After FOUR days off to rest up my quads, they finally felt ready to work out again despite some lingering soreness. Seriously needed some mobility work on the hips before I took on Wednesday's WOD
Pre: 15 min of hip warm up that I reeeeally needed.
Power Clean 4×3 @ 95#
Worked on form a little more since I am still not coming in contact with mid-thigh. Kurt’s tip to stay in heels a little longer during the pull was helpful.
Metcon with 9 pull-ups/9 plyo push-ups on knees: 15:20
Sucking wind halfway through third row... pace dropped off pretty bad. Need to get back on that rower at home and do intervals, possibly once a week.
Post – Pendlay Row 2×8 at 42#, 2×8 at 45#
PostPost – 1 strict ring dip!
Monday's WOD on Thursday
OHS 65(5)-75(5)-85(5)-95(5)-100(3)
Hmm... I wonder what my 1RM is...
Metcon @ 55#, 24″ box: 18 through all 10 rounds
My goal was to stay pretty consistent through all the rounds. I had like 3 seconds left in a few rounds... just not enough to pick up the bar for another snatch and I had a couple of rounds where time was up after I clapped on my last burpee.
Post: 3×5 deadhangs with red band. Lats were complaining so I stopped.
Topped off the week with a 20+ mile bike ride from Morton Grove to the Botanic Gardens along the Chicago North Branch Trail on a gorgeous Sunday afternoon.
Showing posts with label hip. Show all posts
Showing posts with label hip. Show all posts
Monday, August 29, 2011
Monday, August 22, 2011
8/19-20
Friday WOD
5×2 FS at 130# (just under 75% of 1RM BS)
This felt pretty good thanks to the extensive hip warm up courtesy of Glenn (those hip circle things worked out a kink I had all day).
Metcon at 55#: 9:23
Thank you Megan for challenging me to do CTBs. I got to 9 with a couple of fails and then a few more fails before I abandoned that and did regular PUs (didn’t count the fails as part of the regular PUs). Thrusters: 10-5-5-5-5-5-5-5-5. Best thrusters I’ve ever done but I still hate them. I can’t seem to breathe through these. Probably spent about 5 min on thrusters alone. Yuck.
Post: L-sits on parallettes. Best 8s? Worst 3s. Total: 8-4-3-3-5 = 23s haha
Saturday, we checked out a trapeze class at TSNY Chicago! So much fun!
For the record, heavy FS and thrusters destroyed my quads for almost five days. Ice bath next time even if it doesn't feel necessary that night!
5×2 FS at 130# (just under 75% of 1RM BS)
This felt pretty good thanks to the extensive hip warm up courtesy of Glenn (those hip circle things worked out a kink I had all day).
Metcon at 55#: 9:23
Thank you Megan for challenging me to do CTBs. I got to 9 with a couple of fails and then a few more fails before I abandoned that and did regular PUs (didn’t count the fails as part of the regular PUs). Thrusters: 10-5-5-5-5-5-5-5-5. Best thrusters I’ve ever done but I still hate them. I can’t seem to breathe through these. Probably spent about 5 min on thrusters alone. Yuck.
Post: L-sits on parallettes. Best 8s? Worst 3s. Total: 8-4-3-3-5 = 23s haha
Saturday, we checked out a trapeze class at TSNY Chicago! So much fun!
For the record, heavy FS and thrusters destroyed my quads for almost five days. Ice bath next time even if it doesn't feel necessary that night!
Thursday, February 25, 2010
Eating well even though JJ was out of town!
I don't like weeks when JJ is out of town but I managed to feed myself sufficiently well on meals we already made and courtesy of client work.
Monday:
Breakfast: 2 fried eggs, salmon, 1 espresso
Lunch: Cobb salad (no cheese) and tomato soup from Panera
Snack: homemade paleo kit
Dinner: 2 homemade kefta rolls with salad (sundried tomatoes, artichokes, balsamic vinegar, olive oil)
Tuesday:
Breakfast: 1 fried eggs, sauteed rotisserie chicken leftovers, pureed cauliflower with sauteed onions and garlic, 1 espresso
Lunch: Chef's salad (no cheese) and half of a medium lobster bisque from Au Bon Pain. Also got a medium latte with whole milk which always makes me feel better on a rough day.
Snack: homemade paleo kit
Dinner: homemade ratatouille with bolognese sauce. Some carrot and zucchini strings in there too.
Wednesday:
Breakfast: leftover rotisserie chicken (drumsticks), pureed cauliflower with sauteed onions and garlic, 1 espresso
Lunch: pot roast with roasted buttnernut squash, eggplant, and carrots
Snack: half a homemade paleo kit
Dinner: 2 homemade kefta rolls with salad (sundried tomatoes, artichokes, balsamic vinegar, olive oil)
Thursday:
Breakfast: 2 fried eggs, 1 apple with sunbutter
Lunch: bolognese sauce with roasted eggplant, white asparagus, mushrooms, and chayote
Snack: half a homemade paleo kit
Dinner: chicken korma with broccoli
I really like lattes and was doing well with not drinking them for a while. However, sometimes, when I'm stressed at work, I just really want one. As a result, I am trying to limit myself to max 1 latte a week.
PT: hip flexor stretches, foam rolls on IT band and TFL, monster walks.
Today, I threw in 3x max pushups with 60s rest: 14+8+7=29
Still off on my first set but my third set is higher. Maybe that means push up endurance is getting better??
Monday:
Breakfast: 2 fried eggs, salmon, 1 espresso
Lunch: Cobb salad (no cheese) and tomato soup from Panera
Snack: homemade paleo kit
Dinner: 2 homemade kefta rolls with salad (sundried tomatoes, artichokes, balsamic vinegar, olive oil)
Tuesday:
Breakfast: 1 fried eggs, sauteed rotisserie chicken leftovers, pureed cauliflower with sauteed onions and garlic, 1 espresso
Lunch: Chef's salad (no cheese) and half of a medium lobster bisque from Au Bon Pain. Also got a medium latte with whole milk which always makes me feel better on a rough day.
Snack: homemade paleo kit
Dinner: homemade ratatouille with bolognese sauce. Some carrot and zucchini strings in there too.
Wednesday:
Breakfast: leftover rotisserie chicken (drumsticks), pureed cauliflower with sauteed onions and garlic, 1 espresso
Lunch: pot roast with roasted buttnernut squash, eggplant, and carrots
Snack: half a homemade paleo kit
Dinner: 2 homemade kefta rolls with salad (sundried tomatoes, artichokes, balsamic vinegar, olive oil)
Thursday:
Breakfast: 2 fried eggs, 1 apple with sunbutter
Lunch: bolognese sauce with roasted eggplant, white asparagus, mushrooms, and chayote
Snack: half a homemade paleo kit
Dinner: chicken korma with broccoli
I really like lattes and was doing well with not drinking them for a while. However, sometimes, when I'm stressed at work, I just really want one. As a result, I am trying to limit myself to max 1 latte a week.
PT: hip flexor stretches, foam rolls on IT band and TFL, monster walks.
Today, I threw in 3x max pushups with 60s rest: 14+8+7=29
Still off on my first set but my third set is higher. Maybe that means push up endurance is getting better??
Monday, February 1, 2010
Diagnosis
Went to the doctor today after approx 3 weeks since my hip pain.
Diagnosis: bursitis on the hip joint(s). The doctor threw out some terms I wasn't familiar with but it basically started with the hip flexor. He prescribed PT but some online websites said not to do anything until the pain is gone. Maybe I should take some ibuprofen but I've been off that stuff for a while now. Icing...
Breakfast at 8am: sauteed shrimp with garlic powder and tomato sauce, 1 fried egg, 1 espresso
Snack at 11am: paleo banana walnut muffin (made with coconut flour and almond meal)
Lunch at 1pm: chicken korma with roasted butternut squash
Snack at 5pm: homemade paleo kit
Dinner at 8pm: chicken curry with steamed broccoli, a few slices of banana on paleo almond crackers and sunbutter, some sticks of celery with sunbutter
Diagnosis: bursitis on the hip joint(s). The doctor threw out some terms I wasn't familiar with but it basically started with the hip flexor. He prescribed PT but some online websites said not to do anything until the pain is gone. Maybe I should take some ibuprofen but I've been off that stuff for a while now. Icing...
Breakfast at 8am: sauteed shrimp with garlic powder and tomato sauce, 1 fried egg, 1 espresso
Snack at 11am: paleo banana walnut muffin (made with coconut flour and almond meal)
Lunch at 1pm: chicken korma with roasted butternut squash
Snack at 5pm: homemade paleo kit
Dinner at 8pm: chicken curry with steamed broccoli, a few slices of banana on paleo almond crackers and sunbutter, some sticks of celery with sunbutter
Monday, January 25, 2010
Omaha day 1
8:30am flight... delayed for an hour... greeted with a blasting wind and blowing snow... welcome to Omaha!
Uneventful work-filled day. Not the best nutrition day but I did what I could. Opted for cream/cheese over some sugar-glaze on chicken or potatoes or bread where I could. The place where I ate a wrap/burrito thing today had NO tortilla-less option and there were no plastic forks available to eat it open-faced. And I had no choice over where we were eating... so very sad.
I checked out Crossfit Omaha today but I only stopped by to figure out how to get there. I have high hopes of a WOD in the morning. Anyway, I talked to Ricky, the Level II coach there, and he said they have about 15 girls going to Sectionals, 4-5 of which will do RX WODs regardless of what WOD it is and others will go RX depending on which WOD. My advice to all you girls competing is that if you can do RX but have a ridiculously slow time, you should go for it. Chances are, you'll make it to regionals given the number that has signed up.
That being said, I have made my decision to not compete this year, despite many weeks on the fence. Originally, I was just apprehensive but I am in week 2 of my hip injury and it just isn't feeling better. Getting in and out of the car to drive requires some care. And even if my hip felt better in one week, it definitely won't be ready for heavy weights. I want my hip healed solid before working hard. I'm a little frustrated by this but believe it's the right decision.
Breakfast @ 6am: 2 fried eggs and 2 strips of bacon. A little bit of sunbutter. 1 espresso.
Snack @ 10am: Trio bar
Lunch @ noonish: Burrito/wrap thing with marinated chicken, lettuce, green peppers, salsa, guac. I had no choice but to eat the wrap. I peeled off whatever I could without the thing falling apart.
Snack @ 4pm: bag of almonds
Dinner @ 8pm: 1 cup of tomato basil parmesan soup. 5 (or 6?) butterflied spinach-stuffed shrimp with matchstick squash and carrots. Cream sauce (which I opted over some sweet-glazed protein). 6 oz of beer (three 2oz tasters at Upstream brewery)
Uneventful work-filled day. Not the best nutrition day but I did what I could. Opted for cream/cheese over some sugar-glaze on chicken or potatoes or bread where I could. The place where I ate a wrap/burrito thing today had NO tortilla-less option and there were no plastic forks available to eat it open-faced. And I had no choice over where we were eating... so very sad.
I checked out Crossfit Omaha today but I only stopped by to figure out how to get there. I have high hopes of a WOD in the morning. Anyway, I talked to Ricky, the Level II coach there, and he said they have about 15 girls going to Sectionals, 4-5 of which will do RX WODs regardless of what WOD it is and others will go RX depending on which WOD. My advice to all you girls competing is that if you can do RX but have a ridiculously slow time, you should go for it. Chances are, you'll make it to regionals given the number that has signed up.
That being said, I have made my decision to not compete this year, despite many weeks on the fence. Originally, I was just apprehensive but I am in week 2 of my hip injury and it just isn't feeling better. Getting in and out of the car to drive requires some care. And even if my hip felt better in one week, it definitely won't be ready for heavy weights. I want my hip healed solid before working hard. I'm a little frustrated by this but believe it's the right decision.
Breakfast @ 6am: 2 fried eggs and 2 strips of bacon. A little bit of sunbutter. 1 espresso.
Snack @ 10am: Trio bar
Lunch @ noonish: Burrito/wrap thing with marinated chicken, lettuce, green peppers, salsa, guac. I had no choice but to eat the wrap. I peeled off whatever I could without the thing falling apart.
Snack @ 4pm: bag of almonds
Dinner @ 8pm: 1 cup of tomato basil parmesan soup. 5 (or 6?) butterflied spinach-stuffed shrimp with matchstick squash and carrots. Cream sauce (which I opted over some sweet-glazed protein). 6 oz of beer (three 2oz tasters at Upstream brewery)
Wednesday, January 20, 2010
I need new pants!!
I woke up this morning and my traps were KILLING me so much I decided to rest. Might have been from the cleans or handstand negatives but I'm not too sure. I woke up in time to go to the 6am but decided it was smarter to rest... considering the metcon had HSPUs in it. That and my work-induced bum wrist probably wouldn't have liked the HSPUs much either.
My hip flexor is still sore so squat jumps would not have been appropriate. I also seemed to have pulled something else on my right leg... sigh... falling apart...
Instead, I ended up with 9 hours of sleep (as recommended by Robb Wolf) and still felt pretty sore the whole day. I wonder if these nightshades are hurting my recovery. I've been eating a fair amount of tomatoes, peppers, eggplant... which is more than my old diet. I don't really know what's causing this slow recovery or reinjuries. Perhaps I have muscles around joints issues? Does anyone know of a way to prevent that? I remember something about how glucosamine might help but I don't know if it really does.
Anyway, after all that, I put on work pants this morning and they felt baggy. Maybe I really am down another size after all! That means I need to get pants this weekend before I fly to Omaha next week to work at a client site. Being down another size makes me really happy. I bet I'm fitter and stronger than I was in high school (and I did track and badminton in high school)!
Breakfast @ 8:30am: Some sunbutter, 1 banana, 1 hard-boiled egg, 1 espresso
Lunch @ 12:30pm: Ground grass-fed beef with eggplant, yellow squash, tomato, green pepper ratatouille on a bed of spiral cut carrots and zucchini
Snack @ 4:30pm: homemade paleo kit
Dinner @ 7:30pm: Chicken curry with caramelized carrots and eggplant
My hip flexor is still sore so squat jumps would not have been appropriate. I also seemed to have pulled something else on my right leg... sigh... falling apart...
Instead, I ended up with 9 hours of sleep (as recommended by Robb Wolf) and still felt pretty sore the whole day. I wonder if these nightshades are hurting my recovery. I've been eating a fair amount of tomatoes, peppers, eggplant... which is more than my old diet. I don't really know what's causing this slow recovery or reinjuries. Perhaps I have muscles around joints issues? Does anyone know of a way to prevent that? I remember something about how glucosamine might help but I don't know if it really does.
Anyway, after all that, I put on work pants this morning and they felt baggy. Maybe I really am down another size after all! That means I need to get pants this weekend before I fly to Omaha next week to work at a client site. Being down another size makes me really happy. I bet I'm fitter and stronger than I was in high school (and I did track and badminton in high school)!
Breakfast @ 8:30am: Some sunbutter, 1 banana, 1 hard-boiled egg, 1 espresso
Lunch @ 12:30pm: Ground grass-fed beef with eggplant, yellow squash, tomato, green pepper ratatouille on a bed of spiral cut carrots and zucchini
Snack @ 4:30pm: homemade paleo kit
Dinner @ 7:30pm: Chicken curry with caramelized carrots and eggplant
Monday, January 18, 2010
Cranky at work
This morning, I woke up at 5:15am with the hopes of hitting the 6am class. After trying to roll out of bed, I decided to give my hip one more full rest day. I've at least isolated the movements that aggravate it. For example, lifting leg up hurts it. Squatting slow doesn't. Squatting fast does. So strange.
Throughout the day, I noticed how cranky I was at work. I got annoyed at things more easily and I feel like I complained more than usual... or maybe just more than last week. Getting the WODs done in the morning seems to have a positive effect on my day. I really need to make it tomorrow and do something... anything!
"Busy season" at work is in full swing and I feel like my old "work injuries" are back. I've mentioned my left wrist (which I decided to tape today) but I noticed a soreness in my right shoulder/arm. Like the kind of achiness that people talk about when the weather is changing. That has never bothered me so I'm not sure why it would now.
Also, today, I had one of THE WORST chocolate cravings ever. I asked 4 people at work to see if they had chocolate (dark chocolate to be exact) and thank goodness none of them had any. I resorted to my clementine and then a half hour later, my homemade paleo kit. Amy blogged about it today too and it sounds like the nuts (which contain magnesium) may have done the trick. I listened to Robb Wolf talk about magnesium too but can't remember exactly what the benefits are (re: episode 3).
Getting ready for bed soon so I can start off my day right with that 6am (and then JJ's crabcakes for breakfast... mmm totally can't wait!)
8:30am: 2 over-easy eggs, 2 strips of remaining Costco pre-cooked bacon, black Americano
12pm: Buffet from Market Creations in the Sears Tower. Had steamed sole, some hunan chicken or beef (broccoli, red peppers, celery), thai chicken skewer, more veggies
3pm: clementine to suppress chocolate craving. It didn't work so I drank an entire glass of water.
4pm: homemade paleo kit (this fixed the craving)
7pm: beet and fennel salad with lemon olive oil dressing; seared flank steak
Throughout the day, I noticed how cranky I was at work. I got annoyed at things more easily and I feel like I complained more than usual... or maybe just more than last week. Getting the WODs done in the morning seems to have a positive effect on my day. I really need to make it tomorrow and do something... anything!
"Busy season" at work is in full swing and I feel like my old "work injuries" are back. I've mentioned my left wrist (which I decided to tape today) but I noticed a soreness in my right shoulder/arm. Like the kind of achiness that people talk about when the weather is changing. That has never bothered me so I'm not sure why it would now.
Also, today, I had one of THE WORST chocolate cravings ever. I asked 4 people at work to see if they had chocolate (dark chocolate to be exact) and thank goodness none of them had any. I resorted to my clementine and then a half hour later, my homemade paleo kit. Amy blogged about it today too and it sounds like the nuts (which contain magnesium) may have done the trick. I listened to Robb Wolf talk about magnesium too but can't remember exactly what the benefits are (re: episode 3).
Getting ready for bed soon so I can start off my day right with that 6am (and then JJ's crabcakes for breakfast... mmm totally can't wait!)
8:30am: 2 over-easy eggs, 2 strips of remaining Costco pre-cooked bacon, black Americano
12pm: Buffet from Market Creations in the Sears Tower. Had steamed sole, some hunan chicken or beef (broccoli, red peppers, celery), thai chicken skewer, more veggies
3pm: clementine to suppress chocolate craving. It didn't work so I drank an entire glass of water.
4pm: homemade paleo kit (this fixed the craving)
7pm: beet and fennel salad with lemon olive oil dressing; seared flank steak
Sunday, January 17, 2010
1 week mark of Paleo+
Did not run today since walking down the escalators at Whole Foods on my left leg made my hip flexor hurt. Not sure what that's about so might have to sub stuff for a few days.
Week 1 of Paleo+ challenge has been going well. I am much more conscious of my dairy intake and have cut down on the number of lattes this week (switched to Americano without the milk). Doing the moderate Paleo before the challenge really helped imo since I had already cut pasta, potatoes, bread, and rice out of my diet for a few months now (in that order of weakness... i.e. will cave when it comes to rice first, pasta last).
I was telling a non-crossfitter recently about how if they want to get healthier, just cut out those four things. I felt waaaay better when I cut out pasta. Interestingly enough, growing up on a very Chinese diet, those items were somewhat foreign to my stomach. I remember 4-5 years ago when I started eating bagels, my body actually rejected it... approx 2 hours after eating a bagel, I get super hungry and I get the shakes. I cut those out pretty easily since I didn't like how they made me feel. Pasta was much harder since it was just so convenient. I now marvel at how much pasta I used to be able to consume in a sitting. I haven't looked back since I changed my diet!
Lunch @ 1pm: butternut squash soup, ratatouille with ground grass-fed beef on carrot and zucchini strings
Snack @ 5pm: 1 organic pink lady apple
Dinner @ 6:30pm at Kamehachi: seaweed salad, asparagus beef rolls, chicken yakitori, sashimi deluxe w/ some soy sauce
Felt mildly hungry the whole day... might not have eaten enough calories... might eat some nuts to round out the day.
Week 1 of Paleo+ challenge has been going well. I am much more conscious of my dairy intake and have cut down on the number of lattes this week (switched to Americano without the milk). Doing the moderate Paleo before the challenge really helped imo since I had already cut pasta, potatoes, bread, and rice out of my diet for a few months now (in that order of weakness... i.e. will cave when it comes to rice first, pasta last).
I was telling a non-crossfitter recently about how if they want to get healthier, just cut out those four things. I felt waaaay better when I cut out pasta. Interestingly enough, growing up on a very Chinese diet, those items were somewhat foreign to my stomach. I remember 4-5 years ago when I started eating bagels, my body actually rejected it... approx 2 hours after eating a bagel, I get super hungry and I get the shakes. I cut those out pretty easily since I didn't like how they made me feel. Pasta was much harder since it was just so convenient. I now marvel at how much pasta I used to be able to consume in a sitting. I haven't looked back since I changed my diet!
Lunch @ 1pm: butternut squash soup, ratatouille with ground grass-fed beef on carrot and zucchini strings
Snack @ 5pm: 1 organic pink lady apple
Dinner @ 6:30pm at Kamehachi: seaweed salad, asparagus beef rolls, chicken yakitori, sashimi deluxe w/ some soy sauce
Felt mildly hungry the whole day... might not have eaten enough calories... might eat some nuts to round out the day.
Argh
Woke up this morning with hip or something near there feeling pain. I must have pulled something coming out the bottom of that last squat yesterday. No workout today I guess. Might try to run since it looks nice out... if it's not too wet and it doesn't hurt hip.
Also other pains: left wrist (stupid work laptop) and right shoulder (I don't know why).
Breakfast: Chili on top of spiral cut purple carrots (which were orange on the inside). Latte (Sunday morning treat to make me forget the pain haha).
No lunch yet... hungry again!
Also other pains: left wrist (stupid work laptop) and right shoulder (I don't know why).
Breakfast: Chili on top of spiral cut purple carrots (which were orange on the inside). Latte (Sunday morning treat to make me forget the pain haha).
No lunch yet... hungry again!
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