Bacon Sizzle...

This is my legs on Tabata squats. Yowza! Rudy asked if I still loved him after that and honestly, I'm really not sure. Ha! What a night!

So after a rest day, yesterday, I had an average amount of soreness but it definitely stirred the injury a bit. The intercostal tear was a bit more tender and I could feel a bit of soreness in the serratus..a little on the side and a bit in the back. Nothing major but definitely a sign to ease a bit on rep intensity for upper body.

Today's warm up:
20 jacks - did with just one arm since it didn't feel so great Wednesday
16 Side Lunges
20 situps
3 rds of 15 sec hold superman with hands to side and turned up
3rds:
7 KB Swings (only to mid-point vs. overhead) - 15#
7 air squats
7 push ups

All felt fine. Super excited that the KB Swings felt so good!

Then 3 sets of 50 back/hip extensions with at least 2 min rest between sets. Intense for sure. Tried to stay really deliberate with movement to make sure I was fully engaging the hip muscles and rounding each vertebrae. No pain with those, so on to a wod...

TABATA SQUATS (Definition: A simple workout designed to inflict pain and/or punishment)
8 rds of 20 sec. top to bottom/10 sec hold at bottom
So that's what muscle failure feels like! Not fun AT ALL. But, a great workout none the less. I was swimming in the weak sauce after about round 3 and by the end, my legs would only hold me in a squat hold for about 6 seconds. Crazy! Can't wait to try that one again. Apparently, the traditional way to do it is to take your lowest amount of reps out of all the rounds and that's your score. Rudy obviously went a bit easy by letting me avoid that rule tonight but I'm sure he'll stick it to me soon enough.

Great day at the box!

And don't worry Kimberlyn(aka the absolute BEST massage therapist in the world)..I spent a ton of time stretching and rolling out the hip flexors after and now I'm off to soak these muscles so I can walk tomorrow!

Push ups...check, wall balls...check

Back in the LP tonight and had a pretty successful day! Made it through the warm up with minor discomfort:

30 jacks
10 Burpees
15 WB Slams with 6#WB
16 Lunges
40 side to side w/ 6# WB
10 pvc pass thrus
10 pvc good mornings

Felt a sharp twinge at the tear-site from the jacks. Was totally unsure about the burpees, so I went a tad slower than I would normally and they went okay, so I picked it up a bit towards the end. All else felt just fine.

Bryce took us through Pose running technique and I LOVED it. Legs feel so much more fluid and speed seemed to come so effortlessly this way. Can't wait to use it on my jogs to and from work this summer.

Since there was no pain with the WB work, Rudy had me join in on todays WOD:

21-15-9
Hang Power Snatch ( I subbed straight push-ups; unbroken in first set/5-5-5 in second, 3-3-3 in third)
10# wall ball ( had to break it up a bit and can't remember progressions but would have fought for unbroken in the old days using a 10# ball!!! Geeze!)

Time: 6:03

Had no issue catching the ball and going right back into squat. Seems that as long as I have my arms close when engaging the core and lats, I am fine. When I have arms overhead and away from the body, as in an overhead squat or the up motion of a jack, I feel the pain.

Pretty sure the roughest part is holding back but I really thank Rudy for walking me through this at a pace that will keep me on the mend and getting stronger. It means a ton, Coach! And Kerry, you are the very best friend ever!!! Thanks for supporting me everyday and reminding me to put my recovery first...you're the dreamiest! ; )

So far though, tonight felt great. I am going to hit the tub for a salt soak so that I don't get as sore as last week!

April 1 - Workout 1...Yay!!!

It's been one whole month since my last post and I finally have something to say... I am BACK! I am so thankful to have taken a full month of recovery for so many important reasons. Mostly, my body needed the down time and unfortunately it took a tear to make the point. However, I gave it plenty of rest and TLC and the freedom to be a slacker for a while and now I feel ready to step back into the box. Now my biggest problem is not getting to far ahead of myself! I have to say that when I look at this photo, it makes me desperate to get back to 100% so that I can continue with my o-lifting and get on my goal of hitting the 3 bars of death @ my body weight. But for now, I'll start with a 400m run. Any action is way better than no action!

Rudy wants me to list the warm-up in addition to my wod so we can track anything that might cause an issue. So, here it goes...

Last night's warm up consisted of a 400m run, 10 inchworm push-ups, 4 runs of lateral drills, 20 hollow rocks with a pvc, 10 pass thru's with pvc, 2 runs of leg-lift/toe-touch. Hope I didn't leave anything out.

Then an AMRAP in 5 minutes of double-unders...got 62. Practice much? Obviously, not lately!

After all that, no pain and feeling good so Rudy gave me some options for a workout. I chose:

2 rds for time:
50 air squats
400m run

Time: Who cares and don't want to know! It felt amazing just to be moving like that again. Plus, I literally felt like I was dragging 500lbs behind me so I'm positive it was a fairly embarrassing number.

I kept trying to get Rudy to test me on some lifting movements, but no dice. The man's got a plan and I am sticking to it. Ultimately, I want to continue with my training, injury-free and if that means baby steps for a while then so be it. As it stands today, I have no pain, super minimal soreness to the tear-sight and my quads are cryin' from the squats...all is well!

Back for round 2 tomorrow night so I can't wait to see what Rudy has in store...


One last thing...I really want to speak to the 1 month off choice. A good 3 and a half weeks had everything to do with actual muscle pain and tenderness, however, there was a large part of me that sort of fell apart mentally and physically from the stress of preparing for sectionals. I guess you could say that I had a bit of burnout. My body was completely out of wack and I can't say I still feel quite normal just yet, but I am trying to figure it out. Mentally, I had lost perspective and CrossFit had become a job. I was spending 45% at work, 45% on training and 5% on me...not a good balance, which was my goal from the beginning. Obviously, I was having a challenge understanding what a balanced training regimen looks like for me. Regardless, I realized that CrossFit is something I love in my life and I was not ready to go back until it felt like a choice versus an obligation. Yes, it is hard to motivate yourself sometimes and sometimes you most definitely don't feel like going all balls-out in a workout, but you should always have a sense that you are doing it for you. I needed time to myself to regroup, see friends I hadn't seen in the 2 months of training, room to sleep in a bit, watch movies with my ass firmly planted on my couch for hours at a time and to eat a non-paleo treat every once in a while. My life is always about discipline and now it is time to allow the fun too. I am lucky to have found a workout community and family that stands for both in my life, but ultimately it's up to me to keeping finding the balance.

With that said, I am psyched to be back among all the amazing CrossFit Chicago peeps and super grateful for all the encouragement they have given along the way. And Rudy, you are the best and I totally trust your methods...but don't expect me to stop asking you when I can lift, anytime soon. It will be just like a kid asking, "Are we there yet?" It's true...I'm probably going to drive you crazy but at least I'm determined!

Forced Vacation

The verdict is in. Went to see the folks at Mandie's work today (thanks, Mandie..you were right, Dr K. rocks!) and was diagnosed with a strained serratus and intercostal muscle with possible tear to the intercostal. I suppose it serves me right for continuing to lift heavy weight when the pain wasn't getting any better. It all finally came down on my head when I was out with the girls Saturday night and let out a big sneeze. I actually felt and heard a big pop in my chest. I had to go to the bathroom so that I could kneel down on the floor to catch my breath! Wild. I pretty much spent the whole next day on the couch, not moving or talking very much. Had some acupuncture for the inflammation and then counted the hours until my doctor's appointment.

All I can say is...a shot of ibuprofen does wonders for the pain! I just wish it made being out of the gym for 2 weeks a little easier to swallow. I keep thinking over this idea that when you don't listen to the signs life is sending you, it keeps screaming louder and louder until you listen. I am listening now! The frustration has slowly gotten higher and higher because working out at 80% is not half as fun, or comfortable, as when your body is at 100%. Now, I can't even imagine lifting my purse with my left side much less doing an #85 thruster! So...I will rest and make good use of the time so that I can come back a healthy, happy me. Who knows what kind of trouble I can get into in two whole weeks!!! ; ) I already had the delicious meat nachos from Smoke Daddy's in order to cheer myself up...AND IT WORKED! Speaking of trouble, the pic above is a very fond memory of my best pal, Shellie, and me on a cruise...definitely up to NO good in a club, as only Texas girls can do it! It makes me laugh just looking at it so I put it in todays post.

Honestly, I am bummed to not be able to shoot for the Affiliate Team and tackle those amazing qualifying wod's, but it is just not in the cards and the best I can do is take the best care possible so that I can get back as SOON as possible.

"Life is like a blanket too short. You pull it up and your toes rebel, you yank it down and shivers meander about your shoulder; but cheerful folks manage to draw their knees up and pass a very comfortable night." - Marion Howard

Woa is me : (

Yup. The rib is screaming my name, so I am off to see a doctor as soon as I find one. After the chipper on Wednesday, felt stiff but nothing out of the norm after I have aggravated the area. Then, I sneezed at work on Thursday and all hell broke loose! It hasn't gotten better since and it's painful to breathe. I did the Thruster/double-under workout today and those movements felt fine but I am getting kinda stressed about this now. I don't know how to proceed in training without having a clear idea of what's going on. If anyone out there has a good recommendation for who I should see, let me know.

OKAY! That's it for my whiny-pants session. Down to the fun stuff.

Tonight's wod:

Back Squats 3-3-3+ 1RM + #10 @ 63/72/81%
#88/103/114 x 14!!!

I can't wait to see what my new one rep max will be for the CrossFit Total. Back squats really get to me, for some reason, so I am really pushing to improve.

Then, 15 minute AMRAP:
30 Double-unders
10 Thrusters #45

Total: 5 rounds, 6 du's ...wha, wha, wha....ahhhh, du's. How do I love thee? Let me count the ways...but DEFINITELY not in 1's and 2's! Totally my fault for putting them on the back-burner for a few weeks. I haven't really even picked up my jump rope since before sectionals so I need to get back to practicing them again. At one point, I could at least string 7, but tonight was a sad, sad show.

On a lighter note, thrusters felt great! I picked up some time by remaining unbroken, with the exception of loosing my balance in one squat and falling back on my rump roast. Man, I'm a rockstar! ; ) Seriously, ya'll, it was a comedy act...but at least I kept going!

Diet...

6:30am - 1 L water

8:00am - Breakfast
2 eggs, 1oz turkey breast w/ sauteed chard, brussel sprouts, mushroom in coconut oil
8 oz coconut water with supergreens
1 spoonful raw almond butter

12:00pm - Larabar
1 L water

3:30pm - Lunch
4 oz grass fed steak w/ steamed broccoli
handful of nuts

5:15pm - Pre wod
2 oz turkey breast w/sauteed chard, brussel sprouts, mushroom in coconut oil

16 oz coconut water consumed during and after wod

8:00pm - post wod
2oz turkey

9:00 - Dinner
yellow tail sashimi
spinach with pine nuts, dried cranberries, olive oil
1 L water

E - my Hero!

Erin C, all I have to say is you must be one tough beeatch to have a a chipper wod like that posted in your honor! Cheers to you, my friend, you totally deserve it. You have inspired and supported so many of us and I can't wait to to cheer #16 on at regionals!! To those who are wondering, the photo was me, Erin C and Megan, post award ceremony at sectionals where Kurt brought a pony keg and a bottle of champagne for us to bust open. Did I have a glass of both, you ask??? Yes, please! Not too paleo, but TOTALLY worth it!

Today's work out was at the West Loop location so had to do a bit of subbing for lack of rowers and lack of a rib at 100%. It was so hard to not do pull ups, though!! Went all Rx on weights at #35 kb and #53 on all lifts.

E-Diesel Chipper

For time:
30 Kettle Bell Swings Rx at 1 pood (#35)
30 Push Press Rx at #53
30 Box Jumps - 20"
30 Overhead Squats
30 Pullups - Subbed 30 strict push ups
30 Sumo-deadlift high pulls
30 Cal on rower (subbed 30 shuttle runs)
30 Front squats

Time: 15:47

Really focused my rests so I stayed efficient and had no wasted energy on failed attempts. KBS's were unbroken. Broke once on Push Press. All others stayed in large chunks of 5's or 10's. The runs flowed but seemed to go on forever!

Pre-Chipper, we worked on Snatch technique with light weight. Did a few drills Rodger gave me with pvc then with #33 bar. Did a few full snatch at #33 and 45.

Post-Chipper, I did the Press work from yesterday's wod...

Press 3-3-3+
#5+1RM @ 63/72/81%

#55/62/68 x 5

All I have to say is that DID NOT FEEL FUN after that workout!

THEN...the last day of Jonny's Oly Lift class from 7:30 t0 8:30. So sad to have it come to an end but I got a ton out of it and felt honored to be amongst the first class to graduate. Thanks for all your effort and patience, Jonny. It was fun, informative and you're simply awesome. We worked some great warm up drills for snatch and cleans then had open time to practice at whatever weight. Did some cleans at #75 and then some snatches at #53. Good times. Here's a link Jonny sent of me doing Jerks a couple of weeks ago at #75...
http://www.youtube.com/watch?v=_dsQMqCbbAQ

Diet...

7:30am (getting up later and later these days!!) - 1 L water

8:45am - Breakfast
2 eggs, 1oz turkey w/ sauteed chard, brussel sprouts, mushrooms in coconut oil
1 spoon raw almond butter
8 oz coconut water with minerals and supergreens

1 L water

12:45pm - Lunch
3 oz turkey w/steamed broccoli and a bit of sauteed veggies left over from breakfast
handful and half of nuts

1 L water

4:00pm - Pre wod
1 pemmican bar
steamed broccoli
6 nuts

16oz coconut water consumed during and after workout

8:30 - Post wod/dinner
1 larabar
2 oz turkey breast

1 L water

Decompression Leads to Success!

I have been laying a bit low this week and it's doing me good. I was pleased with the my performance in last week's workouts but really needed to allow myself some space to get back into a balanced routine that doesn't wear me out mentally and physically. Burning an intense candle at both ends with a buzzing work schedule and intense workout regimen has been amazing but impossible to continue for a year going forward. My intention after sectionals is to keep in training mode in how and why I am approaching each workout...almost approaching it like I am competing at regionals, in order to keep the momentum up for next year's sectionals. However, I will also find a way to have a bit of time to see non-CrossFit family and friends too. I mean, I love you guys but jeez!! ; ) So, this week, I allowed myself to have a non-work/non-workout day on Sunday, spent sleeping, cleaning the old apartment and seeing a show with some great friends of mine (Insert sigh of decompression here).

Then, today, after feeling a bit more like good old Amy, I headed out to Buffalo Grove to work with Roger on today's workout...

Olympic Total (sum of both lifts is total score)
1RM Snatch
1RM Clean and Jerk

Roger was excited to help me find my 1RM's but his first question was "How fresh are you? What workout did you do yesterday?" When I told him I had two days rest, he was jazzed! So, we got to it...

He started me with typical warm up and drills on snatch at #33 then #53 and then started working me up in weight. The progression went...35-36-37kilos (#77-79-81.5 and change). All PR's!

For C&J...#99-104-110PR-112PR

So, ended with two great PR's
Snatch - #81
Clean and Jerk - #112

Total=#193


Surprisingly enough, though he gave me that funny over-the-glasses, you-CrossFitters-are-crazy-look, he was willing and ready to time me on the Metcon of 30 reps for time @80% 1RM Snatch, but the session ran out. I will definitely be making this one up this week but for now, I am celebrating a great PR night at Gattone's.

As far as the body goes, I am feeling pretty good with the exception of my intercostal muscle (the rib pain). I played around last week with some pullups and knees-to-elbows and they knocked the wind right out of me as if someone had just punched me in the side. That must be where the inflammation came from in the first place. Though I feel it after workouts and some lifting, it's definitely not bad...until I do pu's, handstand push ups, etc... So, again, I am taking a bit of time from those things to get this healed. I am seeing an acupuncturist and massage therapist to keep inflammation low and good circulation going to the surrounding muscle and tissue. I feel confident that it's already getting better but I am not used to accommodating injury so I'm trying to do this right the first time. Finger's crossed it's a fast mend!

Diet...
7:30am - 1 L water

9:30am - Breakfast
2 eggs, 1oz turkey w/chard, mushrooms, broccoli, brussel sprouts in coconut oil
2 spoonfuls raw almond butter
8oz coconut water w/minerals and supergreens
1 L water

1:30pm - Lunch
3oz lean ground pork w/sauteed chard, brussel sprouts, mushrooms in coconut oil
1L water

2:30pm - Snack
handful nuts

4:00pm - Pre wod
Larabar (coconut cream pie) These are actually fairly pure in ingredient these days...dates, unsweetened coconut, almonds, cashews, extra virgin coconut oil...not too shabby!
1L water

16oz coconut water consumed during and after workout

7:30pm - post wod
pemmican bar

1 L water
9:00pm - dinner
2oz turkey w/sauteed chard and brussel sprouts in coconut oil