March 2012
2 posts
2 tags
Mid-Week WOD Madness
WARMUP:
I sort of participated in the group warmup but mostly went on my own to keep my hips fresh.
250m row (x2)
10 Back extensions
10 strict pull-ups
Lots of foam rolling
WOD 1:
5 min AMRAP
10 med ball power cleans, 10# (For the hips)
10 pushups
5 rounds + 4 pushups
WOD 2:
5 min AMRAP
20 mountain climbers (one on each leg counts as one)
20 situps
4 rounds even
WOD 3:
5 min...
February 2012
18 posts
4 tags
Monday, 2/27
We started with agility ladder drills. Three rounds each of these moves:
Side to Side
High Knees
In-n-Outs
In-n-Outs Backwards
Sideways walk in pushup position X1
Sideways Burpee thru ladder X1
Then…
3x12 Strict Pullups
Then…WOD—3 rounds for time:
15 bodyweight deadlifts
800m run
3 minutes rest
Scaled to 93 pounds for the deadlift. It was easy to lift, but it definitely...
Where have I been?
Yeah, I’ve been totally MIA. Reasons why:
+ On February 13, I started a new job!
+ On February 18, my boyfriend asked me to marry him! (And I said yes!)
- My hip hurts and it’s disheartening to log workouts that are painful, didn’t accomplish much, had to be cut short, etc.
I’ll try to get back on the ball this week.
I have to go to a work-related event tonight. I would rather be at CrossFit. (Not that I could even do the WOD—they’re doing “Karen,” which is 150 wallballs, which means 150 squats—but whatever.)
Hips Update
My physical therapist is convinced that I have a bony impingement in my left hip (maybe the right one as well), which would explain the eight years of on-and-off pain, the clicking sensation, and my lack of improvement despite two weeks of intense rehab. He doesn’t believe I’m a candidate for surgery—the pain isn’t THAT bad, and I can still go about most of my daily...
1 tag
1 tag
Monday, 2/13
10min AMRAP
3 Wall Climb
5 Grasshoppers
7 Pass Throughs
4 rounds + 3 wall climbs + 5 grasshoppers + 1 pass through. I couldn’t do the swing portion of the pass through because it required too much hip flexion, so I walked my feet through. Still very challenging.
uuuggghhh
Yesterday was my birthday. I drank too much. The end.
5 tags
Bang the Hammer
I’m laying on my couch with an ice pack on my hips and wondering how tomorrow’s physical therapy appointment will go. I have never spent more time with a foam roller than I have over the last three days, so I hope the doctor sees at least a little bit of improvement with my flexibility.
I made a bit of a mistake tonight—attempting this WOD:
30-20-10 Sledgehammer Slams Push Press...
2 tags
Monday & Tuesday
I went to the box both yesterday and today, but didn’t WOD. Instead, I did my physical therapy homework:
Foam roll hips and IT bands. Find tender spots, and hold each for 30 seconds. I have many tight areas, so this takes about 20 minutes.
Glute/outer hip exercises using a small green PT band around my thighs.
Stretching.
Today, I also did a set of 10 pushups, 10 pullups and 10 ring...
5 tags
I finally got it!
reblog if you're a FITBLR over the age of 25
I’m turning 27 on Friday. Does this mean I’m “old” on Tumblr?
blissmanifesto:
Well, at 42 I guess I do fall in this category, LOL!
PT Recap
I had my first physical therapy appointment this morning. After an evaluation, the doc laid out the best-case and worst-case scenarios for my condition:
Best case: I have extremely tight hip flexors and several biomechanical issues/weaknesses that are causing my hip pain. Treatment: physical therapy two times a week for 12-15 weeks, plus strength, stretching and mobility work at home twice a...
1 tag
Thursday WOD
Everyone else did 5x5 power cleans; I did 5x5 presses.
58, 58, 63, 68, 70
Last I checked, my one-rep max was 70, so I’ve definitely improved.
I ended the night with plank holds. My max was 2 minutes. New goal: 3 minutes!
Physical Therapy, Here I Come
I just booked an appointment with Dynamic Sports Physical Therapy for Monday morning. A former coworker—who is an avid cyclist, runner and triathlete—recommended the practice to me. I have high hopes that my doc will be able to help me with my hips!
1 tag
Despite feeling sluggish when I left work, I went to the box tonight for the 7pm WOD. Since “Fran” was out of the question, I worked with Coach Mike and Coach Nick to come up with an alternative: 21-15-9 pushups and pullups. Time: 8:25. I didn’t feel great, but I am happy that I got a little bit of exercise in today.
3 tags
Rest, Rest, Rest
Sunday - rest. Monday - rest. Tuesday - rest. I have done very little besides go to work since Hail to the Queen. After struggling to walk, lift my arms overhead and generally move like a human on Sunday, the soreness had mostly subsided by Monday night. But I’m still so tired despite taking it easy and sleeping nine or more hours a night. I think the combination of three intense workouts...