Shoulder Fatigue is the worst

Well, I finally sucked it up and did it. I may be short on money for a while, but I did it. I signed up for a 10 class card at Crossfit Deep/Uptown. I went to the Thursday WOD at Uptown. It is actually a lot closer to my house than Deep is. And I in love with the small classes! It was just me and two other guys.

WOD:

Press
5x3

After each set of 3, immediately perform 3 dips.

Rest

3 Rounds
10 Press (50% of weight used above)
10 Box Jumps
10 Bar-Touch Burpees (Touch pullup bar on each burpee)

Time: 7:16 (Damn you burpees!)

So, with the press, it was not the prettiest. Working set:

35-40-45-40-35

45# was heavy, and was able to do one set, but couldn't even do a second set. Then had to drop down for the 4th set, and again for the 3rd set. Mixed emotions. It's starting all over again. When I first started crossfit, I did shoulder press with only the PVC pipe. And now starting back over again, I am at least doing 45#. It can only improve! Hopefully it won't be long until I am back to what my max was. And this time I am trying to be more committed to the Paleo diet. It is hard, and we are trying to find recipes that we both like. Hopefully it won't take us too long to convert over, but we are doing it gradually. Oh, and *MAJOR* win on the ring dips! I started off using the green band for the ring dips, and well, I had to switch to the BLUE band to do them! :) I was never able to do the blue band before, and now I can! I think a good part of that is that I lost so much weight that with the green band it just doesn't go down. But I am very happy that I can do ring dips with a harder band.

The second part....wasn't that much fun at all! LOL. I did 20# for the push press, box step ups, and knee push up burpees. Burpees slow me down! I hated them before, and I don't think I will ever come to love them. For one, I get really light headed doing them. I have a problem with orthostatic hypotension. I get dizzy and can almost pass out if I get up too quickly from the couch. I have actually passed out twice from doing this. I didn't have this problem before the weight loss. I am going to go to my doctor once school is out and get a physical and see if there is a reason for this. I never had this problem when I did crossfit the first time.

Overall, it is fun to be back! Not sure what my regular days will be. Will just depend on what is going on with work/school/life!

I'd Rather Hurt Than Feel Nothing At All....

This week has been fun...I think. LOL. It has been a long week. Worked 30 hours at the hospital this week. Ended up hurting my wrist pushing tubs of lard (Ok, not really tubs of lard but patients that weighed between 400 & 500 pounds!) So, doing the workout today was kinda tough.

The WOD was a variation of Fight Gone Bad in North Park Mall. I thought it was a lot of fun doing a workout in the mall. Not something that we get to do everyday. There were 8 stations:

Row
Plank
Mountain Climbers
Kettlebell Swings
Air Squats
Sit ups
Burpees
Rest

We did each station twice. Somehow, I got confused in the heat and ended up skipping a row. Oh well. Still had fun, and I think I got a good workout. The Mountain Climbers and Burpees killed my wrist. I am not much of a complainer about pain, so I don't mind that. It just really hurt when you have to support all your weight on your wrists. Oh well. I have my wrist in an ACE wrap (Phoenix helped).

Oddly enough, I missed having Phoenix there with me. And yes, I understand that we live together, and see each other every day (well, the few hours he is home at night after work). But with him there, I push myself just a little harder because I want him to be impressed with all I can do with Crossfit. Not that you ladies don't push me as well, you do. I don't know. Guess I just like having him around. :)

It was of course great seeing you again Carrie! We will need pool time too! Jamie, you are looking great! Good job on the In House Challenge! Thank you ladies for always being there for me! I am so lucky to have such great friends! (And Lindsey, if you are reading this too, you are awesome! We will be back to Deep soon!)

Another one in the books!

Another semester ended last week. I wish that I was able to do better, but I passed all my classes with good grades, but my 4.0 went bye bye. :( Oh well. I am much better balanced this time around, that making a couple B's, well, that can be the price to pay to be happy.

WOD for 5-15-10 at Crossfit Deep:
Every 3rd minute for 15 minutes
Run 200m
Burpees
Air Squats

This WOD was done with a partner. One person does burpees with the other does air squats. Phoenix was my partner (like you were going to guess otherwise?). There were 5 rounds total. I told him that I would do 3 rounds of burpees and he could do only 2 rounds. He still gets really sore after the workouts, so I was just trying to make him less miserable so he keeps coming. He did really well. He got 100 reps total, while I only managed to squeak out 78 (but to my defense, I did have to do 3 rounds of burpees and he got to do more of the easy air squats).

Then after the WOD, we took showers at the box. (Deep has REALLY nice showers! They even have soap and shampoo!) And then went to see my parents for my birthday. It was a great birthday weekend. Way too much food that didn't even resemble anything close to Paleo. Oh well.

Started Maymester on Monday. This class is over next Friday, so it shouldn't be too bad. Other than that....getting ready for GAME NIGHT!!!

Better Late Than Never?

Ok, so this past Saturday Phoenix and I went to CFDC. Carrie wanted us to come with her so, we did. I swear, burpees follow this girl around! Both times we have worked out with her, the workouts involved burpees. But anyway...on to the WOD.

WOD
10 minutes:
5 burpees on the minute
wall balls

There were a TON of people at CFDC. Phoenix and I ended up doing dumbbell thrusters (so did Carrie and her partner). Well, burpees pretty much kill me. I did all 50 of the freaking burpees, but only managed to get 30 thrusters. (Phoenix only got 22...hehe I beat him). Totally felt the soreness in the arms 2 days later. Even though, I hate them...still a love-hate relationship. Wait, no, I lie. There is no love when it comes to burpees. Just a hate relationship. Worked a little bit on pullups without a band. Still only able to get about halfway up, but for not having worked on pullups since last year, I am pleased with that. And Phoenix really likes CrossFit Deep a lot better, so it looks like that is where we will be going! :)

This week has been hell week at school. Had two finals on Monday, a regular test yesterday, and then a HESI practice test today. And then two finals next week. The week after that starts Maymester. Ug. I have to go to school on my birthday. How depressing is that? Grrr.... Oh well.

Well, off to test and work. I am so ready for the WOD on Saturday!!!!

Ready Set Shoot!

Another workout at Crossfit Deep this past Saturday. I am loving getting back into the Crossfit regimen again. Sarah and David were unable to make it this past weekend, but Phoenix and I still went. And Carrie came! It was great working out with her again. This was a fun WOD, granted, I am weird so I thought it was fun, yet exhausting!

WOD:
3 rounds with 1 minute at each station:
SDHP with kettlebells
Burpees (Ok...not so much fun)
Jumping Air Squats (Did some regular air squats, Eric said that if we were tired to do regular air squats to get more reps in)
Ab Mat Sit Ups
Rest

I ended up getting 205 reps total. My strengths were the sit ups and the SDHP. I used the 26# KB for the SDHP. Another lift that I have greatly missed. It was great that Eric and Koy FINALLY came back! I am really happy that Koy was there. When we were doing the SDHP, Koy helped Phoenix with his technique, which we really didn't get that help when Koy wasn't there. Eric also motivated us on the burpess and jumping squats. I realize that when all the coaches aren't there it is more difficult to help everyone with their form, so it was wonderful to have that critique again.

Phoenix still isn't 100% sold on CrossFit, but I am thinking that if I keep bringing him, he will come around. I am just happy that he comes, even if it is just for me. I think his score was 175ish. When we were finally able to start breathing again, we went to Cafe Brazil for breakfast/lunch. I had some yummy crepe with chicken and spinch and also tried part of Carrie's Egg Sandwich, which was quite yummy too! Then, we HAD to introduce Carrie to our latest obsession...YOGURTLAND! Seriously....one of the best things to come around in who knows how long. Phoenix and I have made it our mission to convert all of our friends to the wonderfulness of Yogurtland. So far, we are 3 for 3! After our mini crossfit reunion....I think we all need to go to Yogurtland....any takers?

What's The Price To Pay For Glory

WOD for 6-5-2009

Snatch:
2-2-2-2-2

Rest 5 Minutes:
10-9-8-7-6-5-4-3-2-1
KB swings
Burpess


Snatch...still my least favorite lift. I am improving though. I did get a 5# PR. I probably could have done more, but I was really wanting to work on my form. I am still having problems landing in the bottom position of the overhead squat. But I would drop as far as I could, and go down until I hit the bottom position of the overhead squat, hold it for a few seconds, and then come back up.

Working Set:
35-40-45-50-55

I know that 55# isn't that much weight, but I would much rather get good form and gradually increase weight.

For the Met Con...we actually did this Met Con back on 2-19-2009. My time last time was 8:42 with the 26# KB. This time, my time was 8:33 with the 35# KB! So, not only did I increase in weight, but my time was faster! FTW!!! Burpees still suck, but I get through them no matter how ugly they look!

On another note...I was bored yesterday at work....so, I had one of the techs do an EKG on me. Well, my resting heart rate is in the 40s. Normal heart rate is between 60-100. So, this means that my heart is much stronger than it was in the past. My heart rate last year would usually run in the 70s-80s. So, thanks to Crossfit, my heart is pumping strong and being tons more efficient! Which is good because, I only get one heart...and I kinda want to keep this one for a while.


Diet for yesterday:
Breakfast: egg white omelet, 1/2c yogurt, 1c pineapple, 5 walnuts, 3 almonds
Lunch: Salad, tortilla crusted chicken (took the breading off and just ate the chicken), mixed vegetables, 2 tablespoons almond butter
Dinner: Chicken sandwich from Chick-Fila (minus the bread), salad, 9 pecans, 1 tablespoon almond butter
Total Water Intake: 1.5L

Currently Listening to: "What It Is To Burn" by Finch

Come Take The Pain From Me

WOD for 5-31-2009

"Anthony"

AMRAP in 15 minutes:
100m run
9 box jumps
6 burpees
3 power cleans
1 front squat

In honor of the amazing Ant at our gym, the workout today was Anthony. Fun stuff. I enjoyed this workout actually. The runs felt good. Box jumps..eh...did little box jumps for the fist 3 rounds, and by the 4th round, my legs were so tired, so I switched to box steps. Burpees...yuck...still doing my modified burpees. I kept telling myself...it's only 6 at a time.. just 6. (They still suck though! Even though it was just 6!). Power cleans...I used 53#. I could have done more weight on the Power Cleans, but after the last power clean, we had to do a front squat. I know that my front squat form isn't the best, so I chose to go lighter on the weight and really work on my front squat form.

I finished 6 full rounds and then a 100m run. I was technically 3 seconds from finishing the 100m run when Sam called time, but I finished out the run, and counted it.

After the workout, I did 3 rounds of 15 glute ham sit ups and back extensions with Carrie and Sandy.

Diet for yesterday:
Breakfast: granola, 9 almonds, strawberries, 3 slices of turkey bacon
Lunch: 4 lime chicken strips cooked in olive oil, 5 baby carrots, 1 passionfruit tea from Fat Straws with Mango Stars, 9 almonds
Dinner: 3 slices of turkey, Salad with mixed veggies, sunflower seeds
Total Water Intake: 1.5L

Currently Listening to: "Bullet With Your Name" by Scars of Life

This Is Going To Bring Me To My Knees

WOD for 5-19-2009

15 minutes, AMRAP:
10 med ball cleans
10 burpees

Nice "fun" met con workout. I used the 10# medicine ball. This is actually a lot harder than it looks. By the third round, my quads were killing me! I could feel the burn! Burpees still suck! When it was done, it is such a great feeling when your muscles are burning and you feel like you can barely stand. I love it! I only managed to get 6 full rounds plus 10 cleans and 4 burpees. Next time, I will do better!

Diet for yesterday:
Breakfast: 1/2c oatmeal, blackberries, 8 almonds
Lunch: chicken with avocado salsa, salad, 9 almonds
Dinner: baked chicken, 2 TBSP almond butter, 1/2c strawberries, salad, , 2 slices of cucumber
Total Water Intake: 2L


Currently Listening to: "She Is" by The Fray

Fight the Good Fight

WOD for 4-23-2009

5 rounds, for time of:
Push Jerk 10 reps
10 Box Jumps
10 Burpees
200m Run

Rest precisely two minutes after each round.

This workout was actually a lot more fun than I first thought it would be. I admit, I was not looking forward to this workout when I saw it posted. Maybe it was the fact that I was so exhausted when I went to work. After work, I went and took a 2 hour nap...and that was so nice! I really needed it. Without the nap, I may not have been able to do this workout. For the push jerk, I used 55#. I had been debating on whether or not to use 45-50#. Thank you Sandy for the push to do more. Sometimes I don't know what I can or can not handle. Next time...65#. I think that Sandy and I will do something similar to this on Pre-WOD. But maybe switching up a few things here and there and probably just 3 rounds. Still using the small box on box jumps. But I am not doing box step ups any more....baby steps right? Eventually I will move up boxes. It just takes time for me to get the mental aspect of the box jump down.

Time: 18:17

Diet for Yesterday:
Drive to work snack: 15 peanuts
Breakfast: egg white omelet, orange, 6 almonds
Lunch: Salad with mixed vegetables, chicken (~4 ounces) (not sure exactly what all came with it, it was chicken in some kind of tomato based sauce. I tried not to eat a lot of the sauce since I didn't know what was in it, but it was very tasty!), 1 apple, and 1/2 wheat roll
Snack: 9 peanuts, 3 almonds, 1 cup strawberries
Dinner: Salad, 3 baked chicken strips with random spices, 1/2 cup yellow squash
Total Water Intake: 2L

Currently Listening to: "Madeline" by Tickle Me Pink

Am I Sweating, Or Are These On My Face?

WOD for 4-9-2009

WOD #1 with Linda
600m run (warmup)
Tabata Pull ups, shuttle runs, and Glute Ham Sit Ups

WOD #2
21-15-9
Deadlift
Front squat
Burpees

The first workout was fun. I am really starting to like tabatas. I usually approach it with the attitude, "It's just 20 seconds!" But it never fails that around oh, the 3rd one, I am like 5 more? Seriously? The 20 seconds keep getting longer, and the 10 seconds rest keeps getting shorter. Oh well. Like I said, fun stuff! I didn't keep track of my numbers. I was just doing as many as I could. Glute Ham Sit Ups are getting easier. Major props to Linda for doing it in the weight vest. I will get there one day!

The second WOD...wow...this was a beating! When Sam was saying that the workout should take about 15 minutes and no longer than 20...I started getting worried. The deadlift was supposed to be bodyweight and the front squat was supposed to be 75% of bodyweight. I obviously scaled back. Deadlifts were done at 125# and front squat was done at 55#.

This was a tough, yet fun, workout. During the set of 21, I felt like I was going to throw up. And during the set of 15, it seemed like a really good idea! During the set of 9 front squats...man, I started to crack. I could feel the tears coming. Sam helped push me through the front squats, and Dee helped me with the burpees. When I finished...I just sat on the floor and cried. Dee came over and put her arms around me, and I just cried. That feeling is so hard to explain. I gave it everything that I had. This workout wore me out. It was one of the best beat downs I have had. Thanks Koy for the encouragement with the deadlifts. I wonder how my form is when I do many reps in a row, and with you telling me that it was looking good, it helped me get through them. And as many times as Koy and Sam tell me, I have problems with the high elbows on front squats....grr......Sam, I really did appreciate your help with that last set of 9. It was tough, but your coaching really helped me.

You guys are one of the reasons that I keep coming to CFDC day after day. There are still things that I struggle with, but with the excellent coaching and support that I get from my friends, I know that I can do this. And any WOD you put in front of me, I am going to complete to the best of my abilities.

Time for the WOD: 16:46

Diet for yesterday:
Breakfast: egg white omelet, bacon, 1/2 c pineapple
Lunch: Salad, with baked chicken & mandrin oranges
Dinner: 2.5 slices of turkey bacon and a handful of almonds (did not feel like cooking or eating after the WOD, but I ate something)
Snack: blackberries, strawberries, turkey bacon, almonds

Currently Listening to: "One Foot Wrong" by Pink

Watch As We All Fly Away

WOD for 3-31-2009

WOD #1 with Mel and Victoria:
5 rounds:
10 burpees
10 Handstand Push Ups

WOD #2
3 rounds (was supposed to be 4 but I had to leave early)
10 Mutant Makers (Squat clean to a Thruster)
400 m run
(Rest in between each round)

For the first workout, man, it was tiring! I still don't like burpees. And I can't even do the full burpee where you go all the way to the ground. With the handstand push ups, Mel was having me work on the form. I can't really go down very far at all, but I am getting the idea down.

The second workout...ugg...not fun at all! I used 15# for the Mutant Makers. My times were slow, but as Lindsey and I were talking about, just finish. Which finishing still seemed tough for some reason. Times for my rounds were:
2:45, 3:05, 2:56

Like I said, slow, and I still need a lot of work on the running. I have never been fast at long distances, but at quick short sprints, like down a basketball court or for a a couple of routes for football passes, I can sprint well. But after that....back to being slower. I am sure that 90% of it is mental. Just something that I have to overcome.

Back is feeling much much better after being on the steroids. I am feeling back to 100%, now I just need to get that extra 10% back!

Diet for yesterday:
Breakfast: Wasn't hungry, did eat 1 kiwi
Lunch: 5 slices of turkey bacon, roasted almonds, 1 apples
Dinner: baked chicken breast, salad
Snack: 2 gummy bears, slice of turkey
Total Water Intake: 1.5L


On another side note.....seems like we are having CFDC super heros! There has been talk of a pub crawl with everyone dressed up. Somehow...Mel thinks that I would be a great Poison Ivy...while she is not a superhero....she is considered one of the sexiest villians, and makes love potions and kills men with a kiss. While I may not be the sexiest....I like the idea of being able to kill a man with a kiss....lol. I think it would be fun, and I could totally make this character work. So, we will see if the Superhero/villian pub crawl happens!

Currently Listening to: "Hero" by Nickelback

Nothing Is Real but Pain Now

WOD for 3-19-2009

"Set Hut"
Four rounds for total reps of:
Power Clean, 45 seconds
Rest 30 seconds
45 pounds weighted Pull-Ups, 45 seconds
Rest 30 seconds
Burpees, 45 seconds
Rest 30 seconds

What a "fun" workout. Actually, it was a lot of fun...when I was finished and at home. Went to another 6AM workout. Had to work until 7:30...ick. I missed the morning shift and my night crew! For the Power Cleans, I used 55# and for the pull ups, the Green Band. I got a total of 121 reps. Breakdown looks like this:

Round 1: 40 reps (10-19-11)
Round 2: 29 reps (10-10-9)
Round 3: 23 reps (8-8-7)
Round 4: 29 reps (11-8-10)

Round 1 was obviously my best, and round 3, by far, my worst. During the pull ups in round 2, I ripped another callous off of my left hand this time...fun stuff. So, I think that's what happened with the pull ups for the last two rounds. I was really excited about the 19 pull ups I got in the first round. That is by far the best I've done with pull ups.

Something else that I need to factor into this day, would be that my sleep was broken up. My childhood best friend came into town late...and I do mean LATE (3:30AM) this morning. She and a friend had an interview they were doing in Pampa, and then had one to do this day at 1PM. So, of course I offer up my place as any good friend would. But trying to go back to sleep and get that last 1.5 hours was difficult. But, it was only one day, and I got to see my friend. So, the trade off for broken sleep was worth it in the long run, even though it took me a while to get moving in the warm up.

Diet for Yesterday:
Breakfast: 2 blueberry flaxseed waffles with turkey bacon
Lunch/Dinner: Grilled chicken breast, 1/2 piece of cornbread (so bad, yet so good), 1/4 cup green beans. Lunch and Dinner got mixed into one because of the shift I was working, and we didn't eat until 4:30.
Snack: strawberries throughout the shift.
Total Water Intake: 1.5L...again, water intake needs to improve.

Currently Listening to: "One" by Metallica