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.

I had to workout at 6 pm today...between work and walking scout I was on my feet all day. Work for most people doesnt include flipping monster truck tires across a room or demonstrating countless pull ups, ring dips and burpees...so its hard to workout at the end of a day.
I did 100 double unders UNBROKEN..boy does that BURN! all over. shoulders, legs, forearms.

my favorite workout AGAIN. I wanted to reward myself after a long day

15 Deadlifts
12 Hang Cleans
9 Front squats
6 Push Jerks

4 rounds

97 pounds ( 2 more pounds added)

15:39 ..tireddddddd! but it was heavier..so I will try this again in three weeks.

By the way, if any of you who are reading this, have not tried any of these workouts, please do. they are the most deceiving looking critters that exist. On paper...sure..thats not too bad...but wait until you are 2 minutes into ANY of these. good luck :)

SNOW DAY!

The snow day used to be a source of elation as a student...but now, it is just a source of dread.
Scout and I luckily sprinted 4 miles chasing squirrels in the trails before the storm arrived. I think she sensed my sense of urgency to get her "wiggles" out.
I had clients this morning, so I couldnt work out until later...after the storm hit! I wasnt going to risk driving back to the gym, so I busted out a little WOD in my apartment.

7 med ball squat cleans ( 20 lb)
7 burpees
15 rounds

15:21

I was drenched! I love how I can get shaky legs without even moving from a single spot.
I took Scout out of her cage when I was finished and she was licking me like I had been gone for months! I really dont know what she must have been thinking as I did this workout...

I threw the ball for her down our long hallway outside my apartment, and chased her all around...by accident, I nailed the suspended EXIT sign on the ceiling with the ball and it is now dangling by a wire..oops
We finished the night with some oven mitt wrestling. ( I have a cow shaped oven mitt that drives Scout up a wall). The other thing that really pushes her buttons is a shower cap at my parent's house. We cant figure out why she is so threatened by it! it has holes in it now ( because if her)..but my mom keeps it in the same place in her bathroom, just so we can watch the "Scout show" when I come over. As soon as we come into the house, Scout runs right upstairs and barks at the shower cap...if she gets a hold of it..you need the jaws of life to pry it away from her. The other night, I came up and she had pulled it off of the faucet, and turned the water on in the process. She was sitting there soaking wet wrestling with a shower cap...this is what goes on. :)

5 am again
warm up
100 double unders-faulted twice..it was early!
thrusters 45 lbs
10 pull ups

5 rounds ( with rest)
8 thrusters ( 88 lbs)
5 weighted pull ups ( 11 lbs)

Overhead Squat
20 kg x 10
25 x5
30 x5
30 x5
30 x5
32 x 5

I went to the gym early this morning 5 am
warm up:
ladder drills 10 minutes
muscle up practice..my pecs have a deep soreness from this, but I am addicted to trying!
10 KB swings ( 35 lbs)
10 back extensions
3 rounds

Crossfit Games Deadlift Event:
5 rounds for time:
5 deadlifts 185 lbs
10 burpees
7:59

The deadlifts were brutal! I dont know if it was because I am still not strong enough for 185 to feel light...or if I am still burnt out from lifting heavy DLs the other night.
I had to do single lifts at the end, with considerable rest in between
When I did the burpees, I felt like I was flying after lifting so much load!

I checked the crossfit games 2008 results..and the big girls hit this workout in 5 minutes.

got a lot of work to do..but we know this. :)
night!