First time in this week... been busy with PT and in-laws too so didn't get to make it in like I wanted. Nice 7pm class today... all three of us!
Hip is holding up pretty good but shoulder was feeling pretty crappy all day, probably because of the PT from yesterday. The stretches the PT gave me just doesn't seem to be getting where it hurts... and I'm not sure whether that's the goal or not. Oh well.
Bryce suggested I find a one rep max squat clean. I haven't squat cleaned in a long time b/c of the hip. I also don't think I officially found my 1 rep max but I did one at 95# on Jan 9. I didn't have a game plan going into this since I thought I'd just play around and see how the joints all felt.
I'm glad Chris stopped me before I started and suggested I warm up with the bar. Haha I almost just went for it but the warm up was a good idea: down and up, hang power clean, power clean, squat clean. After that, I went for 53# which felt good. Then I went for 83# which felt pretty good too although the heavier it got, I started to forget to explode through the hips. Have to work on that. Chris said my form was looking pretty good so I was happy with that. Then, for whatever reason, I loaded the bar at 103#. I mean, the 83# felt good but given that I didn't remember doing a 100# clean in a long time, not sure why I attempted it. Good news is that I think I can get it... just need to use those hips and get under the bar faster. Not having my lifting shoes got to my head.
Metcon @ 63# 6:22
10 power cleans / 50 double unders
8 power cleans / 40 double unders
6 power cleans / 30 double unders
4 power cleans / 20 double unders
2 power cleans / 10 double unders
Took a while to get into a good rhythm for DUs but did manage strings of 20+ in there which was good for me in a metcon. First 10 PCs were unbroken but I got pretty tired in the round of 6 when Rudy reminded me to use the hips. I tend to pull with my arms when I get tired which seems counter-intuitive. Gotta work on that.
Tomorrow's WOD looks fun but I have PT. Maybe I'll get in a run or CFE WOD.
Thursday, April 22, 2010
Shoulder
Yesterday, I went to my first PT session for my shoulder. The PT screened me and agreed with the diagnosis of shoulder impingement. He took a video of me lifting my arms out from my sides and it is noticeable that my left trap is compensating for my delinquent shoulder muscles. I have a pretty hard knot in my left trap as a result of it too.
I took a video of it last night and I'll post to show what I'm talking about. I get significant pain in the shoulder right when my arm passes shoulder level. The pain only shows up when the shoulder is active. When the PT moved my arm around in all directions but I was relaxed, everything was fine. Even after having worked on my shoulder, it still gets stuck in the same position, which didn't seem like what the PT was expecting.
Not sure if my shoulder can handle Murph pullups so I'm probably a tentative on that. I was looking to forward to getting healthy for the WCCF lifting meet but I'm going to be out of town that day. It was funny that in the winter, I was trying to get under the 58kg weight class but now, I might make it under the 53kg weight class! Not that it matters since I'm going to be out of town. Just isn't meant to be...
Get to work today and the network is down. Can't do any work for now haha. Guess I get to surf/read stuff online guilt free for now.
I took a video of it last night and I'll post to show what I'm talking about. I get significant pain in the shoulder right when my arm passes shoulder level. The pain only shows up when the shoulder is active. When the PT moved my arm around in all directions but I was relaxed, everything was fine. Even after having worked on my shoulder, it still gets stuck in the same position, which didn't seem like what the PT was expecting.
Not sure if my shoulder can handle Murph pullups so I'm probably a tentative on that. I was looking to forward to getting healthy for the WCCF lifting meet but I'm going to be out of town that day. It was funny that in the winter, I was trying to get under the 58kg weight class but now, I might make it under the 53kg weight class! Not that it matters since I'm going to be out of town. Just isn't meant to be...
Get to work today and the network is down. Can't do any work for now haha. Guess I get to surf/read stuff online guilt free for now.
Sunday, April 18, 2010
Legs destroyed
Haha I knew going into Grace that I was pushing my luck with my legs with 3 days in a row after maybe minimal workouts for 2+ months. Still really glad I got to do it b/c it was my first time at it.
Press 3x5 @ 55#
"Grace" @ 53#: 4:14
3 min DU: 82
100 DUs: 3:34
Press: I wasn't sure how my shoulder would fare but given I had a rotational strain, I thought I could do it without pain. It was TOUGH! I almost forgot how to press haha Problem is, it reaggravated something in my left wrist. Good thing I have an appointment booked for Friday! Yikes.
Grace: Went light b/c I didn't know how my legs would feel after the previous two days. Good thing it was a power clean. Bad thing is that the jerks still got the legs. Legs still felt good but it was probably b/c of the adrenaline.
Sunday now and I'm pretty sore. I could barely walk today! Shoulders are also sore (both of them) but I'm happy to report that it's all regular soreness and not like I screwed something up.
Volleyball: won our playoff game today and will be back for more next week. Good day despite my soreness all around. Thanks for subbing, Megan and Rudy!
Press 3x5 @ 55#
"Grace" @ 53#: 4:14
3 min DU: 82
100 DUs: 3:34
Press: I wasn't sure how my shoulder would fare but given I had a rotational strain, I thought I could do it without pain. It was TOUGH! I almost forgot how to press haha Problem is, it reaggravated something in my left wrist. Good thing I have an appointment booked for Friday! Yikes.
Grace: Went light b/c I didn't know how my legs would feel after the previous two days. Good thing it was a power clean. Bad thing is that the jerks still got the legs. Legs still felt good but it was probably b/c of the adrenaline.
Sunday now and I'm pretty sore. I could barely walk today! Shoulders are also sore (both of them) but I'm happy to report that it's all regular soreness and not like I screwed something up.
Volleyball: won our playoff game today and will be back for more next week. Good day despite my soreness all around. Thanks for subbing, Megan and Rudy!
Friday, April 16, 2010
2nd day yay
Got progressively more sore throughout the day but was pretty determined to get to the box today. Back squat day so was a bit nervous but probably good day to test out that hip.
1 back squat @ 53#.
No go. I think it has to be the angle or wherever it sits on my back.
5 rounds of 10 ring rows (purple band) / 20 WBs (6#) + stairs!
7:33
I was on the fence about going unbanded on the ring rows but Derek was worried that I would lose control if I got tired so I added the purple band. Probably a little too easy but no need to wreck my shoulder in case. Next time, I should probably give a few rounds without a band but have a band ready in case.
WBs were surprisingly good. Adam said I had pretty good depth and I experienced no hip pain which is fantastic. We'll see what happens when I move on to the 8#.
My legs feel like jello from yesterday and today. It amuses me how weak my legs and butt and hips feel. I walk gingerly and everything is just tightening up right now. The lower calves from running yesterday are also catching up. Legs need some rest tomorrow.
I haven't used the big bar for pullups yet and frankly, I'm a bit nervous about it. Everyone seems to be ripping and ALL my calluses are gone after a 2 month hiatus. Well, it's not like I can worry about it consider my shoulder is in no condition to be hanging off a bar but will have to cross that bridge one of these days...
1 back squat @ 53#.
No go. I think it has to be the angle or wherever it sits on my back.
5 rounds of 10 ring rows (purple band) / 20 WBs (6#) + stairs!
7:33
I was on the fence about going unbanded on the ring rows but Derek was worried that I would lose control if I got tired so I added the purple band. Probably a little too easy but no need to wreck my shoulder in case. Next time, I should probably give a few rounds without a band but have a band ready in case.
WBs were surprisingly good. Adam said I had pretty good depth and I experienced no hip pain which is fantastic. We'll see what happens when I move on to the 8#.
My legs feel like jello from yesterday and today. It amuses me how weak my legs and butt and hips feel. I walk gingerly and everything is just tightening up right now. The lower calves from running yesterday are also catching up. Legs need some rest tomorrow.
I haven't used the big bar for pullups yet and frankly, I'm a bit nervous about it. Everyone seems to be ripping and ALL my calluses are gone after a 2 month hiatus. Well, it's not like I can worry about it consider my shoulder is in no condition to be hanging off a bar but will have to cross that bridge one of these days...
Thursday, April 15, 2010
mod WOD!
Gorgeous weather put me in a super good mood all day so I was really excited to get to the box for a WOD. YAY!
40 yard dash: 6.00, 5.88, 6.03
First dash, I slowed up too early. Second dash was all out. Third dash, I got tired. I think I swung my right arm too crazy and my right shoulder feels funny. That or it's from tennis yesterday.
800m run
3 rounds of 30 mini box jumps (12"? It was 3 45# plates) / 20 air squats
800m run
13:51
All the running put a blister on my right foot. I also have some blisters from tennis yesterday :(
Got ambitious and thought I could play tennis after. Just couldn't move my feet b/c of the blisters so called it quits after 30 min (sorry JJ).
I want to be back at the box tomorrow. We'll see how the blisters feel...
40 yard dash: 6.00, 5.88, 6.03
First dash, I slowed up too early. Second dash was all out. Third dash, I got tired. I think I swung my right arm too crazy and my right shoulder feels funny. That or it's from tennis yesterday.
800m run
3 rounds of 30 mini box jumps (12"? It was 3 45# plates) / 20 air squats
800m run
13:51
All the running put a blister on my right foot. I also have some blisters from tennis yesterday :(
Got ambitious and thought I could play tennis after. Just couldn't move my feet b/c of the blisters so called it quits after 30 min (sorry JJ).
I want to be back at the box tomorrow. We'll see how the blisters feel...
Wednesday, April 14, 2010
Good sweat
Had a hard time dragging my lazy ass to the box today (I've fallen off that wagon) but JJ offered up a pretty good alternative: tennis!!!
Thank goodness I'm right handed with left side injuries. I am able to play tennis even with my busted shoulder and wrists. Hip held up so that's good news.
Played 1.5 hours of tennis and played a set with me serving all the games b/c JJ's ankle is still hurt. He wore ankle braces but it's still not completely healed.
I lost 2-6.
Ate decently today.
1 coffee w/ a bit of half and half, 1 hard boiled egg, 1 chef's salad from Pockets, 1 Trio bar, 1 muscle milk light, then topped it off with soup, crabcakes, asparagus, and a few bites of potato pancake at Glenn's diner (yum).
Hopefully back at the box tomorrow?
Thank goodness I'm right handed with left side injuries. I am able to play tennis even with my busted shoulder and wrists. Hip held up so that's good news.
Played 1.5 hours of tennis and played a set with me serving all the games b/c JJ's ankle is still hurt. He wore ankle braces but it's still not completely healed.
I lost 2-6.
Ate decently today.
1 coffee w/ a bit of half and half, 1 hard boiled egg, 1 chef's salad from Pockets, 1 Trio bar, 1 muscle milk light, then topped it off with soup, crabcakes, asparagus, and a few bites of potato pancake at Glenn's diner (yum).
Hopefully back at the box tomorrow?
Monday, April 12, 2010
Last day of hip PT but...
I am in the process of fixing myself... today, was the shoulder's turn.
Went to see the doc and guess who I see in the waiting room... Emily! She was in for her knee. Hope it went well with her.
Diagnosis: no rotator cuff tear (good news) but I have some "internal impingement"
(whatever that means) that will require some PT to fix.
RX: PT 3x a week for six weeks! My PT said that we can probably do 2x a week for four weeks so we'll see how progress goes.
Recommended exercises: range of motion, strengthening, post capsule stretching, scapular stability
Supposedly, if it's not better after that, then I'm supposed to see the doctors again.
Today was the last day of my hip PT, all 8 weeks of it. I am 95% of the way there and my last session proved it.
Ran 0.5 miles on the treadmill
2 sets of 15 step-ups (18" box) with 8lb weights
2 sets of 10: with left leg, hop on bosu ball, hop off, jump left, then right (then right then left). Good lateral movements for my hip.
2 sets of 15 box jumps (18"). Felt pretty good. He says I'm landing too hard and that I need to absorb more.
2 sets of 15 "reverse lunges"
2 sets of 15 "rose wall slides" (I'm supposed to continue to do this to strengthen those side glute/hip muscles - also need to continue to do clams)
Some active stretches, monster walks, etc.
Pretty decent workout actually. Cardio is shot b/c I got pretty winded doing some of that stuff.
Bits of cheating here and there last week and this past weekend. It's Monday so time to get weekday clean eating back on track.
Went to see the doc and guess who I see in the waiting room... Emily! She was in for her knee. Hope it went well with her.
Diagnosis: no rotator cuff tear (good news) but I have some "internal impingement"
(whatever that means) that will require some PT to fix.
RX: PT 3x a week for six weeks! My PT said that we can probably do 2x a week for four weeks so we'll see how progress goes.
Recommended exercises: range of motion, strengthening, post capsule stretching, scapular stability
Supposedly, if it's not better after that, then I'm supposed to see the doctors again.
Today was the last day of my hip PT, all 8 weeks of it. I am 95% of the way there and my last session proved it.
Ran 0.5 miles on the treadmill
2 sets of 15 step-ups (18" box) with 8lb weights
2 sets of 10: with left leg, hop on bosu ball, hop off, jump left, then right (then right then left). Good lateral movements for my hip.
2 sets of 15 box jumps (18"). Felt pretty good. He says I'm landing too hard and that I need to absorb more.
2 sets of 15 "reverse lunges"
2 sets of 15 "rose wall slides" (I'm supposed to continue to do this to strengthen those side glute/hip muscles - also need to continue to do clams)
Some active stretches, monster walks, etc.
Pretty decent workout actually. Cardio is shot b/c I got pretty winded doing some of that stuff.
Bits of cheating here and there last week and this past weekend. It's Monday so time to get weekday clean eating back on track.
Tuesday, April 6, 2010
Sick again
After yesterday's food extravaganza, I had a really clean food day today:
- eggs and kielbasa, 1 coffee for breakfast
- veal osso bucco and broccoli for lunch
- a handful of nuts, dried fruit, and 1 piece of dark chocolate for snack
- chicken and veggie soup and more veggies for dinner
I'm sick again. It's really discouraging b/c it's been the fourth time I've been sick in the last 5 months I think. Last night, all the muscles in my arms and legs were achy and I hadn't done anything in a week. I don't understand... how is it that my body has been falling apart since I turned 28?!
Booked an appointment to see a doctor about my shoulder next Monday. Tail end of hip PT still going... hopefully, shoulder's not so bad that I'll need more PT once hip PT is done.
- eggs and kielbasa, 1 coffee for breakfast
- veal osso bucco and broccoli for lunch
- a handful of nuts, dried fruit, and 1 piece of dark chocolate for snack
- chicken and veggie soup and more veggies for dinner
I'm sick again. It's really discouraging b/c it's been the fourth time I've been sick in the last 5 months I think. Last night, all the muscles in my arms and legs were achy and I hadn't done anything in a week. I don't understand... how is it that my body has been falling apart since I turned 28?!
Booked an appointment to see a doctor about my shoulder next Monday. Tail end of hip PT still going... hopefully, shoulder's not so bad that I'll need more PT once hip PT is done.
Monday, April 5, 2010
Food WOD
Okay, this isn't technically Crossfit related other than the fact that I eat well with my fellow CFC'ers :)
Two Brothers beer dinner at The Publican:
Jamon Iberico with mushrooms and pickled ramps
paired with Prairie Path Ale
Guinea hen, foie gras galantine with ramps orange mustard greens and cashew
paired with Ebel’s Weiss
Grilled Salmon with some kind of grits and green onions, bacon carrot coleslaw
paired with Public Domaine (this was written on the menu but I can't find this online - made in collaboration with Paul Kahan)
Crawford farm lamb mix grill (corned, sausage, tenderloin)
paired with Long Haul Session Ale
Wheat bran cake with coffee ice cream and almonds
paired with Domaine duPage
Two Brothers beer dinner at The Publican:
Jamon Iberico with mushrooms and pickled ramps
paired with Prairie Path Ale
Guinea hen, foie gras galantine with ramps orange mustard greens and cashew
paired with Ebel’s Weiss
Grilled Salmon with some kind of grits and green onions, bacon carrot coleslaw
paired with Public Domaine (this was written on the menu but I can't find this online - made in collaboration with Paul Kahan)
Crawford farm lamb mix grill (corned, sausage, tenderloin)
paired with Long Haul Session Ale
Wheat bran cake with coffee ice cream and almonds
paired with Domaine duPage
Sunday, April 4, 2010
New low
Dropped another pound! Wow... I really never imagined this.
This HAS to be because I'm not working out and I'm not really eating when I'm not hungry. I think I am definitely back to high school weight which is pretty awesome. I might need new clothes again!
Shoulder is coming around very slowly so I think I might not go to the doctor this time. Will just seek out Rudy for some shoulder exercises and maybe go to my massage therapist to work whatever kinks there is left out.
This week, I won't be able to get to the box til Thursday. Maybe I'll sneak in a run here and there if the weather holds up.
Only cheated a little bit on Friday night. JJ and I went to Bolat. That place is amazing! I love how I'm still pleasantly surprised by flavour combinations: spicy jerk chicken with coconut rice, grilled lamb chops with sweet potato and ginger mash, grilled plaintains with spicy peanut sauce... so bizarre but totally works! Oh man, that piri piri shrimp had my mouth on fire but was so delicious. It killed my taste buds though but the sweet potato mash fixed that.
This HAS to be because I'm not working out and I'm not really eating when I'm not hungry. I think I am definitely back to high school weight which is pretty awesome. I might need new clothes again!
Shoulder is coming around very slowly so I think I might not go to the doctor this time. Will just seek out Rudy for some shoulder exercises and maybe go to my massage therapist to work whatever kinks there is left out.
This week, I won't be able to get to the box til Thursday. Maybe I'll sneak in a run here and there if the weather holds up.
Only cheated a little bit on Friday night. JJ and I went to Bolat. That place is amazing! I love how I'm still pleasantly surprised by flavour combinations: spicy jerk chicken with coconut rice, grilled lamb chops with sweet potato and ginger mash, grilled plaintains with spicy peanut sauce... so bizarre but totally works! Oh man, that piri piri shrimp had my mouth on fire but was so delicious. It killed my taste buds though but the sweet potato mash fixed that.
Thursday, April 1, 2010
Where oh where did my double unders go?
I hurt my hip mid January. Man, has my cardio gone!
Today, I did 200 double unders... in 6:06!!!
I think I cracked 100 around 2 or 2:30 but I'm not certain. 6:06 isn't a time I am happy with but I suppose it's somewhere to start after being off for all that time!
I did this outside, in the wind! I need to work with my rope so that when I get back on the speed rope, they will go fast.
I also did some sprints and I'm happy to report: no hip pain! It's still controlled and I'm not as strong as before but yay! Finally! Next challenge: jumping?
... but... shoulder still sucks. My massage therapist last week said that I should see him again if it wasn't better by Wednesday, the latest. It's Thursday and it's not better. I'm thinking I should go see a real doctor but I'm a little hesitant to commit to more PT, especially just after the whole hip therapy. I can't decide what I need... more massages or just PT? More exercises? Aaaah I don't know!
JJ and I took a nice walk after he watched me grind through the 200 DUs and the sprints. We grabbed some food and I was happy that I turned down lots of bad food (pizza, wings, crepes, empanadas) and opted for something pretty decent at Sultan's Market. No real desire for a cheat meal... I know I have one coming on Monday!!
Today, I did 200 double unders... in 6:06!!!
I think I cracked 100 around 2 or 2:30 but I'm not certain. 6:06 isn't a time I am happy with but I suppose it's somewhere to start after being off for all that time!
I did this outside, in the wind! I need to work with my rope so that when I get back on the speed rope, they will go fast.
I also did some sprints and I'm happy to report: no hip pain! It's still controlled and I'm not as strong as before but yay! Finally! Next challenge: jumping?
... but... shoulder still sucks. My massage therapist last week said that I should see him again if it wasn't better by Wednesday, the latest. It's Thursday and it's not better. I'm thinking I should go see a real doctor but I'm a little hesitant to commit to more PT, especially just after the whole hip therapy. I can't decide what I need... more massages or just PT? More exercises? Aaaah I don't know!
JJ and I took a nice walk after he watched me grind through the 200 DUs and the sprints. We grabbed some food and I was happy that I turned down lots of bad food (pizza, wings, crepes, empanadas) and opted for something pretty decent at Sultan's Market. No real desire for a cheat meal... I know I have one coming on Monday!!
Subscribe to:
Posts (Atom)