Month: October 2015

Back pain and squats

Hellooooo from the land of the living…

Last week was horrible. Saturday started with some weird back twinges doing kettle bell headcutters that just continued until I could do no more (including goblet squats – something I’m relatively good at). So I shook it off and went home without doing the weight lighting part of the class. Monday was pretty brutal but I managed to make it through the workout somehow…

It started out with a 5:00 min row with easy pace. No big deal right? I’m starting to get really good at rowing. Then, it was wall squats, dead hangs, and band pull aparts to get those muscles going. For strength, we did back squats… I mainly stretched my lower back and then managed to get some good back squats in. The conditioning was a killer! It was another for time workout –

1000 Row

50 FSPP @ 45/33

30 Pull-Ups

The row was a killer as were the front squat push presses and the 30 pull-ups (Which were ring rows for me). But I finished!!! Booyah!

Wednesday sucked. I couldn’t finish because of back pain and ended up on the ground crying… so I took Thursday thru Sunday off and went to the chiro. Best decision ever.

Tonight was HIIT on the Air Assault bikes to warm up :10 sprint :50 easy pace – for 5 minutes… got me breathing heavy but I managed after getting my shoelace unstuck from the bike’s pedal. The usual warm up with squats and such. Our strength tonight was front squats. I can tell my legs are getting super strong. I could do 50lbs no problem in the leg area. However, my wrists just aren’t there yet for the way you need to have a front squat. And since I do have somewhat bad wrists from years of typing and spraining – I shouldn’t expect much. But I managed.

The conditioning was supposed to be 7 burpee broad jumps every minute on the minute – since I can’t really do burpees just yet – I did modified half burpees. It was using this pipe thingy that is like a pushup assister and I just didn’t do the push up part but made sure to jump after each one.

My legs are sore but I had no back pain. It felt amazing. I feel like the rest really did some good for me, both physically and mentally. I was able to get my head back in the game. I started a new job about a week and a half ago almost two weeks and so it’s been an adjustment working 8:30-5:3ish and then coming home and getting ready to go straight to a hardcore workout but I feel great and energized again.

Anyway, I’m off to very sore sleepy land. My legs are so sore from all the work tonight but I feel great. I’m really starting to see some progress. Hopefully, I’ll update a bit more often once I get used to my new schedule.

Court

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Just another Manic Monday…

… Wish it were Sunday…

H’okay… it is Monday again which means blog update!

Things I suck at: Overhead Squats… but I practiced and practice makes perfect so booyah. That was last Wednesday. I really wanted to hit the gym on Friday but Panda’s car took 6 hours at the mall to get an alignment and I had no spoons left to give to a workout at 5:30. (Look up spoon theory, if you don’t get what I mean). Nor could I actually make it to the gym on time due to lovely 5pm traffic downtown. Boo… So Saturday was also not a gym day because we were going out of town to get our hair cut, see family, and register for our wedding. I’m pretty sure spending 4 hours in Target zapping things with a registry scanner should count as a workout but I know K would tell me no… not a workout (and yell at me about what I ate that day so let’s just leave that topic… Hi K!).

Being exhausted after registering, I ended up falling down about half of Amanda’s mom’s stairs. Sock slipped and one legged went down, one arm went to catch myself, and the other leg (the right leg with the bad knee and bad ankle) stayed behind. Ouch! So I was pretty sore yesterday and the knee was hurting me today but I managed to get my ass to the gym at 7:30 even though K abandoned me  (jk – she had stuff to do tonight) and went to the 5:30 class.

Tonight I learned the hang snatch (really needs a new name but we’ll go with it), one of the more complicated Olympic lifts, or so I was told by the coach. This was pretty difficult for me, definitely fell on my ass and knee a few times but managed to get myself doing it with the barbell and with 5lb weights on it. It’s definitely a process, all the links in the chain have to conditioned to do this, I need to build up muscle memory. The nice part is, apparently, some of this stuff comes a bit naturally to me – thanks Dad! My dad likes to lift and was a weightlifter and gymnast in his day…

So I worked on that while everyone else built up to doing that and hang pulls. I did not do the pulls since today was just day 1 of learning hang snatches (again better name please?).

Conditioning tonight was brutal but short… 20-10-5 for time of deadlifts and push presses. If it is one thing (or rather 2 things) I can do at Crossfit/Weightlifting – it’s deadlifts and push presses. These are pretty simple moves and they use my legs along with my arms. My legs are my powerhouses from years of biking and swimming. Plus they carry me around. So for those not in the crossfit/strength and conditioning world – that meant doing 20 deadlifts, 20 push presses, 10 deadlifts, 10 push presses, 5 deadlifts, and 5 push presses all in a row for the fastest time. I did 30lbs and finished in 4 min and 4 sec. I definitely needed time to breathe but this nerd did not need her inhaler tonight! Woot!

I definitely need to work on my cardio capacity but I can already feel such a difference. I am getting through conditioning without having to my inhaler. I am not finishing last or if I am finishing last… I am finishing. I even voluntarily warmed up on the Air Assault bike tonight for 2 minutes to warm up my knee since it has been achy.

Anyway, my schedule for this week is tour of San Quentin tomorrow and a trip to the beach after, Wednesday back to the gym, Thursday I start my new job (yayyy!!) and back to the gym Saturday morning for 3 full days at the gym. I should start doing cardio in between and that will probably start next week. For now, my muscles are exhausted.

Amadeus says hi to everyone (he’s my fat cat who likes to look over what I write).

Time for bed! Sleep is important for those muscle gainzzzz!

Monday Fun-Day

Tonight’s Workout:

Warm-Up

3x:

10 Cals on AA

5x Wall Squats

10x Overhead DB Reverse Lunge

5x Inch Worms + 2 Push Ups

Strength:

Work up to a heavy Turkish Get-Up

Then:

Every minute on the minute for 10 minutes:

6-8 Strict Presses @ 95-115/55-75

Conditioning:

3 rounds for time:

10 Split Jumps

20 1-Arm Sit-Ups w KB (switch arms at 10)

10 Pull-Ups

Thoughts and Progress

So, since the last time I posted, I worked out last Wednesday and Friday. Friday was back squats and rounds for time. I managed to do back squats with chains. I definitely struggled to find my heels and almost fell over face first the first round of back squats.

Since last week, I also had something mess up in my thigh that linked into my knee. If you’ve read back to the past in my blog, I’ve had knee problems almost my entire life. I have cartilage damage and I’m still working up my strength around it because I’m also seriously knock-kneed which causes issues of its own. So lunges have really been a no for me right now including really reverse lunges. So instead of reverse lunges with weight tonight, I did reverse lunges without weight and just kept my arm up in the arm.

For split jumps, I did squats instead. Squats don’t hurt my knee nearly as badly and I’m actually getting pretty good at them so far. I think this is because the weight is evenly distributed. To be honest, I weigh around 230-240lbs or at least, I did at my last doctor’s visit (I don’t own a scale unless you count the wii fit board). So that’s a lot of weight on my joints and why I’m really doing this.

This was my first time ever doing Turkish Get Ups, but the coach said that for doing it for the first time, and for the way I’m protecting my right knee, I was doing it 10/10. The getting back down part is much easier especially since we were using a padded mat. I did manage to do this with a 5lb dumbbell for about 10-12 reps (5-6 each side) just going through the motions and trying to get my right knee to not be a scaredy cat.

Obviously, I’m not ready to do pull ups yet – not even the kipping ones (I think that’s what it’s called – crossfit/strength and conditioning newbie here). So instead, the Coach had me to ring rows. I definitely think I can start taking this to the next notch by ways of my angle but since tonight was for time, I wasn’t going to mess with how it was. For the timing, I managed to NOT FINISH LAST!!! So, on Friday – I decided to go work out with K and we did this set of like 6 different exercises 4x for time – K took like 10 minutes – I took like 19 minutes. Also – it was like 100 sit-ups total so I feel pretty good about that.

Strict presses were pretty good. We were working at doing volume. 10 minutes with every minute on the minute doing 6-8 strict presses (no push presses unless your arms absolutely failed). I started out with a 15lb bar with 20 lbs on it but ended up having to go down to 10lbs on it to get the actual 6-8 reps in within the minute without going into push presses. Either way, I frikkin’ did it.

I can already feel this huge change in my stamina and endurance and strength. Tonight for warmup, we had to either row or bike on the AA for 10 cals or 200m. I chose to row because I f’in hate that AA bike (I’m determined to like it eventually though). I managed to row 200m in less than 1 minute without getting ridiculously out of breath or my legs dying on me. That was my favorite accomplishment of the night. The fact that all the stuff I’m doing ends up coming somewhat naturally to me, shows me I really can be fit. I really can be an athlete. I will do it. And I won’t quiet until the dress fits.

Wedding side note: Venue is booked for August 13, 2016!!! Panda and Penguin 2016