200 double unders
• run 800m

My time- ~18:10

I found this WOD by simply typing in run + double unders into Google search. This was the first return. The Main site WOD was 5x3 Deadlifts, and I've "vowed" to stay away from heavy lifting until 1.) my hip/back heals 2.) I get my food intake figured out, so that I can 3.) Get back to old strength levels. 

My time is an approximate. I didn't push start on the Stop Watch, so when I returned from my 800m, I started the clock :( My first run, I didn't stop and my pace was good. So I approximated a 5:20 800m. The Double Unders were tough. The problem is that when my rope stops, I get upset and I get in my head. It's all fuckin' mental, like all WODs. It took 6:57 to complete all 200 DUs, which seems really long to me. I went on my second 800m and I knew right away that my pace was considerably slower. I took this moment to concentrate on my breathing. I had just read the breathing series on the CF Southbay blog. Here is an excerpt that I tried to apply to my last 800m run:

Running is one of the few things that allows you to operate almost entirely in the aerobic domain while still going hard.  However, if your breathing isn’t correct, you will quickly transition into anaerobic (non-oxygen using) systems, start to build up lactic acid (what causes that burning feeling), and have to slow down.  One of the best ways to avoid going anaerobic too soon is to make sure you are breathing enough.  While there are lots of suggested breathing techniques out there, the simplest follow your feet.  3-2 works for me (breathe in for 3 steps, and out for 2 steps), although 3-3 and 2-2 also work.  You will know you have gone into a sprint mode (anaerobic, not sustainable, only a short period of time) when your breathing changes to a 2-1 count.  So, by trying to maintain a 3-2 (or 3-3 or 2-2) breathing scheme when you run, you will be able to run harder, longer, and faster while needing as little recovery as possible.

I was really gassed from the DUs going into my run, so I knew I had to get my breathing in line if I was going to make sure that I don't stop to walk at all... I was too tired to get my head in order to count my steps, but I knew I had to slow and deepen my breath, which is what I did. It totally helped. Also, it helped my panicky feeling that I get when I'm running tired. 

Getting back to the box, the clock read 12:50, which means my last 800 took 5:50 seconds. made sense for the pace I was keeping. I was cooked. I liked it. 

It's encouraging to know that I have improved my endurance. The half Marathon is in my sights for January. 

Filthy

"Filthy Fifty"

For time:

50 Box jump, 20 inch box

50 Jumping pull-ups

50 Kettlebell swings, 3/4 Pood

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 35 pounds

50 Back extensions

50 Wall ball shots, 6 pound ball

50 Burpees

50 Double unders

Over an 8 Minute New Personal Record! This WOD just feels like it goes on forever. I did Filth Fifty on December 10, 2010 all by myself in the mid-afternoon.  I remember during the breaks feeling really hopeless that day, with no one to urge me to "keep going!" or "you're doing great!"

This time around I was immersed in this amazing CROSSFIT energy. There had to have been about 25 ppl in 3 different heats all chipping away at this beast of a WOD. 

My thoughts during the movements-

Box Jump- Slow and steady. By rep 30, my legs were feeling it and I had lost that "spring" in my jump. I had to use my entire upper body to get myself up on the box.

Jumping PUs- deceivingly tiring. Broke up them up in sets of 10. 

Kettlebell Swings- This had to be my strongest set. Broke them up into sets of 10, but all ny reps were really strong and I've adjusted to that more efficient swing that I see Gretchen use and saw for the first time when Christy Phillips came into the box and did Jack. While I'm still using the full hip explosion, the swing of the KB is actually shorter and more vertical. It felt good and is faster. 

Walking Lunge- kinda like break

K2E- Difficult. Had to do them in sets of 5. This took the longest, it seemed (may have tied with Burpees)

Push Press-  I felt good with these. I had initially decided to break them up in to sets of 10, but I had enough energy to power through do 12-15 each time I picked up the bar. I made up a lot of time here that I lost during my slow run with the K2E. 

Back Extension- I'm fortunate to have BE "kip" or whatever you call it, and was able to link them together in one fluid motion. I'm sure it uses more energy, but it definitely gets the job done quicker. 

Wall Ball- Soooooo, I'm not sure why, but I did my first set of 10 as 2 for 1's. And for a second I could not do a regular wall ball until like #19. Then I got into a groove. And was doing like 12 at a time. It was great. It was during this movement that I started to feel pukie. 

Burpees- Oh shit. Wretched. Horrible. Death. What else can I say? I felt soooooo slow. One at a time felt like forever. I was burping up a storm, the acidic burn started in my tummy and up my chest. Every time I through my body on the ground my arms were like jello trying to push my body up. I'm not really sure how I got through it. But if definitely helped to hear all the other folks whom already finished (I was last in my heat) cheering me on to just keep moving. And that's what I did. I just kept moving, albeit, slow, but moving. 

DUs- My first 7 DUs were tough. Then I was able to get about 25 in a row... With about 10 left, I was completely brow beaten and feeling pukie, Diso yelled for me to finish it up and I got my last 10 straight, which was a relief. 

I collapsed on the floor, not knowing what my finish time was. I wanted to know bad, see if I had improved, but my body was not going anywhere. I would stay planted on the ground for the next 15 mins. 

When I did find out my time, I was really pleased. I mean 8 minute improvement is nothing to balk at... but I'm already setting a goal for when FF comes around again... I want to be sub-35mins. 

This WOD truly wrecked me. I feel soooo tight and sore today. 

I'm going to stop asking

21-15-9 reps for time:

Dumbbell Thrusters (50/35#) 15# for me

Burpee Pull-ups

Lung burner. Pukie. Good god. This is like Fran on 'roids. Thrusters obviously suck balls, but then you add the Dumbbell element where you need soooo much core strength to stabilize and control the dumbbells. My left side is definitely my weaker side.

So WOD recap: Started out by doing 11 Thrusters then threw my DBs on the ground. The last 10 were wretched. The 21 burpee pull ups, while the plus side of them are that you can pace them slow, they completely zapped my energy. I had to kip so hard to get a legit pull up. Set 15 was the WORST! It was at this point I started to feel the burn in my stomach and chest up to my throat... I felt soooooo slow on the thrusters. I had to break up the 15 reps into sets of 5. Zeb had to remind me to breath; ya, I was pretty much holding my breath the entire I was thrusting, probably not a good idea. I realize I have to learn how to stabilize my core and not hold my breath while doing so. The 15 burpee PUs were kind of a blur. 

I was soooooo gassed at the start at the 9 set that it got me angry enough and motivated to just end this shit. Took 4 big ass breaths and just fuckin' hammered out the 9 thrusters with my eyes closed. 

The last 9 burpee PUs were fuckin' brutal. I had Zeb and Coach Zen countin' me down and cheerin' me on. I really wanted to take a break, but I kept moving, albeit slowly, but I was moving. I did 4. Then 2. Then the last 3 Zeb announced to the box I was on my last 3 and all I could hear was a cacophony of "Assassin this!" and "Assassin that!" and all I wanted to do was to puke. I made sure that the last 3 pull ups perfect, with chin well above the bar. Again I had to kip sooo violently since my arms were just fuckin' dead. 

I collapsed on the floor and did not move for about 15 mins. I was completely wrecked and useless. My body was a big throbbing heart beat. I had that post wod euphoria for about an hour and thirty minutes. 

I love that feeling. 

PS- I tore on my right hand. 

Healing and revealing

Three rounds for time of:

50 Double unders

25 Wall ball "2-fer-1s", 20 pound ball

Wowsers this had me in a vice grip. I did this WOD way scaled back last August. I really happy with my time. I did look at the average times on the board throughout the day, and they were mostly in the high teens, so ya I'm happy. 

This was the first WOD where i used my NEW ultra speed cable jump rope that I got shipped on my birthday! I still am not use to the rope. It definitely turns faster so my jumping cadence has to adjust, and also I feel like the handles (with screws) weighs more than the other rope I was using. My wrists also can tell that one handle weighs more than the other, and it definitely has to adjust in turning the rope. 

The 2fer's were really taxing. The first 2 rounds I broke up the 25 in sets of 5 reps. In the third round, I was soooo gassed that I had to do them in sets of 2 each. Kareem and I were pretty much pacing the same the entire time, except that I would get my DUs done about a minute advance... but he would make up ground in the 2fer's. So last round, I finish the DUs, and manage to get eight 2fer's by the time Kareem finishes the last of his DU. He makes up ground so quickly that I call time only 10 seconds before him. 

I didn't feel like I had to puke my afterwards, but lungs were really burning. I had that heady, euphoric feeling for quite some time... Probably more than an hour. I'm glad I ate clean today. I plan to all week. Sunday I felt like lethargic shit. I only ate 1 meal on both Sat and Sun and they were not nutritious. 

Glad to be back in the box. I feel fresh. I really needed that rest. 

3rds for time of:

30 Overhead Squats (95/65) 55#

100 Double Unders

My Time: 44:04

This was very humbling. I definitely went heavy with the OHS. 2nd round was horrible. Somewhere in the middle of the squats I got that lump in my throat and my eyes started to well up with tears... I felt defeated. I had to get a grip. Soon thereafter, I lost a lift, and was spit out from right under the bar, and landed flat on my ass. I got up, cleaned the bar and immediately went right under it again. The thing that kept me going was just that I wanted to finish IT! 

Soooo since my wrists were being soooo taxed under the bar, it really affected my double unders. I was getting upset cause my wrists just would not turn. AT ALL. Like no control over them. I was cursing, getting really frustrated. 

After calling time, i collapsed on my knees. After being stuck in that position for a couple minutes, I had a strong desire to puke. I got up and made beeline outside and fell on my knees again. My stomach just started to cramp and convulse inside. I just dry heaved for the next 15 minutes with intervals of flat on my back. I tasted lunch for the 2nd time in my mouth. I was breathing heavy and sweaty. It was really attractive. 

So I almost cried aaaaaaaaand almost threw up. Ya, this WOD was a winner!

Enlightened

Pretty straight forward. I hit my new 3RM PR by 5#s. Super stoked. Felt strong. I liked it. Of course, I <3 back squats, so not a big surprise. 

I knew this morning, I was planning to do a 10 min version of Jack. Not really sure what the RX'd weight is for ladies, but I kept it light. My left shoulder was acting all wonky during the shoulder prep, so I was a bit concerned, but it warmed up by the 2nd round in. 

(I JUST NOTICED THAT I FORGOT TO WRITE THAT I GOT 3 PUSH PRESSES- HA!)

For push press I used 45#s, for KB I used 3/4 pood and a 18" box. I'm happy with my results. I went hard the last round. I really wanted to complete 4 rounds and get some PP in, and I did it, but not without taking myself to that edge of "Oh shit!" I collapsed at the end of the 10 mins. I started to walk around and clean up, but found out too prematurely. I had a strong desire to "puke." I went outside by the bushes and just sat there. I felt the blood rushing to my face and heat just coming off of my body. I stayed like that for about 10 mins. 

Now, I'm home completely gassed and relaxed. Not really excited about working tomorrow. But I do have something to look forward to: Coaching the KIDS!

PS- the hip flexor strain seems to have worked itself out.