Day 1066

CROSSFIT.

Warm Up:
400m row
Joint Mobility
Then...
10 pull ups
10 squats
10 PVC pass thrus
10 spider lunges

WOD, 20mins, AMRAP:
400m row
21 bar dips
21 pull ups

I finished 3 rounds, plus 170m row. Didn't do well, knees were hurting. I think the four days in a row and the weather were a bit too much...

Day 1065

CROSSFIT.

Warm Up:
100 Double Unders
Joint Mobility
Then...
20-4 count mountain climbers
10 PVC Pass Thrus
15 Sot Squats
x2

Max Squat Snatch
3-3-2-2-2-1-1-1-1

WOD, 7 mins AMRAP:
Burpees

My max squat snatch was 75lbs, up 10lbs from last time. I was FINALLY able to do real burpees and finished 70 in the 7mins!

Day 1063

CROSSFIT.

Warm Up:
50 Nordic Tracs
Joint Mobility
Then...
10 lunges w/PVC pass thrus
10 K2E (knees to elbow)
5 pull ups
10 wall squats
x2

WOD, 7 Rounds for time:
12 thrusters
9 T2B
200m run w/20lb medicine ball (I did the rower)

I used 55lbs and finished in 20:49! It was HARD!

Day 1062

CROSSFIT.

Warm Up:
400m run/row
Joint Mobility
Then...
10 Burpees
Bear climbs
10 Spider lunges
15 Good mornings
10 PVC pass thrus
10 Salute push ups
x2

3 Rounds:
Max Double Unders in 1 minute
1 Minute Rest

Since I am not suppose to jump 'high' (LAME), I did jump rope instead. I only counted the first minute...didn't seem worth it! 146 was my best :)

WOD, 5 rounds for time:
12 Deadlifts
9 Hang Cleans
6 Push Press

I used 75lbs and finished in 11:06!

Day 1056

CROSSFIT.

Warm Up:
400m Run/row
Joint Mobility
Then...
10 Burpees
5 Handstands
5 Wall Climbs
10 Push Ups
x2

WOD, 3 Rounds, for time:
50 Double Unders (or 150 jump ropes)
25 Medicine Ball Wall Throws

Be sure to squat as you catch the ball, using the force of your legs to get the ball high up on the wall. If you can get it super high, do a squat while you wait for it to come down, too :)

I finished in 9:21

Day 1054

CROSSFIT.

Warm Up:
400m Run
Joint Mobility
Then...
10 Spider lunges (I don't do these)
10 Kips
10 Push ups
10 Wall Climbs (Start in a hand stand, using your feet to climb the wall)
x2

WOD, 5 Rounds for time:
10 Snatch
20 Squats

I used 65lbs, but I found out after my WOD, my coach felt it was too light. Yay for me...I'm getting stronger. But next time is going to suck! My time today was 10:52.

Day 1051

CROSSFIT.

Warm Up:
200m Run/row
Joint Mobility
Then...
10 Squats
5 Kips
5 Pull Ups
x2
Then...
5 Burpees
100m Sprint
30 Sec Rest
x3

WOD, "Fran":
21-15-9
Thrusters (I did 65lbs)
Pull Ups (they were assisted, with the black band)

I was really nervous to do "Fran"...everyone told me how horrendous it is...I did it!! My time was 7:15!!!

Day 1050

CROSSFIT.

Warm Up:
400m Run (yes, I have now ran two days in a row!)
Joint Mobility
Then...
10 T2B (I did knees to chest instead)
10 Good mornings
10 Spiderman lunges (I can't do these)
10 Push Ups
10 Box Jumps (I did step ups)
x2

WOD, EMOM for 15:
3 Deadlifts (I did 115lbs)
10 Double Unders (I did 30 jump ropes instead)

The idea behind EMOM (Every Minute, On the Minute) is to do the workout once (quickly, but not TOO quickly!) and for the rest of the minute, you rest. At the minute mark, repeat, for 15 minutes. If you can't finish the set in one minute, you finish your set, rest the rest of the next minute...at the end you will add all those that you sat out and do a minute plank for each.

Day 1049

CROSSFIT.

Warm Up:
400m row
Joint Mobility
Then...
10 Burpees
10 Pull Ups
10 Good Mornings
x2

WOD, For time:
400m Row (only once)
21-15-9
Hang Cleans (I did 65lbs)
Hand Release Push Ups
400m Run (only once)

I was the only one that was there this morning, so I finished FIRST! Lol!! My time was a slow, but good, 13:14. It was my first true run and it felt FANTASTIC!!

I have been struggling mentally quite a bit...going from being in the gym a ton and being in great shape, to being in terrible shape and unable to do so much, its been hard. It was nice that Dave (owner and coach at CrossFit Loomis, crossfitloomis.com ) was there because I was able to tell him what I've been metally dealing with. He said one thing that really hit home...I'm not in this alone. I have been feeling VERY alone in this process...I realize I have an amazing, supportive husband and family, but no one else struggles with the inability to do things, the constant icing, and constant aches and pains.

I need to keep in mind...everyone has to start somewhere...even if it is from an injury. I'll get there...I MUST LEARN PATIENCE. I will get my body and strength back....

Day 1048

CROSSFIT.

Warm Up:
400m row/run
Joint Mobility
Then...
10 Squats
5 Handstands
10 PVC Pass Thrus
10 OHS Press
x2

WOD, Five rounds for time:
15 OHS
15 Box Jumps (as usual, I did step ups because of the knee)

I only used the 35lb bar for my OHS's (overhead squats). My time was 10:34 but I think that had alot to do with the speed of the step ups in comparison to the box jumps.

Finisher:
1 minute low plank
1 minute left side plank
1 minute right side plank
50 straight leg scissor kicks (you can put your hands under your butt, head must be up, and every FOURTH kick is ONE rep)

Day 1044

CROSSFIT.

Warm Up:
25 Mountain Climbers
Joint Mobility
20 squats
Bear crawls
inch worms
20 Kips
5 Pull Ups

Strength Test 1-1-1-1-1:
Pull Ups

I sucked. Always have...but won't always! I have been using the largest rubber band to assist me. Been neglecting the arms since I hurt myself back in early December, so I am okay with this...for now!

WOD, 4 rounds for time:
400m carry (I used a 35lb plate)
25 Push Ups

My time was slow, but I had to walk each of the 400m. If you can run, do so. My time was 21:41.

Day 1042

CROSSFIT.

Warm Up:
400m run/row
Joint Mobility
Then...
10 Burpees
10 OH Lunges w/45lbs (I skipped these, Dr says lunges are a "never do again")
5 Handstands (use a wall if you need help)
10 Spidermans
x2

WOD, 1-1-1-1-1-1-1:
Clean and Jerk

The idea behind this is to do one rep, adding weight each single rep. If your everyday max on a clean is 75lbs, I suggest you start somewhere around 45-55lbs. You would like to ideally hit your max around the 4th or 5th round. My max clean was 75lbs...I finished at 105lbs, a new PR for me!!

Finisher:
Start with 70% of your max that you just finished with on your barbell.
1 minute - 5 Cleans, rest for the rest of the minute
1 minute - 6 Cleans, rest for the rest of the minute
1 minute - 7 Cleans, rest for the rest of the minute
1 minute - 8 Cleans, rest for the rest of the minute
Keep going until you can't finish a set in the minute time. The time is CONSTANTLY running with breaks being at the end of each minute...so go fast!!

I finished 7 rounds (11 reps in a min), plus 6. I was able to finish the full set up to 11...during the 12th round, I only got in 6.

Day 1041

CROSSFIT.

Warm Up:
400m run/row
Joint Mobility
Then...
10 Step Ups
10 Good Mornings
10 Push Ups
5 Pull Ups
x2

WOD, 7 rounds for time:
7 deadlifts (I did 125lbs)
7 L Pull ups (I did normal, assisted pull ups)

I finished in 11:10.

Finisher, for time:
200m Sprint/row
15 squats
x3

I finished in 4:11

Day 1040

CROSSFIT.

Ok. So the fever came back and I was layed up another six days. Ugh. Today was my first day back. Sorry!

Warm Up:
400m run/row
Joint Mobility
Then...
10 PVC pass
10 OHS
10 Pull ups
10 Push ups
x2

WOD, 7 rounds for time & total weight:
35 Double Unders (or 105 jump ropes)
1 Snatch

The idea is to find your ideal weight prior to beginning on the snatch. You only get one chance for the snatch to count. Add weight as you can. Add of all seven rounds, that is your total.

I did 65lbs, 65lbs, 75lbs, 75lbs, --, --, 75lbs for a total of 355lbs. Unfortunately, I attempted 85lbs twice and didn't make it in my first attempts so they didn't count. I believe my time was somewhere around 12:30.