Friday, March 7;
Thank goodness! Finally, I have some answers to my questions and some solutions. I went to my first physical therapist session this morning. The first thing she said when she saw me was that I have poor posture. It's totally true. My shoulders slouch in when I'm resting, so the thing I need to work on is keeping my shoulders back and stop my slouching.
She also gave me some good exercises to do to strengthen my lower trapezoid (the area right around my left shoulder blade). At this point I'm just using gravity as the "pressure" against my movement. It's really incredible to see how quickly my left shoulder fatigues with non-weighted exercises.
Also, she noted how "warm" my shoulder is. She then told me what I've already known, but have not done. I have to ice my shoulder. Three times a day for 15 minutes.
Finally, give it a break!! No pullups, nothing. I'm at the point where I'm not going to be doing arm work. She said my muscles are very inflammed and the way to fix it is ice and rest. I know.. I've been fighting this completely but I will probably be MIA for a bit. Cutting back on days at Crossfit. Increasing my running and purely cardio exercising. We'll try it for a bit and see how it goes.
Friday, March 7, 2008
Thursday, March 6, 2008
What a Difference a Day Makes
Thursday, March 6;
Warmup
3 rounds
10 sandbag getups (15lbs)
20 jumping pullups
I bailed on the workout today. I got through two rounds, but my shoulder was killing me even with the substitutions. I can't tell you how much is sucks to be able to join in one day and then be on the sidelines the next. The word is frustration, but I know I only can blame myself. I'm the one who can get my shoulder better. It has a lot to do with forcing myself to stop.
Physical therapy starts tomorrow.
Two weeks and two days without Diet Coke!
Warmup
3 rounds
10 sandbag getups (15lbs)
20 jumping pullups
I bailed on the workout today. I got through two rounds, but my shoulder was killing me even with the substitutions. I can't tell you how much is sucks to be able to join in one day and then be on the sidelines the next. The word is frustration, but I know I only can blame myself. I'm the one who can get my shoulder better. It has a lot to do with forcing myself to stop.
Physical therapy starts tomorrow.
Two weeks and two days without Diet Coke!
I feel Like I'm Flying
Wednesday, March 5;
I felt so "on" today, and it feels freaking great!
Warmup:
Snatch work w/ PVC pipe & 35lb bar (that was too heavy for my shoulder)
Workout:
21, 18, 15, 12, 9, 6, 3
Chins
KB swing 35lb
Squats
Situps
Total: 16:07
I felt how weak I've gotten since I've taken my hiatus from pullups. It's not my grip that's an issue, it's the loss of strength in my lats. It's a guarantee that I'll feel the pain in my back tomorrow. It felt spectacular to be back in the mix. I love working in with my Crossfit buddies.
I felt so "on" today, and it feels freaking great!
Warmup:
Snatch work w/ PVC pipe & 35lb bar (that was too heavy for my shoulder)
Workout:
21, 18, 15, 12, 9, 6, 3
Chins
KB swing 35lb
Squats
Situps
Total: 16:07
I felt how weak I've gotten since I've taken my hiatus from pullups. It's not my grip that's an issue, it's the loss of strength in my lats. It's a guarantee that I'll feel the pain in my back tomorrow. It felt spectacular to be back in the mix. I love working in with my Crossfit buddies.
Tuesday, March 4, 2008
Twenty Something
Tuesday, March 4;
Warmup:
3 rounds of deadlifts
95lbs x10, 95lbs x10, 115lbs x10
Workout:
1/2 Mile Run
1,000 Meter Row
20 Deadlifts 135lbs
20 Jumping Lunges (each leg)
20 Bench Dips (subbed in for ring dips)
20 Pullups
20 Jumping Deck Squat Slamballs
Total time: 22:50
The dips shaved off a ton of my time, so I'd tack on a minute or more for a real time.
I FEEL GREAT! I'm thrilled that the dizzy feeling is gone. Getting some sleep and getting better.
Warmup:
3 rounds of deadlifts
95lbs x10, 95lbs x10, 115lbs x10
Workout:
1/2 Mile Run
1,000 Meter Row
20 Deadlifts 135lbs
20 Jumping Lunges (each leg)
20 Bench Dips (subbed in for ring dips)
20 Pullups
20 Jumping Deck Squat Slamballs
Total time: 22:50
The dips shaved off a ton of my time, so I'd tack on a minute or more for a real time.
I FEEL GREAT! I'm thrilled that the dizzy feeling is gone. Getting some sleep and getting better.
A Dizzy Doozy
Monday, March 3;
I was really, really good to get back into the blue room and get a good workout. I am still fighting through some residual sickness. I have some left over hacking and some dizzyness when I get tired.
Warmup:
Barbell cleans
15lbs x10
75lbs x10
Workout:
7 Strict Right arm Presses 25lbs
14 Squats
7 Ring rows
14 Squats
Total: 10 Rounds
I met my goal of 10 rounds, but I really wanted to hit that. I think my workout was significantly easier than everyone elses. I desperately wish I could join in on the fun!
I was really, really good to get back into the blue room and get a good workout. I am still fighting through some residual sickness. I have some left over hacking and some dizzyness when I get tired.
Warmup:
Barbell cleans
15lbs x10
75lbs x10
Workout:
7 Strict Right arm Presses 25lbs
14 Squats
7 Ring rows
14 Squats
Total: 10 Rounds
I met my goal of 10 rounds, but I really wanted to hit that. I think my workout was significantly easier than everyone elses. I desperately wish I could join in on the fun!
Sunday, March 2, 2008
Sweating the Sick Out
Sunday, March 2;
I really wanted to get in a nice solid workout at my own pace. I wanted to take it slow but still get my heart going. I headed to my good old standby... the stairs!
Warmup:
Running stretches
1 Round of cals
Workout:
10 rounds of stairs (not for time)
3 mile run around Georgetown along the canal and back to the steps
50 Right arm KB snatches for fun (36lbs)
I'm still feeling sick and weezy but better than last week. I have a doctors appointment for this latest ailment tomorrow. Physical therapy starts on Friday.
Diet Coke Free Day 12
I really wanted to get in a nice solid workout at my own pace. I wanted to take it slow but still get my heart going. I headed to my good old standby... the stairs!
Warmup:
Running stretches
1 Round of cals
Workout:
10 rounds of stairs (not for time)
3 mile run around Georgetown along the canal and back to the steps
50 Right arm KB snatches for fun (36lbs)
I'm still feeling sick and weezy but better than last week. I have a doctors appointment for this latest ailment tomorrow. Physical therapy starts on Friday.
Diet Coke Free Day 12
Saturday, March 1, 2008
I Need to Spit
Saturday, March 1;
Two months and 10 days before the cert and I'm gassed after the first round of Fight Gone Bad. I've been out of commission for a full week. I have not lifted a dumbell or done a pullups... nothing. I think my system was more than shocked when it began doing today's workout.
Warmup:
stretches on my own
time at each station learning standards of movement
Workout:
"Fight Gone Bad"
3 rounds of:
1 minute row
1 minute wall ball
1 minute barbell sumo deadlift high pulls
1 minute boxjumps
1 minute Right arm pushpress
1 minute rest
Total: 262
My chest is still weezy after this thing. I felt it the exhaustion hit in after the second round of rows. The spit welled up in my mouth and my lungs started burning. It was hopeless from the beginning. The last time I did FGB my total reps was 297.5 (that subbing in Thrusters and Pullups for Wall Ball and Row). I think my shoulder plays a part and being sick doesn't exactly help either. It was great to see some of the other Crossfitters really step up. Stacy and Chriss put up some unbelievable numbers! Together they make up earth, wind, water AND fire! Also kudos to Keturah, Cara and Kara for pushing through. I know this was Kara's first official FGB and she threw out some numbers to be very proud of. All around it was a great showing for CFOT at the new CF affiliate in Loudon. It's great to expand the NOVA CF family!
Diet Coke FREE Day 11
Two months and 10 days before the cert and I'm gassed after the first round of Fight Gone Bad. I've been out of commission for a full week. I have not lifted a dumbell or done a pullups... nothing. I think my system was more than shocked when it began doing today's workout.
Warmup:
stretches on my own
time at each station learning standards of movement
Workout:
"Fight Gone Bad"
3 rounds of:
1 minute row
1 minute wall ball
1 minute barbell sumo deadlift high pulls
1 minute boxjumps
1 minute Right arm pushpress
1 minute rest
Total: 262
My chest is still weezy after this thing. I felt it the exhaustion hit in after the second round of rows. The spit welled up in my mouth and my lungs started burning. It was hopeless from the beginning. The last time I did FGB my total reps was 297.5 (that subbing in Thrusters and Pullups for Wall Ball and Row). I think my shoulder plays a part and being sick doesn't exactly help either. It was great to see some of the other Crossfitters really step up. Stacy and Chriss put up some unbelievable numbers! Together they make up earth, wind, water AND fire! Also kudos to Keturah, Cara and Kara for pushing through. I know this was Kara's first official FGB and she threw out some numbers to be very proud of. All around it was a great showing for CFOT at the new CF affiliate in Loudon. It's great to expand the NOVA CF family!
Diet Coke FREE Day 11
