Well, I was a little wary of this one beforehand, but I ended up LOVING it. Sled sprints are my new favorite movement/WOD/whatever!

Our WOD was the following:

10 x 25/75m Sled Sprints

So.. quantity of 10 reps total. 25m sprint with the sled, 75m sprint without the sled. So you start with the sled, and after 25m, you drop it and keep sprinting. Then you get to take your time and walk back. HIIT at its finest! It’s what I need to do more of. I was saying to myself, why am I not doing this 2-3-4 times a week? This is what I need to be doing more of! This is so AWESOME!

Then the next day happened. My feet, my right foot in particular, so inflamed and tender that I couldn’t even walk on it. It had to have been from the sprinting. The over extension of my arches. After some anatomy googling, I have concluded that the part of my plantar fascia that attaches to my heel (towards the rear part of my foot, is very inflamed as a result. It is also an area that’s commonly torn and/or strained. Greeeat!

This is the exact spot where mine hurts, except on my right foot. Stupid Plantars Fasciitis

Here we are, 5 days later, and I can still barely walk when I get out of bed or up from sitting for extended periods of time. With movement and shoes on, it feels better. The best it’s felt is when I wrapped it last night with the voodoo band for a minute or so. I need to do that again.

But of course, I don’t stay off of it. I keep working out, keep running, keep doing stupid things like over/unders, box jump overs and DUs (last week and yesterday)

It’ll go away again. It always does. I want to do more sprints, and now I’m annoyed that this was SO aggravated by something I was pretty good at, too. 🙁

Here’s what I posted on FB.

A whole lot of awesome with a heaping side of awful today. Holy Moly, that was a tough WOD!
Partner WOD:
5 Rounds for Time
2 200m runs
20 KB swings at 55lbs
20 pull ups
2 200m runs
20 OH plate lunges at 25lbs
20 plate facing burpees

Reps split however you like.

I partnered with Vin, which was great! If it wasn’t for him, I wouldn’t have kept going. I would’ve stopped. All the signs of heat exhaustion were there. I was dizzy, had chills, but I felt like I was going to let my partner down if I stopped. Hell, even when I slowed down I felt I was letting him down!

Sucks because we were the last team to finish. 🙁 I hate being last. It took us 41 minutes or so to finish this one. 

I got home and stripped down, made my BCAA drink, and took a glutamine. Then I sat at my desk, just kinda numb and shaky and all like WTF. I felt like I had just done 2 days’ worth of competing. I was drained, lethargic, tired, hot, cold, miserable, shaky. 

Post Saturday WOD Hell.

Of course… I hadn’t eaten anything. BUT I NEVER EAT BEFORE I WORK OUT! I had my coffee, and that was it. As usual! I didn’t think it would affect me like this, but it did. 

Dave got home and looked at me and was like, holy shit are you okay? We opted for a nice carb-filled meal at Pei Wei. I said fuck it, I’m eating rice. I need carbs. I had brown rice with my orange peel chicken (light sauce) and my energy slowly came back. It was amazing how quickly I recovered after eating some carbs. 

The first few weeks or so I did really well with Carb Nite, even though my first couple weeks I was miserable on the actual Carb NIGHT. The last couple weeks, or however long it’s been, have been trying. I have NOT been eating enough, I have not been getting the calories or nutrients my body has craved for fuel. I have been listening to myself and eating them when I feel it’s necessary, and with the workload and hours I’ve been putting in lately, it’s felt necessary. Not in excess, but like, a few bites of rice, or a couple pieces of dried fruit. I wonder how my body will react to it on the scales. 

And it sucks that here I am, stuck at 210-211, because I don’t want to trade pounds for strength. 🙁 

Not much to report. Nasty form, but I wrangled it up there. Power Clean PR at 180. Couldn’t quite jerk it, unfortunately. 🙁 I blamed the lack of carbs in my system for it though, as I felt pretty week that day.

Totally slacking on this. I know. We’ve been insane in the office, I’ve been up at 6a, at the office by 7a, working til 5:30p, maybe working out, going to the grocery store, coming home and doing house things, and then answering emails til 11p or so. It’s been non stop, and the last thing I’ve made time for is recreational writing. My mind has been more calm with the mindless numbing, scrolling action through my facebook news feed. Sorry.

WOD was awesome though! A good one, I liked it.

15 – 12 – 9
C&J 165/115
Box Jumps 30/24″

Finished in 9:33

I hadn’t done this in awhile, and because I didn’t make it to the gym, I decided to do a quick warm up at home and do something uncomfortable. So.. why not 100 burpees for time? It had been over a year since I timed myself.

I tied my shoes, put on some obnoxious music, did my warm ups and stretches, and went for it. I finished 50 in 4:17, which is 33 seconds faster than the last time I did 50. I went on to finish my second set of 50, and my final time was 9:13, 1:43 faster than the last time!

I totally pushed myself too. I was dripping with sweat, counting the numbers backward, out loud, and grunting and making questionable noises and all. I didn’t care. I kept going.

When I was on my last one, I said loudly “Last One!!!!” I was verbally cheering myself on. AMAZING. Instead of the negative self talk I’ve given myself the pleasure of dealing with my entire life, here I was, cheering my SELF on. Come on, Alicia.. 25! (oomph, back on the floor) 24! (grunt, groan, come on.. keep going, 23!

I probably even said Time! when I was done, but I don’t remember. That’s just engrained in me now.

I grabbed my water, and my phone, and laid down in the driveway. So nice. So glad I did that. So happy it was over.

One rep max strict press, but I didn’t get past my old PR of 115. Oh well! That’s totally fine with me, as long as I keep my current strength, we’re good.

Today’s WOD was great. I opted for GHD sit ups instead of Ab Mat Sit ups, because of how they wreck my tailbone.  I also started out with DUs but switched to double singles once I got worn out.

WOD: 5 Rounds

20 – Push Ups
30 – ABMSU
40 – Double Unders

I finished in  14:47.

I have a love/hate relationship with rope climbs. I can do them, but they wear me down. They make me cry. They hurt. I struggle through them and I lose control of my grip (or so I think) and it hurts and burns my feet where I clutch the rope so desperately. I get burn marks around my calf and the inside of my thigh, again, from clinging to it with fear.

So.. I do them. But I hate them. I wish I was better at them, and guess what.. the only way to get better at them is to do more of them. So I suffer on.

Anyway, this WOD was awful. Not quite a cry-er, but I was almost there.

I was excited for a 22 min time cap, but I only had 2 rope climbs left when time was called, and Derek made me finish.  I finished only on the condition that I wouldn’t get a DNF next to my name.  Deal. I finished in 23:21.

WOD: For Time

21-S20H (135/95)
21 – CHIN UPS (STRICT)
3 – ROPE CLIMBS

15 – S20H
15 – CHIN UPS
3 – ROPE CLIMBS

9 – S20H
9 – CHIN UPS
3 – ROPE CLIMBS

I RXed the weight. I did banded chin ups and wrecked my biceps for the next few days (tiny case of rhabdo? Possibly. Oh well, I did it to myself.)

I called it a week and made that my last WOD, especially with the move we had coming up in the next few days.

So.. this is already like 2 weeks old, but with our recent move from our old warehouses into our one brand new one, everything else has been put on the back burner, and Dali has taken priority. I’m talking up at 6 am and into the office by 6:30 priority. It’s been crazy but we’ve gotten a LOT done.

That move deserves its own post. So.. here is Day 414 instead!

WOD: 12 Minute AMRAP

100m Run
10 – Ring Push Ups
8 – KBS (2 Pood/1.5 Pood)

I did 2 ring push ups and decided it wasn’t worth wrecking my shoulder over, so I did regular push ups instead. Trying to not be ashamed of scaling movements, even if I can do the RX ones. (If the RX ones will HURT me, I have to remember that it’s OKAY. Big fault of mine.)

I finished 6 complete rounds, and did the 1.5pd KB too. 🙂

I was worried about this one, because all these weighted lunges as of late have really taken a toll on my emotions, (speaking of emotions, I need to update you all about my Amino Acid Experiment!)

But.. I was good! It was good.

WOD: 12 Minute AMRAP

20 – ABMSU
10 – Overhead Lunges (95/65)
5 – OHS (95/65)

Some of us girls set our goals high and said we’d complete 4 rounds (hah). The top girls in the gym did 8+ that day, so we were like, holy crap, we’ll cut that in half.

I completed exactly 5 rounds. The sit ups were probably the worst, actually! My tailbone was not happy with me, but the fact that I made it through the overhead lunges was a proud moment by itself. 

And by Transformers they don’t mean machines, they mean transforming normal people into hot, crying messes. At least that’s what happened to me!

First, the good news. We were doing some silly strength cycle (I hate strength cycles.. I shouldn’t, but I do.) so I decided to find my C&J 1RM again, which I haven’t done in months. The last time I did it, back in April, I couldn’t get 165, and had to settle for 155, so bummed that day!

So I was determined to get a better number, and I DID! I cleaned 175, and then jerked 175, and Tom didn’t ‘see’ it, so I had to do it again, and I did it again!! It was heavy, but it wasn’t impossible. I knew with this sort of elation, that this WOD would certainly tear me down. It looked way easier than it sounded.

WOD: “Transformers”

10 Rounds for Time
2 – Squat Cleans (225/155)
3 – Muscle Ups
4 – HSPU

I don’t like squat cleans, but I can do them. I prefer not to do them if I don’t have to, so I kept getting yelled at to squat clean 155, which just ended up being harder on my body. At one point, Russ was yelling at me to squat it, so I did to appease him, and wtf, I jammed my elbow by mistake into my knee, which jammed my wrist (cause you know, I had 155lbs in my hands). That’s when I broke down and was like, SHUT THE FUCK UP AND LEAVE ME ALONE PLEASE. I power cleaned the rest of the cleans, did my 3 ring dips/3 ring rows for the muscle up scale, and my HSPUs.. which Justin came over and critiqued and criticized. Jesus Christ, people. Leave me the hell alone. I know I can’t do them to your standards. Please, just let me get through this god awful WOD.

I don’t know if anyone knew I was crying, but it was miserable. I don’t know if it was just me, or what, but I hated this WOD.

What was crazy is, my strength felt good. My diet has been great. I’ve been eating well, cut out all the carbs, starches, sugars, etc. I just broke down mentally under the pressure of this workout. And when I hurt my right wrist during the bum squat clean, I came unraveled. Bleh. It made me think of Dave saying how easy it is to hurt yourself, even when you’re doing things you’re used to. That’s when I thought, this is stupid. I’m going to do it in the way I’m comfortable with, so that I minimize my risk of injuries. The last thing I need is to get hurt doing something that only takes up an hour of my day, and have it affect the rest of my life for the next 1-2 weeks, nonstop. Not worth it.

Fortunately, my wrist is okay, it’s still a little tender, but it hasn’t hindered me from any movements or regular activity. PHEW.

AND I CLEAN AND JERKED 175!!!!!! AHHHHH!!!!!

Dave’s brother, Jon, and his wife, April, were in town for a few days visiting. Dave somehow convinced April that she’d love CrossFit, so she agreed to come with me. Yippeee!

We went to an afternoon class, and did the following:

WOD: 6 Rounds

1:00 ME Wall Balls (20/16)
:30 ME Box Jumps (24/20″) *Step Down Only
:30 Rest
You will have two scores: Total Wall Balls/Total Box Jumps

I did 120 wall balls and 45 box jumps. Woo!!! April did “All of Them” as Justin put it on the board. Love it! She did awesome, and I was so happy she came with me!