Friday, January 30;
I couldn't be more thrilled about today's workout. I had asked my physical therapist if I could row. She said I could try it on a very low damper setting and I had to stop if it hurt. Anthony welcomed me into class this morning and suggested that I turn around because of the crazy rowing WOD that was ahead. Did he say "rowing"? Sweet! Something I can do! I am totally in.
With a little bit of adjustment I did today's workout and finished with a decent time, eventhough I was taking it kind of slow. Yay! Here's to a continued recovery.
Workout:
500 meter row
50 squats
50 abmat situps
565 meter row
50 squats
50 abmat situps
535 meter row
50 squats
50 abmat situps
Time: 21:30
I know the row distance is a little strange. I was trying to figure out how much was too much. I was playing around with the distance, but I stopped well before I was in any sort of "bad" pain. Rowing is a GO! I'll now replace any sort of running with rowing (at least for the next month).
Friday, January 30, 2009
Tuesday, January 27, 2009
Front to Front to Front my baby!
Tuesday, January 27;
I could actually DO today's workout. I couldn't do it heavy, but I could do it. I know that I could have gone heavier, but it's not smart. I'm trying to be smart here. The WOD today.. Front Squats. For the first time since I've been at CFOT we've gotten to use racks! I used to use them in the old days with my old trainer in CT, but haven't since I've been in DC. I love the racks. I love racking the bar. I love the clink of the bar on the rack. I love the squat to get into the rack. I love it all. Can you tell I have passion for the rack?? The only downside is that we don't get to work on our cleans when using racks. That means the, "if you can't clean it, you can't squat it" saying goes right out the window. We got racks.. that means we can squat.
I'm over my rack crush, but am still excited that I can get into a good rack position with my arms. My left arm is a tad bit off, but I'm working on it. My front squat form is solid, especially at a light weight. I worked high reps at low weight and worked on keeping an upright position, using the bump out of the squat, and pushing those knees out when coming up. I'm already sore from yesterday, so I know I'll be hurting in a good way tomorrow. SWEET!
WOD:
15 pvc pipe front squats
15 front squats (15lb)
15 front squats (35lb)
15 front squats (35lb)
Didn't want to push it much more. It felt good, and not like I had done too much.
Finisher:
50, 40, 30
Abmat situps
Squats
I could actually DO today's workout. I couldn't do it heavy, but I could do it. I know that I could have gone heavier, but it's not smart. I'm trying to be smart here. The WOD today.. Front Squats. For the first time since I've been at CFOT we've gotten to use racks! I used to use them in the old days with my old trainer in CT, but haven't since I've been in DC. I love the racks. I love racking the bar. I love the clink of the bar on the rack. I love the squat to get into the rack. I love it all. Can you tell I have passion for the rack?? The only downside is that we don't get to work on our cleans when using racks. That means the, "if you can't clean it, you can't squat it" saying goes right out the window. We got racks.. that means we can squat.
I'm over my rack crush, but am still excited that I can get into a good rack position with my arms. My left arm is a tad bit off, but I'm working on it. My front squat form is solid, especially at a light weight. I worked high reps at low weight and worked on keeping an upright position, using the bump out of the squat, and pushing those knees out when coming up. I'm already sore from yesterday, so I know I'll be hurting in a good way tomorrow. SWEET!
WOD:
15 pvc pipe front squats
15 front squats (15lb)
15 front squats (35lb)
15 front squats (35lb)
Didn't want to push it much more. It felt good, and not like I had done too much.
Finisher:
50, 40, 30
Abmat situps
Squats
Monday, January 26, 2009
Going Home
Monday, January 26;
I've always been a bit of a nomad. Ever since leaving for college I've been on the going. Moving to Boston, then spent some time in Des Moines, IA and in Hartford, CT. This week marks the two years that I have been living in the Northern Virginia area. I moved here for work, (like always) but the main purpose of moving was to find a place that felt like home. I've actually lived in the same house and worked in the same job. In the past two years I've made some mini moves; the first to a different cubicle in my office, the second move was a move into the room down the hall in my town house and now the third move is moving to a new Crossfit location.
Now don't worry, that doesn't mean I'm changing affiliates. It means that my affiliate has grown too big for its old location and has now opened up in its brand new, bigger location. Jerry has been working at this for about 8 months now (I'm estimating), but the moving process has been long and drawn out for him. Today marked the first WOD at our new location and all of Jerry's hard work has paid off! The place is incredible!
We have all of the equipment we could possibly need. Some of the equipment actually scares me truthfully. It's a massive space. There's a beautiful store front. Rope climbs. 8 rowers. Plenty of box jumps. Pull up bars go in this weekend. Last but certainly not least.. bathrooms WITH showers! Life is so good.
Beyond moving in to our new home this morning's workout was a different kind of going home for me. I decided this weekend that my sedentary recovery period had come to a well needed, well deserved END. No more skipping my morning workouts. No more worrying about how much it'll hurt. I just have to go back. In addition to getting back into my usual condition, going back to CFOT is like returning home to my family. Since leaving college, this is the first place that I have felt part of a community. It's like being a small piece of a whole. Something that's much bigger than one person can contribute. I haven't felt right since I stopped going after my surgery. But going back confirms to me that you can always go home again.
WOD
30 R arm KB High Pulls (35lb)
30 R arm Thrusters (20lb)
30 Slamballs (10lb)
30 Box Jump
30 R arm KB High Pulls (35lb)
30 PVC pipe cleans
30 Slamballs (10lb)
30 R arm KB High Pulls
30 Squats
I've always been a bit of a nomad. Ever since leaving for college I've been on the going. Moving to Boston, then spent some time in Des Moines, IA and in Hartford, CT. This week marks the two years that I have been living in the Northern Virginia area. I moved here for work, (like always) but the main purpose of moving was to find a place that felt like home. I've actually lived in the same house and worked in the same job. In the past two years I've made some mini moves; the first to a different cubicle in my office, the second move was a move into the room down the hall in my town house and now the third move is moving to a new Crossfit location.
Now don't worry, that doesn't mean I'm changing affiliates. It means that my affiliate has grown too big for its old location and has now opened up in its brand new, bigger location. Jerry has been working at this for about 8 months now (I'm estimating), but the moving process has been long and drawn out for him. Today marked the first WOD at our new location and all of Jerry's hard work has paid off! The place is incredible!
We have all of the equipment we could possibly need. Some of the equipment actually scares me truthfully. It's a massive space. There's a beautiful store front. Rope climbs. 8 rowers. Plenty of box jumps. Pull up bars go in this weekend. Last but certainly not least.. bathrooms WITH showers! Life is so good.
Beyond moving in to our new home this morning's workout was a different kind of going home for me. I decided this weekend that my sedentary recovery period had come to a well needed, well deserved END. No more skipping my morning workouts. No more worrying about how much it'll hurt. I just have to go back. In addition to getting back into my usual condition, going back to CFOT is like returning home to my family. Since leaving college, this is the first place that I have felt part of a community. It's like being a small piece of a whole. Something that's much bigger than one person can contribute. I haven't felt right since I stopped going after my surgery. But going back confirms to me that you can always go home again.
WOD
30 R arm KB High Pulls (35lb)
30 R arm Thrusters (20lb)
30 Slamballs (10lb)
30 Box Jump
30 R arm KB High Pulls (35lb)
30 PVC pipe cleans
30 Slamballs (10lb)
30 R arm KB High Pulls
30 Squats
Friday, January 23, 2009
I've been busy!
Friday, January 23;
Sorry that I have been so bad at updating lately. Inauguration day and other work stuff has totally taken up my time. I started grad school classes last night, and I am still not back to a regular workout schedule.
But here's a little bit of what I've been doing...
Desperately trying to rent a room in my town house...
Taking in the crazy amount of people at the Inauguration in DC. I could barely get into my office on Tuesday...
Getting pretty for a ball (despite my mini arm)...
Judging videos from a competition at work..
http://www.studentcam.org/
Recovery has been going well. My muscle pain has decreased greatly and my range of motion and strength are constantly improving.
http://www.studentcam.org/
Recovery has been going well. My muscle pain has decreased greatly and my range of motion and strength are constantly improving.
As soon as I find a roommate I will be back in the blue room. Wait, can we still call it the blue room? What are we calling it now??? Move in day is Sunday. I can't wait.
Wednesday, January 14, 2009
Zone Chicken Tacos
Wednesday, Thursday 14;
Soft Chicken Tacos w/ Smoked Paprika Sour Cream
adapted from Washington Post
Bonnie Benwick
Ingredients:
Makes 5 - 3 block meals
For smoked paprika sour cream:
1/4 cup lime
5 TBL low fat sour cream
1 tsp paprika
1/2 tsp salt
For tacos:
1 1/4 cup onion (2.5 C)
2 1/2 cup tomato (2.5 C)
1 lb ground chicken (15 P)
1/2 cup water (or chicken stock)
carb control flour tortilla (10 C)
cooking spray
-For the paprika sour cream: combine all ingredients and set aside
-For the tacos: dice the onion and the tomatoes
-warm skillet with the cooking spray. Add the onion and sautee on medium heat, stirring frequently, until lightly brown. Add chili powder, oregano, cumin and garlic powder, mixing to coat the onion evenly.
-Add the ground chicken, making sure to break up the chicken chunks. Stir to combine, then add the water and half of the tomatoes.
-Reduce heat simmer; cover and cook for 2 to 3 minutes, until chicken is cooked. Add the rest of the tomatoes, stirring to combine; taste and season with salt if needed.
-To assemble, put tortilla on plate, add chicken, top with paprika sour cream.
Enjoy!
Soft Chicken Tacos w/ Smoked Paprika Sour Cream
adapted from Washington Post
Bonnie Benwick
Ingredients:
Makes 5 - 3 block meals
For smoked paprika sour cream:
1/4 cup lime
5 TBL low fat sour cream
1 tsp paprika
1/2 tsp salt
For tacos:
1 1/4 cup onion (2.5 C)
2 1/2 cup tomato (2.5 C)
1 lb ground chicken (15 P)
1/2 cup water (or chicken stock)
carb control flour tortilla (10 C)
cooking spray
-For the paprika sour cream: combine all ingredients and set aside
-For the tacos: dice the onion and the tomatoes
-warm skillet with the cooking spray. Add the onion and sautee on medium heat, stirring frequently, until lightly brown. Add chili powder, oregano, cumin and garlic powder, mixing to coat the onion evenly.
-Add the ground chicken, making sure to break up the chicken chunks. Stir to combine, then add the water and half of the tomatoes.
-Reduce heat simmer; cover and cook for 2 to 3 minutes, until chicken is cooked. Add the rest of the tomatoes, stirring to combine; taste and season with salt if needed.
-To assemble, put tortilla on plate, add chicken, top with paprika sour cream.
Enjoy!
The Six Week Mark
Wednesday, January 14;
Today marks the 6 week point from my surgery. Six weeks ago today I was knocked unconcsious by some very nice narcotics.. cut into.. tightened.. and sewn back up and then sent home for a few weeks of immobilization and recovery. It's been a learning experience. It's been really tough at times. I've cried more than I thought humanly possible. I've also been reminded that I am human and like other human even I have limitations. The past month and a half has also reminded me that I'm tough as bricks and despite some severe limitations I can take care of myself. The most important lesson of this little experience has been learning that I have some really great friends and family. There is no way that I could have done this without their support, encouragement and help. Now that I've said that I am reminded that I have come a long way, but there is still a LONG way to go. I feel damn good though!
Some proud accomplishments:
-driving my car again
-straightening my arm above my head against the wall
-putting weight on my left arm -putting my hair up into its first post-surgery pony tail (I did this last night)
-taking the bus to work
-surviving family vacation with a brace
-getting my brace off
-surviving the week after I got my brace off (without any prescribed pain killers.. this SUCKED!)
-getting on the arm bike (did this today)
There are many more, but I've forgotten along the way. It's been tough getting back into the gym. I'm hoping to get back full steam in February. A dear friend asked if I had been exercising much. I told him, "I have the rest of my life to get strong, but I have to get better right now."
I think that really sums it up well. Let's hope the next 6 weeks fly by. I'll be running by then!
Today marks the 6 week point from my surgery. Six weeks ago today I was knocked unconcsious by some very nice narcotics.. cut into.. tightened.. and sewn back up and then sent home for a few weeks of immobilization and recovery. It's been a learning experience. It's been really tough at times. I've cried more than I thought humanly possible. I've also been reminded that I am human and like other human even I have limitations. The past month and a half has also reminded me that I'm tough as bricks and despite some severe limitations I can take care of myself. The most important lesson of this little experience has been learning that I have some really great friends and family. There is no way that I could have done this without their support, encouragement and help. Now that I've said that I am reminded that I have come a long way, but there is still a LONG way to go. I feel damn good though!
Some proud accomplishments:
-driving my car again
-straightening my arm above my head against the wall
-putting weight on my left arm -putting my hair up into its first post-surgery pony tail (I did this last night)
-taking the bus to work
-surviving family vacation with a brace
-getting my brace off
-surviving the week after I got my brace off (without any prescribed pain killers.. this SUCKED!)
-getting on the arm bike (did this today)
There are many more, but I've forgotten along the way. It's been tough getting back into the gym. I'm hoping to get back full steam in February. A dear friend asked if I had been exercising much. I told him, "I have the rest of my life to get strong, but I have to get better right now."
I think that really sums it up well. Let's hope the next 6 weeks fly by. I'll be running by then!
Monday, January 12, 2009
Timing is Everything
Monday, January 12;
I forced myself to go to CFOT morning, because my shoulder was feeling pretty good. I also thought that the workout would make the rest of my body feel pretty good. The plan was to do an one armed version of Cindy. Cindy is a combination of three of the basic bodyweight movements that I consider a Crossfit cornerstone. It's the pullup, pushup and squat. Three very important movements.
Unfortunately, I can only do one of them at this point. I went even more basic than that to design today's workout. If you look consider it, the pullup is a pull and the pushup is a push. Brilliant, right? Not too brilliant. It's pretty basic. For my "pull" I did a KB high pull. For the "push" a push press did the trick. I can do the squat, but it can always be improved.
Back to the design of Cindy. The goal is to get 20 rounds of 5 pullups, 10 pushups, 15 squats in 20 minutes. That's a set a minute. I took the same idea and applied it to the High pull, push press and squat. I kept the weight pretty lite because it's been a while and I don't want to kill my right arm, because I rely on it for basically everything.
WOD
shoulder stretches
20 rounds in 20 minutes
5 right arm KB High pulls (25lbs)
10 right arm push presses (20lbs)
15 squats
Felt awesome!
I forced myself to go to CFOT morning, because my shoulder was feeling pretty good. I also thought that the workout would make the rest of my body feel pretty good. The plan was to do an one armed version of Cindy. Cindy is a combination of three of the basic bodyweight movements that I consider a Crossfit cornerstone. It's the pullup, pushup and squat. Three very important movements.
Unfortunately, I can only do one of them at this point. I went even more basic than that to design today's workout. If you look consider it, the pullup is a pull and the pushup is a push. Brilliant, right? Not too brilliant. It's pretty basic. For my "pull" I did a KB high pull. For the "push" a push press did the trick. I can do the squat, but it can always be improved.
Back to the design of Cindy. The goal is to get 20 rounds of 5 pullups, 10 pushups, 15 squats in 20 minutes. That's a set a minute. I took the same idea and applied it to the High pull, push press and squat. I kept the weight pretty lite because it's been a while and I don't want to kill my right arm, because I rely on it for basically everything.
WOD
shoulder stretches
20 rounds in 20 minutes
5 right arm KB High pulls (25lbs)
10 right arm push presses (20lbs)
15 squats
Felt awesome!
Zone Update II
Monday, January 12;
This weekend was shameful. If I'm going to be full disclosure about all of this I went from being perfect on the zone last week to be a sad example of a Crossfitter without any self control. One of my best friends was in town. It started with a late dinner Friday night (pita bread w/ hummus, a glass of wine, steak salad & apple pie for dessert). It continued downhill from there. No breakfast Saturday and sushi for lunch with a cream based soup and cookie for dinner. Eeekk! You would think I would have stopped, but no.. I kept going. A snack bar and peanut butter crackers while watching a movie Saturday night. Sunday continues my face filling escapade. Thankfully, I had a good breakfast. Scrambled eggs w/ some grapes. The lunch was quiche (really yummy quiche) and a half of a cupcake at CFOT's new neighbor. I blogged about this place a few months ago. Yes folks, it is just a .06 mile run from CFOT to this magnificent cupcakery... Lavendar Moon could possibly be my downfall.
Now the wonderful thing about the Zone is that you can fall off, and make things right with the next meal. Unfortunately, this was my two week perfection period. It has not been perfect, so that means today starts another two week purification process. I think it could work. The only road block I may hit will be Inauguration night, but I think I can do it.
On the plus side, I have been drinking extraordinary amounts of water and just one can of Diet Coke. I'm pretty close to eliminating that from my diet for good once again. It wasn't hard the last time I quite, so I know I can do it again.
Weight update:
Jan. 5 - 128lbs
Jan. 12 - 126lbs
I'm calling this pure muscle digeneration.
This weekend was shameful. If I'm going to be full disclosure about all of this I went from being perfect on the zone last week to be a sad example of a Crossfitter without any self control. One of my best friends was in town. It started with a late dinner Friday night (pita bread w/ hummus, a glass of wine, steak salad & apple pie for dessert). It continued downhill from there. No breakfast Saturday and sushi for lunch with a cream based soup and cookie for dinner. Eeekk! You would think I would have stopped, but no.. I kept going. A snack bar and peanut butter crackers while watching a movie Saturday night. Sunday continues my face filling escapade. Thankfully, I had a good breakfast. Scrambled eggs w/ some grapes. The lunch was quiche (really yummy quiche) and a half of a cupcake at CFOT's new neighbor. I blogged about this place a few months ago. Yes folks, it is just a .06 mile run from CFOT to this magnificent cupcakery... Lavendar Moon could possibly be my downfall.
Now the wonderful thing about the Zone is that you can fall off, and make things right with the next meal. Unfortunately, this was my two week perfection period. It has not been perfect, so that means today starts another two week purification process. I think it could work. The only road block I may hit will be Inauguration night, but I think I can do it.On the plus side, I have been drinking extraordinary amounts of water and just one can of Diet Coke. I'm pretty close to eliminating that from my diet for good once again. It wasn't hard the last time I quite, so I know I can do it again.
Weight update:
Jan. 5 - 128lbs
Jan. 12 - 126lbs
I'm calling this pure muscle digeneration.
Friday, January 9, 2009
A Zone Update
Friday, January 9;
I've been hitting a strict zone hard all week. I figure that this is the best way for me to regulate my weight gain since I'm not working out regularly. I've done well and I'm interested to see what the scale says on Monday. It will be a success if it says the exact same thing it said last Monday!
I've also decided to start posting some fun Zone recipes that I've created. The basics are taken from magazines and newspapers and then tweaked so that they fit into our diet.
Here's the first.. if you know me well it makes sense that it's a dessert!
Zone Roasted Pineapple w/ Strawberry Sauce
taken from the Washington Post 1/7/09
by Stephanie Witt Sedgwick
one 3 block meal
1 cup frozen strawberries (1C)
1/2 cup pineapple (1C)
1/4 cup water
1 pack splenda (optional)
1 TBL lemon juice
4 tsp corn starch (1C)
1/2 tsp vanilla extract
3 macadamia nuts (3F)
6 oz ricotta cheese (3P)
-Preheat oven to 400 degrees
-Combine strawberries, sugar and water in a saucepan over medium heat. Cook until berries are soft. Lower temperature to keep at a low boil. (about 25 minutes)
-combine lemon juice and cornstarch in a bowl, then add to saucepan. Stir until he mixture comes back to a low boil. Remove from heat. Cool for 10 minutes.
-put pineapple on aluminum foil and roast in oven for 5-10 minutes, until excess liquid has evaporated and slices look dry (don't let them brown)
-Use a spoon to mash the cooled berries against the side of the saucepan. Add vanilla extract.
-Put pineapple and ricotta cheese on a plate. Cover with strawberry sauce and macadamia nut.
Enjoy!
Tuesday, January 6, 2009
Free Bird a.k.a. A New Level of Hurt
Tuesday, January 6;
I am what some would consider free! Saw the doctor this morning and he gave me the thumbs up to get rid of my sling. I can wear it when I'm going to be in crowds of people who may bump into me. I'm free!
Most people would think that I'd be celebrating this moment. Now, don't get me wrong. I am thrilled to be without the brace, but it begins an entirely new level of recovery. It's actually the part of recovery that I've been most concerned about. Since my movement will no longer be restricted from movement from a device, I am concerned that I could potentially try to do too much too quickly. I'm not talking about workouts. I know I'm not even close to working out with my left arm. I can't lift anything heavier than a coffee mug. I am concerned that I'll try to use my arm to do too many "every day" movements. Putting on stockings. Opening doors. Closing doors. Typing. How much is too much?
I've also noticed a surprising change. Over the past five weeks, the brace has become some what of an identity for me. I'm "the girl with the arm brace." Sometimes it's annoying, but other times it's really helpful. The brace acts as a signifier to strangers and other Washingtonians, who are generally in a rush, to be mindful of me and my space. They give up their seats and give me space to get off of the elevator. I no longer have that buffer. I'm left to my own devices and (fearfully) left to the kindness of strangers. Ahh!
This brace-free movment will also open me and my muscles up to some killer pain. My doctor asked me if I needed some more pain medication. I said, "I believe in pain." I think that was me stupidly saying.. "no doctor, I'd much rather suffer than take your offer of good drugs." What is wrong with me??!!
This Week's WOD's
Sunday, January 4;
Shoulder exercises
400 meter walking lunges w/ 15lb weight vest (this felt awesome in a really horrible way!)
Hollow rocks
Monday, January 5;
30 minutes on incumbent bike
shoulder exercises
I am what some would consider free! Saw the doctor this morning and he gave me the thumbs up to get rid of my sling. I can wear it when I'm going to be in crowds of people who may bump into me. I'm free!
Most people would think that I'd be celebrating this moment. Now, don't get me wrong. I am thrilled to be without the brace, but it begins an entirely new level of recovery. It's actually the part of recovery that I've been most concerned about. Since my movement will no longer be restricted from movement from a device, I am concerned that I could potentially try to do too much too quickly. I'm not talking about workouts. I know I'm not even close to working out with my left arm. I can't lift anything heavier than a coffee mug. I am concerned that I'll try to use my arm to do too many "every day" movements. Putting on stockings. Opening doors. Closing doors. Typing. How much is too much?
I've also noticed a surprising change. Over the past five weeks, the brace has become some what of an identity for me. I'm "the girl with the arm brace." Sometimes it's annoying, but other times it's really helpful. The brace acts as a signifier to strangers and other Washingtonians, who are generally in a rush, to be mindful of me and my space. They give up their seats and give me space to get off of the elevator. I no longer have that buffer. I'm left to my own devices and (fearfully) left to the kindness of strangers. Ahh!
This brace-free movment will also open me and my muscles up to some killer pain. My doctor asked me if I needed some more pain medication. I said, "I believe in pain." I think that was me stupidly saying.. "no doctor, I'd much rather suffer than take your offer of good drugs." What is wrong with me??!!
This Week's WOD's
Sunday, January 4;
Shoulder exercises
400 meter walking lunges w/ 15lb weight vest (this felt awesome in a really horrible way!)
Hollow rocks
Monday, January 5;
30 minutes on incumbent bike
shoulder exercises
