Friday, August 29;
Remember those fun little books you used to read when you were in elementary school where you got to choose the outcome? If you wanted one thing to happen you'd turn to page 15, and if you wanted another thing to happen you would turn to page 18. I loved those books.
Why is it that when you get the same options in life it just doesn't ever seem that fun??
This morning I went to my doctors to discuss the options with the shoulder.
If you'd like Option #1 read the below paragraph.
If you'd like Option #2 read the second paragraph.
Option #1:
Don't have surgery. If I don't have surgery to fix my shoulder I could live a perfectly normal life. I'd be just like other perfectly normal people. I may be able to do workouts on the elliptical machine, and I will probably be able to run and do other physical activities like hiking. I will always have to work around small amounts of pain or maybe even lots of pain. I will always have to be careful about my shoulder.
Option #2:
Have surgery. There is a 4 to 6 MONTH recovery period. My arm will be in a sling for the first month. That means no driving and definitely not much movement for it. After the recovery period I could be back to normal and working on getting my strength back. I will have to be very careful not to push it too much because I could tear the suture that the doctor put in. Basically, the surgery would tighten up my muscles in my shoulder much like what Jen Conlin had done on her shoulder. There is a 90% success rate. My doctor will pretty much know when he goes in for surgery if the procedure will work or not. It involves four small incisions in my shoulder. It's an hour and a half long, out patient surgery. There will be a minor bit of scarring, but I always tend to think scars are kind of cool. Someone much smarter than me once said interesting people have scars and bruises. I agree!!!
I guess it comes down to which option I'll choose. The final outcome will be the same.. a little bit of pain and surgery.. it's just do I want to have it now or do I want to have it later in life when the repurcussions could be more serious?
Friday, August 29, 2008
Thursday, August 28, 2008
Swimming in Sweat
Thursday, August 28;
You've got to be kidding me! I walked up the steps this morning and walked past a wall of some of the sweatiest people I've seen in a long time. Craig has soaked his shirt.. The entire front part of Pat's shirt was dripping.. Everyone was just nasty and damp. Everyone said it's a bad one.
You've got to be kidding me! I walked up the steps this morning and walked past a wall of some of the sweatiest people I've seen in a long time. Craig has soaked his shirt.. The entire front part of Pat's shirt was dripping.. Everyone was just nasty and damp. Everyone said it's a bad one.
This picture has nothing to do with this post, but what a good looking group of people!
I checked out the white board. Famous last words, "Seriously, this one doesn't look too bad." Have I learned nothing in the year and a half I've been doing Crossfit??
Jerry gives the 3,2,1 and Go... and we're off! The first three rounds weren't bad at all. I was flying, and right on tap to hit 10 rounds in 30 minutes. It was nice because this workout was ALL LEGS. No shoulders!!! No shoulders (except for the TGU). I went pretty light on the left side, so it wasn't too terrible at all.
Workout:
AMRAP in 30 minutes
6 TGU (15lb left & 20lb right).. I know the right was a little weak, but my shoulders were dead
9 Slamballs (15lb)
12 Box Jumps
15 Abmat Situps
Total: 9 rounds
Oh yeah, by round 6 I was hurting, HURTING! I also joined the group of sweaty crossfitters as well. Yum!
Tonight, Keturah and I are off to watch a Nationals game. These are $45 tickets that I got for free, and they could have been yours. I guess between Obama's convention speech, college football and the Nat's poor scoring season.. they were easy tickets to pass up.
Tomorrow, I'll hit an early workout and then head to my doctors office to talk shoulder! Wish me well.
Wednesday, August 27, 2008
Full Range of Motion
Wednesday, August 28;
Today was all about full range of motion.. Crossfit preaches full ROM for everything we do. Why do bicept curls when you could do cleans and jerks or snatches? Why do squats if you can't break 90 degrees? Why do pullups if you can't go all the way down and then get all the way over the bar?
The other day my boss was telling me about her experience with her trainer at her gym. My boss is in her 50's and she's a pretty strong lady. She's not a crossfitter, just a normal gym-goer. She was proud that she could do "boy" pushups, but couldn't understand why her trainer wasn't reciprocating her excitement. I asked her to explain her pushups to me. She described a pushup similar to what many women do. It's the same kind of pushup I used to do before coming to Crossfit Old Town. She gets on her toes and then bends her elbows until it hurts and then comes back up. She would do this 10 times and say, "I've done 10 pushups."
Thank goodness her trainer knows better. He said, "It's not a real pushup unless you go all the way down." She was having trouble understanding why it wasn't good enough to go until it hurts and then go back.
So why is it so important to have a full range of motion on all movements? There are two major reasons that I gave to my boss. First, it's the best way to get stronger. You may only get a few reps with perfect range of motion, but it is preferable to get just a few perfect movements than getting partial movements. Second, it's the best way to measure progress. How can you tell if you're getting stronger unless you have a constistant standard to measure yourself against?
That's my preaching for the day!
Workout:
800 meter run
7 Rounds
6 Hand Stand shrugs
3 L-sit pullups
800 meter run
5 Rounds
6 Hand Stand shrugs
3 L-sit pullups
800 meter run
3 Rounds
6 Hand Stand shrugs
3 L-sit pullups
Total Time: 33:20
You may be wondering what that whole schpiel was above if I only did Hand Stand shrugs.. well the explanation is perfectly clear. If you can't do the full range of motion, then you are forced to do modifications until you are strong enough to complete the full range of motion. I will work on shrugs and negatives until I can get all the way down and then all the way back up again.
Today was all about full range of motion.. Crossfit preaches full ROM for everything we do. Why do bicept curls when you could do cleans and jerks or snatches? Why do squats if you can't break 90 degrees? Why do pullups if you can't go all the way down and then get all the way over the bar?
The other day my boss was telling me about her experience with her trainer at her gym. My boss is in her 50's and she's a pretty strong lady. She's not a crossfitter, just a normal gym-goer. She was proud that she could do "boy" pushups, but couldn't understand why her trainer wasn't reciprocating her excitement. I asked her to explain her pushups to me. She described a pushup similar to what many women do. It's the same kind of pushup I used to do before coming to Crossfit Old Town. She gets on her toes and then bends her elbows until it hurts and then comes back up. She would do this 10 times and say, "I've done 10 pushups."
Thank goodness her trainer knows better. He said, "It's not a real pushup unless you go all the way down." She was having trouble understanding why it wasn't good enough to go until it hurts and then go back.
So why is it so important to have a full range of motion on all movements? There are two major reasons that I gave to my boss. First, it's the best way to get stronger. You may only get a few reps with perfect range of motion, but it is preferable to get just a few perfect movements than getting partial movements. Second, it's the best way to measure progress. How can you tell if you're getting stronger unless you have a constistant standard to measure yourself against?
That's my preaching for the day!
Workout:
800 meter run
7 Rounds
6 Hand Stand shrugs
3 L-sit pullups
800 meter run
5 Rounds
6 Hand Stand shrugs
3 L-sit pullups
800 meter run
3 Rounds
6 Hand Stand shrugs
3 L-sit pullups
Total Time: 33:20
You may be wondering what that whole schpiel was above if I only did Hand Stand shrugs.. well the explanation is perfectly clear. If you can't do the full range of motion, then you are forced to do modifications until you are strong enough to complete the full range of motion. I will work on shrugs and negatives until I can get all the way down and then all the way back up again.
Free Baseball Tickets
Wednesday, August 27;
I have FREE tickets to a Nationals game of Thursday. Keturah may be taking one of the tickets.. but I have an extra one. The seats are really good... Please don't make me beg!!!
The game is against the Dodgers and it starts at 7:10pm. Did I mention that the seats are good?
I have FREE tickets to a Nationals game of Thursday. Keturah may be taking one of the tickets.. but I have an extra one. The seats are really good... Please don't make me beg!!!
The game is against the Dodgers and it starts at 7:10pm. Did I mention that the seats are good?
Tuesday, August 26, 2008
Dirty Dozen
Tuesday, August 26;
A quick workout that kicked my butt. When I saw this one up on the board I thought it would take me forever. I was surprised at how quickly I went through it. I did the modified deadlifts as prescribed, but used the floss on my ring dips. Still not doing the workout as prescribed. Argh. Annoying!
Before I started doing Crossfit, I did 10 deadlifts as a warmup at 135. At the time it was my body weight. It would take me a good while to bang these suckers out. I'd do 3 or 4 and then put the bar down. Then I'd do 5 and then finish off the last 1 or 2. I have since dropped ten pounds and now I can do 12 deadlifts without stopping. I did the modified suckers each round without putting the bar down. I felt really good, but by the end I could feel my back rounding, and I could feel it getting tighter. My lower back is sore now, and it'll be worse by the morning.
Workout:
5 Rounds
12 Deadlifts: 135lb
9 Ring dips: floss (my lats still hurt from last Tuesday's ring dip workout. That's sad)
6 burpees
Total: 13:20
A decent time, but not nearly as fast as Chriss and with the modified ring dips. I liked today's workout though. I got a few good grunts in. It's nice to push myself to that point. It's a good stress releaver and I know Gar likes it.
Just kidding!!!
A quick workout that kicked my butt. When I saw this one up on the board I thought it would take me forever. I was surprised at how quickly I went through it. I did the modified deadlifts as prescribed, but used the floss on my ring dips. Still not doing the workout as prescribed. Argh. Annoying!
Before I started doing Crossfit, I did 10 deadlifts as a warmup at 135. At the time it was my body weight. It would take me a good while to bang these suckers out. I'd do 3 or 4 and then put the bar down. Then I'd do 5 and then finish off the last 1 or 2. I have since dropped ten pounds and now I can do 12 deadlifts without stopping. I did the modified suckers each round without putting the bar down. I felt really good, but by the end I could feel my back rounding, and I could feel it getting tighter. My lower back is sore now, and it'll be worse by the morning.
Workout:
5 Rounds
12 Deadlifts: 135lb
9 Ring dips: floss (my lats still hurt from last Tuesday's ring dip workout. That's sad)
6 burpees
Total: 13:20
A decent time, but not nearly as fast as Chriss and with the modified ring dips. I liked today's workout though. I got a few good grunts in. It's nice to push myself to that point. It's a good stress releaver and I know Gar likes it.
Just kidding!!!
Front Range Fire Breathers
Wednesday, August 20;
Sorry it's taken me so long to get this pictures posted. I wanted to revisit last week's workout with Front Range Crossfit. This is a workout that we should totally try at CFOT. I've been so excited to share the story of my Crossfit visit.
I pulled up in our big old black suburban with DC plates (Sometimes when I'm driving that vehicle, I pull down my sunglasses, put on my nastiest scowl, and pretend I'm Secret Service. I'll never be Mike though). I pulled up and sat down on the side walk to put on my socks and I get the best Crossfit greeting I could ever ask for. Two dogs.. one barking, little rat dog, and one glorious bull dog.. greet me as I pull on my socks and shoes. Many of you don't know, but I have a huge affinity for ugly, cute dogs. You know the dogs that are so ugly that they become cute?? this bulldog was the perfect example of ugly cute, and all he wanted was for me to pet him. I knew this workout would be good.
I walked in and was immediately greeted. You have to love crossfitters. They are nice any where you go. I signed my life away and then hopped into a quick warmup. Then we got right to setting up the workout.Here it is.. it may need a little explaining.
Workout:
5 Rounds, You have 1:30 to do each set, and a 2 minute break between each round
5 Weighted pullups
5 Heavy push presses
5 Deadlifts
Add up the total of each round, then multiply each round by 5, then add all of the rounds together for your total score. Got it? Here are my rounds:
Round 1: Pullup: 125 + PP: 75 + DL: 135 = 335 (x5) = 1,675
Round 2: Pullup: 137 + PP: 70 + DL: 135 = 342 (x5) = 1,710
Round 3: Pullup: 142 + PP: 70 + DL: 135 = 347 (x5) = 1,735
Round 4: Pullup: 142 + PP: 70 + DL: 135 = 347 (x5) = 1,735
Round 5: Pullup: 142 + PP: 70 + DL: 135 = 347 (x5) = 1,735
My Total weight moved: 8,590
So, I thought that was pretty good, right? Yeah, I was proud that I was able to do the weighted pullups. I could have gone heavier on the push press, but I was afraid to hurt my shoulder. I also wish I had gone heavier on my first few deadlifts. I was rounding out toward the end, so I guess that weight was okay. Anyway, I was happy with my score.. until I saw these girls' scores..
Yowzah!!!
Then they posted the results on their mainsite and I was right in the middle (even on the lower end of the middle). Also remember these girls were doing this workout at altitude. Imagine with a full breath of air. SCARY!!! The girl with the short hair was doing 40lb weighted pullups, 135lb push presses and 245lb deadlifts.. really, really sick stuff. Look at the scores of the girls above!
So much respect for the ladies of Front Range Crossfit. I didn't feel too sweaty after this one, and I was actually ready to do another workout, because I didn't kill myself with this one. Lesson learned, "Go heavier next time!"
Saturday, August 23, 2008
A Run in Mile High City
Saturday, August 23;
I've been sluggish for the past few days. Sluggish or busy (which ever one you prefer). We've been traveling around Denver for the past few days. Yesterday, we stopped at the Colorado Convention Center to talk with the College Democrats of America. We did a quick interview with the President of the College Dems and then opened up the Campaign 2008 bus for tours.
After wrapping up there we headed to the American Presidential Experience (APE) where we did tours of our bus in a big exhibition hall. Across from us is a replica of Airforce One and then at the end of the hall is a replica of the Oval Office. Right. My life is super cool! It is nice to run into C-SPAN fans, and to get to chat about the Education Department.
The major downside of traveling is that it's really tough to eat well and it's even harder to find time to workout. I have been skipping workouts for the past few days. This morning I just decided to go for a good run. I was out for about an hour. It was a nice 5 mile run. Going out was pretty easy and smooth, but going back in was terrible. The entire way back was uphill and at this altitude it really hits you. I felt good after getting it done and didn't feel guilty eating food at the press party at night. Returning tomorrow.. looking forward to getting back.
The major downside of traveling is that it's really tough to eat well and it's even harder to find time to workout. I have been skipping workouts for the past few days. This morning I just decided to go for a good run. I was out for about an hour. It was a nice 5 mile run. Going out was pretty easy and smooth, but going back in was terrible. The entire way back was uphill and at this altitude it really hits you. I felt good after getting it done and didn't feel guilty eating food at the press party at night. Returning tomorrow.. looking forward to getting back.
Thursday, August 21, 2008
It's the Labrum, Stupid!
Wednesday, August 20;
It's not exactly the news that I was expecting this morning. I've had my mind on work, Denver and the Democratic National Convention. I was getting ready this morning, and I heard my phone ringing. It was my doctor's office. My doctor had had a chance to take a look at the MRI scans. To quote the nurse, my "labrum's not right."
I asked her to expand on that statement. Basically, my labrum which is cartilage that helps hold the ball of the shoulder in the socket was not made correctly. You can all rest assured that it wasn't Crossfit that messed up my shoulder. It was my mother! I guess it's been misshaped since birth (I don't know that for sure, but it makes me feel better to say that).
When the labrum is working properly it decreases in size, like air being let out of a balloon. My shoulder actually increases, which is why my shoulder pops out of socket occasionally. Now this is a pretty basic description, and I'm not sure if this is 100% correct. It sounds good to me for now. I asked what sort of treatment is usually used for this. It seems that surgery will be in my near future.
I have an appointment with my doctor next Friday to discuss the problem further and to figure out the next steps. It feels good to know what the problem is. I've always had strange problems with my shoulder. I dislocated it when I was in high school, and even when I was young it's been hard for me to put my hand behind my head while I was laying down. I've always described it as a "creepy" feeling. I guess now I know why. VALIDATION!!!!
Knowing that a few extra workouts wouldn't hurt my shoulder anymore, I went to a pretty hard core Crossfit affiliate in Denver and represented CFOT proudly. I'll tell you more about the workout in my next post, and I'll tell you about some serious female firebreathers. Incredible!
It's not exactly the news that I was expecting this morning. I've had my mind on work, Denver and the Democratic National Convention. I was getting ready this morning, and I heard my phone ringing. It was my doctor's office. My doctor had had a chance to take a look at the MRI scans. To quote the nurse, my "labrum's not right."
I asked her to expand on that statement. Basically, my labrum which is cartilage that helps hold the ball of the shoulder in the socket was not made correctly. You can all rest assured that it wasn't Crossfit that messed up my shoulder. It was my mother! I guess it's been misshaped since birth (I don't know that for sure, but it makes me feel better to say that).
When the labrum is working properly it decreases in size, like air being let out of a balloon. My shoulder actually increases, which is why my shoulder pops out of socket occasionally. Now this is a pretty basic description, and I'm not sure if this is 100% correct. It sounds good to me for now. I asked what sort of treatment is usually used for this. It seems that surgery will be in my near future.
I have an appointment with my doctor next Friday to discuss the problem further and to figure out the next steps. It feels good to know what the problem is. I've always had strange problems with my shoulder. I dislocated it when I was in high school, and even when I was young it's been hard for me to put my hand behind my head while I was laying down. I've always described it as a "creepy" feeling. I guess now I know why. VALIDATION!!!!
Knowing that a few extra workouts wouldn't hurt my shoulder anymore, I went to a pretty hard core Crossfit affiliate in Denver and represented CFOT proudly. I'll tell you more about the workout in my next post, and I'll tell you about some serious female firebreathers. Incredible!
Wednesday, August 20, 2008
In Mile High City
Wednesday, August 20;
I made it here safely. I can't believe it's only Wednesday. Yesterday felt like the longest day in creation. Up at 6am, workout, shower, work, home, packing, airport, 3 hour flight to Denver, dinner, watch some Olympics, asleep by 11pm (denver time).. 1pm (eastern time). Note: I go to sleep at 10pm. This body needs to make sure it gets some good rest.
While I'm on the road, I basically do Marketing for C-SPAN. We talk about the network and our unfiltered, unedited coverage of politics and government. We have two big tour buses called the Campaign '08 Buses. Right now both are in Denver for the Democratic National Convention. It was pretty exciting when I fly into the airport. There was a big C-SPAN billboard in the Denver airport as I was walking to the baggage claim. I got excited, so I took a picture. Unfortunately, I forgot to bring my cord, so I can't upload pictures until I get home.
Today, we are going to a Rotary club in Fort Collins, CO, which is north of Denver. We'll do a presentation to a whole bunch of rotarians. We're also doing another event at the Fort Collins city hall. After that wraps up, we'll head back to Denver. I'm planning on making it to Front Range Crossfit. I may be cutting it a little tight on time, but I think I'll just make it. I'm a little concerned about the altitude, but if Olympians can do it, I can do it to. Right?!
I'll let you know how tonight's workout goes. I'm still sore from Sunday and yesterday. My shoulders have that good muscle soreness and my lower back is tender from the modified deadlifts. I'm just hoping for no ring dips tonight.. please no ring dips!!!
I made it here safely. I can't believe it's only Wednesday. Yesterday felt like the longest day in creation. Up at 6am, workout, shower, work, home, packing, airport, 3 hour flight to Denver, dinner, watch some Olympics, asleep by 11pm (denver time).. 1pm (eastern time). Note: I go to sleep at 10pm. This body needs to make sure it gets some good rest.
While I'm on the road, I basically do Marketing for C-SPAN. We talk about the network and our unfiltered, unedited coverage of politics and government. We have two big tour buses called the Campaign '08 Buses. Right now both are in Denver for the Democratic National Convention. It was pretty exciting when I fly into the airport. There was a big C-SPAN billboard in the Denver airport as I was walking to the baggage claim. I got excited, so I took a picture. Unfortunately, I forgot to bring my cord, so I can't upload pictures until I get home.
Today, we are going to a Rotary club in Fort Collins, CO, which is north of Denver. We'll do a presentation to a whole bunch of rotarians. We're also doing another event at the Fort Collins city hall. After that wraps up, we'll head back to Denver. I'm planning on making it to Front Range Crossfit. I may be cutting it a little tight on time, but I think I'll just make it. I'm a little concerned about the altitude, but if Olympians can do it, I can do it to. Right?!
I'll let you know how tonight's workout goes. I'm still sore from Sunday and yesterday. My shoulders have that good muscle soreness and my lower back is tender from the modified deadlifts. I'm just hoping for no ring dips tonight.. please no ring dips!!!
Tuesday, August 19, 2008
Slow and Steady with Crossfit Virtuosity
Tuesday, August 19;
Today's WOD had my name written all over it. It's not because I'm particularly good at any of the movements, but because it was just a nice slow and steady workout. I had time to really take it easy and concentrate on form and really push myself to do the movements the best that I could. I used to hate these sort of workouts, because there are no winners here. No fastest time. No highest reps. Now that I've found my not as competitive, technically proficient self I enjoy these sort of workouts much more. Additionally, it gives us some extra time to joke around and laugh a little bit. Plus no puddles of sweat on the mats.
Workout:
Focus on Form and Increasing Strength
5 Rounds:
Modified Deadlift x10 (worked up to 125lbs)
Hollow Rocks: hold 45 seconds
Ring Dips (pushed from heels, to improve strength in dips) x10
The deadlifts were a little strange for me. I really feel how loose my shoulder is. Once the weight got heavy, I could feel it pulling my shoulder when it was hanging down below my knees. It's not exactly pulled out, but it just feels loose and not as solid as my right shoulder.
Surprisingly, the ring dips felt pretty good. I wasn't going deep into dips, so I didn't put any strain on my shoulder. Starting from my heels and pushing off that way really allowed me to work on improving strength. I really felt the strain in my lats. It was a nice, deal pull. The key was to tighten up my core and glutes and then straighten up my arms. I had trouble getting to a solid lockout at the top of the press, but I think after doing 50 ring dips that may be understandable.
I am off to Denver this afternoon. I'm planning to stop by Front Range Crossfit. They look like a group of pretty tough crossfitters. I always enjoy pushing myself with a new group of people. It's never really the same as working out with my good old Crossfit Old Towners!
Today's WOD had my name written all over it. It's not because I'm particularly good at any of the movements, but because it was just a nice slow and steady workout. I had time to really take it easy and concentrate on form and really push myself to do the movements the best that I could. I used to hate these sort of workouts, because there are no winners here. No fastest time. No highest reps. Now that I've found my not as competitive, technically proficient self I enjoy these sort of workouts much more. Additionally, it gives us some extra time to joke around and laugh a little bit. Plus no puddles of sweat on the mats.
Workout:
Focus on Form and Increasing Strength
5 Rounds:
Modified Deadlift x10 (worked up to 125lbs)
Hollow Rocks: hold 45 seconds
Ring Dips (pushed from heels, to improve strength in dips) x10
The deadlifts were a little strange for me. I really feel how loose my shoulder is. Once the weight got heavy, I could feel it pulling my shoulder when it was hanging down below my knees. It's not exactly pulled out, but it just feels loose and not as solid as my right shoulder.
Surprisingly, the ring dips felt pretty good. I wasn't going deep into dips, so I didn't put any strain on my shoulder. Starting from my heels and pushing off that way really allowed me to work on improving strength. I really felt the strain in my lats. It was a nice, deal pull. The key was to tighten up my core and glutes and then straighten up my arms. I had trouble getting to a solid lockout at the top of the press, but I think after doing 50 ring dips that may be understandable.
I am off to Denver this afternoon. I'm planning to stop by Front Range Crossfit. They look like a group of pretty tough crossfitters. I always enjoy pushing myself with a new group of people. It's never really the same as working out with my good old Crossfit Old Towners!
Monday, August 18, 2008
An Old Friend and a Lot of Lunges
Sunday, August 17;
This was a great workout! I had a blast today, because I didn't have to run off right after class was over. I was able to hang out a bit, and get an extra workout in, and chat with some fellow Crossfit Old towners.
Today was pretty sweet, because we did a workout that Jerry and I had created when I was resting my shoulder. I titled it "the Hinterlands," because I was outside running all alone, when everyone else was inside the blue room doing there workout. What made it even worse was that it was in the middle of March and it was pretty freaking cold outside.
My last time for this one was 24:18. Today we kept the workout outside, so that eliminated running up and down the stairs to get into the blue room. That off the bat would have cut some time off of my PR.
Workout:
3 Rounds for time:
800 meter
50 situps (with abmat)
50 air squats
Time: 20:19
I was pretty happy with my time, especially when you consider that I am not really a runner.
Workout #2:
400 meter walking lunges for time
Time: 15:25
I was glad that Harold and Charlie did this with me. Then of course Matt hopped in after and smoked all three of our times.
Seriously?? This was fun for about the first 75 meters. What were we thinking??? I may have been laughing in this picture, but really... inside I was crying! I know it's going to be bad when I'm sore the night of a workout. This morning, my legs feel like bricks and my rear is feeling pretty tight. Maybe I should do some squats to get the blood flowing.
Getting Out into Nature
Saturday, August 16;
Sometimes nature is the cure.. I made plans with a friend from work to go kayaking on Saturday. It was the best decision we could have made. The two of us drove out to Annapolis and hopped into a kayak near an inlet that leads to the Atlantic Ocean.
It was great to take off our life jackets, stick our feet in the water and to just sit back and relax. We were out for about 3 hours or so, we got a sweet tan, relaxed a little, and even got a nice little arm workout.
Sometimes nature is the cure.. I made plans with a friend from work to go kayaking on Saturday. It was the best decision we could have made. The two of us drove out to Annapolis and hopped into a kayak near an inlet that leads to the Atlantic Ocean.
This isn't us, but I wanted to put a picture in.
We picked up a two person kayak and got into the water. We headed first into the inlet. There were these really incredible houses on the water, and a few friendly kayakers. It was a little frustrating, because at first we'd paddle a little bit and we'd veer off to the right, then we'd correct and paddle a bit and then veer off to the left. It was this annoying little zig zag. Surprisingly, once we got closer to the ocean it was much easier to paddle straight.
It was great to take off our life jackets, stick our feet in the water and to just sit back and relax. We were out for about 3 hours or so, we got a sweet tan, relaxed a little, and even got a nice little arm workout.
Here's the place where we went in Annapolis:
http://www.paddleorpedal.com/ratesgroupreservation.html
It's really well worth the drive. It's much nicer on the ocean than it is in the Potomac. Try it!
Friday, August 15, 2008
You Can't Always Get What You Want
Friday, August 15;
Life doesn't always turn out how you expect or want it to. I am one of those planners. I go through life with a certain path in mind. I have an idea where I want to be in 5, 10, 15 years. Things I do are usually in direct correllation with that. Sometimes it's hard for me to just let loose and have fun, because letting loose doesn't always help me get where I want to be.
Unfortunately, even the best planners can't control where the universe will take you. It's a lesson I haven't settled with quite yet in my life. I generally want to know what I will be doing on a daily basis and I want to be in full control of my future. You can't always get what you want.
Lately, a lot of things in my life have been in flux. My school, work and social lives have not exactly been perfect or satisfying. Usually, I can rely on a good workout to put me in a good mood or to help me blow off some steam. My shoulder has kept me from really going full out, and I've been worn out from dealing with everything else on my plate. When this happens with me, I usually realize it's time to cleanse the things that are placing extra weight on my shoulders. Sometimes that cleansing process can be really painful, but it's an unavoidable part of life.
I think I am rambling a bit, and I apologize that I'm not exactly coming to a point. If I had an answer then I think I wouldn't feel like my life is in flux. A co-worker said to me the other day, "what is meant to happen will happen." It's a helpful thing to keep in mind. I truly believe that things happen for a reason. We may not have the wisdom to know why they happen in the moment, but retrospect allows us the wisdom to learn from our past and modify our behaviors for the future.
Serenity Prayer
God grant me the serenity to accept the things I cannot change;
Life doesn't always turn out how you expect or want it to. I am one of those planners. I go through life with a certain path in mind. I have an idea where I want to be in 5, 10, 15 years. Things I do are usually in direct correllation with that. Sometimes it's hard for me to just let loose and have fun, because letting loose doesn't always help me get where I want to be.
Unfortunately, even the best planners can't control where the universe will take you. It's a lesson I haven't settled with quite yet in my life. I generally want to know what I will be doing on a daily basis and I want to be in full control of my future. You can't always get what you want.
Lately, a lot of things in my life have been in flux. My school, work and social lives have not exactly been perfect or satisfying. Usually, I can rely on a good workout to put me in a good mood or to help me blow off some steam. My shoulder has kept me from really going full out, and I've been worn out from dealing with everything else on my plate. When this happens with me, I usually realize it's time to cleanse the things that are placing extra weight on my shoulders. Sometimes that cleansing process can be really painful, but it's an unavoidable part of life.
I think I am rambling a bit, and I apologize that I'm not exactly coming to a point. If I had an answer then I think I wouldn't feel like my life is in flux. A co-worker said to me the other day, "what is meant to happen will happen." It's a helpful thing to keep in mind. I truly believe that things happen for a reason. We may not have the wisdom to know why they happen in the moment, but retrospect allows us the wisdom to learn from our past and modify our behaviors for the future.
Serenity Prayer
God grant me the serenity to accept the things I cannot change;
courage to change the things I can;
and wisdom to know the difference.
Thursday, August 14, 2008
Into the Tube
August 14, 2008;
Now, I've never thought that getting an MRI would be a big deal. It's just like getting an x-ray except they put you in a big tube. Right? That's what I thought it was going to be, and that's what I keep telling myself it was. It's been about 5 hours since I got it done and I still don't really feel "right". Maybe it's because I'm crazy?
Here's the deal. I took the day off of working, so my body wouldn't hate me even more. Got there and filled out the paper work. Everything was fine. Got in to the first exam room. I'm still doing fine. The technician explains what's going to happen. I had done some research, so I was fine there. Finally the doctor comes in. Here's where it gets tricky.
I want to place this disclaimer that I really just pretend to be tough all the time. I don't like it when I'm not in control of a situation. I don't like needles and I don't like when my shoulder pops out of socket. I'm no Jen Conlin or Melanie. Okay? The doctor walks me through the process. First a dot on the shoulder, then iodine to clean the skin, then three injections of medicine to numb the area. This is supposed to be like the novacain shot you get at the dentist. The difference is that the first shot just numbs the top layers of skin. The second shot goes into your muscle. The final shot actually goes into your tendon. This does NOT feel good. Once they have numbed your arm, they inject a blue dye in so they can read your scan better.
My doctor must do Crossfit or something, because he says to me, "We're going to do this as a team." I'm thinking to myself.. "shit, I can never fail my team." So I get my A-game face on. I'm ready. I'll catch what ever. I'll jump where ever. Doc, just tell me what you want to do and I'll do it. Then he says to me, "I'm going to inject the dye. I know how much I want to put into your shoulder, but you tell me when you can't take any more." This is the part I have a hard time with. I can't find it in myself to say stop. I know there's an amount that he wants me to take, and I should take it. Right???! By the third injection of the dye he says he's gotten in all that he needs. Thank G-d. I couldn't take one for the team any more.
Now that he's done, he tells me I'm okay to move, but I'm afraid to because my shoulder feels like it's going to pop out of socket. I'm all shaky and I feel like a total wuss. The tech gets me some water, and I'm ready for the second round.. take me to the tube.
I get on the bed and they slide me in. I had already decided that I'd keep my eyes shut the whole time. You're so closed in that it's easy to freak out. Thankfully, I don't mind being in closed spaces, so I was fine with that. Two things to note about being in the big MRI tube. You can't move and it's loud. The noise is actually pretty interesting. It goes from sounding like that old DOS game Pong, to a lawn mower, to "the most annoying sound ever" from the movie Dumb and Dumber. Except the most annoying sound can be really brief and repetitive or it can last for minutes at a time. All very fun things to hear when you're already tense. Also, my shoulder is really uncomfortable when I'm lying flat on my back. The entire 30 minutes that I was in there I was fighting the sensation that my shoulder was slipping out of socket.
Some distraction techniques I used:
-Visualizing Melanie, Mike Mann and Jerry. They are all hard asses, who have gone through the same thing. I knew they wouldn't be pansies, so therefore I couldn't be a pansy.
-Going through the alphabet while visualizing the numbers
-Stressing about my job
-Stressing about school
-Coming up with various Crossfit workouts
-Going through conversations I need to have with various people
-Doing burpees
-Matt Komar doing burpees (don't ask why, but it was relazing)
The whole thing took about an hour and a half. My shoulder is still a little sore and strange feeling. The doctors said I should be able to come in and workout like usual. We'll see how I feel, but I'm expecting to be in tomorrow for an AMRAP version of Elizabeth!
Oh, I should know the results in about a week or so.
Now, I've never thought that getting an MRI would be a big deal. It's just like getting an x-ray except they put you in a big tube. Right? That's what I thought it was going to be, and that's what I keep telling myself it was. It's been about 5 hours since I got it done and I still don't really feel "right". Maybe it's because I'm crazy?
Here's the deal. I took the day off of working, so my body wouldn't hate me even more. Got there and filled out the paper work. Everything was fine. Got in to the first exam room. I'm still doing fine. The technician explains what's going to happen. I had done some research, so I was fine there. Finally the doctor comes in. Here's where it gets tricky.
I want to place this disclaimer that I really just pretend to be tough all the time. I don't like it when I'm not in control of a situation. I don't like needles and I don't like when my shoulder pops out of socket. I'm no Jen Conlin or Melanie. Okay? The doctor walks me through the process. First a dot on the shoulder, then iodine to clean the skin, then three injections of medicine to numb the area. This is supposed to be like the novacain shot you get at the dentist. The difference is that the first shot just numbs the top layers of skin. The second shot goes into your muscle. The final shot actually goes into your tendon. This does NOT feel good. Once they have numbed your arm, they inject a blue dye in so they can read your scan better.
My doctor must do Crossfit or something, because he says to me, "We're going to do this as a team." I'm thinking to myself.. "shit, I can never fail my team." So I get my A-game face on. I'm ready. I'll catch what ever. I'll jump where ever. Doc, just tell me what you want to do and I'll do it. Then he says to me, "I'm going to inject the dye. I know how much I want to put into your shoulder, but you tell me when you can't take any more." This is the part I have a hard time with. I can't find it in myself to say stop. I know there's an amount that he wants me to take, and I should take it. Right???! By the third injection of the dye he says he's gotten in all that he needs. Thank G-d. I couldn't take one for the team any more.
Now that he's done, he tells me I'm okay to move, but I'm afraid to because my shoulder feels like it's going to pop out of socket. I'm all shaky and I feel like a total wuss. The tech gets me some water, and I'm ready for the second round.. take me to the tube.
I get on the bed and they slide me in. I had already decided that I'd keep my eyes shut the whole time. You're so closed in that it's easy to freak out. Thankfully, I don't mind being in closed spaces, so I was fine with that. Two things to note about being in the big MRI tube. You can't move and it's loud. The noise is actually pretty interesting. It goes from sounding like that old DOS game Pong, to a lawn mower, to "the most annoying sound ever" from the movie Dumb and Dumber. Except the most annoying sound can be really brief and repetitive or it can last for minutes at a time. All very fun things to hear when you're already tense. Also, my shoulder is really uncomfortable when I'm lying flat on my back. The entire 30 minutes that I was in there I was fighting the sensation that my shoulder was slipping out of socket.
Some distraction techniques I used:
-Visualizing Melanie, Mike Mann and Jerry. They are all hard asses, who have gone through the same thing. I knew they wouldn't be pansies, so therefore I couldn't be a pansy.
-Going through the alphabet while visualizing the numbers
-Stressing about my job
-Stressing about school
-Coming up with various Crossfit workouts
-Going through conversations I need to have with various people
-Doing burpees
-Matt Komar doing burpees (don't ask why, but it was relazing)
The whole thing took about an hour and a half. My shoulder is still a little sore and strange feeling. The doctors said I should be able to come in and workout like usual. We'll see how I feel, but I'm expecting to be in tomorrow for an AMRAP version of Elizabeth!
Oh, I should know the results in about a week or so.
Wednesday, August 13, 2008
Rest Day - Super Sore
Wednesday, August 13;
I have started holding Wednesday as a rest day, since I've started school. It's nice knowing that I don't have to be asleep by 10pm or that I don't have to prepare my lunch the night before or pack my suitcase to get ready for work. It's a nice break that gives me a little bit of a respite.
I may not have suffered from torn callouses yesterday. No blood came from me, but I am hurting in other places. The ring rows aren't terribly painful. Sometimes I can really feel how fried my lats are after doing high reps of them. Today, I'm feeling fine there. The two other exercises certainly left their mark.
Box jumps.. I have a pretty high level of output on my boxjumps. I can do a lot in a very short time, especially using gymnastic mats and jumping 24 inches. I keep my movement fairly succint. Jump up, straighten hips, jump down, jump up again. There are no extra hops. There is no foot replacement. It's clean and simple. Unfortunately, this shreads my calves (in a good way). It also doesn't help that I always wear high heels during the day. Sometimes I can barely walk the day or two after I do box jumps.
Kettlebell swings.. I've noticed lately that my lower back kills after I do swings. I used to have no problem with them. When I use the 45lb KB it kills. I have noticed this more after I've been using both arms for the swings (post shoulder injury). I must be rounding out my back when I pick up the bell and using my lower back strangely when I swing. Strange. I'll have to work on it.
That is all, sorry there's not much more meat to this post.
I have started holding Wednesday as a rest day, since I've started school. It's nice knowing that I don't have to be asleep by 10pm or that I don't have to prepare my lunch the night before or pack my suitcase to get ready for work. It's a nice break that gives me a little bit of a respite.
I may not have suffered from torn callouses yesterday. No blood came from me, but I am hurting in other places. The ring rows aren't terribly painful. Sometimes I can really feel how fried my lats are after doing high reps of them. Today, I'm feeling fine there. The two other exercises certainly left their mark.
Box jumps.. I have a pretty high level of output on my boxjumps. I can do a lot in a very short time, especially using gymnastic mats and jumping 24 inches. I keep my movement fairly succint. Jump up, straighten hips, jump down, jump up again. There are no extra hops. There is no foot replacement. It's clean and simple. Unfortunately, this shreads my calves (in a good way). It also doesn't help that I always wear high heels during the day. Sometimes I can barely walk the day or two after I do box jumps.
Kettlebell swings.. I've noticed lately that my lower back kills after I do swings. I used to have no problem with them. When I use the 45lb KB it kills. I have noticed this more after I've been using both arms for the swings (post shoulder injury). I must be rounding out my back when I pick up the bell and using my lower back strangely when I swing. Strange. I'll have to work on it.
That is all, sorry there's not much more meat to this post.
Tuesday, August 12, 2008
Bleeding Love
Tuesday, August 19;
Maybe this is what Leona Lewis pictures when she's singing that song..
"You cut me open and I, Keep bleeding, keep, keep bleeding love, I keep bleeding, I keep, keep bleeding love, Keep bleeding, keep, keep bleeding love. You cut me open."
Or maybe not...
I couldn't help thinking of that song this morning as I was watching everyone finishing today's workout. What a freaking nightmare. Literally! There was blood on the bars, bloody tape, bloody latex gloves, bloody kettlebells. I think the perfect word for it was carnage. Nasty, guts laden carnage... In a good way.
It takes a certain kind of person to rip their hand open while doing pullups but then hop right back on that bar and continue to complete your WOD. It's something I'm continually impressed with.
Since the shoulder is out of commission, I was not lucky enough to join in on all of this blood and guts. I would have loved to have had a token of my hard work to show off at work (I'm being serious). I was able to highlight a nice bruise I got from yesterday's ring dips, but that's nothing compared to a serious gash on the palm or a rip of the callous. How dissappointing. I hate missing out on all of this fun!
Check this one out.. and do it if you dare!
Warmup:
5 Rounds:
5 Burpees
10 Overhead Squats
15 Abmat Situps
Workout:
Complete for time:
36, 30, 24, 18, 12, 6 reps
Pullups (I subbed in ring rows)
Box Jumps
Kettlebell swings (started with 35lb went to 45lb)
Total time: 20:25
Maybe this is what Leona Lewis pictures when she's singing that song..
"You cut me open and I, Keep bleeding, keep, keep bleeding love, I keep bleeding, I keep, keep bleeding love, Keep bleeding, keep, keep bleeding love. You cut me open."
Or maybe not...
I couldn't help thinking of that song this morning as I was watching everyone finishing today's workout. What a freaking nightmare. Literally! There was blood on the bars, bloody tape, bloody latex gloves, bloody kettlebells. I think the perfect word for it was carnage. Nasty, guts laden carnage... In a good way.
It takes a certain kind of person to rip their hand open while doing pullups but then hop right back on that bar and continue to complete your WOD. It's something I'm continually impressed with.
Since the shoulder is out of commission, I was not lucky enough to join in on all of this blood and guts. I would have loved to have had a token of my hard work to show off at work (I'm being serious). I was able to highlight a nice bruise I got from yesterday's ring dips, but that's nothing compared to a serious gash on the palm or a rip of the callous. How dissappointing. I hate missing out on all of this fun!
Check this one out.. and do it if you dare!
Warmup:
5 Rounds:
5 Burpees
10 Overhead Squats
15 Abmat Situps
Workout:
Complete for time:
36, 30, 24, 18, 12, 6 reps
Pullups (I subbed in ring rows)
Box Jumps
Kettlebell swings (started with 35lb went to 45lb)
Total time: 20:25
Monday, August 11, 2008
Biting the bullet (or "Going into the Tube")
Monday, August 11;
After a nasty shoulder workout and a few conversations with some concerned Crossfitters, I bit the bullet this morning. I called my doctor to schedule an MRI for my bum shoulder. I certainly had some interesting conversations with the receptionist with my doctor's receptionist as well as an interesting conversation with the guy who scheduled my MRI.
The receptionist told me that I'd be having a MRI (Magnetic Resonance Imaging) with Arthrogram. That means that they will inject my shoulder with dye. The dye allows the doctors to seek any tears. They are looking for the dye to seep into places where it shouldn't be.
The deal is that they inject my shoulder, and then they stick me into a tube. I have to sit there without any sort of distraction (book, radio, television, someone to talk to) for about 45 minutes. That's its own sort of torture. They say that it's hit or miss if the injection will hurt or not. Some people say it actually relieves some pain. My thought is to prepare for pain, and then be happy when it doesn't hurt that badly.
The scan is scheduled for this Thursday. I was thrilled they could get me in so quickly. My shoulder doctor is out of town this week, so he should be able to look at the results when he returns next week. I will be out of town in Denver, so I expect that I'll be able to know more about the next steps once I return. At this point I am expecting to have some sort of surgery. I'm hoping it'll be fairly minor and I'll be able to return to some form of activity after a few weeks of recuperation.
Some of the questions they asked me over the phone:
Are you allergic to dye?
Do you have claustrophobia?
Do you have shrapnel in your body?
Pacemaker or any other device that regulates your heart?
I guess those are pretty normal questions... the claustrophobia just reminded me that I'd be stuck in a tube for a long time... alone. They didn't ask me if I hated being alone. Ahh.. the good ole' lock-key-kid syndrome rears it's ugly head. Someone hold my hand!
Workout:
lots of ladders
Right Arm Snatch 25lb (1, 2, 3,... 9, 10)
Left Arm Snatch 15lb (1, 2, 3,... 9, 10)
Right Arm Lunge 25lb (1, 2, 3,... 9, 10)
Left Arm Lunge 15lb (1, 2, 3,... 9, 10)
Dips (pink band) (1, 2, 3,... 9, 10)
800 meter run (AKA rest)
Right Arm Snatch 25lb (10, 9, 8,... 2, 1)
Left Arm Snatch 15lb (10, 9, 8,... 2, 1)
Right Arm Lunge 25lb (10, 9, 8,... 2, 1)
Left Arm Snatch 15lb (10, 9, 8,... 2, 1)
Right Arm Lunge 25lb (10, 9, 8,... 2, 1)
Left Arm Lunge 15lb (10, 9, 8,... 2, 1)
Dips (pink band) (10, 9, 8,... 2, 1)
Dips (pink band) (10, 9, 8,... 2, 1)
38:29 (I actually don't remember what this time was, but I think this is it.)
Sunday, August 10, 2008
Teaming up for Trouble
Saturday, August 10;
It was tough to get up this morning. I've been dragging ass for the past few weeks. I can't tell if it's from work, school and working out or if something else is wrong. It sucks having to drag myself out of bed. I've been trying to stick to the Zone and eat clean, because I thought that was a little bit of the problem. Who knows.. maybe I'm just getting old. Ugh!
After making it to workout, I always expect that I'll be able to rally the troops when I get to CFOT. Lately that hasn't been happening as easily either. I still get pretty sweaty and a good workout in. I'm happy with that, but I wish it was more of a killer workout, heavier, harder.. yada yada.
Today's WOD was a little group work. Usually on Sundays it's a pretty good bet that we'll be doing group work. That's fine with me, but it's hard to measure your own particular output. Each team had a deck of cars. Each card represented a particular movement. The number on the card represents the number of reps. Jokers are the worst.. 1st joker means 10 reps of all of the different exercises.
Workout:
Go through 3 decks of cards:
ringrows
renegade rows
KB high pulls (36lbs)
jumping slamballs (10lbs)
1st Joker: 10 reps of all 4 exercises
2nd Joker: Group 800 meter run
Very tired.. sleep now.
It was tough to get up this morning. I've been dragging ass for the past few weeks. I can't tell if it's from work, school and working out or if something else is wrong. It sucks having to drag myself out of bed. I've been trying to stick to the Zone and eat clean, because I thought that was a little bit of the problem. Who knows.. maybe I'm just getting old. Ugh!
After making it to workout, I always expect that I'll be able to rally the troops when I get to CFOT. Lately that hasn't been happening as easily either. I still get pretty sweaty and a good workout in. I'm happy with that, but I wish it was more of a killer workout, heavier, harder.. yada yada.
Today's WOD was a little group work. Usually on Sundays it's a pretty good bet that we'll be doing group work. That's fine with me, but it's hard to measure your own particular output. Each team had a deck of cars. Each card represented a particular movement. The number on the card represents the number of reps. Jokers are the worst.. 1st joker means 10 reps of all of the different exercises.
Workout:
Go through 3 decks of cards:
ringrows
renegade rows
KB high pulls (36lbs)
jumping slamballs (10lbs)
1st Joker: 10 reps of all 4 exercises
2nd Joker: Group 800 meter run
Very tired.. sleep now.
Thursday, August 7, 2008
Welcome to the Painstorm
Thursday, August 7;
I walked around the corner this morning, and I knew it wouldn't be good when I heard Jerry say the word "Painstorm." That's never a good thing. Never. There were two options for today's workout either the prescribed Painstorm workout or another option that looked similar to it, but the weights weren't as heavy and the reps were a little higher.
I kept stalling before making the decision, but eventually decided to go with the Painstorm workout, but go light.
I did one round at lightning speed and then Jerry suggested doing reps of 10 instead of reps of 5 in order to get the same metabolic affect. I didn't think it would be a good idea to do high reps of push presses at 55lbs, but I knew I could do all of the other exercises at this weight. Wow, what a difference a few reps make!
Take a look at this ugly workout:
Workout:
5 rounds for time..
400 meter run
10 deadlifts
10 Hang Squat Cleans
5 Push presses (55lbs)
10 Front Squats
Total time: 27:21
I'll have video to post later of the Hang Squat Cleans. Ugh.
On another note, Jerry sent a note out to the website mentioning Fight Gone Bad III . I won't explain the FGB workout, but I will tell you a little bit about the purpose of it. It's a workout done by Crossfit affiliates around the nation/world. The workout also doubles as a fundraiser for prostate cancer research through Athletes for a Cure. Last year, CFOT raised several thousand dollars. I was able to contribute a significant amount of funds to this pot through fundraising. The event holds personal significance for me, because I lost my dad to prostate cancer 7 years ago.
My goal last year was to break a total score of 300 points. I came so close with 297.5. It was so dissappointing to have trained so hard and come so close to miss my goal by so little.
I was hoping that my shoulder would have been recovered by September, so I could take part in the workout as prescribed. Some recent setbacks in my recovery have forced me to realize that this will probably not happen. I know I could do most of the workout, but it's just not safe to push really hard in the pushpress (that's what really hurts my shoulder). I may have to test myself to see where I am with all of these exercises, but I'm pretty sure it's not smart to try to hit this workout as prescribed.
:(
This brings me to wonder what role I can play in a workout that means so much to me. Things to ponder.
I walked around the corner this morning, and I knew it wouldn't be good when I heard Jerry say the word "Painstorm." That's never a good thing. Never. There were two options for today's workout either the prescribed Painstorm workout or another option that looked similar to it, but the weights weren't as heavy and the reps were a little higher.
I kept stalling before making the decision, but eventually decided to go with the Painstorm workout, but go light.
I did one round at lightning speed and then Jerry suggested doing reps of 10 instead of reps of 5 in order to get the same metabolic affect. I didn't think it would be a good idea to do high reps of push presses at 55lbs, but I knew I could do all of the other exercises at this weight. Wow, what a difference a few reps make!
Take a look at this ugly workout:
Workout:
5 rounds for time..
400 meter run
10 deadlifts
10 Hang Squat Cleans
5 Push presses (55lbs)
10 Front Squats
Total time: 27:21
I'll have video to post later of the Hang Squat Cleans. Ugh.
On another note, Jerry sent a note out to the website mentioning Fight Gone Bad III . I won't explain the FGB workout, but I will tell you a little bit about the purpose of it. It's a workout done by Crossfit affiliates around the nation/world. The workout also doubles as a fundraiser for prostate cancer research through Athletes for a Cure. Last year, CFOT raised several thousand dollars. I was able to contribute a significant amount of funds to this pot through fundraising. The event holds personal significance for me, because I lost my dad to prostate cancer 7 years ago.
My goal last year was to break a total score of 300 points. I came so close with 297.5. It was so dissappointing to have trained so hard and come so close to miss my goal by so little.
I was hoping that my shoulder would have been recovered by September, so I could take part in the workout as prescribed. Some recent setbacks in my recovery have forced me to realize that this will probably not happen. I know I could do most of the workout, but it's just not safe to push really hard in the pushpress (that's what really hurts my shoulder). I may have to test myself to see where I am with all of these exercises, but I'm pretty sure it's not smart to try to hit this workout as prescribed.
:(
This brings me to wonder what role I can play in a workout that means so much to me. Things to ponder.
Playing Catch Up
Tuesday, Aug. 5;
Sorry for being MIA for a few days! For those of you wondering, my new bed is still in my trunk. I've been a big old slacker this week. I've had some stuff going on that has just zapped me mentally, that has put a big old drain on me physically. I wasn't sleeping much last week or at the beginning of this week. This have evened out a bit (which is a good thing) and I have been able to relax. I'm slowly on my way back to getting some rest and becoming "normal" again.
I don't have much more to write about that, so I'll just list my workout and move on with my day.
Workup:
Clean practice: 15lb, 35lb, 55lb, 65lb
Workout:
5 rounds for time
12 Hang Power Clean (65lb)
24 Pushup (modified to knees)
48 Squat
Total time: 14:19
The time was great, but almost too fast. I can't figure how else I could have made this workout more difficult. I can't go much heavier for the cleans, because I'm nursing my shoulder. Maybe I could have pushed to do standard pushups, but the shoulder holds me back as well. I wonder what would happen if I wore a weight vest and did modified pushups. I could slowly go for heavier weight vests until I'm ready for standard pushups. The problem is that I know I can do the pushups, but after a bit they start to hurt my shoulder in a bad way (not a good muscle hurt). I want to take it easy and slowly work back up to a stronger, healthier shoulder. Maybe I'll just have to settle for a fast time and light weights. bummer.
Sorry for being MIA for a few days! For those of you wondering, my new bed is still in my trunk. I've been a big old slacker this week. I've had some stuff going on that has just zapped me mentally, that has put a big old drain on me physically. I wasn't sleeping much last week or at the beginning of this week. This have evened out a bit (which is a good thing) and I have been able to relax. I'm slowly on my way back to getting some rest and becoming "normal" again.
I don't have much more to write about that, so I'll just list my workout and move on with my day.
Workup:
Clean practice: 15lb, 35lb, 55lb, 65lb
Workout:
5 rounds for time
12 Hang Power Clean (65lb)
24 Pushup (modified to knees)
48 Squat
Total time: 14:19
The time was great, but almost too fast. I can't figure how else I could have made this workout more difficult. I can't go much heavier for the cleans, because I'm nursing my shoulder. Maybe I could have pushed to do standard pushups, but the shoulder holds me back as well. I wonder what would happen if I wore a weight vest and did modified pushups. I could slowly go for heavier weight vests until I'm ready for standard pushups. The problem is that I know I can do the pushups, but after a bit they start to hurt my shoulder in a bad way (not a good muscle hurt). I want to take it easy and slowly work back up to a stronger, healthier shoulder. Maybe I'll just have to settle for a fast time and light weights. bummer.
Monday, August 4, 2008
You've Won a New Bed!!!!
Monday, August 4;
I guess it's a sign that I've been very religious about my diet?? Maybe, it's a sign that I spend too much money on food?? Maybe it just shows that I'm incredibly regimented?? Loyal?? I am not quiet sure what to make of it.. maybe you all can help me shift this little story out.
Last night I stopped by the grocery store after getting back from out of town. I needed to buy my usuals (string cheese, blueberries, grapes, strawberries, apples, cottage cheese, chicken, half & half, coffee...). I made the shopping trip pretty quick and then got into line. I had no idea what was getting ready to happen.
The lady rings me up. As usual I've spent more money than I'd like to, but I justify it because I eat a lot of food. That's okay, right? The lady tells me the total and then she looks at me like I've just won the lottery. In a really thick accent she says, "CONGRATULATIONS, You've just won a bed!!!"
I was a little tired, so I had no idea what she was talking about. I thought she was saying that I'd won a bag, like one of those environmentally friendly bags so I don't have to use plastic bags to carry my groceries. I said thank you, and then she pointed me over to the Customer Service desk. The manager on duty, who was reminding me of Bob Barker and the Price is Right. He looks at me with this big goofy smile and says, "CONGRATULATIONS, You've just won a bed!!!" I understood his accent, so I asked for some clarification. He explained that I had spent over $40 every week for the past 16 WEEKS. My prize was a huge aero bed like the one below.
It is now sitting in a box in my trunk, and I will bring it inside when I get a chance. I may actually sell it and get back some of the money I've spent at Harris Teeter over the past 4 months.
Oh God!
Workout:
Interval work:
1000 m row
21 light barbell thrusters 35lbs
21 ring rows
750 m row
18 light barbell thrusters 35lbs
15 ring rows
500 m row
12 light barbell thrusters 35lbs
9 ring rows
I'll post times to comments once Jerry puts them up.
Friday, August 1, 2008
What makes you strong?
Friday, August 1;
This is something that I've had on my mind recently. What is it that makes a person strong? I know a lot of people in my life who are strong in very different ways. My mom is strong because she raised my brother and I as a single mom working full time. My cousins are strong because they just lost their mom, but they still smile. One of our favorite coaches is strong because he moved with his family and opened up a small little business inside a Jui Jitsu studio.
The more I do Crossfit the more I realize that lifting heavy things isn't what makes you strong. I think it's having the will to go on even though your tired or out of breath. It's knowing when to stop because something hurts in a bad way. It's being there for others when they need it. It's knowing when to ask for help. It's knowing that you can do better next time. It's coming back eventhough last time sucked. Strong is putting one foot in front of the other when all you want to do is stop.
I see strength everyday at CFOT and in the people with which I surround myself. The strength is inspirational.
This is something that I've had on my mind recently. What is it that makes a person strong? I know a lot of people in my life who are strong in very different ways. My mom is strong because she raised my brother and I as a single mom working full time. My cousins are strong because they just lost their mom, but they still smile. One of our favorite coaches is strong because he moved with his family and opened up a small little business inside a Jui Jitsu studio.
The more I do Crossfit the more I realize that lifting heavy things isn't what makes you strong. I think it's having the will to go on even though your tired or out of breath. It's knowing when to stop because something hurts in a bad way. It's being there for others when they need it. It's knowing when to ask for help. It's knowing that you can do better next time. It's coming back eventhough last time sucked. Strong is putting one foot in front of the other when all you want to do is stop.
I see strength everyday at CFOT and in the people with which I surround myself. The strength is inspirational.
