Tag Archives: Pain

Ouch

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:

Warm-up

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!

Skill

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).

WOD

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

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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
	33	10	47	500
	27	12	57	500
	26	7	66	500
	47	8	55	500
	26	5	55	500
	38	10	50	500
	32	10	70	500
	35	6	52	500
Totals	264	68	452	4000

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

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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 (?)

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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

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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.