Back on the horse...

After several weeks off due to injury and time issues, I finally got going again. 






For time:

25 pullups
50 pushups
100 squats

13:27

and now, I'm spent.  A workout that I would've killed two months ago just totally kicked my ass.  Nowhere to go but up.  Look out, bitches.  I'm comin'. 

Hill repeats

Hill repeats, 5x with 2:1 recoveries

1 mile warmup
5x hill repeats at:
0:45, 0:46, 0:51, 0:55, 0:56
1 mile out

Eva

5 rounds for time of:
800M run
70# dumbbell swing, 30 reps
30 pullups

Scaled to 3 rounds, 34:23.

Finished up with some shoulder rehab work - rotator cuff stuff and some very light presses.

Fran

WOD:
"Fran"
21-15-9 reps of
95# Thruster
Pullups

My PR on this one was 8:35. Last time, I managed a horrible 13 minutes. I was hung over and tired, and it showed. This time, however, I pulled it off in 8:06! wOOt!

Finished up with a bunch of ab work:

15 GHD situps w/15 pound dumbell
15 ab-mat crunches
15 knees-to-elbows
15 hanging leg raises
15 swiss-ball situps
15 incline situps w/25 pound plate

Went to the doc yesterday, and he poked and prodded at my toe, and decided it was either a case of overuse arthritis or possibly gout. In either case, the treament is the same, and he set me up with Advil's buddy Indomethacin. Imagine if Advil had a big brother that spent all his time in the gym lifting heavy things and shootin' roids - that'd be Indomethacin. Yesterday, I was barely able to drive home - I was doing all sorts of creative driving with the parking brake, left footing the gas, etc. and I had to nearly crawl up the front steps.

Today, I got outta bed, was able to put shoes on with no pain, and was sorta able to walk. Better living through chemistry!

Stupid hurts.

Took a walk through the Met and around Central Park on Saturday, for a total of maybe 6 miles. Stupidly, I wore flip-flops rather than some more sensible footware. Yesterday, I couldn't walk without significant pain... Today, I could barely get outta bed. Some kind of tendonitis or joint capsule problem with the big toe.

ow ow ow

Stupid hurts!

Today's workout

Quick warmup:
- 15 pullups
- 15 dips
- 15 roman chair situps
- 15 back extensions on GHD
- 15 walking lunges

5k run at 23:21 - 9 seconds off my personal best. I'm hoping to knock this one down this summer.

Barbell shoulder press - 5 rounds of triples

115 lb
135 lb
135 lb
135 lb
140 lb

The back is on the mend, woohoo!

Today's workout

Warmup 2x15

Everything on Crossfit today I've either already done, requires back work, or requires significant cardio, which my snot filled head would make very difficult, so I came up with my own thing:

10-9-8-7-6-5-4-3-2-1 reps of the triplet
Pullups, pushups, squats

9:02

Followed up with L-pullups, handstand practice (I will learn to do a freestanding handstand pushup) and some incline bench work just for the hell of it.

The back felt pretty good, actually. I didn't stress it much, so there's no telling how it'll hold up under load, but it wasn't screaming like it was on Tuesday.

Now if I could just kick this sinus crap...

Deadlift woes

So on Tuesday, I was deadlifting, seven rounds of singles. I did a few warmup reps at 315, and then started in with the work set. The first few rounds, I pulled 385. I moved up to 395, within 10 pounds of my PR. It went, and actually went pretty well, so I figured, "Ooooh! Let's see if we can hit that PR again!"

I loaded on the extra 10 pounds. I gripped the bar, and gave a mighty pull. The bar came off the ground, then an inch, then two, then three... and that was it. I couldn't pull it. I set the bar down.

Bummed, I pulled off the two dinky little 5 pound plates. I then regripped, and pulled again, and the weight started to rise.

This time, however, something happened - I felt something shift in my back, and suddenly my back hurt like hell. I stopped immediately, and put the weight down. I knew I was definitely done for the day, so I started pulling the plates off. As I was doing this, I figured out what I'd done.

After failure at 405, I pulled off a measly 10 pounds, didn't give myself any time to recover, and pulled, hard, again. Fatigue in my lower back caused me to round it, and then there was a large shear force on my spine. I suspect that what happened was a herniated disc. The "shift" I felt was the disc giving way.

As of today, I can move around OK, but I suspect it'll be a while before I deadlift any serious weight again. Thank god for Advil and ice!

Lessons learned:

1. When dealing with large loads, allow for recovery time between rounds, even if the previous round didn't go.

2. I need to work on my deadlift form - must maintain a straight lower back. It was an absolutely sickening feeling having my back do what it did.