I love burpees

leg still hurting from Saturday:(  went to phys therapy

More rehab - no exercise again!

Star Valley crossfit workout

leg still not doing great

Star Valley Crossfit workout -

5 pull ups

10 push ups

90 lb squat

400 m row or run

for 30 min!  with a partner one would run while the other one started the exercises.  when that person came back , they would switch and they would start in right where the other left off.  It was intense!  I love it!

I attempted a run today - really slow rehab running.  200 m slowly increasing speed.

got to a mile!

leg exercises - upper insertions a little irritated

rehab running - 200 m at a time then rest - calf insertion started getting sharp pain.  Ugh!!

Had to say goodbye to star Valley:(  My mom has been amazing helping me with my kids and dealing with my pity parties.  I love this woman!  I needed the week in star valley

Did the running today!  and it didn't feel amazing

Workout of the Day

A.
3 sets of:
DL x 6-8 reps @ 2011
R90
Ring Dips x MR
R90

B.
3 RFTof:
400 M Run
15 HR Push-ups
25 KBS 70/52

I'm gonna have to do this workout when I'm actually able to do it.  It was still hard - just not like I wanted.

The dreaded rowing machine instead of running today. 

Against a 4-minute running clock, perform the following for MR:

600 M Run
Push-Ups x MR

R4 mins

4 min AMRAP of:
10 Box Jumps 24/20 - sub step ups
10 Pull-Ups

R4 mins

4 min AMRAP of:
5 Burpees
5 Thrusters 95/65

R4 mins

4 min AMRAP of:
30 DU - sub row dips
10 T2B

back to the pool to keep up the fitness.  Good to know swimming is still a piece of cake.  leg started bugging a lot this time cause of the kicking.  This has to be nerve related!  It's never in the same spot!  Got a mile in

3 sets
Front Rack BB reverse lunge step 3/leg R60
BB bent over row 3-4 @ 22X2
R60

B.
21-18-15-12-9-6-3 of
FS 155/105
Toe2Bar

I'm still restricted on my squats, so I started at 15 - but I did all the toes to bar

I did all the lunges too!  Slowly improving

in the morning - this was my workout.

bike ride - 40 min was about what leg could handle.  I loved being in the saddle and pumping my legs pretty good.

upper body workout

5 push ups, 5 pull ups, 6 push ups, 6 pull ups etc to 10

40 lb push press

burpees

5,6,7, 8 , 9, 10

 This was my turning point today.

I had trained a group in the morning, and I had barely been able to haul my stuff onto the field for them without my hamstring just aching.  It was bad and I was so discouraged.  Try being discouraged about something and watching everyone else able to do it.

So I went to a practice later that day, and was depressed.  I was so down.  I really didn't want to be there.  I wanted to want to but I just saw no light at the end of the tunnel

A friend called me out (nicely) and asked if I had let the Lord help.

I've been holding myself back.  I've been keeping myself injured.   I was definitely not leaning on the Lord for help.  I had decided that He was not going to help me next time..  But I realized that I was trying to do it all on my own.  The minute I let go, didn't stress about it, and left it in His hands, it started to get better.  This happened - then I was able to run! It's not a coincidence.  The Lord knew that I needed this growth - and I did.  I'm so grateful for His Love. I'm grateful that I was able to strengthen my belief in him through this.  And to know that I don't have to suffer alone and that he will help me in His time.  I know that He hears our prayers, and that he knows us more than we know ourselves.

No running today:(

“Jackie”
FT:
1000 M Row
50 Thruster 45#
30 Pull-ups

Workout of the Day

A.
In 10 minutes build to a heavy Jerk

B.
FT:
800 M Run
20 Shoulder to Overhead 135/95
30 Squat Cleans 135/95
40 Burpees Over the Barbell

I did the running today!

rest day

Yoga today - for some reason my body did not love me - hamstring was bugging the more I stretched it.  Thank goodness the run was good!  I sooo needed it. 

A.
4 sets of:
DB Press x 4-6 reps @ 2011
R90
Good Mornings x 6-8 reps @ 3011
R90

B.
4 min AMRAP of:
10 Push Press 95/65
10 Pull-ups

R4 mins

4 min AMRAP of:
10 KBS 70/52
10 HR Push-Ups

guess who finally stepped up to 52 lb kettlebells????? 

I ran with a spoon today

I have also found a way to run with this sciatic nerve problem.  When it starts bugging my hamstring, I stop and scrape it. (think graston technique but deeper).  It works! I am able to run albeit slowly.  But I'm getting there. 

So 5 miles today - I added in alternating 30 burpees and 50 lunges every other mile. 

Dear workout vomit -

It's been a while....I've missed our sessions - you don't come around very much, but there are times when you present yourself when I'm at my limit.  You visited today.

am - Zumba baby - love this class - I was actually tired afterwards which definitely played it's part later

pm - Crossfit

3 rounds for time

30 squat cleans - 65 lb

30 pull ups

800 m run

 So yes - today I did 90 pull ups.

Today was a modified version of a good track workout.  My running is still supposed to not be faster than 8 min miles but, I sped up on each one:)  Hamstring handled it decently - still not perfect but I'll get there.  I was absolutely spent from Monday's crossfit workout that the little exercises I did were murder.

400 m warm up

leg warm up

400 m

15 divebomber/ flips

30 m lunges with 30 lbs

400 m

15 thrusters - 30 lbs

30 m lunges with 30 lbs

400 m

burpee/broad jump - 30 m

30 m lunges with 30 lbs

400 m

bear crawl 30 meters

30 lunge back

400 m

repeat everything 2 more times but extended running to 600 meters.

I'm taking advice and scheduling in another rest day every week.  so here goes....

Pioneer Day - A Utah Holiday

Took the kids to the parade and then IHOP - which I never will do again by myself.

Had a fun time at the Springdale dinner that had kids races, bounce houses, and a fun new playground.  At some point in your life, watching your kids have fun is almost as fun as having fun yourself.

I had pie and ice cream which I tried so so hard to resist.  but it was homemade!  I need to get back on my training diet!

This was the very first time that I was able to walk around without pain for 2 mo!  I can't believe how crabby I've been - I can see how people with chronic pain might just go crazy.

I'm not a very good listener - when it come to cautionary voices anyhow.  I get a little bit of freedom and I abuse it lol.  Ok well it's not that extreme, but my phys therapist told me to not do hard runs yet.  I have 8 weeks until Vermont.  I have to start pushing it.

 so this is what I ran up.  My leg did ok with it - calf was still bugging a little on the way down.  Not gonna lie - it was hard!

Crossfit

A.
In 12-15 minutes build to a heavy 3RM DL.

B.
for time
 15-12-9
 DeadLift (a cautious 80 lbs for me though not rx)
Pull-Ups
HR Push-Ups

End of a hard week...I can't even explain how good it feels to work my bod hard! I love it!

This was hard!  I got done with the 4th set and gave it everything I had - and then I found out there was a 5th set.  Crap!

15 min of hand stand push ups/ dips/butterfly pull up practice

5 sets of:
Against a two-minute running clock, complete:

H. Cleans x 3 reps 135/95
S2OH x 6 reps 135/95
F. Squats x 9 reps 135/95
Burpees x MR

R2 mins b/w sets.

Score is Total of burpees completed with time remaining within the two minute time cap.

and I was still being cautious and only did 70 lbs

Success at 8 miles!  Well kind of....I was dragging my self in on the last mile.  Holy smokes it was a hard week! I think I was just dead.  I sped up .2 of every mile to a 6:45 min mile.  You gotta start somewhere.  When I got back, I alternated 30 lunges and then rope climb 5 times.  that rope feels like cake:)

pm - Girls night out - Zumba party baby!  National Dance Day!  sooooo much fun and totally needed. 

Zumba - my head so wasn't in it.  Worried about my stupid hamstring the whole time.  When I started it just burned right by my bum.  Later I found out that I had used a spoon to scrape that had a little nick in it, and it had scratched the crap out of my leg lol.  So lots of worrying for nothing. 

Did hamstring and ankle exercises after

My new running goal - get my climbing legs back!  I don't even know how much I need to worry about speed right now.  I have a knack for being able to turn my legs over again and again going up steep hills - and I'm going to need that in Vermont next month!  I don't know about Virginia in 3 weeks though.  I have yet to have a Spartan race not have some serious hills yet.

My high hamstring insertion wasn't too happy from the beginning - but I've decided that if it wasn't sharp I wasn't going to stop.  I was able to climb Toquerville falls road needing to walk 3 x ( 2.5 miles uphill).  I was happy that it wasn't the worst thing ever - I just don't feel terribly strong yet.  I have to keep reminding myself that there's time though.  I'm happy to be able to run.

I got to the top and wanted more, so I extended my intended 7 into 8 up the next hill.  Calf wasn't hurting anymore!  So yay for progress.

Upper insertion ached all day! 

Later that night while scraping - I found a really bad spot on my hip/ glutes and dug in.  I think that did the trick cause I didn't feel hamstring anymore!

Today was supposed to be a rest day, but I did not make it to cross fit mon or tues - sooo it was crossfit today:)

4 sets of

3-5 push press - 4 x at 90 lbs!

15 toe to bar - getting faster:)

3 rounds for max reps

60 sec thrusters - 65 lb - 39 total

60 sec pull ups - I did 50 total

60 sec double unders - I officially suck at these again after 2 mo -

Hamstring felt fine today!  I couldn't believe that scraping worked:)