Yesterday we went to Hilton Head and saw the completed Conviction Training Facility and got to play a little there. They began their own health and wellness challenge yesterday and thirty people have made a commitment toward healthier living for the next six weeks.

After everyone was finished with their pre-challenge measurements, Craig and I worked on my pull-ups. I didn’t mean for that to happen, but when I asked him what I could do to get my pull-ups conquered before the end of the year, he wanted to know where I was currently and we did several different things. He gave me homework. I’m pitiful, is pretty much what we decided, but I’m also determined and willing to work toward a goal.

I’m working on various portions of banded pull-ups that will translated into real pull-ups and I’m working on negative pull-ups to get the muscle mass built. Both are challenging but I’m smarter today than I was yesterday and I know where and how to work. I will get this.

I looked at the WOD last night which wasn’t easy since the cable blipped again, but I finally could see it and I just giggled.

Got up in the middle of the cold night and headed to the box. Cindy and Todd were both back but Ricky was MIA. Carma was back, too. Two other women were there so Todd was completely outnumbered.

Warm-up was a 800 meter run and I did 400 meters and my knee mostly held out. I wanted to quit halfway through and pushed myself for the next 100 meters and then figured there was only 100 more and I could run it in – it wasn’t my legs giving out; it was my head. So I ran the whole way. I am not a runner. We did other stuff and I still can’t lunge with my right knee all the way to the mat and holding a squat is painful. We did stretches and then went to the WOD.

Today’s WOD as written:
5,4,3,2,1 Front squats
Quarter gone bad
5 RFT
15 sec of work 45 sec of rest with
135/95# thrusters
50/35# pull ups
burpees

I haven’t done front squats in a while and my weight on squats has been low. My knee seems to be nearly healed and as soon as it squawks, I’ve been quitting. But I opted to at least start, which was more than I did a couple weeks ago. I began with 43# and did five reps, went to 53# for the 4 reps, 63# for the 3 reps, 68# for the 2 reps and that was hurting a smidgeon so I stayed with that for one more rep. No sense reinjuring myself.

Last night I was trying to figure out how a timed on/off work load would be Rounds For Time, but I gave up trying to make any sense of it and figured it was written wrong and they were rounds for total reps, which is what happened.

I used just the 33# for the thrusters, the 2″ band for the pull-ups. But I did them Craig style. I did not cross my feet and that took some thinking. I pushed off from the top of the bar. No kipping allowed and no chin pointing up. It was arms that got me up there and good luck with all that nonsense. Then burpees. I firmly believe the two weeks of constant burpees is what did my knee it. In large numbers I have to walk them in and out and that torques my knee. We had something like 300 burpees in the WODs over a two week period and my right leg died. I was frightened by these today. But I did real burpees instead of walking them at all and it was only 15 seconds at a time. I gave myself permission to quit any of this as soon as my knee hurt.

Thrusters – 33# Pull-ups – 2″ band Burpees

Total per round

5

8

4

17

5

7

4

16

5

8

4

17

5

8

4

17

5

7

5

17

I was pretty dang consistent with this. I was beeping like crazy at the end of each 15 second push and would barely get back to 150-155 range before it was time to start up again.

I got done without dying and got my heart rate back down to about 130 before I started on my homework. I did 3 sets of 2 negative pull-ups and I can hold for just a fraction of a second at the top and drop like not-quite-a-stone-but-pretty-fast which isn’t anywhere at all like the 3 seconds I’m shooting for. I’m to do this twice a week until I can get a controlled slow drop and then go to 3 sets of 3.

After everyone was gone, Ryan and I talked about my diet. I’m not getting enough protein. I really know that. I’m good with salads and with fruits and veggies. But my protein intake isn’t high enough to give my body the building blocks it needs to increase muscle mass and if I want to crank my fat ass up to a pull-up, I’m going to need some muscles. I’m going to have to work on my diet some more. Damn. I also have been not eating quite as clean and I have gained 2.5 pounds since the end of the WLC, which isn’t too bad because I’m not yet back to my top permissible weight. But it is easier to lose 2.5 pounds than it is to lose 5 pounds. However, if I’m trying to gain muscle mass, that is going to screw up my weight numbers. I have no idea how to manage this. I could do some research and figure it out. Great, more work.

This living healthy is really hard. There are so many parts to it. But I want to rage against the dark and not go quietly into that good night. So, I have work to do. And, my knee still doesn’t hurt.

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