Tag Archives: Pain


My legs are wrecked. It hurts to move around, literally. They are sore to the touch. I tried to go for a run/walk yesterday morning and the transition from walking to jogging was really painful.

Yesterday’s WOD was really hard on me. Here’s what we did yesterday:


  • 6 minute row
  • Stretches
  • Group Warm Up
  • 3x – 7 squat snatches, 14 double unders

The first 10-20 pulls on the rower were pure agony. My legs were so stiff and sore despite the stretching and activity that I had done. Ouch!


  • Tabata Row (damper on 4) – I got 877m or something like that. My power quit after round 3. Fio had us turn the display to show wattage and strokes per minute. While I kept a pretty good s/m ratio, my wattage fell pretty considerably after the 2nd round (Close to 500 to about 250, so about 1/2).


12 Minute AMRAP

  • 15 KB Swings
  • 20 Sit ups
  • 30 Squats

I managed to get 4 rounds plus 1 KB swing. I started off with the 1.5 pood, but it quickly started putting strain on my back, so I dropped it to 1 pood. I encountered the same exact problem with sit ups that I did last time. I got to about 40 and my top 4 ab muscles started to spasm out of control. Fun. I had to do the rest of the sit ups pressing as hard as I could on my stomach. The squats were just awful. This was the longest 12 minutes I have experienced in a while.

Scaling Down

In my last post, I mentioned that I didn’t work out on Saturday b/c my left elbow was bothering me. It seems to still be doing that, so I had to scale last night’s WOD. When I came in, I tried doing a clean with 95lb, a light weight for me, and my arm said there was no way.

The WOD was a team AMRAP. There were 4 stations:

  • C2 Rower
  • Box Jumps
  • Squat Cleans
  • Sit Ups

For this one, everyone works at their station until the rower has rowed 500m, then you rotate. I had to run instead of row (400m) and I did medicine ball squat cleans instead of using the barbell. They counted at a 2:1. Dave was nice enough to count my run as a row =).

Our team numbers look like this:

  Box Jump Squat Clean Sit Up Row/Run







































I don’t remember who did what. I just remember that I started with the run, so the top, right “500” is mine and V started on box jumps, so “33” is hers. You can figure it out. Out grand total team score was 4784. Pretty good and, no pain!

Quick Recap

Can’t really write too much right now, but just wanted to get this down.

Last Friday (4/30/2010) we went to OLY night, which is always a blast. We worked on some overhead squats as well as more OLY technique. The WOD was “Grace” which is 30 clean & jerk’s for time.

I did it in 4:15.

I think had I not eaten crappy Mexican food for lunch, I MAY have gotten a sub 4:00 time. I had to take a few seconds here and there because I felt my stomach doing back flips. Not fun.

Saturday (5/1/2010), Nikki came up with something that looked fun, but I couldn’t do it. She did a 21-15-9 of thrusters and burpee box jumps. I had to skip it because I have been having a good amount of pain in my left elbow when I try to lift something.

I talked to Mike Tillman and he gave me some stretches and exercises to do to rehab it. He did advise me to stay away from pulling type things for a week or so. Oh well…

Improvements on Running (?)

I didn’t want to go to crossfit tonight. I didn’t feel like going to crossfit tonight. I felt like getting in bed and going to sleep. Work has been pretty heavy lately which has been taking a bit of a mental toll on me. But, damn it, I paid for 2x/week and I’m going to get it.

Tonight’s workout was another that I haven’t yet done. The warm up was:


  • 10 reverse pull ups (aka ring rows)
  • 10 burpees
  • 10 squats

I got through 2 sets of this before I started feeling that crazy pressure in my head again. When I told Dave about it he had me do use the foam roller to stretch out my neck and upper chest. It started to feel better. Still though, I went lighter on the weight tonight that I normally would have because of this.

The workout was:

  • 5 overhead squats
  • 400m run
  • 4 overhead squats
  • 400m run
  • 3 overhead squats
  • 400m run
  • 2 overhead squats
  • 400m run
  • 1 overhead squats

My time was 11:45 and I only used 65lbs. The squats were really easy and I need to use more weight next time. My biggest surprise about tonight’s workout was that I didn’t have to stop for a single walk break over the 4 runs. Usually after 2 runs, I need to start taking breaks. Although I wasn’t sprinting, I was running and didn’t have to stop for a breather.

The follow up workout was a lovely 100 jackknives with a 20lb medicine ball. I am not sure of what my time was, but I would guess it was in the 5-6 minute range.

    Dead Lifts & The Runs

    I need to check CFCP’s schedule before I go. I am thankful that Dave is nice enough to let me workout when there’s no class going on. I walked in at noon today and there weren’t too many people around. Anyway…

    The warm up was hard and sadly, I was tired after it. It was 2 rounds of 25 reps of GHD sit ups, jumping squats, and ring push ups. Ring push ups are hard! I have never done them before but there’s quite a bit more stabilization that needs to happen.

    The main workout was:


    • 11 dead lifts (Rx 225)
    • 200m run (or red line sprint as it’s known at CFCP)

    My time was 16:40.

    I had some really weird head pressure during this workout. I was fine though the warm up and until we started. As soon as I started on round one, I got this really intense pressure in my head which made me slow down and take the workout a bit more cautiously. I wasn’t having problems handling the weight. It was a comfortable amount for what we were doing, but I had to stop and rest a few times because it was really something that I had never experienced before.

    Its been about 2 hours now and my head does still hurt a little, but not nearly as bad as around my 2nd set.