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

Squats and airdyne - airdyne and squats

Here is what I did yesterday and today. 

Felt sore and some pain in my deltoid, infraspinatus and teres (minor

 and major). My biceps, wrist, elbow and forearm have not been bugging me lately. I do think my triceps (long and lateral) hurt though. Or the corabrachialis. Maybe they are just sore beause they try to compensate? 

Anyway, I did have some more headaches today while doing Ghd sit-ups... I will not do them for a while. And pistols didn't feel too good on the right calf...rest as well. 

Wednesday

Warm up

Roll

5-5-5-5 ring rows

25/25 Ghd 

1' plank hold 

Squat holds

Front squat 

3-3-2-2-2-1-1

Up to 170#

WOD 5rds

1m airdyne

20 toe to rig raises

20 alternating dumbbell curls 20# each

Airsquats

Mobi

Thursday

Roll

Iron scap

20 leg raises for quality

50/50 ghd

WOD 3rds

1m airdyne

5-10 sec / 3 rep L-sit

20 alternating DB curls

3 x15 calorie airdyne sprints 

Goblet 35#squats and Pistols and planks for fun in 10'.

Mobi

Do more squats

While my neck has been feeling much better recently, my left hand is now in a splint. Whoop! Whoop! My doctors don't know yet what is wrong, but I have a knot under the skin in my left palm, that's sensitive to touch and causes tingling in my hand. They want me to rest it and take ibuprofen. They don't think it's a cyst, and the knot does not seem to be attached to a tendon. It also did not show up on X-rays. I guess, that's a good thing. But of course it limits even more what I can do at the gym. Can't grab or hold anything. Anyway, I went today, and we watch a bit of  the Games. Patrick Burke, the owner of MBS - the gym I go to now - finished 9th today in one of the Games WOD. Pretty good. I coined the term "Six Pat" since he is at the games for the sixth time! Pretty impressive. Let's see where he can finish. It's pretty cool to watch him compete.

So, at the gym today I did this:

Warm-up

100 air squats

100 alternating pistols

WOD:

3 Rounds of

about 250m 100# Sled pulls

20 alternating tire step ups

1.5 mile air dyne (use legs only)

1' plank hold

20/20 GHD

Mobi