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!!