Monday Mess

I was doing pass throughs to warm up my shoulder and Jarrod told me to look in the mirror while I did them (yo, stop freaking out peeps, it was the Craic bathroom mirror – there are no mirrors in our gym!) And my right shoulder wasn’t activating at all. It was like a dead shoulder.  It was also two inches lower than my other shoulder.  No back squat position for me today.  Back to the regular Monday scheduling.  Front squats (for me) and ring rows.  Nice to be back in the 630AM class with Dizzle and the crew.  Got to workout with one of my night-class pals, Michelle.

At one point, Jarrod said “You’re a mess” as my shoulder differential is pretty noticeable and I protect it in just about anything I’m doing.  “I’m doing the best I can.” was all I could say.  And he said “That’s all you can do.”  #coolstorybro

Plan was to go to 165 today, but I think I was a little over eager to go at that weight.  I got to 145 in the 2nd round and felt a small tweak on my right side.  I decided to knock down weight to 125 for the next round and do more reps (8 vs 6). Did ring rows and bicep curls, negative on the way down with 10#.

Was a sloppy workout for me.  Head wasn’t in it today.  My shoulder seems to have gotten a ton worse and I don’t know why.

Since this was a Debby Downer of an update, I leave you with this awesome before/after/progress shot of Callahan.  I mean, seriously.  AB-licious. #hardwork

abtastic

 

 

 

The MODotaur

Did a workout that I’m pretty sure came from the mind of Jarrod today dubbed The Minotaur.  I modified the crap out of it because of my shoulder stuffs.

As written:

8AMRAP
20 Chest-to-Bar Pull-ups
20 Box Jumps
20 Toes-to-Bar
20 Clean & Jerks 155/105

Instead, I did:

8AMRAP
20 Ring Rows
20 Box Jumps / Step-Ups
20 Sit-Ups
20 Cleans at 75#

Total score: 124

Good burner of a workout.  Went lightish on the cleans because pulling sometimes bugs my shoulder.  K-Jo, my partner, noticed that when my shoulder was bugging, I was jumping backwards.  I also happened to do that EVERY time Jarrod was watching me.  Yay.

Headed to Philly next week to hang with Niko’s family.  Got this awesome email from his dad:

Hola Niko,

When you and Stina come to Philly next week you are welcome to use the car to visit the local Cross Fit gym so bring your workout stuff.

love,

Dad

Got to love a family that supports you.  We’ll be working in a couple of WODs at Crossfit Delaware Valley together.

Also, got to love the crazy Craic family.  Jarrod posted a picture of him with a side pony – so a couple of us followed suit:

1501379_793011720714396_2020652753_o

 

Making it Rain

Went to Jarrod’s OLY Lifting session.  Class of 11 people, drilling and working on the snatch and clean & jerks.  Jarrod warned that at about the one hour mark, our brains would start to shut down, and I was no exception.  Definitely a lot of information thrown at us and a lot of drills.  I have so much work to do. This post isn’t going to be very articulate, but suffice it to say – I learned stuff and stuff.

Started out with snatches.  I have a terrible stripper butt in the 3rd to 2nd position (floor to knee).  This means I lift my hips / ass before I lift my shoulders / torso.  He gave me some drills to work on to ensure that I lift them both at the same time.  We had some time to work with a heavier weight and I worked up to 80#.  One of my lifts at 80# felt good, the others I was definitely stripper butt-ing it and pressed a couple of them up. 80 was a good number for me mentally, as my previous 1RM is 90.  Kept it at 80 and didn’t go higher – and that was a smart decision.  The things I need to work on: everything.  More specifically: stripper butt, staying close to the body, not being afraid to get under it.  Didn’t try squat snatches – but will definitely be drilling those as well.

stippercat

Next up was the clean and jerk session.  Same concepts with the 1st, 2nd, and 3rd positions.  I have the most trouble when I am coming off the floor.  Stripper butt and not enough explosive hip movement.  Went to the jerk and while I usually feel confident about my jerk, didn’t feel confident after this session.  Once it gets heavier, I don’t like to get under the bar and I don’t split my feet into the position that they should be in order for me to get under.  For each person, Jarrod drew on the floor where our feet should be.  The line is where our feet should be starting.  Bisecting the line.  The front horseshoe is where my front foot should be landing, back horseshoe is where my back foot should be landing.  (Toes should be touching the front of the horseshoe).  As it got heavier, the red horseshoes is where my feet were landing.  Definitely have some work to do.

photo (1)

Played around with the clean and jerk at 115 and then I just got really, really tired.  Shoulders and arms were smoked after the last couple of days working out.  Brain was also overwhelmed with all the information and work I had ahead.  Can’t wait until the next session.

 

#Snatch

It’s been a long time, and I am a bit rusty – but I actually did some snatches today in a workout.  It’s been almost a year and a huge milestone for me.  I limited myself at 50% of my former 1RM – which is only 90#, and according to Craig (PT) I should plan on building up by 10% each week for a bit until I can start lifting heavy.  I did mostly squat snatches – so it was kind of cool to do some OHS as well.

They felt good.  Sure, there were times when I was too far forward, but I feel that there was some muscle memory there.  While they felt good, they also were really scary for me whipping the bar up and getting under it.  I don’t want to re-injure my shoulder and when the bar went back my heart skipped a bit each time.  But as long as I focus on good form and keeping my shoulders down (and strengthening) I think I will be OK.  Jarrod did a great skill session and then we kind of had a free-swim portion before the workout.  I originally had planned to switch to cleans in the workout – but Jarrod thought that my snatches looked pretty good and that I could probably stay at 45# and do the workout.  He wasn’t as concerned with the time as he was with the quality of the snatches.  Did the workout and was mixing up power snatches and squat snatches.  Jarrod did a drive-by mid-way through the workout and asked why I wasn’t doing all squat snatches.  I knew I could do them at 45# and that my form was okay and also Jarrod didn’t necessarily want me going for time – so I didn’t have any real reason other than they were scary.  Feel the fear and do it anyway – so I immediately switched to doing all squat snatches and they were NBD.  Didn’t fail once.  Came forward a few times – but I just need to work on my technique.

The workout I did was 21-15-9 snatches (@ 45#) and skull crushers (@15#) with 60 single unders in between.  Hopefully in the next week or so I will start doing double unders again and also burpees and push-ups.  Still having some shoulder stability issue in that position (plank – push forward) so I’m working on that.  I’m also still trying to rest the ankle a bit and I have a ton of daily mobility homework for my ankle and shoulder that I need to be more diligent about. I was also told by the doctor that I really need to wear an ankle brace when working out for the time being (until the ankle is more stable). When I finally went to the doctor yesterday and it’s not a fracture (just a little (lot) too much of elasticity) and I need to work on strengthening them.

As a follow-up to yesterday, banana-giver Cyndi had to do airdyne sprints today.  I wish I had brought a banana for her as her workout looked miserable. Here’s her post about it. #bananasmakeeverythingbetter #notreally #stoptryingtomakebananahappen

Back with Izzy the PT dog.  #totesadorbs

Back with Izzy the PT dog. #totesadorbs

Easing back in…Sure.

After a bit of a delay in Florida, I got back on Tuesday night.  Was determined to get into a workout on Wednesday and despite a restless sleep, got in to the 6:30AM class.  Initially it felt really good to be back 6:30AM with Jarrod and the crew.  And then I did the workout.

The workout, as written was 5 rounds, each for time, of 10 deadlifts and 250m sprint row with 2-3 minutes rest in between.  My hip is still a little out of shape, and rowing seems to make it tighter.  So I knew it was the air dyne for me. I figured I would just do the deadlifts and then do :45 on the airdyne.  But Jarrod had something far more devious in mind.  I could see it in his eyes, and knew from reading his blog, G’s blog, and Callahan’s blog I quickly realized that I was in trouble. He suggested I do airdyne sprints to 15 cals.  I pushed back with 10 cals, but ultimately decided to do it with 15 cals.  I was going light on the deadlifts because I’m trying to strengthen my back / hip and only went with 95# which was the right amount of weight.

The first round seemed easy enough.  I finished in :55 seconds.  I felt good about my decision to do 15 cals.  But before I knew it, round 2 was starting.  :59 seconds.  Round three, I wanted to die.  Like really, really die.  30-40 second airdyne sprints seemed like cruel and unusual punishment.  I mean, Callahan, Jarrod, and G did :15 – :20 sprints.  And had 4 minutes rest in between.  And no deadlifts to do.  (To be fair, they had to do like 12 rounds or something…so I’ll take my workout over that…) Round 3 slowed way down, like 1:13 or something like that.  And then I bumped it down to 10 cals for the last two rounds, but it still managed to take me 1:08 and 1:blah blah blah (I had no idea at this point, I couldn’t even think straight or write anything on my board).  It was terrible.  Also, my blood sugar went really low (thank goodness Cyndi was packing a banana at Craic yesterday)  I laid on the floor for a good 20 minutes at least.  At least I didn’t puke.  #silverlining

So much for easing back into it.  I guess I kind of needed that slap in the face on my first day back to get me into the swing of things.

RAWR!

RAWR!

Sunday

Had some plans Sunday morning and didn’t make it to the gym (yesterday was a rest day).

Jarrod posted that he was going to be at the gym from 6-7 and was nice enough to open it up for people in case they wanted to get a workout in.  Super stoked.  Got in there and worked on hip contact on my cleans, as I am definitely not consistently using my hips enough on cleans.  Went up to 65 and practiced cycling through some clean and jerks because I have a hard time with the transition and want to work on that for Grace on Friday. Still needs work.  I’m a bit frantic on the transition.  My goal is to finish under the 10 minute time cap 🙂

Then I did my pull-up homework.  Here is where I’m definitely seeing results.  I did 3 x ME blue-band pull-ups with :04 negatives and 2:00 rest in between.  I did 3, 3, 2.  First time I’ve been able to do three of them in a row with the blue band (yay! progress!).  Next were 5×10 wide grip ring rows – I focused on keeping my shoulder blades down.  Then, in another place I am seeing progress – I did 3 x 15 dumb bell curls and was able to do all 15 reps UB with 15#.  Progress is good.

After, I watched Jarrod do some Leif – Thrusters.

 

Double Ugh-ders

Conversation of the morning.

Coach Dizzle: Yo, Sweeney – have you done a muscle-up yet?

Sweeney: Nope

Coach Dizzle: Why not?

Sweeney: Because I have no coaching.

(awww, snap, son!)

I interrupt this post for a short public service, non-Crossfit announcement / rant. Ladies.  If you’re gonna wear heels – learn how to walk in them.  They’re supposed to make you look sexier, not like a duck or a cowboy. I mean, seriously. <eom>

high_heels_dancing_fail

Today’s workout was straight forward:

A1.5×10 Shoulder Press
A2. 5×10 Wide Grip Ring Rows

Then

7min AMRAP
7 Wallball
7 Pullups
14 Double Unders

I did 45, 50, 55, 55, 55 – the last two sets were ROUGH.  Did the first four sets UB, but I barely got the 10th up on the 4th set.  Had to break up the last set into 5-3-2 reps.  On the bright side, I got to do some clean skill work.  Ring rows were straight forward.  #strictpressbehardyo

The AMRAP sucked ass.  Wall balls weren’t bad, just trying to get into a rhythm with those.  They were worse on the arms than the were on the legs after part A.  And then the double unders.  Initially was going to go for 14 of them – but ended up having to go for attempts as I couldn’t string together more than 3 to save my life.  BLECH.  While I did all the wallballs and RR UB, the double unders held me up big time.  Only managed to get 4 rounds in.

Since I did the ring rows, I decided to do the remainder of my pull-up homework.  Did 3×12 of barbell bi-cep curls at 35#.  They were pretty damn heavy.  Then I did the 3xME of blue band pull-ups with :04 negatives.  The first two sets I managed to get two per set – but the last one, I just missed getting my chin over the bar.

#milkywhites

#milkywhites

 

Sunday Funday

Niko and Hobo blowing up sh*t in Los Santos #GTAV on a Sunday evening

Niko and Hobo blowing up sh*t in Los Santos #GTAV on a Sunday evening

Was planning on going to mobility class and then doing my pull-up homework that John gave me on Sunday early morning, but class got changed to 12:00PM and I had already made plans to go to brunch with a pal.  Was bummed until I checked Facebook around 3:30PM and Jarrod posted that he was going to open up the gym from 4-8 in case we wanted to come in and get our #swole on.  Immediately changed my clothes and headed in.

Did some shoulder mobility work after a quick warm-up on the air dyne.  Then did the homework.

  • 3 x M.E. blue band pull-ups with :04 negatives back down to full hang.  2 minutes rest between
  • 5 x 10 ring-rows – wide grip
  • 3 x 15 bicep curls

I was only able to do 2 blue band pull-ups per round.  But considering I couldn’t do any blue band (or green band) pull-ups when I started – I’ll take it.  The ring rows were good shoulder work.  Jarrod had to correct the positioning of the rings for me as I was originally doing them from a weird angle.  I used a barbell for the bicep curls and went too light.  Need to add more weight next time.

Then I did some clean skill work with Lisa D.  Nice to work with someone and check each other’s form.  We basically have the same issues (not using enough hips).  Jarrod gave us a bunch of pointers.  Some of which were overwhelming to process!  So many things to think about when working on form.  But he gave us a tip about our knee position which seemed to help me a bit.  Callahan also pointed out that I was bending my arms too early.  Definitely good to work on it and nice to get some feedback from the others in Open Gym.

Messed around a bit with OHS.  Just to see if I could do them without pain.  Channeled my inner PT Craig’s voice in my head and really was sure to make sure my scapulae were down and stable.  15# was great.  Went up to 35# and did three of them.  They felt fine.  Not as stable as I would have liked them to be, but it will take work to get there 🙂  As Jarrod says, I have plenty of time – I’m not quitting Crossfit anytime soon.

I think I’m getting sick.  Was chills / hot all last night (maybe it’s menopause!) and also have a sore throat.  So bummed because was looking forward to today’s workout and also some tri-cep work with Nicole M.  BOOOO.  Maybe I’ll rally and head in tonight – but not feeling great right now and hoping to make it through the day at work.

 

Progress

hips

 

Today’s workout:

A. Hang Clean + Jerk from above the knee – work to a Max
B. Drop to 85% and do 12 singles
30min cap on the above for A+B
C. 21-15-9
Push Press
Pullups

Decided to not question things and go for a heavier weight today.  Wasn’t sure how heavy I was going to get – but was going to stop if it hurt or I felt like I was greatly sacrificing form (it’s not worth getting re-injured).  We did a different hang clean than normal.  We slowly lifted the bar to above the knee, paused and then cleaned from there.  Jarrod kept on telling me to use my hips more and fall into a squat when I catch the bar.  I was catching the bar way back.  But the pull itself felt good and didn’t irritate my bicep.  The jerk part was actually SO MUCH easier than the clean. I was confident once I got the bar up to the rack position, I could do the jerk,  Went 75, 95, 105, 110, 115, 120, 125, 130(f on clean).   Really happy with 125 – it’s about 10# from my PR for clean and jerk.  Really need to work on that hip action.  It’s nice to see some progress and throw some weights over my head again.  The 130 didn’t even get past my hips.  Hmmm.  I wonder why.

I did 106 for part B.  They were relatively easy.  Then I went and did 65# for the push press and ring rows.  Final time was 5:00 flat.  Despite Jarrod’s directions to not hyper extend our back, I did that a couple of times.  Need to work on keeping my core tight during those.

Then did some supplemental work to get strong for the pull-up situation.  Did three sets of 10 wide grip ring rows and then did some bicep sets.  Jarrod yelled at me to try using the barbell – and Nicole gave me some tips on how to do barbell bi-cep curls.  Even with the 15# bar – it was tough!  Will be doing those moving forward.  She was a good coach.  Although I’m not sure I’ll make the sounds she suggested when I bring the barbell up (sometime, I’ll get it on video…)