December 15, 2017

Daily score: 6 (ankle swollen)

Workout:

A. Two arm KB russian swings; 10 reps x5; rest 2 min actively on rower bw sets

35# kbs, 1711m total row

B. Straight leg hip extension isometric; 20 seconds x5/sdie; rest 40
sec bw sides



Done

C. Lateral box step ups; 10 reps x5/side; rest 1 min bw sides

Done, 24 inch

D. Standing single leg calf extensions; 15 reps x4/side; rest 30 sec

Done

+
For time:
50 TTB
 (each time you break perform a 30 second plank hold with strong
core/glute activation)


7:15 (20, 26, 32, 39, 45, 50), 5 planks

+
E. Side plank overarch; 10 reps x4/side; rest 1 min bw sides


It's been a busy week.  Typical of this time of year.  It's only December 15 and I am already 'partied out'.  I'm sick of alcohol and party food.  Not that it hasn't been fun but...Yesterday was my mom's b-day and we took the train up to Seattle for the day and shopped and ate and walked a ton.  It was super fun and sunny and good.  But my ankle was pretty swollen and tired by the end of the day.  This morning it was kinda stiff.  Not painful though, just swollen again.  This workout was great.  Two arm kbs are new for me and surprisingly challenging for the core and glutes.  I had to take a wider stance too.  The ankle felt stiff rowing which I hadn't felt at all on Tuesday.  I'm sure I'll be sore from the step ups.  But they felt fine.  Calf extensions fatigued way faster on the recovering leg.  I was shocked how hard the TTB exercise was considering how improved TTB has been for me.  The first 13 were smoothe and fast and then choppy until 20 when I came off the bar the first time.  The first plank everything felt good.  Back on the bar my grip was already tired!  I then did sets of 5-7.  But it was interesting how hard it was to engage my glutes on the subsequent planks, they got shaky and gave out before my abs would get tired. 

On a whole separate note, I hosted a party tonight (hence my spiel on being 'partied out') for a friend that moved away and was back in town for the weekend.  And 'surprise surprise' a pull-up contest erupted.  I know this has no real meaning in the realm of training but it is still a funny part of my CrossFit story so I'll record it here.  Years ago at my first CrossFit Happy Valley Christmas party there was a pull-up contest and I broke the door frame!  And I lost pretty bad.  This year,  I still lost, but only to one guy, and I got 10 unbroken strict pull ups (and he really was kipping, just saying, I am a judge ;).  I also remember CFHV offering $100 to the first girl to get 10 strict pull ups and how badly I wanted that.  Well, I may not have won money or glory or fame or really anything but...strangely it feels good anyway.  Progress.  Even at my own slow pace, it's still satisfying.  Thanks!