Rest Day

My arms...my poor poor arms...*whimpers*...

I love balls

@ The Box

5 rounds for time

10 wall ball @ 5kg

20 Tornado ball slam

3:08

Shoulder rehab

dom--dom-dom-dom-dom-dom-dom---DOMS

Either a truck hit me in my sleep or the Tornado Ball Slam lives up to its name.

So.  Much.  Pain.

Have rolled and stretched throughout the day.  Baseball.  Golf ball.  Backbuddy.  Physio ball.  Panaflex plasters.  Phiten.  

Forearms, shoulders and lats feel demolished.

TORNADO BALL SLAM YEEEAH!!!

@ The Box

30mins rolling

WOD

Alternate Tabata

Ring pulls

Tornado ball slam @ 3kg

Total no. of reps: 298

Rest Day

1 hour 40 minutes rolling...I don't really consider that resting...

I want dessert...rarr.

Saturday Craziness

@ The Box

30mins rolling

Partner WOD

1, 2, 3....10 for time

Yvonne: OHS @ #55 / KBS @ 1 pood

Me: Battle chain pulls with 32kg KB

Between every round 230m run / 80m walk

30:36

Good to be back :)

@ The Box 

60mins rolling

WOD

10mins amrap

6 battle chains
6 pushups
12 wall balls @ 5kg

8 rounds

Then shoulder rehab

Fibreglass baby!

This is on for two weeks before we readjust the angle of the foot.  Not a great angle to see, but foot is pointed to almost 180'.

p_h_o_t_o_s 
road_to_recovery

All in a day's work

Clockwise from top: fish oil x 20, vit C x 2, Ibuprofen x 2, Augmentin x 2, Arcoxia x 1, Omeprazole x 1, vit D x 1, zinc x 1...

Sounds like a freakin' chipper.


p_h_o_t_o_s

The weekend

It's difficult to describe the last couple of days.  I seem to either be perfectly fine, or completely losing the plot.

On Friday evening I had a meltdown when everyone was out.  Dinner in front of me...by the second mouthful of veggies I was sobbing.  Real pained, angry sobs.  Complete breakdown.  Why am I admitting this?  Because I think the more open I am about all of this, the quicker I will be able to deal with it.

I think the meds I'm on are having some weird side effects.  My leg feels twitchy.  The first couple of days post-op, every time my leg twitched I imagined the stitches coming undone and my cast turning red as everything came undone.  I picture Frankenstein-style stitches running all the way up my calf...trying my first full WOD and my ankles snapping in half...  I need to see what they've done to my leg.

I get paranoid too.  I have the most amazing family, friends and boyfriend, but my mind gets all twisted and I start imagining my friends leaving me behind to rot, my boyfriend getting sick and tired of his one-legged girlfriend and leaving her....crazy crazy thoughts...  And it's not through a lack of trust but sheer paranoia...  My dreams are the stuff of Dali and Freud would have a field day on them...

Saturday morning a friend came to visit and told me about his recent Ironman in New Zealand which kept me amused for an hour or so.  He also told me to look up the Kubler-Ross grief cycle, which I have come across before but didn't realise it could be applied to the psychology of injury.  The day passed with CF Games 2009 downloads, a crap movie and some reading.  By evening I had cravings for chicken rice chicken which the amazing boyfriend who I shall refer to as P from now on turned up with, alongside my favourite ice cream..


Yesterday was good.  Lunch and the cinema with a girlfriend - daylight!  Sunshine!  People!  I was exhausted after all that and retreated to home, bed, elevation, Murakami.  Pretty much in that order.  P came with homemade soup, chicken (enough to feed me for the next two days!), veggies, and a bunch of DVDs.  And we demolished some cakes from Canele that a friend brought round.  Cheat day?  More like cheat weekend.


And then I woke up this morning and lay on my bed crying silently.  Why?  What's wrong with me?  Feel so frustrated with myself for not being able to control this.


Hence the sudden turn in direction for this blog.  Perhaps recording not just good days and WODs and how great I feel after being at the box, but taking note of how I sometimes feel like crap, might help me deal with things a little better.


Goal for today.  Back to Paleo.  Like, seriously.

http://changingminds.org/disciplines/change_management/kubler_ross/kubler_ross.htm

http://www.drugs.com/arcoxia.html 

Homework from Coach

To watch the CF Games 2009 women competitors on CF Journal links.

These women are amazing.  Watching them keeps me sane.

I freaking love these guys

p_h_o_t_o_s

It's just the beginning, to quote Coach K

Feeling groggy...thirsty beyond words....no appetite...

Good friends and family around not to mention one amazing guy make it all that bit easier.

No training for one week.  No work for two weeks.  Just how quickly am I going to lost the plot?  Watch this space...

Operation Get Back On Track

Operation at 6pm so no WOD.  :(

Rolling and myo fascia release massage on shoulders and hips.  Felt like a WOD anyway, er, thanks Lenny?

Fasting from noon = big breakfast.  :)

Post-op pain was horrible.  Opiates all the way man.

No time... :(

MRI scan results show complete rupture.

Operation tomorrow evening.

Spent the entire day at the hospital being shuffled in and out of rooms, being given ridiculous quotes and having blood drawn, ankles prodded and rebandaged...

Time to roll.

Night Crew Awesomeness

@ The Box

7 rounds for time

6 battle chains

6 clapping PUs (from kneeling)

20 seated wall balls

10:34

 

Then ate a whole chicken and half the fruit stall afterward.  Pretty much for time.

v_i_d_e_o_s

road_to_recovery 

The Foot [AVERT GAZE IF SQUEAMISH]

 

Temporary cast

 

Hmm, something's missing.....oh yes my Achilles' tendon.  -___-

p_h_o_t_o_s 
road_to_recovery

Rest Day

Rolled for 45mins.  Baseball and foam block just added to the collection!

p_h_o_t_o_s

Family Photo :)

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Partner WOD

@ The Box

Modified partner WOD with Pauline (Pauline as prescribed)


25mins amrap

Pauline 230m Farmer's Walk // Jen 6 seated wall ball @ 5kg
                                                     3 battle chain pulls
                                                     amrap


Jen      200m walk              //  Pauline 7 wall ball @ 5kg
                                                          7 SDHP @ 65kg
                                                          amrap


Total number of rounds: 15

Motivation from Coach :)

Made me cry a little.  In a good way.  :)

v_i_d_e_o_s

No escape from wall balls

@ The Box

30mins rolling

WOD

50, 40, 30, 20, 10

Seated wall ball @ 5kg

Back extensions

DNF - 50-20 then 6 wall balls.

Afterwards...

Practised dumbbell rows, knees to elbows on the rings, pistols with the rings, kettlebell/chain pulls and battle chains baby woohoooo!!!  Awesomeness.

Check out my new toy!

:D

p_h_o_t_o_s

No rest for the wicked

@ The Box

WOD

10 rounds for time

7 ring pulls

7 kneeling pushups

06:40

Then shoulder rehab (exercises #2-4, no high rep shoulder press)

Homework: roll roll roll.....minimum 1 hour...

No Excuses

Good, better, best.  Never let it rest.  Until your good is better and your better is best.


Amen to Tim Duncan.

p_h_o_t_o_s

They don't call it your Achilles' heel for nothing...

@ The Box

Warm up agility / co-ordination / speedwork (high knee skips, heel to butt run, backwards shuffle,cariocas etc)

70m sprints....and then.....

SNAP!

Mid-burpee, mid-air, left calf cramps/pops/snaps (felt like something hit me?), land over ankle - no crunch, just feels soft, jelly-like....

Then everyone else had fun with low pulls and reverse pulls...  Boo.  I wanted to play too.

Cast or operation?  6 weeks minimum recovery time.  One week to decide.


In the meantime.  Time to take the upper body on a journey..

5 is the magic number...

@ The Box

Back Squat

50# x 4 / 60# x 3 / 75# x 1

WOD (scaled)

10mins amrap

5 HSPU (kneeling)
7 KBS (12kg) [2 / 1.5 pood]
21 walking lunges

6 rounds + 5 HSPU + 1 KBS

Then

1 x prowler 230m @ 02:04
1 x sled 230m @ 1:57

back_squat

AKA ****ing slow.  Looked like a grandma in a supermarket doing the prowler.

DUs (practice @ FP)

Max reps

20 - 14 - 13 - 12

The 20 were goddamn ugly hahaha.

But I will get there.  :)

A Little Experiment

As suggested by H...to see and feel the effects of "pure rest" prior to a session at The Box.

1 hour of rolling (golf ball,tennis ball,physio ball and TPT Grid)

Mobility WOD (05.03.11)

Internal shoulder rotation

Pues,vamos a ver....

Double Unders - something to aim for

Right now...three singles, one double....one day....see above.  :)

v_i_d_e_o_s

Rest Day

Teaching K1 and K2 on a Sunday morning certainly doesn't feel like a rest day. Thank goodness for Mr Choy....

Run

12k

1h15mins (approx)

1st 12k in the Vibrams.  Calves are gonna like that.

Up to Seletar Base Camp via Jalan Kayu.  Running in 30 degrees heat and 84% humidity past people eating prata for breakfast sucks.

Cross-what?

First video I ever watched when I was told about CF.  Love it love it love it.

v_i_d_e_o_s

Friday Fun

Part One

Row 500m

2:00

Part Two

Partner WOD at FP with Hayati and KB Jenn

6 rounds of Tabata intervals (9:00):

• Box jump 18"

• KB OH swing 8kg

• HSPU (on knees)

Total no. of reps: 153

i_n_s_p_i_r_a_t_i_o_n

How....do....they....do.......that......?

v_i_d_e_o_s

The Next Day

Taught BP.

As much as I love being a GXI, this morning I really didn't.

Forearms.  Shoulders.  Lats.  'Nuff said.

Take 2

@ The Box

Shoulder Press

61 x 2 x 5

Box WOD

4 rounds 10mins max

10 x kneeling MUs (5 x MUs)

50 squats

10:00

Then

3 x prowlers (50m) @ 45lbs
3 x sleds (50m) @ 45lbs

(3 hours later taught back-to-back BP and BC - ha!)

Day One

1st day at The Box

Assisted Pull Ups

1 x blue band x 9 / 5 x red band x 3 / 3 x ECC x 3

Box WOD

3 rounds 15mins max

230m run
30 x wall ball 5kg
30 tuck jumps (DUs)

2 rounds + run + 30 x wall ball