Off the (posterior) Chain!

Back squat 3-3-3-3-3 reps

I'm happy with my numbers today. I wasn't but 3 months ago that 115 was a 1RM PR. Granted, Zeb did say that I could have gone a little bit lower on my last 2 reps at that weight, but I was pretty tired and was "scared" to go any lower. 

I don't think I've ever done a 3R x5 sequence so this would definitely be a baseline for me. 

I still <3 back squats. 

2 days in a row

I did scale A @ 45#s. This WOD really socked it to me. In a good way. I felt really good with my thrusters. I was getting really good hip extension, which enable me to get the bar over my head swiftly. The hang cleans really gassed me. I thought for sure it would be the thrusters, but it was the hang cleans. Now, all 8 rounds I did the 7 reps without a break, but after complete the set it would definitely take me a second to catch my breath. 

The High pulls I had the habit of breaking them up into 2 sets of 5. Overall I'm happy with my work. I collapsed on the floor, feeling that yummy euphoric feelings. My shoulder is definitely sore, but not in pain. I did the shoulder mobility WOD with Rader today, so hopefully it will help the soreness pass quickly. 

More hot tub action tonight, so I'm really drowsy yet again. Good night!

For time:

Run 1K

50 Wall Ball 2-fer-1's

25 Flying Pull-ups

Scale Version A:

Run 1K - I ROWED!

30 Wall Ball 2-fer-1's

15 Flying Pull-ups (one hand at a time)

My time: 14:54

I loved this wod. It kicked my ass. I rowed because my calves are super tight from the sprints on Sunday's team WOD. It took me 5:04 to row 1000, which means I have yet to improve on my 500m time. I've plateaued at the 2:29-2:34 range. Oh well. Rowing is low on my "things to work on" list. 

I love/hate the 2fer-1's. I like the challenge, but boy are they tiring. Esp. after the row, I could only do 2 at a time before having to take a couple of seconds to catch my breath. It felt like the 30 wall balls took me a long time to get through. 

Onto the bar, I used a 1.5" band. I violently kipped and reached behind me to the 7ft bar, hoping that my little hand would take. Times 15. It was not cool. And it ripped up the hands good. No blood for me, but quite a few did escape unscathed. 

I collapsed on the floor and had that feeling I chase... it was great. My body was felt like a big beating heart. The heat rushing to my face. Mmmm. 

My body is in healing mode. Even though I had 8 hours of sleep last night, I felt really tired in the middle of the day and took an hour nap. I can only assume it's because it needs the sleep to heal my sore parts. It's not even 11pm now and I'm struggling to keep my eyes open It's like I'm a baby or a puppy. It could also be that I had hot tubby time with Suzy this evening that really made all mailable and relaxed. I put my tight calves against one of the water jets and it felt soooooooooooooo good. 

Ok, can't fight the sleep monster anymo...re.

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.