OH MY!
two days worth mentioning.
I decided to take on one of the WODs from the '09 Northeas Qualifiers in Albany ( that I missed because of my ankle). I wanted to see how I would have measured up..
I warmed up with:
4 rounds
50 double unders
10 kb swings ( 53 lbs)
15 back extensions on the GHD

then I hit the WOD
10-9-8-7-6-5-5-4-3-2-1
Power Clean ( 105)
Pull up
KB swing ( 1 pood)

I NAILED the thing, in 11:13.
the winner from the games was 14:18.

The next day..
I was WIPED!
I did a warm up WOD
4 rounds
30 DUs
15 box jumps ( 24 '')
10 kb swings ( 53 lbs)
15 GHD sit ups

then, I tried to do a heavy WOD with 95 lb thrusters, and couldnt do it..just didnt have it in me, so I stopped.
I did some slam ball, burpees, GHD hamstring work
and THEN...
decided to try to do a muscle up ON MY PULL UP BAR
I dont have my rings up yet, so this is my only option for now...its harder to do, so I figured if I could get it on the bar, I could get it on the rings.
I had a dream about it the night before, which is what prompted this aggressive attempt.
after a few failed attempts...I DID IT!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
I wiggled my muscly body up to the bar, scraping my belly, and bruising my forearm. I let out a loud squeal of delight and walked up the stairs to see Scout :)

BACK!
again...3...2...1..GO!
no time to explain where I have been...I am back, and I am ready to start sharing the journey again.
I now have my very own gym..you can go to my website and read all about it:
www.powerxtraining.us

Today, I did filthy fifty: as rx'd for men:
FOR TIME:
50 box jumps ( I did 24 inches)
50 jumping pull ups
50 KB swings ( 36 lbs)
50 knees to elbow
50 lunges
50 push presses ( 45 lbs)
50 back extensions
50 wall ball ( 20 lbs)
50 burpees
50 double unders ( did them unbroken)
22:32
best time yet. I finally feel like I am back. I am competing at the end of August, so that will be the real test.
more each day to come..

on the mend

You may have noticed that I have been missing since December. Two days before Christmas, I slipped on an icy step coming out of a client's home and BROKE my ankle ( the lower fibula). Devestation is a word that doesnt carry enough weight for how I felt. Despite the fear, frustration and pain, I was determined to use this injury as a stepping stone to get stronger...someway, somehow. I didnt miss a beat in the gym. I continued to work and train on one leg, hopping around carrying kettlebells and flipping tires. My stabilizer muscles looked like those of a professional ballet dancer. My quads, hamstrings, and calfs on the other hand, dwindled down to pencils. I attempted crossfit workouts on one leg. Here is an example:
Cindy
5 pull ups
10 push ups
15 squats ( I did one legged deadlifts with 35 lb kettlebells)
as many rounds as possible in 20 minutes
My clients would laugh as I demonstrated one legged burpees, clean and press and ball slams. If they thought I was crazy before...it is now confirmed in their minds ( in a good way).
People who saw me wanted to cry for me, and told me, " you never realize how much you cant do until you dont have use of your leg." To which I honestly responded, " I never knew how much I COULD do with only one leg."
Fast forward to today...the Dr told me that I could walk, and I have been squatting, deadlifting and rowing ever since. I dont know if this is acceptable, because it certainly causes a lot of pain, but I believe I know what my body can handle. I have been walking Scout again, trying to put my focus on putting my weak foot through a complete deliberate step, rolling onto all four corners.
My fracture is still not healed, and I am not allowed to attempt running for two more weeks. The pain is so great right now, I can barely imagine doing so. I have attempted a half shuffle in the trails with my pup, and had a violent nautious reaction to the pain.
I have, however started two legged workouts again, and I am weak..just to warn you. This is now the log of rebuilding Sarah...enjoy.