focus

Lower the Reps:

10 Muscle-ups or progressions

15 Lowers from an inverted hang on the rings, slowly

20 Handstand push-ups or progressions

25 Ring rows

30 Ring push-ups or push ups or combination

So completely maddening (but still good): I really struggled with the MU progression and being able to keep my false grip. I was using a 1" thick band, as I need the resistance. I ended up "giving up." I then went to LAXCF and was showing Michelle this progression using a thinner band. Lo and behold I was able to bang out 5 muscle up progressions, with a solid false grip. I was completely strong enough to do it with a thinner band. This has been story with all my little goals, where I can't at PCF and then I go to LAXCF and I'm doing all these crazy things: strict pull up, C&J PR, butterfly kip.... and the list goes on. 

I'm grateful still, no matter where I do it. 

So I ran a mile to find my base line, as it is on the goal board that I want a sub 10 min mile. I have another 30 seconds to go I guess. I'm quite happy to learn that I can jog a mile without stopping. Yay me!

The skins leggings came in the mail the other day. I wore them yesterday. I'll probably wear them on more met-con days than skills days like this one. All I do know is that they make my ass look like it belongs on a 19 year old. It looks phenomenal. I would wear my skins everyday just to have my ass lifted and separated on the daily. Granted the millions of squats I've done is part of that, but since the leggings have compression in the thighs, it really makes your ass more... bulbous? LMAO.

Ok, off to work. 

No title

5-4-3-2-1- reps

Bench Press (no chains)

3 Attempts at Max Double Unders between rep rounds

Rest as needed, then perform

"Bradley"

10 6 rounds for time of:

Sprint 100 meters

10 Pull-ups Ring Rows

Sprint 100 meters

10 Burpees Push Ups

Rest 30 seconds

What a great WOD. It was gasser for sure. I'm glad I scaled it. Not sure if my hip would have liked doing burpees, or kipping. 

I haven't sweat like that in awhile. I didn't get through the entire first part of the warm up. I only got to the set of 4. Didn't really do any DUs. 

Ya, my brain is kind of fried, so I don't have anything to say. 

Oh, my hip feels good. Last night I slept better than I have since the ART treatment started. Woke up my maybe a few times just to pop my hip, but no feeling of intense pressure consistently building in the area. 

As well, sitting for long periods is no longer uncomfortable, and walking feels okay. Rounding the back isn't painful anymore. 

I have therapy on Friday, which I'm not really looking forward to, but know that I have to suffer it if I want long term relief. 

Fishy

My arms are fried. I thought I would do the WOD @ 50#s but after a few reps I failed. So I dropped down to 40#s. Round 3, I could no longer get the bar over my chin, so I stripped off 10#s. 

One legged row still feels weird, and there is now way to get intensity up doing it. 

Again very happy to be doing anything at this point. My arms are going to get RIPPED with this hip/back injury...

Speaking of injury, I still haven't pinned down an appt with the chiropractor. I would not be surprised to find out that my injury is really having to do with the nerves around my glute. With all the lacrosse ball rolling that I've been doing, it has given me some relief. I can't wait to see the Doc. 

Fishing is still on my mind. Lol. 

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! 

Put your back into it!

For time:

95 pound Back squat, 50 reps

15 ft Rope Climb, 5 ascents

115 pound Back squat, 40 reps

15 ft Rope Climb, 4 ascents

135 pound Back squat, 30 reps

15 ft Rope Climb, 3 ascents

155 pound Back squat, 20 reps

15 ft Rope Climb, 2 ascents

175 pound Back squat, 10 reps

15 ft Rope Climb, 1 ascent

My Scale: 

45# Back Squat, 50 reps

20 Ring Rows

55# Back Squat, 40 reps

16 Ring Rows

65# Back Squat, 30 reps

12 Ring Rows

75# Back Squat, 20 reps

8 Ring Rows

85# Back Squat, 10 reps

4 Ring Rows

My time: 27:40

I love back squats, I really do. I came to the workout thinking I was going to scale back on the number of reps, but due to the frenzied pace of the 12 o'clock class, I just went for the full monty. 50 reps is a lot. So is 40. So is 30. What did I sign up for? I'm really happy that I survived, cause my round of 20 reps @ 75#s was extremely difficult, that I was unsure of my capability of bangin' out another 10 @ 85#s. I did those last 10 in sets of 2, accompanied with a lot of grunting and grimacing. My legs and hips were just gassed at that point. With Patsy watchin' my back, I got through it somehow. 

Yesterday, Monday, was the first day of the Zone Challenge. My starting weight is 104.6# and my body fat is 25.4% per my bathroom scale. Last year, November 2009, I was 119.4#s and 31.8% BF. 

Let's see what happens.