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. 

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.... 

Not Manion at all

"Manion"

Seven  Four rounds for time of:

Run 400 meters

135 pound Back squat Push Press, 29 reps

My time- 25:50

We all know I hate running. With that in mind, I didn't really suffer as much as I'd like to dramatize. The runs were not so bad. The last round, my legs felt sooooo heavy, but I never stopped running. The Push Presses were deceivingly tiring. 29 is a lot. 6:30 per round? I don't know how I feel about that. 

Alyssa did her first WOD today. Same as me but 3 rounds with a 15# bar. 

Alyssa- 17:03

Alyssa says she loves Crossfit already and wants to continue to do it in a box near her. I will find a way to finance it, even if it means splitting it with my Mom. She couldn't stop talking about how cool and nice and friendly everyone... And how hot all the guys were. Oh, 13 year olds. Also, I showed Alyssa how the kip and she picked it up right away. I was super impressed. Kids have such malleable brains. 

Last night I slept for over 9 hours. And it was deep. I guess I needed it. My body is healing. We swam in the afternoon, then the WOD, then we went for a night swim. I'm going to sleep soooo good tonight, as well. 

 

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. 

Falling in love all over again

For time:

200 double-unders

100 kb swings, 53/35 100 Squats

* For every missed double-under AND every break in kb swings, row 25 m  do 5 Dumb bell push presses after final kb swing squat. Your time stops when the row  push presses are finished. For example, if you miss 25 double unders and break 5 times in the kb swings squats, you need to row 750m  do 150 push presses (30 x 5) before stopping your clock.

My time:  17:29

I am really really happy with my time. The first 100 DUs, I took 4 breaks. I did 40 straight, then another 10, another 26  straight, then took on last break before hitting 101. The last 100 DUs was another story. I took a total of 7 breaks. And my breaks this time around were longer in time. I was def. tired and was getting a bit discouraged. I was relieved to complete them.

The 100 squats I broke up into 30, 15, 25, 30. In total I took 15 breaks combined during the double unders and squats. That meant I had to do 75 DB Push-presses.

I was really disheartened. The number just sounded insurmountable. The had to break the 75 into smaller increments, lest I get overwhelmed by the work. I did it by 10s. After each set, I shook out my arms and took big breaths. All the jumping was killing my mid-section. I felt pukie by the 50s set. When I had 25 left, I could see the light at the end of the tunnel.

I called time and collapsed on the floor. My body felt like one big heartbeat. I love that feeling.

I'm just happy that even though I have this potentially serious injury that could sideline me for a long time, I'm still getting my dose of high intensity. I have the best coaches.

Injured reserve

Complete as many rounds as possible in five minutes of:

275 pound Deadlift, 3 reps  5 Ring Rows

115 pound Push press, 7 reps @ 35 pounds

I think I need to go to a doctor and get an MRI on my hip. I have been self diagnosing myself with all sorts of conditions that I read up on WebMD. The closest is seems to be is Iliopsoas Tendonitis. Either way, I'm pretty fucked right now. My ROM is pretty limited. Picking anything up off the ground is chore and painful, like an article of clothing. The pain is becoming for apparent in my lower back. 

My insurance does not kick in until August... I need to be mindful. 

I love my new job! yay! 

Not yet healed

"CrossFit Total"

Back squat, 1 rep

Shoulder Press, 1 rep

Deadlift, 1 rep

I lost 8 points since my last CF Total in January. I really should revel in the fact that I did set 2 new PRs. I lost 15pts in the dead lift. My hip was in pain. Not sure if it was because I just did 130# back squat, but it only started to act up when I was warming up with the dead lift, at about 150#s. It is curious that my hip was not hurting during the back squats... 

Anyways, here to the little victories; new PR for Push Press and Back Squat!

Once my hip is all healed, I'm hoping to get my CF Total score to 375. 

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. 

Changing my regiment

RUN TO THE BOX FROM MY HOUSE
Here is the MAP of the route I took. 

I did not run for time, but just to work on my endurance. I was proud that I ran the first mile with stopping. The 2nd mile was pretty tough for some reason; I think because it was the long stretch on the Marina with no "markers." The 3rd mile I did run/walk, but the stretches of running were extensive. I would "bargain" with myself like say, "Just run to that pillar." When I'd get there, I'd rationalize that I'm not tired and tell myself to run to the next marker that I saw, so the third mile went quickly. As well, I was encountering more traffic lights, so it forced me to stop. Therefore, I made the rule that I had to run to each traffic, no ifs/and/buts.

When I got to through my final (red) traffic light at the 90 Fwy, I jogged all the way to the box without stopping :)

Things I learned on my run: I have to keep looking up. I have the tendency to look down at the ground in front of me and I think it makes me "dizzy." Upbeat music is a must; I kept getting Ray Charles and Diana Krall coming up on my shuffle, that I finally put it on the hip-hip folder and I getting into the zone was easier.  Once I get past that discomfort phase, I realize the my body will keep going as long as I keep my internal voice quiet.

I plan to run to the box every Tuesday :)

I got the box knowing that I wasn't planning on doing the WOD. I wanted to work on building my overhead movements. I picked push press and push jerk.

I set 2 new PRs. 1RM PR for Push Press @ 70#s and 1RM PR for Split Jerk @ 80#s. 

That is actually the most weight I've ever lifted overhead. 

I learned today that I really need to work on my speed with the regular push jerk. I switched over to Split jerk, because I was having fear/commitment issues getting under the bar fast enough. I failed one too many times. I KNOW I'm strong enough to lift eh weight, it's just speed and commitment. Knowing I'm strong enough to lift that weight overhead, I switched over to the split jerk, to get my confidence and wanted to set a PR. 

The 80#s felt heavy when I took it out of the rack. Took a big breath in, dipped and drived, and got under the bar quickly. The weight felt solid at the top in my locked out arms. Mid-line felt tight, solid; no longer back "pinching." Super happy. 

Now, I've got to work on my squat clean cause I've never attempted an 80 clean and jerk together :)

So the change in my regiment is that I'm going strictly strength conditioning for the next month... Maybe longer if I don't see the gains I'm expecting. I want to raise all the PRs on all my powerlifts by 10-15#s. 

If the Main Site wod is a heavy-weighted met-con, then I'll do it. For example, tomorrow will be the Games Open WOD 11.3, which is AMRAP Clean & Jerk for 5 mins. That I will do. 

But all the body weight/met con I'll pass. Obviously, I'll make sure I'm getting in a decent amount of cardio in the form of running/Double Unders/Rowing as part of my warm up. 

Let's see if can set some crazy numbers by early May. If I'm not there, then I'll just keep at it. 

Looking for Big Me

Practice Front Lever progressions for 20 minutes.

5 Rounds for time:

185 lb Shoulder to Overhead anyhow, 5 reps

10 Burpees

I need to work on my technique with the press progression into the jerk. My strength is in my legs, my upper body def. needs attention. Knowing this I shied away from going heavy heavy. I stayed at at doable weight, only because I have trouble controlling the bar bringing it back to my shoulders. I def. have the strength  to push press the bar; all 5 rounds the bar was getting pretty, so much so that I didn't have to jerk it... Does that makes sense? I had enough strength to jump it up so high that I didn't have to drop my body underneath it. But every time I brought it back down from that solid finish it almost killed me each time. Sooooooo my conclusion is to work on my presses, all of them, get strong and have more control of the bar so I can go heavier in met-cons not be slowed down by my lack of control. 

The burpees were burpees. 

I'm happy with my time. I felt I went hard the entire time, intensity was high. I needed to let out all the shit that was swirling inside of me in the WOD. It kinda helped. I'm glad I showed up. 

imPRESSive

Shoulder press 1-1-1-1-1 reps

Push press 3-3-3-3-3 reps

Push Jerk 5-5-5-5-5 reps

Shoulder Press: 35-45PR-50m-50m-45

Push Press: 55-60-65-70mx2

Push Jerk: 60-55-60-60-60

Holy moly, I just realized that I set a new PR for my shoulder press. My former 1RM was 42.5#s. That's pretty cool. Shoulder press will always be something I need to work on slowly but surely. Hopefully the biproduct of me doing my strict pull exercises on the regular will be more power/strength in my presses. 

I've never really done push press for max effort, only in programmed WODs. So this is new for me. So technically 65#s is my baseline. 

As well, I've never done the push jerk for max effort. Of course, 5 rep sets adds a new dimension to the weight so it really wasn't a max effort. Knowing I can C&J 75#s I assumed that that would be where I'd start. Zeb advised to go lower in weight as 5 reps is a lot of work. And boy was he right. 60s fuckin' killed me. my 4th and 5th rep were always the ugliest and were a struggle. I'm very happy with the work I did with the push jerk today. I definitely had good speed getting under the bar, but it was mostly my arms failing towards the end that made me all wobbly.

Ok 'nuff about this boring stuff (ha!) and on to the juicy part of the day:

After class, I was enjoying my post wod SFH recovery shake (in chocolate) sitting on the bench under the white board that has the WOD posted. Next to me is Patrick. We're being lazy and watching the 6:30 class wrap up their WOD, shootin' the breeze. A man with shaved head and full beard, dressed in all black workout gear walks through the door and into the gym. 

Me: I know that guy

Patrick: Uh, ya he looks familiar.

Me: I know I follow him online (Could it be? No...)

Patrick: He definitely is someone big...

Me: Firebreathers....?

2 more people follow him; a lady holding bright red Inno-v8s, and another gentleman in red. 

The man in all black engages in conversation with Diso at the bottom of the stairs...

I look at Patrick and mouth the name "Mikko Salo?" Patrick shrugs. 

"Does he have an accent?" We both listen carefully. Yes, we can hear the distinct Finnish accent. 

My eyes almost pop out of my head when I realize it's him, and my mouth drops. I instantly become this retarded school girl who's hoping the members of her NKOTB poster would magically come to life. 

I look at Martina and Gretchen and they too have reverted to 13 yr girls and having the same dancing eyes that I do.  

The lady happened to Christy Phillips, 6th place finisher for the ladies 2009 Crossft Games. The other gentleman, I believe is Mikko's business partner, whom runs their box in Finland. They chose PCF as the box to do a WOD in prior to jumping a red eye flight back to their respective home towns. The determining factor in choosing us (cause we're definitely not the closest to LAX) was because we HAVE A SHOWER! 

They set up to do hero WOD "Jack." Watching them attack the wod with a definite plan, with deliberate breaks (!!!) to achieve their goal was fascinating. It's a 20 min AMRAP of 10 Push Press(135/115), 10 KB swings (1.5 pood/1pood) 10 box jumps. We all later find out that Christy had a goal of 16 rounds, and Mikko 18 rounds. He figures that he has 66 seconds to do one round if he wants to meet his goal of 18 rounds in 20 mins. Any time left over  of his allotted 66 secs. is "rest." Crossfit math is fuckin' genius. 

The spectators (myself, Patrick, Gretchen, Martina, Joe, Franny, Zeb, Diso... the other guy) were in awe watching them go hard for pretty much the entire 20 mins. At some point, Zeb says, "We can cheer for them right?" Up until that point were were all in quiet amazement, not making a peep. We started to cheer them on, and it felt weird to me. Like I didn't really know them, but who doesn't like to be cheered for? I know I do, I talk extensively about the how cheering affects your mental state during a WOD. Both Christy and Mikko met their goals by the end of the 20 mins. 

After the WOD we all gather around Mikko and start to ask questions about his strategy in the WOD. He shared his Crossfit math and how he uses it to set and accomplish goals. We were all enrapt in listening to him speak. It was crazy. Christy starts to shower. Mikko obliges to take multiple pictures with everyone. It was crazy. Christy comes out and she starts talking about her experience in SoCal, and how she wanted to go out to the club tonight and dance, and Mikko said that he didn't want to be drunk on the plane ride home. Then it comes up that Mikko was getting down to 93.9 KDAY's old school hip-hop, that he was dancing in the car on the way over to the box. We were all laughing and it was super jolly. Did I mention that it was crazy?

We took more group pics, this time with Christy, who is just the sweetest thing. She's only 25 yrs old. And she is a bad ass. Her body is soooo out of control. 

I do want to share that at the Games this year I had a "moment" w/ Mikko. Games were done and all the vendors were breaking down their booths. I was standing by SFH booth, waiting for Zeb, Rico and Matty. It was over 108 degrees that day. I was wearing a fun, flirty dress that was backless. In the midst of the hustle and bustle, I see Mikko walking through the sea of commotion, heading my direction. He looks tired and irritated, his head is down, as if he didn't want to be stopped by a fan. When he was about 10 feet from me, he looks up and we make eye contact; immediately his eyes light up and his mouth curls into this big smile, a genuine smile of mutual attraction. I blushed but held his gaze until he walked past me. The chemistry was palpable. 

I joked with Mel from Valley Crossfit that Mikko is soooo bad ass/the epitome of masculinity that he was able to impregnate me with just his eyes- immaculate conception! Hahaha!

I don't think Mikko would remember our "moment" from July today, but I still think there is a mutual attraction that I felt. When I was talking to his biz partner, and Mikko was engaged with Martina, our eyes "caught" each other several times-- each time making the blood rush to my cheeks:) On my departure, I followed Mikko into the changing room alone and hugged him goodbye. His gaze still felt strong and intense. I asked him when he would be back stateside and insisted that he must come back to visit us @ PCF. He said he didn't know, but promised he would come back to our box. He was still all wet and sweaty, but I didn't mind and reveled in his big-hot-wet hug. 

Ahhhhhh.... he's so dreamy. My Finnish crush. Lol. 

Back to reality Lauren. 

Filthy Fifty

For time:

50 Box jump, 24 inch box

50 Jumping pull-ups

50 Kettlebell swings, 1 pood/.75 pood

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 45 pounds/35#s

50 Back extensions

50 Wall ball shots, 20 pound ball/14#s

50 Burpees

50 Double unders

I did the Filthy Fifty in April.  Not sure if I'm happy that I pretty much clocked the same time. A few differences: 

1.) I used one of the black boxes for my BJs, which is just over 19". I realize now that the box I used in April was just 16" no 18"- it was the pink box (14") + 35# plate. 

2.)  I did RX'd ladies weight of 35#s for the push press; in April I did 30#s. 

3.) I actually did Double unders; prior I had done 200 singles.

So I did get stronger/fitter in the past 8 months. But for some reason I'm not happy with my performance. I really wanted to get under 40 mins. My Waterloo was the Double Unders. I finished the burpees at 38 mins. I figured if I could string together 10 DUs at time I could potentially hit the 40 min mark or maybe just a few seconds over. I took 10 seconds to take several deep breaths and turned the rope... I was gassed, I couldn't turn my wrists fast enough or make my body rigid enough to jump in a smooth pace. I took me over 8 mins to accomplish 50 DUs. I was pretty much doing one or two at a time, then the rope would get caught in my feet. It was only when I was at rep 46 that I wanted to finish so bad that I finally strung together the last 4.

The box jumps went great. Today was only my 2nd WOD for me to use that box height. Every jump felt deliberate, and I wasn't spring up for the next rep right away. Jumping pull ups were actually pretty tiring. KB swings I felt really strong, good stamina, could have actually done more (not that I wanted to:). Walking Lunge went by fast. K2E was where I got killed. At rep 25, I couldn't get my knees to my elbows any more. My entire core was aching. Kipping violently for me to get my K2E was justing zapping all my energy. I did 4 at  at time. Then 3 at a time. The last 10 were ugly, and were pretty much just knee raises- can we say MUSCLE FAILURE?!

Half of the WOD done and I'm starting to feel it. The Push press was difficult. I broke it up in sets of 5. After each set I would see stars, so I'd have to catch my bearings, and take big breaths. The last 2 sets of 5 I went to muscle failure on the 5 rep. My arms are pretty much jello right now. 

I was hoping the back extensions would be like a break, but I was wrong. I broke up the 50 is sets of 7, but I really wanted to do 10-- my ass and hammies would just start to burn every time. 

Getting to wall ball, I was starting to feel totally demoralize and completely sad that I had to do 50 reps. I did 3 at a time. It was sad. My legs would not fire at the bottom of the squat-- muscle failure again. 

Burpees- Fuck you! They were ugly. It was my arms that were not cooperating this time. It was like peeling my body off the ground every time. I got through it. Thank god. 

And then you know the rest of the story with the DUs. 

I collapsed on the floor, completely elated that I was finished. It went into the post WOD euphoria that I so love. Can I mention that I did the WOD COMPLETELY BY MYSELF!!!!! I really think that contributed to my awful time as well. Just me. All by my lonesome. All the coaches were having a meeting in the office and I was working out in the 1PM hour... no other peeps suffering with me, nor any one yelling at me to pick up the fuckin' ball or to get down on the ground.... No, "you can do it, Assassin!" So I definitely got in my own head with negative thoughts... it just happens, the voices turn on and you start to feel hopeless, and all these "I can'ts" start playing in a loop. That's why suffering in a group is way more manageable than not. And the encouraging words of a coach can shave seconds off your time- I really believe it!

2 eggs (2P)

8oz SFH Daily Balance Shake (3P)

1/2 apple

1/2apple

8oz SFH Post WOD shake with almond milk (sweetened)

I'll probably have a Lobster Cobb Salad again when I get to work. 

Jack-a-mofo!

"Jack"

Complete as many rounds as possible in 20 minutes of:

115/80-85 lb Push press, 10 reps --35#

10 KB Swings, 1.5/1 pood

10 Box Jumps, 24"/20" box --16"

Another one of those I'm going to die wods. Or it could be the horrible reverse-Paleo diet I've been on. Yea, it's probably that. 

My arms and hamstrings were still very sore from Monday's WOD, so I definitely had challenges with the KB swings. Excited that I was able to do the RX'd weight of 1 pood.  And history has shown that Box jumps make me have pukie-burps (yum!). The Push press was light, but still very taxing. After the 20 mins my head was reeling and my body was just done. Felt drunk high for about an hour after. 

I'm praying for a heavy day sometime soon. The WODs the past 2 weeks have been kicking my ass. 

The Counter post WOD

Five rounds of:

5 Dumbbell deadlifts

5 Dumbbell hang cleans

5 Dumbbell push presses

5 Dumbbell squats

Increase the load each round. Rest as necessary between rounds.

I should have taken today as a rest day. My upper body is so stiff from Barbara yesterday that I should have known that it would affect the outcome of this WOD...

***Update*** Can I just add that the soreness as has spread to my abs. My abs are sooo stiff that I can't walk full upright. I know why I'm so jacked in the abs, cause in that last round I did the last 30 sit-ups with a monster quickness. I was throwing my whole body up from the ground using my arms for momentum. I was doing 2 sit-ups per 1 of Caroline's. Finishing I jump right into the 40 squats and hammered them doing the first 27 without stopping. I'm sooooo sore. 

12-20-25F-25F again. So I gave up. Yup, I gave up. Not super happy with myself, but I should have listened to my body. Epic Fail!

Admittedly, my head wasn't in it today either. I felt an anxiety (not Panic) attack coming on at the office around 4:40pm. I took a Xanax to cut it off at the pass. By the time I got to the gym, I was so detached from what I was doing. And the stress of the next 4 days weighs a bit heavy on me. 

I can't wait to sleep. 

Beef, bacon, onion, mushroom, and garlic spread.

Oh yah.
Sweet Assassin- Don't get too close.