Thrusterific...No...Thrustorrific

I think I do prefer the second title KimFly came up with instead of the original.  We started out with the sets of 3-3-3-1-1-1 power cleans.  Since CFR is incorporating strength days into their program, I have avoided the olympic lifts because of my back.  I would opt for the alternative full metcon rather than strength and half metcon.  I had a change of heart for Monday's WOD...

Weekend!!

I had my usual weekend of no rest. On both days, it was just go, go, go. I might need a whole weekend of doing nothing...no, that would just be boring.

Back Squats and "Grace" attempt

Day 6 = 12 Push-ups

Day 7 = 14 Push-ups

I seem to have messed up my right shoulder after my warm-up and push-ups.

Back Squats 85% x 5x3
2 sets + 4 reps @ 130lbs

Trying to hold up that weight really bugged my shoulder. I just couldn't get back up after that very last rep.

I was going to attempt "Grace" with a really light weight but Harlan said he'd be happy if I just did 30 cleans, which I decided to do.

I used two different weights:
11 reps - 75lbs
19 reps - 63lbs

I had to drop the weight because of my shoulder. I'm not sure what to do. I really should rest it but I don't want to fall behind on the training. I did just recover from a strained quad as well. Sigh, I think I might have to take a full week off just to rehabilitate everything. Boo!!

I decided to go back on the Paleo wagon today. For the month of February, I went crazy with grains and dairy. They tasted good at first but I really didn't like the after effects of everything. I seem to always feel like crap after eating some sort of grain. Except for cereal. Cereal was great!! Anyways, I know I'm going to have to go through the second week slump again but I'll be better prepared for it. At least I'll know what to expect.

I almost forgot to mention my new Vibram Five Fingers. We went and picked them up this past weekend in Saskatoon. I tried mine on there and found my right baby toe seemed to be too big. I figure it'll stretch out. I put them on again Saturday evening and was pretty disappointed because it wasn't getting any better. I didn't know what to do. Escape Sports was closed on Sunday so I couldn't try on a bigger pair. Plus, I didn't think it would make a difference if I got one size bigger if only one toe didn't fit. So, I wore them again on the trip back home.

It was still too tight but tonight I put them on before CrossFit and just maneuvered that toe part of the shoe and it felt a lot better. Put them back on at CFR, did the same thing and still felt better. Took them off for back squats and the toe didn't look all deformed. Yay!! They are the best. They are so cute. I don't know why I was so shocked at the size. I know I have small feet.

Back Squats

I took the weekend off hoping my quad would heal. I did 10 wall ball as a part of my warmup.

Back Squats 80% x 5x3
125lbs

Unfortunately, I was only able to do one set. Harlan and Leya suggested I not continue with the back squats and just use the foam roller until I was ready to do the metcon.

I modified the deadlift from 185lbs and 24" box jumps to double-unders:
15-12-9 reps of:

• Deadlifts - 125lbs
• Double-unders x2
• Ring Dips

11:26

I did all the deadlifts unbroken. Double-unders probably weren't the best idea for my injury. I was part way through the first set and I would start to feel the pain. Ring dips felt really good. Leya and I got a good two minute rest because of a power outage. That was interesting. By the time Harlan, Leya and I found our phones for light, the power came back and luckily the timer paused and not reset itself. I was able to get a new max of 5 ring dips in my last 9 reps. The rest during the outage may have helped.

The new challenge for March is a push-up challenge. We are to do one push-up on day one, today, and add a push-up for each day. So, by the end of the month we should be doing 31 consecutive push-ups. Men are double, 62 consecutive. Harlan said I should do double. So I did. I am making sure I always do chest to floor with this challenge.

Because of my injury, I am now limited to what I can do. I was actually looking forward to the WOD tomorrow because it was one of the first workouts I did when I first started CrossFit except I did 30 reps instead of the required 50. There's always next time. Instead, I'm either taking another rest day or will do a metcon that doesn't require stress on my quad.

Clean & Jerk and "OPT Chipper"

Clean & Jerk 85% x 1, 90% x 1, 95% x 1

90-95-100

The last lift felt really great. Front squat felt a little heavy but doable. The jerk felt awesome. Didn't feel any struggle at all. I see a potential C&J PR on Monday.

"OPT Chipper"

• 30 Wall Ball - 14lbs
• 80 Double-Unders
• 20 Bell Swings - 45lbs
• 30 Toes to Bar
• 50 Walking Lunges
• 50 Pull-ups
• 20 Burpees

24:10

Didn't take the star on this one. I went with a lighter weight for the bell swings. I attempted 55lbs and that was not happening this time. Wall ball felt great. I'm usually only able to do three or four in a row and lose the rhythm. I finally found the rhythm. Now I just need my strength and endurance to be with me. Double-unders weren't as bad as this time since I got to use the magic rope. I was able to string together five or six DU at times. I was still slow but I got them. Must be the rope.

Toes to bar need work. In the middle of the set, Shae tried to give me some advice but I couldn't comprehend what he was saying at the time. I need to try and get my pull-ups back. I was only ever able to do eleven in a row once and have not been able to repeat that since. I continually lose my grip, even with chalk, after six. Butterfly kipping pull-ups are another option but again because I haven't done them in a while, I lost those too. Lots and lots to work on.

I work this weekend so no CrossFit for me. My quad hasn't been the same since we did our sprints last Saturday. I may have strained it a little. So no kind of exercise this weekend. I want my body to be well rested for the Olympic Total on Monday.

Back Squats and Deadlifts

My hands were pretty torn up from "Groundhog Fran" yesterday and I didn't want to miss any strength work. So I taped up my hands and was ready to go.

• Back Squats 3-3-3 @ 88-91%
  135-138-141
• Back Squats 1-1-1 @ 92-94%
  143-145-147
• Deadlift x 5
  185-205(2)

The WOD also included pull-ups but I thought it was a good idea to give my hands a break.

After the Paleo weight loss, I thought I was also going to lose a little strength as well. As I was doing the back squats, I felt strong. I wanted to try 150 for my last single but Robin suggested I stay with what's planned. I think Paleo may be the way to go. I may not be strict but I'm going to try my best. I would like my occasional latte.