Vermelha - 18 March 2009 06:56 PM

Likely, no one notices much when others don’t or can’t complete a workout—we explain it in passing terms; on vacation, sick, took a rest day—and trainers and fellow Crossfitters are understanding because they’ve been there, too.  I don’t mean to be arrogant; I didn’t think I’d never miss a WOD.  But I thought I’d at least be able to do so on my terms, deciding that it would probably not be a good idea to train on freshly needled knees or that I should take a day off to sleep more… in advance.  Finding out that my body had already decided for me, and that I would just injure myself more if I ignored it (even to do a really awesome-looking workout) was not a pleasant realization to come to, especially not when it’s one of the first times I’ve had to do so.  There’s been no amazing break, there’s no cast that I can point to; I can’t blame my day off on having sprained or broken or twisted or messed up something more than just knowing I’ve gone a bit far than I should have, and would probably break something if I trained hard today.  Or tomorrow.  And maybe the next day.

While I’ve been able to refrain from the expletive- and CAPITAL WORDS-laden post I probably would have written had I explained yesterday why I was resting rather than starting to run a half mile that morning (perhaps it would have been more entertaining…?), I’m still not pleased.  However, I am better able to see that maybe some of the point of Crossfit isn’t just the workouts, or the PR’s, or the good form… maybe it’s also learning your limits, learning how to (slowly) stretch them once your body can handle it, and learning what you can’t stretch and will just need to sit out so as not to hurt yourself.  It’s not a lesson I’m enjoying learning, but one I can admit I need to learn.  Especially if I’m ever gonna work my way up to being a Big Dawg.

~k

Welcome to the world of growing up, and/or older. Which is not an insult.
I have memories of realising that despite training harder, more seriously and more regularly than all of my powerlifting friends I was never going to be as strong as any of them. It sucked. It still sucks actually, so you’re free to be angry as far as I’m concerned.

You have my sympathy. Finding out your body has limitations desire and will cannot overcome is not enjoyable.

Murph

1 mile run
50 pull ups
100 push ups
150 squats
1 mile run

37 min

1rst murph

Leg cramped around half way thru 2nd run = had to walk it

This one is kick ass

I did it!  After deciding to call my daily sit-ups, stretches, and leg lifts (a recent addition for the knees) a warm-up, I sucked it up, and 3-2-1 ran to the park.

Once there, after stopping for water, I went up to the tiny half-height bar to start the 35 puppy Rx pull-ups… and felt like that was going to be too much (the impact from running had already hurt the “soft bones”/sternum a little) and decided to go for a buttercup prescription today.

So, Buttercup:
Run 1/2 mile
25 pull-ups (beginner, with my legs closer in than they had been)
50 push-ups (switched to on knees halfway through so as not to pop anything again)
75 squats (el loco pollo, slo-mo edition)
Run 1/2 mile

I think either Google maps lied to me (the “half mile” run took 9 and 8 minutes, respectively), or I was just taking it very easy… or both.  But, even with bum knees and a weird pain in the chest, Murph has been accomplished.

Gonna see what I can do with the split jerk/pull-up WOD’s tomorrow,
~k

Hubby is still favoring broken toes so we’re still cherry picking WODs that he can do.  Did 10 Mar WOD today:
Pack/Puppy
As many rounds in 20 min of:
5 pull-ups (assissted 65#)
5 dips (assissted 65#)
15 ab mat sit ups

10 + 5 + 5

Got 2 kipping pull-ups and 2 unassissted dips today in my warm up.  Slow progress continues.

Pack - 1/2 Murph

1/2 mile (3:40)
50 pullups (last 10 chest to bar)
100 pushups
150 squats
1/2 mile (5:02)

27:44 - including a two minute wait for a treadmill for that last 1/2 mile and having to answer the radio once.

NOOB ALERT!  (M/47/196)

I used machines at the end, I didn’t realize they apparently are the enemy.  I find they isolate muscle groups and I can flame out while maintaining strict form.  But then I only started CF two days ago.

I did yesterday’s crossfit.  Sorta.  55’ for the following:

3 mins eliiptical 80 SPM/50%, 3 mins bike 90 SPM/50%, 3 mins treadmill at 6.5 mph

Seven times through:

10 pull ups (I was kipping, sorta,) 20 push ups, 30 squats (body weight only)

Three times through:

Lat machine, 120 lbs x 10

Pec deck, 110 lbs x 20

Leg press 120 lbs x 30

Finish 1 min elliptical, 3 mins bike, 1 min elliptical, was going to puke, had to stop.

The last three sets really isolated the muscle groups and gave me the good cooking I like.  The pull-ups were getting too sloppy to do any good, and the lat machine let me do full range from straight to adam’s apple.  The push-ups were still ok, but ROM was suffering.  On the leg press machine I can keep my knee lined up correctly and toes pointed forward.  Also, the last ten for each leg press set was a *really* good burn.  That put me over the edge to heat exhaustion and the shakes.

My knee won’t tolerate too much pounding on the treadmill, especially once I get tired.  It makes my MCL crabby and sore.  (two year old ACL replacement)

Best work out since racing off road.  I know no one believes that, except maybe my bud Tony.

Any noob advice appreciated.

half murph

29:59

on treadmill
assisted pullups