6/17/10 5:30pm @ Tribe

2K Row - 8:35

Last time I did this was on 12/30/2009 and got 9:35. Am pretty happy with a 1 minute PR. A few notes:
Focused on pulling slow and hard through my legs. Tried to keep my hands really loose so I wasn't pulling with my arms but I must have been near the end because my wrists were fatigued. Erin said my back was rounding, not sure if that happened just near the end or the whole time, no one said anything early on. I killed the first 1000m in 4:02 and was barely winded, honestly, but I hit the wall suddenly and it really started to suck at the 1000m mark. Also, the damper was wacked out. Flat on the ground for a good ten minutes after this. BCAAs before, oats&whey after. A few bites of Angel's chicken strips when I got home, nothing major.

6/18/10 6am @ CFCC
Single arm dumbbell press/push press, 3R peak set
Worked up to 30# press and 45# PP. Neither of which are maxes for me but I ran out of time. Alternated with recoiled medball throws and, oops, just remembered I never did perfect pullups. Haha.

Metcon: AMRAP in 12 minutes of 10 sec HS hold/8 ring row/12 single leg squats (6/leg)
1. Kicking up into a handstand sometimes irritates my adductor. I got mad when it did it today. Will walk up from now on I guess.
2. Had to leave and cut this short at 5 minutes so I only got 4 rounds.
3. Couldn't focus, kept thinking that I had to go to work. Ugh.

-Adductor report: I have been icing daily. Going for 5 times but haven't gotten consistent yet. I need to put a reminder on my phone or something. I've been using a frozen water bottle but can't quite hit the sore spot all the time, it's weird. so I keep the general area cold which is....comfy, lol....and hope for the best. Also been taking extra fish oil (4.5 grams/day) to bring down any inflammation. But this thing is not healing like I want it to and unless some miracle occurs I will be making a doctor's appt as soon as my health insurance kicks in to get this fixed once and for all.

Nancy WENT. It was not my day.

First of all, i was all set to go with my running and my OHSs after watching the 5:30 group basically kill it on all counts. But then I ended up being by myself at 6:30, which is no fun because I'm competing against myself, and myself is a lazy ***.

THEN it started to rain and lightning, and Greg and I were like, okay rain and lightning + giant metal bar overhead is probably a bad decision. So we lugged all the bars upstairs and I commenced to my sub: 500 meters rowing for each 400 meter run. KILL ME NOW.

So I did:

For time, 5 rounds
500 meter row
15 OHS, 45#

I made it through one round and started to get dizzy/blurry vision and numb hands after the OHS. Maybe I was holding my breath too long or something, but it was no good. Fought through the next couple rounds but my rests were SO long between OHS and rowing while I tried to make the spots in front of my eyes stop. Finally Greg told me we were capping it at 25 minutes.

4 rounds=24:40

Ugh. Oh well, as Greg said, it was still 25 minutes of hard work. My poor arms were sore from thrusters the other day, and I know they'll be crying tomorrow. At least I know that my showing HAS to be better next time right?

Moral of the story, I think rowing is way harder than running.

WOD

8 sets of 5 pullups (heavily partner assisted)
Note, almost there using the purple band.

AMRAP in 5 minutes: 10 forward lunges, 10 sandbag swings (25#) = 5 total

Scar Count: 4 new blisters. Suh-weet.

Post Workout Dinner (8:30 PM)
4 ounces tofu w/ bbq sauce
handful pumpkin seeds w/ some sea salt
1/2 avocado
1.5 cups broccoli

CFCC Barbara. Heavily scaled today...am so looking forward to being able to do full pushups and someday pullups! Feel pretty badass with the skinned elbows.

3 rounds, each round for time (3 minute rest between each round):

20 assisted pullups
30 knee pushups
40 alternating thigh touches
50 squats

Round 1--8:30
Round 2 -- 10:00
Round 3-- scaled 1/2 4:55 I think?

Tomorrow is a rest day, looking forward to testing max squat on Wednesday. Would like to have something to compare to when I come back from Europe all beast-y from mobile Crossfitting. LOL.

Two new workouts to post:

1.24.09

For time:
30 Turkish Get Ups w/ 25# sandbag
12 minutes and some change? I think? Maybe it was closer to 15 minutes...this is why i need to write this stuff down.

1.25.09
Test Day:

1RM Turkish Get Ups
*Got up to 75# on the right but couldn't quite get up on the left. ARGH!

Max Reps Pull Ups
*Scaled to static hang, hands in pull up position
47 seconds

I discovered that I like test day. My own competitiveness is going to be my incentive. Also the knowledge that benchmarks for TGU's is 100#s? jeeeez.

Still working on finding a good balance in my diet. Been slipping up a lot, eating lots of cheese. Ate breakfast this morning around 9:30 AM, nothing before CF except for a small unsweetened coffee.

Reeeeallly excited for the WOD tomorrow!

Attempting to give this thing a try and mildly enjoying the sweet pain of my forearms seizing up from tonights workout:

RX'ed:
15 HSPU's
1 L Pull up
13 HSPU
3 LP
11 HSPU
5 LP
9 HSPU
7 LP
7 HSPU
9 LP
5 HSPU
11 LP
3 HSPU
13 LP
1 HSPU
15 LP

My sucktacular modification:

Knee Pushups and majorly assisted tuck pullups

11:54? I think?

Ugh, clearly have a long way to go on the upper body strength, clearly. But yaaaay for baby steps!

The first day of the rest of your life.

Betsy @ CFCC

21-15-9

Sandbag shouldering (25#)

Burpees

=6:55

And the rest is history.