Tabata and Birthdays

I went to the Thursday workout last week because I knew I would be missing Friday because I went to the Crossfit Regionals instead. For skill work, I went ahead and made up my back squat week 3 and then was ready for the rest of the WOD- Tabata situps and jumping lunges. Instead of lunges, I did more squats. Only Jen had me do them West Side instead. Wider stance, driving knees out and then engaging the hammies more instead of the quads. Reminder- Tabata is 20 seconds of work, 10 seconds rest. Repeat 8 times. So 4 minutes of abmat situps and then 4 minutes of squats. Your score was the total number you did. I came in with a 134. Last of course.

The weekend was filled with all things Twins. I can't believe the littles are 5 this year! Here are a couple of my favorite shots from Saturday:

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Crossfit regionals - central east

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Partner up WOD

Wendler Deadlift- Went back to week 2 since I was behind.
Warmup: 2x5 @ 68, 1x3 @ 83
Work: 3 @ 70% (88), 3 @ 80% (100), 3+ @90% (112)

I completed 10 reps at 90%. I don't mind deadlift. I feel stronger and like lower body workouts. The worst part about deadlifts for me is the hook grip. You hook your thumb around the bar and wrap your fingers over it. It just feels weird to me.

The metcon was a partner WOD. Fran and I partnered up and set to work. It was a 10 min AMRAP. Alternating 400m Run (300m for me to scale for the knee) and Burpees. While your partner does one, you do the other. Keep switching for 10 minutes. Your score was the total number of burpees that you did between the 2 of you. I started with the Burpees so that I would be fresh since I'm much worse at them than Fran. My first set was 25, then headed out to run and came back to 57 from Fran, I brought us up to 78, then Fran rocked out to 114 while I ran, We finished with 122 total. I felt good during the WOD. The endurance ones are always a challenge for me but I felt like I held my own pretty well and contributed to the team.

I'll need to hit up the WOD tomorrow too since I've got Fri-Sat-Sun off for travelling north to celebrate my lovelies fifth birthday! Expect lots and lots of pictures. My camera is charged and ready!!!

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Monday WOD and weekend wrapup

Today's WOD was week 3 of Wendler- Strict Press. Rest for the legs. Good.

Working from my training max of 43, I set to work. Ended with 8 reps of 40. I'll take it. Part 2 of the workout was pullups. (banded for me) Your score was your highest reps you could do out of five times, resting in between. My highest ended up being my first go. 10.

I didn't feel strong today, could have been because of the long long weekend of fun. After the WOD on Friday, I rushed home and got ready, packed up my stuff and headed to the office. The CEO was making a visit and I wanted to sit in on a business update. Then later had a leadership webinar to attend. Rounding out the day was driving up north to see the family and then a little further north on Saturday for a housewarming/cinco de mayo/derby party. The Mr. had been in NYC all week for work... again. So I made the drive solo. Seeing the fam was great, the kids are awesome (and having a bday party- 5!- next week) We hung out Friday night and then Saturday morning post golf, we went to lunch before heading to Cleveland.

My boys, aren't they cute?!

After lunch we drove up to Avon to see our friend's new house and party. Unfortunately I didn't pick the winning horse from the hat (Go Hansen!) but still had a good time during the most exciting 2 minutes in sports. Got to see good friends, saw the super!moon and ate way too much taco dip. Fortunately for me I didn't drink much (hooray for no hangover sunday!) but was super tired since we bought the Mayweather/Cotto fight and stayed up to watch. Then the 4.5 hour drive home, grocery shopping, and getting ready for the week.

I may be tired but my WOD is done and now it's time to work.

Happy Monday everyone!

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Flight Simulator... CRASH AND BURN

I decided to go see the doctor on Thursday after work. My knee had been still really bothering me enough that I was convinced it wasn't soreness after 10 days and the junky feeling and tenderness made me feel bad enough to go ge it looked at. (Sidenote: I don't think I'll ever go back to that practice again. I had an awful customer service experience with the on call doc. Rude. Rude. Rude.) They took some xrays and worked on my knee for a little bit. I do have a slight flare up of bursitis again. Similar to when I started running 2 years ago and went too hard too fast. Luckily fixable but not so good that apparently having the same thing happen with similar but different activities means I'm likely prone to it. After the doc looked at my scans, he told me that I have patellafemoral syndrome. Basically, my kneecap is tilted and it's just the way that I'm made. Also means that the grinding that I feel and the pressure with steps and movements is because the tilt causes the kneecap to grind a bit more than free-float like it should. I got some meds and more flector patches and I don't know that I'll keep taking them. Fish oil and mobility WODs are in my future. I did go back to the WOD on Friday anyway because everything can be scaled and I still felt like I could go.

Then I told my trainer I hated him after we got finished with the WOD :) (Joking! sort of.)



Strength was the back squat. Now with my knee, we used a talled box (the gray one) for me to squat to so that I wasn't going deeper than 90* and I scaled back to week 2 instead of week 3 and tried to hit the minimum but no more. Max-39 x 3. Good enough.

Then the reason for the hate. We did a "flight simulator."

Continuous double unders (or continuous single unders)
10-20-30-40-50-40-30-20-10 (30-60-90-120-150-120-90-60-30)

You had to complete each set of continuous jumps before you could move on, once you finished a number, you didn't have to revisit but you had to be continous. Meaning if you were on your 150 set and you did 147 and slipped up, congrats on your 147 but start back over at 1.  It turned out to be quite mental. I lost completely. That's why you see the big fat DNF listed. There was a 20 minute cap and no matter what I did, I could not get past 60. It was an off day. Plus at this point, my knee was really bothering me so I kept trying for 14 minutes before I got pissed and threw in the towel. I don't like that I didn't finish a WOD but I knew that I still had 90-120-150-120-90-60-30 to go and wouldn't finish and I really didn't want to jack my knee up any more with the jumping. Call it a day and move on.

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Cool as ice

Back to the box today. As much as I wanted to stay cuddled in bed under the covers, I didn't want to regret not going like I did earlier this week.

Working our way through Wendler week 2, today was close grip bench.

Warmup 2x5, 1x3 (33lb)
Work Sets:
3 @ 70% - 39
3 @ 80% - 44
3+ @ 90% - 50

I did 10. probably only 9 because my second to last one was barely completed.

Post strength was a metcon.
For time:
9-6-3
Clean & Jerk
Front Squats

I used a 33lb bar and a med ball to squat to. 3:42 later I was soaking wet and glad to be done. It still amazes me that short workouts can get that much out of you.

Came home for the post workout protein and ice.



Luckily it is like a million degrees outside so having half my body covered in ice and gel packs wasn't such an awful idea.

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Nancy

I did make it to the WOD on Saturday prior to heading out for the wedding. Nancy visited us today and she totally kicked my ass.

5 Rounds for time
400m Run
15 Overhead Squats (guys at 95, girls at 65)

I knew I would be scaling the weight and attempted a few with the 33 bar only to almost fall over a lose my balance. I dropped to the 15 bar and should have added some weight to it but kept on. I also scaled the running at the last minute to 300m runs instead of the 400. I was completely spent afterwards so I was happy about that. less than 20 minutes to completely exert yourself and get a great workout. I'll take it.

Unfortunately, I think my knee would like to give it back. I swear I am falling apart. Between the wrist and the knee it's like my right side is going on strike. I rounded out Saturday with dancing my heart out instead of resting and then took Sunday and yesterday off. I may go to the late WOD today (Tuesday) but I'm icing my knee and checked the WOD which includes more box jumps. I may go and just work on Wendler if I can. I need to make up some of my lifts and take it easy on the pounding. We shall see.

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