Getting my act together

Been a good past week and a half as far as slow and steady goes...

July 22:
First full WOD in a loooong time.
FS 5x1 at 105#.
Metcon subbed ring rows for pullups: 8:01
Post WOD: 150 DUs in 6:44.

Thoughts in the days following:
Felt good to do a full WOD. Hip was feeling weaker with each rep of 105# FS so it was good that I maintained weight. Quads were killing two days after all those lunges. Slow DUs definitely supported evidence of weaker cardio from not having worked out consistently.

July 25:
Was going to go to CF but quads were still killing. Biked down to the beach for 4 hours of beach vball (2's and 3's). Round trip on bike was probably 13 miles in total. My legs were dead.

July 26:
Forced myself to go to the box b/c waiting a full week would just mean I'd be back at square one. Quads still feeling tight but needed to work it out.
Clean / DU WOD
No lifting overhead.
Metcon subbed PC @63# for PS: 7:21
No ring dips.

Post WOD thoughts:
Rudy suggested that I lay off lifting things overhead for a while. Instead, I worked on some deadhangs with bands. No pain on shoulder so that's good news. I think I did 3x3. Good PC weight for the WOD but it's not 75% of 1RM. Focusing on not pulling with upper traps but more on explosiveness in hip. Thanks for tip, Rudy. First set of unbroken DUs made me pretty happy. Gave it a mini fist pump after round 1. Despite my efforts, upper traps were sore for 3 days.

July 28:
Made up Tuesday's WOD.
No backsquat.
Metcon w/ 6# WB: 7 rounds + 1 burpee
Post WOD - shoulder stretching and other PT movements at home

Post WOD thoughts:
Backsquats still scare me so I don't want to do them until I'm 100% confident that the hip can handle heavy weights. Metcon was unbroken but slow - could not make myself move any faster for the life of me. 6#WB too light but not confident that shoulder and hip could handle the 10# yet.
Hips still pretty sore two days after from the deep squats I do in the WB movement. It's not a bad sore so I think I just need to pace myself and keep practicing until I can move up in weight. Shoulder felt a bit funny on Friday... think I'm going to use that Rock Tape on it again.

July 30:
One hour of tennis. Constantly varied right? Abs still hurt from two days ago.

August 1:
Housework? Haha... okay this one doesn't count but we spent the day cleaning the house so it wasn't like I was sitting around doing nothing. Been on my feet all day but muscles have all recovered and I should be ready to go this week!

Inspiration

I'll have to admit that working out through injuries isn't something I'm good at. I never am sure if I'm subbing the right thing and I was pretty discouraged that I couldn't do something more. I attended Rudy's shoulder seminar and he assured everyone in attendance that "it's okay"... something I really needed to hear.
In the weeks that followed, I tried to get back to the box but realized that I had been gone for so long that my body pretty much got destroyed and took me a week to recover. Then, another week passes of not wanting to go. I was in a pretty bad rut and I started letting myself eat a little more badly too.
Ever since the beginning of July, I think I'm starting to wake up and realize that the rut was spreading into all important areas of my life: personal life, work life, crossfit life. I became a lazy ass with no motivation. But somehow, the world recognizes that you mentally hit rock bottom and I got a serious kick in the ass in each of those aspects of my life.
Today, I feel a lot better... feeling like I got a part of myself back and at least, the path seems a bit clearer. The trip to see the CF Games and the days I had by myself to roam the Santa Monica mountains was the last piece of inspiration I needed and the two days back at the box this week so far has been a personal gain for me.

I feel like this time, I'm back for real and it's about time I'm getting my act together. Lesson learned: take it easy and be confident that slow and steady can make headway. Be patient. Take baby steps.