10 Days post-op Posterior Cervical Foraminotomy/Discectomy

Today I had my 10-day post-op follow-up doctor's visit. 
He pulled the sutures and the staple and said it looked really good. 
I don't need the hard brace any longer, but have a soft one, for another week or so. 
I can start driving, but haven't given i a try just yet. I think I will start slow/short distances. 
Though, Tuesday I need to drive down to South Denver, so that will be the first "test"- leaving early to make sure :)

I will be able to start PT in a week, so I will call Monday to maybe get my first appointment set for Friday. From there, I will slowly ease back into more strenuous activities. 
I have been walking 5-10km/day so far and will up it to 20-30km/day this coming week.
I am trying to walk sub 10min/km. I've been around 10:30-11min/km which is fine, but I feel good. Adding in some air squats and lunges as well. 

Also, today I did not have any notable pain in my arm or shoulder and the doctor reassured me that my nerves had plenty of room now, and were just irritated from the procedure. So, once the swelling goes down, I should be as good as new, and obviously, the muscles in my neck need to heal up.

At least I can say I am off pain meds, that is narcotics and muscles relaxants, and only need ibuprofen or bromelain every now and then.
So, all in all, everything went well and I am doing good. 

I am SO ready to go back to lifting. 
I know the first couple of months will be tough... and I will have a battle scar, but in a few years I am sure even this will be gone.

Here, is a picture of what my scar looks like Day 1 post-op versus day 10 post-op. 

1 day post-op

10 days post-op

Intune: Mental and Physical Balance through CrossFit

I don't know why CrossFit has been so much more than just exercise for me. In my life, I have probably tried every sport on the planet, from swimming or running, over a common gym membership and aerobics classes, to lacrosse, soccer, and horseback riding. Yet, only CrossFit really helped me connect and consequently balance the physical with the mental. 

For example, when I used to run, I mainly did it to keep weight off or lose more. I don't think I ever really enjoyed running. Although, I kept telling myself that I did, and after the first couple of miles I didn't mind it and always felt good afterwards. Running was yet more a means to an end. 

Swimming, on the contrary, I really enjoyed, but I never really got as serious about it as that I would have given it more thought. Plus, I never really felt that comfortable in my bathing suit. A stupid struggle that developed out of the society-induced thinking that I needed to look a certain way. Nonetheless, I went regularly, and during the summer time, I would get a tan along with the swim. 

Horseback riding has always been therapeutic to me, but yet again, it's been more a sport for pure enjoyment. Plus, I never owned a horse and moved around quite a bit over the last 10 years so that I never established a connection with that one horse.

Going to the gym started to get boring but again I stuck with it again mainly to not gain weight and tone my muscles a bit. It was usually unstructured, or just the same routines, day in and day out - no pushing myself and pretty boring at times. Adding some of the classes was fun but I never really got into it. I guess, I'm not really a group sport or team sports person. At least in environments in which I felt like I didn't fit in. 

Those experiences boil down to having felt uncomfortable and not as fit as others, not as good as them. Maybe, I could have but I just never felt I would. And I constantly compared myself. 

When I started bikram yoga, I slowly began to realize that comparing is not helpful, but with all the mirrors in the room and all the positions that did not bring out the prettiest sides of me, it was hard for me to focus. I enjoyed it but again I mainly did it for the benefits it apparently provided. 

Why it was so different with CrossFit?! I have no clear explanation, but I know that even though I felt uncomfortable in the group settings at first, I started to see results quickly and was encouraged by the people around me. 

The community in CrossFit definitely plays a big role. Being supported by those around me and being a part of a community made a big difference. 

Fact is that I have never felt mentally and physically challenged the way I have with CrossFit, and it's a good challenge, one that makes me not only a fitter but also a better person. I learned to pay attention to the signals my body send. In the past, I ignored many of them. I thought nothing would ever happen to me and if I felt an ache I would take a pill and rest, but now it's different. 

I try to find causes so that I can prevent aches in the future. I eat healthy to allow my body to heal itself, and so that I do not need to rely on pills. I take care of myself and change things up, or rest, so that I don't cause more harm but allow myself to get better. 

In 10 days I will do a nutrition challenge that my gym organizes. I'm excited because we work in teams and besides getting in shape, we can win something. Incentives and accountability are in check, and it's going to be one of those community-driven things that I love about CrossFit! 

I am a happier and more balanced persons because of Crossfit. Even though I am currently not actively wodding in classes at MBS, I am still part of the community. And MBS has the best community :)

Mental and physical balance are rooted in a support system and I am happy I found mine in CrossFit, at MBS. 

Recovery from Foraminotomy: Week 1

One week ago, I had cervical foraminotomy to hopefully cure my left arm and shoulder radiculopathy.

Right now, I feel like retrospectively reflecting on surgery and the first week post-op, so here we go! 

The procedure: 

Unilateral cervical foraminotomy at c5/c6 was performerd. 4 bone chips and the protruded disk material were removed. I was put in a halo, so besides the 2inch long incision I have staples in the sides of my head that will be removed 10 days post-op. The surgery took about 2 hours. 

The day of surgery:

I quit eating by 8pm the night before and had my last glass of water around 11pm. We left the house at 5.30am and arrived shortly after 6am at the hospital. I only waited a few minutes in the pre-surgery waiting room and was taken to vitals and checks promptly around 6.30. 

My weight was around 150# and I had a hard time giving my urine sample. Information you surely needed.

I changed into a rope and the nurse tried to place an IV in my right hand/arm. She blew two veins and I started to get a bit anxious. This was probably the most painful of it all. She tried twice on my right hand and wrist and completely messed up. Then, she tried my left hand and left me with a pretty big bruise...

My anaesthesiologist came in, locally numbed my hand/wrist and finally got the IV to work! Phew! 

The neuromonitoring guy came I hook me up to his thing and he my doc came to answer final questions and make sure everything was ready to go. 

I was ready to be taken down to the operation room and I think all I talked about were my big dogs and my cat. Then I was in some white room with bright lights. I think there were other patients on their beds around me but I may have been imagining all this! I think I was out shortly after. 

Crazy! 

I woke up in a different room with two nurses circling around me. I tried to move but couldn't and I tried to open my eyes or keep them open but couldn't! Crazy again! 

One nurse then fed me pudding and I know I really liked the pudding! Had it for every meal after that! Tried chocolate, too, but vanilla was way better!

Anyway, my throat hurt from the breathing tube. Since I was on my tummy during the procedure they had to put in a tube. My head hurt a bit - staples. Other than that I was just really tired. 

I was brought back into my room and my husband and his mom showed up quickly after. I needed to use the bathroom and got up around 11am. I felt fine, just a bit shaky. 

I saw a PT and OT to learn how to move and do things but I was up and walking "rounds" by the afternoon. Climbed the cute set up stairs as well. I didn't see any problems come up. 

Yet, we decided to stay a night to make sure. The hospital food wasn't all that bad either. And I liked the pudding! 

At night, my alarm went off several times because my pulse fell below 45 and 40 so, again to be safe they put me on the oxygen. 

I was able to be discharged around 11am the next day. 

Complication and problems post surgery: 

Low blood pressure and pulse. While it's relatively normal for me to have a sub 40 pulse at rest, in the hospital they found it necessary to put me on the oxygen tank and monitor me at night. 

Dizziness and blackouts. Most likely a side effect of meds and my low blood pressure. I passed out in the shower on day 4 post-op. Already the second shower was a bit shaky but I managed to sit down in time. Learned the hard way that a chair in the shower is very helpful; when I passed out and found myself lying on the shower floor crying, I did get scared a bit. I don't think I reinsured though. 

Constipation. All the meds caused some irregularities, that is, no movement. Miralax helped the most. I improved within 48hours of taking it. 

Nausea. Also, a side effect from meds. I quit taking my meds every 6 hours/day on day 6 post-op because I started feeling sick. Only when I actually feel increased pain or muscle spasms, am I taking oxycodone or a muscle relaxer. I have used Ibuprofen and Bromelain for pain/inflammation now and it's working so-so. 

Headaches. Positioning, the hard brace and meds also caused some bad headaches on day 5 and 6. The doctor suggested to try the soft brace and I am wearing it for sleeping or when I am lying down. This, in combination with going down on meds, headaches have improved 100%!

Arm pain. I am a bit concerned that my pain is returning. I haven't had that kind of nerve pain anymore prior to surgery so I am not sure what to think. Did I overdo it? For the most part, I have muscle spasms in my wrist, elbow and upper arm.

Improvement post-op (so far):

As I said, I currently have occasional pain in my shoulder and upper arm but my surgeon said it should go away. He called it residual pain that was caused by inflammation and regeneration of the nerves. After all, I had surgery and it wasn't just a magic trick! Yet, no numbness or tingling have reoccurred. 

I feel like my range of motion has already improved, but I cannot really tell since I am not doing any crazy overhead moves. 

With the incision healing up and me trying to keep up good nutritional and recovery habits, I am sure I will be back to normal before I know it. Then, I will have to focus on rebuilding strength and muscle.

I am now wearing a soft brace about half the time and the incision looks good. The hair they had to shave is starting to grow back and I feel stronger every day.

First week post-op tips:

Eat. Have people cook for you or prepare a lot and freeze it. You will just not feel up to much of anything but you will need to eat.

Take miralax. Kick start bowl movement right away.

Set up your bed. Get a wedge for your bed and plenty of pillows (soft-hard) to adjust your lying position for any occasion.

Chair in shower. Get a shower chair and if at all possible have somebody at you side when you shower.

No overhead. Try not to reach overhead and get clothes ready that are easy to change.

Move slowly but move. Go for short walks, and get up often. Make slow and controlled movements. This helps circulation, healing and your mind. 

Call your doctor. With any questions or problems. I have asked every little thing and was happy to get response within 24hrs very time. 

Avoid heat. Interaction with meds or simply the impact of changes in temperature can impact you more than you would think shortly after surgery, even if you feel great! 

Know your meds! What they do to help you, but also what thy can do I harm you. If you understand your meds you can much better adjust and work around it all. Also, don't become addicted! 

Call friends! Let people know what you are going through and let them help you, even if it's just a phone call! It's helpful to know people are thinking about you. 

Stay positive!  Listen to your body and be careful!

Outlook

I'm looking forward to  start doing slow airsquats and increase my daily walks. Hopefully in a week from today I can drive and start PT! 

Stop blaming CrossFit for my Injury - my take on my herniated disk

With my neck in a cervical brace, I have heard several people suggest to me that I should reconsider my choice of sport. That is when they knew I was (am) doing CrossFit. Then, my injury was clearly a consequence of CrossFit.

I find the idea of "reconsidering one's sport of choice" as a consequence of an injury very interesting. Especially, when there are options and ways of recovering from that injury.

In terms of the cause of my herniated disc, I cannot clearly say that CrossFit was the culprit. Did strenuous workouts and heavy lifts add to the problem? Probably. 
In anticipation for surgery I have read medical, research-based and non-research-based articles as well as personal stories and anecdotes - in my case specifically about disc problems: from lumbar to thoracic to cervical. I reached out to friends and family with similar problems and found it to be true that herniated discs simply happen. Being only 30 and suffering a disk herniation may be less common but funny enough, the cases in younger people that you do get to read about are those about people who use their bodies actively, athletes for example. It's not a new disease that was brought about by CrossFit. 

Yet, I think I would agree to say CrossFitters may encounter these problems more commonly because of their level of activity. 
And here is a shocker:  If you are using your body you consequently will feel your body. If you don't use it, a lot of issues may simply not show up. Other problems, however, might.

Luckily, disc problems are not a new problem, well-documented, and researched. It's something that can be taken care of surigically as well as non-surgically. The main reasons or risks for disk herniations to happen that I found were covered in most sources were (1) being overweight and inactive, (2) being engaged in contact or high impact sports (from football to skiing, and yes, including CrossFit) and (3) genetics. In the end, the choice of treatment depends on a persons lifestyle and occupation. 

But back to the suggestion of reconsidering my sport of choice. 

Let me ask you: Are you reconsidering playing soccer on your co-ed team because you have knee problems?  

Are you reconsidering kickboxing because you strained or broke your foot during practice? 

Are you reconsidering cycling because you overlooked a rock, fell, and broke your arm?

Maybe you do, and that is certainly fine, it's your decision, not mine. I hope you found something else instead. 

When I was a toddler, my babysitter accidentally dropped me and I suffered a neck injury. Ouch. An accident. And no, my babysitter was not sued and sent to jail. She may have become more careful with little children, or at least I hope so. 

But no one suggested to me to be unsupervised during my toddler years. 

When I was in elementary school, I ended up in a neck brace after jumping twist ropes. A wrong twist or turn and my neck was stiff. I don't think I quit jumping twist ropes after I recovered. Why would you take away such a fun and harmless activity from a child, right? 

When I was about 15 I passed out when cleanig my room because I turned or twisted my neck wrong and must have pinched a nerve. Did I quit cleaning my room after this? Nope. Alhough, I am sure I would have highly welcomed such a suggestion. 

When I was 19, I was rearended on the Autobahn in Germany. Several days post accident, I had headaches, stiffness and didn't feel quite right. Whiplash. Untreated. But no one suggested to reconsider driving as my choice of transportation.  

There would be more anecdotal stories of my life that could illustrate that for me, my disk herniation has a history, and my body decided that it was enough, and I needed to know something was actually wrong. On the contrary, I am grateful CrossFit gave me the ability to tune into my body, and feel the pain I was feeling when I was hanging of a pull-up bar or when I tried to bench press.

So, if we would have to reconsider our sport (or X) of choice whenever an injury happens, then we are ignoring something more crucial. Living life. 

I'm not saying "jump off a bridge and see what happens," but I am saying that if you do what you like, pay attention to the ways you are doing them and listen to your body and your body's response, then you can be happy, and yes, sure enough, you can also get hurt. 

Injuries happen. Injuries can be teachful, too. But I would never allow injuries to stop me from living my life in a way that I enjoy it. 

Just imagine what it would mean if we allowed every injury, sickness, or unfortunate consequence to gain such power over us. I feel like it would trigger a lot of anxiety. On top, it sounds exhausting. 

Instead, I rather spend my energy on accepting the things I cannot control, while listening to my body and being observant of the choices I make so that I can implement changes and prevent harm. 

In my experience, I have learned most from failures and mistakes; luckily, most of these moments offered a chance for me to build on and improve the things that I possibly did incorrectly or without enough thought. We all are learning constantly. 

But if every little set-back would stop us from reengaging with something we enjoy, I believe we all would end up in a pretty dark and desperate place. We would not allow ourselves to even learn anything anymore. We would be creatures with experiences that lead to nothing and that are unfulfilling.

In fact, we would turn ourselves and our autonomy in, and take away any sense of responsibility and self-determination from our actions. In my current state, I would turn myself into a victim of my spine injury. And, I don't want to be a victim. Injuries happen. 

My herniated disc would have happened with or without CrossFit. Maybe sooner, maybe later... potentially I would not have noticed it until it got way worse than it was now. Yes, without CrossFit I probably would have not chosen to undergo surgery. But I probably would be overweight, depressed, and unhappy. 

Opting for surgery was a conscious choice I made, it not only cost money but I paid a temporary price in quitting swimming, running, jumping, playing around with my 100-150# dogs. Things I chose to do. Things I enjoyed. Things that kept me sane. But, I am hopeful I can return to all of these activities again. 

In fact, I never fully had to stop CrossFit. I modified every workout and kept my body and fitness where I could while being injured.

Therefore, telling me to reconsider the choice of my sport makes me... Sad.

It misses the point.

If I would do that I would be miserable. More miserable than wearing this neck brace. Yes, there may be movements in CrossFit that after recovery won't be easy or that I may not even be able to do again, but I will simply need to relearn or find a new way of doing them. After all, it's CrossFit. Everything can be modified. Everything!

The question I need to ask myself is, what is it that my body can do and make sure I do it right. 

Finding something to blame for an injury does not make injury go away. It just creates misery.

In fact, it's more effective for me to find something that I can blame for getting better after injury.  I have a feeling, when I am cleared to work out again, that it's going to be the sport of my choice: CrossFit. 

#ifyoucanttoneittanit

Second Night and Day Post OP

I slept 4 hours straight and then took a muscle relaxer. My cat was keeping me up a bit. Then I fell back asleep around 6 and slept a couple more hours. Today, it felt like my left arm and shoulder pain was returning. Yet, the pain that I haven't felt in several weeks seems to return. I guess it is due to the swelling and I am going to stay optimistic and believe that that is the case. I will talk to my surgeon tomorrow. Maybe it was a bit premature to be excited about not having any more pain in my left arm right post op... 

I have to stay positive though. I have to rest. Maybe tomorrow, I will lay in bed instead of sitting in the recliner. The neck brace really bothers me. It hurts me. My incision, neck, and the area between my shoulder blades hurt a bit, too. Just cramps, spasms and aches. My staples in my head bother me as well. It's less pleasant today than it was at the hospital and I guess I wished I had stayed a little longer... But I was only approved for 1 night. 

Well, I ordered a wedge for my bed do I hope when that gets here tomorrow I will be able to sleep more comfortably. Also will not work at all tomorrow but rest... 

I have to remind myself: it's just day 2 post op. But I need to be more careful with movements and BLT.

This is not easy. 

E.T. Discharged from the Hospital

E.T. Is in the house!!!

Just in case you are curious, but the breathing tube down my throat was because of the way I was lying during surgery. I was flipped on my tummy and they cut posteriorly.
The breathing tubes in my nose afterwards and over night were because my pulse fell below 40 - I'm an athlete so I have a low pulse to begin with but hey just wanted to keep me safe.
I got an IV because I had to get one anyway for fluids, some pain meds, and antibiotics afterwards. Maybe I got gas to be put under as well and I just can't remember :)
While my pain was high at a 9 right after surgery, I think it was a combination pain and anxiety of shaking, cramping, headaches and being generally uncomfortable.
In fact, pain was not what I was used to from my left arm radiculopathy. I still have occasional pain in my elbow, bicep and shoulder but nothing compared to how t was a few weeks before surgery. My left arm and shoulder pain is down to a 0-3. Thus, my post surgery pain is from the procedure. Headaches from the halo and the staples in my head, stiffness of my neck primarily on the right side and between the shoulder blades, pressure pain from the brace and not being able to relax my shoulders properly. Muscle relaxants help a bit.
Last night, my nurse checked on me every 4 hours. The midnight check was not necessary - I had just fallen asleep. But I was given some more muscle relaxant and took a bathroom break. 4am was necessary for another dose of oxycodone. The nurse said I was doing really well and that most people would call before 6 hours were up to get more pain meds. Not me. Today, pain has been on a 6 primarily, maybe even a 5 occasionally. I was discharged at 10:30am. I did great on strength tests, walking, and stairs. At home I spend time in the recliner and walked around the house a bit. I took a shower and changed the dressing. Incision "looks good" and only my hair and the staples bother me. Don't want to blow dry my hair so that's been annoying. Here is apic of re incision after my shower. Scroll down if it grosses you out. 

 Then I took a nap on the futon we set up for me; and the futon just might not be the best choice but the bed does not work because we have two giant breed dogs that sleep in it as well and I don't and can't deal with them right now. So I was the one who had to move. I slept 4 hours and woke up super stiff which added to my pain and brought it back up to an 8. Now sitting in the recliner. Pain is around a 7. Wished the stiffness wasn't there, but again, generally pain is from the procedure and uncomfortable positions, and the brace. I'm sure I will be fine in a couple of days. Can't wait for being cleared to do exercises that will help loosen my neck up and increase mobility slowly. I might be rating pain higher than it is because it is such different pain and it is my first surgery ever. In sum, I feel like I have been taken very good care of and know who to go to and talk to if I have questions. I have to watch to not overdo anything in moments I feel good. Like reaching up for a glass. I can do it without problems but should not. Little things...

I am very grateful to have family and friends help out and had a delicious paleo lasagna with not-so-paleo cheese today. 

Surgery done: Cervical Foraminotomy

KFirst of all, sorry for all potential typos. I am using my phone and I am on Percocet :), Valium, some anti inflammatory and have the oxygen cord in my nose :)

I wanted to give y'all a brief summary on my surgery that I had yesterday: 

My surgeon cut posteriorly and scraped out the disc material that protruded into the left foramen and pushed on my nerve roots at C5/c6. He also removed 4 bone chips that were floating around. 

Everything went very well, he said, and The anesthesiologist told my husband it was definitely a necessary procedure. (I had doubts I really needed it because I was feeling much better since Auguat).

Now a bit about my experience and the pain: 

I got up at 5am yesterday and arrived at the hospital at 6am, checked in and everything just happened smoothly. My vitals were checked and then the first nurse tried to do my IV. She tried 3 times but then gave up. She blew my veins Which was so far probably the worst pain. My anesthesiologist then came in at 7 and took over. She numbed the area if my left hand (since my right was poked a bit ;) ), and  had no problem putting the IV in. My surgeon and neuro-monitoring guy came in to check on me and share positive words, and I signed my consent. While rolling through the halls  to the surgery area I was talking about my giant dogs and crazy cat, I rember getting in and out an elevator and having a hard time keeping my eyes open in what seemed to be a surgical "waiting room"- I think there were other people too so I don't know if that's where surgery was or not - don't think so but it was bright and white :)   - that's all I remember. 

I was out. Then I remember waking up in the wake-up area. My legs were shaking and I felt some pain all over, but most of all in my throat from the breathing tube. 

I was givien some pudding and Percocet and slowly woke up. Then I was brought to my room. 

I was very sleepy and it was hard to keep my eyes open. 

My hard brace was pushing in the back of my neck a bit and I had some trouble finding a comfortable position at first. Taking Percocet with pudding every 6 hours worked well. I have also been given anti inflammatories and antibiotics through the IV. And Valium later the day. I have not been nauseous and even got up to pee around 11am the first time, then walked on my floor and took five stair steps with the  PT. The OT said my strength was normal. 

I took another few laps  with my husband around 5 and before bed - actually felt not too bad - just slow, but helped done if the pain. Speaking if pain the worst pain I felt was on the right side if my head from the staples they put in for the halo. I had read about this before so it didn't shock me. 

Dinner was pretty good and more manageable than lunch (hummus with pita). I had Chicken Parmesan, spinach and whipped potatoes. And an edible flower - lol

In sum, my pain has decreased from 9 right after surgery to about a 7, occasionally a 6. I have been able to sleep 2 hours before my nurse came in at 12:30am this morning/night to give me more pain meds and check vitals. My heart rate has been stable but in the low end at 98/55 and my pulse occasionally fell under 40 which is why she plugged in oxygen tubes. Just in case. I am an athlete though so my pulse is ba rurally low. 

Then I slept till 4:15 and went to the bathroom, had another vitals check and got anti inflammatories. More Percocet at 6m. I had the option to leave yesterday but believe it was better to stay one night just in case. 

I should be home around noon today. 

I'm going to make it a point to walk every hour and need to be more careful with not twisting and turning. I'm pretty stiff right now and hope it will get better soon, 

Here is a pic of me from yesterday around 11am

From here it will only get better :)

Last day before surgery

I vacuumed the house one more time, washed a load of clothes and dishes and was surprised with a giant dish of paleo lasagna from a friend! I am so grateful for the friends I have made here in not even a year. Before crossfit I was not good at meeting people and making friends, so this is a blessing and shows how awesome crossfit (or the people who do it) is :)

I stopped at the gym for a quick WOD and went swimming with another friend later today. My husbands mom arrived to help out around the house a bit, and my husband took off the next two days. I will be fine. It feels good to nein good hands and surrounded by good people :)

Iron scap

Bench

10-10-5-5-3-3

45-65-75-75-88-88#

10x10' Lsits on p-bar

1' plank

4x 10/10 ghd

10rds

10/10 tire step ups

10 44# kb swings

4x7 ring rows

Mobi

45' swim with kick board 

In 24 hours it's over. I am hungry. 

Countdown to Surgery

I have 3 more days before my cervical spine surgery on Tuesday. I'm not nervous yet, but have a lot to get done still which may be why I am not feeling anything. 

I'm trying to get some workouts in, too, just to not get too depressed. I've been failing lifts at numbers below my maxes and it's somewhat getting to me. I am also feeling like I am gaining body fat and just losing muscle mass. It's not going to be easier after surgery. 

On the bright side, I finally got a team together to do little filming projects. We call it "Faces of CrossFit" and we document people who crossfit. It's a fun little documentary style project. 

Here is a teaser: 

https://vimeo.com/m/103500201

I'll post more about it soon!

Here are my last two days workouts: 

Thursday

Iron scap

Mobi

5rds

5 Ring rows

5sec Ring holds

10 rds 

10/10 step ups

50m 70# farmer carries

3rds

15 Leg raises on p-bar 

10/10 ghd

25 push-ups 

Mobi

Friday

Iron scap

5rds 

5 ring rows

5 sec right holds

1' leg raises

1'plank

Front squat

5-5-5

45# - 88# - 110#

3-3-3

132# - 154# - 165#

1-1-1

176# - 187# - failed 198#

Bench

10 at 35# 

3-3-3 at 77#

3-3-3 at 88#

Wednesday PT and ModWOD

Just another day before surgery! 

30 PT with ultrasound, scap/back/shoulder massage and neck/head traction

Ion scap

Mobi

1k row in 4:05

5rds 

500m row

15 kb Russians @35#

10/10 pistols 

5rds

10/10 ghd

1' acc. Lsit 

1' acc. plank

ModWOD Tuesday

Iron scap

5' double unders

Backsquats

5-5-5-5-5

35#-57#-68#-80#-100#

3-3-3-3

111#-123#-134#-146#

2-2

157#-168#

1-1

179#-190#

5rds

0.5m airdyne

10alt dumb bell curls 25#

4x10sec L-sits

5rds

10alt tire step ups

20#medball airsquats

4rds

1' plank

15 leg raises

50 push-ups

Mobi

1hour of kick board swim

Final ModWOD Week Before My Cervical Spine Surgery

Monday is treating me wells of far. Although, I didn't sleep because of the full moon and I guess some anticipation anxiety for surgery. But I made it to the gym to get some work done. Although the bench was very frustrating! I could not lift the bar of the rack at 88#!!! WTH? So I did multiples at 80 and then a couple lifting "focus on form" WODs.

Mobi

Iron scap

Bench 5-5-5-5-5

At 45-55-65-75-80-failed 88

Then 5rds

10x Bench at 65#

5x push jerk at 45#

5x split jerk at 45#

10x leg raises 

3k Row in 13:54

10rds focus on form

10 OHS squad with 15# bar

10 "heavy" Russians 35# 

50m sled pull 100#

1k row cool down 4:35

Mobi

I actually feel a bit sore now...

My goal for the 4-6 weeks that I'm out is to do some positive thinking; affirmations and mental strength building. I'll also train my brain for lifting and movements. Maybe I'll even study to gt the L1 cert? Why not; right?

And, I initiated a video/interview project that will be awesome, too!! Life is good. 

And even though being injured (kind of awrong  label, because I didn't have an accident...) sucks, it is such an invaluable lesson. 

It will be ok. 

Friday's ModWOD

If your symptoms have improved over the last few weeks, would you still go for surgery? I emailed my surgeon to let him know how things have been and we will see what he has to say. 

At the gym I even did some swings and cleans and I had no pain - just no strength. I realized that after surgery I will have to put A LOT of work in to gain my muscle mass, strength and condition back. But I can do it.  

Every lift and every WOD will be a post-op pr :) 

Warmup 

1mile  airdyne (33kcal)

Iron scap 

5rds

50 singles

12alt 25#DB curls 

10/10 tire step ups

1mile airdyne (38kcal)

1-1-1-1-1-1-1 power clean

35-55-85-105-115-125-135

6rds

50situps

25airsquats

10swings

1'plank

10pushups

Mobi

ModWOD and Visit to Hand Surgeon

I took yesterday off as I had my pre-op appointment. Signed my life away, was given my cervical brace (hard), and learned that I will have to stay at the hospital over night... Booh, but probably for the better. Took the dogs for walks -poor babys will have to be ok with the yard for at least a month.  

Kaija may be ok with that as she was not happy to hear today that children perceive her as "huge". She barked and growled at the bullies ;)

Today, I went to Boulder to see a hand surgeon for my Vikings disease. It's mentally troubling but luckily it does not hurt not is contracting (yet). So, he said to monitor it. I can do whatever I want but if it gets worse I have to come back to get an injection. But he said, I might not be back in the next 10 years. 

He did call me a poster child for the disease, since I am of Germanic roots -very likely Viking (which I should call myself from now on!) and genetically predisposed. A year in the skin or trauma may have triggered the disease to show. He said it was very unlikely for a 30 year old female and believes that it should not progress quickly because of that. 

So monitoring it is for now. 

I have not been keeping up with good nutritional habits though... It is difficult for some reason to control my portions. It might be due to anxiety about surgery - I am not sure, but at least the quality of my food is good. And I still try to get a little workout in. 

I did the following ModWOD today:

Warm up

1k row in 4:17

Ironscap

1 round of 

10alt pistols 

10 push-ups/

5 negative pullups

10alt Russian get ups with 20#

10 leg raises

Front squats

5-5-5-5-5 with 2sec half range hold at each rep but the last

45#-85#-110#-132#-154#

1-1-1-1

154#-165#-176#- failed 187# :(

2rds 

50situps

1'plank hold

25 push-ups

10alt pistols

10legraises

10kb snatches 20r/15l

Modified wodding

Felt pretty good the last couple of days. Did a lot of cleaning around the house and yard work. I do feel pain in my arm with certain movements but overall it's been better. 

Trying to go heavy but I don't know if I'm scared to put on more weight, or just don't have the strength for it. 

But that is not important right now. I am listening to my body and that is good. I always have though which makes it almost more frustrating that I am hurt. The doctor said it's an injury that developed over time, so there is nothing I could have done to prevent it. 

It's going to put me to a reset. But until the reset point I am going to do what I can. At the gym, at home, and in general. 

Mentally this has taught me a lot. It's put things into perspective. I have learned to be even more supportive of other athletes but I also had to learn how support for an injured looks like - and how some may be thankful I am out. 

There is a fine line like with so many things. Psychologically, it's just really interesting to observe.

Despite all the challeging moments of pain and/or depression I can say that I am definitely becoming a better athlete because of this experience.

Monday

Ironscap

WOD 1 

4rds

.5mile airdyne

16 alternating 25# DB curls

20 tire step ups

WOD 2

4rds

500m row

1' plank

20 leg raises

Mobi

Tuesday

Ironscap

Backsquat

3-3-3-3

Up to 80kg

1-1-1-1

Up to 100kg

5-5-5-5 up to 70kg

Row 500m in 2:00

1' plank

5 of each: pull up negatives/24"box step ups/ring rows/leg raises

Row 500m in 1:57

1' plank

5 of each: pull up negatives/24"box step ups/ring rows/leg raises

Row 500m in 2:07

1' plank

5 of each: pull up negatives/24"box step ups/ring rows/leg raises

Row 500m in 2:04

1' plank

5 of each: pull up negatives/24"box step ups/ring rows/leg raises

Cool down 1k row 4:45

Mobi

Surgery approved

In the beginning of the week, I found out that my laminosectomy/posterior discectomy was

approved. Scheduled surgery day is August 19th. It's getting real. From what I've read recovery will be longer than I thought. 

I'll have 2 weeks of strict rest during which I am supposed to walk but nothing else. Apparently I can drive and go to work after week 2. Have to wear the soft brace so I'm a bit confused on how I will be able to drive. Luckily, my new job doesn't officially start before Sep 10 but I'm sure I need to be on campus the week before for orientation. Anyway, before week six I will not be allowed to do activities either. I hope slow squatting will be ok. Then I can start slowly with light activities and physical therapy. That's over a month of not doing anything... Very scary! And then over a month of light activity. I won't be back to "normal" before November. Yuck. That's difficult. 

I really need to make sure I will eat right and get my nutrition in the best shape ever: no alcohol; no sugar etc. and I guess core work, air squats etc. as much as I can.

I am not really religious (although I'm Roman Catholic) but I found this quote on http://www.sheryllmonique.com/2012/07/the-visual-verse-isaiah-4031.html?m=1 

And liked it 

My interpretation may be a bit different but in essence I understand this to be pretty motivational and applicable for my situation. I need patience, and with this my strength will renew and I will come back stronger and more resilient. 

I just have I believe that that's true. 

I wished surgery was tomorrow.