A Season of Recovery

[Willie]

This morning:
Stage 1, Workout B4

warm up: squat to stand, inchworm, walking quad stretch and knee-to-chest

Straight set with 60" rest--
DB Squats 3 x 15 @ 20/e

Alt. sets with 60" rest
DB Shoulder Press 3 x 12 @ 30/e
Asst. Chin up 12, 12, 10 @ 70lbs resistance

DB Lunge 3 x 12 @ 20/e
Plank 3 x 60"

1 round of Tabata bw squats

Notes: had to sub assisted chin ups for lat pull, since the PT won't allow me to do lat pulls. Subbed plank for ball crunches for same reason. Went three sets of each exercise for no good reason, other than that it felt good. Really, I'm still not comfortable with the volume of work that I am limited to, and have decided to increase as much as possible in the areas that do not bother my leg / back.

Taking tonight off. Can't face the bike again. I'm going shopping.

[J.B. Zero]

Originally Posted by Willie

So, what you're saying, is that in the 5th minute of a 7minute race, I'll look back fondly at my time spent on the bike and think, "thank God I did so much crappy quad-tastic biking so that this burning sensation I feel in my legs is cozy and familiar." Sweet.

Not so much saying as implying.. but yes.
What about trying some upper body "cardio" hand bike, or rope pulls, or pummeling to try and get your hr up?
Just a thought.

[Willie]

Originally Posted by J.B. Zero

Not so much saying as implying.. but yes.
What about trying some upper body "cardio" hand bike, or rope pulls, or pummeling to try and get your hr up?
Just a thought.

PT is concerned about an unstable core... so the hand bike would be good, and I can try that, but would have to learn more about pummeling or rope pulls (do you mean, climbing a rope?)

[J.B. Zero]

Pummeling is a wrestling drill that I can show you/do with you.
rope pulling is standing, and pulling something towards you with a rope, hand over hand. You can think about that one.

[mel]

I am sure it totally bites to be so restricted. Good on you for finding ways to push yourself any way.

Much hate for the bike here, too!

mel

[Willie]

Originally Posted by mel

I am sure it totally bites to be so restricted. Good on you for finding ways to push yourself any way.

Much hate for the bike here, too!

Thanks Mel!
I'm trying

Last night--
as many rounds as possible in 20 minutes
(my own version of "Cindy")
5 band-assisted pull ups
10 pushups
20 bw squats

15 Rounds total.
Notes-- first two rounds of push ups were on my toes, and then I realized that I wouldn't be able to sustain that, so 3-15 were on my knees.

[Willie]

Today's workout: Stage 1, A-5
3 x 10 woot woot!

Warm up: inchworm, squat to stand, lunge with flexor stretch and knee-to-chest

Single sets with 60" rest:
Goblet squats 3 x 15 @ 40lbs.
**Still doing extra because I just don't feel much work going on there. Sigh.

Alternating Sets with 60" rest:
Push ups, T-style 3 x 10 @ bw
Seated Row 2 x 10 @ 110, 1 x 10 @ 120 (+10)
**I need my husband to show me how to do some more complicated push ups because these are getting too easy. I feel like elevated push ups are putting a strain on my lower back that doesn't hurt, but isn't comfortable. I'm thinking the "walking" push ups are next.

DB Step ups on 18" box 3 x 10 @ 25/e (+5/e)
Plank 3 x 60"
**I went up for step ups because my back / leg felt good and... I felt like it. I should probably disclose this to my PT and will likely be chastised for it. Subbed plank for jack-knife, par usual.

Followed by 5 x 1' on / 30" off BW squats.
Followed by my PT exercises, which seem to take forever, for such weeny little muscles!

Hope everyone is having a great weekend. Happy SuperBowl!

[stingo]

What about renegade rows?

[Willie]

Originally Posted by stingo

What about renegade rows?

I actually had my teammates doing these on Thursday night during our Kettle Bells session. I can do them, and like them, but need to get them cleared by my PT and I keep forgetting to ask her. Since I'm sticking as close to the NRoL4W as I can, they would only fit in on Thursdays, so hopefully I'll remember to ask at my appointment on Monday, and can add them this week.

[stingo]

Would explosive pushups be ok for you? - Where you try to get hang time off the ground?

[Bill2380]

Originally Posted by Bill2380
I saw......almost 34 rounds. Not bad for a 44 year old woman.
How is this even possible?

I just did this workout using a band for the pullups (which did take a lot of time to get onto my foot every time) and only got 15 rounds. I didn't know if those were supposed to be bw squats, so I also did 20 instead of 15 (with no load)... but still... 34?!?!

That's a round every 35 seconds, unbefreakinglievable. Obviously she's way better at it than us mere mortals. She's on the cover of this months CrossFit Journal.



Kelly Moore, "CrossFit-Powered U.S. Kettlebell Victory" - In November 2007, longtime CrossFitter Kelly Moore (one of the earliest and most impressive posters of workout scores back in the early days of the WOD) was the first U.S. athlete to earn the rank of Master of Sport World Class in kettlebell sport competition. She tells the story of her path to that achievement, built on a broad and extremely solid base of CrossFit-developed strength anf fitness and facilitated by a specialist coach with the right emphasis on fundamental mechanics and good technique.


And what are you thinking doing 20 squats anyway....showoff.

[Willie]

Originally Posted by Bill2380

That's a round every 35 seconds, unbefreakinglievable. Obviously she's way better at it than us mere mortals. She's on the cover of this months CrossFit Journal.



Kelly Moore, "CrossFit-Powered U.S. Kettlebell Victory" - In November 2007, longtime CrossFitter Kelly Moore (one of the earliest and most impressive posters of workout scores back in the early days of the WOD) was the first U.S. athlete to earn the rank of Master of Sport World Class in kettlebell sport competition. She tells the story of her path to that achievement, built on a broad and extremely solid base of CrossFit-developed strength anf fitness and facilitated by a specialist coach with the right emphasis on fundamental mechanics and good technique.


And what are you thinking doing 20 squats anyway....showoff.

That's amazing... dare to dream, dare to dream.

20 squats... I don't actually know... I'll probably have to do this again on Thursday, and I'll do only 15 this time.

[Willie]

Originally Posted by stingo

Would explosive pushups be ok for you? - Where you try to get hang time off the ground?

Shoot! I meant to ask my PT about these today, and I forgot. But really, I'm not sure that I'm... there quite yet.

I warmed up today with Renegade Rows, though, and I think those will be challenging enough. Though, I forgot to ask my PT about those too

[stingo]

Originally Posted by Willie

Shoot! I meant to ask my PT about these today, and I forgot. But really, I'm not sure that I'm... there quite yet.

I warmed up today with Renegade Rows, though, and I think those will be challenging enough. Though, I forgot to ask my PT about those too

Good thing you're so diligent in checking with your PT for all of this stuff - will prevent problems down the road I'm sure.

[Willie]

Tonight: Stage 1, Workout B5 of 8.

Warm up: PT mobility stuff, squat to stand, 3x10, renegade rows, 3 x 8 with 5lbs/e


Straight Sets with 60" rest

Goblet Squats 3 x 10 @ 40lbs

Alternating Sets with 60" rest
DB Shoulder Press 3 x 10 @ 30/e, 35/e, 35/e (+5... where the heck did the 32.5's go?!?)
Assisted Pull Ups 3 x 10 @ 70, 64, 64


DB Lunge 3 x 10@ 20/e (still not allowed to go up on these... maybe next week, according to the PT)
Bridge on the ball (PT core exercise) 3 x 10

Followed by 10 x 40" on / 20" off bw squats. These were hard.

I feel pretty good, the PT thinks I am improving, and hopefully I'll have another epidural soon.

[Willie]

Originally Posted by stingo

Good thing you're so diligent in checking with your PT for all of this stuff - will prevent problems down the road I'm sure.

Are you being facetious? Because I don't think I was so good about it today!

But, I am finally realizing that what I do now REALLY will pay off later... I've been "invincible" for years. I'm trying to manage actually being injured, and I think I'm doing ok.

My PT thinks that this injury might have actually happened a long time ago, so I had to go through my history: swimming in high school, skiing --taught lessons for years, rowing, running (1 marathon, a few halves), and now rowing again... she started laughing when I got to the running. Oops. Guess I don't really look like much of a runner.

[stingo]

Nope, was being truthful actually - I don't think you'll keep on doing them without asking, which is why I thought it was a good thing.

[Willie]

Originally Posted by stingo

Nope, was being truthful actually - I don't think you'll keep on doing them without asking, which is why I thought it was a good thing.

Gotcha. I'm really trying to be smart, so that I can get back to my regularly scheduled life.

[Willie]

This morning, I rode the bike for 30' and stretched.

Tonight I did, on the spin bike:
6 x 2' on / 1' 30" off
rested for 5'
15' steady state

I have an appointment for another epidural steroid injection on Tuesday.

[Willie]

This morning: Workout A-6 of 8

warm up: squat to stand, inchworm, lunge with flexor and hamstring stretch.

Straight sets 3 x 10 with 60" rest
DB squats @ 20/e

Alt. sets 3 x 10 with 60" rest
Pushups T-style @ bw
(will ask about renegade rows or other modifications at PT on Friday)
Seated Row 115, 115, 115
(I don't know how I did 120 for one set last time; I wasn't feeling these this morning and barely got through them)

Step ups 3 x 10 (each leg) @ 25/e
PT -- quadruped 3 x 20

Followed by 1 round of tabata bw squats
More PT exercises.

This was... OK. It wasn't fun, and I just sort of slogged through it with a lower energy level than usual, but I got it done and the numbers are ok.

I am REALLY looking forward to Stage 2 and new exercises!

[stingo]

Good on you for pushing through it. You've got about two weeks to go (maybe 3 if you do the special workouts) to a well-earned rest week.

[Willie]

Originally Posted by stingo

Good on you for pushing through it. You've got about two weeks to go (maybe 3 if you do the special workouts) to a well-earned rest week.

I know! Can't wait! I have to take a few days off next week following the epidural injection, so I'm looking forward to that as well.

[Willie]

Note to self: do not plan lessons so that in one day, you receive 70, 3-4 page papers. I keep staring at this stack, and all I want to do is take a nap! Thankfully tonight is "off," so my workout will be carrying this bundle to my car... and then putting myself to bed for a bit.

Ugh.

[nutbar]

Originally Posted by Willie

I am REALLY looking forward to Stage 2 and new exercises!

I hear ya! Stage 1 just seems to last forever and ever and ever....

70, 3-4 page papers.

Smear some Alpo on them, set it outside, and you can truthfully tell everyone that a dog ate it.

[LisaS]

yes - I'm so looking forward to the shorter stages of 2-5 - I've got real attention span issues with programs.

[Willie]

Originally Posted by nutbar

I hear ya! Stage 1 just seems to last forever and ever and ever....



Smear some Alpo on them, set it outside, and you can truthfully tell everyone that a dog ate it.

Not a bad idea, but unfortunately the kidlets know that I only have a kitten and a tortoise, neither of which is any good at all when it comes to eating paper. The cat tried last night, but could barely manage a nibble!

[stingo]

Well you could process them like Yossarian did the letters he was supposed to censor.

[Willie]

Originally Posted by stingo

Well you could process them like Yossarian did the letters he was supposed to censor.

Tell me more!!! I'm game for anything!

[stingo]

Originally Posted by Willie

Tell me more!!! I'm game for anything!

Read Catch-22 lol

[stingo]

He had to censor the outgoing letters (he was overseas during WWII I think) - and he got bored with it, so he'd start censoring different stuff, like the nouns, or the verbs, or just random words.