I like to think of myself as invincible. I have no idea why since it has been proven repeatedly, that I’m not. Not even close. I’m pretty much capable of injuring myself while standing still. But, in my mind, I’m invincible.

I do CrossFit which is pretty damn a) incredible and b) stupid when one considers my age and natural proclivities. I’m fairly klutzy and lack in both the coordination and muscle requirements for athletic endeavors. But still, I persist.

Last week, I was doing a power snatch and decided, for unknown reasons, to just add a little ballet type step to the bar overhead part. I twisted myself half around and injured my left lower back. So for the rest of the week, I tried to take things easy and I worked on mobility things at home. The workouts were in my favor and my back wasn’t too bad, it was just a bit ouchy.

By Monday of this week, I was back to my old self and I mean that in every sense of the word. I was back to how I am most of the time, which is old.

The WOD had dumbbell snatches in it. I’ve done these twice before and each time, I’ve strained my back. I know to keep my butt low in the squat and to lead with my elbow coming up. I also knew I had managed 55 of these during the open and although I was a bit stiff and sore afterwards, it’s not uncommon for me. See the “I’m old” part above.

This week, there were “only” 45 and so I was sure I could manage this. I thought to myself on each rep, “butt down” and I believe I really was keeping my butt down. I got through the 21 without any problems. I had a sore back at the end of the 15, but there were only 9 more to do and I kept up my mantra. Butt low. Butt low. And I thought I would be okay.

I wasn’t. Apparently, based on when things hurt even worse, I was twisting as I switched hands with each rep and I somehow totally destroyed my right lower back, but not really. I totally destroyed my right butt cheek, but that just sounds pitiful to my ears.

My back/butt hurt me so bad, it kept waking me up Monday night/Tuesday morning. My alarm went off and when I almost cried getting out of bed, I pretended I had the sense God gave spit, and I crawled back under the covers and stayed there.

I rolled on a lacrosse ball. I used essential oils. I used a foam roller. I winced with every step I took and gasped each time I got out of any chair. I did show up for yin yoga Tuesday evening and stretching helped tremendously. So, of course, I figured, showing up on Wednesday would be fine. I had already missed a day.

The WOD was deadlifts, power cleans, thrusters, and overhead squats in a Tabata routine. Two rounds. So eighty seconds of each move, total. I was sure this would be okay. I thought I would do the deadlifts and power cleans using a light weight and just get my heart rate down during the thrusters and overhead squats. Warm-up included some push press wall balls and even that hurt my back/butt. So, instead of doing something fun, I pretended I was not an idiot and I did 20 seconds of child’s pose interchanged with 20 seconds of downward dog.

Thursday, is my normal day off and I had a massage scheduled. Catherine did a great job fixing the remnants of my invincibility gone wrong. I could actually move without pain. It was heavenly.

I showed up today and we were doing Annie with extra rope climbs between each round. I did the warm-up gingerly and tried a few sit-ups. It worked without hurting, although V-ups were still not a good idea. I tried jumping rope and that didn’t hurt either. But there are 150 of each. I knew I wasn’t doing anything like a rope climb because that would just hurt me. I had to promise I would stop if I was in any pain.

I was in pain, but it was the front, not the back, and so I finished. Then, after the WOD, we had another class of yin yoga. I felt a few pulls in that and would back off from the stretch. As I sit here, I am feeling pretty good.

I’m going to guess my stomach is going to be sore tomorrow, but it is the good kind, not the “you dumb old fart, what did you think you were doing” kind. My real goal is to be ready to honor all the fallen soldiers and do my version of Murph on Monday. Maybe I am invincible.



We were exhausted after being up until 3 AM. Pam wasn’t as bad because for her it was just midnight. I don’t remember when I was last awake at that hour, but I was probably still a nurse and on call. This isn’t something I do just on random days. There was nothing pressing for morning since I had already decided there would be no CrossFit.

I was awake at 7.38 AM. I only still know this because the first thought in my head was, I still have a few minutes before I need to be at the box, can I make it? And the immediate next thought was a resounding NO and so I went to the kitchen and made coffee.

Everyone was eventually awake and we found some breakfast and noted what foods were not available for those who were raised in the same house and yet, no longer eat the same food. We waited patiently to hear about Cheri’s luggage. When that didn’t happen, we waited impatiently. Finally, I called the airport to see if anyone had walked next door to the previously locked United room to see if her luggage was there. We weren’t permitted to talk to local people. Everything is an 800 number.

Cheri got to speak to a really nice woman from Delta living in another state. She gave permission for us to go shopping so Cheri could have some clean clothes and a fresh toothbrush. The luggage was still in an unknown location but they would find it. Really. So we went to Walmart and Cheri picked up a few things. Then we went to Harris Teeter and picked up some food.

We were really too tired to do much more than that. We laughed and talked and crafted and played games and had a great time, but we were waiting to hear about luggage. Eventually, some guy called and was looking for directions to my house. He had a suitcase he wanted to deliver. It would be here before seven PM. It got here before six PM. Everything was all there, but the suitcase looked like it had been either at Normandy or Dunkirk. Maybe Hamburger Hill.

We had stew for dinner and my sisters got to taste parsnips. I didn’t ask for a critique, but they did clean their plates. So I guess it was okay.

I fell asleep first and woke up first the next morning. I am not a night owl. Both of them are. I am a lark. But I was an exhausted one and wasn’t awake too long before everyone else got up.

We don’t have a lot of structure or any big plans for Sistercation. We just want to be together at least once a year. Our big adventure on this day was going to a tea room for lunch.

Time Well Spent was recommended by at least three people. I looked online to get an address and then was shocked to find I even knew where it was. We took the boys and off we went to the tea house.

Eve’s Victorian tea house was wonderful. We each got the mango iced tea which was perfect. We each got quiche, Pam got the spinach/mushroom and Cheri and I had tomato/bacon (because – bacon). It came with a side salad with homemade fancy Vidalia onion dressing and a popover served with strawberry butter. It was delicious. Then came the big, serious decision – dessert. I got strawberry shortcake while they got spice carrot cake. The entire meal was fabulous.

Then we went to the yarn store and Pam found some really pretty yarn and a fancy pattern. It is knit and looked complicated, but we were dauntless.

I was developing a blister on my toe from wearing the wrong (but cute) shoes and so we headed home. We had a silly evening laughing over crafts and games. I was again the first person to fall asleep.

Everyone was prepared for heading out to the box in the morning. Pam was going to walk. I was going to WOD. Cheri said she wanted to watch. I asked if Kim minded if she did the warm-up, as much as she could, with us. Kim was very kind and said she could play along.

We began with a row and Cheri’s total gym prepared her for this. Then we did that once dreaded and now only mildly irritating lunge down the mat and Cheri’s knee said that was a bad idea. She learned how to do cherry pickers, bear crawls, soldier kicks, and dislocates and passthroughs.

Today’s WOD as written:
Start with light weight working on form as you warm up. With coach approval, move to heavier weight. Work on jerk of your choice, can be regular or split.
5 X 3 at heavy weight

Double unders and ab mat sit ups.
Power jumps in place of double unders. But if you are anywhere close to doing double unders, start out attempting to do them.

I did just a plain jerk and didn’t try anything fancy. My one rep max is 53# but it has been a while. I worked with the small bar and Cheri tried a few strict presses as we warmed up with it. She got to touch iron. Then she sat and watched us work. It was me and two guys and they had all sorts of plates on their bars and there I was with the weenie 52# bar. But I did get my three reps each time. My heart rate would top out at low 160s and then I would rest to get it back down enough to do the three jerks, taken from the rack.

I don’t like named WODs because I suck at them. They are either grueling or supposed to be quick. I’m not quick; everything is grueling – even the easy stuff. When I saw it was 150 sit-ups I wasn’t sure I wanted to ruin Sistercation with a sore stomach for two days. But … when I whined, Kim said I could do it and just suck it up.

Then Kim did something so nice, she made a WOD for Cheri to do while we worked.

Cheri’s WOD:

1 parking lot walk/jog
10 abmat sit-ups

I can’t do double unders and so I did power jumps. Quite frankly, that is much easier than doing two or three or even four times as many single unders.

I did all the power jumps without stopping. I made it through the first 50 sit-ups without stopping and then I ran out of steam. I did less than half and had to rest twice in the 40 set. I did half and half in the 30 and 20 set. I had to pause to get my heart rate down before beginning the jumps each time. I finished in 11.22.

The most fun part for Cheri was ticking off the accomplishment of completing a round. She loved the chalk. She loved making a tick mark as she finished her round. She is going to have Monica get some chalk and a place to write since the hardwood floor seems inappropriate.

Pam got back soon after we finished up and we were all glad to get home and have some breakfast. We went to two craft stores. Everyone bought more yarn they didn’t need. We went to a junk store and the step counter people racked up some steps and we bought some junk.

We came home and laughed and played games and had time together. Dick cooked out on the grill.

I purchased a puzzle to put together and did not properly read the box. It is 1000 pieces and that’s all I looked for. I did not make sure they were all interlocking. This thing is cut crazy and you can’t tell an edge piece from anything else. At least it is a variety of colors and we decided that rather than throw it away, we would put it together with color hints and not worry about having the frame set up first.

When we ran out of good light, we went back to playing games. Cheri didn’t have enough steps, so we went for a walk. We watched and made sure that she would have enough steps before we turned around and came back home. She got her 10,000 steps in. She got her 5 miles in. And then Pam looked at her FitBit and she had 6.8 miles. So we had to walk a little bit more. We got back to the house when Pam had 7.01 miles and could be happy.

We played more game. We laughed some more. We did some crafting. I went to bed first. But I had some time this morning to type up these adventures since I was awake at 5.15 and gave up trying to fall back to sleep by 5.50. I bet I’m the first one to fall asleep again tonight.

As an added bonus, my stomach doesn’t hurt.


We had a homeless person using our building about six weeks ago. It scared the cleaning lady. The owner of the cleaning company decided that we, the tenants, had to lock our clients out of the building after 5 PM even though we are open later than that. She also decided we had to keep the bathrooms locked at all times. Because life is scary and such. Terrifying, apparently. I ignore these rules. I also never lock the garbage up because the next-door building stopped the renovations about four years ago. There is a lock there but I never lock it. I do have to unlock it – often. It is chained to the dumpster so idiots can lock up the garbage.

Yesterday I was alone in the office and didn’t want to lock it up when I left like FINRA and the SEC say I have to. I am compelled to protect client data. Not toilet paper. FINRA doesn’t care about toilet paper. So, I figured I would just go to the bathroom as I left the office for the day. Some asshat had locked the bathroom door again. Some terrified-of-a-small-homeless-women-idiot locked the bathroom up – again. The homeless woman hasn’t even been back to the building since the police talked to her. But we are still locking up stuff.

The cleaning lady doesn’t even come in everyday, but every single day, we have to be terrified because the cleaning lady asked for it. She could be there at 8 AM everyday and just be safe or whatever, but that doesn’t seem to be an option. Locking staff and clients out of the bathroom is much better than the cleaning lady overcoming her fears of a past threat. A pretty mild threat, but … she is a cleaning lady and not a CEO of some company, so we will assume her thought process is such that cleaning lady is it for her. I have no idea why any of the staff in the building keep locking the door but apparently you don’t have to be Einstein to work there.

Now, onto my workout today. I had to do a workout today because tomorrow, I have to have an echocardiogram since that was asked for with my stress test. I have had a heart murmur since March 11, 1975 and so here we are, nearly 40 years later going to worry about it. Great. The appointment is for 7.30 AM so I can get to work on time, so I can’t work out before I go. I went today, instead.

Warm-up began with a run then other stuff and then all these arm twirls while holding weights and my right deltoid got cranky in there. It’s all this overhead stuff, I’m sure. Just a few more weeks and then I can cut back on that.

Today’s WOD as written:
Push press

5@ 50%
5@ 55%
5@ 60%

Red: 25-20-15-10-5
single unders
White: 50-40-30-20-10
single unders 4:1
Blue: 50-40-30-20-10
double unders

Since my push press weight is so low, it is difficult to get this small of an increase. Since I’m doing shoulder to overhead at 45#, I wasn’t even sure I wanted to. I asked Coach Jason what he thought. Should I just go with the 45# and do the rep scheme at that weight, or should I give my shoulders a break? He thought for a minute and said to do the first two at the percentage given and try to do them strict presses and then go to the 45#. So that is what I did. The difference between 27 and 29 pounds and 45 pounds is immense. I could do the lower weights as strict without a problem. The push presses at 45# were a struggle by the end. I could have gotten more in if I had to, but the reps were only five and that’s where I stopped.

I didn’t want to do the White WOD. 600 jumps was too many. The Red WOD looked too easy. What to do? I did the Red WOD but said if I was done too soon, I would do it again. I finished in 5.29 and that was too soon. Even Chris was still working. I figured it was really not enough when I first looked at it. Simply leaving the rep scheme intact and changing the double unders to single unders would have worked pretty good. So, I started up again after as small rest I got myself regrouped. It was harder the second time. I finished in 12.15. Chris was done before I finished the second round.

Cindy asked Chris if he was going to do it again, since he could probably finish a second go around before she was done with her first time through. Chris declined. I said I was doing it twice and Jason said it was because I was a beast. Hahahaha

There were only four of us there this morning and due to fitness levels and personal injuries, each of was doing this a different way. Individualization is CrossFit.