Cappy's TT#4 : Lean Power

[Kaiser]

Originally posted by Marykaa:
[qb] You're putting an Ice-gel bag on it 10-12 minutes every hour? [/qb]

Also, Epsom Salt bath soakings help the edema and pain go away, even if just for a short while, and help redue swelling so you can start to heal.

Get better soon!

[cappuccino]

Thanks y'all! [img]/images/graemlins/smile.gif[/img]

I can walk on it and it doesn't hurt just sitting around, but I do notice that I can't twist/bend it.

Am icing it and I'll look into an epsom salt bath, thanks! It looks like a whole egg. [img]/images/graemlins/tongue.gif[/img]

[cappuccino]

Since I'm a forum junkie...here's a couple of pics....

I have ugly feet anyway, this ankle sure doesn't help there!



PS that's paint on my heel [img]/images/graemlins/tongue.gif[/img]

[Marykaa]

ARGGHH.. Poor Cappy!

[Buk]

I hope it heals up quickly.

I guess no Pinnacle Mountain this weekend?

[kmwest]

Ouch... just give the ankle time, you'll be ok.

[BamaDave]

Ouch!!! Hope it's feeling better....

[cappuccino]

Thank ya'll...I'm actually doing much better today. Even went in for the x-ray and apparently I'm A-ok. [img]/images/graemlins/tongue.gif[/img] Still a little swollen and easier to walk on...may not jump on it for a while. [img]/images/graemlins/tongue.gif[/img]

I got some Celebrex and was told to keep icing it 2x day and draw the alphabet with my ankle.

On another health note, my blood pressure continues to be nice and low-- 100/60 today.


And I'm figuring I'm an injury wimp...not much in the way of major stuff in my backpocket, and I hope to keep it that way!

[cappuccino]

monday nov 7th

Crossfit 'Angie'

I wanted to do something that was primarily upper body and still looked really hard

100 assisted pullups (11:29): sets of 10, but many were broken in to mini sets of 6 and 4
Started with 8 counterweight, and gradually moved up to 11...stuck with 11 for the last 30 or so.

100 crunches (1:53)

100 pushups (8:18): 20, then next 30 in sets of 10, then 5, finished up with kneeling push-ups in sets of 10

100 squats (4:31): 30,20,rest sets of 10

wasn't going to do the squats because of the ankle (and Craig's good advice), but I tried a couple and it seemed ok, so I did them all.

Total time 26:38

I'll be lucky if I can move my arms tomorrow. [img]/images/graemlins/smile.gif[/img] And my hip flexors will be tight from the squats.

will get back to my normal workouts manana seeing what I can and can't do with my ankle.

Time to ice. [img]/images/graemlins/smile.gif[/img]

[Marykaa]

You're a Champion Cappy [img]/images/graemlins/laugh.gif[/img]

[kmwest]

Angie's fun, huh? [img]/images/graemlins/wink.gif[/img]

[BamaDave]

Great job with Angie, Cappy!

And great blood pressure. Did you have higher blood pressure in the past that has now improved?? I have tendencies toward elevated BP, especially the top number... much better now, but I don't think I would ever see a 100/60 reading!

[kuri]

Way to whup Angie!

Seeing how you did on those pullups maybe you should try some unassisted next time. You should be able to do it.

[ODBSGIRL]

I'm so impressed! Be careful with that ankle though. I feel your pain. Have you thought about putting some balancing exercises in with your routine to help heal that poor ankle?

[cappuccino]

Thanks ya'll....feeling extra guilty since I haven't been back the past couple of days. [img]/images/graemlins/blush.gif[/img]

Yesterday was really sore and still woke up sore...had a belated b-day girls' happy hour, so had to skip today too. I think every muscle and it's opposing muscle is sore from angie.

Bama-actually, I am quite proud of my BP, I used to hover around 125-135/80ish, which I thought was too high considering I ran a lot then. In the last several months it has dropped considerably. [img]/images/graemlins/smile.gif[/img] That reading was pretty low, but I think another dr's appt it was about 112/60. TT and veggies? and dark chocolate. [img]/images/graemlins/tongue.gif[/img]

Kuri - I wanted to do at least one unassited pull-up and it wasn't coming that day. I've done singles before, but don't know how I'll get to multiple ones. Maybe I'll try kipping. [img]/images/graemlins/smile.gif[/img] Your wife must be small and fit and strong?? I can only hope one day.... [img]/images/graemlins/smile.gif[/img]

odbsgirl - was told to do the alphabet with my ankle. It's much better, swelling almost all gone, but I can tell that I still can't flop it around the way I used to. How's your ankle?

hopefully I'll be back at it manana...

[cappuccino]

another crossfit day for me. Figured my regular workout week was shot given my schedule so far. So I will start the new phase next week.

Today I did

in sets of 15, 12, 9 (for time):

20lb DB thrusters: :46, :41, :38
muscle-ups (3assisted pull-ups + 3 assisted dips):5:50;5:06;2:23

Total Time 17:54 plus general warm-up

I did these as supersets (wasn't sure if I was supposed to do all the thrusters, then the muscle-ups or not)

After the 6th one on the second set up muscle-ups, I changed the pull-up/dip ratio to a 1:1, hence the better times. As I was done I realized I should have lowered the counter weight to make them harder, but alas didn't think of it soon enough. Both were assited @90lbs.

Probably could have gone up on weights on the DB thrusters, but that's always easy to say once I'm finished. [img]/images/graemlins/laugh.gif[/img]

I hope this doesn't leave me sore for two days...my right arm must've carried the brunt (or is weaker) cause it was fried by the time I was done.

Will plan on bike intervals tomorrow.

[Bill2380]

Damn this Cross Fit thing is about as contagious as bird flu. Fantastic job.

[kuri]

Excellent work Cappy!

That many thrusters with 20lbs suggests you have some good shoulder strength.

[Kaiser]

Great work on Angie and today's WOD! Fun, huh? Has Pukie the Clown come a callin'? [img]/images/graemlins/smile.gif[/img]