Surgery Scheduling

TOmorrow morning im off to Nashville to talk with the Surgeon ( let's not forget his name DR.Cutright ..seriously) and to schedule the surgery, im anxious and happy this is all moving so fast but scared about the recovery and the handling of the kids, but im excited for the durgery im hoping one of them will take a picture for me while im asleep! Anyway look like it might be the begining of Dec or if I really try to plan this all out ill have to wait, its finding the help, after talking to his nurse today she said recovery is great if i play things right but that first week is strictly no movement, so im worried about that. im already getting Christmas decorations up and maybe thinking to start cooking meals and freezing them, getting new beds for the girls and Meadow has no choice now but to bed on a big girl bed.

Im so frustrated about everything, pushing the cxart at Walmart today I can just feel bone digging on bone and its crucially painful, so i dont think i can put this off no more, im really trying to convinve myself that ill come back from this stronger and better and more muscular lol, sometimes it takes the worst for the best to come out!

Ive been reading allot of medical journals and patients blogs stuff like that and i found someone with the same issue i have and a lifter, who new something was wrong and they put them threw PT just like me and actually made things so much worse and now I know why I got worse, PT's are recommended by your regular Doc and they worked me hard, and I got strong but I always left there with a steroid injection, im at the point where im gonna do whats right for me, I probably wont go back to heavy power lifting or olypic lifts, i will only stick to the light weight with higher rep. Ill let you know when the surgery is.

Update

SO after getting my first MRI on my right shoulder, they still wanted to do a closed MRI on my left shoulder and my neck, the first one was an open MRI and still not very clear, anyway the reason for the Neck MRI at the same time was because I was having some Degenerative Disc Disease (ok they call it disease but its in no way progressive or contagious its just called that) SO result were yesterday, first thing is is that my cervical spine ( neck area) has 5 bulging discs out of 7 (7 in total in the cervical area) and its not a good thing at 30years of age, but i can fix that with being real carefully how I position my neck and all that stuff, i have mild pain in my neck but never thought anything of it. That was depressing to hear, then my shoulder result (not good but happy to hear) wear a fully torn bicep tendon at the shoulder, so bad they could hardy see the tendon in the MRI so that cannot heal on its own and why Ive been in constant pain all the time and its turned into severe tendinitis in my shoulders because i was compensating allot, also full partial tear in my left shoulder, and that is at the point were it heal over time or just get it fixed in surgery while there in there reattaching the bicep tendon. I go next week to meet the surgeon and explain how it will all work, they will start with a microscopic camera to look at everything and then proceed to cut and fix everything, recovery time will probably be about a month, they said shoulder surgery is good recovery but strict or everything will detach, so if i have strict recovery I will be 100% and will slow progression i will be better than new. I will probably most likely have surgery the first week of Dec, my hubby will maybe be home mid Dec so I will be able function just not forcing myself allot, ill probably have the kids in day care as much as i can till the 2ND week. I will have to wear a sling all day. The only thing I was really upset about, well I cried over the phone to my hubby saying that i don't want flabby arms, skin and bone, haha I really am paranoid about that. SO what did i do yesterday I walked uphill for an hour and did leg presses the estep gym on post.

So The past few days I have been doing cardio I h avent touched any weight in ahwile, I feel horrible and Im always in pain, I go next week to a Ortho Surgeon to give me the results of my MRI. Im going tomorrow to get a shot in my shoulder, so that will help for a few days, ive been trying to stay awau from pain meds but im gonn ahave to ask for more tomorrow because I cant take it no more, the nights are horrible, sometimes I wake up to no feeling in my arm and sometimes it pops so bad i cry. I just wanna know what exactly is wrong and how to fix it so i can start having some hope again.

Got my MRI today, was longer than expected was in the machine exactly 47min and i feel asleep but it makes such weird noise i kept waking up scared lol the other thing i notice still till now i feel really sick to my stomach, maybe the magnetic energy from the machine?? but i was only able to run 20 min partly cause i felt sick and because my knee is hurting, did lunges and sit ups at home (todays WOD).

Ill have results in a couple of days!!

friday

55:00 min elliptical not using arms its so brutal not that i dont have the endurance i just go insane on there for that long thanfully ive discovered listening to sermons on my Ipod!!

Saturday did the same but only 45min and used the leg press machine

10x10 110lbs I cant put anymore weight on on my with back squats my shoulders kill.

today did 40min run on treadmill and in the monring did about 300 squats only cause i was trying to pump up amanda and Katie.

Im really down about my working out i really cant lift much and my nutrition has been so horrible i can feel some weight creep up on me, all this cardio is not doing anything unless i eat well, so i need to buck up. ANywho i get an MRI next week ill know a date in the next couple of days, i finally gave in to my doctors offer of taking pain meds cause its just unbearable now. Lately taking a step back i realized how much i enjoy watching others and correcting them ive never paid attention till now and i love teaching and showing. hopefully Katie didnt mind me yelling at her threw the squats! But thats what its all about the intensity, I noticed she kept resting and drinking water but not cause she was smoked but then i realized you can either make the WOD easy or give it your all and SUCK, hopefully i can start practicing what i preach again on of these days. It sad because i think once we figure out this shoulder problem im gonna really cut back on lifting for PR's well maybe well see cause sometimes i think "screw it im gonna snatch 75lbs 75 reps and just deal with the pain" RRRRRRRRRRRRRRRRRRR.

50 min run YUK YUK but i did feel good after especially after spending the day at Walmart and Hospital.

Update, i was called to go to Radiology to put my request for MRI but there was some info missing from my Pain management clinic, so ill know tomorrow when i finally get that MRI. One of the ladies at the clinic was asking me if i had any neck problems, and i remember about 6months ago i had an x-ray to look at the shoulder and the Doc mentioned he seen that my neck looked well in my words weird and when she asked me the question i got scared cause they think it might also be a problem in my upper neck like a herniated disc that is cutting off circulation to the nerves(overtime will damage the nerves) in my shoulders which cause allot of pain and loss of feeling which i do feel throughout the day.Guess ill wait for the results. The pain has been so dad I cant even sleep. Ugh

Monday

Elizabeth
21-15-9
135 cleans
ring dips

i used 65 ( being careful for shoulder )
defenitly needed to use 85 on this cause i didnt even break a sweat

time was like 4:50 or 57

PM ran 50minstraight but slow (just trying to build my endurance not only for running)

Today

No CFT for me as much as id love the the pulling of my hsoulder on DL and lifting the SP theres no way right now, im not feeling to much pain but i can feel a little after the shot so i know ill have a good couple of weeks that i can workout with lifting, been trying to do push ups and it still hurts allot but doing it in sets.

Still no word from Ortho, i should be hearing from them really soon

45min stair climbing, really it sucked so bad but kept a good pace and would do some intervals of high steps.

Thankfully i just updated some music on my iphone cause it really sucked

Ran a few miles out by gate 10 this evening well before it got dark, was great except for the fact that there was a nasty hill that i tried to run it but had to walk it and still couldnt believe how hard it was to push the stroller with the girls in it. i would estimate about 4miles.

Wednesday ran 3 miles, my endurance is defenitly building up ive noticed that its wasnt that i didnt have the endurance i just didnt have the patience to be ona treadmill that long and running outside is allot better mentally.

Today

Front Squats

45x10 warm up
65x5
85x5
95x5
105x5
115x1
125x1
135x1
145x1
155x1(old pr)
165x1 fail thankfully jen was there to watch and trey cleaned it back up for me
165x1 failed and was gonna try 160 but nobody was there but Meagan

155 felt fine but i noticed i was tring to avoid myshoudler it was hurting a little to get my elbows up since my range of motion is bad now and i usually can get my elbows pretty high

PM did 40 minutes on stepper at center across the street from my house and i hit it hard since my legs need a good workout and it takes allot for them to et smoked.

Ahh yes and i did get a shot on Monday or Tuesday i forgot and I will finally be seeing an Orthopedic Surgeon who will probably take a look at my MRI ( when it gets done probably couple of weeks) and he will do pain management meaning steroid shots on a regular basis till they decide what to do, they might even do a minor surgery to insert a mini camera to see whats going on in there. Anyway will see, I also decided todya to get my nutrition back in check since i fell off the wagon for awhile especially with feeling down about all this shoudler stuff going on.

Had a follow up with the Doc today and I asked my Doc if she thought the request for an MRI is needed since Ive been going threw this for so long, and she said most definitely, this all started last Oct when I started feeling a little pain in my shoulder and didn't think anything of it, Ive had ups and downs about this many times, Ive been motivated and unmotivated for everything health wise, I shouldn't but lifting in any form is what I love and the fact that I I'm struggling to even take the garbage out has really had my on a downer lately. The Doc thinks surgery will most likely happen, but that's to decide after the MRI ( could be a few weeks for that) and well I would have to wait for Jesse to get back, they said recovery is fast but after the operation for a few days my arm would be in a sling, once that heals I would do the other side. I just wish i can stop letting this affect my moods its all I can think about all day I'm grouchy and angry and just fed up.

I'm gonna try to focus and look at the brighter side, but all I can think about is my upper body shrinking from no lifting and loosing muscle and strenght, and m lower body would stay huge lololol.

HELP

PM

ran 4miles, and im not gonna even say what my time was, again i shouldnt be running for distance im still working on building that endurance but regardless how slow im running ive been lasting 45 minutes without stoping but the bad thing is my shoulder pain is getting so bad it starting to hurt when i run while swinging my arms.

Getting shots in 2 weeks but thats not working as good as it use to and my follow up is coming up soon so im hoping they just get an MRI over with.

Did 3mile run today 23:17

Dont worry im not that good its only because I sprinted the first 10 minutes 30sec all out/30 sec rest but was hard and then i just kept running i alway run better after im all warm and pumped up. Still felt like i was draggin cause leg were heavy, even though m shoulder sucks while i was at gym yesterday i kept pivking up the 1 pod KB doing swings about 5 sets of 15 and then john brought his KB was 43 lbs i think and did some reps on that one i was trying the 1 1/2pod but can only get 10 reps at a time.

So i forgot how good of a wrkout KB's are cause the back of me legs and butt are feeling it.

Might try to get some back squats in but not sure today is a packed day for me, o gpt a couple of hours before church at 7 so well see.

Ok so Ive decided to take a break from allot of CF workouts or any heavy lifting at all, after a Doc app on Monday I have to follow up with the sports med doc about an MRI (FINALLY), they know there definitely tears (from x-ray)in each shoulder and they haven't gotten any better. I did therapy for about 3months and at first I thought it was helping and I would leave there every time with steroid antianflamatory patches on each shoulder cause I was in so much pain from what I was doing, I really felt like maybe he didn't know how bad it was before making me do all sorts of different things, I agree after an injury to get back to it but slowly and start light but ive been in constant pain especially this past month and with my frustrated attitude its not good because I figure I'm already screwed why not just keep lifting. So the past 2 weeks o haven't been smart about my choices and after FGB on Saturday I wasn't really sore but I felt like my shoulders were not in the right place. I was honest and told the doc, and asked if there anyway I can get an MRI so the request is in and the same sports med guy is gonna check me out again. Today I was almost tempted to do Helen just because I seen how good Tammy did of course my attitude is I'm gonna try to beat her, but I'm glad I didn't I'm putting that ego away.

OH and they are considering surgery, and if that were the case its a fast recovery.
Ill be running allot more but also working on other things in gym strictly no upper body, not even front squats, so lots of back squats, box jumps, jump rope and whatever else I can think of and just put it all together in one big WOD.

Did this a few days ago and twice last week did 2 3mile runs, i dont know why i forgot to post just had a busy week
Complete as many rounds as possible 20 minutes of:


95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
did this with 75lbs 8rounds and 5 thrusters,( add this one to my favorites)


Today this AM : 30 min run not for time or distance just wokring on keeping it at 30 min this month for the weekdays and next month ill up it too 45min, im just stubborn i like to go to hard to soon, so im trying to train myself to just do little by little even if i can carry a decent pace for 50min i just wanna take it really slow.

yesterdays ALT

Complete as many rounds as possible 20 minutes of:

95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

did 8 rounds and 5 thrusters

was a good one i love these moves just the right amount of thrusters, the hard part was the SDHP.

Friday and sat

friday didi WOD 13: something

5rounds

30ghd situps
25 back ext

wasnt enough was gonna run but ive been sluggish with diet making me tired

sat again not much a challenged a friend at her house to tababta squats with the 10sec rest at the bottom position instead of the top only 4 min but we were both hurting the next day and still are this only never fails me, she had a yard sale lasted all morning and knew i wasnt gonna get to workout so at least its somehting.

Today well i would have dont the alt but again not motivated WHY OH WHY now im itching to go do the alt and i cant cause i ve got so much going on tonight, i might try to squeeze it in the todays alt is one of my favorites.

More on diet crap later

PM workout today

BACK SQUAT 7x3

95 2x10 warm up

105,115,125,135,145,155,165

Power Snatch 5x3

42 2x5 warm up

42,52,62,65,70 ( could have gone more just wanna work more on my form )

felt good tonight felt strong just not trying to max out lately


Depending on what WOD is tomorrow i will try helen and sad to say probably sue bands for pull ups even 3 of them or sub something for that ill see how shoulder feels helen is my favorite or i might just run and do KB swings for 4 rounds.

Wednesday and Today

yesterday i just did 30 min of running wasnt going for distance just going for endurance so i can work on my endurance, i hate running and forcong myself to do it so frm allot of advice from my runner friends im gonna take it step by step, its just hard after ive lifted so heavy, this run was brutal cause my quads were burning and felt like 100lbs each after fronsquats, i did almost 3miles but that wasnt my goal was just keeping its up.

TODAY Thursday

ran for 45 min and the first 10min sucked but was cake after that was just enjoyable, i notice i have to keep a good pcae to stay motivated, then i my other problems is my hands sometimes i think to much about how to position them that i start to imagine that they are to heavy rocks lol io dont know know its like im convincing myself to stop when im feeling perfectly fine. I do run better when im mad or stressed out so today i ran good for that reason.

Off to Crossfit tonight for some heavy loads !

forgetting to post

Monday well been really tired especially starting the Paleo so did llight rowing 250x5 and in between did 25 ghd

pm did 2miles legs feeling heavy 21:10

(ive got some running plans ill fill you in on that later)

Oh for all you runners whats a tempo run mean exactly, is it just keeping the same pace???

Today well day 2 pa;eo and i feel ok not hungry at all cause im eaating a ton of fruits and veggies which i love and meats, but i know it takes about 2 weeks till that goes aways so i hate to drag myself to the gym this afternoon, did FS

Front Squat

65x5
75x5
85x5
95x5
115x5

145x1
155x1 (pr) old PR 142 i think or 141

Been feeling strong lately but not light, ive been in allot of pain in my shoulders and i have been avoiding overhead things but i think its the chinups im doing at home, every little bit ill go do some sets cause before its the kips that really hurt, im very discouraged by it, i get shots on the 25th sep but that only last a few weeks to cover up pain and im doing a follow up so hopefully more xrays cause this pain is killing and nothing is working.

Ran 3 miles yesterday, horrible time, still sore from DL the other day and the spinning class my legs feel like a ton of bricks, so it was really hard for me to run.

i hate to say it but it took me 37:min

pretty bad when the last time i did 4 miles in 40: something

Did ALt today

This morning I did back squats

45x10
95x10
115x5
125x5
135x5
145x5

did it at a gym on post and ran 2 miles slow after to shake it off

PM

did alt wod

For time:
225 pound Deadlift, 21 reps
30 Glute-ham sit-ups
225 pound Deadlift, 15 reps
20 Glute-ham sit-ups
225 pound Deadlift, 9 reps
10 Glute-ham sit-ups

womens weight 155

I did it as Rx in 6:20 something forgot the last digit, not sure what Rick yelled out to me.

But defenitly could have gone heavier with more resting.

I needed the double wammy today since i ate half my fridge yesterday.lol no but really have been wanting to get some good workouts lately i get that visualization sometimes of just giving it my all and seeing where my limits are but im still afraid to cross that line i guess.

Monday

No Crossfit I did a 50min spinning class, tough ver tough, but defenitly improved with all the short burst stuff ive been doing i was able to keep up no problem and up the intensity compared to when i did a class a few months ago, just wanted to test myself, then took my girls swimming.

Power cleans

warm up

55x10
65x5
75x5
85x5
95x3
105x1

115x1 (f)

got interupted with a phone call from the hubby im sure i could have gotten it!

ran 4miles yesterday jsut too do it cause i kept telling myself i couldnt, 41:00 min

still hated it

JACKED

well this pic was from the other day, thats why I love Snatches so mcuh they wipe me out and jack up my arms!

Did 5k run today and hated every minute of it, was slow and butal cause i forgot my ipod allot slower thatn the last time 34:02

Other days WOD

5 rounds of:

15 power Snatch ( done with 65lbs)
400 meter run

I forgot to get the exact time but was around 29:40 something i think!!

havent been in the past couple of days been under the weather, actually by now i thought this cough would have gone away so off to the Docs tomorrow just getting worse.

This morning i ran/walked 3miles with girls in stroller, got to use my neighbors stroller, makes me regret selling mine.

pm

21-15-9

ghd and back extensions

15:38

last time was just a little over 14min, if it wasnt for me breathign fire over my kids i could have made better time on it.

Early afternoon: 8min sprint 30on/30off Legs felt heavy on this than ran 1mile at 9min pace.

PM
Back Squat

95x10
115x10
135x5
155x5
175x3
185x1

could have kept going but legs feeling like jelly!

Would have liked to do Nate, and i woudl have been able to do it fast i think but not sure it was a good idea, was only 2 pull up and 2 ring dips instead of muscle ups!

TOday

Had therapy early this morning, went swiming with the girls (well i just sat in water while they played.

Feeling allot of pain in my shoulder from this morning.
Therapist cannot diagnose me but his opinion is that he wouldn't be surprised if I get an MRI and they do a minor shoulder surgery with very minimal recovery is needed.
Everything hurts, carrying my kids, push ups, turning the wheel on the truck..everything. Im beyond frustrated and my legs are smoked from running or sprinting or doing lots of squatting. Well see where this all goes.

Here are things im not supposed to be doing:

No overhead weighted, nothing above 10lbs ( or with noweight and high reps instead)
no kips, im allowed to do assisted strict pull ups

I was doing ok wiht push ups but when i can feel bone on bone rubing its starting to be very painful taking them, im surviving by the steroid patched the therapist gives me to bring down the swellen with the naproxen im taking.

Yesterday

Morning had therapy then did 8 min sprint of 30on/30off pm did

DL
95x10
135x5
155x5
175x5
185x5
195x5
(didn't go any heavier cause this felt heavy)

HPC

45x5
55x5
65x5
75x5
85x5

next time ill finish up with singles, had kiddos with me I had some disciplinary actions to attend too.

DID 4x400 sprints with 800m run to warm up, went to Track with Michelle and Riley, all rounds around 2:00 to 2:08. I soo used to sprinting for time like 30secs so this was harder for me.

THen went to gym on post did

21-18-15-12-9-6-3

Front Squats and GHD (did regular situps cause machine was not available)

I did it in 9:57 and with 65lbs i was planing on doing 85 or 95 but cant drop weight there, and had a friend with me who has been want to do a Crossfit workout so she was pretty smoked, its nice to see people be amazed at how much work it actually is.

Now for some doing nothing at home time with no kids!

Thursday Rest day I took a class at the Y

Today

did 7min sprint and ran 2 miles after that trying to incorporate a few tips I got from Michelle about Pose running and that didn't work too well only barefoot im able to really almost get it.

Been really sore lately I'm kinda worried maybe its overtraining or not feeding my body enough for what I'm doing, so i have been trying to take it easy, been to therapy 2 days in a row and that doesn't seem to help just feels like my shoulders are broken, Ive been doing allot more weighted exercise to strenghten the supporting muscle of the shoulders, especially my rear delts, from what the therapist says i have a very un portioned upper body, carrying allot of muscle in my back and not much shouler muscle ( i got upset basically saying my arms are too small lol).

We talked about allot of things and the exercises im doing are not easy, like push ups on the bosu ball with one hand on ball and one on floor alternating, my left shoulder is so bad it has given up on me a few times, so im gonne give up a few things, while trying to strenghten certain parts.

5k row on tuesday early before gym got busy23:10

I really was trying hard to sprint the last bit but the strap on my foot was loose and Sylvia walked in and i asked her to strap it more like yelled at her lol, but was too late, trying to up the intensity on my rowing to build back some back strenght, did it on level 10.

Today im really feeling those snatches, for arms and traps are really sore. Thanks for the rest day, will probably do some walking with my girls tonight with stroller.

Took weekend off

Did 7min sprints 30on/30off getting harder

pm: did Power Snatch

5x10 65lbs

Yesterday and Today

Yesterday did 5k alt

27:47 but i did my 7min 30on/30off and ran the rest so my time would have been allot slower

Today did front squats

maxed out at 152, tried 155 (f)


Taking the wweekend off!

Few days

Last WOD I did was tabbata on sunday got 265 on that

Monday did DL no maxing just reps

95x10
105x10
115x10
135x5
155x5
175x5

Tuesday did 6min 30on/30off sprints

TODAY

WELL did the same above sprints (doing those 3 dys a weeks increasing 1 mion each week)
I gotta say im at a plateau because Ive been eating poorly well not poorly just higher quantity my appetite is out of control and i got off track from what i was doing, thankfully the printing ive beendoing is balancing it out but thats defenitely not what im trying to do.

I went in today thinking about doing Linda which is my Favorite WOD, and when i tested out the bench i knew it wasnt happening that wieght digging into my shoulder would have screwed myself, soooooooooooooo not wanting to loose motivation i was itching all day and tonight i went to Estep on post at 630 for on hour and free day care not sure what i was gonna do, and there was a bootcamp class thinking this cant kick my butt like Crossfit, welllllll thats exactly what it was,

6min warm up on spinning bikes

then run 1 mile ( im proud to say i was right behind 2 army guys who were in pretty good shape)
then sprints in teams
then nack inside for some football drill were you drop down every 30 secs and do 5 burpees (ugh)
bear crawl then tunr over and bridge walk.
walking side squats

and a bunch of other stuff, i was surprised at first i was really sweating but it got me in the end, wasnt out of breath, so im happy with my performance, i may not be able to go heavy with the weight for awhile but at least ive gotten allot faster, i was really surprised at myself for running that mile so fast and lots of people were way behind me i havent ran longer than a couple of miles in awhile. Felt good!

Did 5 min 30on/30off

Sprint as hard as I can, next week i move up too 6 mins, getting really hard now i even think the last round im not gonna make it.

Weight update

145.5lbs

Body fat 24% compared to a month ago exactly was 26%, that is still high, hopefully trying not too get under 140lbs but drop my bf too 18% so hopefully that means maintaining muscle and maybe adding a little more. Getting tricky to eat, im defenitly needing more calories with the sprinting im doing im feeling starved all the time like i can eat all day.

12th july 17:20

today 14:30 (seconds might be off)

5 rounds

30 ghd sit ups
25 back ext

last time i defenitly rested way too much

this time i think i went too fast the first 3 rounds.

Ran 20min interval at on treadmill at community center.

yesterday did BS

45x10
95x5
115x5
135x5
155x5
165x3
175x1
185x1
195x1

did 10x3 pull ups (kips) haven't done these in awhile trying to avoid the shoulder but wanted to make sure i still had it.

did wanna go any further cause that 195 felt heavy and i didnt wanna face failure and not get close to my old PR, have lost a little strenght since adding more sprinting.


Today

was thinking to do Fran, but decided to call it a WOD rest today, i have been really sore, not sure if its the squats or the sprinting, and my back and arm are sore from pull ups probably cause it had been awhile, yesterday with the pull ups i felt light as a bird and today when i tried i felt like i was twice my weight, just from being so sore, was nice to se the night crew.

Satuday took an active rest, been having a hard time with my kiddos so wasnt in the mood to be in the gym with them around and getting frustrated with them.

So i did 15min

10 squat jumps
10 pushups

Today:

did

4min 30sec on/30sec off

sprinting ( below is what im gonna try to fininsh it really sucks after the 3rd minute so im curious to see how ill build up that endurance, so far its a smoker, i just wanna try and finish this, im notorious for starting but never finishing)

Table 1
HIIT Workout 1 HIIT Workout 2 HIIT Workout 3
Week 1 One 4-minute cycle
(as shown in Table 2) One 4-minute cycle
(same as previous workout) One 5-minute cycle
(add one 30-second sprint and one 30-second jog)
Week 2 One 5-minute cycle
(same as previous workout) One 5-minute cycle
(add one 30-second sprint and one 30-second jog) One 6-minute cycle
(same as previous workout)
Week 3 One 7-minute cycle
(add one 30-second sprint and one 30-second jog) One 7-minute cycle
(same as previous workout) One 8-minute cycle
(add one 30-second sprint and one 30-second jog)
Week 4 One 8-minute cycle
(same as previous workout) One 9-minute cycle
(add one 30-second sprint and one 30-second jog) One 9-minute cycle
(same as previous workout)
Week 5 One 10-minute cycle
(add one 30-second sprint and one 30-second jog) One 10-minute cycle
(same as previous workout) One 11-minute cycle
(add one 30-second sprint and one 30-second jog)
Week 6 One 11-minute cycle
(same as previous workout) One 12-minute cycle
(add one 30-second sprint and one 30-second jog) One 12-minute cycle
(same as previous workout)
Week 7 One 13-minute cycle
(add one 30-second sprint and one 30-second jog) One 13-minute cycle
(same as previous workout) One 14-minute cycle
(add one 30-second sprint and one 30-second jog)
Week 8 One 14-minute cycle
(same as previous workout) One 15-minute cycle
(add one 30-second sprint and one 30-second jog) One 15-minute cycle
(same as previous workout)


Gonna try to sneak in my BS later at CFC, i know ive lost strenght so well see!

Was sick last night and needed a rest today cause im feeling really weak, too bad cause i was do for some BS.

5k

Ive been craving to row 5k for awhile now and was pumped for it this morning, did it in 22:50 something seconds forgot that last digit, last time i did this was awhile ago and was just over 23:minutes so not bad. Did it on level 7, gave me the itch to start rowing allot more again like i used to.
Definitely helped to have my Ipod on and get into a zone.

did a circuit of GHD sit ups and push ups and some more of that with Jen.

Now I'm finally feeling tires from this trip and i feel wiped out, been taking Naproxen lately causethe shoulder is hurting feeling the swelling which doesn't give me much range of motion.

I still need to work on overhead stuff as much as I'm paranoid to get injured more, just gotta stay light.

day before yesterday

Running and sprints for 20 min

some pushups and squats and sit ups for 5 rounds of 5 10 15

Today

5 mins
30/30 sprint as hard as i could felt like i was gonna vomit ( had lots of banana bread and chocolate the night before ) lol

did some light Back squat with push ups inbetween

10x10 with 55lbs

10 push ups in between

I still dont know how people workout in regular gyms and stand around waiting for the next set, i caught myslef a few timess doing that and just reminded me how good Crossfit is, i have just been trying to keep my heart rate up and doing whatever i can while ive been here.

Today

Noticed 2 rowing machines in the gym today with some kb's, i did:

1:1
2:1
3:1
4:1
5:2
4:1
3:1
2:1
1:1

row:rest

did some ab work and that about it, still sore from other day.

Been busy lately,
yeaterday, went to local gym and was mad that i had to pay for child care, thought it was included ( my frugal friend is rubbing off on me..wink wink)

Did 20 min run on Elliptical slow witha few sprints in there, then
did SP havent done that in a long time.

SP
45x10
50x5
55x5
60x5
65x5
70x3
no maxing out on this (feeling it today)

BS
45x10
95x10
105x10
125x5
135x5
155x5
175x3
stoped there cant max out not allowed to drop wieght in gym and its not very spacious

Fro some reason i wanted to do SUMO DL HP

only used 65

3x10 and in between did Push ups

i hate these sdhp but i love the way it makes me feel, defenilty a full body workout, and im trying to work on the thigns i hate the most. Sore today, gonna get a CFE in tonight and hoping to check out the Local CF here.

DL
5x5

135,155,175,195,205

3 rounds of
fs 65# x15
10 push ups

20 min running interval, really small gym but has day care and bumper plates, still hard to concentrate and go heavy and get meean, the bars were horrible kept cutting me and could hardly keep a grip on them.
Would have liked to do HPC

Ok so yesterday I obviously didnt workout, butaafter 2 flights with 2 little girls, my mind and body were done, I have no other words, well actually id rather do FRAN x2 (reason is cause after the cert im terrified of Fran) than travel with kids. Oh didnt help that my second flght AC wasnt working.

Today im tired but im headed to my old gym tonight to get a workout in, i defenitly wont be able to sit around because im itching to do something, i just cant sit anymore, i have been doing some squats and pushups around the house here and there, at least theres a treadmill and bike here at my moms house.

Couple of days

yesterday was a rest day but i did take advantage of not having the kids around, did 20min running on mill doing HIIT, really gotta push myself on this one, day before I did rack pulls and felt great I'm still hurting from that.

Ive been frustrated the past 2 weeks with my nutrition, Ive realized i need more calories because the lack of it is leading to me raiding the pantry.

The good news is my numbers on the scale haven't gone down but my Body fat has gone down dramatically from 32% to 26%, the lowest BF Ive ever been was 15% so i think I'm doing pretty darn good. I'm going back to my old gym back home and they have day care now so i will be making the most of that, hopefully this time ill make it to the local Crossfit gym in Ottawa.

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

17:20

I need to learn to up the intensity on myself especially when nobody is aroundm i can defenitly have done better on this one, Id like to know some of your beastly secrets Oak and Ashley?

CFE

Swim, Bike Run, C2
All Out Efforts.
1min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on.

Today I wanted to chill out especially with no kids and the main WOD wasnt something i can really do, well yes with bands but i treated myself to a few things and after that did CFE on a treadmill (which sucks) I feel like i had it on a really fast pace but it wasnt me pushing myself, the machine was pushing, got a little off track with the rest portions but was short and fast.

Shoulder has been aching the past couple of days.

Yesterday and Today

Yesterday did

4 rounds

400 meter run
50 squats

done in 17:52

was so hot and defenitly didnt put the effort i have been lately, my legs feel smoked.

Was gonna try and hike today didnt happen, new community center in front of my house has a gym in there so when kids where sleeping me and neighbour took turns, had to burn all that energy and stress especially after Jesse leaving, walked on highest incline for 45mins.

DIsapointed

TOday i did 2 workouts,

went to track and did some sprints 4x400 and didn't really put my all into it, in between i did push ups till failure which is only like 12-5 lately.

DId the WOD

21,18,15,12,9,6,3

Front squats (135lbs womens)
ghd sit ups


i did 65lbs and ghd, was really debating to go heavier but wasn't sure how this workout was gonna go, especially with hips getting tired from ghd, I'm pretty disappointed because it was a good workout but it wasn't hard, after seeing Ali i definitely could have done 85lbs ill have to save this one for a rest day. Ali did in it 18something and kept a good pace, i think for being being afraid being starting i was breaking it up to much.
oh well. I'm just proud of myself for making it there, getting hard
to go in the evenings.

DL
95,115,135,155,175,185 x5
205x3
215x3
225x1

frustrated with that 225 got up easy but couldnt do anymore, havent been lifting heavy for a while, guess i cant get the best of both worlds

did a circuit of band ring dips and pushups and sit ups.

would have done the WOD but shoulder has been bad the past couple of days

SO its been busy here and been trying to walk every morning REALLY early with Meadow since she is up at the crack of dawn every morning and it feels great, had a couple of sprints at the track with jesse. Jesse is leaving very soon and just trying to spend some time together, feels like everything that can go wrong has gone wrong and of course a week before he leaves, I'm trying not to stress out and be obsessive about working out cause I know Ill have all the time I want after he leaves. I feel great.

OK so 3 days of rest!

Just got crazy today, hopefully be able to get in the groove of things once all the chaos is over, so much going on lately and i really feel like my body needs the rest from this past weekend, at least some walking has helped me.

Im really excited to start lifting more and yes some WOD's but im more of a specialist on the lifting side of things, from what ive learned and the WOD's just help me stay balanced.

I will defenitly have more of a plan this time around, and specific set goals.

Walked for about an hour yesterday with the kiddos. i was still really sore but that walk helped, i feel back to normal still a little sore. Back at it today.

CF Cert

So I'm back from the Crossfit Level 1 cert and it was great, It was a great experience and cant wait to work what I've learned. It was great to have Tun with me there because we were both sucking so bad, it felt like we worked out from 9-5, during the day we would do lectures and then do those exercises and the first morning we did some Tabata squats but a modified version, and then the day ended with Fran 30 min before we were out of there I thought great no Fran today and I spoke too soon, the next day allot of demos and and lectures and the workout was:

400m run
300 SDHP with KB
400m run
300 push ups
400m run

this was not fun and it was in teams of 4 so everyone runs and we start the next exercise the first person does as many as possible till failure then the next takes over. The SDHP and PU were not fun because the trainers wouldn't could our reps if elbows were not high enough and if our chest didn't hit the floor it didn't count so we were down to singles so when i thought i did 5 PU's they only counted 3.

I learned allot and it definitely help din my performance there, especially with overhead lifts. So much importance in form, and i cant wait to put it to use.

Now to recover i don't think I've ever been this sore, going for a walk in a little to walk this off, its that good pain.

Watch out people!!!! =))

Took a rest yesterday, had allot of shoulder pain lately so needed the extra rest. Headed to Crossfit Certification this weekend! It will be nice to have Tun there.

Just thought this was funny, i kept fighting with myself last night before bed for a huge piece of Chocolate that was sitting in the pantry, and Jesse caught me he asked what i was doing! i said looking for a snack with the chocolate in hand, I'm more of a salt person but i wasn't hungry i was just think how good it would be to have that chocolate since we have marshmallows and graham crackers and to just melt it all together in the microwave.....ummmmmmm i was ready to do and Jesse made a comment that totally turned me off but i needed it, he said the marshmallows where expired and if it weren't for that, it would have been messy cause i was setting myself up for SMORES disaster. I was heart broken but i know i would have paid for it after. But i know those first few bites would have been delicious hahahahahahahaha.

Yesterday

Did rack pulls but didnt go really high, taking it real easy on my back.

Went up to 185, and didnt feel like much so I did the Mama workout with D, because it was so hot and the weather is not motivating so told her i would do it.

3 rounds

400m row
20KT swing (used 16kg)
12 Push ups ( did close grip and feels better now cant do them the regular way no more)

This morning early did some sprinting with the hubby. was sweating more from this heat !

update

I had to flex my guns for D on this one


Back from vacation and was a great time, had 3 good days of working out and allot of swimming. Before vacation about 2 weeks ago I took some pics but not full body so I got Jesse to take some pics of me in my ghetto swimsuit.

It's 530 and we are on the road to FL, I'm already itching to workout, Friday night I did some sprints at the track. I'm planing on waking before everyone on tho vacation and getting my workout in, probably be doing allotof square and push ups and try to follow cfe, I'll have to see what kind of gym the condo has.

I will miss you all, nobody better get a MU while I'm gone, was hard enough for me to accept Ashley's MU..LOL

Complete as many rounds as possible in 20 minutes of:
115-pound Hang clean, 15 reps
12 Ring dips
21 Sit-ups

womens weight was 80;bs

I did 75lbs just to be safe and sounds easy but this smoked my forarms.

did 3 rounds plus 15 hc and six dips, there was no way i was getting 4 rounds, i think i could have muscled threw this one but wanted to take it easy on my back,

I cant wait till i can start getting into lifting heavvy again, i love cleans and dips and all that good stuff.

Oh I also got to see Ahsley get a MU and that was pretty awesome, cant wait till i can do mine.

got to walk for a good 45min today.

Just some therapy today but therapist has been stepping it up a bit, did allot of Push ups today on a Bosu ball from different angles and he has me doing this cause my shoulder is slowly starting to get a little stronger but still lots of swelling pain after, but at least now for the other exercises we are moving up in weight.

So for the past few weeks Ive been doing great with my workouts and avoiding to much shoulder pain. Tonight i was hoping to go in and get my Back Squat workout in and I had a feeling that it wasn't gonna happen. Ive had this lower back pain more like a pinched nerve feeling in my back but not that bad and after a few hard workouts last week I really felt it tonight. I squatted 135 once and it wasn't heavy just felt this pain shoot down the back of my leg and now its in my lower back, actually feels like when I was pregnant with Meadow. WHAT IS WRONG WITH ME seems like now that I'm taking better care of myself and taking supplements, stretching really properly and and taking the time to warm my body up, Ive got shoulder issues, back issues, and my leg still hurts from falling on box jumps. I gotta admit i was rushing tonight to get back and pick up the girls but this was just waiting to happen.

I have been doing push ups with my hands placed closer to my body every hour or so Ive just been doing a few sets at a time and squats. I guess tomorrow I'm staying put.

Current weight is 150lbs, in 3 weeks not weighing myself and binging at a party with my hubby friday and saturday night, not too bad. Exactly 8 weeks ago i was 161 lbs so im happy with that but not rushing at all, my body fat has dropped but my goal is another 5 lbs and well see from there, dont wanna loose muscle.

Weekend Rest

Taking it easy this weekend, I'm so sore from a few tough ones the past few days and now I'm sick, I usually am allot more care full with my food intake when i don't workout but that didn't go so well with a party Friday night that had lots of great food not bad just GOOOOD. I just gotta pick back up, that's my problem, I get very discouraged easily. But I'm gonna do this.

I'm definitely feeling allot more tight and still got a little more body fate to be at a healthy percentage. So again here I go starting all over again, as long as I journal what I intake I am fine and I didn't do that at the party even if it meant I had to pull out my note pad and right it so be it I should have done it cause it keeps me aware, oh well lesson learned.

Alt from other day

21,18,15,12,9. For time

Deadlift
Hang clean
Front squat
Push jerk

Time:23:43
Thanks to Oak from pushing me threw and convincing me to just suck threw it, I love this workout but never push hard threw it but today was though for me, I beatmy time by a little over 10 min

Used 65 lbs I think that was women weight

Today I worked on some legs at Estep was goingt to do the other days alt but il save that one for later, I'm really being careful with my shoulder especially after therapy yesterday, my shoulder is getting better but not fast enough, I'm in so much pain when I leave there that they give me steroid shots everytime, Im trying to work around it even carrying the kids kills me everynight I'm icing it and resting it , so with all this I'm not gonna let it put me down so basically just working on my legs as much as possible, DL is ok but I have to really watch my form. Yesterday I took some much needed rest. Tomorows CF workout must have been dedicated to me but I'll have to pass, still too sore from Racks.

Rack Pulls

ahhhhhhh I LOVE LIFTING HEAVY, why i have drifted away from it i dont know I dont care if my shoulder hurts at least I can still DL, but since my nasty little bruise on my shin i did some Rack Pulls and It was long but got to 325 and felt great, the best part of it is that I felt huge, i may not look jacked but i felt it today ( and it went away after a few minutes ).

I got a pic but im too lazy to post it right now.

95x10
115x10
135x8
155x8
185x8
208x8
225x6
245x4
265x2
275x2
285x2
295x2
325x1 ( didnt mean to jump this high but apparently i cant count on top of not being able to spell)

Kelly

Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Did this today because i missed it and wanted to make it up, let me just say today me and Jen had to motivate each other to do this workout cause lately some of the workouts seem longer than usual, 3 or 4 rounds would have been perfect, i was feeling great till round 4 i ran then started my box jumps and only 4 more to go to complete the box jumps for round 4 and OUCH OUCH OUCH my legs gave up and my shin landed right of the edge of the box, at first it felt like when you bang your knee on the corner of a table and you just wanna crouch down and curse, and rolled up my pants and nearly freaked because i could see it swelling. I'm fine now but my whole lower leg feels bruised and a little in pain but a little motrin is helping (thanks Michelle).

I love box jumps but yesterday I lifted legs real heavy and higher reps and was feeling it this morning but i didn't wanna chicken out on Kelly, I'm proud, I dont think i was crazy to try. But besides it all my my time would have been good.

Here's a pic and it's not as swollen but more spread out, looks like my lower left leg is a dudes leg.

Michael

did Micheal on friday

3 rounds for time

run 800 meters
50 back extension
50 sit ups

did it in 29: something

Mondays workout

run 5 k

and for once i actually did it in 32:33

yesterday

was gonna do the run and squat workout but did BS

95x5
115x3
125x3
135x3
145x3
155x3
165x1 coudlnt go on, on this felt like my quads froze and i was afraid to pull something and the weight on my traps well i felt that in my shoulder.

Went to a dance class this morning for 1 hour and i am always smoked after this and sore cause its allot of core, i hate to say it but i do know how to dance, my mom used to force me and my sister to dance at weddings, I hated it but now i dont mind it for a cardio workout for a little change.

I feel good about lossing a few pounds but again after Dymphna kept complimenting me i warned her that i go home and stuff my face LOLOL i ate a huge bagel with tons of peanut butte and lots of granola, so that explains my 2lbs weight gain this morning, but its ok today was a new day and thats key for me to just keep going even when i screw up.

Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps

Used 65lbs
time was 21:something

the worst part was the rowing, sprinting 500 meters is doable but 2000 is just a smoker, this morning i joined a friend for a spin clan and ive done it before and dont like it but love the benefits and with my luck todays instructor did sprinting intervals, and i was fried after this of 45 min straight, the good thing is that it was all lower body so rowing today was a smokefest, but i need it, need to build that endurance.

Rest

Today I decided to rest a little after such a hectic week but todays workout is perfect for me cause its mostly lower body and i will do the PU's assisted and ill save it for the morning.

Im in allot of pain in one shoudler today! so defenitly need to lay off it.

Sorta Diane

155 Dl
ring dips with band for assistance
21-15-9

its been a long week and very busy, next week i want to concentrate on adding CFE, shoulders have actually not been hurting so much anymore with the simple exercise Ive been doing at home but i have to stay consistent on it. Was really tempted to start getting heavy on DL but not a good idea for me right now, I'm just trying to work on my speed a little or more my endurance and as much as i hate my elliptical i have been making the effort to do some intervals on it. I havent droped allot of weight but down to 153 now and I'm starting week 5 this Monday, i started at 160, and i defentily feel like its helped my performance. I carry my weight really well so i think in a couple more weeks it might be more noticeable. I'm more afraid of loosing strenght right now but just need to get that body fat level down first.

PT

Finally started physical therapy today and was stunned by how much i was worn out after leaving there especially since we only did no weighted exercises and every week we will only add 1lbs I was pretty frstrated when he said that but changed my mind after my session, lots of different shoulder exercises with high reps and they stretched me in so many different ways. I will be going 3 times a week, the left shoulder is a AC injury and the right is a tear and severe bursitis. So we will see how things go from here.

I cant do anything heavy weighted, but im changing my push up style with hands very close to my body and behing my shoulders and i dont feel any pain but i havent really ever done it that way so my tri's are getting a good workout, its ok to do assisted PU but no body weight on those and strictly nothing overhead, i havent lost any strenght and from what the therapist tells me, i will be strenghtening areas that will support shoulder and back muscles so in tim ei will benefit from it, he did stree posture, even when walking and just sitting, to keep my chest out and basically to keep my back aligned and tummy in, i was surprised because im always aware of my form while I workout and dont really pay attention when im not.

I have been using my elliptical with short burst intervals ,a nd today worked on BS and more PU's, would have loved to join D and one of the mommy workout but Gym was packed, next time D!

O

today

BS 5x5 dont remember what i started with but last set was 165

then did 95 bs 10x10

100 step up on 24 inch box


yesterdayI walked uphill on the highest incline on treadmill for 40min really slow, but it kicked my butt i was drenched after that, and to keep you all updated on the wieght loss, well ive lost 4.8lbs in 2 weeks and im on week 3 now, im hoping to keep the weight loss at a slow pace and eating allot healthier

Mornings consist of egg whites and ww tortilla or oatmeal and yogurt lots of chicken salads and protein shakes in between meals, my meals are allot smaller especially with trying to make my snacks a mini meal. Well im not gonna give up, and this time im not deproving myself, ill have something tasty everyday.

Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Did it with 65lbs and dips on the rings with a band under my knees to assist, I should have done 80lbs for a killer workout cause the clean part was too easy and this was my first time trying the dips on rings with a band to assist allot harder than jumping dips but that was the hardest really works the pecs and tris, time was
8:something i might try it again tonight with heavier, im not satisfied with what weight I used.

Yesterday

DID a CFE partially!

ROW 250 then rest amount of time takes to row 250
ROW 500 then rest amount of time takes to row 500
ROW 750 then rest amount of time takes to row 750 ( id did 700)

Its 3 rounds of this but I only did too and with 10lbs vest im eventually gonna do 3 but by the time im done round 2 my heart feels like its gonna throw up lol.. but high intensity was the point, im starting to like CFE more because HIIT training is too still burn while your resting, im defenitly noticing a difference and as for my eating well, i know i can journal it all and hold myself accountable for my mistakes, and as embarrased as i am i joined Weight watchers and started going to the meeting because im that type of person that need something to push me and basically i have someone weighing me once a week on a digital scale, and i use there method of journaling everything to a T even a bite of Brookes nuggets or a lick of this and that so im trying to eat the way i use too more often and cleaner but not depriving myself and if i mess up[ i jump right back on track.This past monday was my first weigh in and lost 2.8lbs and its all up to me i just needed to know i have to face this person who is gonna weigh me. The struggle is trying to maintain my muscle while loosing fat so im allot higher in protein.

Five rounds for time of:
95 pound Sumo-deadlift high-pull, 21 reps
21 Ring dips

did it with 65Lbs
17:something seconds forgot what it was

50

Yesterday well its sad to say I did a 1 hour latin dance class that kicked my butt, was a whole lot of core work.

Today I was firm about not doing the 50 and whe i walked in the gym today i felt i had to, so i just started it without timing but i think i did really good, obviously a few subs cause of my shoulders.

Instead of
knee to elbow did knee ups

push press did bench with 45lbs ( was a smoker)
burpees did push ups
double unders did 100 jump rope

For time:
50 Box jump, 24 inch box i did 20 inch box i think
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball ( did 10 lbs ball_
50 Burpees
50 Double unders

yesterday I did BS
5x3 135,155,165,175,180

evening CFE with Melissa, i was trying to encourage her to do it and she did, and i was the one sucking while she rowed away with no effort, LOL good thing I can use my shoulder as an excuse lol, if time permits i will be trying to add CFE daily, i keep going back and forth about getting a rower, i would sell my elliptical for it, i like to use my elliptical sometimes but i just dont think it give me that much of a good workout only if I'm going long.

More Work

Took today off because ive been wiped out from working with Michelle on her yard for a few hours non stop, unfortunatly i got too much sun from that even with sunscreen on i feel so burned in my face,did allot of wheel barel trips filling the stones from the car to the yard and added some shrugs in there, felt great and im actually sore from that, had a great nap todaym the kind where you melt in the couch, i can wait for Michelle's next big idea, everything is doable.

Yard work!

Today was a rest day and i still planned to workout but plans changed and tehn Michelle had another project in mind so I helped and it was some good old landscaping work of over a few hours so that counts for me!

Bench and Box jumps

Bench press

10x45
5x55
5x65
5x75
5x95
1x100
1x105
1x115 (old pr)
1x120(f)
1x120(f)

in between each step i did 15 box jumps on 20inch box, loved these cause it was a good cardio that keept my adrenaline going.

DL

wanted to do allot more DL today and CFE but shoulders are aching

135x5
155x5
175x5
185x5
205x5
215x1
221x1
235x1
245x1
265x1(f)why i tried this i dont know im so frustrated why i havent gotten past 250(old pr) lost allot of strenght in my back

If you fail to plan you plan to fail, and i used to go by this all the time, so now I need a plan, I hate not working towards something.

I WILL reach 300 by the end of August, now i just gotta write that plan, gonna need you help Tun, D and Rick

OK OK im gonna try this again!

So i have been working out, not as hard as I should be but I'm not gonna try and explain myself anymore. Shoulder pain is back in full swing in both shoulders now and its pretty painful, no sleep at night, aching all day, so nothing at all overhead and swinging motions, i have to say a few workout i did real pull ups and some times with bands( bad idea but i just had to) even pulling my hair back is so painful, I have an app tomorrow at the doctors and well he said he will probably try a couple of more injections in each shoulder this time but with therapy at the hospital, i have been doing my exercise but its too painful that i ha vent been doing them enough.

Overall i think this has discouraged me so much that it has given me a bad attitude about working out, like i almost wanna give up, but i love lifting and i wanna get stronger and faster, the only heavy lifts i can do that i Love are BS and DL and of course I have to tell you all that i got 225lbs on BS last Saturday, and i think i could have gone up more but had to take the kiddos the an Easter egg hunt.

till next time which will probably be tonight, im looking forward to lots of DL and some CFE rowing if the kids allow.

Oh and yeah my spelling sucks but I dont care, im sure you all get what im trying to say.......lol i dont even auto correct

CFC alt

Complete as many rounds as you can in twenty minutes of:
65 pound Hang squat clean, 12 reps
7 Pull-ups

i did 5 round, took it slow, but sucked because my shoulders were hurting!

OH and while i was kipping on the short bar i slammed my toe against the wall to hard it hurts so bad....lol

KAREN

150 wallball shots for time

using 20lbs ball

I used 10 lbs

did it in 6:25 and only cause i seen Jen beat her old time i wasn't planning on doing it, you see i know i can do any workouts i just don't cause i don't know how to motivate myself, and seeing Jen i felt obligated so while i was timing he i kept telling myself how bad this is gonna suck to just push threw and not break too much with all the lactic acid building up in my legs. So i did it, glad but my legs are fried especially after yesterdays BS.

BP and BS

Was gonna do linda but tried a few Kips to see how my shoulder felt and did fine but not a grreat feeling after, so just did some Bench press and ive been wanting to get my BS workout in.

Bench 65x5

75x5
85x5
95x5
105x2
110x1 old PR is 115 wasnt happening today

BS

warm up for everything

95x5
115x5
135x5
155x5
175x5

wasnt planing on maxing out but i think i jumped right too 205 when i thought it was 195 but i got 205 (NEW PR) old pr is 195..... i actually know i could have gotten 210

other days alt

21-18-15-12- and 9 rep rounds of:
95 pound Deadlift
95 pound Hang power clean
95 pound Front squat
95 pound Push jerk

womens weight 65lbs

done in 32:08

sucked but not as bad as i thought

Today

Went to gym but was soo busy so i did

10,9,8,7,6,5,4,3,2,1

of DL and BP

155 for DL and 75 for bench originally this workout calls for cleans but it was too busy at the Estep gym and I tried to go as fast as i can and i forgot that this is a suckfest, but its one of my favorites, i think i will up the dead lifts next time to 175, its supposed to be your body weight (mine is 157 right now) but i like the challenge on this one it really beats you up cause its heavy loads but as fast as you can of course without sacrificing form.

I gotta say i don't miss going to a regular gym i dread it evertime i go in there cause i can never get don't what i need or always sub something, or like today this dude kept throwing his towel on my bench and i was going back and forth, i got so mad i just took it and threw it and said I'm not done! rrrrrr I just wanted to throw it in his face.....lol

Did the wod today but modified!

For time:
Row 500 meters
115 pound Push press, 21 reps
Row 500 meters
115 pound Push press, 18 reps
Row 500 meters
115 pound Push press, 15 reps
Row 500 meters
115 pound Push press, 12 reps

I did bench press instead of Push press, still not doing anything overhead and used 75lbs for it and time was 18: something

Squat clean

Well Ive been pretty pathetic the passed few days and haven't done much, some here and there at Estep for my shoulder but like a broken record I'm just in a funk.
Anyway went in for a quickie at CF before girls nap time and i decided i wanted to up my Squat clean cause i know i had more in me last time it was up.

Got to 115lbs thanks to Dymphna for reminding me about technique and that all it is sometimes, as i got heavier i kept shrugging it up but she reminded me that when the bar is at waist level that i should get under the bar then and it definitely made my life easier, I gotta remember to watch my technique instead of thinking how much weight there is.

45,55,65,75,85,95,105,115

Today and past days

Missed blogging the past few days just being busy at night here with the fam,

SUnday, BP 5x5

45,55,65,75,95
100x1,105,x1 did some treadmill work at estep

im stuck here and cant go further and its my nutrition (sucks ) and i know it just not doing anything about cause there a wall in front of me right now.

tuesday, did wod

squat clean wich im good at but ive lost so much strenght but not as much as i thought since the painkiller shot in my shoulder in kicking in i actually did

45,55,65,85,90 and i think i could have gone up cause it was easy and i had the motivation of this chick next too me at the estep gym doing the same thing, long story ask me about it when you see me

DL
135x3
155x3
175x3
195x3
225x3
then for some reason i jumped to 250 my old pr thinking i would get 260 and this is were i lost my strenght in all my lifts all others are fine by few pounds but i just couldnt get 250 up
i didnt try 235 or 245 cause i just got depressed about it not going up and im not gonna push it right now.

Today just an old CFE

10 intervals of row 250 meters however long it takes me to row 250 rest x5 but i was only resting 2min.....i was rowing 250 in 55 to 60seconds i would have needed someone next to me today to do yesterdays cfe, level 10

Oh yesterday was 1 week after getting my shot and Doc said week one shoulder will feel great and week 2 it will feel amazing and i gotta say i feel like i have a bionic shoulder but im still staying away from anything overhead.

Thursday and friday

Thursday I did 5x5 BS

95,105,115,125,145

would have like to keep going up but not going too for awhile after having a weak back the past few weeks

cfe
All out efforts:
3 Rounds, 2 Min total rest between rounds
30sec on 30 off, 30 sec on 25 off, 30 sec on 20 off, 30 sec on 15 off, 30 sec on 10 off 30 sec on 5 off, 30 sec on Rest!

did get my numbers down

Yesterday i did another CFE from awhile back

row250m x10 however long its takes you to row that rest it x5 inbetween intervals (all out) this one is my favorite i was averaging 1 min to row 250m and 5 in rest.

Im starting to slowly feel that burn to wanna work harder but for some reason i cant get my nutrition in check, i know exactly what i be doing for nutrition and what has worked for me tremendesly in the past but i cant get out my funk right now.

Yesterday's DL

7x1

135,155,185,205,225,245 (F)

I dont know if its cause im so sore from Cindy but i couldnt get that 245 it felt like i had it and i just let go i didnt even wanna try again and sometimes the second or third try helps i guess im just try to be precautious, but im happy cause my strenght hasnt dramatically decreased at all, my old PR is 250 and I plan on getting 275 before the summer begins.

Was nice to see Tun and the amazing progress she has made, and Tun im envious of the size youve put on in the upper body and your form is perfect, it gives me that motivation i need.

Oh i had brooke with me there and it was late, now i remember why i dont bring the kiddos there anymore, on top of being a crank ball she walked right into a bar and she even got warned and looked right at it like it was made of candy. rrrrrrrrr

will i ever find a balance?

CINDY

as many rounds in 20min of:

5 pull ups
10 push ups
15 squats

I got 10 rounds and 5 pull ups

very disappointing to me but i keep telling myself I'm going ease into it slow and I kinda did, i used 2 bands for the pull ups which made it extremely easy but it still busted up my shoulder, when i got there i was trying a few kips and i can do them well but it just dint feel right, feels like I'm gonna dislocate it, very frustrating because i hate to say i used bands but that what i should be doing, squats were easy but overall my shoulders were rattling and I'm in serious pain, push ups are my strong point, i can usual knock out 20-30 no problem and now 5-10 horrible for me because when i bring my chest to the floor and push back up my right shoulder is almost gonna give out on me.
As for pull ups well I'm gonna have to stop those and i mean completely till I don't feel a thing its to the point where I'm scared to workout after feeling so much pain overtime. I will still use bands maybe 3 to take away most resistance just to keep a little muscle memory and I'm not a small women so its not the best idea for me to be throwing myself up there with weak shoulders.....I was hard, Ive been concentrating on so much muscular strenght that my cardio sucks. Don't think i could have done it without Dymphna there and others too, helps me finish.

Yesterday started with SP got to 80 and really didn't think I'd get pass 65 with my shoulders being so messed up and as much as it hurt I'm happy to say I don't have too worry about trying to work back up to my old numbers didn't get too finish.

Today I worked on bench and did

50,60,70,80,90. 5x5
These were done with dumbells so was harder to work on balance

95x1 100x1 105x1

This was hard because my shoulder are in serious pain but almost up too 115 I think that's my old of gotta go look

Work on my therapy shoulder routine

Did some lower back work also

DL

Went in very late tonight, apparently I'm not the only crazy one.

Lots of stretching always for me now during the day and i hated that i rushed tonight but it was late.

DL
7x3

115,125,135,155,165,185,200

I was really tempted go heavier and finish in the 240 range but i promised myself slow and steady.

Definitely felt like it was easy but that's a good thing.
I definitely miss that feeling like you wanna throw up and i say that because you all know how good you feel when that passes, i saw Eric tonight working on his WOD and he was in a suck fest.
Boy do i miss that.

Shoulder update

So I finally got to see the sports medicine therapist and I gotta say he was great, we went threw different moves that were very painful to narrow down where exactly that nasty tear in my rotator cuff is and he gave me a shot to numb that area to see what i was capable of with no pain, the bad thing about this shot was that he said it will wear off in about 4hours and will be very painful because of going threw muscle tissue and it was and still is, the good new is that this week till next Tuesday i have specific exercise that i have to do 3sets of 6 to 8 reps no more and the last three reps need to be challenging, this is all threw the pain, i have the pain meds my regular doc gave me but all the do is make me a raging B*#$% and just deal with it, oh and they knock me out. Still taking anti inflammatory. SO after many x-rays on the spot and him looking at them, next week i will come back for a couple of Steroid shots, which will completely take any pain away and all the fluids from the swelling will disappear, this shot will last about 5 weeks and 3 to 4 days after the shot is when i have to hit it hard, basically i have to rebuild new muscle tissue in my shoulder. I asked what happens when the steroids wear off and he said that i will get one more shot to be safe and he will take more x-rays in the mean time, its was really hard to get to Major Jarvis but it was worth it i never complain about pain and this has been the worst ever so far, other than birth, id rather do MURPH 4 times a week than deal with this pain in my shoulder.

Yesterday I did back squat with my hubby at Estep

5x5

95,105,115,125,135

stretching before was more than a workout my approach to that now is very different, I'm a little frustrated i wont be going as heavy but that's OK I'm not looking for time anymore I'm more interested in the form and intensity.

I had no Internet for so long and finally got it back but i got so used to not using it, that i haven't been blogging.
Its old news that awhile back i hurt my shoulder and ignored it for months, which resulted in a minor tear in my rotator cuff which is was sooo painful and still not listen to the pros waited 2 weeks the pain slowed down and went to do a WOD not too long ago with kips and now bot shoulders are messed up but Ive literally haven't been doing anything just trying to heal it, on top of all that, I hurt my lower back a couple of weeks ago again from ignoring a minor pain, got so bad where my doc gave me some powerful pain meds and still didn't do anything, so finally 1 week ago I got 3 shots, 2 steroid and one relaxer and that finally got the healing process going, but I was told to not do anything crazy but slow stretching, I'm anxiou to get back to it but I gotta wait till I go to the Sports Medicine therapy tomorrow and see what they gonna have me do.

When i do get back in I'm definitely looking forward to my heavy lifting, its in my blood since I was young but ill definitely be doing more WOD, but not heavy for a few months, baby steps and I'm gonna accept that even if i think i can do more and I'm gonna start off with doing my pull ups with bands to ease in, I can kip but its the worst thing for the shoulder right now.

I here all the ladies are trying to work on there back squat and well it will be awhile for me to climb back up there, but nobody will get past my 195 before I do hahahahaha.

I definitely glad to see everyones gains and new faces, i stopped in tonight at CFC and was nice to hang out. I watched Dymphna get threw her workout and she rocked. Well see more of you all soon hopefully, but I think I'm still gonna be part of the night crowd its just good for me.

I have the worse spelling.

My computer crashed so haven't been able to blog, so this will be quick. Been doing allot of strenght still and I haven't lost too much strenght but I'm I'm working on it, I'm especially happy with rack pulls got up too 290 with D and I'm pretty excited because I think my dead lift will go up to 280 in the next month or 2...as for yesterday I did the sub with dymphna and I think we both haven't done any crazy metcoms since oct or nov how oathetic we were...I was really scared from the sub because it was

For timw
500 meter ro
15 sp with 50
15 kip
Four rounds

I think if I would have ran my time would have been slow cause I'm not a fast runner but I'm fast with lifting and the rowing was the worst part about cause I haven't been doing cardio and first time going hard on my shoulder

Our time was 30 min something

I gotta say I felt good we took our time but my shoulder is not doing so good, so gonna have to still take it easy on it and keep working around it I'm defenitly glad I haven't lost my pull up ability after laying off it..I was really temted to use the push press for the shoulder pressportion it just would have helped but I stcuk to it.

For those who have had some of the magical PB cookies that were made here's the recipe

1 cup pb ( itried with natural and jif they are both great)
1cup and 1/3 cup splenda
W
1tsp vanilla extract
1 egg

Mix well with spoon scoop out about a tbsp and half roll in ball place on sheet the dip fork insplenda and press on cookiem bake 14 min exactly
They take really long too cool so be patient or it will fall apart. It melts in your mouth and its guilt free.