WOD 8/31/2015

Workout of the Day
A. Pause back squat @ 11X1 tempo (*1 seconds down, 1 second pause at bottom0 – Build to a 1RM in 5 sets– rest 3-4 minutes between sets *max of 20 minutes here 75, 85, 95, 105, 115, 115 was heavy but it wasn’t much of a struggle to get down and come back up-even with the pauses. I really just ran out of time. Also, I had no pain in my lower back or back in general while doing this movement. I was more concerned with my form then having a PR weight number. Win win.

B. Pendlay row @ 31X1 tempo (*3 seconds down, 1 second pause at bottom and 1 second pin the bar to your chest)– 6, 6, 4– rest 2 minutes between sets. I did 55 pounds for all 3 sets, again I was working on maintaining the correct form verses trying to go heavy. These were pretty hard by them selves with the 30 seconds down, hold one at the bottom, then 1 second to get the bar to the chest, and holding this position.

then
15 front squat from the floor
20 pull ups/ring rows
5 power snatches
20 pull ups/ring rows
15 front squat from the floor

I went with a lighter weight, because both of these movements I haven’t done in quite a long time. I used 40 pounds for the front squats and snatches, I also did ring rows instead of pull ups. Although, I should have used 55. It would have helped with better form for the snatches. The rings rows were really hard, but I loved them. I walked away relatively pain free from the workout. The entire combonation took me 6:08 minutes to complete. Then, I spent about 10 minutes form rolling after the workout. My legs and hips are really tight.

The last visit I had with the Chiropractor we talked a lot about him being less concerned with me trying to put the clean, snatch and front squat back into my workouts. However, not trying all three at once, and seeing how they will affect me, during the movement and after. I had every intention of taking his advice, however I got the worst cold of my life. This cold knocked me out for about 4 days. I am feeling better, but even with this Crossfit workout I wanted to take it slow coming back so I could attend more than one or twice a month.

Injuries shouldn’t make you quit moving

The last few weeks I have had an injury, I am not sure what exactly happened to cause it or if it was a few things that lead up to it. My hips and back have been tight and painful, but nothing horrible for a few weeks. After a barbell class, when I went into a back squat my left groin area just started shooting pain, like something snapped. Then on the next squat it wasn’t as terrible, then the pain wasn’t present for the rest of the lifting session. Then after the squats we did a power clean pull + hang clean pull + power clean + Hang clean. I did the entire set and increased my weight but at the end of the session, I felt a weak pain in my right lower back, and thought what the hell. But the pain was very dull, so I just cooled down and went home. Then the next morning when I woke up I could barely move. I took a few days off from doing these Olympic lifts and worked on body weight movements and upper body lifting. However, the pain was getting worse and more uncomfortable.
I decided to go see a chiropractor that uses ART, and the back pain was mostly because of how tight my hips were. Then I started to feel a little better and did a barbell class last Saturday. I felt fine through the lifting part, again the slight dull pain in my right lower back at the end of the lifting.
The workout was:
A. EMOM x 10 3 Front Rack Speed Squats @ 65% Focus on Speed

B. Squat Clean + Hang Squat Clean + Front Squat + Split Jerk Every 90 Seconds x 7 Sets

4 Sets
C1. Russian Twists x 30 Total
C2. Superman’s x 15

During the superman’s the pain was getting worse, but like a determined jerk I continued. After the workout I went through all the movements and stretching the that Chiropractor gave me to do. Then I used the foam roller and lacrosse ball to do a little mobility work and prevent the stiffness I might get from the movements.

I drove home and when I was walking up the stairs to get to the second floor the pain become unbearable. On a scale of 1 to 10 it was a ten. I spent the afternoon icing and heating, then doing some stretching on the floor. I am not sure what happened, but it was bad. I never want to feel that way again.

On Wednesday I went to the Chiropractor and explained the pain and the workout, he worked his magic. He asked me what type of workouts I plan on doing the next week. I responded with “I don’t know if I want to lift until my back feels better, and focus on my mobility, strengthening exercises for the area and stretching. Because I never want to feel like this again.” He told me to focus on my upper body, and doing body weight squats and lunges. He also suggested that I quit trying to go heavier with every workout, and concentrate on gradually increasing and slowing down how often I work out. He mentioned that I will actually get stronger doing a percentage of my one rep max for a few reps times a couple sets. Then every 2 weeks going at 100%, less likely for injury, overuse of the muscles, and I will get stronger overall. He also talked to me about what my goals are: Strength, losing weight, toning up my body, putting on bulk?

I told him to have better mobility and be a healthy human. I do not think I have been focusing on what my main goals lately. My mind is all over the place and never focusing long on one thing. There are so many things I want to do and I am constantly distracted. However, the last few days I have been spending lots of time on mobility and stretching, to get my back to just not hurt. That is my goal right now is to get my body back to normal, then I really need to focus on mobility even after I am feeling better, so I never have this much pain again.

I like that my chiropractor said not to stop moving, if I stop it is going to take longer to heal. We have a follow up appointment next Thursday morning. Last night I went to the box’s open gym. I did
10 sets of 2 reps strict press, EMOM @ 55 pounds
3 sets of 10 box step ups, 15 sit ups, and 10 dumb bell curls @ 15 pounds
3 sets of 10 dips on the box and 10 ring rows

My upper body was spent and in a good way. I didn’t have any lower back pain after or during the workout. So my plan is to attend the open gym on Tuesdays and Thursday, and hopefully on Sunday afternoons and work on my upper body and mobility. I do hope to get back to deadlifts, cleans and squats, I really enjoy the movements. For now, shoulder, arm and chest work.

8/11/15 WOD

I have been spending more of my energy trying to work on my mobility. One day I stood up and my lower back and glutes began to radiate with pain and tightness. I feel like I am 20 years older with the stiffness. I had a similar feeling last year around this time and went and saw a chiropractic that used ART and it did help a lot. I am again seeing him, and doing a lot of work on my own, It just sucks that I shouldn’t feel this crappy and tight. But in time it will get better. I am still working out, but not pushing myself.

The WOD yesterday was:
ALT EMOM x 12
Even: 5 TnG Power Cleans 65, 70, 75, 80,85, 85 The first set of 85 weren’t the best form so for the last set I stayed at 85.
Odd: 4-6 DB/KB Arnold Press 5 @ 20 pound DB, 5 @ 25 pound DB,  5 @ 25 pound DB, 5 @ 25 pound DB, 4 @ 25 pound DB, 4 @ 25 pound DB

then
3 RFT
Muscle Ups (Sub C2B Pullups)- I used a thick band and was able to do 3 reps of chin ups for 3 sets
8 Thrusters – Each round was at 55 pounds
Finish time was 7:02

I was smoked after this workout, I really wanted to lay on the ground and cry. I pushed myself very hard, and lifted a little heavier than I should have. Today I am going to rest, walk, do yoga and work on some mobility.

Motivation-getting over my fear of Heavy Weights.

Where does this come from? I attended my Box’s barbell class last night and a woman I have been bsing with at events was there and we ended up being partners due to not enough racks. She is very strong and motivated.

I am still very scared to lift very heavy, because I am not sure I am doing the movements correctly. Having a lifting partner that forces you to break out of the mental cages in your brain is exactly what I needed. I needed a swift kick in the butt physically and mentally, and she was there to give it to me.

The work out was:
Push Press  5 sets x 2 reps with 2 second pause in lockout, Max @90 pounds for 2 sets
2 Clean lift off (knee) + clean pull Max @ 115 for 2 sets
Power clean + 2 TnG hang power cleans Max @95 for 2 sets

If I was on my own I would have done 70, 85, 70-she told me I do not give myself enough credit for how strong I actually am, and to quit being scared. The worst thing that can happen is I drop the bar, strip the weight and try again.

Lesson learned: get out of your head, and try it. Do not let your insecurities keep you from doing things. In my case yeah I can lift a lot heavier than I was allowing myself, and if I failed big deal, drop it, strip it and try again.

Day 8 of 21 AM Workout Progress

My last post I talked about making small goals and mastering those first, to achieve your overall goal. my first goal-wake up every morning for 21 days and workout-well Monday morning I didn’t get out of bed to workout-but as soon as I walked in the door from work I did my AM workout. So, I am not counting it as a fail, because I still did the workout. Then this morning getting up was easy for the workout. I realized in order to achieve this little goal of moving everyday-I need to get enough sleep. Which Sunday night I did not, but last night I went to bed at 930pm. So I have 2 small goals this week: be in bed by 9:30 so my AM workouts do happen, and the second goal is to visit my crossfit box 3 times this week-regardless of the movements and how humid it is outside.

Even when you are working on one small step to achieve the big prize (optimal health) there are other things in your life you also need to adjust-like sleeping.