Like, so Crossfit

I recently (and right now, temporarily) have moved to Valley Village, CA  (I’m, like, totally living in the Valley.  Like, so awesome, you know?) to consult with ESL North America for an extended period of time.   They do the eSports and it was an opportunity that I couldn’t pass up.   I get to work in eSports and work with a lot of people that I respect and love working with.  If you don’t know what eSports are or don’t understand why I chose to work with this company, check this out:

Back here, I needed to get into a workout routine and running was not cutting it.  I spent all summer running and getting my stamina up, only to waste it all when I started working again (I recently spent the summer FUNemployed). – it because hard to get up in the morning and workout.

I looked up some recent Crossfit gyms in the area and stumbled across Angelino Crossfit.  It’s about .7 miles from where I live and I thought I’d give it a try.  The manager of the gym, Karlos, emailed me back right away and I immediately felt at ease when I was in communication with him.

Definitely nervous starting up Crossfit again, but emailed my awesome PT back in MA and he told me what I could and couldn’t do.  Range of motion and maintaining ROM was key. No overhead squats, no shoulder to overhead, no snatches.  Otherwise, things were okay – other than cleans which I can do if there is no pain whilst doing them.

I’m going to use this blog to log my workouts and also share how I’m modifying them in order to potentially help other Crossfitters that are coming back from a long hiatus and/or shoulder injury and want to ease their way back in.  This isn’t a guide or anything, just sharing my recovery and road back into Crossfit with you guys.  I’ll also be posting some goings on while I’m in Los Angeles and of course, any cat updates that I might have. For all workouts, I’ll post my scores and weights in this color and post my modifications in this color.

(* I am trying to figure out this stupid formatting/font issue below and the way it looks bothers me a ton, but I’m tired of trying to fix it *)

Front Squat – 3×7 @ 75#

200m Farmer’s Carry with 15# dumbbells between rounds

** And then…**

Lucky #7 (AMRAP – Rounds and Reps)

7 Minute AMRAP

3 7 Deadlift (Rx 135/95) – 75#

4 Hang Power Clean

5 Jerks Ring Rows

6 Wall Balls (Rx 20/14) – 10#

21 Double-Unders (Scale 63 Singles)


2 Minute Rest

Then repeat AMRAP:

Complete a total of 3 rounds of above AMRAP and then

Cash-Out: 700m Run

It took me a full hour to recover from the workout.  What a way back into Crossfit.  Is it weird that I loved how I felt afterwards?  It was a mixture of terrible and awesome all at the same time.   It was all the things I remember loving about Crossfit from the get-go.  As a side note, I am probably always going to go low weight when cycling deadlifts in a workout.  If I’m being completely honest, I think cycling fast deadlifts is not the smartest thing to program in a workout.  Way too many people end up getting injured doing them.



I had some ribs for lunch. All in spirit of the awesome intercostal strain I have in the front AND back of my ribs. Nothing like random stabbing pain. Womp womp. Taking a couple days off to rest it and then will just be careful in my workouts for the next three weeks. My PT said that it will get better – but will take three weeks or so to feel better. Nothing I can really do. Just avoid large capacity metcons as breathing deep and heavy could be an issue. Good news is that I can workout though so I’m not completely SOL. Here’s me hanging with Izzy with ice and stim wrapped around my ribs.


Post Borked Back

In the middle of the day on Tuesday, my back started bothering me.  It got worse as the day progressed and seem to extend all the way up and down my left side.  I can’t exactly pinpoint the cause, but I have some suspects.  When I was in Germany, I tend to favor my left side, so I put all the weight and pressure (if possible) on the right side.  I had a really heavy laptop bag (probably 20-30 pounds) that I was carrying on my right shoulder and carrying with my right arm.  Then, when we were in the Berkshires, the room had a slightly slanted floor and therefore the bed was at a slant.  I spent the first two nights constantly trying to adjust.

Fast forward to Tuesday, sitting at my desk, typing up some emails.  And the pain begins.  I don’t really have the energy to go into my shoulder history.  But anyway, there was no way I was working out on Wednesday or Thursday. *I was really bummed because Craic started up its Run Club last Wednesday and and I really want to improve on my running.  I ended up going to see a massage therapist named Leo who works out of the Boston Sports Club in Waltham.  While he didn’t completely “cure” me, he came pretty damn close.  My low back is still sore.

Today’s WOD:

3 rounds for time

  • 400m run
  • 10 front squats
  • 10 burpees

I couldn’t fathom doing burpees with the low back pain (I swear, I’m not finding excuses not to do them) so instead of burpees, hung from the PU bar and did knee lifts. In addition, I did a really light front squat.  35#. It’s so frustrating to be injured and doing lower weight.  We were supposed to do this in a sprint fashion.  I have a mental block that I need to work through on going faster on the runs, I think (although I can’t seem to push past this) that I’m scared of running out of gas and not being able to finish the WOD.  During the WoD, I couldn’t even contemplate running faster – but after – I think that I could have run a bit faster.

Total time: 10:17

Let’s wait and see how tomorrow goes.  Hopefully I won’t have to scale too much.


I didn’t get a chance to post this before I left for vacation, so I’m sorry for the extended absence (to all three of you that read this).

Tuesday (August 21st) workout was:

A) Power Clean – Build to a heavy single in 10mins after warmup

B) 5 rounds for time
10 Power Cleans
Run 200m

My knee had been bothering me when I went down into a squat to pick up the bar (it started on Sunday in open gym).  So I did this modified.  We put the weights on a low rack position so I wouldn’t have to go into that squat position and I did hang cleans from there.  I ended up building up to (A) 105# hang clean and doing (B) 75# hang clean for a total time of 10:45.  

I like the workouts that have the 200m run.  400m for these types of workouts just seem like too much and overwhelming.  Craic started a running club that starts this Wednesday. I’m going to join and see if I can start to like running … or at least tolerate it better.

When I was on vacation, I still had the compulsion to look at the WODs and holy mother of God, I saw this one and nearly crapped my pants for those that had to do it. Running mother-effing Fran.  HOLY SHIT.  I’m not going to lie, I was happy to be on vacation and not working out the next day when I read that.