The Lion

As many rounds as possible in 20 minutes of:

1 Power Clean
2 Front Squats
3 Push Press
4 Back Squats 75/55lb

As far as I've been able to determine, this was my first time ever doing this WOD.

The number of moderate-weighted squats might not have been a great idea for my leg, but figuring out what I can do without consequences and what I'm going to pay for is a crapshoot these days. 

I was feeling this one for days after, in both legs. 

During the WOD, there were a few times, maybe more than a few, that I did three front squats instead of two.  Dumb.  The sets of four back squats were the hardest at the end.  The push press were still pretty easy, thanks to the fact that I have short arms and the bar doesn't have to travel very far. 

I ended up with 31 rounds, plus 1 clean and 1 front squat.  (31 rounds + 2).

Back at it: Power Snatch and Running

I think the leg injury is mostly behind me now.  Standing up at my desk at work seemed to accelerate the healing, even if I couldn't go to CrossFit for two weeks due to getting snipped.

I'm not lazy.  I'm just not taking any goddamn chances. 

I wasn't completely inactive during this time, though.  Just this past week, the Boy learned to ride his bike without training wheels, so there was some light jogging beside him, mostly to make sure he didn't crash into a car or a tree while he was bragging about how awesome he was doing.

But, my leg and my junk have now healed to the point where I can go back to CrossFit Regina and give "not taking it easy" a shot. 

A. Power Snatch 3-2-1-1-1


95 x 3, 115 x 2, 125 x 1, 135 x 1, 145 x 1(FAIL), 145 x 1

I could feel a bit of tightness in my leg, but I don't think it really hampered anything. 


B. For times:

Run 800m, 400m, 200m, 100m

800m - 3:25
400m - 1:34
200m - 0:45
100m - 0:19

Running felt good.  I didn't think about my leg at all while I was doing it. 

It was pretty dark in the alley, so I wasn't sure about footing and may have been a bit more tentative because of it.  I don't think it made much of a difference in the times. 

I didn't set any PRs, but it feels pretty good to be back. 

FMLeg

Leg still hurts. Resting, occasionally stretching, and going to physio didn't seem to help.  I decided that I might as well go back to CrossFit and try to do a little something.

First I just did some stretching, which hurt.  Then, a slow version of the warm-up.  Squats weren't bad. Push-ups and small numbers of deadhang pull-ups were fine, except getting up off the ground was awkward and dismounting from the bar had to be done onto one leg.  I could do the Samson stretch. 

I tried a little bit of light jogging in the alley, maybe 200m.  The leg protested at first, but finally went along with it, grudgingly.  It was the first time I travelled faster than a slow walk in a month, though I did wonder if I would pay for it later. 

I turned up the speed to maybe 50-60%.  It felt good to be moving again, even if I had to ease into a jog, rather than just take off in a sprint. 

I was at the gym during the time set aside to make-up WODs that had been missed.  The WOD for that day included a bunch of stuff that my leg wouldn't let me do.  Hang power cleans, burpees and toes to bar.  I could have done the bell swings at 35lbs, but not 55 (I checked). 

So I made up my own WOD.  It was kind of lame but, then again, so am I (literally).

First minute - one deadhang pull-up, one push-up
Second minute - two and two
Third minute - three and three
etc....

I got through the seventh minute and threw in the towel. 


Later, I actually felt pretty good.  As long as I kept standing.  Sitting down for an extended period (like, say, in a car for the length of time it takes me to drive to work) then attempting to stand and walk still sucks.   

INJURED

I'm going to break one of my cardinal rules of blogging and explain why there have been no updates for a while.

Well, this is a blog that chronicles my results at CrossFit, and for the past month there haven't been any results to chronicle. A few days after Cindy, I noticed that I was experiencing a lot of stiffness and pain in my right leg.  After no improvement for a week, I went to see a doctor who diagnosed me with a muscle strain.

I was given a prescription for anti-inflammatories and a requistion for physio and massage.  I think it's gotten a little better, but some days it's still bad.  I haven't been doing anything more physical than cleaning out my garage or the occasional set of deadhang pull-ups, and I'm going a bit batty. 

"I should just quit CrossFit & make an appointment to get vajazzled"

A. Squat Cleans 3-2-1-1-1  then two sets of 2x85% of your one rep max

3x135
2x155
1x175
1x195
1x205 PR

I felt like there was maybe a bit more room at 205, but I'm really happy to get it. 

I used 175 for the two sets of doubles at the end.  My back was still a little stiff from the high-rep snatches on Saturday, and this movement aggravated that a bit on the first set. 

Even though there was a little imaginary birdie on my shoulder telling me I should just skip the last set and avoid any chance of injury, I stupidly decided I needed to do it. 

In fact, I would have to be a colossal pussy to NOT do it, wouldn't I?  I mean, I should just quit CrossFit and make an appointment to get vajazzled.



Obviously, I failed on the second attempt and tweaked my back even further to boot. I'll probably have to sit out CrossFit until Thursday at the earliest, Because I'm a dumbass who doesn't pay attention to the warning signs his body is sending him. 

But at least I'm not a pussy, right? 


B. Handstand Push-Ups: 5-4-3-2-1

Done.  I did them all strict, except for the set of three.  I did those kipping, but I did extra to compensate.


C. Run 1km carrying a 20 lb medicine ball

5:25.  That sucked some pretty serious ass.

Beware black cats

As I was driving to the gym today, I saw a black cat cross the street about a block ahead of me.  I could have turned around and gone a different route to the gym. Even though I would like to avoid any bad luck at the moment, I was already short on time and I figured it was just a superstition.

Clearly I'm a dumbass...

A. Muscle-up practice

Yup, still can't do muscle-ups.  So I decided to practice jumping MUs, and it was going okay, until I lowered the box by -- I'm not exaggerating -- about two inches. 

Then, after a couple of unsuccessful attempts and one successful one, I had a bit of a mishap.  My right arm basically lost control and twisted behind my back and up toward my head, as I was still holding onto the ring. 

I freaked out a bit, not knowing how serious it was.  After the initial flash of pain and my subsequent profanity, it didn't appear to be all that bad, and I finished the other two parts of the workout. 

As I write this, the shoulder is a little stiff but I seem to have the full range of motion.  I'm icing it and taking it easy.


B. 250 double unders in as few sets as possible in under (10-minute time cap)

Since the clock was less of a factor in this one, as long as you can get under the 10-minute time cap, I decided to take good breaks between the sets and regain my breath so I could maximize the number of DUs in each set.  It seemed to work out well.  Consistently getting sets of 30+ double unders is better than I would typically expect.

7 sets.

Set # -> Total reps (including previous)
1.  48
2.  80
3.  116
5.  151
5.  186
6.  220
7.  250


C. 10-minute AMRAP - 20 sandbag lunges and 10 push-ups

The sandbags were held across the back. 

I completed the first round in under a minute and things slowed way down after that.

7 rounds exactly.  I wanted to get one extra lunge in at the end, but couldn't get the sandbag up in time.