You may have noticed that I have been missing since December. Two days before Christmas, I slipped on an icy step coming out of a client's home and BROKE my ankle ( the lower fibula). Devestation is a word that doesnt carry enough weight for how I felt. Despite the fear, frustration and pain, I was determined to use this injury as a stepping stone to get stronger...someway, somehow. I didnt miss a beat in the gym. I continued to work and train on one leg, hopping around carrying kettlebells and flipping tires. My stabilizer muscles looked like those of a professional ballet dancer. My quads, hamstrings, and calfs on the other hand, dwindled down to pencils. I attempted crossfit workouts on one leg. Here is an example:
Cindy
5 pull ups
10 push ups
15 squats ( I did one legged deadlifts with 35 lb kettlebells)
as many rounds as possible in 20 minutes
My clients would laugh as I demonstrated one legged burpees, clean and press and ball slams. If they thought I was crazy before...it is now confirmed in their minds ( in a good way).
People who saw me wanted to cry for me, and told me, " you never realize how much you cant do until you dont have use of your leg." To which I honestly responded, " I never knew how much I COULD do with only one leg."
Fast forward to today...the Dr told me that I could walk, and I have been squatting, deadlifting and rowing ever since. I dont know if this is acceptable, because it certainly causes a lot of pain, but I believe I know what my body can handle. I have been walking Scout again, trying to put my focus on putting my weak foot through a complete deliberate step, rolling onto all four corners.
My fracture is still not healed, and I am not allowed to attempt running for two more weeks. The pain is so great right now, I can barely imagine doing so. I have attempted a half shuffle in the trails with my pup, and had a violent nautious reaction to the pain.
I have, however started two legged workouts again, and I am weak..just to warn you. This is now the log of rebuilding Sarah...enjoy.
Tuesday, February 24, 2009
Sunday, December 21, 2008
I had to workout at 6 pm today...between work and walking scout I was on my feet all day. Work for most people doesnt include flipping monster truck tires across a room or demonstrating countless pull ups, ring dips and burpees...so its hard to workout at the end of a day.
I did 100 double unders UNBROKEN..boy does that BURN! all over. shoulders, legs, forearms.
my favorite workout AGAIN. I wanted to reward myself after a long day
15 Deadlifts
12 Hang Cleans
9 Front squats
6 Push Jerks
4 rounds
97 pounds ( 2 more pounds added)
15:39 ..tireddddddd! but it was heavier..so I will try this again in three weeks.
By the way, if any of you who are reading this, have not tried any of these workouts, please do. they are the most deceiving looking critters that exist. On paper...sure..thats not too bad...but wait until you are 2 minutes into ANY of these. good luck :)
I did 100 double unders UNBROKEN..boy does that BURN! all over. shoulders, legs, forearms.
my favorite workout AGAIN. I wanted to reward myself after a long day
15 Deadlifts
12 Hang Cleans
9 Front squats
6 Push Jerks
4 rounds
97 pounds ( 2 more pounds added)
15:39 ..tireddddddd! but it was heavier..so I will try this again in three weeks.
By the way, if any of you who are reading this, have not tried any of these workouts, please do. they are the most deceiving looking critters that exist. On paper...sure..thats not too bad...but wait until you are 2 minutes into ANY of these. good luck :)
Friday, December 19, 2008
SNOW DAY!
The snow day used to be a source of elation as a student...but now, it is just a source of dread.
Scout and I luckily sprinted 4 miles chasing squirrels in the trails before the storm arrived. I think she sensed my sense of urgency to get her "wiggles" out.
I had clients this morning, so I couldnt work out until later...after the storm hit! I wasnt going to risk driving back to the gym, so I busted out a little WOD in my apartment.
7 med ball squat cleans ( 20 lb)
7 burpees
15 rounds
15:21
I was drenched! I love how I can get shaky legs without even moving from a single spot.
I took Scout out of her cage when I was finished and she was licking me like I had been gone for months! I really dont know what she must have been thinking as I did this workout...
I threw the ball for her down our long hallway outside my apartment, and chased her all around...by accident, I nailed the suspended EXIT sign on the ceiling with the ball and it is now dangling by a wire..oops
We finished the night with some oven mitt wrestling. ( I have a cow shaped oven mitt that drives Scout up a wall). The other thing that really pushes her buttons is a shower cap at my parent's house. We cant figure out why she is so threatened by it! it has holes in it now ( because if her)..but my mom keeps it in the same place in her bathroom, just so we can watch the "Scout show" when I come over. As soon as we come into the house, Scout runs right upstairs and barks at the shower cap...if she gets a hold of it..you need the jaws of life to pry it away from her. The other night, I came up and she had pulled it off of the faucet, and turned the water on in the process. She was sitting there soaking wet wrestling with a shower cap...this is what goes on. :)
Scout and I luckily sprinted 4 miles chasing squirrels in the trails before the storm arrived. I think she sensed my sense of urgency to get her "wiggles" out.
I had clients this morning, so I couldnt work out until later...after the storm hit! I wasnt going to risk driving back to the gym, so I busted out a little WOD in my apartment.
7 med ball squat cleans ( 20 lb)
7 burpees
15 rounds
15:21
I was drenched! I love how I can get shaky legs without even moving from a single spot.
I took Scout out of her cage when I was finished and she was licking me like I had been gone for months! I really dont know what she must have been thinking as I did this workout...
I threw the ball for her down our long hallway outside my apartment, and chased her all around...by accident, I nailed the suspended EXIT sign on the ceiling with the ball and it is now dangling by a wire..oops
We finished the night with some oven mitt wrestling. ( I have a cow shaped oven mitt that drives Scout up a wall). The other thing that really pushes her buttons is a shower cap at my parent's house. We cant figure out why she is so threatened by it! it has holes in it now ( because if her)..but my mom keeps it in the same place in her bathroom, just so we can watch the "Scout show" when I come over. As soon as we come into the house, Scout runs right upstairs and barks at the shower cap...if she gets a hold of it..you need the jaws of life to pry it away from her. The other night, I came up and she had pulled it off of the faucet, and turned the water on in the process. She was sitting there soaking wet wrestling with a shower cap...this is what goes on. :)
Thursday, December 18, 2008
Wednesday, December 17, 2008
I went to the gym early this morning 5 am
warm up:
ladder drills 10 minutes
muscle up practice..my pecs have a deep soreness from this, but I am addicted to trying!
10 KB swings ( 35 lbs)
10 back extensions
3 rounds
Crossfit Games Deadlift Event:
5 rounds for time:
5 deadlifts 185 lbs
10 burpees
7:59
The deadlifts were brutal! I dont know if it was because I am still not strong enough for 185 to feel light...or if I am still burnt out from lifting heavy DLs the other night.
I had to do single lifts at the end, with considerable rest in between
When I did the burpees, I felt like I was flying after lifting so much load!
I checked the crossfit games 2008 results..and the big girls hit this workout in 5 minutes.
got a lot of work to do..but we know this. :)
night!
warm up:
ladder drills 10 minutes
muscle up practice..my pecs have a deep soreness from this, but I am addicted to trying!
10 KB swings ( 35 lbs)
10 back extensions
3 rounds
Crossfit Games Deadlift Event:
5 rounds for time:
5 deadlifts 185 lbs
10 burpees
7:59
The deadlifts were brutal! I dont know if it was because I am still not strong enough for 185 to feel light...or if I am still burnt out from lifting heavy DLs the other night.
I had to do single lifts at the end, with considerable rest in between
When I did the burpees, I felt like I was flying after lifting so much load!
I checked the crossfit games 2008 results..and the big girls hit this workout in 5 minutes.
got a lot of work to do..but we know this. :)
night!
Tuesday, December 16, 2008
3 miles with Scouty girl in the rain/sleet/snow/rain/sleet..all within 40 minutes
99 Double unders unbroken
I was doing 79 pound stone pick ups..and I rolled the stone onto my shoulder too high, and it SMASHED my ear!! yikes..right into a diamond earing. My ear is really swollen...but thats what happens when perform caveman-like activities :)
"GRACE"
30 Power cleans + Push Jerks for time
95 lbs
4:13
PR! I had to adjust the collars two times. they moved when I threw the weight down from the jerk. Next time, I am going to try and control the weight as I lower it...so that I dont have to chase the bounce!
The last time I did this, I used 85 lbs and I finished in 5:15!
Clean and Jerk
3-3-3-3-3
110 lbs
99 Double unders unbroken
I was doing 79 pound stone pick ups..and I rolled the stone onto my shoulder too high, and it SMASHED my ear!! yikes..right into a diamond earing. My ear is really swollen...but thats what happens when perform caveman-like activities :)
"GRACE"
30 Power cleans + Push Jerks for time
95 lbs
4:13
PR! I had to adjust the collars two times. they moved when I threw the weight down from the jerk. Next time, I am going to try and control the weight as I lower it...so that I dont have to chase the bounce!
The last time I did this, I used 85 lbs and I finished in 5:15!
Clean and Jerk
3-3-3-3-3
110 lbs
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The squirrel hunter and I after a good chase.
Today I cranked out 6 250 meter hill sprints at Waveny Park. It loops around back to the start, and is about 400 meters around.
I walked Scout through town with my mom and looked at all of the incredible Christmas lights lining the streets, and the inspiring window displays in the stores.
I went back to the gym and cranked out some back squats and standing presses:
BS
50 kg x5
70 x 5
71 x 5
72 x 5
73 x 5
74 x 5
75 x 3
75 x 3
PR!
SP
20 kg x7
30 x 5
35 x 5
36 x 3
37 x 3
38 x 3
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