Just keep going. Get dressed, drink your coffee, do what you need to go, and go to the damn gym.

That kept me going all last week. I was proud of my 4 days! I haven’t done that in a long time, and it felt amazing.

Tuesday’s WOD was:
Mary
20 min amrap
5 HSPU
10 Pistols (5 per leg)
15 pull ups

I scaled ALL of it and had no shame.

My shoulder was sore from who knows what, so I didn’t want to push it with HSPUs. I did regular push ups instead.

the last time I tried pistols, legit pistols, was over 3 years ago and I about blew my knee out. Since then, I’ve always used a band, or held on to the post, or both. I did both this time.

and I went for the pull ups, but for whatever reason, it also wrecked my shoulder/neck/trap muscles on my left side, so I asked Russ real quick what a good substitute would be and he recommended ring rows.

So. I did 5 push ups, 10 assisted pistols, and 15 ring rows. In 20 min, I completed 8+10 rounds. No shame, no guilt. I didn’t hurt myself, and I was damn proud of that as I walked out of the gym that night.

You say hang cleans, power cleans and front squats, and I’m there! Especially for a WOD. Those 3 movements are music to my ears!

Then you throw in the 1000m row buy in, and you just pretend to not hear that part. Because holy fuck, 1000m row before a bunch of weightlifting is ridiculous.

Luckily, I was able to come in the morning and WOD with Tom after the 10a class. We actually wodded together, which is something I haven’t done with Tom in a long time!! Very cool.

I did a 1RM 1 squat clean + 2 hang power cleans + 3 front squats at 125. The hardest was the grip on the hang cleans, whoa.

WOD:

1000m row buy in
then
3 rounds of
9 power cleans (95/65)
7 hang cleans
5 front squats

The 2nd part of the WOD should’ve taken me like, 3 minutes. The row took me almost 5 min bleh.

I finished in 9:10 and that was a total gasser! Holy hell.

Looking back at the other girls’ scores, I’m pretty happy with how I did. Only 1 girl beat my time, and she’s one of the top girls at the gym! I’ll take it. 🙂 Here I am, beating myself up for not getting a faster time, but I’m also comparing myself to the guys, who row faster and better than my short self.

Celebrating a great WOD by visiting Robeks afterwards for fresh smoothies!

Back to the gym! A friend once said, never miss a Monday, so I went.

overhead squat 3×10 – I worked with 85lbs for 10 reps. Good enough for me.

then

21 ohs (135/95) or (115/75)
3 rope climb
15 ohs
3 rope climb
9 ohs
3 rope climb

I RXed everything except I did 1 rope climb instead of 3 in between each set of OHS. I finished in 8:39.

Like WHOA. I haven’t done 2 days in a row in quite some time! WHAT? Yeah. I thought for sure I’d be dead after my Filthy 30 WOD the day before, but nope. I actually felt really good! And went back for more.

It was a great one, too. I saw hang power cleans and was like, I’m so there.

8 min ME hang power cleans (115/75)

each time you break, perform 15 squats

3 min rest

8 min ME hang power snatch (75/55)

each time you break 15 squats

*score is cleans/snatches/squats*

I did 80 hang power cleans at 75 lbs in 8 minutes, and 75 air squats.

For the 2nd round, I did 64 hang power snatches at 55 lbs in 8 minutes, and also 75 air squats.

My score was 80/64/150

I was pretty happy with that! 🙂 

Okay so I did the Filthy 30… apparently I’ve never done Filthy 50 before! There was one time where I was close to it, but bailed at the last minute. Totally okay with that.

So.. here’s what I did! 30 reps of each though, instead of 50.

For time:
50 Box jump, 24 inch box (20in box)
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (25 was RX for women, I did 30lbs)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds (35lb RX for women)
50 Back extensions
50 Wall ball shots, 20 pound ball (16lb RX for women, I did 20lb)
50 Burpees
50 Double unders (double singles, so 60 total.)

Finished in 25:05

I was happy that I scaled. At first, I was bummed about scaling, but then I was like, screw it. I’m not winning anything here. Get a good workout in and don’t hurt yourself. That’s the goal. And I did it. And it was awesome. 🙂

HOLY HELL. For the first time in… almost a year. I did 265 last July and missed 275 twice by not going low enough. I also remember hurting/popping something in my back and thinking, jesus christ, you are such an idiot for trying..

I got 275 this time! I missed my first attempt, I panicked, actually, and dropped the bar off my back behind me. Two strong boys came over and lifted the bar up for me and I was encouraged to try it again. I bumped it down to 265, did it, and then went back up to 275 and I GOT IT! 🙂

That was pretty awesome.

Then.. the WOD was Fran. I haven’t done a legit Fran since my Level 1, and that was half-assed Fran with jumping pull-ups. I really wanted to try to RX it, but at the last minute, decided to use a band instead. Because I haven’t been wodding regularly, I didn’t think it would be a good idea to jump into it and RX 45 pull ups.

AND… to do Fran in any great length of time really doesn’t do anything that great for you. So I figured, whatever. I’ll use a band. I don’t want to hurt myself or my pride.  So. I used a black band. Screw it, whatevs. I don’t want this to be a 15 min ordeal anyway.

I got started, did all my thrusters unbroken at 65lbs. I got up to the bar and divided my pull ups into 2 segments, no big deal. It took some time and my arms were feeling it.

By the end, (I finished in 9:04) I was smoked. My arms were shaking, sore and weak. I could barely lift my hands up when I went to wash my face after the WOD. I was like, good lord, I’m glad I used a band. Got home, drank my BCAAs, took my glutamine, and hoped for the best.

My right arm hurt more than my left, I figured because I’m left handed, so my left side was stronger. Undressing was an ordeal, and I started to worry. Sleeping was okay, but I couldn’t get comfortable. My arms hurt so badly.  And when I say arms, I mean where my biceps attach to my forearms, I guess. If you hold your arm straight out, palm faced in, and pinch the inside and outside of your elbow, it’s that muscle. The inside elbow bicep connective thing. Yes? Yes. From a google image search, it is apparently the bicep tendon where the pain is.

It got worse the next day. I started googling “mild rhabdo symptoms” and “mild rhabdo treatment” and didn’t get a whole lot of promising results, so I did the next best thing… I drank lots of water, took lots of glutamine, drank my BCAAs and kept an eye on my pee color. (If it’s dark brown, like soda or tea, it’s bad news. Get to the hospital immediately!) The soreness was what threw me off. My arms hurt to straighten all the way out, but I would do it to stretch the muscles. Once I had them outstretched long enough, the soreness would alleviate, only to come back again.  But I could still use my arms. They weren’t giving out. I obviously didn’t work out, but I still had to move stuff around, pick up some heavy things at the office, etc, and was fine doing so.

I didn’t want to tell anyone about it because I didn’t want to go to the hospital for something that I’ve been through before (too many squats, too many GHD sit ups, all on my own accord) and I knew I’d recover and be fine after a few days. I also told myself that if my pee turned brown in any form, that I’d take it more seriously and seek legit medical attention.

The soreness lasted from Monday night through probably Thursday. Sleeping was awful because of how I like to position my arms. I couldn’t take my shirts or sports bras off without being in fairly excruciating pain. I couldn’t push myself up off a seat (like an L-sit type thing), it was pretty awful.

Friday I was feeling more normal, but the WOD had rope climbs and I was like, no. I’m not doing that. And I didn’t want to scale either. I didn’t want to overdo it, and I didn’t want to sound like a whining child (so you know, the best alternative is to do nothing at all… right..) I also figured the healing time wouldn’t be a bad thing.

So… here we are, a full week later, and my arms are fine. I can’t see any swelling, they don’t hurt, although during my massage last night, my biceps were definitely tender when they were being worked on. I can stretch them out with zero pain or discomfort. My pee is perfect. I’ll be returning to the gym tonight. 🙂

Am I saying here’s what to do if you experience what you believe might be mild rhabdo? Absolutely not. Am I saying it worked for me in my situation? I don’t even know if I had rhabdo, but whatever the fuck I did to myself, it hurt really bad (could’ve just been DOMS) and I treated myself with rest, lots of water, lots of glutamine and lots of BCAA, which is what I would do after any crazy workout where I felt pain afterwards.

Here’s my PR picture. 🙂

275lb Back Squat! 10 lb PR!

I don’t know why I title these with Bring a Friend Day, because it’s not like any of my non-crossfitter friends actually have any interest in doing what I do. They are clearly smarter than me.

Anyway, first WOD since the move, and I promised Russ I’d come in.

3 Rounds (FGB style, my favorite!)

1 min max calorie row
1 min max thrusters (45/35) I used 45lb bar
1 min ME burpees
1 min ME push ups
1 min 200 m run (air dyne for me)
1 min rest

Score is total number of reps.

I completed 169 reps and used the 45lb bar. It felt good, as always, to complete a WOD. 🙂

5 sets
1 Snatch + 4 OHS

I did 95lbs

WOD:
200 DUs
3 RFT
21 T2B
15 bar facing burpees
9 power cleans (135/95)

I did the bike for 3 minutes.
Did sissy knees to air instead of T2B, regular burpees instead of bar facing, and of course, did RX power cleans.

Remember, the goal is to stay in shape, not kill myself or get hurt. Keep telling myself that. It’s okay to scale. It’s not like I didn’t get a good workout, I just chose to modify it.

I finished in 18:58 with a 20 min time cap.

K2E sucks once you’re used to legit T2B! I was all wonky on my kip and my momentum sucked. Whatevs.