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.