Thursday, October 22, 2015

The mostly triumphant return is here.

Like the Dennis Green post game tirade goes "they are who we thought they were!"  I'll say this, it's good to be back in the box.  I'm actually writing this two days later, got really busy with my new role at work and I'm trying to make a good impression....   to the Dennis Green post though, I knew I was going to be sore later from a few weeks off... but it's still an adjustment, whether you know it's coming or not.  LOLOL

Did most of the workout as best I could.  Sarge (Brandon Koontz) wasn't having any of my weak willed "this is my first WOD back" excuses.... like I wanted to do sub situps for flagpole/dragonflies... They go by several names, but those are the ones I know, it's a T2B modification, you lay on the ground, hold the rig, and get your toes to it.  That part is easy, but then BK was like ok, now that you're up there, get your feet as high as you can... WHOA.  Whole different exercise now.  Feet to the bar, no problem, get them higher, much more of a challenge.  I mean I'm pushing my feet an extra 12-18" up the bar.  I felt it very much after 2 reps.  10 minute AMRAP of 10 reps of this, and 250m row.  There were a number of times that I failed... like I kinda got up there... or I'd not quite do it right and...  just meh.  Thats all I can say.

Glad I got pushed... really glad looking back.  

Some of the other stuff I did... 10 minute AMRAP of ascending weight clean and jerks (10 reps, starting at 95), and more rowing.  I only got to 135 for the weight on the bar for the C+J's, but it was a good weight for the workouts for me.  Towards the end, my calf was really letting me know about it on the jerk side of the movement.  My calf was why I do so much rowing... there was some rope (jump) work, some sprints, and a few other things that I'm just not ready for yet.

I might not be ready for them, but I wanted to get to the box and get something in...  I spent a lot of time doing calf raises on plates.  "Explosive" up, slow going back down.  Dennis is going to work with me on mobility stuff next time I see him... I think thats where we're at... and boy am I ready for that part.  I still can't walk at a full gait... it's like the muscles are just a wee bit short.  This also translates to the squat.  You know that position when you're at the bottom of a squat, or better yet, a goblet squat... I tried sitting down there, and my left side (the broke side) can't get as low as the right.  Like my leg just wont move like it used to, so I'm squatting at depth, but it feels like my left foot is 1-2" higher, like it's on a plate... so I lean to the side a bit.  I think it's funny, but I also want badly to fix it.  Patience! 

Ready to get back to a regular schedule.  This last workout was in the evening, and I'd been missing that group.  The morning crew is good, but they're just different, and I miss the people I'm used to.  LOL.  That, and I'm really not a fan of Jacobs music.  It's not that it's bad music, but it's just not the type of stuff I'm accustomed to working out with.  Give me some HipHop BBQ on Pandora any day.  This punk/metal/alternative stuff is for the birds. 

When I get back to a normal schedule, probably morning schedule, I'm going to start making a more concentrated effort to do some of Concept 2's rowing WODs after the normal WOD.  Need to start making a tangible dent in this bulk.  Feeling good with KETO//OS is good and looking better is great, but I want to fully transform dammit.  Journey of 1000 miles starts with the first step... so time to get steppin. 

Friday, October 9, 2015

Man Down: The Recovery

Should have shared this earlier, but I got some good news Wednesday afternoon.  I went and saw a local athletic trainer, highly recommended by one Ms. Diana Alt.  His name is Dennis Dolan, and among other things, he's actually an On Track coach that I've just never met.   Anyway, Diana told me to give him a shout, and he said come on by.  One of his offices is actually at a local (big) high school where he plys his trade.  I'll be candid, it was weird walking back into a high school after years away.  Some things never change...

He had me get up on a table, and proceeded to feel around on my calf, and was like *thumb press*  Here?  Then in another spot, *thumb press*  Here too?  Yep on both counts, he was right on where my issues where.  Next question, "nothing down here?" as he touched on everything from the base of the heel to the base of the calf.  Nope. 

Good news!

I sit up... ok, let me have it.

"Well, you don't have any achilles issues, which would be about 8 months of real recovery.  You've sheared some muscles in your calf." 

Now... the word sheared just.... it sounds bad.  But Dennis had me believe that I was going to be alright.  He gave me a lengthy breakdown in layman's terms of what was going on, and how to fix it.  Then he gave me some electrode therapy on the spot..... that was a first.  After that, he gave me a list of activities to do with no weight on my calf, and as soon as I was able, added calf raises with toes out, in, and straight to help rebuild the muscles.  Said if I did what he suggested, should be about 5 days, and I'd be good. 

Wait, 5 days.  Thats it?  Oh man, thats great news.  Monday will be day 5... and I'll be back in the box, regardless of how close I am.... I plan on taking it easy, but my calf already feels quite a bit better.  I've got  a noticeable limp, but it's getting better as well, need it to hurry up though, I'm ready to lift something heavy. 

Sunday, October 4, 2015

Man down, man down!

Sometimes you just need a break.  This one wasn't so much a "need a break" as it's been forced on me.  I'm actually in the middle of a 7 day stint of 12 hour night shifts, which will be immediatly followed by 2 12 hour day shifts.  It's been hard to find time to get to the box, so I've focused on sleep and health.  Haven't done great at either, but what can ya do? 

It's already been a week since I've been to the gym, and it's likely to be anther 4-5 days minimum till I'm back in the box.  The work schedule doesn't help, but I managed to pick up my first injury, doing non CrossFit related things.  Short version, was helping push a truck onto a trailer, the driver stopped it short, and it started to roll down... I played the hero, and popped something in my calf. 

I thought a passing car had kicked a rock at me at first, then a half second later, holding the weight of this truck it was a "ooooh, nope, gotta move".  Lots of hopping on one leg and giggling.  First time I've ever pulled, popped, or stained something like this. 

Brother, who's a top notch massage therapist, and now in PT school, took a look at it, said everything felt fine, and that he thought I'd just popped the tendon around, and to RICE it.... well, more or less RICE, it.  We talked about the validity of RICE, then PRICE, then the natural inflammation responses.  It's on ice and elevated right now.  Not pressure treating it yet, keep flexing and moving the foot up and down, hope this goes away sooner than later.  Probably be a few days. 

Still.... I can't accurately describe the novelty of this to you.  I'm NEVER hurt like this... so it's super strange to have it finally happen...

Well alright, that's all I've got, just updated this for you and posterity.  Did want to send a shout out and congrats to my man Adam Scott, otherwise known as Big Ticket.  He tied the knot today with the Lovely Michelle... Scott now.  LOL.  Wish them both many many years of love, success, and happiness.  Congrats!!

ticket