Another Setback and Strength at WSC.

Saturday afternoon after I returned home from Delaware (which was awesome, thanks for asking!), I was lounging on the couch with Tyler and literally out of complete nowhere I get this intense pinching pain in my left shoulder. For the rest of Saturday it was a constant dull ache. I was careful with it all day Sunday, and woke up yesterday with it more sore than ever. I made an appointment for Wednesday to see an orthopedic surgeon, and decided that skipping dance would probably be the best idea. It calmed down throughout the day, so I went to the gym with Tyler in the evening and just did some basic strength work. It seemed like everything that I attempted other than squats, deadlifts, and rowing caused irritation, so I just stuck to those and did about 25 minutes of mobility and stretching. It was so difficult to pull back, because it’s not like the exercises caused pain, per se, I was just aware that it was putting strain on the joint. But I had a really freaking good day. Look at these PRs!

Strength:

  • Row 1000m: 4:21.7. Seriously!? I cut 7 seconds off of my 1000m row from the beginning of July! What the eff! That was at the higher resistance setting, so I’m assuming that had something to do with it. Wow. So proud! PR!
  • Deadlift 5-5-5-5: 130-130-135-140(f). I just couldn’t get the last set unbroken. My grip kept failing, since the bars at the gym are just slightly larger in diameter than the ones at Crossfit, and I couldn’t get a solid hook-grip.
  • Squat 3-3-3-3-3: 85-90-95-100-100. CHECK THAT OUT. PR by a whole 15lbs!! So excited!!!! I wasn’t even completely gassed from them, either. I remember back when doing 3reps of 85 felt like how those two sets of 100lbs felt. Man, so great. 100lbs. I can’t wait until I can squat my bodyweight!!!! So close! 

…Is this real life?!

I snapped this photo in the locker room afterwards, and I am seriously having a hard time believing it’s me. I see the front of my body all the time, but never really spend time trying to see the back. My shoulders and back have become very defined over the last month, and it’s blowing my mind! That can’t be me! Actually screw that, yes it can because I’ve been working my ass off and I deserve every little bit of that definition!!

Today I hardly have any pain, but my shoulder does feel a little weak. Today’s WOD at Crossfit is “Helen,” a staple workout that I’ve been dying to try, comprised of running, kettlebell swings, and pull-ups, all of which I could do Rx’d. Plus, the warm-up is squat snatches and handstand pushups, so pretty much all shoulder blasters. I decided to sit this one out, which is so awful in my mind, because again, it’s not extremely painful, so I should HTFU and push through it, right?!!?!? Most likely not, and I’m trying to avoid furthering this injury. I will see the doctor tomorrow morning and see what he has to say about it, and hopefully he won’t just send me on my way with a prescription for rest, because I’ll surely go mad.

While I have absolutely no idea what directly caused this injury, since the pain began all of a sudden while lounging on the couch, I do know why I personally am more susceptible to injury. I am extremely flexible. Like, to the point where I get made fun of at my box because of my gumby-like physique. Because of this, I tend to have more wiggle room at times where I should be completely rock solid, and find my flexibility winning over my muscles’ stability. A trainer at my box once told me that it will be great to be so flexible about 90% of the time, but the other 10% of the time it’s going to be an issue, until I can get enough strength built up to stabilize the flexibility. Truer words have never been spoken. I have a final on Thursday, so I suppose I will get to studying, while icing my new injury. Bah.

Friday 7/27 WOD at WSC

Death. Complete and total exhaustion. I am not a morning person by any means, but since I’m leaving to visit my grandmother in Delaware for the weekend I won’t be able to work out later on today, Saturday, or Sunday, so Tyler and I headed to the gym early. Sunday is the Paleo/Primal Potluck at the Caveman’s Man‘s Humble Cave in Winchester, VA. All are welcome, but entrance only granted if you bring something delicious to eat (kidding, but it’s appreciated!!). I am very excited for all of this! I am also very excited for two days of real rest, and not rest like last week where I ended up working out on Sunday!

HOT AIR BALLOON MUSCLE-UP. If you don’t read/watch anything else on my blog, watch this. Life goal!!

Strength:

  • Front Squats 5-5-5-5: 45-45-45-45. This was more of just a mobility and form exercise for me. I watched myself in the mirror and was able to connect the difference between keeping my elbows up and not, and also going all the way down into the squat versus only coming to parallel. It barely even felt like I worked my quads, which is crazy since yesterday getting out of a 42ld front squat for the thrusters felt practically impossible.
  • Row 1000m: 4:40.1. I set the damper on the rower to give a little more resistance (for example, I normally row on a 5, and bumped it to 8 today, with 10 being the max setting) and didn’t want to go at it too intensely because I didn’t know what the extra resistance was going to feel like. This time only ended up being about 12 seconds slower than my previous 1000m attempt, so I look forward to trying it again balls out, with the damper set on 8 and seeing what my time is.

WOD: 15:32

3 Rounds for Time of:

All Level 2!! Mayyyybe overestimated myself a little bit with this one though, not to mention being completely exhausted and attempting to work out at 6:45am. Ugh. The burpees were all unbroken, and double unders were broken into two sets each time, 12 and 8. My wrists were just super slow today. I can usually do about 23-26 unbroken, but not today. I don’t think the pull-ups would have been as much of a problem if the dang bar grips weren’t so slippery, and I kept having to come down and regrip. I also tore my hands in the last round, so that slowed me down as well. Ouch. I most likely should have done these with a little bit of assistance for a faster time, but I am so proud that I did 45 unassisted pull-ups today. I also started trying to work on my butterfly kip, but I don’t think I can quite get my chin over the bar with those yet. I am going to stick with my regular kip for the WODs and maybe I’ll get the butterfly once I get a little more strength built up.

Sunday 7/22 WOD at WSC

I know I said that this weekend was going to be for rest…but I couldn’t stay away! Patriot posted a really great WOD, and I had wanted to work on squats, so I decided to do their squat circuit from last week that I miss on Mondays while I’m at dance, and today’s WOD.

Strength:

  • Row 250m. I really wanted to break my 1:00.8 time from last week, and I knew I was capable of it. Today, I did!!! 00:57.5 seconds!
  • Squat 3-3-3-3-3 (90% of 5RM. Do not go higher even if this feels light): 75-75-75-80-85. It’s been over a month since I did back squats last, so I had no idea what to expect. 75 was easy, and 80 and 85 were both still pretty easy. I knew I was going to be doing a bunch of goblet squats and ground to overheads though, so I didn’t want to completely destroy my quads too early.

WOD: 17:46

4 Rounds for Time of:

  • 10 Dumbbell Ground-to-Overhead: 2 x 25lbs DBs. This means getting the dumbbells from the ground to overhead by whatever means you wish, but they must make contact with the floor at the bottom and have arms locked out at the top. I did a DB clean and jerk.
  • 20 Dumbbell Goblet Squats: 1 x 25lb DB
  • 5 Pull-ups: Unassisted, strong as eff.
  • 10 Push-ups: Knees, but chest-to-deck still.

Today, I effing GOT the pull-ups. I’ve done them unassisted before, but for some reason today, my kip was spot on and my grip was good even though I was SO SWEATY and everything was just in line for them. I could NOT do full push-ups for the life of me though. I didn’t sleep well last night since we were camping, and my chest was tight from sleeping on my side on the ground with only a thin sleeping pad. By the beginning of the second round my legs were already shaking when I started on the goblet squats! It was a good full-body workout covering legs, back, shoulders, chest, and arms. It sucked being so tired, but I wanted to try this workout so badly and I’m glad I got into the gym to do it.

And my yummy post-workout dinner! Epic Protein Powder […that’s the real name!], sweet potato and green beans, smothered in grass fed unsalted goat’s butter and sea salt. Mmmm.

 

You Guessed It, Friday the 13th WOD at WSC

This morning I checked Patriot Crossfit’s WOD, and it was one I REALLY wanted to do. The whole day I was thinking about it, and on the way home I decided that I would haul ass to Patriot to do it at 7:30. When I got home (at 7pm), changed, and went to sign up online, I realized that Patriot’s 7:30pm WODs are only Monday-Thursday!! Tyler was planning on heading to his gym tonight anyway, so I signed up for a trial at his gym just so I could do this WOD. That’s dedication!!

Strength:

  • Row 500m for time: 2:05. Used this as a warm-up, kept getting distracted. I’m hoping to get down to an even 2 minutes at some point.
  • Clean and Jerk 2-2-1-1-1-1: I misread this on the website and thought it was 3-2-1-1-1. Oops! 55-65-70-75-80, which is a whole 20lbs heavier that I c&j’d while in North Carolina. Felt strong and steady the entire time, and felt like I could have done another single at 85lbs if I had been at a proper box and able to drop the weight from the top.

WOD:

12-Minute AMRAP (As Many Rounds/Reps As Possible): 10+10 (10rounds+10reps, so 10 full rounds+5 deadlifts+5push-ups

This was between Level I and Level II. It felt freaking GREAT to be able to do the Toes-to-Bar! And almost every round they were unbroken. I still need to get my kipping down better for them, but I did them still!!! Usually I do a variation of knees-to-elbows or knees-to-armpits (which are exactly how they sound in relation to the TTB movement), but since Level II was just taking down the volume of reps, I decided to try it, since I knew I could do a few in a row. The deadlifts were cake (probably should have gone 15-20lbs heavier), the push-ups got old REALLY fast, and the TTBs were invigorating. I also did a “Finisher” (a workout after a workout)
Okay guys, now I’m actually going to take two whole rest days to study, go up to Baltimore, and catch up on streaming the Crossfit Games. But I can say that something woke up inside of me this week. I’ve been committed to my health and fitness for a really long time now, but for some reason this week something just clicked. I am strong enough to do Crossfit freaking FOUR days in a row. I can push myself beyond my previous limits to find new ones. I do have the discipline to work out five days in a row, Mon-Fri. I feel like I kind of always knew I was capable of this, but it just took actually sucking it up and doing it in order to truly convince myself that it is possible to be as active and dedicated as I have always wished I could be. Can I get a hell yes? Hell. Yes.