A1. DB Shoulder Press: 4x6-8 @ 31x1; 90sec rest (50,55,60,65(6))
A2. Wtd. Ring Rows: 4x6-8 (20#); 90sec rest (8,8,6,7)
B. Back Extensions: 3x10 @41x2; 60sec rest
Notes: Today has been the best day of my feet so far and they are getting noticeably less swollen. I still have stinging pains now and then on the wounds themselves, but the constant throbbing is dissipating. I got a solid upper body workout in this afternoon, and I didn't feel like keeling over and vomiting afterward, so that was a plus. Hopefully tomorrow I will be able to walk around without my famous 90 year old man surgical shoes (though they are quite fashionable).
Training: A. DB Shoulder Press: 10x10 (40#); 60sec rest (10,10,10,10,10,10,10,10,9,8) B. Pullups: 5x5 @ 41x1; 90sec rest
Today was my first day out from surgery...and boy was it rough. I had a lousy night's sleep. The pain meds wore off in the middle of the night, and my achilles were aching! I suppose the swelling in the anterior of my ankles is flooding down behind my feet. Not to mention the fact that I am constantly pointing my toes, which shortens my Achilles tendons even more.
I had Saturday at the US Open to keep my mind occupied. Watching McIlroy play is a thing of beauty. I have been following golf for many years, and I am pretty savvy with the technical aspects of the game. However, I have never seen another player(tiger woods included) bring their range game to the course better than Roary. It is literally like watching him hit balls on the range, but he is hitting flags at the US OPEN! His performance will go down as the most dominating in golf history, and I have a feeling this is the second coming. As much as I love Tiger, I can't help but to think that this is the changing of the guard. Tiger has shown that he is much more vulnerable now, he is constantly injured, and I believe Jack Nicklaus's major record is safe (for at least the next ten years, that is until McIlroy makes a run).
I could only watch so much golf today, so I hit the gym to stave off cabin fever. I completed some german volume DB press and was half way through GV pullups when I had a horrible onset of nausea. Apparently the cocktail of antibiotics, supplements, and lactate did not mix well and I was left on the floor wondering what the hell I am doing with my life.
Tonight I am going to have a cheat meal (pizza and ice cream), pop and few pain killers, and enjoy Inception. Another day closer to recovery....
The operation was a success this morning. Surgery took about an hour, and the right side was worse than the left.
I arrived at 8am and I walked out under my own power at 12:30pm. I am still shaking off the post-anesthesia hang over and have been icing every 30min or so. Unfortunately, I have a thick layer of bandages so I believe the ice is minimally effective. I do have ace bandages on when I am not icing to minimize swelling.
The post-surgery supplement protocol cost me a pretty penny, but I am sticking with it for the next 5 days and I am hoping that it will hasten my recovery time.
I am all set for surgery this Friday. Dr. Coleman, MD will be performing the surgery at Delray Beach Surgical Center, just a few miles from my house. The operation is an outpatient procedure that will last around 30min. They are going to make an incision in the anterior of the ankle, shave down the bone spurs, create a trough for the tibia to articulate in, and then close me back up. The doctor said I will be fully back to training in 4 weeks, though I plan on be fully healed quicker than that. I do have some concern though that my Achilles tendons will not be ready to take on the forces that the spurs have been holding back. It's like driving a Ferrari for years with the handbrake on, then releasing it, and smashing the pedal into the floor. I am going to be very careful and take my time to fully rehab.
I am very excited to see if this will really improve my ankle flexibility. I truly feel that the limited ROM has stopped me from doing a lot of things in my training, and removing this limiter will hopefully allow me to continue my quest to the games without doubt in the back of my mind.
My off-season began two weeks ago. After getting ousted on the second day of the Southeast Regionals, I can now relax, recuperate and start to plan for the upcoming year.
The weird part about Crossfitting as a sport is that the training is the sport. When I played lacrosse in college, the offseason was dedicated to getting bigger, faster, and stronger. I also took time away from the lacrosse, to rekindle the fire after hitting it hard for months on end. Unfortunately, I coach Crossfit for a living and I have made Crossfitting a hobby. This makes it extremely difficult to detach oneself from your sport for a while.
I do have major plans for the "offseason." I plan on hitting at least one or two strength cycles. Continue to improve my O-lifting. And I want to get faster at running. Before all this starts however, I have to get my mobility in order, and unfortunately, this all starts with getting ankle surgery.
I have had bone spurs on the anterior lateral part of ankles for quite some time now. This causes an impingement in the ankle joint and prevents dorsi-flexion. I am going in for surgery on Friday. The surgery is a 30min outpatient procedure to remove the spurs. I will be weight-baring right away and then I will have the stitches in for 2 weeks. I am going to focus on recovering fully as quickly as possible so that I can start working on gaining much needed ROM in my ankles.