almost back to 100%

today was another exciting day for me. it was the first day, i've been able to do pain free pull ups in a long long time. the time off was so good for me. Was able to do them all completely pain free in good dead hang form. Now, the only things i still can't do are passthrus, heavy tgus, and right arm presses. I may have also set my a new gym record for taking the longest to finish a WOD ever. I dont know if its supposed to be this way, but i reach complete muscle failure on let circuits. These grinds kill me with lactic acid burn more than anything. i could barely pedal my bike to work for the first mile after leaving the gym. it was probably good though to keep my legs moving.

workout:(thanks John for remembering the workout. I've been lost without Nadine here to copy from) :)
Run 2 laps
leg circuit
25 2 hand swing (24 kg)
25 deadhang pullups
50 russian twists (35#)
leg circuit25 2-hand swings (24 kg)
25 mtn climbers
50 sit-ups
leg circuit
25 2 hand swings (24 kg)
25 mtn climbers
50 pushups
Row 1000 meters
40 minutes to finish it.

Diet:
8am: Muscle Milk
9am: egg burrito and cherry juice
12pm: muscle Milk

2nd day back

its my second day back after having a cold. My chucks ripped on me today. :( Never thouhgt i'd care about a pair of chuck taylors but i kinda grew fond of this pair. the liner ripped and is bugging the hell out of my heel. its ok. thats definitely my biggest problem in my life right now so that aint so bad. workout was good. i was partnered with Jonas which is always a treat. worked out with a great group today. My shoulder is still not able to lift much and i still cant do pullups. Maybe thats another reason my squats are improving. i'm too injured to do anything else. :) I could only swing 24k for heavy kb swing. 40k used to be challening but very doable. Today, i couldnt imagine even lifting it off the ground.

workout.
skill:
kb snatch(very light for me because of shoulders)
Play fetch with yourself and a med ball.
kb swing 24k/24k

wod. partner 30/30 x 6 rounds with 90 rest between each of the stations
sprints outside
jumping pullups
wall balls with 20#ball
rope snaps

Diet:
8am: 46g whey powder with water
12pm: 1 fish burrito(disgusting)
5pm: Muslce Milk
7:21pm: Muscle Milk

almost all better

today i was back in the gym and of course, they had to do the hardest workout ever. Its the workout that brings everyone closest to puking. last time we did this workout my ego got the best of me and i went way too hard. i wanted to die when it was over. i was lying in the driveway afterwards. People thought it was because i was trying to cool off and catch my breath. i was actually hoping for a truck to run over me to put me out of my misery. Today, even if my ego wanted to, my lungs wouldn't allow me to go too nutty. i felt like i was only getting half breaths so i tried to push it but not cough up a lung and die. we did front squats before the wod so my legs were already pretty taxed too. i was very pleased with my squats today. i can tell that my core is getting stronger from all of our core work. nice to see how it transfers into stronger squats. today i did 4 reps of what was only weeks ago my one rep max. i think 3 things contributed to this. 1 is that i'm working out less. 2 is that my core is getting stronger. 3 is that i've changed my stance a little and try to focus on driving with the hips more than quads.

Workout
5x5 front squats
135/135/155/185/245(x4)
Wod:
Row/Slam/Run
2:12/2:27/2:18?

Diet:
8am: 46g Whey Protein powder with water.
12pm: Muscle Milk
5:30pm: Muscle Milk

had a great barbell workout today

since i'm getting over a cold i didnt think my lungs could handle a met con today. instead, i ended up doing a barbell workout on my own. I recently changed my stance and its made all the difference in the world. My hips feel really good and I'm pretty pain free. I brought my old climbing chalk bag into the regular gym. i dont think they like that but oh well. Hannah lands in a coupld hours from Florida. i'm so excited to have her home. it was only a week but it felt like she was gone for a month.

workout
Back squats
5x135
5x225
5x245
3x265
3x275
1x285

Stiff Leg Deadlifts
5x135
5x185
5x225
5x275

Dumbell Partial rep Bench Press
45lbs x 20

Diet:
9am; 2 eggs, 1 corn tortilla, 4 oz vegetarian chilli
Noon: one slice veg pizza
4pm: 30g whey protein powder
5pm 3 eggs, 2 corn tortillas 4oz vegetarian chilli

still under the weather

went to class wednesday night and it may have been a bad idea. stayed home sick yesterday. I feel like crap today too. Probably going to get in some heavy back squats tomorrow. i've been working on just feeling comfortable under the bar. I notice that my deadlift improves more from doing back squats than it does from doing deadlifts. I'd go to rf tomorrow but i dont think my lungs can handle a wod yet. Coughing a bit too much for that still. Still trying to figure out my ideal training schedule. I think it may end up being monday through thursday at RF. Back squats and bench press on Fridays, saturday and sunday off. I may also chose do do one of my 4 rf workouts at light weight to treat it more of a cardio workout than a strength workout. While i was home yesterday, i spent a ton of time on the foam roller and with my band watching old knight rider episodes on hulu.com. I'm at work today and nobody wants to get near me since i sound so sick. i actually feel better than i look. Hannah is coming home from florida tomorrow. i'm SO excited to see her. I feel so old having a daughter who is old enough to email. I feel like i was just changing diapers and getting spit up on yesterday. Time flies by so fast. I'm trying to stop and be more present in each moment since it can fly by so fast. I'm also trying to not work so much when i'm at home. i know i say both of these things often but i really want to remember to actually follow through with them.
Diet: 8am 1 orange
9am: lean body shake

think i'm catching a cold

so i was excited to get back into the gym and now i have a cold. :( bummer. Last night's workout had mixed emotions. I did front squats instead of thrusters and i was able to comfortably do 5 reps at 225. Not long ago, that was my max. i used to make sure my knees and feet were facing forward and never tracked forward at all. Now, i allow myself to stand with my toes facing out and track over my toes. That made all the difference in the world. I was really excited about how good the squats felt. I also have been spending a lot of my own time just getting under heavy barbells. not necessarily lifting them but just trying to get comfortable under or around them. last nights wod kicked my butt and i only got 4 rounds. it brought me down quickly from the high of the front squats. Today felt a little better but i still feel a bit compromised. Not hurt or anything. Just not quite 100%.I was telling Todd last night that my biggest fear is having an injury end all this for me. I think as long as i work on form and continue to strengthen my core, i should be ok and able to do this for a long time.

workout(courtesy of Nadine's blog. thanks Nadine)
Warm up:

Band walk
Squat band walk
Monster walk
Lunge
Bear crawl
Frog hop
Inchworm

Skills:

3 rounds:

5 snatch (20#)
5 1-leg kb deadlift (16k)
5 1-arm kb overhead squat (20 kb)

WOD:

Partnered with Jonas: 15 sec. on/15 sec. off while partner goes, then switch to second exercise and repeat. 6 rounds of every exercise; 90 sec. rest between stations.

jingle jangle/mountain climbers
rope snaps/kb swing
power wheel crawl/power wheel leg curls
ring rows (straight legs for first three rounds, then table top)/push ups

Diet:
8am Muscle Milk
Noon: Lean Body Shake

coming back today

i took a week off to spend time with Hannah and to let my injuries heal. It was a great week. Ate lots of food, saw some movies, relaxed. Got another massage and my shoulder is feeling a lot better. I went back to the massage therapist and she was able to get my shoulder back into position. It was the most painful experience ever and i still cannot wait to go back to her. I feel really good today. I'm looking forward to getting back into the gym.

Diet:
8am Lean Body Shake
12:30am Lean Body Shake