Tuesday, March 6, 2018

Progress as Promised

Remember those signs the City of Tulsa puts out to show where your bond & tax dollars are going?  I always laugh because they are so far behind. 

My Podiatrist had promised me that I'd eventually start getting back to "normal" although he was kind of snarky about "what is normal".  I have been doubtful, impatient and frustrated at times.  But, last week, I climbed the 10' rope more than 10 times.  That's progress.  I'm lifting a little heavier.  More progress.  And today, without really thinking, I did a split jerk (yikes) and it didn't hurt at all.  OH - and I'm running again.  So, yes, "progress as promised" applies here. Today is 5 months post-op so I'm going with the thought that I'm 99% healed.

For Time:
-200m Row or Run or 0.5km A Bike
-12 Sqt Cleans 95/65 RX+ 115/75 MRX 75/55
-12 Push Press
-200m Run or Row (opposite of last)
Rest 2min/add weight
-200m Row or Run or 0.5km A Bike
-8 Sqt Cleans 135/95 RX+ 155/105 MRX 95/65
-8 Push Jerk
-200m Run or Row (opposite of last)
Rest 2min/add weight
-200m Row or Run or 0.5km A Bike
-4 Sqt Cleans 165/115 RX+ 205/135 MRX 125/75
-4 Split Jerk
-200m Run or Row (opposite of last)
Post total time minus 4 minutes of rest to responses.

My time:  15:03 - 4:00 = 11:03  MRx

Tuesday, February 13, 2018

Ugh!

Ever have one of those days where you just don't want to...be?  I mean, if I had a switch and could just shut myself down for a couple days; like a reboot.  I'd totally do it. Not that I'm about to put a gun to my head or anything - but it seems I'm either overwhelmed or underwhelmed. 

Cold weather grates on my nerves.  I despise it.  I have a million things I want to do and none of them are indoors.  Plus, I have stuff to do indoors but it's crappy stuff like cleaning out attics, which are freezing cold right now so, I do essentially nothing.  I'm not putting on a parka and mittens to clean out 20 years worth of stuff. 

I keep going to CrossFit because that's my one outlet for the day.  Although, every day I tell myself I can't keep doing this forever.  You know, though, I probably will...

For Time:
-12 Squat Cleans 135/95 MRX 95/65
-9 S2O
-7 Ring Muscle-Ups
-15 Power Cleans
-12 S2O
-9 C2B Pull-ups
-21 Hang Power Cleans
-15 S2O
-12 Pull-ups

My time:  10:44

I used 55#, and subbed burpee pull ups for the muscle ups.  Chest to bar pull ups take me forever but I did them.

So, now, off to plug in my nutrition for the day on DailyPlate and then out in the freezing cold to feed the less fortunate. Today is a Meals on Wheels day.  Cheers!

Monday, January 29, 2018

Food Prep Day

I had CAKE yesterday.  And mimosas.

I still have 4 lbs of vacation weight to lose.  So why did I do that?  Sometimes you just have to celebrate an occasion, and then move on and refocus on your goals.  Done and done.

So today I'm doing a variety of meal prep chores.  Some for the freezer - chile verde, and red chili, both to be portioned out for convenient, healthy lunches.  And some for backpacking meals: Yesterday I made a huge batch of Dirty Rice, adapted for backpacking (using the leanest meat possible so it dehydrates well).  Today I've got that on the dehydrator and will package it up and keep it in the freezer for our fall backpacking excursion.   My house smells so good right now!

This morning was one of those days when I woke up, looked at my phone and thought "Oh, Hell no!" when I saw the posted workout.  But I got my bootie out of bed and went anyway.  Scaling is my friend! 

“Pick Your Poison” by DB
For Time: 
-2000m Row
-1 Mile Run
-4 Km Assault Bike
REST 4min
-30 MUs Ring
-60 C2B Pull-Ups or 60 Ring dips
-90 Pull-Ups or 90 Bar dips
REST 4min
-70 Thrusters 75/55
-50 Thrusters 95/65
-35 Thrusters 135/95
**Pick one exercise from each group, go in any order you desire and give it your all on each one**

I chose the following (scaled to my ability), in this order:

70 Thrusters w/35#
30 Pull Ups and 30 Parallette dips
2000m Row

My times:
5:19
5:48
10:41 

Core work today was 50, 75 or 100 butterfly abmat sit up.  I chose 100.  Did the first 50 unbroken and it was rough going after that.  Should know better than to stop!

Thursday, January 25, 2018

Hello again!

Well, I've almost let a couple months slip by since my last post.  Holidays, vacation, etc. kept me busy I suppose.

The foot continues to heal, although much slower than I want it to.  I have said a number of times, if I had it to do over again, knowing what I know now, I likely would not have done it.  But, here I am and this is now part of my story I'll just live it.

I was released to start lifting weights on Jan 2.  Nothing major - just start building back up.  I was stunned at how heavy a 25# barbell felt the very first time I did strict presses.  I've got a long, long way to go before I'm back at my old weights. I did manage an 80# snatch this week, so that was a big accomplishment, in my eyes anyway.

No jumping or running yet.  I wouldn't be ready to try it even if the doctor released me to do so at this point.  There is still a lot of soreness in there.  I'll know when I'm ready.  He says the six month mark is a good goal.

 BUT - I did get to go hiking last weekend.  Started out with the idea of just a mile or so (one of the trails at Osage is a flat loop of 1.2 miles).  Ended up doing 3 miles on Thursday, 6 on Friday and 4 on Saturday.  Sunday, my foot was swollen and a little bruised, but self-corrected by Monday after rest.  So, I'm back to training for the big backpacking trip in October on the Ouachita National Recreation Trail.  Two hundred and twenty three miles of fun! 

Today's WOD gave me a bit of a challenge with the lunges.  Had to turn my right toe into a funny position, but I managed just fine.  My buns were burning by the end of the workout!!

For Time:
-9 Front Squats 95/65 RX+115/75 MRX 75/55
-10 Front Rack Lunges(stationary, alternating)
-200m Run or 0.5km A Bike or 200m Row
-10 Front Rack Lunges
-9 Front Squats
REST 2min
-10 Back Rack Lunges (stationary, alt)
-12 Back Squats
-600m Run or 1.5km A Bike or 600m Row
-12 Back Squats
-10 Back Rack Lunges (stationary, alt)

Scaled to 35#
Time:
1.  3:33
2:  6:27
10 min total work time