Ouch

North Korea's Yun Chol Om lifting three times his bodyweight. Son of a bitch.

I was supposed to have a pushing workout this morning, but my right wrist has been quite painful since yesterday afternoon. No idea why it should flare up, because I didn't do anything to make things worse. Anyway, that would have made any heavy overhead movements difficult.

Both my shoulders are still hurting after my massage on Friday evening, so that ruled out any extensive vertical pulling motion.

My left hip flexor started hurting after Saturday's workout, specifically the sit-ups. Even a gentle bike ride this morning caused some pain.

So: no pushing, no pulling, no squatting. That pretty much put the kibosh on any type of exercise for today. It's unusual for me to have injuries in three different areas of my body, but there was no way I could safely work through any of these without causing further damage. I was tempted to try, but that would have been pretty stupid. I felt so restless this morning as this meant an unplanned change to my usual Monday routine. I hope I'm capable of at least something on Tuesday.

Upper body

You're welcome.

Personal training with Paul

Supersets

Incline bench press - 40s x 10, 45s x 9, 8, 6
Incline bench press - 25s x 10, 6, 6, 6

Neutral grip pull-ups - 10, 8, 6, 7
Wide pull-downs @ 80lb - 10, 7, 6, 6

Military press @ 25s - 10, 10, 9
Push press @ 25s - 10, 10 ,10

Cable row @ 100lb - 10, 10, 10
Chest supported row @ 100 - 10, 7, 6

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30-25-20 rft
Sit-ups, bicycle crunches (per side), leg raises
Time = 9:39

Slacking Off

Hey everyone? How have you been? I know, I know. I've totally been slacking off on blogging. BUT, I did a guest post on my friend Amy's blog! If you go to the right side of my page I've got a button for her blog "Love Bug" Go check it out!

VIDEO Crossfit Girl Zercher Squat

AUGUST 2 WOD


A. Zercher squat 5-5-5


- 80k x 5. I am so happy with this because last week I did 70k for 5:) I still need to work on my form more but I'm still bragging!!! My PR front squat was 75k on June 11 so I'm excited to see if that number goes up.



B. 5 min AMRAP          

     5 Pull ups

    10 Push up

-- 6 rounds and 5 pull ups! I beat my personal goal which was to do 5 rounds in 5 minutes! Kipping is keyyyy!!!!!! I need to work on those a lot.

 

   - 1 min rest-

     5 min AMRAP

    10 Wall Ball

    15 KBS

-- 3 rounds and 2 wall balls. This was more exhausting than I thought! Wall balls were brutal and slow. 

   - 1 min rest -

    5 min AMRAP

    150m row

    20 GHD Sit ups

-- 2 rounds and 56m row. Going from the machine to the GHD used up some time lol but I still died during this wod.

Upper body

Most of today's workout was made up on the spot, depending on what I felt like.

Bench press - small bench, 6 holes
105 x 2
115 x 2
125 x 2
135 x 2
140 x 2
145 x 1

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Military press - 5, 5, 5, 5, 5
25s, 27s, 30s, 32s, 35s (4)

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Supersets, max reps @ 25s
Incline flies - 10, 11, 9, 9, 9
Incline bench presses - 10, 9, 6, 7, 7

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Barbell curls
45 (17), 55 (10), 60 (7), 60 (6), 60 (6)

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Decline sit-ups x 30 (not timed)

Run Forest, Run

AUGUST 1 WOD 

A. Hang Power Snatch + Hang Full + OHS

- I practiced up until 37k then I failed 38k.

Camille Leblanc-Bazinet doin work

B. For Time:
    21 D.B Snatch
    100m Run
    21 Ring Dip
    100m Run
    15 D.B Snatch
    100m Run
    15 Ring-Dip
    100m Run
    9 D.B Snatch
    100m Run
    9 Ring Dips
    100m Run

Annie Thorisdottir- Happiest Crossfitter/Fittest On Earth 2011-2012

- I did pushups with pipes and  a 20' box instead of ring dips. My time was 10:24min with a 40lb dumbbell. Running is the worst! I am terrible at it and I run like a granny!!!!! It's such a drag, I would almost rather do burpees!!!! I am pretty happy with my time since I feel like I tried my best and barely took any breaks. I am happy that I can use a 40lb dumbbell for a dumbbell snatch in a WOD because up until today, I was using a 30lb or 35lb dumbbell:) YAY FOR GETTING STRONGER!

Handstand Pushups

JULY 31 WOD 

A. HSPU Max Reps x 5

Miranda Oldroyd Crossfit Girl

- I used a blue block and did 35 total. I learned how to kip HSPU for the first time today which was a great achievement! I really need to work on my upper body strength. Man, I feel like in every post I'm saying how I need to work on things...GrrrrrRr!CROSSFIT will never be easy!!!!!!EVER!

B. For Time:
    21 D.B Squat Cleans
    100m Run
    21 Pull-Ups
    100m Run
    15 D.B Squat Clean
    100m Run
    15 Pull-Ups
    100m Run
    9 D.B Squat Clean
    100m Run
    9 Pull-Ups     100m Run

- I used 30lb dumbbells and finished in 15:05min. The first round was dreadful! I actually didn't think I would finish the wod at one point. My pull ups are a mess! I need to practice kipping a lot more to save time and not waste so much energy dropping down and getting back up the bar again. My hands hurt though...(EXCUSE!)