I should have listened to my body

Hang power snatch 3-3-3-3-3 reps

I awoke feeling tight in my upper body, but not sore. I felt doing HPS wasn't going to be a big deal. I looked up my 1RM and saw that it was 50#s. Came in, did the Burgener Warm-up and started to feel really sore in the shoulders. I attempted 40#s as my first set and I couldn't get under the bar and lock out my arms. They felt like jello; I was pretty much just pressing the bar to complete the movement. 

I decided to go down in weight and stay there and work on my technique. Well by my 3rd set at 35#s, I could barely jump/shrug the weight. I was just "gassed." My arms would not work. I got on the rings and did several skin the cats to get my shoulders warmer. I went to pick up the bar and I had no strength in my left. 

My entire upper body went to jello. 

Another downer to the day is that my hands are completely raw and very sensitive to the touch. Holding my steering wheeling while driving is painful. This makes me upset cause I purposefully took tomorrow night off to attend the Oly Lifting Class at 6:30pm. I should have taken the day off, let my body and hands heal so that I can do my best on technique tomorrow without being hindered. 

I came home today from the box, feeling very sleepy, which is a sign to me that I need sleep/rest to heal. I got 8 hours last night, too. 

Oy. I do too much too soon, too fast. Here are the consequences and now I'm being a whiney little bitch about it. Ugh. 

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.