Sore from head to toe!

Wow! I am really happy I have a rest day tomorrow. I am at the 24 hour peak of feeling sore. I've been drinking lots of water, taking glutamine, and fish oil to aid and speed up recovery. However, right now I have to admit I am drinking a nice glass of red wine and then I am going to bed and will sleep like a baby tonight! I had to do the workout today by myself at the Alexandria location. I accomplished a PR on my one rep max for the cleans. However, I think I could have done more, but without anyone watching I didn't want to push it especially since this is an area of weakness for me. I have trouble trusting the lumbar curve when it comes to dead lifts and cleans. It truly is a confidence issue for me! My endurance WOD today was tough, but my times were a lot faster than predicted which surprised me. I did this at the high school track and it was really COLD! I am feeling very sore in the quads, core, and arms. I know, just tell me to shut up and stop whining.

I did this at 11:30

CrossFit WOD:

1 Rep Max Power Clean

5 rounds for Time:

10 Power Cleans 105#

15 Wall Balls 12#

10 Pull ups - Chest to Bar

My results:

One Rep Max: 90#

19:17 (83# Cleans, 12 # WB, Kipping Pull Ups (My chin was way over the bar each time)

I did this at 4:30

Endurance WOD:

4 x 400m runs

2:00 Rest

(Do not deviate more the 2-3 seconds for each)

1:31, 1:32, 1:34, 1:35

* The first 200m on each one were strong. I lost speed the last 200-100m, except on the first one.

Scores:

Soreness: 7

Fatigue:4

Mood:1

Heavy Thrusters...

Workouts like today make me want to do Fran just for fun. I was very happy I could do the 95# thrusters, but that didn't last long. I had to drop to 85# after the fourth thruster. I started each thruster from the rack since I have zero confidence when it comes to cleans. Tomorrow should be interesting. The thruster is such an awesome and powerful movement because it really makes you drive through those legs and pop the hips which ultimately makes us stronger runners! Now doing this at 85#, at high intensity, and with a running clock adds a whole new level to the movement. Even though I could not complete the workout as prescribed I must say I am still very happy with the 85# thrusters. I am definitely feeling a difference when it comes to heavy lifting. Yay!

Workout

5x3 Thrusters

Complete As Many Rounds As Possible in 12:00

7 95# Thrusters

12 Burpees

My results:

I did not have time to complete the 5x3 Thrusters today. I did 2x3 at 65# and 75#

3 rounds, 4 thrusters

(4 thrusters at 95#, then scaled to 85#)

Mood: 1

Fatigue: 2 (before the WOD) 4 (After the WOD)

Soreness: 2 (I have a feeling I'll be pretty sore tomorrow!)

Brrrr....

So when it comes to CrossFit there is always the unknown! Sometimes we think a workout looks pretty easy and it ends up being the most challenging minutes of your life. Sometimes we think a workout looks almost impossible and we walk out of the gym with a little ego that day. Today I thought the CrossFit Workout looked extremely challenging. Only because of the prescribed weights. I set up my bar for 65# Sumo Deadlift High Pulls, and 75# Squat Cleans. I tried both before I started and made the last minute decision to change my SDHP's to 75#. I am happy I did! My numbers were not very high, but I was happy I didn't have to scale down the weights half way through the workout. It was not until the last round where I felt like my form was starting to break down on the swings and SDHP's.

WOD:

5 ROUNDS as RX'd

1 minute 75# Squat Cleans: (7, 7, 7, 7, 7)

Rest 30 seconds

1 minute 55# Kettle Bell Swings (17, 16, 16, 15, 15)

Rest 30 Seconds

1 minute 75# Sumo Deadlift High Pulls (10, 11, 10, 10, 9)

Rest 30 Seconds

Endurance WOD:

This was not bad even with the windy and cold conditions. I kept my rest time active to stay warm, except for the last two rounds. I actually discovered that it was harder to go all out when I started from a stand still rest position. My legs had to work much harder to get started.

Endurance WOD:

15 seconds on 45 seconds off until 5 minutes, rest 2 minutes, repeat.

I tried to concentrate on form especially with pulling that right leg as opposed to pushing of the ground.

Fatigue: 2

Mood: 1

Soreness: 1

http://www.youtube.com/watch?v=3w9E-dgLUT4&feature=related

bleh...5K day

Today Coach John had me do a 5K time trial. It is so hard to get into racing mode by myself at Burke Lake. It was about 30 degrees when I started. This is probably my first cold run of the winter since we've had such mild weather. I woke up feeling a little sore this morning. I warmed up with a few good mornings, hip openers, and squats. I ran the first mile between 7:40-8:00 according to my garmin. The second mile had a couple hills and I think I averaged around 8:20. Fatigue set in on the second mile. The third mile started off rough, but I think I finished the last 800 meters pretty strong. It definitely was not a PR for me, but then again I have not been in racing mode and this is a starting point for the next 8 weeks.

5 K Time: 25:28

Mood- 3 (Is Jeremy supposed to have an impact on this score? ;-)---- Widow Maker.

Soreness- 3

Fatigue-3 (before running) 8 (while running)

As far as form goes I believe I kept it together most of the time. I was not wearing my innov 8s so my feet felt pretty heavy, but I did not feel any foot pain or hip flexor discomfort.

REST DAY and Mobility

Today I am resting, recovering, and spent about 15 minutes on mobility. My hips are always tight! I rolled on the roller for about 5 minutes, did a few groiners, and and sat in a low, rocking squat for a few minutes. The other area of tension in my body is my right foot which stems right up to my hip. When running longer distances I get a blister on the fore front of my right foot and my right hip flexor becomes pretty sore. I suspect that I favor my right side. In fact, when I was pregnant with both my girls, my right thigh became numb in the second trimester and I developed a huge bruise on my right thigh. The doctor told me both my babies were hanging out on my right side. Weird, huh?

John, I bet you loved reading about my pregnancy issues! What do you think about that? Oh and I AM NOT PREGNANT.

Widow Maker

Mood-1

Soreness-3

Fatigue-2

Another 55# Kettle Bell Day. Yay!

Today's WOD:

4 Rounds For Time:

Run 400M

25 Kettle Bell Swings 55#

25 Box Jumps

My time: 20:55 as RX'd

The first two 400 M runs felt great, but my form and pace completely fell apart at round 3. By round four I could hear my feet pounding the ground and I believe I was heel striking.

On a scale from 1-10 (1 being Best, 10 being Horrible)

Mood- 1

Soreness- 2 (I suspect I'll feel those swings in my back tomorrow. I'm going to spend some time on the roller tonight.)

Fatigue- 3 (I need to get to bed earlier. I have been staying up until midnight lately.)

Day 1... Dodging the Morning Monsoon!

Oh man. I am so happy I didn't have to do those 200m sprints in the windy rain I woke up to this morning. Everyone in our house over slept and my daughter had a field trip so we had to rush out this morning. I didn't get to have my morning shake of frozen fruit, fish oil, egg whites, and glutamine. My morning routine and nutrition intake usually has a huge impact on my performance. However, today I felt great. I think I should have increased the weight for the Power Cleans.

CrossFit WOD

20 minutes - AMRAP (As Many Rounds As Possible)

5 Power Cleans 95/135

4 Hand Stand Push Ups

8 Kettle Bell Swings 55/75

My Results:

11 Rounds

70# Power Cleans, 1.5 Abmat Handstand Push ups, 55# Kettle bell swings

The Kettle bell swings were by far the hardest part of this workout. 55lbs. is a lot of weight! 2 abmats for Hand Stand Push Ups is too easy, but 1 is too hard. This is a skill I need to continue to work on.

Endurance WOD:

8 x 200m Sprints - 2 minute rest.

Do not deviate more than 2-3 seconds between sets.

(The measurement for the 200m route is off at our new Alexandria Facility)

38, 38, 36, 36, 36, 38, 36, 38

The last two sets were challenging and I had to dodge a Walmart truck. I was really happy I didn't have to do squats today!