pullups & DU's

Warm up:

1000m row or 1/2 mi run
25 situps
25 pushups
25 back ext
25 squats

Then:

5-4-3-2-1 reps of:

weighted pullups
30 double unders between each set

Post weights of pullups and consecutive DU streaks to comments

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"The Iron Man Chronicles"
by Lizz Bennett

Lizz tries EVERYTHING  

Four times last week I had to pullout of a workout after just a few minutes.  Over the last few weeks I have had to take my crushed ego and ice it 3-5 times a day.  What is that stupid phrase about hind-sight?  It took a while but I have figured out the sequences to my injury.  I was rear-ended at the end of July, immediately went and got treated and felt great after a few weeks.  Getting ready for my half Ironman, I adjusted my bike seat forward and it felt so much better that I went and moved it about a ¼ inch more.  Duh…for the 56 miles on the bike I felt like I had labor pains in my lower back.  Getting off the bike in T2 was traumatic, not to mention the 13.1 mile run.  Thinking nothing of it, (again…duh), I went and lifted a few days after that.  Guess my back had it at that point, because I felt it absolutely give out.  I was totally swollen from shoulder blades on down for days and could barely walk upright. 

 

I can handle pain pretty well; it’s something I have prided myself on.  But what I can’t handle is giving up.  I have always pushed myself to my limits, never condoning quitting, even if I had to walk across the finish line.  But having to quit a workout 4x in a row?  Not only is my back hurting, so is my pride.  What screwed up way of thinking is it when I feel like a failure because I can’t complete a workout because I’m injured?  What alternate universe is it actually alright to workout when you’re hurt?  I have seen this so many times, people working past an injury only to aggravate it and make it worse. I think the internal struggle is knowing whether or not you are legitimately quitting because you know by continuing you will hurt yourself worse, or quitting because it is too hard and you are not up to the challenge.

 

Last week, at swim team, I got out of the pool after only 20 minutes.  I was convinced everyone was thinking, “What a wimp, this wasn’t even a hard swim set.” But regardless of what I think others are thinking, I know I got out of the pool because it was making my back worse, and not because I couldn’t finish the swim.

 

Getting honest with yourself is the hardest part of being an injured athlete.  I feel like I have been going strong at 90 miles an hour and now I am at a complete stop.  I have gone from being in the best shape of my life, to standing up and sitting down like an 80 year old woman.  Not being able to workout everyday has messed with my head.  I am angry, annoyed at myself, moody, and sad.  And that is what it took for me to get truthful about what is going on and what I am going to do about it. 

 

This Saturday is the St. George marathon.  It was the first marathon I ever did-10 years ago.  And this year I planned on qualifying for the Boston marathon in 3:30.  It was going to be a huge event signifying the changes I have worked so hard on in my life and with my body. My family was going to be there and we were going to make a big weekend out of it. But I pulled out.  I know for a fact that I could’ve finished the race.  I could’ve gutted it out and handled the pain.  But I also know that by doing that I would’ve permanently damaged my back long term.  My decision is to be honest with my body and my heart.  One aspect of being a true athlete is knowing when it is alright to push through the pain and knowing when to stop.  Recovery is why we get stronger, not ignoring an injury for the sake of pride.

 

Time to dedicate myself to healing; I am going to be as diligent to my recovery as I was in my Ironman training. I’m taking this time to be perfect with food and rest, time to self talk like never before, and time to analyze the real reasons I work so hard.  I think the failure would’ve been me ignoring what I felt, for the sake of what I perceive others thinking of me.  I look forward to getting back to 100% in time to start training for the Ironman in May.  The day I decided to pull out of the marathon was really tough.  But I found this video and it reminded me what I am sacrificing, it put me back in perspective.  My goal is the Ironman, and I will get there.  Not only will I get there, I will get there healthy.

Comments

[Troy]

Lizz, THANK YOU for that article and sharing! Perfect timing; it is exactly what I needed to read right now. (I'll explain the next time I'm able to come workout and see you) I hope your back gets better soon!!

[Rachel]

Perfectly articulated. Strength and endurance come in many forms. I believe if we knew the "behind the scenes" challenges people around us are facing, we'd give so many individuals an RX just for showing up. Kudos to you Lizz and everyone else who is working on strength and courage outside the gym as you face your unanticipated challenges.

[Tracey Nelson]

Lizz,

I cried as I read this, You are so Amazing. I was thinking about you this morning when Austin and I got up yo workout together. It is because of you I have been able to keep strong and do the things I need to do. Thank you for being such a great example and thank you for being such a honest, truthful person. I hope you get well soon.

[Suzanne Martin]

no double unders for me and max weight was 10#.

Lizz, you are an inspiration, thanks for letting us know again that its okay to "feel the pain" and not just ignore it!

[Ryan N]

Lizz - Thanks! and our thoughts & prayers are with you!

5/0, 4/20#, 3/20#, 2/35#, 1/50#. dbu streak - 30

[Wally]

Best wishes for a speedy and full recovery, Lizz. I had a back injury myself a few years ago, and it took a little time and some careful handling, but I found the one exercise system that not only didn't injure it further, but strengthened it enough that i can do anything now that I could before I injured it in the first place, plus a bunch of stuff that I never would have even tried before. (it was crossfit - so you are definitely in the right place)

You are one tough mama, Lizz.

5/5, 4/8, 3/10, 2/20, 1/35 (tried 40 3 times, but I couldn't get more than my nose over the bar)

[Alison]

Lizz, I would much rather see your back with needles than Scott's butt.

[Marcus Walton]

Pull-ups =
5/30lbs, 4/50lbs, 3/65lbs, 2/85lbs, 1/105lbs. It was nice to spend some time focusing on double unders.

[FitZoner]

5 reps - 20# - 55 consec du's
4 reps - 35# - 76 consec du's
3 reps - 50# - 77 consec du's
2 reps - 65# (failed) - 56 consec du's
1 reps - 65# (failed) - 30 du's

Alison - DON'T LIE!

[Troy H.]

This looks like it was a fun workout. Wish I could done it! Next time....

Alison, why are you always talking about Scott's butt??

[Tara Walton]

5/8lbs, 4/10lbs, 3/12lbs, 2/15lbs, 1/20lbs
30 DU

[Chaney Packer]

5 reps-10lbs
4 reps-15lbs
3 reps-15lbs
2 reps-25lbs
1 rep-35lbs

21 double unders in a row was my best

Fun workout! Thanks.

[Courtney Fuller]

Marcus- Where and how did you even hold 105 lbs...

5- 15 lbs/5 DU- lost pants
4- 20 lbs/5 DU- lost pants
3- 35 lbs/5 DU- lost pants
2- 35 lbs/23 DU
1-35 lbs/27 DU

My question is, instead of double unders..Neil why don't you just whack me with the rope a bunch of times while I jump in place. Same concept.

[Alison]

Troy, you just wish it was yours!

[Julie Gates]

I finally got my first double-under EVER! That sounds pathetic, but to me it's a huge deal.

[Jodi Hugoe]

Lizz, you are inspiring and I wish you the best, I love to see your smiling face in the mornings and how you are so good at what you for all of us! Thanks!

5/5,4/5,3/8,2/10,1/15, still have welts from DU's but they get better each time & seemed to be easier to do when I would relax a little bit more than trying to fight them. Arms still sore from yesterday's wo, will do more weight next time.

[Dave Fuller]

The double unders make me feel like I am a water buffalo trying to jumprope..

[craig c]

5/12, 4/12, 3/15, 2/20, 1/25, 1/30, 1/35

[Scott Budge]

5/20# 22 DU Streak
4/35# 23 DU Streak
3/65# 18 DU Streak
2/65# 27 DU Streak
1/65# 17 DU Streak
Lizz- Amazing. You are absolutely amazing.
Marcus- What brand of roids do you prefer?
Alison- You can see my butt anytime.
God- Please don't let my blistered butt be my fifteen minutes of fame.

[Jenn]

Worked hard on releasing slow from pullup. Did okay. Tried a few with 5lb and two with 8lb. Have many welts from failed double under attempts. Forgot supp today and felt a difference!

[Marissa Hewitt]

Did this workout - my heaviest weighted pullup was 20# and 14 was my highest consecutive double under - I suck at those!

[Charity Hughes]

First time posting.. ever!
Back again after a few weeks off, getting the school schedule arranged. I feel like I'm starting all over again!
5/3
4/5
3/8
2/10
1/12
I think thats right?! DU's will be the death of me, but I did get a few good ones in there!