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!