11/30

A.  Weighted alternating lunges (increase weight 5# from last session), 18 alternatingx3; rest 1:30 between sets

Wasn't sure if you meant 5# total or 5# each dumbbell, so did 5# each db. 

3 rounds of 18 alternating with 25# DBs (50# total). 

 B.  Lemon squeezers, 12x4; rest 1 min

Did these. 4 rounds of 12. 

+

10 perfect air squats......send video again of a set

40 Cal AD 

rest 2 min

Did these. Sent video (my squats suck). Was able to use my right arm on the AD! :-) 

Round 1 -- 4:48 AD 

Round 2 -- 4:42 AD 

Round 3 -- 4:40 AD 

I can't figure out if I now just suck at AD compared to before or if these are harder.  

C.  Banded walks (make sure you take small steps with knees out) 10 each direction x2; rest 1 min between sets

Did these. 

Also, had a 1 hour massage after. :-D 

11/28

30 minutes max distance.

3.90 miles. (approximately 7:40minute miles)

Really tried to keep focus in the middle.




6:15am -- woke up 
6:30am -- took dog for 40 minute walk 
7:30am -- physical therapy for 1.5 hours 
9:15am -- remembered I forgot to eat breakfast. Had a bowl of protein oatmeal. 
11:45am -- lunch. grilled chicken, rice, broccoli, water, chocolate chip cookie 
1:30pm -- cup of black tea. 
4:00pm -- 02 energy drink. 
5:00pm -- tried to run and track was closed. 
5:40pm -- took dog for 40 min walk. 
6:30pm -- 30 minute time trial. 
8:00pm -- will eat dinner now (some leftover spaghetti, meatball, and salad)

11/27

Off and finish cycle.

Did some light walking and shoulder exercises.  Will try and do a ROMWOD later tonight as a break from working. 

11/26

A.  Deadlift 5x5; rest 1:30 (same weight as last session since you are doing more reps)

Did these at 65#. 5x5. No problems. 

              

B.  Bulgarian split squat (same weight), 6-8 each legx3; rest 1:30 min between sets 

Did these with a 15# KB. 8 reps each leg x 3 rounds. 

+

Run 800 m at a moderate pace
rest/walk 3 min
x4

There was a rain storm when I went to do these.  Wasn't sure what to do so just substituted the amount of time for AD and rower and went at the same effort I would have for a run.  So did 3:45minute AD, 3:45 row, 3:45 row, 3:45 AD (with the appropriate rest).

Sorry if this wasn't right -- wasn't sure what to do in this situation. Can do the 800s tomorrow if you want. 

Shoulder exercises. 

Feel like I should be farther along than I am. 

11/25

Ran 3 miles -- very slow (as requested). 

11/24

Off.

Took dog for a couple walks.

Went to neighbor's house and a friend's house for dinners.

Successful. Accomplishment in just going to either and because I may have actually hit a decent calorie count for the day.

11/23

 Row 3 min easy (lowest damper setting)
Bike 50 calories
x2

Did this. Missed the lowest damper setting. Rowed at a 3 damper setting, but kept it super easy. Sorry. Felt good. 

Round 1: Just over 600m, just over 8 minutes on bike
Round 2: Just over 600m, just under 7 minutes on bike

They have these new Ads at the gym. Xebex fitness. They seem a lot harder. I used it for round 1 and then the assault bike for round 2. to try and compare. Round 2 felt easier and was a minute faster.

Sorry if the ADs were too slow in general. Not sure what I was supposed to get out of the workout if it was just to keep my HR up for a long period of time or if I should have done better on AD and spent less time, etc. 

+

:30 sec couch stretch each leg

:30 sec pancake

:30 sec half pigeon each leg

Did this. 

Over an hour of PT. All strengthening stuff. He said the range of motion is nearly 100% (few degrees here and there). But, the strength has a long way to go. Two more weeks and then he said we can really amp it up on strength. He gave me a few more exercises to do at home. 

11/22

Ran 20 minutes easy with a friend after work.  Ran at talking pace. Didn't track distance.  Trying to be better at making sure easy is actually easy.  

The gym is not open for non-team workouts on Friday, so I was going to do Friday's workout tomorrow.  Then use Thursday as the off day and then do the run 5k on Friday.  Is this ok? 

For the Friday "5k" should this just be an easy 5k run? 

Also, for Saturday do you want the 800s on a track or should I just do the gym 800s since I'll be there for the lifts? 
Happy to do lifts at gym and stop at track on way home from gym for 800s or do them all at gym. 

Thanks for the tip last night regarding the breathing/saying. It really did help.  

11/21

A.  Weighted step-ups, 14 alternatingx3; rest 2 min (*increase weight by 5#)

Did these. 3 rounds of 14 to a 16" box with 20# dumbbells. 

No problems. 

B.  GHD back extensions (no weight) 10x4; rest 1:30 

Did these. 4 rounds of 10.  No problems. 

+

3 Rounds:

20 sit ups

10 squats 

Row 10 calories easy

Did this. 6:35 minutes total. 

Took squats slow to try and work on form. Row felt 100x better than last week. Put damper between 2-3. I think I just had a lot more confidence in the shoulder this time (last time was the first time rowing since the surgery). Focused on form and using with my legs.  Shoulder feels solid.  Obviously haven't actually tried it to do anything "hard."   

An hour of PT this morning. Doing a lot more strength stuff/ab stuff built in.  Worked planks up to 15 second holds, 15 second rest x 10. Did some medicine ball stuff throwing a weighted ball back, some body weight pulling stuff at an incline, and some more mobility things.  


Didn't eat like a real person today. Felt it after the workout. Will do better tomorrow. 

11/20

A.  Bicycle sit ups, 20 alternatingx3; rest 1 min
Did these. 

+

Run 10 min for max distance, Run 10 min easy

1.35 miles (around 7:24/mile pace). Did this around my neighborhood since track was closed. 

Stomach was bothering me around 6:30 in and got progressively worse, but eased up when I stopped. Just tried to push through it. Didn't eat this morning or drink anything so maybe it was dehydration. 

10 minutes easy afterwards. 

+

B1.  :30 sec pancakex2; rest :15 sec

B2.  :30 sec couch stretch each legx2; rest :30 sec

Did this. 

Also, I've never had anyone tell me they were happy/proud I didn't do a race I signed up for and instead didn't workout at all that day. :-P 

11/19

Didn't do the race this morning.  Just din't feel worthy of racing.

Feeling worn out mentally and physically today, but forced myself to go to track to do 10 min for max distance and 10 min easy.  It was shut due to "over rye seeding." Whatever that means.

Decided maybe it was a sign to take today off, do a bit of work, cook some good food for dinner, and relax.  Planning on swapping the rest day for tomorrow with today's workout (will do 10 min max distance around the neighborhood tomorrow morning).  However, if that's not a good idea I'll do the 10 min max distance this evening.

11/18

11/18

A.  Weighted alternating lunges (same weight as last session), 18 alternatingx3; rest 1:30 between sets.

Did these at 20#.  18 alternating x 3. Felt good. 

B.  Lemon squeezers, 16-18x3; rest 1 min

Did these 18 each set x 3. 

+

20 Cal AD

10 Air squats **warm up a few and send video to my phone**

:30 sec max jump rope singles

rest 1:30

x4

Did this. Will work on squat. Pretty ugly.

Round 1: Bike + AD: 2:55, 79 jump ropes

Round 2: Bike + AD: 2:47, 73 jump ropes 

Round 3: Bike + AD: 2:45, 68 jump ropes 

Round 4: Bike + AD: 2:48, 94 jump ropes (guess that's what can happen when rope doesn't get caught) 

Was able to use my right arm on the AD for some of the rounds. Obviously faster without it, but working on easing it in. No pain. 

C.  Banded walks (make sure you take small steps with knees out) 10 each direction x2; rest 1 min between sets

Did these. 

11/15

A.  Deadlift 3 repsx5; rest 1:30 (increase 5# from last session unless if bothers your shoulder)

5 rounds of 3 reps at 60# (5# increase from last session).  Absolutely no problems with the shoulder on these. 

 B.  Bulgarian split squat (add a little weight), 6-8 each legx3; rest 1:30 min between sets 

Did these 8 each leg x 3 rounds. Held a 15# KB while doing them. 

+

 Run 400 m

15 air squats

rest 2 min

x4

Did this. Not sure if their 400 is truly 400 (they say it is). It's an out and back... Run down and turn around at a stop sign. Limited again by feeling like I was gagging/going to throw up. 

Round 1: 1:48

Round 2: 1:47

Round 3: 1:48

Round 4: 1:50

Did shoulder exercises and took the dog for a few walks.  Would it be a problem to do a 10 minute super easy z1 run with her a couple days a week? Just want to train her to run at my side properly, but need to ease her in. 

11/14

11/13      Row 3 min easy (lowest damper setting)

               Run 20 min at a pace you won't feel sick

               Row 3 min easy (lowest damper setting)

Did this. First time rowing since June 15. Felt ok -- took it pretty easy.  About 10 pulls in got over zealous and pulled too hard.  My arm reminded me very quickly that it needs to be eased in. S/M was much lower than normal. Pace was obviously embarrassingly slow, but I just accepted it and focused on form. 

+

:30 sec couch stretch each leg

:30 sec pancake

:30 sec half pigeon each leg

Did these. 

I've made it to the magic 5 month mark.  Started doing planks today in PT (doing sets of 10, 5 seconds each).  Such a difference from when I tried to do planks when it was torn.  No pain.  Also started doing some weighted ball throws off a bouncy thing. 

Neck and sides of shins sore. PT said it's from my back -- will ask him what I can do to help that. 

People at the gym here are a lot less friendly and much more cliquey than CFA. Doesn't help that I'm somewhat of a quiet person.  The guy who manages the parking lot next to the gym and I now say hi -- he's the only one who talks to me. haha 

11/13

Swapped the off day for tomorrow with today.  Was just feeling stiff and a bit nervous about the row (which I know is stupid).  Will do the row/run tomorrow morning. 

Did 2 ROMWOD videos and went on a few walks. 

Having some numbness again in my ring and middle finger of the surgery arm.  Will ask the PT about it tomorrow morning.  

11/12

A. Weighted step-ups, 14 alternating x 3; rest 2 min (same weight as last session)
Did this with 15# again and 16" box.  No problems. Felt a lot easier than last time. 

B. GHD back extensions (no weight) 8 x 4; rest 1:30
Did this. 4 rounds of 8. Is this meant to be felt in the hamstrings too? 

50 ab mat sit ups
50 jump rope singles
50 cal AD (assault bike)
Did this. 8:41.  Assault bike kicked my butt. I felt like this should have been this whole thing x 2... but I'm assuming it was just 1 time through.  I did like that everything was the same number of reps. :-P 

Temperature finally broke and it was in the 60s when I was working out. Felt good to wear multiple layers of shirts again. :-) 

11/11

Long day yesterday and then went to meet a dog I may adopt, so decided to swap the rest day with today. 

 A.  Bicycle sit ups, 18 alternatingx3; rest 1 min
Did this. 

+

Run 30 min easy

Did this. Ran with someone who I work with/who also goes to the crossfit gym here. Comfortable pace, could talk the whole time. 

+

B1.  :30 sec pancakex2; rest :15 sec

 B2.  :30 sec couch stretch each legx2; rest :30 sec

Did this. 

I think the nausea from the fast running and the nausea I felt while not working out are unrelated.  The one while not working out is coming from neck pain and/or drainage down my throat. Didn't feel sick while running today. 

I didn't eat or drink anything before my run (ran at 7am). 

11/9

A.  Weighted alternating lunges (same weight as last session), 16 alternatingx3; rest 1:30 between sets

Did these all at 20#. 3 rounds of 16. Should I be stepping forward for the lunges or back or does it not matter? Went forward since it is more "conventional," but stepping back has always felt more natural. 

B.  Lemon squeezers, 14-16x3; rest 1 min

3 rounds of 16. Rest 1 min. 

+

15 perfect air squats *send video of one set of squats

50 jump rope singles

15 cal AD

rest 1 min
x3

Did this. Stomach was really bothering me on the AD.  Didn't time this. 

Sent the videos of these. I think take a video was good. I didn't realize how much I am coming forward -- was I coming forward that badly before my surgery? I felt like my squats had been better than that. 

C.  Banded walks (make sure you take small steps with knees out) 10 each direction x2; rest 1 min between sets

**send video of banded walks to my phone**

Did this. 2 rounds of 10 in each direction. Sent the video of this. 

11/7

A. Deadlift 3 reps x 4; rest 1:30 (same weight as last session unless it bothered your shoulder)
Did this at 55# again.  No problem at all. Didn't even notice shoulder. 

B. Bulgarian split squat, 6-8 each leg x 3; rest 1:30 between sets
Did this (8 squats each leg each time) without weight again. Happy to add dumbbells if you want me to. 

(1 min max jump rope singles
1 min max sit ups
1 min max cal AD
rest 3 min)
x 3

Round 1: 120 singles, 33 sit ups, 11 cal AD 
Round 2: 133 singles, 32 sit ups, 10 cal AD 
Round 3: 145 singles, 34 sit ups, 9 cal AD 

Had physical therapy for an hour before.  Bumped up all the weights.  Did some wall push up things for first time (very easy ones, not much of an angle). Did the thing they have that works on teaching the muscles to fire properly -- big improvement on this. He said the shoulder has really turned a corner and the spots that were "sticky" before have much better mobility.  

11/6

2 x 1 mile run, rest 5 minutes between miles
Mile 1: 7:30.3
Mile 2: 7:34.3
Limited by stomach and being fat and out of shape. Felt like when I picked up pace would get worse. Just need to go for it and push pace to see if I actually throw up.

Walked 15 minute cool down (I like having these in -- forces me to cool down properly).

This may sound crazy (but well you can deal with my crazy)... But, I did not appreciate how far I had come in terms of strength/power during the 1.5 years I was doing crossfit before I got hurt.  I've always been able to run decent and I knew crossfit was making me faster again.  However, I didn't attribute that to power (attributed it to more cardiorespiratory fitness).  Maybe it was because the power build up was gradual over a year I didn't notice the changes in my strength. Now that the power/strength is gone -- I definitely notice it missing. I want the strength/power back in my legs!

8:30am -- Woke up
9:30am -- Bowl oatmeal with flaxseed, black tea, water
12:40pm -- 2 x 1 mile (walk 15 minutes)
1:40pm -- Bowl squash soup, salad (romaine lettuce, peppers, grilled chicken, tomatos, guacamole), water
3:25pm -- Black tea with a little bit of milk
5:00pm -- Green tea
7:30pm -- Handful popcorn
8:30pm -- Grilled chicken, zucchini, few homemade sweet potato fries

11/4

A.  Weighted step-ups, 12 alternatingx3; rest 2 min (same weight as last session)
Did these with 15# dumbbells and 16 inch box. 

B.  GHD back extensions (no weight) 8-10x3; rest 1:30 

3 rounds of 10. No weight. 

+

15 min AMRAP:

AD 30 cal

15 Ab mat sit ups

50 Jump rope singles

10 Alternating lunges (no weight)

2 full rounds, 30 cal AD, 13 sit ups. 

Had difficult time on AD without using arm. Hard to get good rhythm/balance. 

Stomach started bothering me during the second AD (felt like going to throw up) and was not great for rest. WTF!!!!

11/3

4 x (5 min run @75-80%, walk 2 min)

Round 1: 1,090 meters 

Round 2: 1,095 meters 

Round 3: 1,080 meters 

Round 4: 1,040 meters 

Rotated direction around track each round.

Stomach bothering me again beginning towards end of 2nd round through last few rounds, but not during walk parts. Felt like going to throw up and felt stomach expanding right side under ribs. 

Food

7:30am woke up

8:45am KIND nut bar and black tea 

10:00am water 

12:30pm chicken quesadilla (one tortilla folded, chicken, cheese, tomatoes, guac,  jalapeños); water 

2:00 water (.5 liter)

4:00pm physical therapy

5:30pm workout (run 5 min, walk 2 min)x4 

6:45pm grass fed beef, vegetables (peas, kale, zucchini), bit of butter 

7:45pm peach detox tea, baby butter finger and reese's cup

11/2

3 rounds 16 alt bicycle sit ups

800m warm up

Dynamic stretching and strides 

6 x 400meters

1:30.5

1:31.8

1:38.6 (stomach started cramping)

1:38.0 (stomach got worse)

1:44.6 (stomach still bad, mentally started to lose it)

1:35.0 (Really tried to pull myself back into it mentally for this one. Still stomach problems. Thought I was going to throw up). 

Not sure what was up. It was 86 degrees, but they shouldn't be the reason it went to shit. 

Did this same workout May 24 (week or so after tearing my shoulder when we didn't think it was that hurt). All 400s were between 1:23-1:26. 😑

To put it nicely -- very disappointed with myself right now. 😔