Tuesday, July 29, 2014

Day Two...

So, I think working out yesterday actually helped me.  I coughed a lot, and I think that's just what I needed to get this junk out of my chest.  I am still not feeling 100% energetic, but I can tell I've improved from yesterday morning.  I went in again this morning and got a decent workout - still modified everything, but it was plenty!  I think I'm officially on the road to recovery!  Woo hoo!!

Warm up: practiced weighted, strict, kipping and attempted some c2b

Strength today was snatch balance 5x5, but we had the option of doing overhead squats instead.  Since the snatch balance is a bit of an impact on my leg, I opted for the OHS
5 ea @ 45-50-55-60-65

modified WOD: 10 min amrap

10 thrusters @ 55#
250m row

My score = 4 rounds

Did plenty of coughing this morning too.  I'll be glad when this is over with!

Monday, July 28, 2014


I still feel like crap!!

Last Thursday I woke up feeling worse than ever.  Took the day off work, and rested.  In fact, I rested all weekend.  And still I feel awful.  I got up and went to CrossFit today, thinking maybe I could just sweat it out.  I modified everything, and did a lot of coughing.  I don't know...either I'll get better or I'll die trying.

Strength was hang power cleans 5 sets of 3
my loads:  55-65-75-80-85


Complete as many rounds as possible in 20 minutes of:

3 Hang power cleans (Men 185#, Women 125#)
6 Strict ring dips
9 Box jumps (Men 30” box, Women 24” box)
27 Double-unders

I modified.....

20 min AMRAP
3 hang power clean @ 85#
6 bar dips
10 sit ups
15 squats
= 7 rds + 5 dips

Spent a lot of time coughing and just pacing myself so as not to overdo it.  Felt good to have a barbell back in my hands.  

Wednesday, July 23, 2014

Damn Germs!

Man, whatever this is I've got is kicking my ass!!  Started an antibiotic on Friday and my symptoms seem to have gotten worse.  I stopped the antibiotic - figure it's something viral.  No sense taking something that's not helping.  Anyway, I feel like crap.  Head full of snot; sore throat, no energy.  Bah!  I've made it to CFJ the past two mornings, but scaled he hell out of everything, due to this nonsense, and the fact that I have a couple nagging injuries.  Gotta keep moving though.

Today's WOD was ridiculous.  Super hot and humid.  I was soaked by the end.

As many rounds as possible in 7 minutes of:

1-50’ Sled push (Men 25#, Women empty sled)
1-10’ Legless rope climb (start from seated position on the floor)
rest 3 minutes
As many rounds as possible in 7 minutes of:
5 Deadlifts (Men 275#, Women 185#)
5 Burpee chest to bar pull-ups
rest 3 minutes
As many rounds as possible in 7 minutes of:
10 GHD Sit-ups
10 Back Extensions
rest 3 minutes
As many rounds as possible in 7 minutes of:
15 Box jumps (Men 24” box, Women 20” box)
15 Wall ball shots (Men 20# ball, Women 14# ball)

Of course I scaled or modified most of these.  Here are my results:

WOD 1: 5 Deadlifts @105 & 5 push ups = 7 rounds
WOD 2: 1 sled push & 1 reclining stiff-leg rope ascent/decent = 5 rounds
WOD 3: 15 kettlebell swings @20# & 15 wall ball @8# = 3 rds + 15 KBS
WOD 4: 10 GHD sit ups & 10 back extensions = 4 rds + 4 GHD

Friday, July 18, 2014


I went to bed feeling a-ok.  I woke up about 3:30 with a searing pain in my throat and a really bad earache.  WTF?  I don't have time to be sick.  *sigh*

Thursday, July 17, 2014


Yikes!  This is a tough one.  Body weight, five rounds...just a good old fashioned "gut it out" CrossFit WOD.  My major hurdle was making the decision to do it Rx or scale it.  I decided to go for it!

5 Rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely 3 minutes between rounds.
Post time for each of the 5 rounds to responses.

My total time:  57:55, Rx - PR
My Rounds:

I have only done this one time prior and that was in September of 2008.  At the time I couldn't do a legit pull up.  I was doing jumping pull ups, and I was probably doing "girl" push ups then too.  In 2008, I finished in 51:25.  Today, I did it all, as legit as I possibly could - I'm sure I had a couple snakey push ups in there, but I tried my best to stay tight.  I think I'd call today an improvement, even though I was slower. 

The last 10-12 pull ups were agony.  I could feel blisters forming.  Then I could feel the skin start to move, and then it finally tore.  I wasn't about to give up that close to the finish, though, so I just tried not to grip with those two fingers and finished it off. 

And in other news....I kind of already knew this, but today it was confirmed by an actual professional - I have a stress fracture.  Again!  Damn it.  I am going to return to a more traditional running shoe for anything over just 400m sprints in the workouts.  That is, after I recover.  Six weeks of no impact, no heavy weights.  Damn, damn, damn!!

Wednesday, July 16, 2014

Hump Day

I've been back from Jamaica for a week now, so I guess I should blog about something.  Ha!  I'm finally caving in and going to see the ortho about my leg.  It's been giving me trouble since I went out for a run back in early May.  I kept putting it off, thinking it would just go away, but it's worse.  Running and jumping make it worse and it just hurts all the time.  I'm betting it's a stress fracture.  Bah.  I think it's time to probably give up the zero drop "barefoot" running shoes.  Damn it.  I love them, and they are so comfortable.  But this is the second time I've had an injury from running in them. 

Anyway...I'm back.  I'll be blogging more regularly.

Today's WOD was Heavy Grace, but I did "Grace Light" in order to not stress my leg too much.

30 clean & jerk at 70# = 4:21

I think that was my time.  I seriously cannot remember.