Just Keep Moving Forward

Warmup

High Knee Hug down and back

Walk lunge with stretch

Good mornings with pvc 10

Hold bottom of squat holding on to something move dynamically to stretch 1min 

X2

A1. Sub max pull ups (stop one or two before you are unable to do one) green band strict x4
      6 -6- 4-4

A2. 10-15-20-25 Air squats try to go unbroken 
Unbroken - slower on 20-25

A3. Ride AD remainder of 1:30min; rest 3-5mins x4
   1:30, 1:25, 45, 30 -- this kicked my but.  I kept the AD at 65 most of the time.  First one I went out at about 75 and quickley dropped off.  If a lion had been chasing me - I was lunch - a very worn out lunch!

Cooldown 

5mins walk or row
Walked - after the AD I needed to stretch legs and get the left one working correctly.

Stretch 

On this workout GA do A1. stop one or two reps before you fail.  Go straight to A2 and the first round you will do 10 unbroken squats the second round will be 15 unbroken ect..  four rounds.

At the beginning of every round I want you to give yourself 1:30mins so however much time you have left after you do the pullups and air squats get on the AD and give it all you have for the remainder of the time.  ex.  2mins starts i do pullups and squats in 30 seconds get on the ad for the remaining 1:00min I want you to go hard but be smart and organized.  rest 3-5 mins you should want this rest!


I had this all written down somewhere - I am sure that I will find it after I get this done!

Overall WOD:  This was great - Hate the AD it still kicks my butt.  What really is the kicker is the inner left thigh really gets weak.  It will be interesting to see how that washes out over the next few months - wondering if nerve damage will regenerate enough to cancel that out.


Diet:
Breakfast: Not sure but I think I went without as I was at school all morning.
Lunch:  Leftovers
Dinner:  Citrus Macadamia Nut Sole, salad, and some vegetable.

Mood:  Thursday, was a much better day.  Wednesday's counseling session was actually a bit of a break through.  So things have been really great since then,  much more even as a whole.

Forgiveness

“The weak can never forgive. Forgiveness is the attribute of the strong.” 
― Mahatma Gandhi, An Autobiography: The Story of My Experiments with Truth

Today is a better outlook day sleep was sound last night and I didn't need medication to get to sleep - bonus!  Up early with Brandon to make sure he had a good breakfast and lunch made.  Slowly trying to get him to give up bread/sandwiches but figure it really won't be to bad for him seeing as the kid needs to gain some weight.

Pool WOD

Warm-up (with kick board and fins)
100 Meters front
100 Meters alternating on sides
100 Meter back
100 Meter crawl (no board)

10 x 50 meter sprints with 45 sec rest
I was able to keep the sprints to about 45 sec.  7-10 got up to about 48 sec. Rest on last three I shortened so I started on either 15, 30, 45 or 60 station on the clock.

250 M slow swim, any stroke

3 min water walk against current
2 min water run against current
First time for run against current thought I should keep it short

5 Min of Ai Chi  Postures 1-5

Ai Chi - Flowing Aquatic Energy - It is a total body strengthening and relaxation progression that bridges East and West philosophies.  Ai Chi integrates mental, physical and spiritual energy.

Ai Chi is a water exercise and relaxation program that has been created to help aquatic practitioners and students enjoy the water in a flowing yet powerful progression.   It is an efficient exercise program that increases oxygen and caloric consumption simply with correct form and positioning in the water, it is a perfect relaxation technique for highly stressed, over-challenged clients, and it is ideal for creating improved range of motion and mobility.  Ai Chi, created by combining Tai-Chi concepts with Shiatsu and Watsu techniques, is performed standing in shoulder depth water using a combination of deep breathing and slow, broad movements of the arms, legs, and torso. The Ai Chi progression moves from simple breathing, to the incorporation of upper extremity movement, to the incorporation of movement of the trunk, to the incorporation of lower extremity movement, and finally to total body involvement.

Benefits

Flexibility and core (abdominal) strength are the benefits most mentioned by aquatic exercise instructors. The trunk stabilization and pain management benefits of the program are the two

most frequently cited by aquatic therapists.  Clients’ comments include quotes such as  “a soothing experience”,  “mind and body relaxation”, and  “ a symphony for my body.”  The level of benefits increase with practice.  Each session of the Ai Chi program will bring more benefits to the client.  As a person becomes more familiar with the program, more relaxation will be gained and more attention will be paid to the smallest move of the hand, wrist or eyes.  With that deep relaxation and focus, the brain becomes more alert.

Real or deep relaxation can only occur when you feel stable in the water and confident in your ability to follow the progression.  We get the feeling of stability and confidence through repetition.

Water lessens edema in the joints which allows clients to improve range of motion and mobility.  The soft, round flowing motions strengthen core muscles while providing a soothing experience.  Roundness and softness are a part of life.  The circular feeling creates harmony.  Roundness and softness don’t strain.  They move with nature.  If one doesn’t go against nature, one will last long.  In Ai Chi, we strive not for rigidity but for tranquillity.

There is a Japanese proverb that says “Willow does not break under weight of snow.”  Stiff and inflexible branches, bones, and psyches will break.  The pliant willow doesn’t break.  Pliant bones, connective tissues and psyches won’t break.  Ai Chi is created to make the patient and practitioner pliant.

The flowing movements of Ai Chi will increase metabolism and blood circulation.  According to research done by physiologists in Japan, simply breathing while submersed to the shoulders in water (not doing anything else) increases oxygen consumption seven percent.  This in turn increases caloric consumption.

Ai Chi improves liver efficiency.   The deep breathing done from the diaphragm massages the liver and drives out the vitiated blood.

The naturalness of the Ai Chi movements increases Chi which calms the mind and decreases stress and insomnia.

sited from: "A Symphony For My Body"

If your interested when I am out next spring I will teach this to you since you have access to a pool- it would be a great addition to your workouts.  I used to be certified in this and it really is a great relaxation and strengthening workout.

Stretch:  

Use steps in therapy pool as well as the kiddie area to do stretches, lunge stretch calves, hamstring, pigeon pose etc.  Spent 5 min or so with jets on back surgical site in order to work on scar tissue breakup.

Review of WOD

Overall work out was good -- I still need to go get my battery so I can see HR in water and land.  The sprints were good, harder as they went along.  But HR recovery with-in the 45 sec.  But 7-10 definitely I had to push hard to get the last 10-15 meters in.  So far back seems fine - little difficult to tell due to menstrual cramps (just what you wanted to know).  

Diet

Breakfast:  Leftover 1 square (3x3 )Quiche, 1 strip of Flank steak

     Post-WOD:  part of one Left over Chicken Thigh

Lunch:  Wild Canned Salmon with Olives, avocado, lemon juice and tomato

Dinner:  Lamb Dolmas and Lamb Lettuce Boats with avo-ziki sauce,  Cilantro Cauli-Rice, Banana

Cheats - none so far will update on tomorrows blog

Snacks- none so far will update on tomorrows blog

Water so far:  50 oz

Mood

Much improved today.  Sleep really made a difference as well as just making a committed to focus on my health.  David is seeming to be interactive, so that is helpful.   Therapy Appointment this afternoon.  Focus will be on what I can do to make me stronger.

Monday- Monday

Man what a interesting week.  I hate roller coasters, but I really hate emotional roller coasters!!  Egads, looking for the station so I can get off this ride and just take a nice quiet walk in the park.

So onward an upward heres to creating the environment that I want!

Happiness does not consist in pastimes and amusements but in virtuous activities. 
Aristotle


Still need to get Batteries!!!

Warmup 

1min AD

30 sec plank 

1min row 

30 sec plank 

walk lung down and back 

shoulder pass throughs with pvc 10

x2

 WOD

A. Seated Dumbbell Overhead Press 10-15 x 3 sets; rest 2min build in weight per set 

15 reps : 15#,  10 reps : 20#, 20# - This was a challenge on set 3.  I stayed with 20# because I really wanted to focus on form when tired.

B1. Split Squat 10-12 x 3sets each leg no weight with perfect form. rest walk to B2  ( Use the bench to put back foot up on and make sure to drive through the front heel.) Looks like lunge with back foot on bench.

B2. Sub max pushups from knees x 3 stop before it gets sloppy.  rest 1-2 mins 

Push ups 12 - ugh - bit discouraging- but when right shoulder sagged and back dipped I called it.

C. AD 5mins hold 160watts 

We don't have watts on the bike - or I couldn't find the right setting - but kept it at 53-55 rpm for the 5 min.  Inner thigh on left leg tired but no real issues

D. back extentions 8-12 x 2-3sets rest as needed and don't do set three if you arn't feeling it

2 sets 12; 1 set 8

cooldown stretch 

Overall good WOD, nothing to demanding but was good workout.  No soreness to report.  Did notice improved ROM in hips from Rolfing.  Huge difference with hip flexor stretch (using GHD).  Worked on Stretching shoulders and arms.  Also used Stick to roll out areas on outer hip area and calves while stretching.  Hamstring Stretch with band.

Diet

Breakfast:  Swirly Crustless Quiche, 2 strips bacon, 1/2 sweet potato, 1/4 cup sauerkraut

Lunch:  4 oz Mustard Glased Chicken Thigh with mixed green salad, no dressing

Dinner:  3 oz or less -Grilled Flank Steak with Peppers and Onions, Baked Beets and Fennel

Snacks:  sm. handful of almonds, 2 pieces of jerky, small piece of the Mustard Glazed chicken.

Water: 75 oz or more

Cheats:  6 dark chocolate covered pomegranate seeds - these things rock!!!

Mood:  Depressed, spent a lot of time sleeping today= not good, but have appt. with therapist Tuesday.  Spent sometime reviewing what I need to do for myself.  Talked with friends.  This all helped tremendously.

Friday

Day 1 Training Friday

Warm up

2 min row 2:25 pace

2 min AD light

X3

 +

Plank 30sec

Good mornings with pvc 10

Groiner stretch even on both sides

X3

 

Workout

A1. Close Grip Bench Press (CGBP) 10-15 reps x 3 sets; rest 15sec (build per set start easy and make third set tough stop before failure)  

55Lb, 60 lb and 70 lb for 15 

A2. Single Arm Bent Row 10-15 x 3; rest 1min 

15 lb, 20, 20lb - easy but had to watch back position 

B1. Strict Pull up 8-12 x 3-4 sets : 15sec 

 10, 8, 6,  - failed at 6 on third round - really trying to keep strict - have to focus on no kip

B2. 10 walking lunges each leg slow and strong x 3-4sets; 1min 

No problems here - right leg drag back on a few but corrected - balance an issue near end 

C. Max rep Knee to Elbow; rest 2-3mins 

13 KtoE -- I felt I could have done more, but lower back began to rub/pop each time I came out of the "crunch"  so I stopped to test soreness - none to report. 

Cool down 

Row 5mins slow - 948 Meters

Stretch Hip, Shoulder 

Work out went well, no post soreness or other issues.  I liked the Format of this - worked well.   A note on the Heart rate monitor - no battery for watch - darn - will start on Monday.  Sorry I didn't post earlier - Friday ended up being a bit busier and other issues popped up that kinda made the day lets say - interesting.

Mood:  Ok, depression due to marital issues is a bit overwhelming at times, but hopefully this will start to even out.  Really trying to focus on some deep breathing techniques.  Tuesday pool sessions I am finishing with Ai Chi session which helps with relaxation.

Weight:  Down 3 lbs this week which is good- due to better diet and decrease to no alcohol intake. Overall 3 glasses of wine and one beer this week.

Rolfing Appointment  Friday
A note on Rolfing as a reminder:
 Ray McCall, a Certified Advanced Rolfer in Boulder, once said that what Rolfers do can be summed up in three words: palpation, discrimination and integration. We palpate, or touch the tissue, feeling for imbalances in tissue texture, quality and temperature to determine where we need to work. We discriminate, or separate fascial layers that adhere and muscles that have been pulled out of position by strain or injury. Finally, we integrate the body, relating its segments in an improved relationship, bringing physical balance in the gravitational field.

To correct internal misalignments, a Rolfer uses mild, direct pressure to melt or release facial holdings and allow the body to find health through the re-establishment of balance. It is currently believed that the slow, deep strokes of Rolfing SI stimulate intra-fascial mechanoreceptors (sensory neurons of the muscle nerve), which in turn trigger the nervous system to reduce the tension of the related muscles and fascia.

Put another way, Rolfing SI allows the brain and nervous system to “re-boot” areas of the body that are receiving too much electrical stimulation (chronically tight or sore muscles). Once a healthy level of muscle contraction is established, the person’s entire structure is free to express a pain-free form.

Sessions 4-7: Four through seven are referred to as “core” sessions and examine terrain found between the bottom of the pelvis and top of the head. The idea of core also includes the deep tissue of the legs for its role in support.

Session four begins this journey, its territory extends from the inside arch of the foot and up the leg, to the bottom of the pelvis. The fifth session is concerned with balancing surface and deep abdominal muscles to the curve of the back. Session six seeks to enlist more support and moment from the legs, pelvis and lower back, while the seventh session turns its sole attention to the neck and head.

- Session 4 of 10: Worked on inside line of legs.  The inside line of leg did not match right to left.  The left hamstring was not oval and pulled out of position quite a bit.  - very thick musculature and ligaments in left leg, foot and pelvic floor.  Will see how balance improves due to session.  Improved issue with left pelvic area - i.e. -- when I sit cross legged prior to session left leg could not go parallel to floor.  Now I can sit pain free with legs in position.  still have some work to do but it is much improved.  We are going to start taking before and after pictures in order to see difference. 

Diet:  Have picked up Practical Paleo- starting Athletic Diet for family on Monday.  Nutrition has been better.

Really focusing on the Athletic Performance diet for whole family.  This works well for me also as it mirrors the Cholesterol diet fairly closely so I am hoping that will start to make some improvement there.

Water Works

After spending yesterday afternoon and evening in the most pain I have been in since 2 days post op. I went back to the pool- to walk!

I spent 10 min walking against the current. 5 min walking backwards against the current and another side stepping against the current.  I then spent 5 min running in the deep end with no flotation and 5 min coining the first 5 moves of Ai Chi for relaxation.

Today my back has not been sore when walking, sitting or standing.  No increased numbness or other issues in the leg or saddle area.  Mainly the soreness comes from my thighs and the squats from Minday.

Time Flies

Brandon Started 6th Grade today - yikes, hard to believe.  Seems like yesterday I was taking him to Kindergarden or even when we moved here dropping him off for his first day in 1st grade.  Luckily he is still very loving and still likes to hand out the hugs to his parents which makes his growing up that  much better.

Todays WOD felt great - after a night of tasers to the right leg again-  it felt good to move.  Decided that rest didn't help the nerve issue and movement doesn't seem to increase it, so onward and upward!

Warm up

Stretch - worked on arms, back and hips with band

2 rounds
200 M row
D&B  Butt Kicks
D&B High Knees
10 Leg Swings (each side)
10 Step ups on 24 inch box

WOD
5 Rounds
15- 15 Lb FS
10 Elevated Parrellett Dips
10  Lunge with calf raise
15 - 15lb Press

5 min Row:  1034 Meters

Breakfast
Shake

Thursday, August 16th

WOD
Warm-up
Pass Throughs
Good Mornings
Frankenstein Walk
Knee to Chest Walk
Figure 4 Walk
250 M Row

WOD

Bench Press
5-5-5-5-5
65 On Round 1
70 On Round 2-5

Row 500m for time:  2:14
Rest 2 Min
Row 500m for Time: 2:08

15 Push up to Knee to Elbow

Today, was good - the first time in my life I think I have lifted weights on my own!!!  That is so funny to me- in three years I have always had Matt/Tim standing next to, with or over, coaching technique.  So I focused on pinching shoulders together.  Keeping feet on floor, engaging gluteus and abs.  Made sure the bar came down to chest and straight back up.

I had to go back and look at my Bench Press PR prior to surgery to see where I was -- 93#.  Today 70 was a bit of a struggle at round 5 and 5 of 5 but I think I can go a bit higher next time.  Slow and Steady!

I was pretty excited about the Row it is not that far out.  1:54 is My best Row from almost 2 years ago ( how time flies).  So being with in 14 secs makes me feel pretty good.  And I know if I work on my technique I could shave some time off.  I know I am somewhat apprehensive still about the back.

Push up to Knee to Elbow -- I just did as many as felt comfortable on the back.  2 hours post WOD, no soreness or other issues to worry about, so I could have probably done a few more.

Today the only thing I noticed post row was the weakness in the upper inner thigh -- the saddle area or the CES Cauda Equina Syndrom.  Post Row the left leg was noticeable weak.  But after a 2 min rest it was fine to go.  Again Post Row it was weak.  Again once rested it didn't both me - except a bit of numbness that lasted about 5 min in the saddle area, front to back.

 I started weighing and taking measurements last month 7/18/12  - yikes - This helped me in the past to stay "honest".  This is just the stick to say .. I have some work to do.  I also took before pictures that day but I will hold on to those until later.  I really do need to focus on weight due to the back -- keeping the weight off will make the recovery go so much better.   I also added my latest Blood work test.  Note this is about 2 months post injury, one month post surgery.  So at that time, no exercise and lack of diet - WOW!

Date	12/21/10	4/19/11	7/18/12
Bust	36.5	36	38
Chest	33	31.5	34.5
Waist	31.25	30.5	36
Midway	36	36	39.5
Hips	38.75	38.5	40
R. Thigh	24	23	25
R. Knee	16	15.25	16
R. Calf	14	13	14
R. Bicep	11.5		13
			140
Weight	150.4	144	161.2

	Cholesterol	Triglycerides	HDL	LDL	Glucose
9/25/08	205	129	44	134	91
11/25/09	170	116	46	114	88
1/20/11	153	42	43	99
3/6/12	211	92	62	133	85
Range	1-200	0-200	>40	0-100	70-100

When you are looking at this remember the following:
We Met 12/08  so that first year between 9/08 and 11/09 was just exercise, not much of a diet change
1/10 - I changed diet to Paleo.  The interesting thing here is the familial gene of HDL issues.  Basically diet and exercise has little to no effect on my HDL  but keeping it closer to 40 is beneficial.

Diet:  Better this week.  Only a few "major" cheats, but I quit drinking so I figure I get a couple here and there for a week or so ;).  Not sure on how to report diet - but thinking I need to keep some sort of blog about that - on the side.


Lastly, I thought you would enjoy seeing B at work this am.  He made the decision about halfway through my workout to work on his Pull-ups.  A new PR:   5 in a row today and 3 in a row with smooth kipping (meaning no double kip/swing).

Here is what he did next - he set it up himself and got himself going for 5 rounds!

WOD Catch UP!

WOD 8/9, 8/13 and 8/14

Thursday  8/9 WOD

Warm Up:
Not sure but something!!

WOD:  5 Rounds
Row 200 m
5 15 lb dumbell squats
10 PU from Knee
5 15 lb dumbell squats

Stretch and Roll

Monday 8/13 WOD

Note:  Sore from Judging at Fair -

Warm up:  Times 3
10 Good Mornings
Knee High Walk
Figure 4 Walk
10 Groiner Lunge

WOD  (4 Rounds)
Farmers Carry: 15 Lb KB/s  200 yds
Plank:  1:15
Weighted Waiter Carry:  6lb Ball 200 yds
Step ups with 2/10lb KB:  20 (10 each leg)

Worked on Push Press with 15 lb Bar

Stretch and Roll

Tuesday 8/14 WOD

Warm UP (2 rounds)

5 Inch Worms
Knee to Chest Walk
Frankenstein Walk
Bear Crawl
Crab Walk
Pass Throughs

WOD (5 Rounds)
(Reps to fail)
A1:   GHD Back Extensions: 10, 10, 10, 10,10,
A2:  Ring Rows: 8, 5, 8, 6 ,7
A3:  Push Ups (purple Band) 15, 15, 10, 10, 7
A4:  Pull ups (Green Band) 6, 8, 4, 5, 2
        Note Rd 2 I kipped and got 8- I corrected hence the more correct numbers

B1:  Tabata AD 8 Rounds
   2 Rounds at 74 RPM
   6 Rounds at 64+ RPM

Stretch

Words to Live By

After a week of being emotionally turned upside down - I decided it was time to get back on the horse and get after it.  Funny I have fallen off of plenty of real horses, either by their will or my own klutziness and I have always gotten back on.  Never was I daunted or worried, I just did it, took control, learned from the experience and moved on.  Last weeks events made me question so many things about myself, life, marriage, etc that I felt very out of control, very lost, very emotionally bruised and battered.

One thing sports have taught me, but Crossfit has hammered home, is that you can have all the skill in the world but if you don't have the emotional or mental metal - you lose.  I will often look at parallels in life to help me figure out things-- I am very much a tactile visual learner.
I feel like both are a daily emotional workout:  both comfortable and uncomfortable emotions arise, neither being bad but each teaching you something as you go along.  Both are a constant work in progress-- you have to be vigilant to work towards your marital goals as well as your life, health or other goals.
So when I woke up this morning with a list in my head of words that come to mind in life/marriage and my Crossfit/Physical Health I quickly rolled over and typed them into the phone.  Here's the list I conjured while sleeping:

Ability

Balance

Courage

Dedication

Dignity

Empathy

Enjoyment

Fastidious

Fearlessness

Forever

Forgivness

Giving

Grace

Honesty

Honor

Hope

Inspiration

Intensity

Knowledge Love

Optimisim

Promise

Renewal

Respect

Sacrifice

Unselfish

I am sure one could come up with many more words but at 5 am this seemed like a pretty good start.  Each one I could pontificate on but I really don't think its needed, they are just words that I can use during workouts or counseling to help me through the moment, no matter if it is a comfortable or uncomfortable moment.

Mondays WOD  (8/6/12)

Warm-up:

500 M Row

Inchworms

Lunges             } X3

Pass Throughs

A1:  Air Squat 10

A2:  PUll ups: Green R1; Green/Red R2 & 3          }3 Rounds

A3:  Push-ups from knee

B1:  1 min Row Rest 1 min                     }3 Rounds

B2:  1 min AD Rest 1 min

C1:  Plank 

          Elbow-Toe: 45 Sec  - 3 Rounds

          Side Right:  30 sec x2  25 sec x1

          Side Left :  30 sec x2  25 sec x1

C2: K2E:  10, 6 

(Today's uncomfortable moment was during planks- my words were  "Don't vomit")

Stretch and Rolled 

Overall the workout was fine -- Little sluggish on B section due to week off.  Need to work on daily WOD.  Note:  WOD was at 1:00 - end up with lunch being at 12:00 (salad) - needed more time to digest- I think this kinda added to my sluggishness on the bike and the plank where lunch felt like it was ready to let fly.

Tuesday WOD (8/7/12)

Tuesday AM upper inner thigh numbness on walk, ended up shortening walk because of the amount of numbness.  This is new so I was being fairly sensitive to it.  Will work on Stretch and more core strengthening today.  Wednesday is a planned pool day.