CrossFit: December 9, 2013

Warm-Up: 300m row, 10 pointers each leg, 10 supermans, 100m crawlers (25#)

Skill: pull-up progression – basically it was spending some time working on developing kipping pull-ups. This meant I used a band but did get some which is tremendous progress with my shoulder and the fact that I’ve never done a pull-up (really) in my life.

WOD: 5 RFT of 7 manmakers (10#), 15 pull-ups – 18 min time cap

At the time cap I had finished 4 rounds which I’m pleased with. My shoulder is a little sore 7 hours later but that’s to be expected. I was pretty winded during the WOD too but I think that’s from the sinus gunk I had last week and this weekend.


CrossFit: October 28, 2013

Datgumit. I dislocated my ribs (again) during warm-up. Didn’t even make it to the good stuff. Felt my shoulder go while doing some slam balls. The rest of crossfit was spent stretching, trying not to cry, and rowing. It was a good exercise in proper rowing form and I even managed to shave 25 seconds off my 500m split time over the course of 11 minutes at the rower but it was not how I wanted to spend my morning.

Everyone else worked on clean and jerks, push press, ring dips, and kettle bell swings. Maybe next week.

I can’t turn my head to the left or reach down to pick something up off the floor without excruciating pain in my neck and left shoulder. I should be making an appointment with my chiropractor but I’m waiting for jury duty. Nothing like sitting in a chair in a crowded room in pain.

But this is for a purpose.

It has to be.

God uses everything to His benefit. Including suffering. Jesus promises us a better life – not one with pain and suffering for He suffered the ultimate load so that I (we) do not have to as believers – but He does not promise us this life on earth at this very instant. He promises us this when we join the heavenly chorus. I have to remember this during the burning sensation I feel every time I absent-mindedly flick my head to move my hair out of my face and lose feeling in my left hand.

CrossFit: September 11, 2013

Warm-Up: 400m run, 100 single unders, 9 speller rolls, 10 superman’s

Skill: Clean Warm-Up followed by every 30sec for 5 minutes one powerclean and two front squats (55#)

WOD: 5 rounds of 9 over the bar burpees and 11 thrusters

I ended up doing 9 bicep curls (10# each hand) and 11 thrusters with the bar because my shoulder was not having it and my legs were shot. See Tuesday night I was an idiot. I decided to run over to my friend’s house, run with her, and then run home, sounds pretty harmless, right? But I didn’t eat anything all afternoon and it was 99 degrees outside. So when I finished my 7.5 miles (since I got lost on the way to her house), I was dehydrated and cramping in my legs. It took my body a long time to cool down, even with a cold shower at 10pm, which meant I didn’t get to sleep until 2 hours past my bedtime, and then didn’t sleep soundly. Yesterday morning I got to the box early to be able to foam roll to even start doing the warm-up. My body was not cooperating during the WOD (understandable) but I was still frusterated. Thankfully my coach stopped me from over doing it, which is my typical gym problem.

Thankfully I got 8 hours of sleep last night and am taking all of today off from working out to try and give my body a breather. I hate having to take breathers but I need to start listening to myself. I can walk today (still not in high-heels due to my calves disowning me) and my shoulder is doing ok (as long as I’m not lifting anything). Another good night’s rest and I should be ok for the box tomorrow…

CrossFit: September 9

I think I skipped a day (and this day is a day late but not a dollar short)…o well…

Warm-Up: 5 burpees, 9 speller rolls, 100 single unders, 10 supermans on the bar

Skill: Back Squat 5x5x5x3x3 (85-85-95-105-115)

WOD: I did a modified WOD because my shoulder was hurting from Sunday Funday so I had 3 RFT of 150 single unders, 20 med ball pike transfers (8#), 15 goblet squats (25#) – 12:05 and I am soooore this morning. So much joy from this workout in fact that I iced my shoulder last night and went to bed early…hoping for a well-rested and non-painful shoulder tomorrow…

CrossFit: August 16, 2013

Warm-Up: Burpee Dodgeball!

Skill: 5 x 5 hang squat clean (65#)

WOD: 5 RFT of 5 burpee push-ups, 30 jumping jacks, 15 kettleball swings (20kg) – 14:08


My shoulder hurts. I dislocated a rib (again) and mis-aligned 4 vertebrae in my neck on Monday, spent Tuesday afternoon at the chiropractor’s office, Wednesday & Thursday were travelling for work, so this morning was painful. Lots of it was “good” pain – the kind that feels like stretching out muscles that have settled too much this week. The real WOD was manmakers, double unders, and kettlebell swings. I guess I’m just frusterated and sick of waiting for my body to understand that I’m not going to stop doing crossfit so it might as well start responding positively to it…

Ah! Here we are again – it’s been a week since I last posted and so much has happened.

I’ll start with my disastrous week at CrossFit. I went on Monday morning at we did overhead squats and burpees. I actually love both of those things even though I am exhausted when I’m done with them every time. My back is not stretchy enough to facilitate  the lowest overhead squats you’ve ever seen (or anything close to them) but I feel accomplished with making marked improvements every time. My back was so sore Monday afternoon that I actually left work early to come home and lay down.

Gospel Community is Monday nights and I spent mine in all sorts of contorted positions trying to pay attention to the other ladies in the group. I even offered up my hurting back onto the prayer list. I am quite picky as to which moments in my life make their way onto the prayer list since I know I will be expected to talk about them weekly for the next six months or so. My mother is also a very private person and has taught me to keep up appearances of togetherness to others, especially church-going others. However, I couldn’t sit down comfortably so I figured multiple prayers were far better than just my own.

I awoke Tuesday morning to no pain in my back and was thanking God all day. Work was pretty slow but I’m between big projects right now and the little ones I am working on are taking less and less time and focus. Tuesday night is also game night. We played fishbowl which is always fun. Everyone writes three phrases, things, people, places, etc on three pieces of paper and puts them in the bowl. The first round is catch phrase, the second is charades  the third is only one word and the fourth is sounds. Your team is trying to guess as many of the words as possible in each round. The team with the most points at the end of the fourth round is the winner.

I am always fascinated by the choices people make to put on their cards and my the associations the mind makes with those words for you to remember the correct guesses. It’s been refreshing to be making friends from our church after nine months of not knowing anybody except the people we walked in with. It’s also fun to be around a group of people that do not feel the need to go to the bar every night for a good time. My Kiewit days still hold some scars of that…

Wednesday morning I decided to go back to CrossFit. I was feeling really good and want to be back into working out on a regular basis. (I also need to start running again since my next half marathon is less than a month away…). The WOD was power snatches and double unders – two activities I’m working on getting better. The third double under I was trying to complete after time had started generates a shearing pain in my left shoulder that radiated down my arm to my fingers and proceeded to leave my left arm numb. I dropped the jump rope and held my arm for the duration of the WOD. I was committed to not crying at the box and that was all I could manage to do.

I ended up at my roomie’s chiropractor in Lee’s Summit. Dr. Joe is amazing!! I found out that I have a 10 degree curvature in my back (T1-T5) and that my neck is too straight which has been applying pressure to the muscles in my shoulders for my entire life. These things, combined with how I sleep, has caused my vertebrae to twist which allows my ribs to dislocate/un-align. Wednesday morning, I dislocated on rib and managed to pinch a nerve in my shoulder when it slide out of place which is what caused all the pain. So good news/bad news – the pinched nerve and sliding ribs are fixable, the curved back and straight neck are manageable but not curable.

I started my treatments of decompression therapy, e-stems and adjustments last week. My shoulder is still sore but not painful (thank God!!). I will continue to go to the chiropractor three times a week for the next month or two and then we’ll see…

Wednesday afternoon, Thursday and Friday I basically spent on my couch with a bag of ice under my shoulder. It means I should be working right now to make up some hours but I’m probably going to just take PTO.

Friday night people from church went out dancing to celebrate Paula’s birthday. I went but wore an arm splint so no one would grab my left arm and pull (that’s still very painful) and I didn’t jump or dance that much. I was a little afraid to mess up the work the doctor had already done. Plus I was pretty tired, as that was the most time I had been vertical in three days!

Yesterday I had my membership interview at Redeemer so I am officially a member of the church now!! YAY!! I’ll make another post about it but it went very well. It’s emotionally draining to talk about your problems and relationship with Christ for two hours but it was very beneficial and I’ve been thinking quite a bit about it since.

I followed that up by helping with the Special Olympics Swim Meet for several hours before succumbing to the comforts of my couch to watch it snow all evening. That’s right – I said snow! It’s the end of March and we just got 6-10 inches on the ground last night.

Snow March 2013