I'm alive!

"Rick"

4 rounds for time:

20 Hand release burpees

400 meter run

30 Sit ups Wall Ball

15'  10' Rope Climb, 5 ascents

Major Rick Crocker, USMCR, was killed while on a tour of duty in Iraq. This WOD is in honor of him. 

Today maybe the first day I genuinely don't care about my time. I am completely happy with just finishing this difficult Hero WOD. I thought of "Rick" often in those 57 mins. Especially on the runs, when I wanted to stop; I thought, I'm alive, not dead, keep moving-- over and over, like a mantra. 

Doing Annie yesterday, really aggravated my hip flexor. So I subbed in with Wall Ball. Not sure why, since it made more difficult, but I'm glad I didn't cop out with a not challenging movement. 

Before starting the WOD, Diso asked if I could climb the rope. I answered, "I haven't tried since I've gotten stronger." I looped the rope around my right leg, anchored my left foot on top of my right, and pulled up; I was climbing the rope. Without difficulty. I mean the anchoring part. I shimmied up the rope and made the mistake of looking down, and I sorta freaked. Diso and I made the arrangement that I would climb as far as I felt comfortable with, taking into account my level of strength and tiredness as the WOD continued. I'll be honest, some attempts I would get about 2 feet away from the top, and some attempts my arms would just not work and I only got up half way... So I'd average my climbs to be about 10'. 

I couldn't be happier that I have another epic gain today--- 2 days in a row!!! 

Really, again, I will admit that eating clean equates to elite performance in the gym. I am the living data to prove it. Just plain crazy. 

This week has been soooo good :)

I've got this

Three rounds for time of:

15 ft Rope Climb, 5 ascents

21 Ring dips

50 Squats

My scale: 

3 rope lowers 

15 push ups

50 squats

Did push ups on my left arm and the shoulder didn't have any pain. I was a bit apprehensive but it worked out ok. I am glad to lower the reps to 15. Overall the WOD was "good enough." I didn't feel too pushed. After I called time, I immediately got up and started to jump rope. I had the goal to get 50 DUs. Being warm from the WOD, I easily chained up to dozen DUs at a time. After getting to 50, I then felt beat up like I normally would after a WOD. I am going to test out a method where I don't immediately lay down on the floor after the workout, but immediately pick up the jump rope and do 50 DUs. I know the guy Ryan has the same tactic; he immediately jumps onto the rower and rows 500m. I'm not sure if this is something Rob Orlando does or where on the journal I read this but I know a firebreather makes it point not to collapse and die, but to got right into another cardio movement to "cool" down. So I'll give it a try as another method to push myself. Esp. since I'm scaling way back for my shoulder. 

My abs have been so sore since my GHD day. I love/hate the feeling. As well as my calves are sore probably because of the jumping pull up. Ahhh. 

DMB tonight. Should be a good time :)

No title #2

I scaled the rope climbs to rope lowers. I used my workout gloves because my palms were very tender. With just the tips of my fingers exposed, I still had rope burn on my thumbs and ring fingers. 

Since the incident at Yosan clinic on Tuesday, my back has been tight and twitchy-like. What happened was, during my treatment I was laying for about 20 mins on my back, which made my lower back tighten, cramp and seize. It felt really painful. Kristie had to then insert more needles in my face to relax it. Well, the past couple of days I've felt the tightness in my lower back during the day of the Cleans and with today's deadlift. 103# felt really heavy, I think because of my back, AND I'm sure the soreness in my forearms also contributed to that feeling. 

Another pleasant workout at PCF. Very grateful for the next couple days of rest. 

Assimilated

"Tommy V"

21 Thrusters (115/ 80) I did 45#s

12 Rope Climbs I did rope lowers, starting from the ground

15 Thrusters

9 Rope Climbs

9 Thrusters

6 Rope Climbs

My time- 10:04

Felt really good about my thrusters. New guy from Oahu, Rich, gave me some pointers right before the WOD so I felt very conscious about my form, how to conserve energy and how to break it down into manageable pieces of work. I met Rich about a month ago at the first Crossfit 101. He ended up getting an apartment right next door, where Suze's lives. He's a little reminiscent of Jim, but not as creepy. 

This workout is a good precursor of Wednesday's Fran. I feel I've improved greatly on my pull ups and now that I know what works for me on getting through the thrusters, I'm starting to feel good about my Fran time improving. 

I've really been slacking on my monitoring what I eat.

Today I have turkey breast, brussel sprouts, rapini, mushrooms, onions, tangerine. 

Little fried fishy. 

Soon dubu with beef. 

1 boiled egg and 1 chicken sausage, orange, beets, rib eye.-- all at the Diso's pad. We chilled after hours and laughed about a bunch of shit. hahaha.

(Cheaters is on in the background. It is sooo entertaining. ahhh.)

Kale salad. 

I think that's it.