Linda's CrossFit journal.

[CF-OC_gal]

Nov. 16 - 6am

WOD (no WU)

3 rounds for time:
95# DL x 10
(jumping) PLU x 20
12kg KBS (to above head) x 30

Time 10:10

[gymgirl]

oy! tabata jumping ring dips sound awful! yikes. great job though!

[CF-OC_gal]

Nov. 17


WOD

5 rounds

400m run
50 SQ x



Time: 24:14


It's cold outside!!!!
Tomorrow is a rest day.




That tabata WO post should have a 10 sec rest interval not 20.

I can't yet maintain reps of deep enough ring dips to be worthwhile so jumping is my mode. The rings are set at armpit height an I have to jump up and push into fully extended elbows before coming down so there is no shame in doing these babies!

[CF-OC_gal]

And the diagnosis is .....hip flexor tendonitis!

Next stop..........physiotherapy. Thankfully this sport med doc doesn't see a problem with me training while getting PT.

That's my reward for uber-enthusiasm.

(I'm still training, just not posting workouts on both sites. I've reduced back to 2-3 workouts a week to get a grip on things.)

[JDR3]

Hi CF gal

Sorry to here about the hip flexor, could you post your PT exercises they give you.
It would probable do me some good to do some of them!

Good to hear from you, take care.

[minime]

Sorry to hear about your hip flexor cf-oc gal... I hope you are feeling better soon!

[CF-OC_gal]

Originally Posted by JDR3

Hi CF gal

Sorry to here about the hip flexor, could you post your PT exercises they give you.
It would probable do me some good to do some of them!

Good to hear from you, take care.

LOL! You are going to love my main exercise JDR3! I just got back from the PT assessment (for anyone who's following).

This is the point where a little common sense takes a person away from "general message board advice" and makes them seek specific help, even if it means digging into the wallet. It seems that all the stretching and icing has been counter productive to my hip issue. The PT was surprised I haven't had problems before now.

I have a short leg - never diagnosed before. I've also lost the natural curve to my lower back (too much pelvic tucking). I also have overworked the hips with weighted movements and because of my leg length imbalance, my left side muscles are always working harder than the right. They are "toned but tired."

So for now my exercise is to practice sticking my butt out 10x a day, both standing and sitting back. Are you up for it JDR? (just kidding)

I foolishly did a deadlift max workout right after my app't last week. I got up to 185# x5 then could not walk, more than 10ft at a time without gut wrenching pain - for 2 days after . Don't be me folks.

The good news is that I can still workout while healing.

Thanks for your well wishes too minime - your own progress is on fire

[minime]

thanks brat. Sorry to hear about your 'short leg' I have never heard of such a thing before.

and should I say 'good job' on your deadlifts? I know they were a mistake, but still darn impressive

[JDR3]

Originally Posted by CF-OC_gal

LOL! You are going to love my main exercise JDR3!

So for now my exercise is to practice sticking my butt out 10x a day, both standing and sitting back. Are you up for it JDR? (just kidding)

Hell, if it helps I'm up for anything! lol

Glad to hear you can still workout - BE SMART.

[gymgirl]

yikes that sounds painful. I'm sorry to hear that. i too was told i have one shorter leg by myPT last year when i was having the leg/back/hip flexor issue. its effin painful. wishing you a speedy recovery. stay away from that ice! take care of yourself! oh and good job on the deads.

[CF-OC_gal]

Hi folks,

Looks like I'm outta commission for a long while. 3 weeks and I still can't walk more than 200m without intense pain. It's hard to get jacked on this kind of intensity . My daily fitness routine consists of a set of pushups and horizontal PT squats. The tendinitis is going to take some time to heal I'm afraid. I remember with my elbow thinking that I could never do what I used to be able to, but that was not true.

Also true to form, I've lost 5 lbs even though the Christmas chocolates and booze has come out in full force. Last week I ate 3 pieces of large double cheese Hawaiian pizza - way too tasty, but I still dropped #'s.

Oh well. There's always next year. My lower back stiffness is pretty much gone. Meanwhile I'm getting my leg yanked and pulled at PT in order to loosen up the hip socket cushioning. I am also getting very specific instruction on how to fire the transverse abdominus without firing the glutes at the same time. It's and art and also a refinement to stablizing the core properly. Frustrating to do, but good to know.

Who'da thunk I had to take lessons on how to grow old gracefully? !

Merry Christmas and happy holidays y'all. Get talking about fitness more on these forums....!

Merry Christmas Brat and best wishes for your good fitness, fortune and health in 2008.

Your current hiccup is one of many more to come. It comes with the territory of gracefully aging. Count them as blessings.

Until you heal, get some cardio in by sitting in a rocking chair doing some knitting.

[CF-OC_gal]

I don't like to wait until the last minute on these things so here is a review of my year. This time last year I had no idea of what I'd be able to do because I had been working around a health issue for 7 years that had finally been resolved.

Right away I hired a trainer to teach me O-lifting. Then in March I ran a 5K and started up with crossfit training. I did crossfit through the summer and made some respectable gains but somewhere in the enthusiasm I forgot to stretch out after. I returned to doing ME strength work and crossfit in the fall after 3 weeks off which exposed my weaknesses that needed immediate attention. So now I am listening........stretch more and take more time to ramp up, refine and recover from intense work. It might not be all that difficult to push hard and intense but it is difficult to know a limit that is not defined by immediate failure.

Here were my goals and results from the past year:

Quote:
#1 = strength - Work in the 6-8 rep range for most exercises. Err on the side of caution to avoiding injury (which affects my bigger priorities outside of the gym). The measure: Can I still lift carry drag and haul my stuff the way I used to last year? Can I still lift up my adult sons and take a few steps? (If you can lift a calf everyday, eventually you can lift a cow.) I can still do this although I prefer to work CF or ME style, not traditional BB 3-5 sets of 6-8 reps.

#2 = flexibility - Include cooldown stretches after exercises and workouts. My degree of flexibility is measured by my ability to climb in and out of boats while shouldering canvas tops. X - Dropped the ball mid year on this one, right after that 5k race. It was a good goal because it would have kept me out of trouble had I set a better performance measure. The problem started before I dropped it though because my "general routine" of stretching was not able to serve my needs since my hip tightness started when I started running.

#3 = endurance - that which is gained from my CV training goals. Run a 5K this late Spring or summer. Or keep chipping away at the obstacles that keep me from it. Patience rules. Did well here. With only CF training I ran 5k in the fall and beat my time. I also maintained good CV fitness in general.

#4 = speed - It's not high on the priority list in fitness. Maintaining consistency at this point will improve my potential in this department should I wish to build on it. Did well here too as shown in my CF METCON scores improving.

#5 = balance - same as #2. The measure: Can I still put on a pair of 3.5" heels at will and walk gracefully even though my ankles are more in pain? Not sure this needs to even be a measured goal anymore. Ankles are a non issue. I'm still a lady when I walk in heels.

#6 = coordination - same as #2 and #5. The measure: Can I still get the pop can or bag of garbage into the bin when I toss it from the doorway across the garage? Again, CF workout scores attest to this. Better form in dynamic movements mean better scores.

#7 = aesthetics - I am who I am, but my skin is my age meter. Am I still being smart about sun exposure (especially protecting my eyesight)? How's my cellulite? If it's noticable then it's time to ramp up the weight/strength training intensity. Can't get more intense than CF style training. I look like I do them right in the videos. Time still marches on in the outside world.

That's it! I was an extraordinary year in that I went way beyond what I believed I could do.

Definition of a goal: Anything you ardently desire, committed to you in writing with specific terms, for a definite end result. - Michael Podolinsky

Here's a link to the one of the last CF workouts I did. I am in the collage and that is the end of my bar going up and down on the left of the young dude doing push presses. Can't wait to get back at it.

--------------------------------------
Quote:

Goals for 2008
#1-7 on last years list will be achieved through CF workouts. I like the return on investment of time. Goal: 3 days on one day off CF style workouts. In a gym or on my own.

flexibility is going to be a priority through what I get out of these therapy sessions. Goal: to be able to return to full back extensions / ROM in a weighted squat. No time limit on when, just don't lose faith.

respect - I probably won't live another 50 years but that doesn't mean I shouldn't start respecting where I am at in life. My fear of old age diseases (cancer diabetes, heart disease etc.) could drive me to over compensate outside of the gym in lifestyle. As a result I will try to plan more quality rest, not be pressured into "active rest" or alternative activities in order not to be seen as "able" as other pre-seniors who keep pace with their 30 year old rate of fitness gains. Goal: Recognize my weaknesses before they bring me down, i.e. minimize unexpected downtime.

Eating - Keep a close eye on what does and doesn't work for me. High fat, lower carb and lots of concentrated protein is working wonders for me now but I really feel I am on the cusp of change, metabolically speaking. (Either that or I am buying into the lowfat lifestyle is for everyone, especially old ladies, bull**** belief.) I think I'll moderate social drinking this year. First goal will be 8 weeks going dry after my birthday.

[CF-OC_gal]

Originally Posted by pierini

Merry Christmas Brat and best wishes for your good fitness, fortune and health in 2008.

Your current hiccup is one of many more to come. It comes with the territory of gracefully aging. Count them as blessings.

Until you heal, get some cardio in by sitting in a rocking chair doing some knitting.

Thanks Mr. P! I can always look to your journal for tips on how to do exactly that!

Somehow I think rocking would aggravate the situation. Meanwhile I should get a thread started on what makes tighter ribbing, knit one purl one or Knit two purl two. (Betcha thought I don't really knit - I've got index finger tendinitis from that too!)

[CF-OC_gal]

With much dancing around the issue I decided to go to the gym anyway to workout on my own on yesterday and did some upper body stuff and tried C2 rowing. It's been 3 weeks.

It went like this:

• 2 x samson stretches (10s) with a lower back curve, the opposite of cf rxed pelvic tilt.
• 2 x 8 horizontal SQ , 2 different leg positions
• 25 std pushups (in 2 sets)
• 2 x 3min rowing intervals of 550m, maintained lower back not rounding at any time
• 3x ME std PLU, 3-2-2
• 5x gravitron 20# assisted PLU 5x5x3x3x3
• 2x BW back extensions (can't remember how many) both with hips on and off the pad
• back bends over a gymball. Picked the firmest one and walked my hands down the wall, back supported by the GB did a floor supported bend with as much hip extension as could without flexor pain. (3 x)
• 4 OHS with 8# Bbar - stopped before got into trouble
• 1 min ab plank with emphasis on high butt & LB curve - hip was painful before abs gave out
• more horizontal SQ
• over all upper body stretches

Took about 30 minutes. It felt dicey afterwards but the soreness didn't go past what I normally get at the end of the day. This morning I felt much better and like I was on the mend with healing type soreness.