Thanks Rudy for the big toe article. That is how I jammed my toe so I'm almost sure that's what's wrong with it. I still have flexibility though and not a lot of pain regularly... only soreness when I run/jump. I think it's improving but it's not quite there.
On top of that, I think my body is punishing me for eating badly lately... neck is stiff, groin still tender, and right knee is stiff and clicky. As a result, I have decided to bail on FGB this weekend since I don't want to risk further injury of my toe or start any other injuries resulting from these sore spots.
Monday:
Tabata row: max: 87, min: 84 (84/87/87/86/85/84/84/84 = 681m)
8/3 tabata (post wod): max: 84, min: 78 (84-84-83-79-79-78-78-80)
3/23 tabata:
Round 1: 84/83/82/80/80/80/80/80 = 649m
Round 2: 81/81/80/78/78/77/79/80 = 632m
Wednesday:
4x500m: 2:05.4 (damper 7)/2:07.0 (damper 7)/2:19.6 (damper 6)/2:16.7 (damper 5)
Ew... what are those last two sets all about :(
Thursday, September 15, 2011
Thursday, September 8, 2011
Sigh... that's it from me this week
Wednesday's WOD
Metcon (double purple for strict pullups): 5:40
Trip ups in the 50 round of DUs, tripped at 37 on the 40 round, the rest unbroken! Could have used "less band" given my time but when I tested out just one purple pre-wod, I wasn't sure I could make it. Mixed grips through the 8 round, underhand for the rest... no fails.
Post: 5x200m (3min rest): 47.3, 45.5, 46.5, 47.0, 46.6
My butt hurt after this :(
Was planning on getting another WOD in today but apparently, I pulled my left groin from running last week and during the warm up yesterday. I am not quite sure what is wrong with it but it was painful enough to stop running. Acts up anytime I try to propel myself forward (walking fast included) so it needs rest. On top of that, I am about 90% sure I fractured my big toe about 2 months ago playing tennis. Bruising under big toe nail doesn't appear to have improved and after last night's DUs, it's definitely not 100%. It's time to bite the bullet and lay off it... no running/jumping/etc... though right now, I am still planning on doing FGB...
Metcon (double purple for strict pullups): 5:40
Trip ups in the 50 round of DUs, tripped at 37 on the 40 round, the rest unbroken! Could have used "less band" given my time but when I tested out just one purple pre-wod, I wasn't sure I could make it. Mixed grips through the 8 round, underhand for the rest... no fails.
Post: 5x200m (3min rest): 47.3, 45.5, 46.5, 47.0, 46.6
My butt hurt after this :(
Was planning on getting another WOD in today but apparently, I pulled my left groin from running last week and during the warm up yesterday. I am not quite sure what is wrong with it but it was painful enough to stop running. Acts up anytime I try to propel myself forward (walking fast included) so it needs rest. On top of that, I am about 90% sure I fractured my big toe about 2 months ago playing tennis. Bruising under big toe nail doesn't appear to have improved and after last night's DUs, it's definitely not 100%. It's time to bite the bullet and lay off it... no running/jumping/etc... though right now, I am still planning on doing FGB...
Monday, September 5, 2011
8/30-9/4
Tuesday: 8 x 1:00/1:00r on C2: 237-240-239-240-240-240-241-243
Average pace was 2:05/500m at 32s/m. Looks like I paced a bit too much in the first round.
Wednesday's WOD
Metcon rx’ed: 18:18
First round of PUs were 10/5. Then some 5s in the second and third rounds but mostly singles. Fourth and fifth round runs were slow but tried to pose throughout and it felt okay. Popped blood blister about 3 PUs in the last round and tore hand another 2 PUs later. Last 10 PUs probably took 2 minutes... ugh. Thanks to Karen for suggesting deadhangs!
Friday's WOD
PC&J Int: 1×103# and then 2×93# to work on dip and jerk stance.
Smaller and more upright dip instead of trying to dip lower and end up folding forward. Back leg heel out for more stability. Stance has been a little narrow in the past as well.
Metcon at 80# and purple band: 7:01
Tried to get in sub 7 but couldn’t lock out the last two reps so I had to break. Unbroken FS on the 20 and 5 rounds but broke once on the rest.
Post – 4×8 JM Press with 5# DBs
Saturday: 2 hours of rock climbing at Vertical Endeavours
Sunday: 18 miles on the bike (9 miles one way) to the Chicago Botanic Garde
Average pace was 2:05/500m at 32s/m. Looks like I paced a bit too much in the first round.
Wednesday's WOD
Metcon rx’ed: 18:18
First round of PUs were 10/5. Then some 5s in the second and third rounds but mostly singles. Fourth and fifth round runs were slow but tried to pose throughout and it felt okay. Popped blood blister about 3 PUs in the last round and tore hand another 2 PUs later. Last 10 PUs probably took 2 minutes... ugh. Thanks to Karen for suggesting deadhangs!
Friday's WOD
PC&J Int: 1×103# and then 2×93# to work on dip and jerk stance.
Smaller and more upright dip instead of trying to dip lower and end up folding forward. Back leg heel out for more stability. Stance has been a little narrow in the past as well.
Metcon at 80# and purple band: 7:01
Tried to get in sub 7 but couldn’t lock out the last two reps so I had to break. Unbroken FS on the 20 and 5 rounds but broke once on the rest.
Post – 4×8 JM Press with 5# DBs
Saturday: 2 hours of rock climbing at Vertical Endeavours
Sunday: 18 miles on the bike (9 miles one way) to the Chicago Botanic Garde
Monday, August 29, 2011
8/24-29
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.
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.
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!
Monday, August 15, 2011
FGB rx'ed baby
Weekend was fun with a trip to Granor Farm (pictures to come!) and 2 hours of rock climbing on Sunday!
Starting off my week right with a FGB rx'ed
WB: 15, 7, 8
SDHP: 20,12,10
Box: 32, 22, 23
PP: 13, 10, 10
Row: 14, 10, 11
Total: 94+61+62 = 217
Okay, I really didn’t expect much out of those WBs since this was my first time doing a WOD with a 14# but no looking back... rather fight through that. PPs could have been better across the board if I wasn’t so winded from the box jumps but they did feel much better than the SDHPs. I've never rowed 14 cals in 1 minute during an FGB before... did I go too hard in my first round?
Starting off my week right with a FGB rx'ed
WB: 15, 7, 8
SDHP: 20,12,10
Box: 32, 22, 23
PP: 13, 10, 10
Row: 14, 10, 11
Total: 94+61+62 = 217
Okay, I really didn’t expect much out of those WBs since this was my first time doing a WOD with a 14# but no looking back... rather fight through that. PPs could have been better across the board if I wasn’t so winded from the box jumps but they did feel much better than the SDHPs. I've never rowed 14 cals in 1 minute during an FGB before... did I go too hard in my first round?
Thursday, August 11, 2011
8/8-11
I didn't make it to the box on Monday so I played with some KBs at home (12kg, 16kg, 20kg, 24kg). Worked in random sets of 10 through the weights up to:
24kg: Russian swings, SDHPs, and single-leg DLs holding it out front.
20kg: goblet squats
16kg: single-leg DLs, holding it from the side (jug carry style)
12kg: one sit up haha. Also attempted a TGU with this but 12kg is too heavy for me.
Tuesday's WOD
Ring Dips (toe assisted) 4×10 @ 40×1 tempo ish
Ring Rows (straight leg) 3×10 @ 40×1 tempo ish
Jacked up the right rhomboid so cut it.
Metcon rx’ed: 16:17
Pullups all singles (as planned). 16″ box was too high... use 12" box or plates next time. Rowing and pullups in a wod are definitely not my favourites.
Post: 1x400m (1:50ish). Right calf close to a cramp so cut that too.
Wednesday, JJ worked with me on pose running for about two miles. Focused on cadence, tempo, breathing, the pull (hot coals tap tap), and the lean. Afterwards, I got my Killer Kage on (messed around with the monkey bars at the kids playground).
Thursday was a hodge podge of strength work:
Snatch Pull 4x4 at 83# (101% of Snatch 1RM of 81#)
FS 5x3 at 123# (<73% of BS 1RM of 175#)
3x10 GHD sit ups and 3x10 back ext
Messed around with a 14# and then a 20# WB haha
24kg: Russian swings, SDHPs, and single-leg DLs holding it out front.
20kg: goblet squats
16kg: single-leg DLs, holding it from the side (jug carry style)
12kg: one sit up haha. Also attempted a TGU with this but 12kg is too heavy for me.
Tuesday's WOD
Ring Dips (toe assisted) 4×10 @ 40×1 tempo ish
Ring Rows (straight leg) 3×10 @ 40×1 tempo ish
Jacked up the right rhomboid so cut it.
Metcon rx’ed: 16:17
Pullups all singles (as planned). 16″ box was too high... use 12" box or plates next time. Rowing and pullups in a wod are definitely not my favourites.
Post: 1x400m (1:50ish). Right calf close to a cramp so cut that too.
Wednesday, JJ worked with me on pose running for about two miles. Focused on cadence, tempo, breathing, the pull (hot coals tap tap), and the lean. Afterwards, I got my Killer Kage on (messed around with the monkey bars at the kids playground).
Thursday was a hodge podge of strength work:
Snatch Pull 4x4 at 83# (101% of Snatch 1RM of 81#)
FS 5x3 at 123# (<73% of BS 1RM of 175#)
3x10 GHD sit ups and 3x10 back ext
Messed around with a 14# and then a 20# WB haha
Subscribe to:
Posts (Atom)