My Road to Recovery 6/11 - 6/16

So as some of you may know and so of you may not know, I hurt my knee on Event 5 at Regionals this year when coming down from my 8th rope climb I landed and my knee completely dislocated. The Doctor at Regionals didn't think I did any serious damage, maybe thought I tore my meniscus. I saw an Orthopedic when I got home and had an MRI and I found out a week ago that I tore my Meniscus and ACL and scheduled surgery for next Tuesday...to say the least I was pretty devastated. I was upset at the time and felt like all the hard work I had put into training was just slipping through my fingers. But after thinking, praying and talking with Michael and my coach, Max, (and going and getting a chicken biscut from Chikfila and eating a gluten free pizza that night) :)  I started to see the brighter side of things. As they both said, you only get stronger by being knocked down and over coming struggle. So Yes I may be out for about 6 months or so, but that also means I get to spend almost 6 months on one of my biggest weaknesses..upper body strength. It has been about 5 weeks since my injury and I have spent the past 3 training, doing workouts Max has programmed for me and I am already seeing huge improvements! I was able to do 20 strict ring dips, and 5 unbroken MU! (A PR I set today) I could only do 3 a week ago. There will be some lows after my surgery because I will probably have to step back on some of the trianing a little for a few weeks at least but I am honestly enjoying every bit of my trianing right now. I am learining to celebrate new PR's and accomplishments. Not just lifting PR's or metcon PR's, but pure upper body strength PR's. I am happy I'm healthy enough and able to get the training in that I've got in these past few weeks. It will be a long road to recovery but I wont sit at home and sulk and feel sorry for my self or let others feel sorry for me. If all I can do is leg raises or bicep curls..then thats what I will do but I will make it fun and be happy with it. I can't let CrossFit define me because as I realized it can be taken from you in the blink of an eye. What this season will look like, I dont know yet. My coach and I will probably decide that after my surgery and as recovery progresses. This next year will probably test my patience unlike anything ever has. I believe everything happens for a reason and for a while I sat and wondered and asked my self, why did this happen, what good could come from it. But I am starting to see the answers, I get to focus on my biggest weakness, I will learn perseverence and patience, I will mentally become stronger and I will grow in my faith. I am excited to see where this takes me and the outcome at the end of my journey to recovery!

Follow me on my road to recovery if you want! I'd appreciate all the thoughts and prayers as I have surgery next Tuesday the 24th!

#2 June 11th
A. Strict CTB pull ups; amrap unbroken x10; rest 2 min

6-5-4-4-4-3-3-3-3-3

Felt strong on these when I really focused on activating my lats at the start of the CTB pullup

B. Bent over single arm DB rows; 10-12x5; rest 1 min bw arms
40-45#'s 12 reps each set

+
mobility work

#3 June 12th 
Arms only swim:
30-40 min varied intensity/rest time/etc just "play"

This was theraputic almost. Swam for about 35 minutes. Just swam 25m at a time started with a boui between my legs, wasn't sure if kicking would bother my knee or not. But after a few laps I tried it with out the boui and it felt fine. I didnt go all out or anything just 50-75% the whole time. Swam a few 50m at the end.

#4 June 14th 
Traveled home yesterday because my mom and her friends threw me a wedding shower so that was this morning and after that I went up to the school my dad coachs at with my brother and we did our workouts together. He's a pitcher so he had a lot of shoulder stuff for his warm ups. One of them being battle rope exercises so I did those with him. It was 12seconds at 100% of each movement. We did about 8 probably. He would go then I'd go. So it was probably :12 on :30 off. It had my arms burning, abs burning and breathing high. I felt so out of shape lol which I probably am at this point 

A. Seated Dumbbell arnold press; 12-15x5; rest 90 seconds

20-25# I decided to google it this time and the video was different than what I was doing. Mike had told me something different so this time I did it how the video was doing it and it was wayyy harder. Couldn't go as heavy. 

B. Bench press; 10-12x4; rest 2 min

95# x12, 100# x11, 105# x10, 105# x10 arms were smoked on these by the 4th set today. I think because of the new way I did the arnold press.
+

17 min amrap:
20 seconds side plank L
20 seconds side plank R
30 seconds FLR on rings
5 ring dips

8rds + L&R side planks + 20sec into the FLR

(It was hot today!!)

#5 June 16th - PR DAY!
A. Strict muscle ups; amrap unbroken x6; rest 2 min

http://youtu.be/3T6qA30q_7s

5-3-3-3-3-3 

I was super stoked about this today. I got 5 ub on my first set which is a 2 rep PR.

I was really stoked to get 3 each set after that as well for a total of 20! 

But dang my arms were smoked! I had to really fight for that last rep and it spent me.

B. Strict pull ups; amrap sets of 4 unbroken in 10 min

I had to rest like 10 min after the MU. My arms were shot. I only got 11 sets in. I was really hoping for 13. But that was all I had for today.

C. 150 sit ups for time
8:00..holy smokes, sit ups have never got so hard before lol. I had 75 at the 3min mark and I could not hold on. Abs started cramping after 100..I've never almost failed a sit up before haha. 

+
Row sprints with arms only
30 seconds @100%
rest as needed to full recovery
x7 intervals

145-150 each interval. Got 150+ on the last one. These got me tired! I can use my legs some on them so I do, but its still mainly all arms with hip movement. The 7th one was tough today even though I was resting till full recovery.