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.

100 air squats for time is like, my dream WOD. Boom, done. Walk away. NBD.

I was challenged by Russ, so you know, I had to do it.

First we did our back squats, 20 reps, at 155. And then ME deadlifts at the same weight. I did 20 of those too.

I finished my 100 squats in 2:52. Sub 3!

The next part of the WOD was:

7 min amrap
5 burpees
20 DUs

I rowed instead, because DUs are crippling. I have decided that RXing everything won’t do me any good, and not getting hurt will be far more beneficial in the long run, too. So.. no more movements that cripple me for days, such as DUs.

I ended up getting 6+1 reps. Woot.

No friend, but that’s okay! I got to work alone which is exactly what I wanted.

Partner WOD:
23 min AMRAP
400m Run
3 rounds of
15 2 for 1 wall balls (16/12)
30 Push Press (75/55)
30 Box Jumps (24/20)

So because I worked alone, I conveniently nixed the running, and did 15 wall balls, 15 push press, and 15 box jumps, for 23 freaking minutes.

I also used all the guys’ weights and box height for my workout, to challenge myself a bit.

SO. My Alicia-ified WOD was:

23 min AMRAP
15 wall balls 16lbs
15 push press 75lbs
15 box jumps 24in

I completed 5 rounds + 39 reps. I was 6 reps short of 6 full rounds. I was REALLY happy with my score and happy that I was able to do join in with the boys tonight! I was the only girl in a class with 8 other dudes. It was the 7:30p class, and I got to watch the sun set as I worked out. It was gorgeous, absolutely beautiful.

I stretched out my back afterwards, and ended up pulling myself down too much and felt a little tweak in my lower back. I’m only mentioning it for documentary purposes. Hopefully I can keep it warmed up and loose and it won’t develop into anything. We’ll see. Fingers crossed! I don’t want to be immobile for the next week. 🙁 

YEAH BUDDY. Who knew? I killed it.

Split Jerk PR.. the last time I PRed a jerk was 175lbs during my 1RM clean and jerk, and 1RM snatch back in October.

Today our coach Nate had posted a picture of Gina, who’s super awesome, split jerking 190. Gina is someone I’d pay good money to be as strong as or as awesome as!! I knew when I saw that picture, that I had to at least go in and try for 185!

So it was all like OMG FINE I’LL GO. And I went. And I got 185, and didn’t want to stop there! I added 10lbs on, and missed. I didn’t get under it enough on my split. Nate and Tom got all feisty and coachy on me and I said FINE I’ll do it again, but you have to clean the bar up for me. 😀 So they did..

And.. I was all amped up, all excited, ready to do this!! Did a few practice jerks with lighter weight to make sure my split jerk was good.. AND THEN I DID 195! I even stood there for a few extra seconds with the bar outstretched over my head, for good measure. And yelled with excitement, of course! I dropped the bar, and happily turned around to share my excitement with my coaches, AND THEY WEREN’T EVEN WATCHING. omg..

Fortunately, another girl, Brittany, was on her way outside and saw me drop the bar down after having it completely extended overhead. I told Tom I’d do it again but he’d have to clean the bar up for me, and he said no.. no.. Brittany’s and your word is good enough. 🙂

Pretty freaking awesome!!! I can hoist almost 200lbs over my head. That’s just RIDICULOUSNESS.

The rest of the WOD! Oh yeah.

3 rounds

1 min ME 200m run (I did 10 cal airdyne)
1 min ME push press (115#/75#) (Nate had me do 95lbs instead!)
1 min ME toes to bar
1 min rest

Score was total push press and total T2B, (two separate scores)

I ended up doing 43 and 27. Pretty awesome considering I was using a higher weight than the other girls! Good stuff.

ACCESSORY

5 mins of evil wheels

What fun. I did 30 evil wheels in just over 5 minutes. 

12 min amrap

2 deadlifts (225#/155#)
6 box jump complex (1 complex = 3 air squats + 1 box jump)
25 hose slams

I really liked this one!!  My final score was 6 rounds, RX. The next few days I couldn’t figure out why my legs were so fucking sore! And then I realized it’s because I did 108 air squats total during the WOD. In 12 minutes, plus all the other stuff! So awesome.

WOD:
10 min alternating emom

10 good mornings (95#/65#)
max double-unders

*score is total number of double-unders*

I squatted 145lbs for my 20 rep cycle.
I did 15 DUs (and over 200 singles) and I also wrecked my foot in the process. Hello not being able to walk for the next two weeks.. 🙁

ACCESSORY
3 rounds
1 min max effort weighted sit-ups (45# bar/25# bar)
1 min rest

this one was cool! I used a 35lb bar instead of the 25lb one for my weighted sit ups, and I got 47 reps. I was REALLY happy with that! Those were really cool. I’d definitely do those again. 🙂