She's Back!

Sunday, July 19;

My week of self-imposed time off is over!! Thank freaking G-d. I seriously have been wanting to lift cars, because I've missed working out so badly. I did hit one workout in the blue room on Wednesday, but I felt so horrible about it. I was hurting and out of shape... working through some serious pain and cramping. I knew I wouldn't be able to come in to the blue room to join the usual Sunday morning workout, so I decided I'd hit up the park workout with Crossfit Potomac.

I was a little bummed to find out Jen (the co-owner, and my long time crossfit buddy, and partner in shoulder pain) wouldn't be there, but once I've made up my mind there's no changing it. They hold workouts really close to my house which is prett awesome. It's on an outdoor track at this high school. There was a pretty decent crowd. I always like to see how I stack up to athletes that I don't regularly workout with. I kind of know generally where I sit in the blue room Crossfit community, but it's always a good test of my ability when I have to go up against strangers. Often, it's really humbling.. also, often I love to see that the Crossfit mentality translates to its athletes no matter what affiliate they are with.

What I saw Saturday were some really eager Crossfitters, some hard core athletes and a lot of heart! I love it. Oh.. and I also came up with a much needed new t-shirt logo.. check it out on the right. -->

I was really excited to see my good, old buddy Pat show up during the warm-up (in classic Pat style.. and yes, his hair was a mess!)

For the workout we had to team up in groups of 4. I stayed close to my roots.. sticking with Pat. I knew together that we would be a force to be reckoned with! The guys standing next to us looked like some decent fire breathers so we welcomed them to creat a brutally, tough group of four.

Workout:

Group work: Complete as a group.. only one person doing an exercise at one time

400 meter run

400 squats

300 situps

200 pushups

100 dumbell swings

400 meter run

We started out going clockwise until a person failed at their exercise and then we rotated. This was a pretty efficient way to go about things. We also kept pretty decent track of our numbers.. another key to doing group work.

I knew I could bang out squats and swings, so I stuck to doing those and some situps as well. I contributed about 20 pushups.. They are definitely not my strength any longer, but I was happy that I was able to do full out pushups (not on my knees). My shoulder wasn't bothering me. I think I'll stick to doing full out pushups even if it slows me down. I have the ability to do them, so why not? Good to know.

Also, I should mention that our team was filled with fire breathers! We smoked through this workout in 14:03 (the first to finish!). You all know how I love that. I hope to hit more park workouts. I had a great time. Maybe next time Jenn will join!

There Are Always Other Muscles

Tuesday, July 8;

I wondered this morning as I hobbled out of bed and into the bathroom, "What will Jerry have us do this morning, because there are several muscles that I can't move after yesterday's workout?" Thankfully, I have relentless trust in Jerry and his wisdom. I know that Jerry will treat my sore, broken muscles with respect. Maybe it'll be a "light" day, I thought.. Ha! I should know better.

At least I was right on one account.. Jerry always respects the muscles, but he does it by giving the other "non-hurting" muscles in the body a good whooping. Thanks Jerry! What a guy!


Workup:
Workup to heavy 1 rep max deadlift
I don't remember the exact progression and reps, but this is what I can remember..
95lb x5, 115lb x5, 135lb x3, 155lb x 1, 175lb x1

Workup to heavy 3 rep max ring dips (this means if you've been using bands, go to weaker bands. If you are doing body weight dips, add weight)
I don't remember any of the progression here..
2 body weight ring dips (this is a post injury PR!!!!)

Workout:
AMRAP in 20 minutes:
15 weighted situps
12 pushups (on knees)
9 KB swings (45-55lbs!.. yay Kettlebells!)

8.66 rounds

Right now my body feels Awesome! Awesome in a not awesome way. My legs are all sore and cramped, my lats are on fire, my abs hurt a little, my quads now hurt, my shoulders are throbbing. Go Crossfit!

No Tears (rhymes w/ Fears) for Tears (rhymes w/ glares)

Thursday, June 27;

I knew I wouldn't make it in to Friday morning's class. I also had a little bit of free time Thursday afternoon, so I decided to take advantage of the hot temps and down time. Right after I got home from work, I threw on some running pants and shoes and headed out the door. I did a quick mile and a half run to these pullup bars that are on Four Mile Run. I thought it would be a great idea to hit a partial Cindy, and then run back home for a cool down. I was really pumped about doing a crazy, quick workout at the pullup bars, and I was really excited about a pseudo-Cindy. I haven't done that workout since the shoulder blew, because the pullups and pushups were no good.

Workout:

1.5 mile run

10 rounds

5 pullups

10 pushups (from knees)

15 squats

1.5 mile run

The pullup bars are just monkey bars, so I'm able to hold on to two bars and do the pullups with my hands parallel. They feel really good on my shoulder. The only downside is that the bars are medal and then covered with paint. Trust me.. it can lead to a little suffering.. I'd come to find out soon.

I got myself set up.. Layed out 10 rocks so I could keep track of my rounds. Staked out the perfect spot for pushups (which turned out to be a little less than perfect, but made me look like a serious bad ass).. and got the stop watch set.

3, 2, 1...

The first few rounds were great.. I got through round 4 or so in less than a minute each. Then around round five I realized that the pushups (still done from my knees) were kicking my ass. My back was on fire, and so were my arms, and my shoulders (in a good way).. another thing I didn't forsee was that my knees were also a mess. The place I had staked out to do pushups was actually a dirt pit filled with rocks. What I didn't realize was that the rocks and dirt stick quite nicely to you, especially when your sweating balls.

By the time I got to round eight is was covered in rocks, dirt and sweat, and I was dragging some serious ass. I was encouraged to finish up because a group of middle school boys on their bikes had begun to gather and gawk. A little creepy.. usually when this happens I say something like.. "If you're going to watch, you have to join me." That generally scares people away.
I make it to the end of round 9 and take a look at my hands, which are also covered with rocks, dirt and sweat. I can make out a glorious callous tear on my LEFT HAND!!! You got it.. the injured left arm is now the proud owner of callous. Pure proof that it can take a serious ass kicking once again. Yay!

I had one more round to go.. I finished up, hit the stopwatch, and noticed the beautiful tear on my right hand. I guess sweaty hands and pullup bars aren't a great combination. God, I love Crossfit! My time kind of blew, but I think under the circumstances it's sufficient. Then I dragged ass all the way home to clean up my hands and hop into a much needed shower.