8/11/2010
Move to austin- transport 5 duffle bags through LAX and ATX. Ikea trip #1.

8/12/2010
Visit campus. Central Market, Target, Ikea trip #2.

8/13/2010
Visit school. Unload 7 boxes delivered via UPS. Practice bus riding.

8/14/2010
Ikea trip #3. Beers with roommate Travis, his bud Justin, and cf friend Duncan.

8/15/2010
Run around neighborhood for total of 13:08.
Hotter out than all the bro’s shirtless in one perfectly stage facebook pic. (Please make this happen. Frame it. Ship to Austin.)
Boating at Lake Travis, practiced trying to wake board. Dinner at the Oasis. Really good.

8/16/2010
Meetings with CrossFit Central and my academic advisor. Bought Larry Wayne BDMW3. Central is going to have me assist with events, much like my internship at CFLA. they might also have me shadow some of the fuller classes. I’m slowly meeting all of their coaches, they have tons. My academic advisor is a nice, busy lady. I will only be taking class 3 days a week. Leaving time for CF and getting a job. The new scooty has pep, needs some TLC. I’m going to have to get a Texas drivers liscence. Ew. 

8/17/2010
6:30 Jeremy- first SicFit WOD
20 squats
15 push ups
20 twists
dynamic running warm up stretches
400m run
KB walks- alternating arm- farmers carry, rack position, oh carry
3x
10 bench dips
10 push ups
20 kb swings (16k)

3x3 squat clean drills
pockets
mid thigh
above the knee

WOD 3x
5 power cleans (95#)
10 burpees

2:22

end with stretching

Jeremy coached me not to go heavier on the pow cleans. good move. i needed to go faster on the burpees. my training partner is a woman named Chardonnay. she’s a firebreather and i’ll be chasing her for a while. the sicfit box is real barebones and our training group is small. we meet mtwf. the weekends are on our own. i’m excited about the new programming for a while. going to add endurance work once i get a little more acclimated.

i didn’t sleep well the night before this first wod. i also woke up with hives on my lats and hips. took a benadryl. washed all the new linens.

8/18/2010
same basic warm up
slight variations on dynamic drills
kb walks
2x
handstand walks

wod 4x
12 alt lunges (45lb db’s in rack position)
10 ghd sit ups
10 dead lifts @ 135 (approx 65% of max)

not for time, just kept moving through. the lunges were by far the hardest, did everything unbroken.

Later went on a run through (in my rainbows) of the Women’s Only Challenge at Shoal Creek Trail. It’s going to be a really good place for endurance stuff. School orientation. Blues on the green with Chelsea, Trey, and Drew.

8/19/2010
Rest. Orientation, class sign up. Meetings for the Women’s Challenge and FGB5. FGB5 is going to be with 5 other affiliates at Westlake HS. I’m in charge of communicating equipment needs and working on heat sheets.

7/29/2010
Rest
Gymnastics at Dogtown

7/30/2010
Noon Michael
9 minute run
jump rope
row 600m

Back Squat
3-3-3+
105-115-125(10)

Amrap 8min
65 Single unders
8 Bar dips w/ purple band

6 rounds

Practiced low bar bs. Very low depth on dips. Chest not ready for anything with rings, even supports over 5 seconds. Chest sore.

7/31/2010
ITP Me
Jump rope
Stretch
3x
6 big box rebounding jumps
8 1-arm overhead squats
10 plank ups

20min Amrap
8 push ups (games standard from knees)
12 1-arm squat snatches (20#)
16 big box jumps (24”)

7 and 2/3 rounds

8/1/2010
8:30AM Sam
Big Loop
3x
10 DB front squat to push press
10 kb sling shots
wrist stretch

2 min of situps- 86

Fran
21-15-8
Thrusters (65#)
Pull Ups

6:57
Slowest time of my life. Weight was challenging. Need to up intensity and rest less. First post-op girl as Rx’d.

Hooverball.

8/2/2010
AM power yoga with Rudy

PM
Paradiso
5 min jump rope with 2x 3 burpees
3x
10 ghd sit ups
10 good mornings
10 mb clean and wall ball
dynamic stretching

WOD
3x
50 Double unders
25 wall ball 2 for 1’s (16# mb)

12:41
Super gassed after first round. Quads were drained.

8/3/2010
11AM Hollywood with Maddy Curley
Tabata Lunges
400m run
50 push ups and 50 sit ups
20min each set 1 min to complete various reps alt burpees and power cleans (65#)Missed 6 on round of 16 burpees
missed 6 on round of 19 burpees
No power cleans missed

1PM Jennifer
Big loop
3x
30s squat hold
30s plank hold
2 rope climbs
30s v hold

3x
400m run
500m row
50 Double unders
19:28

quads gassed for the row. should have pushed on the run. good du’s.

PM Gymnastics (tired!)

8/4/2010
Rest

8/5/2010
7AM Jonesy
3x
10 ghd situps
10 OH squat
10 1-arm kb swing
3 DH pull ups

10x
10 Burpees
10 pull ups
10 jumping lunges
10 1-arm kb swings (16k)

27:04

rounds 1-4 did jumping pull ups, round 5 did dead hang pull ups, round 6 jumping, rounds 7-9 purple band, round 10 dead hang. Long and slow

8:30AM Jonesy
Split Jerk
5-3-1-1-1-1-1
85-95-115-125-135-145F-145F

need to be faster on the dip drive.

@CrossFit Goodland
DH Pull up practice with blue band
4x
PROWLER!
alt with
10 push ups
10 ghd sit ups
10 push ups

looove the prowler, went down and back maybe 30yds each direction?

@Pacific Coast CrossFit
Run
2x
10 MB Cleans
10 Back ext
10 6-ct push ups

20 rep max back squat
5x45, 5x75, 5x95, 3x105, 20x110

Pull up ladder
12 rounds

rounds 1-3 were dh pullups, ripped on round 12. quads were quite sore/tired to begin. could have done 115 maybe.

8/6/2010
8:30 Andy
big loop
3x
5 dive bombers
10 lying frankensteins
5 wide/reverse grip, dead hand pullups
20 lateral bridges

750m row
12 thrusters (85#)
45” L-sit (paralettes)
500m row
9 thrusters
30” L-sit
250m row
6 thrusters
15” L-sit

15:55

Shooting for Bravo! Thrusters were very heavy, L-sits were more like chair sits. Really good vocals by Monica and Logan on the row.

8/7/2010
ITP- Me
Small loop
Agility ladder
3x
5 Curtis P’s (pow clean, front squat, right lunge, left lunge, push press)
8 -6ct push ups
10 ghd back ext

5x 3 Min AMRAP, 1 min off
5 squat cleans (95)
11 abmat sit ups
10 1-arm db push press (30)

2 1/3, 2, 2, 2, 2= 10 1/3

Very hard to say goodbye to the ITP class. They really are my people. Been through a lot with them and the support of that group means a lot to me outside of just crossfit.

8/8/2010
Recover from August Exodus
Hooverball!!!

8/9/2010
5:30PM Michael
Back Squat
5-3-1+ 
115-135-155 x6

Cookie
50 2ct Mtn. Climbers
4x
80 Single unders
15 toes to bar

9:47
need to work on kipping on t2b. back squat felt good. can go heavier.

8/10/2010
1pm Jennifer- last class at CFLA for a while
skipping big loop
3x
12 partner MB situps
10 mb twists
8 big box jumps
6 push ups

21-15-9
dips (purple band)
box jumps (24”)
OH walking lunges (25plate)

7:48
dips were slowest, box jumps were easiest.

7/25/2010
Sam’s first class
Warm up jump rope with squats, lunges, push ups

1000m Row
4:12

Hate rowing, tried not to die.

Fun With Plates- 25lb plate
200m plate carry
20 OH walking lunges with plate
10 shoulder to shoulder plate thrusters
13:22

Worked out a new carrying technique on my back. Gave myself a plate burn. Interesting WOD. Sam did a great job running the class!

7/26/2010
Warm up run
high box jumps
walking lunges
push ups

Santa Monica Smoker Make Up
30 front squats (80#- intermediate+)
1 mile run
10:54

Definitely a great challenge. Squats were hard, the whole thing was hard. Subbed this WOD for the hspu/cleans. Can’t handle weight hitting my sternum yet and hspu’s are shakey.

7/27/2010
warm up run
3x
10 good mornings
10 pistols
10 sit ups

7min AMRAP
7 dead lifts (155#)
11m run
14 pistols (to red plate and med ball)
21 double unders
11m run

3 and 1/3 rounds

I need to work on pistols big time. Prescribed DL was 205#, working my way back up on strength.  I would say that I am starting over in terms of rebuilidng my cardio vascualr endurance and rebulding my strength. Basically my endurance was lost, but strengthwise I still have the muscle memory and just need to activate.

7/28/2010
warm up 800m run
stretch
work up to kb weight
practice pull ups
work up to jerk weight

Huge Hellen- CrossFit Games Individual WOD #2
1200m run
63 kb swings (16k)
36 pull ups
800m run
42 kb swings
24 pull ups
400m run
21 kb swings
12 pull ups

27:31

Within 90seconds, work up to 1 rep max shoulder to overhead
95#, 115#, 125#

First WOD doing pull ups. Went out pretty well on the first run, broke kbs into 21-21-21. Did my first set of pull ups and got…3. I freaked and assumed I’d never finish the pull ups. But I kept pace with Shirley and decided not to scale. Pull ups were definitely the limiting factor. Running sucked. The soreness is setting in…

7/21/2010
Noon
Big Loop
25 burpees- thanks andy
3x
10 ghd sit ups
bear crawl

800m run
50-40-30-20-10
Box Jumps 20”
10-20-30-40-50
spider to crab
800m run

21:11
As RX’d
with Aussie Stacy/Bubbles

Shoulders/chest super tired after

PM
9min open water swim. super choppy.

7/22/2010
Rest

7/23/2010
Noon
Big Loop
OH shoulder warm up
Burgner
Snatch practice
3x
22-33-45-43-53-63-68

Nancy
5x
400m run
15 OH Squat 65#

19:01
As RX’d

6:16 slower than my time on the leaderboard, which was set two days before I got sick. This will be a good measuring stick on my wellness journey.

7/24/2010
Santa Monica Smoker Day

Running
random dip and pull up drills at that Brentwood elem school with the mini track
3x franklin hill starting on the golf course side

dr. said i’m good to go as i feel comfortable. getting comfortable with uncomfortable again. this time on purpose.

7/11/2010
Rest- San Clemente

7/12/2010
Warm up
Run

Baseline
500m row
40 squats
30 sit ups
20 jumping lunges
10 ghd back ext
4:59

Grace
30 squat cleans with PVC
3:42

focused on correct form rather than going fast
still tired afterwards

7/13/2010
Warm up
Run
10 windmills
20 second hang

150 squats
4x
200m run
15 db hang power clean, push press, windmills with 5lb
30 lateral paralette jumps
17:44

felt really good. considered scaling the reps, but felt ok so i went for it

7/14/2010
warm up
run and hip stretching

WOD
run to 18th St
out—> 1 min on, 30 sec off
back <—1 min on, 1 min off
approx 23 min

Tabata
jumping lunges- 16, 15, 16, 13, 14, 15= 89
sit ups- 14, 12, 12, 12, 12, 12= 74
back ext- 16, 13, 16, 16, 15, 15= 91
Total- 254

run felt much stronger

7/15/2010
Rest

7/16/2010
AM Run/walk around santa monica, up franklin, around golf course, home on amherst

7/17/2010
ITP
Hooverball run
Hooverball catches
MB hot potato

5 minute marathon (1 min on, 30 seconds off)
5 min row- 48 cal
5 min wall ball 8#- 64
5 min DL 45#- 76
5 min up/downs- 45
Total- 233

can go heavier next time

7/18/2010
warm up
run
good morning, push press, OH squat
sit ups

36-24-12
kb swing 16k
lateral box jumps 20”
then 1000m row

AS RX’D DUDE.
12:07

really sandbagged the first 3/4 of the row
chest felt good with the kb swings

7/19/2010
warm up
small loop
3x
10 frankensteins
10 jump squats
wrist stretches

5x
max front squat 43#
2 min single unders

front squats- 20, 20, 22, 24, 25= 111
single unders- total 1740

need to go heavier
hips a little sore

7/20/2010
warm up
small loop
2x
12 mb v twists
10 walking lunges
1 dead hang pull up

Split jerk
3-3-3-3-3
55-65-75-80-80

alternated legs. focused on using legs and dip drive. lowered verrrrry slowly. chest felt tight, not painful.

7/11/2010
I totally blew it and missed writing again on the 2 month mark. But I have a good excuse. I was out living life.

Frankly, life has been great. I left Sacramento on June 28th and went up to McCall, Idaho to hang out with my grandma. She and I had some good times. Even though the power was out for 24hrs we got a lot accomplished on her little farm. I got back to LA on July 3rd. I have a follow up with my cardiologist on Thursday hoping for the all-clear.

I’ve had to adjust my pace a little on my return to CF. I went at it pretty hard last week and felt the fatigue of several days in a row. Plus too much yoga. I really need to stay away from using my chest/arms and there were just a few too many up dogs involved. Rest has been a key to my ability to work out. My cardiovascular function is way down and taking walking breaks resets my system. 

I haven’t tried to lift any bars yet or hang/do pull ups. I just know my chest isn’t ready. The pictures of my steel sternum stitches remind me that I don’t want them to open me up again, so let’s not blow those out. My pectoral muscles are still a problem. They hurt when I run and get random aches throughout the day. I wake up with a sore sternum now that I’m back to sleeping on my side.

When I really break it down, I would say that I feel well. And I feel healthy. But I do not feel fit.  The fact that I still get the urge to walk during 10 minutes of light yogging tells me that. I no longer feel weak or fragile (being 17 lbs under fighting weight will do that). And I don’t feel fat (getting back to fighting weight without lifting will do that), but I do feel heavy. Muscle soreness comes easier and lasts longer, but my joints feel good and my old labrum tear doesn’t seem to exist. Apparently 3 months of inactivity can heal GLAD lesions.

What I have been doing is catching up with old friends and getting out as much as possible. As a student-athlete at UCLA I didn’t do as much around town, as I was busy with teammates and practice and class and oh yea college.  But now I’m lucky to have a great group of fun loving Crossfitters who want to get out and laugh with me. I finally got some sun down in San Clemente yesterday. I’ve got all of July to take advantage of unemployment and “disability” before I move out to Austin, TX for grad school.

My return to the gym was fantastic. I probably stopped by CFLA 5 or 6 times the first day back to check in on pretty much all the classes and say hi. Everyone has been super supportive and I’m just glad to be amongst friends. I can’t say enough about the support they have provided me througout this experience and I’m so incredibly overwhelmed by how loved I feel. The coaching staff has been super welcoming in terms of getting back into classes and letting me modify everything. Their leadership and guidance has been a source of constant inspiration that I hope I can always find in the CF community!

7/7/2010
7AM
Run/walk with Jonesy. Up San Vicente and back. About 40 minutes.

Overall felt pretty crappy. Sluggish from 4 days of activity in a row. Jonesy was great though. He let me walk as much as I needed and asked me about my body. His questions helped me to really check in with myself and evaluate my fitness. I was frustrated with my weakness, but Jonesy reminded me to be OK with what I was experiencing. I need to remember that everyday is a step forward from where I’ve been and that feeling bad is my body’s way of reminding me of my limits for now. It’s good to be vertical.

7/8/2010
Rest

7/9/2010
Noon
Warm up run
3x
baby tire flip down the room
10 lunges (sub for muscle downs)
10 handstand shoulder taps
20 double unders

Vortex
200 Double Unders
Every minute on the minute do 5 UpDowns (sub for burpees, no push up and touching an OH target)

I modified this. I did 100 du in 3 rounds, then just did the updowns for 3 rounds, then did 100 more du, then just did the updowns till the 20min mark. Finished the du in the 12 round.

Felt good to do a whole class. Got to do the warm up run with Becca, did some free standing handstands, sweated a lot, and basically felt great.

7/10/2010
9:30AM
warm up small lap
some random movements

20min AMRAP
3 medium tire flips
10 slamball wallball
10 jumping or weighted lunges (sub for weighted pushups)
14 GHD sit ups (sub for rope climbs)
30 double unders
200m plate carry 25#

3 and 1/3 rounds.

the 20 minutes went fast. the slamball wallballs were the hardest. good wod.

6/22/2010
Walk/Jog around East Sacramento/Mid Town.  1 block run/1 block walk.

6/23/2010
Walk/Jog to visit Natale. 1 block run/ 1 block walk.

6/24/2010
Walk/Jog to CrossFit East Sac to watch class/socialize. Stretched a lot.

6/26/2010
AM Walk/Jog around McKinley Park. 30seconds on/20 seconds rest.
Paddled around my neighbor’s pool. Practiced treading water and old water polo fitness.
PM Tabata around Elvas Ave. Hard.

6/27/2010
Ran whole park perimeter without walking. Then 1min on/1min walk on grass. Hard

6/30/2010
Idaho!
Walk/Jog to the lake and back x2.  3x 10 squats, 10 lunges

7/1/2010
AM
4x
100 jumping jacks
25 sit ups
20 leg swings
5 knee push ups

PM 35 min run/walk at Ponderosa State Park. Ran UP trails. Walked down.

7/2/2010
Farming

7/4/2010
Power Yoga with Dan 10:30AM

7/5/2010
AM Franklin hill run. Not full distances. 3 min rest in between
3x starting at Lipton. 55, 53, 55.
3x starting on golf course side. 51, 57, 58.

PM Power Yoga with Dan 6:30PM

7/6/2010
Walk/Run from CFLA to 20th St. 1 min on/1 min off.

Tabata
Squats & sit ups x 4
19-15, 17-14, 17-13, 17-12
lunges & sit ups x 4
12-12, 12-11, 12-12, 12-12
Total 219

I’m back.

6/11/2010
So as many of you know I’ve been out of commission since April 3rd when I got sick with what we thought was meninigitis, which turned out to be a bacterial infection (haemophilus parainfluenzae) on my heart that required open heart surgery. I had surgery on May 11th so today is the one month anniversary of my operation. I’m feeling better everyday and I get my PICC line out today so I will officially be tube free and on track to begin exercise at the 6 week point if everything continues to go as well as it has.

It was really a coincidence that I decided to write in this blog on the 1 month date, but I was looking through my bookmarks and I checked out everyone elses notes and got insanely jealous of Zach and Becca and everyone doing fun stuff and going after their weaknesses and setting PRs. It’s the first time that I’ve really felt like I was seriously missing out on something. It’s hard to believe that Crossfit is the big one when a lot of my friends have been traveling and partying and basically enjoying their summers. I guess that it’s the fighter in me that wants to see how hard push ups really are after your sternum has been cut in half and to test that patched up valve with some box jumps and shuttle runs. I was told that I should make a 100% recovery and I’m getting the itch to get there.

This is weird for me to say because I’ve never really seen myself as a patient person and I think I’ve done a good job of taking things day by day and not trying to get too many steps ahead of myself. I realized that I’ve also looked at the past few months as being a timeout from real life. Like I was taking a side journey and that I’d get back on the main road soon enough. I’ve always defined myself in terms of athletics and without that aspect of actually being a competitor it has been hard to relegate my focus to simple health and recovery.

Several good things have come through all this free time. One is the relationships with friends and family that I have relied on for support and solidification of them in my life. I’m incredibly thankful for all the notes of encouragement that filled my hospital time and for the visits that kept me company during long days and evenings. I have no idea how I will ever show my appreciation for my Crossfit family and CFLA. From the Sunfare food deliveries to Bill Jordan simply saying, “I’ve been thinking about you a lot lately,” then showing me his kidney removal scar- I cannot imagine feeling more loved.  I am also more closely connected with my sister and parents for their constant attention before and after surgery. I did not spend a night alone in the hospital and even when I claimed to not want the post-op popsicles my sister stood by me and fed them to me until my bloodsugar was back up and my whole mouth was red. 

Another positive is my passion for athletics beyond participation. I’m going back to school to study sport management and I now feel excited about that field beyond just doing something different with my life. I’m eager to learn and develop a new career plan based on what I learn. I feel like I’m going to be moving forward whereas before I almost saw grad school as still treading water. Before this all went down I had been feeling some existential anxiety. And while I still don’t know my purpose in life on this planet, at least I’m excited to find out what it might be. I remember one headache and morphine filled day in early April when I asked my dad about a lot of the things that had been on my mind and he disregarded all of his professional and educational accomplishments and told me that one of the things that had brought purpose to his life was raising my sister and I. It was one of the days that was the hardest and the best at the same time.

I’ve been cleaning out my old room in Sacramento this week to make room for a foreign exchange student my parents are hosting this fall. As I go through old year books and journals and take down all my medals from grade school to highschool, I realize that I never accomplished my goal of being an Olympian. And it’s a goal that I am probably never going to achieve. I’m simply excited to continue to grow as a person and move towards the human traits that I want to obtain.

I don’t really know where I’m going with this. But maybe I’ll be able to look back on this in 10 years and see spring of 2010 as something completely different.

4/2/2010 Good Friday at CrossFit Central in Austin, TX on a trip to check out my future grad school program at the University of Texas

Warm up
rowing
walking stretches- lunges, inch worms, knee raises, etc
3x
10 pull ups
15 squats
10 push ups
15 kb swings

“Jesus WOD”
14 rounds (after the 3rd, 7th, and 10th round do 7 Turkish get ups with each arm)
10 deadlifts
10 squat cleans
10 push press (65#)
400m walking barbell carry
1:03

Obviously this was a long workout, to honor Jesus walking with the cross on good Friday and the 14 stations of the cross.
If was a nice warm day in Austin. And the CFC crew was very welcoming and I just hope they will be as great of a cf family as CFLA has been.
Got the shivers/shakes at dinner that night, scaring me pretty bad. Thought I had Rhabdo- but nope, just meningitis and a broken mitral valve.

4/1/2010
AM at CFLA
warm up jump rope
3x
spiderman
10 ring rows
5 split jerks
20 kb slingshots

WOD
25 double unders
20 split jerks 95#
20 sdlhp 16k kb
50 du
20 split jerks
20 sdlhp kb
25 du

6:33

the jerks were definitely the hardest part. Split 7-7-6 on both rounds. Did the sdlhp 10-10. Unbroken 1st and last du, middle went 20-15-15. Shoulder made the jerks unbalanced, iced afterwards.

3/31/2010
Rest

3/30/2010
AM CFLA
warm up jump rope
3x
crab walk
duck walk
20 lateral bridge raises
5-7 push ups

WOD AMRAP 20min
10 HSPU (2 abmats, mostly kipping)
15 box jumps 24”
20- 2ct. bicycles

9 rounds plus 10 hspu

shoulder didn’t like pull ups or too much rom on the hspu. kept it simple.

PM
Power Yoga with Vytas
Super crowded, super duper sweaty. Shoulder loosened up nicely. Class was ridiculous packed.

3/29/2010
AM
Acupuncture with Kristie
Kristie has an advisor on Monday mornings who specializes with orthopedic injury type stuff through neurological pathways. He had her loosen me up, calling pretty much every point on my body, “tight, because she’s an athlete/works outs…” He had her hook me up to the e-stim machine again and the points seemed to connect a little better. My shoulder was feeling really good afterwards.
I’ve been doing some rehab movements that Kenny taught me and another little trick that the acup. guy tried.

PM CFLA
Warm up run
3x
10 pvc oh wall squats
4 muscle up transitions, 2 muscle ups
8 mb toss ghd sit ups

WOD Nancy
5x
400m run
15 Overhead Squats 65#

12:45

tweaked my shoulder on the last mu practice. thought about going heavier than Rx’d but went for the board instead. all squats unbroken.

3/28/2010
ITP Helper 9:30, worked out at 10:30
warm up 7 min jump rope
Burgner
3x
8 mb push ups
10- 3ct. sit ups

WOD
5 Rounds- 3min AMRAP- 1min Rest
12 Double Unders
8 Hang Power Snatch (45#)
4 clapping push ups

3.3 - 3 - 3.3 - 3 - 3.3
Total of 16 rounds

felt like death, but the wod wasn’t too bad. had to focus on being explosive on the push ups. right shoulder felt more sore than the left on the snatches.