welcome to the jungle

bike - 10 minute warmup then 21 minutes of 45 second on 15 second off 4 minute cooldown spin. Don't have any distance info without my sensor. Legs were hurting. I ordered another Garmin Sensor to put on this bike. So I can switch back and forth between this and my road bike. I've decided what I don't really like about this bike is the saddle. I am used to the women's specific butterfly saddle of my road bike. I will give it a week or two to see if i adjust to it but I might have to order a women's specific butterfly saddle for the tri bike too.

CF wod - "Joshua"
5 rounds for time of
Run 400 meters (subbed as a row)
30 GHD situps
15 Deadlifts @ 175

time 31:58

The deads were what slowed my down. Just a lot of reps at that weight. I haven't been doing them for awhile. I had no trouble with the row. Didn't have to break the GHDs until the last round. I am sure I will be feeling this wod again later. But it was a great one I loved it. Had I been moving heavy stuff around lately I probably could have done better.

meal 1 - 3 slices hemp bread & peanut butter
meal 2 - vega wfo w/coconut water, mac nuts
meal 3 - grit tofu & roasted green beans
meal 4 - clif builder bar & mac nuts
meal 5 -

Hello I love you!

swim - 500 drills - 15 minute time trial - midway through the 34th lap when the alarm went off. finished with another 500 of drills. Felt like I was working during the swim. thoguht i might get a little higher number of laps but that is probably about right for where i am at.

ran 2 miles today. Have a knot in my left calf that I have been trying to dig out all day. Ran 3 days in a row so most likely I will take tomorrow off from running. 17:23 got videotapped and the form was bad.

cf wod - 10 rounds for time of 10 Kettlebell Cleans @ 35 lbs and 10 pullups. - time 19:17

no issues on the cleans but the pullups were rough. tore my hand AGAIN! I just can't win anytime there is a wod with a lot of pullups I get a callus tear. the worst part is it is hard to use that hand correctly for days afterwards.

bike - 20 minute easy spin - just to spend more time getting used to being aero. still not feeling comfortable on the bike and it def needs the gears adjusted.

meal 1 - vega wfo w/coconut water
meal 2 - 2 cups chocolate soymilk, vega wfo, straberries, mac nuts
meal 3 - clif builder bar & mac nuts
meal 4 - tofu chimichurri & roasted yams
meal 5 - grit tofu, roasted green beans, 2 slices hemp bread w/peanut butter

bike, swim and sorta running

My legs were sore from yesterdays ride but I wanted to start riding my cervelo on the trainer. I spent about 10 minutes warming up going through every gear about 30 seconds to a minute apart jsut to start feeling what each gear feels like. I have some rubbing issues that will have to be addressed. I also doing feel really comfortable on the bike yet. Not sure if it is an actual setup issue or I am just not familiar with it yet. Have the garmin to the right of my aerobars is ok but not ideal so i am going to have to play around with that too! workout was 5 rounds of 2 minutes on 30 seconds off. I don't have stats as the bike sensor isn't on this bike yet. My legs were pretty cooked though so just getting through those was tough enough for today.

Headed to the pool next did 500 of drills to warmup - 100s of switch, catch, drag, shark & hesitate followed by 30 rounds of 25 yds with mid pool starts on 10 seconds rests. Times started out in the 21/22 range and ended in the 26 range. I never really got into this workout. It was like 6 stroke a flip and 6 strokes and i was done so i never really felt like i was swimming. cooldown was the same drill set as the warmup.

Did my 2nd run today. It is hard to consider this pace running but it is a step in the right direction. this "run" didn't go as well. I walked the same warmup and cooldown as yesterday but this time I ran 1.5 miles 14.47. This time my foot felt like i was stepping on something hard where i had the surgery. maybe not recovered enough from yesterdays effort or maybe the scar tissue. It wasn't really bad pain but i didn't have that yesterday. I had ice on it when I got home. May take tomorrow off from the running. I go back to the doctor this thursday too.

meal 1 - tofu, red pepper, spinach, guacamole
meal 2 - vega wfo w/coconut water
meal 3 - same as 1 plus peanut butter
meal 4 - tofu chimichurri & 2 mexican pizzas, mac nuts

Sympathy for the Devil

Had my cycling class again this morning with the pro. Did 15 miles worth of intervals. Varying from where the cadence was a 60 and we were grinding away to where the cadence was 100 and we were spinning. Had to maintain the same speed the entire time. Effort was mostly in the 90 percent range. Never dropepd below 85 while spinning. Talked mostly about the pedal stroke and what muscles you being engaged in what phase and how to try to use all of them not just pushing the pedal. Also talked about positiong yourself on the seat based on what you are looking to do. (power vs. spinning). worked hard. Legs were sore after it. Got more fitting done on Damon today and I actually got to bring him home! He is a bit of a work in process (Arn't we all really). I ordered Speedplay Zero Stainless Steel Pedals as well as Specialized Carbon Tri Shoes. Right not hydration is just an aero waterbottle on the downtube while I decide what I want to go with regarding a setup between the aerobars. I think I figured out how I am going to run my garmin forerunner off of it. Need to test it out on the trainer as the roads are still an icy mess.

Even more exciting news for today. I ran for the first time post-surgery and really for the first time since September! I walked .36 miles to warmup. Then ran .95 miles on a relatively flat loop. and walked another .36 to cooldown. It went ok. No pain while running. I iced my foot afterwards just to be on the safe side. Afterwards the outside of my ankle was a little sore but that happened with I start riding the bike again too so I am not too concerned about it. Only really noticeable difference is that the surgery foot doesnt feel as tight as the other foot. Which isn't a bad thing.

meal 1 - clif builder bar
meal 2 - vega wfo w/coconut water
meal 3 - chili lime tofu, 2 mexican pizzas (black bean dip, tomatoes, cabbage) peanut butter

Cold Irons Bound

sore from yesterdays wod and all of the toes through rings.

swim - 500 drills - 100s of switch, catch, drag, shark and hesitate

then 22 x 50s on 20 sec rest - it was supposed to be 20 but i am a bad counter

100 breaststroke to cooldown

1 - 42
2 - 44
3 - 39 - took off with the guy next to my lane
4 - 43
5 - 46
6 - 45
7 - 45
8 - 44
9 - 48
10 - 44
11 - 46
12 - 44
13 - 44
14 - 46
15 - 47
16 - 45
17 - 46
18 - 47
19 - 42 - took off with a guy next to me
20 - 48
21 - 43
22 - 42 - left with the guy next to me




picked my cf wod again based around what wasn't sore
cf wod -
10 rounds 4 time of
10 KettleBell Sumo Deadlift Highpulls @ 53 pounds
10 GHD situps
10 Back Extensions

time 15:40
spent time after the wod foam rolling and stretching. no extra weight session today.

meal 1 - vega wfo w/coconut water
meal 2 - soy yogurt, strawberries, blueberries, ground flax seed, mac nuts
meal 3 - clif builder bar
meal 4 - tofu, salsa, arugula, yams, guacmole, mac nuts

I have been really hungry lately.

Meet Damon

I bought a cervelo P2 Time trial/triathlon bike last night. Need to get it fitted etc. which has been thinking about a few things like gearing, water bottle placement. pedals/cleats, carbon fiber tri shoes. Won't get the bike for a few more days but it is all very exciting.

2 mile warmup - legs were sore from yesterday then 30 minutes of 30 seconds on 30 seconds off. then 30 minutes of 50 seconds on 10 seconds off. distance - 11.84 miles avg speed 14mph this was a rough on to get through, My legs were sore after it.

It affected what cf wod I was going to do because they didn't feel recovered enough to really move weights around. Decided on JT which is just an impossible wod!

21 - 15 - 9
Handstand Pushups (did them with my toes on a box)
Ring Dips (did dips between 2 boxes, negatives down to depth but used 1 foot as assistance out of it)
Pushups

time 12:10

Felt like a crappy effort since i barely had the strength to get through it.

Started my strength for today with shoulder presses that ended up being push presses. 45-50-55-60 were strict presses around 65 they became push presses 65, 65, 70, 75,80, 80, 85 85, 90, 95 - with a spot)

I alternated each lifts with 5 reps of toes through rings. Ended up doing 75 toes through rings in total. I really like these. Foot feels "worked" again not really sore.

meal 1 - tofu, arugula, salsa, guacamole, yams
meal 2 - vega wfo w/ coconut water
meal 3 - tofu, brown rice, broccoli, carrots, mushrooms, clif builder bar

meal 4 - tofu, red pepper, zucchini, onion, coconut milk & curry paste

Come as you are

sore when I got up today. Can tell I started using weights again. I was wondering how my swim was gonna go as a result but I figure I would just go do my best and see where it was at. turned out well. did 5 x 100 drills of switch, catch, drag, switch and hesitate. then a 35 minutes time trial. I had to share a lane for it. The pool was crowded and while that doesn't make for easy swimming it does make for slightly more realistic tri swimming when others are disturbing the water near you. was 2 stroke away from finishing my 80th lap with my alarm sounded. i finished the 80th lap out while the alarm was still standing. I was happy to get 2,000 done in this time. I had to stop 3 times to fix my goggles. They have been taking on water lately. Didn't have time for anything else. I think this is a PR if not then it ties my PR.

Cf wod - "helen"
3 rounds of
Run 400 meters (i had to row it)
21 KB swings @ 35 lbs
12 pullups.

Time 12:31 - tied my PR.

I was really hoping to beat it this time but it wasn't to be this time. The pullups are my weakest link. When I am tired I have a hard time holding onto the bar and connecting the kip. Outside of a wod I don't have issues with that.

Back Squats - first time under a barbell since the surgery. plan was to start at 45 and work up in 5 lb increments. did exactly that all the way to 135 which is my bodyweight. I ran out of time so ended it there but overall I felt like that was good stopping place. I could have put my more weight I'm sure but all these weights were very controlable for me and had good form. my foot never hurt while doing them. It doesn't hurt after although it does have a "worked" feeling. It felt strange moving such light weights around but it is probably the way to go.

Going to ride the cervelo p2 tonight!

meal 1 - vega wfo w/coconut water
meal 2 - soy yougurt, strawberries, blueberries, ground flax, mac nuts
meal 3 - tofu, red onion and red peppers, zucchini, sweet potato, guacmole,

Drain You

I got enough sleep last night and it was great! I really have to try to force myself to get to bed earlier. It really makes a difference in how i feel.

So as predicted my legs were feeling the walking lunges today. Those always get me. That is like the #1 exercise to put a serious few days long hurting on my legs. Bike ride this morning - warmup 3 miles on the trainer to try to unsore the legs. didn't really help. wod - 9 minutes on 7 minute off 5 minutes on 3 minutes off 1 minute on. distance 3.96 miles. avg speed was 15.4. Got it a little higher than my tests on saturday. I did focus on trying to keep the cadence up while fatiguing.

cf wod -

30 Deadlifts @ 135
20 Sumo Deadlift High Pulls @ 75
10 Reverse Burpees

time: 5:30

this is my first time post op doing deadlifts with a barbell. I kept them light to test it out. Didn't have any trouble with either bar lift. Hope to start doing more bar work and going heavier. The odd part is I still don't know if my foot feels well enough to run on it. (although I want to).

Row 800 meters - time 3:33 - def felt the legs getting through this. decided to call it a day leg wise and let things recover

wanted to test out my hand and see if the tear is healed enough for pullups. Did 4 or 5 sets of 5 kipping pullups. I can go back to them now too. Hand tears have got to be the worst part of crossfit.

I ordered some swim gear and also a pair of compression socks. Maybe they will help get rid of some of the inflammation in my foot. or help with this recovery process. Probably be really helpful once I start running again.

meal 1 - Hemp Bagel w/ cinnamon raisin peanut butter (only 35 carbs and 21 grams of protein in the bagel. not bad)
meal 2 - vega wfo w/coconut water
meal 3 - soysage, broccoli, taters, onions,

Mrs. Self-Destruct

swim - warmup 500 yards drills - 100s of switch, catch, drag, shark and hesitate. 20 minute time trial. on my 55 lap when the alarm sounded ( if i counted correctly?) . approximate 1,375, Felt good. cooldown with the same drill set as the warmup I am going to order some of my own swim gear to start using.

cf wod - 10 rounds of 20 walking lunges, 10 GHD situps and 10 Back extensions. - time 17.22. There may have and extra 11th round completed. Have trouble with my counting today. my legs are going to be sore from the lunges I know it! those always kill me. Made sure to stretch and roll out after the wod but i think ill b feeling it anyway.

meal 1 - vega wfo w/coconut water
meal 2 - soy yogurt, blueberries, strawberries, ground flax, vega wfo
meal 3 - tofu, red onion, argula, pico de gallo, roasted yams
meal 4 - clif builder bar
meal 5 - soysage. onion, broccoli, potatoes

its all good

swim - 500 drills, 100s of switch, catch, drag, shark and hesitate

500 yard TT with a t-shirt on/ time - 9.08. Time is a lot better than previous attempts at this wod however the time could have been so much better. I was having an issue with my goggles. About 8 laps in I have no idea what happened they slide totally off my eyes and filled with my water so i was treading water trying to get them back on. that wasn't working so i finished that lap out swimming breaststroke with my face out of the water. Decided not to start over. part of me didn't want to swim any extra laps with the t shirt on and part of me thought this is the kind of stuff that happened in races. Just deal with it like it was a race, there is no starting over when things don't go your way. Ended up happening two other times although not as bad. I was able to make it to the wall still swimming freestyle but instead of immediately flip turning i had to adjust my goggles and then start again. Kinda makes me wonder what the time would have been if I didn't have these little incidents.

8 x 50 kick - on 20 seconds rest just wanted to practice kicking more so I don't get sloppy with it when I tire. took the times just to see where it is at. everything was done with open turns.
1 - 1:05
2 -1:01
3 - 1:02
4 -1:00
5 - 1:01
6 -1:00
7 - 1:00
8 - 1:00

6 x 100 pull and paddles - on 30 seconds rest all done with open turns.
1 - 1:41
2 - 1:41
3 - 1:45
4 - 1:45
5 - 1:45
6 - 1:45

meal 1 - 2 slices hemp bread with peanut butter
meal 2 - vega wfo w/coconut water
meal 3 - carrots and carmelized onion hummus, peanut butter
meal 4 - tofu, red onion, argula, pico de gallo, peanut butter, mac nuts

watts up!

had my first class with the pro today. Mostly this class was "test time". he wanted to get some numbers on us and also we talked about form a bit. He wanted to spend time watching each of us ride on our bikes just to see our form. There was a lot of easy spinning while he talked about form and efficiency. There were a few 30 seconds to a minute intervals to get warmed up for what he called "the tests" which were 2 rounds of all out effort for 8 minutes each. he wanted to get my avg speed and cadence for those efforts so he can see the gains over the upcoming weeks. Next class is supposed to me much more in depth. One thing I found really helpful and surprising was he actually said don't just sit down on your bike and grab the handlebars. You need to setup as if you are setting up underneath a barbell. (now your speaking my language) The form is the same. Your sticking your ass out, getting your back in a good alignment so it doesn't get sore in the lower region as you fatigue and your putting your legs in their most powerful position to push your bike. Your opening your chest to be able to really breathe. just as in weightlifting rounding the back on the bike is a bad thing. It does nothing good for your form or efficiency. You need to train yourself to ride this way even when your tired. Another thing he was big on was keeping the knees in line with the pedals. Any movement off to the side is a loss of efficiency. And the usual don't hold tension in the upperbody. He is really big into the 90 cadence range of riding. Anything higher is too much spinning and anything lower is hard to sustain the power over a longer effort. On my tests I stayed really consistent. #1 I rode 2 miles at an avg speed of 15. #2 - I rode 1.99 miles for an avg speed of 14.9. I am happy with the consistency I am not happy with the output but it is probably pretty accurate for where my riding is at right now. We only get better from here. I am curious to see how the rest of the classes go.

CF wod -
10 rounds of
10GHD situps
10 back extensions
(not for time)

5 rounds of
20 Kettlebell Cleans - 26 lb(10 an arm)
20 pushups
time 7:44

I had to pick my cf wod today to protect my hand which is really raw and bleeding from yesterdays tear. I also wanted to be careful with my foot as that is still a little sore. I wore gloves for the cleans (which i hate) and I kept the weight lighter to keep it safer for the foot.

meal 1 - vega wfo w.coconut water
meal 2 - tempeh, red peppers, kale, onions, daiya
meal 3 - clif builder bar
meal 4 - grit tofu, broccoli, 2 slices hemp bread w/peanut butter

Desolation Row

foot felt a lot better this morning I am able to walk on it but it is still a little sore so I picked my workouts based on that fact. Didn't want to be pushing any weight through my foot. It's ok if i am off of it today but when I walk or stand it starts to ache. I think it will be  much better by tomorrow.

Swim - 1,000 drills, 2 rounds of 100s of switch, catch, drag, shark and hesitate, 200 kick, 300 pull, 100 breaststoke to cooldown. These was a good wod because i was just doing open turns and pushing off the wall with my good foot.

cf wod - amrap 20 minutes of
2 dips
4 pullups
6 toes to bar
got 18 full rounds.
dips were done between 2 boxes. 1st round real to depth dips, after that always went down to depth as a negative but sometime used my toe to push off the ground if i couldn't push out of the bottom of the dip. pullups were tough. my kipping was not very good. If i am tired it is hard to keep the kip going. Toe to bar were fine. I tore my hand open again even though I was using my grips. Guess they are not going to prevent tears but hopefully cut down on some of them.

meal 1 - vega wfo w/coconut water
meal 2 - granola & soymilk
meal 3 - clif builder bar
meal 4 - 2 veggie burgers & 3 potato pierogies
meal 5 - thai tofu, red peppers & asparagus

most of my food today was crap. I was in no position last night to be standing and cooking so I had to grab whatever I could eat fast and not have to stand and prepare.

tomorrow is my first cycling class with the former pro. should be interesting. hoping my foot is up to it. were supposed to get yet another snow and ice storm. i am hoping it doesnt stop me from crossfitting done. It didn;t snow here today. However it was 5 went i left the house this morning. my legs were sore from yesterdays squats. i can't wait to be pushing the weight around again and actually running. it seems like so long now.

more shots

Finally got back to the pool and crossfit today. swim - 500 drills - switch, catch, drag, shark, hesitate, then 10 x 100s on 20 seconds rest
1 - 1.32
2 - 1.36
3 - 1.36
4 - 1.39
5 - 1.38
6 - 1.36
7 - 1.37
8 - 1.36
9 - 1.38
10 - 1.37

500 of drills - switch, catch, shark, hesitate, kick - i wanted to start working kicking drills back in because when get tired that is one of the first things to suffer. I just stop kicking or kick randomly instead of consistently.

100 breaststoke to cool down.

cf wod - AMRAP - 20 minutes of
9 Goblet squats with 2 - 26 lb kettlebells racked on my chest (52 total pounds)
7 GHD situps
5 Air squats
13 total rounds and 3 squats of the 14th round. This wod was way harder than I expected it to be. The goblet squats were so hard even though they weren't heavy. It was more of a core stabilization fatigue coming off the GHDs than legs. Although my legs felt cooked when I was done. Haven't had dead legs like that is awhile. Maybe it coming back off the surgery pushing weight through the squat position instead of just airsquats. I could have had more rounds. The goblet squats slowed me down because I was making sure the form was spot on because of the foot. I don't want to aggravate it with a misstep. I love GHDs!

back to the foot doctor today. I knew he was going to give me shots in my foot and that they were going to hurt because he had to put them directly into the scar tissue. I got 3 shots. The first didn't the hurt. The second two were really not comfortable at all but I suffered through it. My foot is really sore now. I start using my crutches to keep pressure off of it. I also took some pain meds and have it elevated with ice on it. I am sure this is just a temporary thing so hopefully it will be fine by tomorrow. He did mention I might need 2  - 3 more shots to finish breaking up the scar tissue. I have another appointment in 2 weeks. Still no running. Same activities as before.


meal 1 - vega wfo w/coconut water
meal 2 - 2 cups soy yogurt, 1 cup blueberries, 1/2 cup strawberries, ground flax seed
meal 3 - tempeh bacon, tofu, spinach, red pepper, Pico De Gallo
meal 4 -clif builder bar

achtung baby

weather had me inside on the trainer again today. Screwed up my work schedule too so i only have time to get 1 wod in today.  Warmed up with 3 miles then I did 24 rounds of tabata. really hard gear distance was 2.6 miles. looking forward to getting back into the water and back to crossfit tomorrow!

Had my final bike maintenance class tonight. Covered chains, front and rear deraillers, shifters, cables. I actually found my cable to be frayed in the shifter so Stefan had to stay overnight to get that changed.  I am glad I did the course. I def learned more about my bike. Hopefully I will remember it and be able to use it when necessary. mostly i think it will just help me identify problems that I need to get it into the bike shop for before they become major issues.  I am not very good at mechanical things. I was even told I carry my bike incorrectly. I just fling it over my shoulder. I was told it isn't luggage! My bike had the most dirt and I was reminded over and over every class that a clean bike is a happy bike. When we were cleaning our drive trains  I was told to just keep going and going but my chain is now that cleanest it has ever been.

My next bike class is a series with a pro cyclist getting coached on a trainer. It starts this saturday for a few weeks. I decided to do this because the last time I was taught anything about bike riding it was by my dad as a kid. I feel like it is so important in endurance events to really work technique because you are repeating those motions over and over for so long. We can talk about strength and mental toughness forever. Form is a huge piece of the puzzle where huge gains can be made. It hopefully will make me faster and also be some injury prevention. It can't hurt. I am looking forward to it. It is supposed to work your form and efficiency as well as be some hard intervals.

meal 1 - tofu, tempeh bacon, red pepper, spinach, pico de gallo
meal 2 - grit tofu, roasted yams and ruttabagas
meal 3 - clif buidler bar
meal 4 - lentil soup w/kale, 3 pieces hemp bread with cashew butter

Hoist That Rag

getting some crappy winter weather here so it has been altering my workout schedule a bit. So ready for spring! Can;t wait to actually ride my bike outside again!

Foot was little sore today. Too much standing yesterday. Able to do my foot strengthening exercises

bike wod #1 - 3 mile warmup then 2 x 9 minutes on 1 min off - distance - 4.5.11. Rode in a hard gear.

bike wod #2 - used a hard gear

3 rounds of
1 minute bike TT
1 minute abmat situps for reps
1 minute bike TT
1 min air squats for reps
1 minute bike TT
1 minute rest

round 1 - 32 situps, 42 squats, .93 distance on bike
round 2 - 32 situps, 43 squats, .90 distance on bike
round 3 - 32 situps, 44 squats, .91 distance on bike

20 minute easy spin after wod - 4.27 miles, easy gear

meal 1 - 3 pieces hemp bread and cashew butter
meal 2 - vega wfo w/ coconut water
meal 3 - tofu, seitan, green pepper, onion, black beans, guacamole
meal 4 - grit tofu, roasted yams & ruttabagas, red lentil dal, peanut butter

crazy train

swim - 500 drills, 500 TT - 8.20PR, 500 drills (all drills were 100s of switch, catch, drag, shark and hesitate) Felt good on the TT. I didn't even realize that I PRed until I was checking to see what I swam last time to compare how I did and couldn't find anything lower.

50 air squats - not for time

bike - 3 mile warmup - high cadence, 12 minutes of 10 seconds on, 50 seconds off. distance 1.03. I rode the bike in the hardest gear for this. Didn't really like this workout. I am never a fan of wods that involve a lot of resting especially a 5x1 ratio.

Had a rough day footwise, just a lot of standing and walking. much more than I am used to. Wasn't able to make it to the crossfit gym today due to a crazy day at work. Some winter weather headed my way for the next couple of days so that might impact my training a bit too. Been really tired the last few days not enough sleep. Gotta get back on a good schedule.

meal 1 - vega wfo w/coconut water
meal 2 - clif builder bar
meal 3 - tofu, brown rice & veggies
meal 4 - tofu, seitan, green pepper, onion, black beans, guacamole, grapes

sweat test

Got some forced rest time while company was visiting this weekend. While that kind of things is hard for me It gave some things some time to heal up.

Swim - 5 x 100 drills - switch, catch, drag, shark ,hesitate

2000 straight - 37.53 - i know i can do better than that. I still have a hard time judging how to swim long things like this. I should just start going really hard from the start and if i die then i die.

row - 2 x 1,000 with 50 abmat situps and 30 hollow rocks between. time - 12.53 - the hollow rocks hurt!

bike - 90 min TT - 20.75 miles on the trainer. This is the longest ride since the surgery. Things are getting better no ankle plain anymore either during or after riding.

My foot still gets sore from walking. Still breaking up the scar tissue. Still has visible inflammation. I have to decide this week is going to go back and get it shot up or not. I really don't know what I want to do on that one. It is getting better but it is also still inflammed. Do I wait and see what happens? I did some of the exercises I was given to do before the surgery for the first time today. They went fine. I really want to try to run on it but so far i have been able to restrain myself. it is getting harder to be good.


I just read the article triathlete magazine did on crossfit endurance. It didn't tell me anything i didn't already know but i was curious. Also reading up on the cervelo p2. I should be reading my bike class homework.

I still haven't found what I'm looking for

foot felt good this morning. actually I felt really good getting up not tired not sore. which is surprising since i was short on sleep last night. expected to have a good swim but it really didn't work out that way.

swim - 5 x 100 drills - switch, catch, drag, shark, hesitate

15 x 100s on 20 second rest. Had to share a lane for this entire workout.
1 - 1.33
2 - 1.36
3 - 1.35
4 - 1.40
5 - 1.40
6 - 1.44
7 - 1.43
8 - 1.47
9 - 1.43
10 - 1.47
11 - 1.46
12 - 1.49
13 - 1.47
14 -1.53 - drank some pool water and coughed an entire 25 - flip turned at the same time as the guy sharing the lane with me and it made a huge wave that didn't work out for me when breathing
15 - 1.47

Felt like I just couldn't get into that other place today where I could push out some better times. I didn't feel tired or sore but I just didn't feel fast. Just didn't have my drive. Of course the guy i was sharing the lane with was a great swimmer. he was literally passing me doing backstroke etc. Just getting schooled! how embarassing! I didn't feel particularily great after my unplanned refreshments so i didn't add any extra drills or a cooldown.

cf wod

4 rounds of
row 400 meters
25 pushups
10 ghd situps

time - 13.30

if i do one more pushup my arms are going to fall off! alright not really. its not a sore thing it's a I can't wait to be able to throw some weights around again kinda thing. I must have had water stuck in my sinuses from when i was drinking the pool water this morning because i started doing ghds and all of this water started pouring out of my nose. it was kinda funny.

bike - 20 minutes - kept cadence above 90 the entire ride. had HR up too.

meal 1 - vega wfo w/coconut water
meal 2 - granola & soy yogurt
meal 3 - seitan, pinto & black beans, red, yellow and green bell peppers
meal 4 - clif builder bar
meal 5 - jerk tempeh, zucchini chips, red cabbage, chocolate soymilk

No 13. baby

Had my bike class last night. I am not a good bike mechanic! But i am learning more about my bike than I knew before. Mostly I think this class will help me notice when things are going wrong on my bike so that I can take it into the bike shop and let them repair it! Also I am learning so things to do when something happens and your out on a ride just to get yourself home. I've got everything drive train for next week and then I am done.

I was tired this morning, had a long day yesterday and we got more snow. the foot was a little stiff and sore.

Crossfit WOD

10 rounds of
10 air squats
10 Knees to elbows
10 pushups

20 kettlebell snatches @ 35 pounds

I was going to do a 30 minute amrap after this but as I was setting up my bar my foot start to pinch. I tried to walk it off. Not sure what that was about. if it is just part of the healing process or if i did something to it. Overall my foot has been much better. Gotta say I am happy I bought the grips they really make a difference with bar work.

Bike wod -
5 minute warmup -
10 rounds of 1 minute on 1 minute off
10 minutes on, 2 minutes off
10 rounds of 1 minute on 1 minute off
10 minutes on
5 minute cooldown

I crushed this wod. I really did it as hard as I could. Felt great, well sorta. Probably the best ride i've had since before the surgery.
covered just over 13 miles. Had a high cadence for the warmup and cooldown. Used a hard gear for the 1:1 - got the HR up high which stayed up through the 10 minutes on segments even though i dropped the gear a bit and tried to keep the cadence higher. no issues with the foot or the ankle.

meal 1 - 2 slices hemp bread cashew butter
meal 2 - clif buidler bar
meal 3 - vega wfo w/coconut water
meal 4 - tofu, broccoli, carrots
meal 5 - seitan, pinto & black beans, red, yellow and green bell peppers

foot is feeling a little achy tonight. 

This is the new shit

felt nauseated this morning. thought I would throw up during the wod. row - 4 x 400 meters and 50 steps kettlebell farmers walk. I used 2 - 53 pounders. time 10:27. this wod wasn't too bad I either didn't row hard enough or I didn't carry enough weight. I have been using the 53's this week. maybe it is time to pull out the 70s. Actually I think it being a short wod helped!

10 rounds of
2 Handstand pushups
5 GHD situps
this wod was not for time.  Felt good doing it. Handstand pushups are getting better. and i love ghds, except they give me a headache.

  5 rounds of
7 sumo deadlift high pulls using a 65 lb barbell
3 pullups
It is amazing how good my pullups are connected when I am not timed and tired during a wod. I guess they will get there.no issues on the SDHP, will have to go heavier next time.

"helen"
3 rounds for time of
row 400
21 KB swings @ 35 lbs
12 pullups.
time 12.58. my pullups were not well connected again.  previous time pre-surgery was 12.31 so i was a little slower :(

felt a little sick and dizzy after helen. not sure if it was just fatigue from the wod or  a blood sugar thing. I definitely felt like i needed to eat asap which i usually don't want to.


meal 1 - vega wfo w/coconut water
meal 2 - 3 slices hemp bread w/cashew butter
 - i know bread! But it has 36 grams of carbs in 3 slices and 20 grams of protein before adding the nut butter so it is pretty decently zoned.
meal 3 - tofu, broccoli, carrots, almonds, clif builder bar

Can't Stop

A little sore and slow moving getting up this morning. Did a 3 mile warmup with 3 - 30 second sprints to warmup, easier gear, high cadence then 16 rounds of tabata 20:10 in a hard gear.  Distance - 1.76. HR good. After about 2 rounds of tabata you feel like you can be done. But i made it through. no problems with the foot even though I had to stand to get the bike going some of the time.

5 rounds of
1 minute plank hold
30 seconds hollow rock
1 minute reach for the sky

This was a pretty painful ab wod.

10 rounds of
10 Kettlebell Deadlifts - 2 - 53's lifted suitcase style
10 Rope climbs (seated to standing and lowered back down)
This wod wasn't for time but it was still tough. That is just a ton of rope climbing. I had little grip strength left after each round.

then "cindy" which is a 20 minute amrap of
5 pullups
10 pushups
15 squats

I had to admit it was hard to get excited to do this after the last wod but sometimes it is just a 3-2-1-go do it time. I used my grips for the first time and I didn't get any tears on my hand. I think they are gonna work out well. my pullups were shit, i dropped off the bar after everyone to reset the kip I was too tired grip wise to hold onto the bar. Pushups and squats went unbroken through the whole wod. Probably could have done my squats faster but I haven't been doing them for awhile. I got 17 full rounds in at 19:59.  my last pre-surgery cindy i got 17 and 2/3 of a round so I was a little behind on this one.

meal 1 - tempeh bacon
meal 2 - vega wfo w/coconut water
meal 3 vegan beef, broccoli, potatoe

Strange Days

used the lacrosse ball on my foot yesterday a little and it hurts a ton to do that. It also bruised it up a bit today. Still stretching it and doing the voltaren gel. it feels better to walk on it now than it did last week.

swim - 4 x 200 drills - 200s of switch, catch, shark and hesitate

3 x 500 yds on 30 seconds rest
1 - 8.46
2 - 8.42
3 - 8.46
Phew! Starting to get back to my old swim times again. These are not as good as I want them but I am happy they are getting better. I was so hot when I was swimming today I literally was dumping my water bottle on my face during my 30 seconds to try to cool myself off.

cf wod

10 rounds of 5 reverse burpees
5 Kettlebell Burpee Deadlifts - 2 - 53lb kettlesbells one for each hand
this was not for time. Tough damn wod anyway. Felt like I was going to puke. That was mostly from all of the rolls into handstands on the reverse burpees. for the Deadlift burpees. I stepped back into the pushups. no jumping yet. I love kettlebell pushups they are so damn hard! The deadlifts were actually like suitcase deads. Had to be careful not to put them down on my feet!
overhead press - I felt weak on this. I am hoping it is because I literally went from the above wod to this and didn't rest between the lifts. Weak meaning the weight felt heavier for me to push than it should have at that weight.
45,50,55,60,65,65,70,75, fail on 80

AMRAP - 9 minutes
5 pullups
10 situps
15 kettlebell swings using a 35lb kettlebell

Got 8 full rounds and to the 8th situp of the 9th round. my kipping on the pullups was better throughout the wod. However going from the KB swings to the pullup bar is a never and easy transition. Did the situps as abmat. I find them useless but they are fast. Didn't have any trouble with the swings. I have to admit my foot is sore after working out. I don't think it is from the weights. I think it was from dropping off the pullup bar bad a few times. I got tired and it was trying to rush.

meal 1 - clif builder bar
meal 2 - vega wfo w.coconut water - 2 vega zone muffins
meal 3 - lentils & rice - 2 vega zone blueberry muffins

spirit on the water

60 minute time trial on the trainer today. Can't wait til it is above freezing so i can take my bike outside again. it was 2 below when I was nice and warm on the trainer. rode 15.44 miles. Longest Ive spent on the bike in awhile. Rode in the middle of the cassette the entire time (big ring). My ankle consistently starts to ache about 25 minutes in. Didn't have a problem finishing though. I did notice when I get tired i start pulling more with my left leg. Im sure it wil even itself out now that i am back to using both legs.

Row workout 9 minutes on, 3 minutes off, 6 minutes on, 2 minutes off, 3 minutes on. 9 minutes covered 1,969 meters, 6 minutes covered 1,318 meters, 3 minutes covered 693 meters for a total distance of 3980. my rowing doesn't appear to be as good as it was before the surgery but since i won't be running another month and Ill be doing all my run training on the rower. I am sure I can get it back there!

Still trying to stretch and break up the scar tissue in my foot. I think it is working. I still want to take a golf ball to it but so far i have been able to restrain myself. maybe i will start with a lacrosse ball and see how it goes. gotta read my bike home work later today.

meal 1 - 4 zone blueberry muffins, macadamia nuts  - it sounds like a lot but they are small and each one is a block so it really is a normal sized meal
meal 2 - soysage, lentils, zucchini, salsa, daiya, carrots, macadamia nuts

beyond here lies nothin

Joined: Sun Dec 14, 2008 11:58 pm
Posts: 2803
Location: Plains, PA

@viva - swimming is fine on my foot. Kick does not bother it at all.

I didn't get much sleep at all last night. Actually the whole week hasn't been the best sleepwise. Did my longest swim workout ever today.

5 x 100 drills - switch, catch, drag, shark & hesitate

2 x 500 on 1 minute rest
1 - 9.29
2 - 9.45

A little disappointed with these times. I think I can swim faster. I just didn't push hard enough.

5 x 100 drills - same as above

4 x 250 on 30 sec rest
1 - 4.31
2 - 4.33
3 - 4.42
4 - 4.53

5 x 100 drills - same as above

10 x 50 on 20 second rest
1 - 45
2- 47
3- 46
4 - 46
5 - 48
6 - 45
7 - 46
8 - 46
9 - 47
10 - 45

200 cooldown - breaststroke

Really tired today. I think that long week just caught up to me.

Bike wod - 30 minute easy spin - kept it halfway down the cassette of the big ring the entire time and tried to keep a good cadence.
distance - 7.22 miles. Ankle a little sore afterwards.

meal 1 - clif builder bar
meal 2 - tofu, red & yellow peppers, spinach, onions, daiya, pinto beans, hemp bread, cashew butter
meal 3 - 4 zone blueberry muffins - made with vega wfo
meal 4 - soysage, lentils, zucchini, salsa, daiya, carrots, macadamia nuts

repeater

Bike - started the day on the trainer due to a snowstorm (Again! is it time for spring yet?) 5 minute warmup, kept the cadence high and increased the gear after each minute, 3 x 30 seconds on, 30 seconds off, hard gear.
15 rounds of 1 minute of big ring in the front middle of rear cassette, 1 minute of small ring in the front middle of rear cassette (attempted to keep the cadence high) 5 minute cooldown
my garmin wasn't charged so i don't have distance, cadence or hear rate date. i was sweating up a ton! Put it on the charger so I am ready to roll with it tomorrow! No pain in the foot. only the front of my ankle after about 30 minutes on the bike.

Hit Crossfit to test out some things on the foot. not a wod just experiments.

squats 3 x 15
row, 500, 500, 1000
KB swings 5 @ 18, 15 @ 25, 15 @ 35, KB clean and presses & snatches using the 18, wallballs 5@6, 5@8, 10 @ 10, walking lunges and step ups onto a 24 inch box. Handstands and reverse burpees. Floorwipers 2 sets of 15. Foot did ok. I had to go more for control over the movements so that action was more guarded than normal and not really for time but it is a start. The front of the ankle I noticed again. Some of this stuff is easier than walking. I am trying to break up the scar tissue from the surgery. My foot is lumpy and it is hard to step on that. I am using the voltaren gel and trying to gently loosen it up. I had the desire all day to just use a golf ball and go after it. I was able to resist but i didn't like it.

Swim - 400 of drills, switch, catch, shark, hesitate, 8 - 100s on 4 minutes rest
1 - 1.34
2 - 1.32
3 - 1.34
4 - 1.34
5 - 1.35
6 - 1.36
7 - 1.36
8 - 1.38
cooldown 50s of switch, catch, drag, pull, hesitate and kick.  My foot started to hurt a bit in the pool. I was in there for a long time teaching a bit and also it was just a long day. first day without any use of the crutches. I don;t think it was related to doing anything new i think it was just time to get off of it because once i did that it was ok.

Meal 1 - tofu scramble w/mushrooms, peppers & spinach, 2 pieces hemp bread w/cashew butter
meal 2 - cumin lime tofu with pumpkin seeds, carrots & broccoli, clif builder bar
meal 3 - thai tofu & veggies, Thai salad

waiting room

So I went ahead and order myself a pair of gymnasts grips. I am going to see if that solves my hand tearing issue. I would like the limiting factor of my pullups to be strength not bleeding hands.

Had my bike class last night. Worked on hub adjustments and a wheel truing. next class is all about brakes.

Swim 300 drills - 100 switch, 100 shark, 100 hesitate

100 (1.41), 200 (3.36), 300 (5.30) ,400 (7.33), 500(9.42) ,600 (11.56) 40 seconds rest

400 drills - 100s of switch, catch, shark, hesitate

100 breaststroke cooldown

bike 10 minute warmup - i love using both legs! Had the cadence up over 90 the entire time. Had the HR up too!

7 minute time trial - 1.66 if i remember correctly - need to check the garmin

100 situps for time - 3.29

Dr appointment went well today. I don't have to use my crutches anymore unless i need them. I'm cleared to bike and also I can start trying out some other things like squats. No running for a month. Not supposed to do heavy lifting on the leg either. I am going to go to crossfit tomorrow and try to row and see how that goes. I got a prescripition for voltaren gel that i have to put on several times a day to break up the adhesion i have from the surgery. If this doesn't work in a few weeks he is going to give me an injection to get rid of it.

meal 1 - vega wfo w/coconut water
meal 2 - tempeh bacon
meal 3 - tofu, brown rice, veggies, peanut butter
meal 4 - clif builder bar & almonds
meal 5 - tofu. broccoli, carrots, peanut butter

Sieve-Fisted Find

swim - 500 yds of drills - 100s of each of switch, catch, drag, shark and hesitate.

30 x50 yds on 20 seconds rest - started out with some good times but pretty tired. this was a lot of repeats. It was just hard to go fast for that long!
1 - 44
2 - 46
3 - 40
4 - 46
5 -43
6 - 46
7 - 45
8 -46
9 - 46
10 - 45
11 -46
12 - 43
13 - 47
14 - 49
15 - 47
16 - 48
17 - 51
18 - 49
19 - 52
20 - 48
21 - 50
22 - 50
23 - 50
24 - 53
25 - 53
26 - 51
27 - 51
28 - 54
29 - 53
30 - 49

5 x 100 yds on 1 minute rest

1 - 1.50
2 - 1.40
3 - 1.40
4 - 1.39
5 - 1.39

500 yards of drills - same as above

meal 1 - vega wfo w/coconut water
meal 2 - 2 cups soy yogurt, 1 cup blueberries, 1 scoop vega wfo & 2 tbsp ground flax
meal 3 - tofu, roasted asparagus, clif builder bar, smoked almonds

CF WOD - "Barbara"

Had to modify since i am not cleared to do squats yet and it was not a good mod. It would have been easier with the squats!

5 rounds of the following
20 pullups
30 pushups
40 situps
50 hanging leg lifts
rest 3 minutes between rounds

round 1 - 7.14
round 2 - 7.08
round 3 - 7.35
round 4 - 8.14
round 5 - 6.39

The hanging leg lifts - far and away took the most time and were just torture. It was so hard to keep hanging not so hard on the abs. By round 3 - i had to bust out my gloves my hands couldn't take it anymore. Round 4 - the tears started happening. I am really considering getting gymnast grips because anytime there is a lot of pullups I always tear a callus off and im sick of it! round 5 - I literally could not hold onto the bar because my skin was so torn up and sore so I did the last set of leg lifts on the floor instead of hanging. I feel like crap about it but I would have been there forever doing sets of 1 if i didnt. My connecting pullups was better during this wod until I got tired towards the end then it was ugly again. the pushups were my highlight. I have been doing so many of them that I didn't have to break any of the sets. The situps were abmat so those are easy for me. I have my doctors appointment tomorrow and I hope I get to do more stuff!

in on the kill taker

Finished out yesterday with a third wod. Did some bike time. 20 minute easy spin on the trainer with 1 leg. Distance - 4.15 miles.

Started today out with my first 2 legged trainer ride since the surgery. This felt like a real ride! Heart rate up, sweating, willing the legs to move faster. it was great! Warmed up for 10 minutes. Then did 20 minutes of 1 minute in a hard gear, 1 minute in an easy gear. 5 minute cooldown. 7.98 miles.

CF wod - the thrilling thirty
30 pushups
30 GHD situps
30 seated wallball shots with a 20 lb ball!
30 back extensions
30 overhead presses with 20 lb dumbbells
30 knees to elbows
30 bent over rows - 65 lb barbell
30 seconds of reach for the sky
30 chair dips
30 seconds l-sit

I tried to go a little heavier on the weights since it was a low rep wod. I had to walk around the gym to get to the different stuff so that slowed the wod down a bit. It was rough throwing the 20 lb ball. that this is just heavy. The knees to elbows were no treat either. the l-sit was a joke coming as the last thing in the wod I couldn't hold it together for more than like 5 seconds at a time. it was ugly.
time 17:48

I also practiced my kipping pullups. It is so nice to be able to chain them together and not have to drop off the bar. They are really coming along great the last couple of days.

meal 1 - tofu scramble w/spinach, red pepper & mushrooms & 2 slices hemp bread w/cashew butter
meal 2 - cumin lime tofu & roasted yams, 2 zone blueberry muffins

meal 3 - vega wfo w/coconut water

Steady Diet of Nothing

Foot is sore today. I must have been on it too much yesterday.

Swim - 10 x 100 Drills 2 sets of 100s of each of switch, catch, drag, shark and hesitate.

35 minute time trial - just started my 75 lap when the alarm went off. So 74 laps completed if i counted correctly which is tough with that many laps. Which is 1850 yards. I am a little disappointed in this swim. I don't feel like I went hard enough. I tried to keep good form the whole way but when the alarm went off. I was tired from swimming that far but I didn't need a break to catch my breathe or anything. I should have gone harder. it is so hard to tell how hard to swim on these kind of workouts because i can't see the time and know how much longer I have.

cooldown 100 breaststroke and 100 backstroke. glad i don't race these and i am pretty slow at both.

CF Wod - AMRAP 12 minutes of
3 ring dips
5 upright rows using a 45 lb barbell
7 ring pushups

I completed 12 rounds. the ring dips were done as negatives. The upright rows were harder than expected i think because i used the barbell. it's just an awkward size for that kind of movement. The pushups i am getting better at.

I worked on my kipping pullups and they were the best they have ever been. Easily connected 5 pullups at a time. I started using a higher bar. Did a few handstand holds, tried some handstand pushups but i am intimated by them still. I was someone there to spot me in case i can't get out of the bottom of the handstand.

meal 1 - vega wfo w/coconut water
meal 2 - 3 zone blueberry muffins
meal 3 - cumin lime tofu and a cup of roasted yams
meal 4 - clif builder bar
meal 5 -

It's only rock and roll

Really caught up on sleep last night. It was fantastic. If I could only get that kind of sleep every night.

bike - 5 minutes warmup then 3 x 3 minutes on 1 minute isometric squat hold. I did the 3 minutes on in the hardest gear on the bike. Cadence was low. heart rate was high. I did the squat hold as a wall sit since i don't have clearance for that yet. 3 minute cooldown.
Distance - 3.56


swim 2 x 300 yards of drills - 100 switch, 100 catch, 100 drag, 100 shark, 100 hesitate, 100 fist.

Then 2 x 250 yds - 50 hard - 50 easy. I really liked doing these.
set 1 4.33 - set 2 4.37

then 25 yard ladder of
25 - 21
50 - 46
75 - 1.14
100 - 1.41
125 - 2.11
150 - 2.46
175 - 3.14
200 - 3.48
200 - 3.48
175 - 3.15
150 - 2.47
125 - 2.19
100 - 1.48
75 - 1.20
50 - 53
25 - 22

300 yards of drills to cooldown - 50s of switch, catch, drag, shark, hesitate and fist.
All done on 20 seconds rest. It was a tough wod but I liked it. Times are still a little slow to what I was swimming before the surgery.

meal 1 - vega wfo w/coconut water
meal 2 - clif builder bar
meal 3 - 3 blueberry zone muffins & steamed broccoli with hummus (small)

mixed emotions

Slept really well last night which was good since i was short on sleep pretty much every night this week. Swim - Start off with 500 of drills. Felt really good doing them. 100 switch, 100 catch, 100 drag, 100 shark, 100 hesitate. Then did "tosh" the water. I hate this workout in the pool because you spent so much time in the water not actually doing anything. I stretched a bit but mostly did the dead mans float and let my spine decompress and took some of the stress off my joints for a bit. I don't mind this workout on the track because the rest times are short. Guess i just don't swim fast enough! The tosh workout has a 1:1 work to rest ratio so however long it takes you to complete the interval you rest.

200 - 3.27
400 - 7.25
600 - 11.49
200 - 3.36
400 - 7.42
600 - 11.24

Finished with 300 drills - switch, shark and hesitate.

cf wod - Modified Elizabeth. Can't do cleans with my foot so I did Ring pushups instead.

21-15-9
Ring Pushup
Ring Dips

Time 13.23

As you can tell by the time this was more of a strength workout for me than a real metcon. Not my heart was going cuz it was but my ring dips are painfully slow. My ring pushups were the best they have even been. My depth was good and I felt strong doing them. The ring dips were not full dips meaning I wasn't going to depth in the rings but I was pushing myself up for all of the reps instead of doing negatives so it is a start. It is hard coming off the ring pushups to the dips too.

Start working on my kip swing. I gotta get more pullups connected instead of just a couple. Also worked on my handstand pushups. Those went really well. I had myself against the wall for support but I was pushing myself up and down. The full range of motion wasn't there but I think it can be soon. Although I did this after the wod so my shoulders weren't really into it. I am going to do more of these soon I feel good about them and think i was fresher they would have been to depth.

meal 1 - vega wfo w/coconut water
meal 2 - tofu, spinach, red pepper, mushrooms, black beans, soysage & daiya (small) - tried to eat this after the pool and just didn't have the stomach for it.
meal 3 - clif builder bar
meal 4 - 4 vegan zoned blueberry muffins (i used vega for the protein powder in these)
meal 5 - miso soup, salad, tofu & veggies, peanut butter

Friday I'm in Love

Swim times were crap today. Only good thing is my pull buoy times are almost as close to my swim times. normally they are worse. I know they are supposed to be better but they never are. Not sure if it because i lost fitness especially pool fitness with the time off from my surgery or if i am losing time because cautious at the walls with my foot. Either way i hate it! My good shoulder was pinching again after about half of the workout. I noticed it when i would breathe to the opposite side with that arm extended. ok after the workout.

200 swim - 3.43
200 pull - 3.44
100 swim - 1.43
100 pull - 1.44
50 swim - .45
50 pull - .46
all on 30 seconds rest

500 yards of drills, 100 switch, 100 catch, 100 drag, 100 shark, 100 hesitate

5 x 100 on 20 secs
1 - 1.44
2 - 1.45
3 - 1.48
4 - 1.48
5 - 1.52

10 x 50 yds on 15 secs
1 - .51
2 - .51
3 - .50
4 - .50
5 - .49
6 - .48
7 - .49
8 - .51
9 - .51
10 - .51

300 yards of drills - 100 switch, 100 shark, 100 hesitate

meal 1 - vega wfo w/ coconut water
meal 2 - tofu, spinach, red pepper, mushrooms, black beans, soysage & daiya

CF WOD

Muscle up transition practice on ground as part of warmup.

10 rounds for time of

5 Rope Climbs (from seated on the ground to standing & lowered back to the ground)
10 GHD situps
15 Seated Wall Balls using a 16 lb ball

time 28:02
This was a great wod. That was a lot of rope climbing. I love doing GHD situps because I can actually feel them working. Normally if I just do situps I don't feel anything from them. And the seated wallballs are tough especially at that many reps because you've got no momentum on the ball so it is just throwing that weight everytime. I also think it is going to make my wallballs better because i have to really throw and catch it everytime. No throwing the ball and stepping back and letting it drop when you are tired. it felt like a lot of reps. my arms were pretty tired afterwards. My left shoulder is still aching. I gotta stretch it.

meal 3 - sesame tofu, roasted green and yellow beans
meal 4 - clif builder bar & smoked almonds
meal 5 - thai salad and thai tofu & veggies

Mary

back to the pool today!
100 swim, 100 pull, 100 swim, 100 pull, 100 swim on 30 seconds rest
500 yds of drills
100 balance, 100 catch, 100 drag, 100 shark, 100 hesitate
5 x 100 on 20 sec rest
1.39, 1.43, 1.43, 1.44, 1.39 - not great but not terrible either
pull 500 yards - 25 hard, 25 easy - really hate swimming with a pull buoy. I always swim slower with it than without it. I also found it harder to go "hard" with it. I Do like it for working on my stroke though.
500 yards of drills - same as above set

meal 1 - vega wfo w.coconut water
meal 2 - tempeh bacon
meal 3 - clif builder bar
meal 4 - tofu, broccoli, carrots
meal 5 -

The Bike class went well last night. I am so glad I signed up for it. I am not good at doing the things we were instructed on but at least I have an understanding of what needs to happen even if I am slow and clumsy with it. I am sure as I do this stuff more and more I will get faster and better at it. I have more homework to read for next week class when we start doing hard things!

CF wod - mary modified - as many rounds as possible in 20 minutes of
5 handstand pushups (legs were on GHD for weight assistance)
10 GHD situps
15 pullups
8 full rounds and 2/3 of the 9th round. Did the HSPU and GHDS but not pullups. This is 1 round shorter than last time i did mary but with the modifications it really isn't comparable.

My left shoulder was pinching when I was swimming this morning and after the cf wod it is a little sore. It is strange for this to be the case since that is my good (not surgical) shoulder. I must have tweaked it somehow.

Come Feel me Tremble

Didn't make it to the pool this morning due to a snowstorm. I have my bike class tonight so I can't go then either.

Bike - 10 minute warmup, 16 rounds of 20 second on 10 seconds off, 5 minute cooldown. Distance 4.55 miles. HR near 140 range. I really look forward to next week when I can bike with both legs!

CF Wod - 10 rounds of 5 clapping pushups, 10 kickups, 20 leg raises. time 17.37. The pushups are much easier when you don't have a cast on! The abs were screaming!

3 x 2 mine wall sit on 2 minute rest - these took me back to my karate days of having to do these while listening to sensei lecture.
Used the two minute rest to stretch out my calves

meal 1 - tofu, cauliflower, daiya, bagel & peanut butter
meal 2 - vega wfo w/coconut water
meal 3 - tvp, carrots, zucchini, red peppers
meal 4 - clif builder bar
meal 5 -

Under my Thumb

Bike - 6 minute warmup, 3 x 4 minutes on:1 minute off, 5 minutes easy spin, 4 x 40:20 off used the hardest gear on the bike 6 minute cooldown. distance = 6.22 miles


meal 1 - Tofu Scramble w/soysage, spinach, bell peppers, peanut butter
meal 2 - vega wfo w/coconut water
meal 3 - Grit Tofu, Broccoli & Carrots
meal 4 - clif builder bar and 9 almonds
meal 5 - Tofu, Cauliflower, Peanut Butter, 1/2 Sprouted Grain Bagel

Short on time because of the doc appt so i had to warm up quickly and do this cf wod quickly too.

10 x 5 seated dumbbell overhead presses, 5 ring dips & 5 seated wallball situps.

Did the first 2 rounds using 25lb dumbbells and an 18lb wallball. Did the remaining 8 rounds using 20lb dumbbells and a 16 lb med ball.
I think I just planned too heavy from the start especially since all of the exercises are shoulder.

The ring dips were done as negatives. I did partial ring dips for the first two reps but I just didn't have enough to put them in this wod. The ball throwing went much better yesterday when i was tossing it across the room to a partner compared to today when i was throwing it at the wall. I didn't feel like I was getting good height. but i was sitting on the ground.

The doctor appointment went well. My foot is healing nicely. I am able to be on my foot 2 hours a day now and I can go back to swimming.The doc was able to press on the areas of my foot that normally would have me jumping off the table without pain today so that is a good sign! Either my foot is finally healing or the surgery killed all the nerves in my foot. I am able to start doing some stretching on the foot too.

1st swim back went fairly well. I did 30 minutes of swimming and 500 of drills. Took a break after 14 minutes to socialize. then did the drills at the 20 minute mark. Finished with another 11 minutes of swimming. It went ok on the foot. I only pushed off the wall with my left foot on the flip turns. I was trying to be conscious of form because I felt like things got sloppy since last time I was in the water. Meaning when I started swimming I immediately went back to all of the bad things I used to do like crossover, not keep my elbow high. So I kept thinking about them and working on them. My shoulder actually hurt more than my foot. I am coming to believe that as soon as I let up on my shoulder it gets tight. It will do what I force it to do but as soon as I stop taking care of it it goes back to being an issue. I have to keep beating it to where I want it. My ankle on the surgery foot started to feel sore towards the end but I think it was just from loosening it up kicking after being restricted for so long. obviously my swim fitness isn't where it was at 3 weeks ago but overall I didn't feel bad in the water and I am happy to be back there.

My foot is a little sore tonight could have been on it too much today or from having the doctor press on it. My shoulder is also feeling crappy but it will be fine.

 

Tomorrow is supposed to be my first bike maintence class. Although we are getting snow so we'll see.

Give me the cure

The foot is feeling even better today. I go back to the doc tomorrow for new orders. Wearing just my sneakers & orthotics per doctors orders. I had to open the laces all the way to fit my foot in but it still feels great to have a normal shoe on!

Bike
10 minute warmup
6 minutes on : 2 minutes off
5:2
4:2
3:2
2:2
1 - Done!
4 minute cooldown. Distance - 6.78. I went into a harder gear for every round. I was in the hardest gear available on the bike for the last 2 minute and 1 minute interval. The cadence was only in the 40s for those.

CF WOD - "lynne"
5 rounds for max reps of
Bodyweight Bench - scaled to 80 lbs
Pullups - Kipping

Round 1 = 28
Bench Press - 8
Pullups - 20

Round 2 - 25
Bench Press - 8
Pullups - 17

Round 3 - 23
Bench Press - 7
Pullups - 16

Round 4 - 22
Bench press - 7
Pullups - 15

Round 5
Bench Press - 7
Pullups - 15

Total - 120.

Last time I did this wod on 11.22.10 i scored only a 67 but I did it 35 lb dumbbells. This time I used a barbell loaded to 80 lbs. I got more reps on the bench and on the pullups. I did touch the ground to reset my kip but i didn't take my hands off the bar or rest.

Had a partner to work with so afterwards I did partner med ball throwing situps. warmed up for 5 reps with a 10 and then did 50 situps throwing the ball 5 feet to my partner and doing an overhead situps with it using a 16 lb ball.

wanted to test the foot out on some other things so
15 hip extension
15 back extension
15 ghd situps

muscle up practice on ground - didn't have much time left for this but i want to do it everyday for muscle memory on the transition.

Meal 1 - Tofu Scramble w/soysage, spinach, bell peppers
Meal 2 - VEGA wfo w/coconut water
Meal 3 - Soysage, Tofu & roasted yams, pine nuts
Meal 4 - Clif Builder Bar
Meal 5 -

Get up Stand UP

Bike - 10 minute warmup, then 30 minutes of 1 min on 1 min off. 5 min cooldown. Distance 6.32. I was flirting with a 140 heart rate again. Did my right leg lifts on all of the 1 minute offs.

CF WOD - Chelsea - every minute on the minute for 30 minutes or until you time out do
5 pullups
10 pushups
15 situps

Well I made it through the wod but my rounds pretty much ran right into each other it was taking me that long to get through the set. I was being cautious though about how I was landing on my foot from the pullup bar to the pushup and also getting off the ground after the situps which I am sure slowed me down a bit. I wasn't able to chain any of the pullups together so i lost time there too. Pushups and situps went fine. Although I felt like i was going to puke a few times. I made it through the 30 minutes with a solid effort. It did feel like my first time back to a metcon in awhile. wasn't horrible wasn't great either.

I got on the scale for the first time since before the surgery and happily I gained only a few ounces. Less than a pound. I didn't think I was putting on weight but it was nice to have a positive confirmation of that since my activity level has been a lot lower and it was the holidays. I am back to cooking all of my food again so the diet should be more on track. It wasn't horrible over the last few weeks but it wasn't as clean as normal.







The foot update. I am walking in my regular sneakers with just bandaids over the incisions. It is still tender so I've got a pair of thorlos on just for the extra padding. It isn't easy to walk on it but it is the best it has been yet. I am trying to walk properly and not compensate for the pain by walking funny.

meal 1 - tofu, soysage, spinach, red pepper, 1/2 sprouted grain bagel
meal 2 - vega wfo w/coconut water, steamed broccoli and hummus (small) peanut butter

new foot unveiled! :)

Drove myself for the first time in forever today! whoo hoo! Therefore I went to crossfit to get a wod in. I didn't have a plan going in and they were doing deadlifts so that was out. However there was a bench already set up so i decided to take advantage of it. We do not normally have a bench set up so since I didn't have to move anything I decided to bench even though I have been doing a ton of pushups lately. Still went out.

Bench Press
45x10
65x10
85x3 - wasn't failing but i felt i needed a smaller step up
75 x 10
80x 6
85 x 4
90 x 1 unassisted had 2 more reps but had a spot on them

While the bench was out did some seated shoulder presses. Both benching and shoulder pressing feel a little off because i cant ground down and push off my legs. But it isn't a bad thing just a little different

Seated Shoulder press w/ dumbells
40x10
then 5 rounds ofs
50 x 5
20 kickups and a dragon flag (dragons actually hurt less then they normally although they still hurt)

I liked the little circuit so I did another one with Rowing

1 arm Bent over Rows w/ 30lb dumbbell - 10 reps left 10 reps right
10 leg tucks

10 seated rope climbs. Started on the ground and pulled myself hand over hand to standing with the good foot on the ground. Then lowered myself back to the ground. My lowering isnt as solid as my climbing.

5 sets of 10 Hanging leg lifts

10 Ring dips (partials) this is the first time I was able to do part of ring dip instead of just doing negative or having a foot assist. It was fun to be able to move myself on the rings. However I wouldn't say they were really good ring dips because my depth isn't far enough. I am not going all the down and getting my chest through the rings but it is a start to getting there!

Muscle up Progression - I spent a lot of time working on the muscle up transition on the ground. I would lower stand beneath the rings and lower myself all the way down in a false grip. Then I pull myself up to standing while turning the rips out into an assisted dip (1 foot on ground) I did a ton of these didn't really keep count. The pulls and dips were fine. Usually my first transition in a set went well but after that as I fatigued they go worse. I was doing a lot of sets of 5. The transition is the hardest part for sure. I will keep doing these. However when I have time I am going to setup a band and try a muscle up with that for assistance.

Bike - 10 minute warmup
3 x 30 seconds on 30 seconds off
5 minute easy spin
8 rounds of 20 seconds on: 10 seconds off:
5 minutes easy spin
8 rounds of 40 seconds on: 20 seconds off - my leg was done by the last rep!
5 minutes easy spin
Distance 7.41 miles. I was actually able to get my HR in the 140s today!


meal 1 - vega wfo w/coconut water & a sprouted grain bagel
meal 2 - tofu, brown rice, veggies & peanut butter
meal 3 - vegan beef, zucchini, red pepper, carrots, tomato sauce, macadamia nuts

Got the soft cast off today. Foot is looking better than it did on tuesday. Still a little sore but not as bad. incisions look good and the only bruising is where the fascia was cut. Need to read my bike book for class on wednesday.

Here today, gone tomorrow!

Get the soft cast compression stuff off tomorrow! Curious to see how it is going to be walking without this. Will it be more or less painful. Making some progress. While he foot is still sore today is the least sore it has been walking on it. I do have some compensation soreness from walking strangely on it. I think that will go away tomorrow when foot instead restricted by bandages but  it may also be more sore without any kind of protection. I am looking forward to finding out. I have been doing my hour of time on it. It is fairly swollen by the evening so I am still elevating it. I really look forward to be able to drive myself again so I can get back to crossfit. I also can't wait to get back in the pool. Should all happen next week! Until then it is just me and stefan.

bike
10 minute warmup
3 x 1 minute on:1 minute off
3 x 2 min on: 1 min off
3 x 3 min on : 1 min off
10 minute cooldown

Overall pushed hard gears the entire time even on the warmup and cooldown. Distance 7.15.

5 rounds of
5 clapping pushups
10 leg raises
5 clapping pushups
10 - 90 degree toe reach
5 clapping pushups

time 8:39 - was able to move through round unbroken but i did take a short reset time between the rounds. my plyometric pushups are not the greatest but I was able to do them for the entire wod as it was low reps each time.

meal 1 - tempeh bacon
meal 2 - vega wfo w/coconut water
meal 3 - clif builder bar
meal 4 - tofu, red pepper, carrots and onion in bourbon glaze
meal 5 - tempeh, onion, red pepper, spinach

Walk Unafraid

Foot is still really sore :( It hurts to touch it. It hurts to walk. But I think It hurts a little less than yesterday or I am just getting used to it hurting when I walk. I am surprised at how painful this is. I know I sound like a big baby since I am pretty much complaining about it everyday since i got the cast off. I am not normally like this. The pain is throwing me off my game a bit. Is it too soon? am I pushing it too much? Or am I just supposed to deal with the pain as part of the process of getting it better. I wish I knew. Doc said I can be on it an hour a day so I am doing it and ignoring the pain. I don't think the pain is from overdoing it because it hurts from step 1. I also think it is good to move and get it working.

bike - 10 minutes warmup - easy gear
3 rounds of 30:30 - really really really hard gear
10 minutes - hard gear
7 minutes - really hard gear
5 min- really really hard gear
3 min - really really really hard gear!
5 minute cooldown - hard gear
distance 7.37 - didn't really get HR up. Stayed around 120 and cadence was slow.



Still not driving because of the painful foot. So had to workout at the office again today. I do the cips but sitting in a chair with legs extended (pike position) and then I left myself  without using my legs. I did the puhups off the conference room table.

20 minutes amrap of
5 chair dips - pike position - no legs used to assist
10 elevated pushups (off a table)
15 supermans
20 kickups

rounds - 8 full and completed the dips and pushups of the 9th round. The supermans were the easiest even though i hate them. Just never liked that exercise. I love the kickups. I really love them. They are fun. my strength on the dips felt good. Why I can do them this way and not on rings I dont know. The elevated pushups are always a challenge but I like them. Overall I felt really good during this wod. Wish I got more rounds but the effort felt solid.

had some extra time so did aussie pullups under a table 10 x 3.

meal 1 - 2 cups soy yogurt, 1 cup blueberries, 1 scoop vega wfo, 2 tbsp ground flax seed, carob
meal 2 - vega wfo w/coconut water
meal 3 - grit tofu, 1/2 cup lentils, broccoli carrots and cauliflower
meal 4 - clif builder bar

Foot V 2.0

Well I took my first full body unassisted steps today. The foot is still really sore, although maybe not as bad as yesterday. Each step hurts and sends pain right up my calf but I am dealing with it and hoping it improves quickly. The rest of the time I am still walking with my crutches so that I am only putting partial weight on it but mimicing the movement of walking. still hurts even with the crutches but it isn't as bad then. I think it is important to do this because i try to walk correctly but with the pain i am sure i am trying to avoid the sore spots. The calf/lower leg is def atrophied a bit. Im sure that immobilization and weakening isn't helping the walking process but I think most of the pain is from the surgery. The incision sites are sore and obviously any weight bearing on the fascia causes pain. It is sorta scary. Makes me wonder. did the surgery work? When I walk it honestly feel like a piece of my foot is cut out and i am stepping on a knife. I really hope this is just part of the process and walking will get less painful. even weight bearing started to be an issue. When making my dinner and just standing at the stove for a few minutes a calf started tremble a bit.

Bike 10 min warm up - easy gear

3 x (2 min on 1 min off, 4 min on 1 min off, 6 min on 1 min off) used a hard gear and did my leg lifts during the one minute breaks.

5 min cool down - easy gear

meal 1 - vega wfo w/coconut water
meal 2 - clif builder bar
meal 3 - cashew crusted tofu & green beans
meal 4 - clif builder bar
meal 5 - grit tofu, 1/2 cup lentils, broccoli carrots and cauliflower, peanut butter

5 rounds of
30 sec crunches
30 sec pushups
30 sec leg raises
30 sec pushups
30 sec hollow rock
30 sec pushup
1 minute off

This was an effective wod. The short duration of exercise before switching and the 1 minute really helps to keep the intensity up. I loved it. Couldn't make it to CF today. I hope to get back there tomorrow or sometime soon.

glass slipper

 

 

 

Bike - 10 minute warmup then 10 minutes of 1 min on 1 min off in a really hard gear. 6 x 10 seconds on 50 seconds off in an easy gear. went for the highest cadence possible on these. 4 minute cooldown. On all of the off "rest" portions I did leg lifts with my casted leg. It was good stuff no pressure on my surgical foot but able to fatigue my quads, hams and glutes.

meal 1 - vega wfo w/coconut water
meal 2 - soy yogurt, vega wfo & ground flax
meal 3 - tofu, peppers, onions, lentils
meal 4 - Cashew crusted tofu & garlic roasted green beans, peanut butter

Got my fiberglass cast off today. If I never had a cast again in my life that would be fantastic! I don't like the saw they take casts off with that thing is a little scary! Got my stitches out too and it hurt a bit when they came out. I think it is because my foot is really bruised up and it just hurts. It is now in a soft compression cast. I have to wear it until Saturday. Then I can take it off. I able to do one hour a day of full weight bearing activity like walking. The rest of the time I have to use the crutches. Honestly my foot is so sore i can barely walk on it. I am doing some walking holding onto things and using my crutches. The doc said it is going to hurt now when I first start walking on it. It's normal but honestly it is a little scary how much it hurts. I usually have a good pain tolerance but i couldn't run on this thing if i wanted to right now. I seriously can barely walk. The pain hurts as soon as it make contact with the good and it isn't only the foot that is sore. It hurts right up through my calf. This will keep me in control for awhile!

10 minute warmup
3 x 10 sec on 50 sec off hard gear
2 minute easy gear
3 x 20: 40 - hard
2 minute easy
3 x 30:30 - hard
2 minute easy
3 x 40:20 - hard
2 minute easy
3 x 50:10
I did the leg lifts during my rest again. I do a knee lift, a straight leg forward lift and a straight leg back lift.

 

19 more hours 2 go!

the foot is mostly ok. sometimes it is still sore. curious to see how it will be when I get it out of the cast tomorrow! :)

one leg of course  - bike on the trainer
10 minute warmup easy gear
3 x 30 seconds on 30 seconds off - hard gear
1 minute on 1 off
1 on 50 sec off
1 on 40 sec off
1 on 30 sec off
1 on 20 sec off
1 on 10 sec off
1 on 10 sec off
1 on 20 sec off
1 on 30 sec off
1 on 40 sec off
1 on 50 sec off
1 on 1 off
all done in a hard gear. i am actually surprised that i am able to push that hard of a gear with one leg. had my garmin charged today and HR was in the 120 - 130 area. Lower than it should be.
5 minutes spin - easy gear - higher cadence
2 x 5 minte on 1:30 off - hard gear
10 min cooldown - easy gear.
The last 10 minutes were rough. For some reason by the time I get to the cooldown I am ready to be done.
Distance covered was 9.36.

Tabata Chair Dips - as many reps as possible in 20 seconds followed by 10 seconds off for 8 rounds. went
15,16,18,15,16,14,14,14.
This is my favorite dip workout so far because it just hurts!

5 rounds of:
30 seconds Hollow rock
1 minute left side plank
30 seconds tough the sky hold
1 minute right side plank
30 seconds of leg tucks
1 minute of "clapping" pushups

This was a great wod. The clapping pushups didn't really go well. I started out with reg plyometric pushups and with the leg it was like a comedy show i was barely getting the clap done before I was hitting the ground so I switched to clapping pushups on my knees. (i never do knee pushups I dont believe in them but if i thought it would help me get the clap in better but there really didn't work much better either). So then I was just went back to regular pushups which doing for a minute straight were certainly hard enough.

Had some extra time so I did some aussie pullups under a table. I am considering that skill work for my muscle up.

meal 1 - vega wfo w/coconut water & clif builder bar
meal 2 -tofu, brown rice, carrots, broccoli, mushrooms, peppers
snack - clif builder bar
meal 3 - tofu, peppers, onions, lentils, peanut butter

a call 2 arms?

bike 10 minute - easy gear to warmup
3x 30 seconds on 30 seconds off
3x3min on 3 min off
10x1 minute in easy gear 1 minute in hard gear
5minutes of 40 seconds on 20 second off - used a hard gear
10 minute cool down - easy gear

the cooldown even though it is in an easy gear is tough. it is challenge to ride with one leg without a break for awhile.  I pushed hard gears on everything but the wu & cd but i can only go so fast with the one leg. I finally get my garmin up to charge today so starting tomorrow i will have that data when riding.


cf wod
10 rounds of 10 pushups with 30 sec isometric hold at the top, 10 supermans, roll over onto back for 1 dragon flag, 10 crunches and 10 leg lifts.   The dragon flags are pretty much impossible without a bench to hold onto but I gave it my best shot. I don't really like supermans. I just think they are bad exercise but since I can't do back extensions or most things these days I just did them. 

10x7 chair dips. I wanted to add more instability to the dips so I did them off of a mattress instead of a chair but i don't know how much of a difference it really made.

meal 1 - tempeh bacon & peanut butter

I really want to get ring dips so i can get my first muscle up while I am doing so much upper body stuff.

starting the new year off on the left foot

did my first 1 legged biking wod. 10 minute warm up in an easy gear. Then 10 x 40 seconds on 20 second off. I pushed it into a harder gear for these. Then a 10 minute cool down. My garmin wasn't charged so i don't have any distance/ cadence info. The picture above is the position I used for the 40 seconds on as I found it the most effective to really spin the cadence. I also rode the traditional way for the other 20 minutes.

20 raised leg push ups
40 scissor kicks
60 second plank hold
40 kickups
20 raised leg pushups
40 leg raises
60 seconds plan
40 push throughs
20 raised leg pushups

10 x 5 chair dips

As Jay requested I was cursing him during the raised leg pushups.  The kickups were fun I liked them. Then again I am partial to anything that involves kicking.

meal 1 - sprouted grain bagel & vega wgfo w/coconut water
Meal 2 - celebration roast, roasted yams, banana
meal 3 - granola w/soymilk