Wednesday, September 15, 2010

Half-Marathon training has begun!

So far I've only had one running workout with Rogue, a "long" run on Sunday (3.45 miles, lol), but tonight is my first "quality" workout with my new coach.  Not looking forward to running at 6:00 in the heat and humidity, but I'm taking my cleavage cooler (laugh, but it works) with me, so hopefully that will help a little.  I think we're doing a 2 mile time trial, but not sure.  I may hold up on posting this until after my workout tonight. ***We did a 3 mile run, easy pace, the heat was no problem, thank God!***

Because of the shoulder issues, I've been taking it easy, so to speak, in my CrossFit classes.  JDP is making me scale the workouts appropriately, so I've been 8 days without doing any overhead movements.

WOD 9/09/10

15min/5 rounds

15 push-ups
15 back extensions
200m run

Time: 14:57

WOD 9/14/10

12 min cutoff

10 HSPU/30 box jumps, 8 HSPU/30 box jumps, 6 HSPU/30 box jumps...4, 2

Substituted ring rows on steroids for HSPU's.  Had to extend my feet onto a 24 inch box, and keep my hips up (almost an upside down plank) and row like that.

Time:  DNF, made it through the last 2 ring rows + 15 box jumps

Oly lifting this week has kind of been a bummer without being able to do any snatches.  Oleg has me working on my cleans and my clean pulls, plus adding in some back and front squats, with some crazy split squats too.  Cleaning from blocks is kind of interesting.  You start from the half way point of the clean, really, then have to find the power in the pull to finish the lift.   It's really keeping me from jerking the weight up with my arms, and forcing me to keep them straight right out of the box.  I think I'm finally getting the hang of it.

Anyway, I have my first PT appointment tomorrow, we'll see how it goes.  I also made an appointment with a chiropractor to get an adjustment.  I haven't had one of those in a while, and I figure it couldn't hurt at this point.

Thursday, September 9, 2010

Impingement Syndrome

Or "crossfititis", as Jess Clark put it (lol).  Yep, I've finally done it, I've pissed my shoulders off.  I'm chalking it up to a few things, a recent increase in weight with overhead lifts (snatch, C&J, shoulder press specifically) and my diet.  I think my lack of proper nutrition post-workout  had some affect on the recovery process.  For a couple of weeks I just haven't been interested in eating after lifting, or class.  I wasn't hungry, so I either skimped by on a recovery shake, or had an egg and some nuts for dinner, and that was it.  I'm back on track though, making sure I'm getting good protein, carbs, and fat, and having a "meal" for dinner, instead of a snack.  We'll see if this helps.

6 weeks of physical therapy here I come! (BOO!!!!)

Saturday, September 4, 2010

CrossFit Total Week

I'll admit, CrossFit Total Week is generally not my most favorite week at Central, but it's necessary, and I get that.  Having said that, it turned out to be a fan-tastic week for me!  I was a little disappointed with my back squat, only managed 170lbs, but it was still a PR (up 5lbs).  Shoulder press, ahhhh, shoulder press...I have been stuck at 80lbs since March, but on Tuesday, I popped up a quick 85lbs, and it felt so good to get over that hurdle!  The best part of my week was on Thursday, when I pulled a 275lbs deadlift (up 30lbs)!!!!  I was so excited I could hardly stand it!  It's amazing what visualization and throwing things out to the universe can do for you.  I literally had 275 in my head all day, and made up my mind when I woke up that morning that 275 was going to be my number, and then it happened!  Oh, the power of positive thinking!

CrossFit Total:  530

The rest of the week went okay as well, except for a minor shoulder issue.  I have an appointment Tuesday to check it out and make sure I haven't torn or ruptured anything.  I'm pretty sure it's just a muscle/mobility problem, because after ice, Aleve, and massage, it feels a lot better.

Oly lifting this week:

Monday we worked on some light snatches 20kg, 25kg, and 27kg, clean and jerks 30kg, 35kg, 40kg, 42kg, and 45kg, and clean pulls with straps 45kg, 50kg, and 55kg.

Friday we warmed up with some light muscle snatches, 35#, and 20kg, power cleans w/pause 30kg, 35kg, and 40kg, snatch pulls from the floor and below the knee 35kg and 40kg, and front squats 30kg, 35kg, and 40kg.

I'm going to end the week with a dinner at Malaga tonight, then I plan on doing a Tribe WOD for the first time on Sunday.  Can't wait to see what Lory and Annie have been up to with Miss B!