The Walking Dead is going to be the death of me.  I was up at 3 a.m. from a super intense zombie nightmare, and couldn’t fall back to sleep as every noise I heard had me convinced that I was about to be nom-ed alive.

I will totally be one of the first to go in a zombie-pocalypse.

So with that, I was wide awake and at Crossfit this morning ready to work.

Warm Up- usual stuff.  My upper back and quads are achey from all the riding I did this weekend.

SWOD: Back Squat 5×3
1×20@ 33 warm up
1×5@ 53 warm up
1×3@ 83
1×3@ 93
1×3@ 103
1×3@ 113 PR
1×1 @ 123 PR

YAY new PR’s!  I feel like I haven’t done back squats in forever, so I knew I would PR with a set of 3.  The 113 was great, and at 123 I had one decent rep and then just got stuck at the bottom.  I could literally feel my core collapse and my knees start to come in and just couldn’t fix it.  I ended up on my butt, but whatever.  2 PR’s in one day!  YAY!

KB swings
DB Push Press

Score: 8:04 @ 25lbs kb and 20 lbs dumbells

This was fun.  My shoulders were screaming during the push presses, but I think I went with the right weight all the way around.  Coach had us set up our KBs at one end of the box and the DBs at the other, so it was nice not to just be standing in one place the whole time.

3 rounds
1 minute plank hold
10 airplanes
10 med ball twists

YAY for midline work.  I really need it, and having it built into the class is hugely beneficial to ensure I actually do it.

I was able to do the first plank hold all the way thru, the second I broke at 40 seconds and the third I broke into two 30 second plank holds.  And I took the skin off my elbows/forearms on these.  Ouch.

Med ball twists were with 14 lbs ball and my feet on the ground.  I find that if I lift my feet I feel it completely in my hip flexors and my right one actually cramps.  Owie.


6 am carnage

Another 6 a.m. class for me today.  This one wasn’t particularly hard to get out of bed for as I woke up around 3 a.m. and never went back to sleep.  In good news, all of my laundry is done, the kitchen is clean, and I totally started a new book series in the 2.5 hours I was awake and pissed off at myself for not being able to doze back off.

Gotta get this sleep thing figured out because I know I’m going to completely crash today by lunchtime.  4 hours of sleep does not a happy Nicole make.

Enough complaining.

Warm Up:  The usual.  I showed up a few minutes early and did some extra foam rolling.  My hamstrings and glutes are crazy sore today and my quads aren’t in much better shape.

SWOD:  Front Squats 4×5
1×10 @ 33 warm up
1×5@ 53

My legs my LEGS.  Holy crap by that last set my ass wanted to punch me in the face.  I really would have liked to see more weight on these, but will take what I can get today.

WOD: (because my legs aren’t already screaming…)

12 minute AMRAP
600 m run buy in (or 1.2 mile bike)


10 wall balls
8 DB snatches each arm

Score: 3+5 with a .85 bike and 20 lbs on snatches

There were four of us not running today, and coach decided that rather than row (since there was a lot of pulling movement in the snatches) he would have us ride.  A quick calculation and he decided that 1.2 on the bike would be comparable to 600m on the run.

Coach can’t do math at 6 a.m. apparently.

Around the time that everyone had come in from the run and gone to work on the wall balls he waved us off the bikes and we got started.  That said, had I been running my girls that I usually try to keep pace in came in a bit after me, so really, I got a jump start on the WOD.

This was brutal.  I actually really like DB snatches, and this is the first time I’ve manned up and done them at 20 lbs.  I am not wall balls biggest fan, but I broke them into sets of 5 and just tried to keep moving.  By the last 3 minutes of the WOD I could not believe we still had 3 minutes left to go.  I was completely gassed.

Coach called time and I literally collapsed to the floor and had a solid 2 minute coughing fit.  My lungs still aren’t clear of all the strep throat gunk.

Following class coach posted this picture online that he titled “6 a.m. carnage.”

My response?  “Oh so I wasn’t the only one who collapsed immediately?”

Great workout.

Squat Assessment aka damn it knees why won’t you do what you’re supposed to?

My box is awesome.  I know that’s not news to anyone who reads this blog, as it’s pretty much all I talk about.  Well, that and sex.  Oh, and poop.

Tangent.  Back on track.  So a few weeks ago the coaches told everyone that they were willing to do squat assessments for anyone interested to help us to better understand where our limiters might be, and then give us “homework” to improve our mobility, stability, etc.

I messaged super-awesome-girl-coach right away to set up an appointment.  Obviously, I got sick between then and now and we rescheduled for this morning. I was SO excited to get some additional feedback.

As she and I have been working together and she was very aware of what my issues with my squat are, she had a whole prescription written out for me as a starting point, and added as we went through our 30 minutes together this morning.

First off, my hip stability isn’t fantastic.  As a result, my knees don’t always track out how they should and I have a tendency not to keep my weight in my heels.  Adding to that is that I have really terrible ankle mobility, especially on my left side, which I’ve been turning my toes out to compensate for.

Oof.  So basically, my squat is a mess.

Luckily, there is hope!

I now have two different “Warm Up Circuits” that I will do on alternating days of stability movements to help my hips get stronger and move in the direction they’re supposed to (knees out!).  In addition to that, I have six daily mobility exercises to run through to help my ankles, calves and hip flexors develop the mobility I need to not only achieve depth in my squat, but to achieve it with great form.

All told, this daily circuit will probably take me 15 minutes, maybe a bit more as I’m learning the movements.  That 15 minutes will pay untold dividends on my squats.

I am SO excited to get started.  And even more than that, I’m SO lucky that I work with such knowledgeable coaches that not only do they want you to show up and do the movements, they want you do to them CORRECTLY and are willing to take time (for free I might add) to show you how.

Stay tuned for some awesome PR’s in weeks to come.