12/30/2013

FINALLY!  I complete Week 3: Day 1 of the 100 push up app unbroken

10,12,7,7,9

So, three weeks per day from here on out should make this app last a while for me. Ugh.

12/28/2013

Push up app: still week 3: day 1: still breaking second set and last set

10,12,7,7,9

12/26/2013

Push up app: week 3: day 1: 10, 12, 7,7,9

Felt good but not completely unbroken

12/23/2013

Week 3: day 1: push up app: 10, 12, 7, 7, 9

12 and 9 still broken but plank feels much tighter and getting visible chest muscles again

12/21/13

Week 3: Day 1: push up app. Still not unbroken. 10, 12, 7, 7, 9

12/20/2013

Helen

3 rounds

400m run

21 kbs

12 pull ups 

14:11 slowest Helen but so sore from this week happy to make it through

12/19/2013

Warm Up
2x
50' Inchworm
50' Spider Walk
10 - Toe touch to sky
10 - Push Up

For time:
15-12-9
Power Clean 135/95
Ring Dip
Deadlift 225/155
Handstand Push Up

Very sore and tired due to lack of sleep and working out yesterday evening.  16:55  Ring dip negatives.  Handstand pulses (as low as I could go)

12/18/2013

AM Workout

Still on Week 3: Day 1 of the 100 pushups app.  Made it through the second set of 12 unbroken and thought I was homefree but my arms paid me back by failing on the 7 after.  Will repeat yet again.

10, 12, 7,7,9

PM Workout

Warm Up
2x
200' Skip - high knee
10 - Jumping Pull Up
20 - Air Squat
100' Duck Walk

AMRAP 20:
5 Handstand Push-Ups
10 Pistols (alternating)*
15 Pull-Ups

HSPU=pulses on the wall to a plate target

Pistols= left left lowered to a low box and raised unassisted.  Right leg held on to a ring while raising and lowering to box

176 reps total

12/17/2013

Warm Up
2x
Jog 200'
15 - Wallball
100' Spider Walk

PVC Shoulder Mobility

5 rounds for time:

400m Run
Overhead Squats, 15 reps (95#/65#)

17:58
Little disappointed on this one.  65# felt much heavier than I remembered and I felt like I wasn't very flexible or stable but I just have to keep on moving forward and hope it gets better again.

12/16/2013

AM Workout

Warm Up
2x
Jog 300'
100' Mini Broad Jump
100' Squat Hop


5 rounds for time:
Run 400m
30 - Box Jump 24/20
30 - Wallball 20/14

 

Had a lot of fun with this one.  It was 27 degrees this morning and I couldn't feel my hands after the first run.  I subbed step ups for the jumps and finished the last wall ball just as the clock hit 30 minutes.

I rested too much on the runs but did all my step ups and most of my wall balls unbroken.

I kept thinking there was no way I would finish and the another voice in my head would say, "Why don't you shut up and just see what your body will do."  And it worked.

It's the first workout in a long time where I was in that much discomfort and really felt like I pushed myself past something.

I don't know if I'm physically ready to do box jumps again but I wasn't psychologically ready.  And I wasn't going to find out if I was ready on a WOD with 150 of them.  It's still not worth the risk to me.

PM Workout

100 push ups app: Week 3: Day 1: 10, 12, 7,7,9
Still not getting second and last set unbroken.

12/16/2013

Rest Day

The max deadlift has gotten to me and I have to work this evening so I'm going to rest.  My knees probably need it anyway.

12/15/2013

10 min Airdyne warmup
5x500 row intervals. Monitor froze or I would have done 3 more
1.5 mile treadmill run
5 min Airdyne warmup

12/14/2013

Warm Up
3x
10 - Deadlift 95/65
10 - HR Push Up
Jog 200'

Rockbuilt - Deadlift
Rockbuilt - Press
(25 minute cap)

265 deadlift.  Five pounds down from last max but came up easy.

95 press.  Most I've ever pressed.  Could have pressed more with my right arm but the left arm wouldn't cooperate. :)

10 minute AMRAP
50' Sprint
3 - Burpee
6 - Straight Leg Sit Up
9 - Air Squat

subbed pull ups for squats because my knees are really sore.  121 reps

100 push ups app: Week 3: Day 1:  10, 12, 7,7,9

Still not getting this unbroken.  This app will never end.

12/12/2013

Warm Up
3x
Jog 200'
10 - Wallball
10 - Jumping Pull Up w/ underhand grip

Skill
3x7 Overhead Squat 95/65
(15 minute cap)

27-21-15-9
Thruster 95/65
4-3-2-1
Rope Climb 15' (scale 2:1)

14:00 Rx  Used a wallball for a squat target.  If my knees go in it feels like a thousand knives stabbing me. Otherwise, it went well other than just being sore and tired!

12/11/2013

AM Workout
Warm Up
2x
Jog 300'
10 - Toe touch to sky
10 - Jumping Pull Up

20 minutes to find your 1RM Clean.

145 felt easy but started failing on 155.  When I finally dropped enough it shoved me down into a squat and hurt so bad I fell backwards.  Going to have to make more progress on healing my knee first, I think.

Perform 50 burpees to 6'' target as fast as you can.

4:59  No miracles today after all those squats and push ups yesterday

PM Workout
100 pushups app: Week 3: Day 1: 10,12,7,7,9

repeat due to not doing some sets unbroken

12/10/2013

AM Workout





Warm Up
3 rounds of CINDY - slow

Midline
8 minute EMOM - alternating
60 second Plank Hold
60 second Superman Hold

For time:
50-40-30-20-10
Air Squat
HR Push Up
5 - 100' Shuttle Run after each round

23:42  Miserable after the pushups last night

12/09/2013

AM Workout
Had a max front squat day but just did some light box squats

4 rounds for time:
20 - Wallball 20/14
10 - Shoulder to Overhead 115/80
5 - Box Jump 30/24

10:14

step ups instead of box jumps

not sure wall balls were below parallel

stepping up to 24" was little scary but turned out ok.  I could feel pressure on my right knee but no pain.  I think at some point I have to push that range of movement to keep moving forward?  I feel okay taking my time, though.  Better safe than stupid in this case.

PM Workout
100 pushups app: Week 3: Day 1: 10,12,7,7,9

12/08/13

AM Workout

10K row

12/07/2013

AM Workout
10 min airdyne warmup
3 mile treadmill run
30 cal (timer didn't work) airdyne cooldown

AM Workout

Warm Up
2x
Jog 200'
50' Inchworm
50' Walking Lunge
10 - Wallball
10 - Jumping Pull Up

Skill
3 x 5 Hang Squat Clean 95/65

Heavy Training WOD
5 rounds:
30 sec MAX reps Deadlift 315/225
(drop every rep from the top)
30 sec MAX reps Pull Ups
Rest 3 minutes

Scaled deadlift to #205

59 reps total

PM Workout

100 pushups app: 5,7,5,5,8

12/5/2013

AM Workout
3 mile track run

12/04/2013

AM Workout
Warm Up
Jog 300'
2x
50' Squat Hop
50' Short broad jumps
50' Heel to butt

Skill
3 x 5 Overhead Squat 95/65

Got pretty low on OHS but still may be shifting weight to non-injured leg.  Tried to squat and lean on ankles like I used to do when stretching before this and felt like someone stabbed me in the side of the knee.

Training WOD
5 rounds:
30 sec MAX reps Front Squat 135/95
30 sec MAX reps KB Swing 62/44
Rest 2 minutes
then
immediately run 800m

101 reps, 85# standing front rack lunges for squats

PM Workout
100 pushups app: Week 2: Workout 2: 5,6,4,4,7

12/03/2013

AM Workout
Alarm didn't go off for 5am class and couldn't go to 6am because I had to pick up a co-worker.  Evening classes were canceled for Christmas open house so I went to the regular gym.

PM Workout

5 min airdyne warmup
10x500m rowing sprints
5 min airdyne cool down

I don't really understand what's going on with my sprints because my stroke rate is going up, but my split time really isn't.  I feel like I'm doing more work but I don't really have anything to show for it.

The fastest I got in one of the first intervals was 1:39 but I couldn't maintain it past 300 meters.

I don't know if that's a sign that I'm going something wrong or it just means I need to keep working on it and I"ll get faster as I get stronger?

12/02/13

AM Workout

Group Warm Up
Jog 300'
then
2x
10 - Air Squat
10 - Sit Ups
10 - Push Ups
10 - Toe touch to sky

Skill - Squat Clinic - 15 minutes

I'm able to carefully air squat below parallel now

Testing WOD
5 rounds for time:
15 - Toes to Bar
10 - Deadlift 225/155
5 - Handstand Push Up

Most deadlifts sets were unbroken and felt good.  Felt much better getting on the wall but still doing just pulses.  This is something I really want to start working on.  Toes to bar were the worst part just because I have to do an extra kip each time I come down and it takes forever.  They always feel awkward and frustrating and slow.

17:49

PM Workout

100 push ups app: Week 2: Workout 1: 4,6,4,4,6

Felt good until last set--couldn't go past 6

Mobility work

I've been feeling pressure in my thoracic spine again and trying to keep it rolled out.  Using my PT band thingy to stretch my hamstrings and quads.  Trigger point kit on my achilles.  Roller on my hamstrings and quads.  Stretching for my achilles.  Voo doo band on my achilles.  We have double unders and running tomorrow so I feel like I'm going to be doomed to limping for the rest of the week.

10/25/2013

AM Workout

Strict press: 3x7@65#
then

Testing WOD
10-9-8-7-6-5-4-3-2-1
Box Jump 30/24
Straight Leg Sit Up
with 3 Plate Burpees after each round
20' step ups @ 40# instead of jumps

10:01

Pain Level: Cold and rainy = arthritis pain in knees

PM Workout

100 Pushups App: Level 1:
Sets: 2,3,2,2,3

11/24/2013

Okay, I'm ready to come back and start keeping up with this again.  I haven't lost a single pound cleaning up my diet so far but I know I'm on the right path so whatever happens, happens.

Airdyne Warmup

5K row

Airdyne cooldown

Airdyne Tabata

Airdyne cooldown

10/23/2013

For time:
5 - Rope Climb
10 - Clean 155/105
20 - Wallball 20/14
50 - Straight Leg Sit Up
100 - Double Under
50 - Straight Leg Sit Up
20 - Wallball 20/14
10 - Clean 155/105
5 - Rope Climb

scaled most of the DU and wall ball squat to a box 24:38

10/22/2013

5 rounds
30 seconds MAX reps Snatch 95/65
30 seconds MAX reps Burpee
Rest 2 minutes

Scaled burpees by not kicking back.  83 reps total.

50 leg lifts all directions @8#

10/19/13

Rested Friday

Did a 4.2 mile obstacle course/Spartan Race today

Pain: Ok.  Very sore all over after (and bruised and scratched) but we'll see tomorrow how everything feels.

10/17/2013

AM Workout

Warm up
2x
30 - Single Under
10 - Sit Up
10 - Push Up
Slide Squat
Added airdyne warmup

20 minute AMRAP
30 - Double Under
12 - Toes to Bar
6 - Alt Pistol
3 - Wall Walk

First round very messy double unders and gave up after that.  They weren't really very good even before my injury.

Held on to a rubber band and did pistols to a box

Had to scale the wall walks by staying on all fours and not coming in all the way to the wall.

Pain Level: Achilles tendon acting up.  I have neglected my maintenance on that area because my focus has been on my knees.  A little knee soreness right after workout but seems fine now.

10/16/2013

AM Workout

Warm Up
2x
Spider Walk
Jumping Lunge
Plank Walk with 7 Push Ups

Strength
3 x 5 Clean @ 80% 1RM 

Subbed 50 leg lifts all directions @ 6#

5 rounds for time:
Run 200m
8 - Hang Snatch 115/80
8 - Ring Dip 

Had to use a rubber band on ring dips and they still almost killed me.

Pain Level:  Felt really good today.  A little sore now but really good during the workout--even the running.

10/15/2013

AM Workout

Warm Up
2x
Run 200m
40' Squat Hop
Slide Squat
10 - Jumping Pull Up

Technique Practice
4 x 5 Overhead Squat 95/65 

Subbed 50 leg lifts all directions @6#

For time:
10-9-8-7-6-5-4-3-2-1
Goblet Squat 79/53
Pull Up 

35# squat to box

Pain Level: Felt pretty good today.  Very mild pressure in both knees.

10/14/2013

Complete rest day Sunday with just some recreational swimming

PM Workout
Warm Up
2x
Spider Walk
Non-maximal effort Broad Jump

10 - Hang Clean & Jerk 45/25
10 - Sit Up

Strength
3 x 5 Deadlift @ 80% 1RM
Added in airdyne warmup and substituted 50 leg lifts all directions @ 6# for deadlifts

5 rounds:
30 seconds MAX reps Clean & Jerk 135/95
30 seconds MAX reps Sit Ups - unanchored
2 minutes Rest

Butterfly situps

Pain Level: Little bit of nagging knee cap pain during workout but seems ok now

10/12/2013

Rest Day

50 leg lifts all directions, 6#
Massage stick on quads and hamstrings
Hamstring stretch with strap
Quad stretch with strap
Foam roller back, hamstrings, quads

10/11/2013

PM Workout

3 rounds

10 GHD situps

10 62# russian KB swings

10 85# push press

then

1000m row

Pain Level:  Right knee pretty painful coming in.  Hurt some locking out on the GHD situps coming up but may just be tight muscles pulling the knee cap.

10/10/13

AM Workout

Group Warm Up
2x
Spider Walk
Bear Crawl
Squat Hop 

added airdyne warmup, lots of stretching for quads and hamstrings

10 - Thruster 45/25
10 - Jumping Pull Up

Strength
3 x 3 Clean @ 85% 1RM
3 x 3 Strict Press @ 85% 1RM 

Did 50 legs lifts all directions, 4# instead

21-15-9 reps for time
Thrusters 95# /65#
Pull-ups

Made it to pullup 7 of the 15 before 10 minute time cap.  Squatted to parallel using a box for the thrusters.  A little popping in my knee.  May have been a mistake to use the 65# but we'll see how it feels later.

Pain Level:  Everything good going in.  Just a lot of muscle soreness.  Right knee a little painful on outside of knee cap leaving.

10/09/2013

AM Workout
Group Warm Up
PVC Shoulder Mobility
Burgener Warm Up + Skill Transfer Exercises

Skill - 15 minutes
Double Unders
Did 50 leg lifts all directions 4# instead

3 rounds:
1 minute MAX reps Power Snatch 95/65
1 minute MAX reps Toes to Bar
3 minute REST

Pain Level: Fine today.  Just normal hamstring soreness.  I almost feel like I could squat below parallel but I am still afraid.  I really don't understand how my knees could recover so fast but for now I have to believe the liposomal C is fantastic at getting rid of inflammation.  Hopefully my hip will get strong enough soon to stop the knee cap pain when I'm running and jumping.

PM Workout

10/08/2013

AM Workout

Group Warm Up 

2x
20 - Jumping Jacks
10 - Air Squats
10 - Push Ups
10 - Walking Lunge
airdyne warmup before

Strength
3 x 3 Front Squat @ 85% 1RM
3 x 3 Deadlift @ 85% 1RM 

50 leg lifts in all directions instead.  4#

For time:
30-20-10
Hang Clean 135#/95#
Wallball
Ball Slam

Squatted to box with plate for wall balls.

Pain Level: No pain today.  A little sore after.

PM Workout

10/07/2013

AM Workout

Group Warm Up
Run 200m
2x
Spider Walk
Squat Hop
Plank Walk w/ Push Up
Added airdyne warmup in beginning

Technique Practice
10 - Hang Squat Clean 95/65
Used 20# med ball and half squats

Midline
12 minute EMOM - alternating
6 - Strict Hang to L-Sit (3 sec. count at top & bottom)
then
6 - Weighted Good Morning 75/55 (Slow) 

5 rounds:
30 seconds Max reps of Alt KB Snatch 62/44
30 seconds Max reps of Burpee
2 minute REST
35# kettlebell and burpee variation that didn't have a fast kick back

Pain Level: Mild pain with bouncing but still no aching or soreness like before I started the liposomal C

PM Workout

10/05/2013

AM Workout


PM Workout

6 mile trail "run."  A lot of walking and even sitting by the lake.  Didn't realize how sore I was until I got out there and my right knee was hurting but it was a beautiful day to spend some time outside.

Pain Level: Pain in right knee joint while running
Energy Level: Felt great.  If my muscles and joints had cooperated would have been a great run

10/03/2013 and 10/04/2013

Ok, I'm going to try to get this vehicle back on the road.  My knees are feeling insanely better since starting the liposomal C and I'm feeling cheered up and ready to get back on a schedule.

10/03

AM Workout
10 minute airdyne warmup
5k row
5 min airdyne cool down
1 tabata airdyne
5 min airdyne cool down

10/04

PM Workout

10 minute airdyne warmup
5k row
5 min airdyne cool down
1 tabata airdyne
5 min airdyne cool down

PT home exercises. 50 leg lifts in all directions + clam shells with five pounds

09/28/2013

Very sick for over a week

AM Workout
10 minute airdyne warmup

5k row

5 min airdyne cool down

1 tabata airdyne

5 min airdyne cool down

Pain Level: Mild going in.  Moderate leaving.

PM Workout

PT home exercises.  50 leg lifts in all directions + clam shells

09/19/2013

AM Workout
Physical Therapy

Pain Level:  Mild going in.  Hips and glutes very sore.  Felt good coming out.
Energy Level:  Completely exhausted from not being able to sleep last night.

PM Workout

Have to work tonight and too exhausted from lack of sleep to get up before PT this morning.

Knees pretty painful by the time I got off work.


Calories: 2,936Fat: 83Protein: 147Carbs: 423
Sugars: 138

09/18/2013

AM Workout



PM Workout

Strength - 10 minute EMOM - alternating
12 - Deadlift 225/155
then
Rest 1 minute

scaled to 135#  My form is so bad because of my knees I am mostly using my back on these so didn't want to Rx the weight.  Still worries me, though...

12 minute AMRAP
10 - Burpee
20 - Walking Lunge w/ Sandbag 40/25
Sprint 100'

scaled: 10 pull ups, 20 standing lunges, 10 hr push ups (Did 4 rounds)

Pain Level: Mild.  Mostly sore hips.  Numb leaving.
Energy Level: Not great but not completely crashed out.

Calories: 1,641
Fat: 48
Protein: 92
Carbs: 233
Sugars: 74

09/17/2013

AM Workout



PM Workout

Physical Therapy

Pain Level: Moderate going in. Moderate leaving.

5K row

10 min Airdyne cool down

500 yard swim

Pain Level: Moderate going in. Mild leaving but hips are very sore.
Energy Level: Not great but rowing felt strong.


Calories: 1,401
Fat: 61
Protein: 92
Carbs: 145
Sugars: 42

09/16/2013

Had to leave town for a family emergency Friday night so my entire schedule and diet was thrown off for the weekend.  Too exhausted today but going to catch up on sleep tonight and start over tomorrow.



AM Workout



PM Workout
Physical therapy

Pain Level:  Mild in right knee going in.  Mild leaving.
Energy Level: Exhausted today.



Calories: 1,271
Fat: 47

Protein: 74
Carbs: 155
Sugars: 67

9/12/13

AM Workout
10 min airdyne warmup

5K row at moderate pace
500 yard swim

Pain Level: Moderate going in with a lot of soreness all over.  Felt good coming out.
Energy Level:  Tired and sore and "out of it" going in. Crashed out a little during the swim.  Feel good now.


PM Workout





Calories: 2,388
Protein: 108
Carbs: 276
Sugars: 144

9/11/2013

AM Workout

500 yard swim

Pain Level:  mild before none after
Energy Level: a little tired and hungry

PM Workout

Physical Therapy


Pain Level: Mild going in, moderate leaving
Energy Level:

Calories: 1618
Protein: 101
Carbs: 198
Sugars:  45

9/10/2013

Sick yesterday so no workout

AM Workout



PM Workout

Midline Stability - 12 min EMOM - alternating
1 minute Plank Hold
then
20 - Ball Slam
then
1 minute - 6" Hold (lying on back, legs straight, hold heels 6" off floor)

12 minute AMRAP
6 - Power Snatch 115/80
6 - Toes to Bar

Scaled to 65# since I haven't snatched in almost 5 months.  7 rounds.

Pain Level: No pain before but pain on snatches until I put knee sleeves on
Energy Level: Low before but felt great after

Calories: 1689
Protein: 105
Carbs: 185
Sugars: 51

9/08/2013

Rest Day

I doubt my body needs it after doing so little this week but my knees need it, I think.  They are aching.

9/07/13

AM Workout



PM Workout

500 meter swim

Pain Level: Mild before but felt good after
Energy Level: Good

Calories: 1909
Protein: 106
Carbs: 230
Sugars: 71

9/06/2013

AM Workout
Worked last night and felt too tired to workout even though I woke up in time


PM Workout
10 minute Airdyne warmup
5K row--3x1000 @under 2:00, under 24 stroke rate, 1x1000 @2:15, 1x1000@under 2:00, under 30 stroke rate
5 minute Airdyne cool down
Tabata Airdyne
5 minute Airdyne cool down

Pain Level: mild starting but moderate to high by the end
Energy Level: not great since I didn't get much sleep but the rowing felt good

Calories: 1555
Protein: 112
Carbs: 178
Sugars: 76

9/05/2013

AM Workout

5 mile trail run

Pain Level: Moderate before and for first two miles until things warmed up and loosened up
Energy Level: Not great but felt really good after


PM Workout

Going to try to stay consistent with morning workouts this week before adding in PM workouts next week


Calories: 1,649
Protein: 102
Carbs: 190
Sugars: 90

9/04/2-13

AM Workout

10 minute Airdyne warmup

3x10(ea leg) @20#(ea hand) lunges
(planned on starting with 20# and moving up but didn't feel solid so stayed at that weight)

500 meter swim

Pain Level: None before or after
Energy Level: Took a little longer to get going this morning but felt good in the evening

PM Workout
Going to try to stay consistent with morning workouts this week before adding in PM workouts next week

Calories: 1384
Protein: 101
Carbs: 171
Sugars: 71

9/03/2013

AM Workout

10 minute warm up on Airdyne

Hamstring stretching

5K row

5 minute Airdyne cool down

1 Airdyne tabata

5 minute Airdyne cool down

Pain Level: None when starting but moderate pain in knee caps at the end of the workout.


PM Workout
Going to try to stay consistent with morning workouts this week before adding in PM workouts next week

Calories: 1303
Protein: 114
Carbs: 145
Sugars: 53

First Post

Injury Timeline:

Right PCL tear on April 29th

May 13-June 3rd-Immobilized in brace and on crutches

June 3rd-June 17th-Brace set to bend some with some weight bearing allowed. Started physical therapy.

June 17th-July 29th-Released from brace and crutches. Continued physical therapy.

July 29th-Told to “do whatever you want” by doctor. Told to “use pain as your guide” by physical therapist. End of physical therapy.

August-Have been doing modified CrossFit workouts randomly but strained my quadriceps the first week with 75# lunges.  Some rowing and Airdyne and swimming randomly.  Experiencing knee cap pain diagnosed as chondromalacia patella.  Still pain if I try to squat past parallel.  Still pain going down stairs.

This blog will be an attempt to just stay consistent with working out even if I have no guidance on what I should be doing.