Tagged: pain


Well this sucks. I was having a great WOD and I hurt my anle.

We started out with deadlifts 10-8-6-8-10, going progressively heavier up to 6 and lightening the load, but still keeping it heavier then the first similar set.. so my second set of 8 was heavier than the first one. I started at 135lbs, went up to 235lbs and down again. I was good – it’s hot and humid out so I like it. I pushed myself, but didn’t go overboard and then be gassed for the WOD.

The WOD was quick and good. 4 rounds for time – 2 rope climbs (13-15ft) and 4 squat cleans 185lbs. With the deadlift done previously, the squat cleans could be a nasty thing. As my max clean is around 170lbs, there was no way in hell I could Rx the damn thing. I scaled it to 135lbs. I gave it a try, but I felt a sharp twinge on the side of my deltoid. I’m told by my physio I should roll my bicep. I’ll heed her advice, but that also means I have to scale down some more. I went down to 95lbs. It worked out well. I’m sure I could’ve pushed it,but risk busting the shoulder? No.

When the time started I went up and down that rope like the devil was after me – 7s! By the 19th second, I was at my bar for the lifts. I felt good, things were going great and in my last rope descent in the 3rd round, I went down way too fast and landed on one of my ankle. It hurt – no snap -but pain. I wasn’t sure if I had sprained it or not. My coach got me some ice just in case. After some times, the pain was mostly gone. It felt more like when you miss a step going down the sidewalk and roll on your ankle… that’s how it felt. So I went back to the WOD. I figured I’d do a squat clean, see how that went, and move on. At the first sign of pain, I’d quit. I managed to finish the WOD in 5:59, having “lost” about 1:30 to check if my ankle was ok.

At the moment, the bony part on the outside is slightly swollen and there’s a dull ache, but I can walk and put my weight on it. I’ll know tomorrow for sure how things are. My coach also checked up on me to make sure I was ok. 🙂

It’s one of those thing that differentiate crossfit from many sports or physical activities – the caring.

I just hope the ankle will be healed by June 16- for the Spartan Race.



Friday is upon us again, with it’s choices… choose wisely, or stupidly – sometimes it’s the same.

I decided to do Wednesday’s WOD: 3 rounds for time – 50 double unders, 40 situps, 30 wall balls, 20 pullups, 10 HSPU.

I went with this one for 1 simple reason…ok, two. 1- I hate double unders and wall balls and suck at them. 2- My HSPU are not Rx one, but only done 1/2 to 3/1 of the way. SO that’s why I had to do this WOD… it’s the only real way to improve myself. It’s way too easy to cherry pick.

It was a nasty thing, I hated most of it and I was dead at the end. It took me 31:48 to finish all three rounds. But there was a silver lining. I did all my HSPU Rx, kipping all the way for each one. They’re not perfect, some were quite horrible, but I got up. 🙂  Pretty please with that – and now I have no excuse to scale it.


1 scoop (10g) Beyond Yourself AMRAP (BCAA) with 12oz water – during training, 1 scoop (30g) Beyond Yourself Whey ISO in 500ml water – after training


Today was not a good day training. I wasn’t off my game, but I wasn’t in it either.

We started off with leg mobility exercise – something we ALL need. Stiffness and age; heh.

Then came the WOD. It’s one of those that you just look at it and you go “ya, that one’s gonna suck”. And it did.

5 rounds for time, 25 min cap: 25 push press 75lbs, 25 wall ball shots 20lbs and 25 box jumps 24po.

My shoulders were shot by round 2, my mind was screaming by round 3. I did push on, though. I finished my 25th boxjump at the 25min mark, completing 4 rounds Rx. My legs hurt, my shoulders were smoked (started too fast with the shoulder press in round 1), but I’m still happy I hung in there ’til the end.

Tomorrow, I might think differently…;)

I also managed to do 5 butterfly pullups in a row. I finally broke past the 3 mark. 🙂

Also, a shout out to my friend Nicola Simpson (who most likely does not read my blog), who is flying today for Denmark to participate in the Europe Regionals. She’s an awesome athlete, and I wish her all the best, and to kick arse. 🙂


1 scoop (10g) Beyond Yourself AMRAP (BCAA) with 12oz water – during training, 1 scoop (30g) Beyond Yourself Whey ISO in 500ml water – after training

Reality Check

Easter’s come and gone, like chocolate for many, and now we get back to reality.

In my case, it means continuing with the training. Haven’t stopped, gotta keep going.

Today is a cold and windy day here… and I mean windy! Since it’s Spring and the roads are decently dry, running is slowly coming back as our main warm up exercise. I seem to have kept my rhythm, so there is that. The skill of the day was L-Sit, 4 times max hold. L-Sits are simple: you sit on the floor, legs straight in front of you. You put your hands next to your hips, push up and lift both butt and legs off the floor. Simple, yes? Try it. Go on, try, the rest of the post can wait. Only butt or legs lift, right? Exactly my problem. So I scale, I do the same, but hanging from rings instead. My Ls are not pretty, they almost look like l instead, but I’m working on them.

And now, the WOD. 3 rounds for time: Hang Power Clean 135lbs, 15 burpees. After doing 13.4, I thought to myself “Hey, this is not going to be so bad”. WRONG! The reality is that my shoulders are still smoked and starting from the hang power clean doesn’t give me as much power and leverage as a full clean. Took me 12:15Rx, but I hurt all the friggin’ way. I was actually looking forward to burpees. Yeah, that much.


1 scoop (10g) Beyond Yourself AMRAP (BCAA) with 12oz water – during training, 1 scoop (30g) Beyond Yourself Whey ISO in 500ml water – after training


It’s Monday, and we’re back at the box, training and waiting for the next round.

Today, for skills, we had shoulder presses 8-8-8, push press 6-6-6 and push jerks 4-4-4. I was not going too heavy, nor trying to PR, but I wanted to reach at least 95lbs as I’m sure we’ll get Fran thrown at us soon. Being able to press 95lbs strict means I should be better when I’m allowed to push it. I also wanted to go heavier for the push jerks – reach 135lbs, where I failed at snatches in 13.1. Didn’t quite work out that way. I’m still paying for yesterday’s WOD, so I finished with 95lbs, 105lbs and 115lbs respectively. Still happy – I pushed endurance further and worked up a good sweat.

The WOD was less painful than feared… For time, 20min cap: 75 squats, 50 pullups, 30 ring dips, 50 squats, 35 pullups, 25 ring dips, 25 squats, 20 pullups, 20 ring dips. Squats were surprisingly not too bad after the wallballs. The pullups, on the other hand.. or hands.. I did pretty well throughout, kipping mostly in sets on 15-10-5 as fatigue set in. Point of pride as well, my hands didn’t rip… until the next to last pullups! Ow. Guess you got to pay the piper at some point, regardless. Now I must get the hand healed before I do 13.4 – I still think we’ll be doing a Fran ladder. Rings dips went pretty well, I don’t mind them. I finished in 15:38 Rx.


1 scoop (10g) Beyond Yourself AMRAP (BCAA) with 12oz water – during training, 1 scoop (30g) Beyond Yourself Whey ISO in 500ml water – after training

F*** wallballs

I had started this blog saying I’d write the good, the bad and the ugly. Well, today was WOD 13.3, and the ugly.

Fuck Wallballs. The WOD went so bad that I actually left the gym straight for outside after timing out, not even caring about my score. At the moment, I still don’t know my score.

It went bad, it sucked like you wouldn’t believe. I’m angry and frustrated at myself, the universe and my performance. I can do better, I have done better. I’m not sure if I want to yell, hit something or cry. I’m in a dark place in my head right now, one that I hate visiting, and it’s not fun.

Today, the WOD got to me – fuck you, WOD.

Oh, and today is also my 100th post. Thanks to all who’ve read about the road I travel to the Spartan Race.


1 scoop (10g) Beyond Yourself AMRAP (BCAA) with 12oz water – during training, 1 scoop (30g) Beyond Yourself Whey ISO in 500ml water – after training


Can your cardio actually get worse? I mean while training, not after a long break from exercise. More on this further down.

Back to the box today after winning my annual fight with the taxman over the weekend (I owe him nothing!), and training from my parents’ place, with bodeefit. After the stupidity of 13.1, we started with strength training. On the menu for the skill part today: a trio of squats. First course was back squats 8-8-8. I ended up lifting 195lbs for 2 reps at the end, then went back to 165, as it was simply to hard to complete the set safely – I could feel pain in a quad at that point – NOT going to pull a muscle or blow my good knee on a squat, or at all for that matter. Considering my max 1 rep is around 255, I’m happy.

Next came front squats 6-6-6. My wrist is still not fully healed from my last experience with the front squat, so I took it easier at 85lbs. Enough to get a workout and a stretch in the arms/wrists, while keeping the tendons safe. With finished our trio with a favorite of mine, the OH Squat 4-4-4. I kept a decent weight, 65lbs. My shoulders are slooowly getting the needed flexibility and strength. 🙂

Now on to the main course, WOD 11.2, to keep with the Open spirit. WOD 11.2 is 15min AMRAP: 9 deadlift 155lbs, 12 hand release pushups and 15 boxjumps. I did 5 rounds and 8 HRPU Rx. Honestly, it’s not a WOD I’m proud of; it didn’t go bad, but didn’t go well either – I was expecting more out of me for this, to be honest – at least 6 or 7 rounds. After the second round, my cardio simply gave out. Just like that, box jumps became twice as hard and deadlifts seemed much heavier than they usually are at that weight. Hence my question at the beginning: Can your cardio get worse? I see no cause for it to suck that much today. Ah well, it is what it is, and I’ll get over this, too.


1 scoop (10g) Beyond Yourself AMRAP (BCAA) with 12oz water – during training, 1 scoop (30g) Beyond Yourself Whey ISO in 500ml water – after training