Yesterdays Workout

Friday

5rds for time:

10 seated db power cleans 40lbs

crutch across basement

10 strict chin ups

25 push ups

crutch back

12:22

Saturday (Today)

15 minute walk outside

Notes: Last night I drank a bit and played some poker with the uncles but other than that the nutrition has been spot on minus thanksgiving too of course. Not sure about tonight but might be drinking a bit again...(my dad got a bottle of gin and some tonic water so you know what that means) My ankle has been progressing nicely the first day of surgery was fine because it was all numbed up but the 2 days after that were the worst pain and it hurt pretty bad. Then the next day was a break through I could put pressure on my foot and balance on it. As of today I actually walked on it with out crutches this morning and only the boot granted it kind of hurts not from that but we are definitely making progress. I really enjoyed doing that workout yesterday it gives you a different perspective being some what temporarily handicapped while working out and makes you appreciate everything else so much more. I also have so much respect for people like kyle maynard who do it on a daily basis such cool shit. Relaxing the rest of the day and probably sunday then maybe a workout on Monday and my follow up appointment on Tuesday which I can't wait for because the whole not getting my foot wet thing makes it a bit tough to shower.

Surgery

So this morning I arrived at the hospital at 6:00am. They got me all set up in my room and asked some pre operation questions. I got all set up on an IV which was a problem because I hate needles in my arm but I got over it after a few minutes and maybe it wont bother me in the future. Right before the pushed my bed down to the operation room they put a "happy" medicine into my IV and let me tell you that awesome. About half way down the hallway (which was about 2 minutes later) I started to feel the medicine. I was in a good place going into the operating room. I had to roll from one bed to the operation table and that was a struggle the medicine made my body so heavy and I had a hard time making it to the other bed. Then from here I only remember getting a blanket on me and I said "well this is nice and warm" and they laughed and said it was out of the dryer and the next thing I knew I woke up 2 hours later in recovery room. This is my first surgery and my first time under general and everything went so well. I woke up feeling refreshed and not groggy at all to be honest I thought they hadnt done the surgery yet. It was a weird but cool experience and I am glad it is over. Now I am on the road to recovery!

The Last Stand

Amrap 10

5 db hang squat cleans 50lbs

7 supine ring pull ups

9 push ups

10rds

To many curls to count

best shoulder mob ever and tacked and stretch pec minor

Body: not to bad

Sleep: 8.5hrs

Nutrition: Not bad had some ice cream and some oatmeal cookies that were homemade

Notes: Well that was it the last work out before surgery because tomorrow I am going to relax and then surgery is on Monday. Once again anxiety is high at this time but I am doing my best to keep it under control. This workout helped a lot and I really went hard because I wanted to make a point for my last workout. I may post tomorrow but if I don't I will post after surgery and update on everything.

Racquetball

Played an 1hr 20mins of racquetball last night

Body: not bad ankle is so ready for surgery

Nutrition: great

Notes: Nothing special about yesterday just decided to play some racquetball which I haven't done in forever. Kicked my friends ass incase you were wondering. Everything is feeling pretty good minus the ankle I really just want the surgery to be over. As you know I have pretty bad anxiety and it is kicking in for surgery. Looking for new relaxation techniques to keep me calm. So far listening to a relaxing playlist I built works and so does a deep breathing technique I learned a while ago. I will be looking for more because that wont be enough on the day of surgery.

500m Row Repeats

500m Row Repeats

1:41, 1:50, 1:50

Body: good

Sleep: 8.5hrs

Nutrition: great again

Notes: Solid quick little work out. Definitely made a difference in my day. Just winging it this week until Surgery on monday. That is all.

A Nice Day of Training

Bench

5x135

3x185

5x205

5x225

3x245

Dips

20,15,15

BE w/25lbs

2x15

Tabata Row

842m

Body: pretty good hip still bothering me but I am hoping that it is going to be fixed when I get orthotics for my flat feet.

Sleep: 8hrs

Nutrition: not the best

Notes: First off I am still on meds for my ringworm so I have been staying in since I can not drink on this medicine. So I am sitting around like stephen glandsburg but o well it is for the best. Today was just an all around nice workout for me. I had no problems and nothing really bothered me with anything. The tabata row was a nice little conditioner per usual. Resting Sunday and resting for most of this week. Surgery is a week from Monday!

Taking a Look Back

Since I just had my 500th post I thought it would be nice to take a look back on some of the highlights from the past year and a half and how they will affect my future. Back in January of 2010 is when I first began blogging and I started off with crossfit strength bias. I loved the program and that is what really sparked my interest in strength training. Moving into Feb I hit my first 405 deadlift and was pretty pumped about that. I then switched to regular crossfit getting ready for my senior year of lacrosse. I took a break from blogging during the season but got right back at it in June. Starting in June I had mono (which is how my season ended) and I took a few weeks of resting. This experience began to teach me how to listen to my body but I still did not learn that to the fullest. Moving into July I started experimenting with crossfit football and preparing for my college lax season in the fall. One thing that I still remember from that summer is in August when I did griff and was not happy with my time. I focused hard on my endurance for 3 weeks and then hit it again as the last workout of the summer and beat my time. It was a great feeling and made me realize that I can focus on different parts of training at different times. September and October I trained cfsb and also had lacrosse fall ball. I was over training but still pushed through it which was so stupid. Beginning in october I started on another running fetish where I ran on trails a good amount and really enjoyed it. December 22nd and 23rd was a special day to say the least. Ben and I completed the 24 hour crossfit endurance challenge. This was probably the hardest thing that I have ever done. Physically it was not but mentally it was unbelievably hard. We are trying to make it a yearly thing but this year may have to be delayed pending my surgery and how I heal from it. It could be my first real test of the ankle which is what I am hoping for. All in all that was a great experience. January of 2011 comes around and I am now training for lacrosse. At the end of the month it is time for the regular season. This is where I learned a big lesson. I was training hard a long with practice and looking back on it, it was such a stupid decision and I should have seen the injury coming. February 17th was the day it happened. Leading up to the recurring injury I was lifting and crossfitting pretty much every day. This day I deadlifted in the 400s and it definitely tweaked my issue then running just destroyed it. I could talk all day about this but to sum it up in season I am going to be so much smarter now that I have this experience under my belt I cant wait until I can put it to use. In April I left the team because I knew I was not going to be able to come back for the season and I also shortly after made the decision to Transfer. I loved my friends at the school but the school was not for me....just another learning experience. Summer 2011 consisted of all strength training. I had a few more injuries but nothing major. I also discovered that I needed surgery on my ankle and that was messing up my hip as well. I then began modifying workouts to fit my needs and that is what I have been doing up until now. September of 2011 I started a new life at Springfield College and I absolutely love it. In October I made the official decision to play lacrosse again. A huge chip was lifted off my shoulder when I got over my fear of injury. I told my self as long as I am smart I will not get hurt and I am sticking with that. Now we are in the month of November and I am almost a week away from my surgery. I want to get it over with and get on the road to recovery to bigger and better things I have planned in the future. All of these experiences that I have had made me who I am today. I now know my body so well that I think that I can predict if I would get hurt or not doing a certain activity. This will help me stay safe but also still go hard on all of my favorite activities. I am looking forward to the future but living in the present!

Today I played an hour of lax including wall ball and shooting

Foam rolled

Body: good

Sleep: 8hrs

Nutrition: good

500th Post

Bench

5x135

5x175

2x5x225

10x225 tie's a pr

Way to many curls to count

T bar row

1x10x70

2x10x90

Chin ups

2x12

Body: quads are still sore as hell

Sleep: 8.5hrs

Nutrition: good minus going to red rose which is an italian place and I got some good pizza

Notes: Well this is my 500th post. I know I have been on and off with blogging but this is pretty cool because now I have 500 posts where I can go back all the way a year and a half ago and see where I was at and my progression in between. I am looking to become more active with my blog in the future and really start to pick it up. I would love to get some more interested followers and readers. I might take tomorrow and reflect on my 500 posts and this past year and a half of training and what it means for my future. Side note I got MW3 for xbox and it sucks...probably going to sell it to be honest.

Yesterday

11/7/11

3rds for time:

500m row

20 db thruster 30lbs

10 burpees

12:25

Body: quads sore

Sleep: 9hrs

Nutrition: good

Notes: great workout I am sore as hell today from it thats for sure. The shoulder went fine during all of the workout and did not bother me. Over head things and burpees didnt hurt it so I think I am good to do whatever I want but I am still going to wait until after surgery. More active recovery stuff the rest of the week. 2 weeks away from surgery!

November 4th

Annie

50-40-30-20-10

Double Unders

Situps Anchored

6:39

Body: decent

Sleep: 8hrs

Nutrition: good

Notes: Solid work out I did it to see where I was at and I was only off my pr by 28 seconds mostly because I was doing double unders indoors (stupid). During the night I woke up with really weird chills and felt nausea these are symptoms of my medication but also flu symptoms as I type right now I think that it is my meds but I can not be positive. I will update later.

YOGA

p90x yoga

Body: Still good minus shoulder

Sleep:8hrs

Nutrition: Great

Notes: Today was a solid training day yoga is always a good choice to get a nice workout in and really work on flexibility which is not my strong suit at all. Tomorrow I think I am going to do a crossfit workout involving the rower we will see what I come up with.

Just Keep Swimming

30 Minutes of various types of swimming including a few 100s, 50s, and 25s

Body: good minus the shoulder still -___-

Sleep: 9hrs of deep sleep

Nutrition: great

Notes: Today I decided swimming would be a good activity to get a nice workout in and I was right. Mixing up just regular light swimming with some intense stuff. My shoulder is bothering me still but when I was at my doctors yesterday he said to give it until christmas break after I heal from surgery and then to come back it if still hurts. So I guess we will be waiting it out again i guess that will help me keep from doing something stupid before surgery. I am also not going to be drinking heavy before surgery so from now until winter break or so I will not be drinking a lot. I feel like this is a good decision for me anyways. And even over winter break I wont drink really to get in shape fast for lacrosse. Other than that everything else is going well. Oh and I am also on an antifungal pill for ringworm take it once a week for 2-4 weeks but I guess it is pretty strong so it is no joke to mess around with.