A Season of Recovery

[Willie]

Originally Posted by kfisherx

OMG!!! So happy to read this. It brings me to tears too. I had a really good PT as well but next time I am in a PT office it will be in one that knows what I do. (ie running/lifting) I could have progressed much faster if I had that sort of instruction. Congratulations to ya!!

Thanks Karla; it is such a relief. I really cannot put it into words.

I was seriously depressed about this, more than I thought was acceptable (which depressed me even more). I think, starting probably two and a half weeks ago, I probably cried every day about this injury and my prognosis. I was actually pretty embarrassed.

Anyway, I've since apologized to my husband and friends for my selfishness and have moved on, with a much more positive attitude.

[Willie]

This morning:
Tabata Bike x 2
PT exercises


Then, walked all over creation with some pain, but not nearly as bad as usual, and much, much more time on m feet. Whoopee!

[Willie]

This morning:

Warm up.
Alt. sets.
DB Squats 1 x 20 @ 45, 3 x 20 @ 55
Flat Bench 1 x 8 @ 65, 1 x 8 @ 95, 2 x 8 @ 115

Incline DB Chest Press 2 x 8 @ 35, 2 x 8 @ 40
1-Arm Row 4 x 8 @ 50

Tri-set:
Cuban snatch 3 x 8 @ 7.5
Walking Lunch 3 x 20 @ 22.5
Lateral Raise 3 x 8 @ 15

Skipped my planned bw squats as I was running out of time. My students start a huge, 3-month long film project today and I needed to get to school early to prep. Unfortunately, I didn't plan very well.

Tonight I'll ride the bike to get warm, stretch, and do some PT / core stuff.

[nutbar]

Looking good!

Originally Posted by Willie

Walking Lunch 3 x 20 @ 22.5

Oh, I want to do these!

[Willie]

Originally Posted by nutbar

Looking good!



Oh, I want to do these!

HaHaHa! Wonder what was on my mind when I wrote those!
My only excuse-- I was trying to get my workout logged before all the kids came in, and my brain was full of Civil War teachings....

That is too funny. Can I go back and edit it now that I've been called out?

[stingo]

Originally Posted by Willie

That is too funny. Can I go back and edit it now that I've been called out?

Nope, because then I couldn't say...

Kate's students must've been wondering why she was murmuring "Superset Me" as they were returning to class.

[Willie]

Originally Posted by stingo

Nope, because then I couldn't say...

Kate's students must've been wondering why she was murmuring "Superset Me" as they were returning to class.

Love it!
Though, several of them might not have been surprised-- they ask for frequent updates of my weightlifting and rowing adventures. We talk often about gender roles throughout history, and I've found that my experiences lifting in gyms and coaching in collegiate athletics serve me well in those discussions.

AND, we just finished reading Chew On This, which is the kid version of Fast Food Nation, so they are also more aware of what they, and I, eat. They watch with a mixture of horror and fascination when I eat my breakfast every morning; they can't seem to wrap their minds around plain yogurt, ricotta, protein powder, and nuts.

[Willie]

This morning's workout on the water:

Drills by 4's and 6's (in an 8, but with either 4 or 2 people not rowing; makes the boat heavier, easier to feel what you're doing).
5 x 3' on / 1' off by 6's at 26spm
4 x 1' on / 1' off by 8 at 30spm

Frustrated. I plan the workouts for my team, and then plan my individual workouts around what I have the team doing. My brother / coach really likes this, because then he doesn't have to do much off-the-water work to coach us. However, he cannot see the forest through the trees, and often changes the workouts to suit his whims. Again-- he's the coach, so this is fine, to a degree, but then why have me do it at all? His changes affect our training systems as they increase the intensity of the work. Grr. Then I have to go and change my rest-of-the-week plans around my energy level and overtraining-ness.

I realize he's the coach. Really, I do. I just needed to vent.

[Bill2380]

Kate, where are you at? Two thirds of the country is too cold for sane people to go out on a river early in the morning.

[Willie]

Originally Posted by Bill2380

Kate, where are you at? Two thirds of the country is too cold for sane people to go out on a river early in the morning.

Seattle.
And it's been absolutely gorgeous lately. 40 degrees in the morning (we are on the water at 5am, which means out of bed at 4:30) and low 60's during the day.

I LOVE this weather!

[nutbar]

Originally Posted by Willie

40 degrees in the morning (we are on the water at 5am, which means out of bed at 4:30)

Sounds like parka weather to me! (Can you row in parkas?)

[Willie]

Originally Posted by nutbar

Sounds like parka weather to me! (Can you row in parkas?)

No parkas... lots of coolmax, spandex, and polypropalene, and some of funky, rowing-specific mittens. Once you start moving, it's not bad at all.

Usually we're off the water in temperatures below 28-30 degrees, but that's only because of the threat of falling out of a boat. It's not likely that you'd fall out of a big boat, so we're out there pretty much all the time, with a break from Christmas to Feb 1.

[Willie]

Today's workout--
Woke up feeling cranky as hell, and had a nagging headache within a few minutes of getting out of bed. I'm still not over my cold, apparently (which I've passed on to my husband).

Felt really sluggish while going through my warm up, too.

Warm up:
Hip mobility on the smith machine
squat to stand
inchworm
Russian shuffle
lunge with hip flexor, hamstring stretch, and knee to chest
quad mobility

Work:
4 rounds for time of:

30 squats with 25lb plate
10 t-style pushups
5 chin ups
10 pike press
10 reverse crunches

I had planned to do 5 rounds, and I had planned to time the whole thing. Early in the first round I realized that both of those goals were somewhat unrealistic, as survival was now my main focus. The workout pretty much sucked, and I managed to drag myself through 4 rounds with a water break after each round.

Somehow the headache is gone now, but I still don't feel so hot

[Willie]

Forgot to add last night's workout--
30 minutes (including warm up and cool down) of long (2-3') intervals on the spin bike with equal rest. I'm still getting over this nasty cold, so I kept my HR in the 150's.

[Willie]

This morning, on the water:
Warm up and some (harder) drills
2 x 10' at 100% pressure.

My traps are feeling this; I think it's because we used a different set of oars that are loaded heavier. I'm curious to see if I feel them tomorrow.

Went to PT last night with the new guy-- it was A LOT of WORK, which was awesome. I like to feel like I have control over my recovery, and he's really helping me see that I do, while still getting to move. I'm really happy about this.

Tonight's workout with my teammates:
BW squats
Chinups / monkies / horizontal pull up
Plank
Wall Ball
Push ups
Erg
Pike Press
Burpees
KB Swings
KB Clean and Press
(not necessarily in that order)

Each station:
4 x 30" on / 15" off
1' between each station

*Bonus Round*
5/4/3/2/1 Partner TGU

Look at the toy I am buying for my "CrossFitesque" workouts-- a TRX Suspension Trainer. I tried it last night at PT, and now I want one!

[stingo]

A few people around here have the TRX and seem to like it.

[Willie]

Great! Can you point me to any specific logs?

[stingo]

If you search for TRX you'll find more, but as I recall, Jill (L'ilJ), Roland (Lost Dog) and Tina (tkinsley) all have one.

[SpacecityPaula]

Congrats on finding a PT that fits you. That is wonderful!!!!

[Willie]

Originally Posted by SpacecityPaula

Congrats on finding a PT that fits you. That is wonderful!!!!

Thanks so much! I am very pleased

[Willie]

Changed tonight's workout a bit:
7 rounds
each round = 4 sets of 30" on, 15" off
1. Kettle bell clean and press
2. Kettle bell swings
3. Walking lunge
4. Push ups
5. Pike Press
6. Wall ball
7. Step ups

*Core Bonus Round*
1' on, 30" rest for each:
bird dog, each side
plank
side plank, each side
bridge with leg extended, each side
dead bug, each side
= 9 minutes.


** that workout was pretty shoulder specific. We're all hurting, but it was fun, and pretty hard. I had planned on having more people there, and when a few didn't show I needed to change my plans a bit. I asked each person for her favorite exercise, and that list is what we came up with.

[Willie]

This morning's row was C.O.L.D. Where did our sun go?

Lots of drills this morning; my brother / coach is getting fed up with one aspect of our team's mechanics and he's trying to fix it. Not sure it's working, but at least he's raising awareness.

Huge race in San Diego in a few weeks. Selection starts next week, and I'm hoping that with my injuries, I'm rowing better now than ever. I haven't gotten much feedback, though, so I just figure that every day at practice, I need to be in the boat that wins. I'm trying.

Anyway, the "work" portion of our practice was 3 x 5' at just below race pace, with equal rest. It was ok; not great, but could have been much worse.

Will lift later today.

[Willie]

Didn't get my lift in yesterday. I was writing a paper and realized, mid-way through, that I hadn't brought my powercord home on Friday. This sparked a wild goose chase through the city's office-supply stores to purchase a new one.

Today was supposed to be a rest day, but the week is all wonky since I had to reschedule my PT appt., so I lifted today.

Warm up.
All sets with 60" rest

DB Goblet Squats-- 4 x 20 @ 45, 55, 55, 55
**Yep, still doing 20 reps. Not sure where to go yet, to challenge my legs, and so I'm in a holding pattern until I am cleared to load my spine again.

Alt. sets
DB chest press 12@35/e, 10@45/e, 10@45/e, 10@45/e (am ready to go heavier here, for 3 x 8)
Asst. chin up 4 x 10 @ 64

Pike Press from the box, straight leg-- 4 x 8
DB Cuban Snatch 4 x 10@10/e

DB BSS 4 x 10 per leg, 20/e

Tabata bw squats x 2 (16 sets total)

PT exercises:
1'each of:
cat/cow
bird dog/side
plank
side plank
bridge

I was at the gym for 90', which I wouldn't normally do, but I was well-rested and felt good, so I decided to keep going.

[nutbar]

90 minutes? Sicko.

Originally Posted by Willie

This morning's row was C.O.L.D. Where did our sun go?

I don't know but I think our sun went to join your sun, where ever that may be.

[Willie]

Originally Posted by nutbar

90 minutes? Sicko.



I don't know but I think our sun went to join your sun, where ever that may be.

SOOOOOO not happy about it... the sun, that is.

90 minutes in the gym was not my intention... just kind of happened that way

[Willie]

Got to row in my pair this morning-- what fun! It's just my partner and me, and we've been rowing together for four years now. I've been holding off on the pair since the load on my back is a little heavier. The workout was pretty light today, but I think it's going to be manageable.

I LOVE being in the pair with my friend, Rachel. She's the yin (smooth and steady) to my yang (occasionally out of control with my need to win (which I'm working on), and aggressive). Anyway, I truly enjoy my time spent in a boat with her. We also got a new toy today! We own our own boat (named Scout... am hoping to buy a single some day to name Atticus), and today we set up our new computer. So, there is an impeller on our boat, hooked up to a magnet, and a magnet on our seat, so it keeps track of our stroke rate, speed, and time (splits and overall). It is soooo great.

Anyway, today's workout: warm up, steady rowing for a bit, and then 10 strokes on / 20 strokes off, ten times. Good stuff.

[kfisherx]

Look at you girl!!! You're back even with the back! I am still thrilled for you though I think you are insane to be out in this weather. I had two coats on this morning and my seat heaters in my Volvo (named Zippy). Just in your honor I jumped on the freeway and did 60mph/55mph switching up every 2 min for 25 min until I got to work.

[Willie]

Originally Posted by kfisherx

Look at you girl!!! You're back even with the back! I am still thrilled for you though I think you are insane to be out in this weather. I had two coats on this morning and my seat heaters in my Volvo (named Zippy). Just in your honor I jumped on the freeway and did 60mph/55mph switching up every 2 min for 25 min until I got to work.

Dammit! My students are taking a quiz right now and this made me LOL! Good for you with the intervals!

[Willie]

This morning was cold again!

In an 8--
warm up, drills
3 x 4' tabata

Holeeee cow, this was fun! An 8 can get going pretty fast (have been able to pull water skiers), and so doing this workout with a decent crew proved to be a lot of fun. We have some work to do, to refine our rowing in general, that will definitely make this workout even more intense.

[Willie]

This morning's workout:
Warm up
OH Squats with band -- these are from my PT, and different / harder than the band squats I've done before. Loved them! 3 x 20

4 rounds for time:
10 push ups with the med ball
10 horizontal pull ups
10 pike press
10 step ups / side

(and... I forgot to hit start on my watch, so I have no idea how long that took me)

2 x 10 DB clean and press @ 20#
1 x 10 DB clean and press @ 25#

Big news! I did these with absolutely no pain! Looking forward to doing these with a heavier Kettle Bell, and perhaps adding a press, next time I see the PT.

Followed with my PT core exercises, which are much harder with this PT, than with the last.
each, hold 60"
plank x 2
side plank x 4 (2/side)
Bridge (my bad leg has been cramping during these, so I can't hold the whole minute)
bird dog x 2