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

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

Working out while injured

Yes, I have an acute c5/c6 disk herniation, as well as a knot into left palm that has today been diagnosed as Vikings Disease/dupuytrens contracture (beginning stage) but the pain and discomfort is not going to stop me at the gym. To a certain extent that is. Obviously I cannot do overhead stuff or hang on the rings, do pull ups etc but I can squat (front, back, one-legged, goblets), I can hit miles on the airdyne, slow one on the rower and do lunges, leg raises, planks, one-armed stuff etc. I am working around my injuries. 

I have to do this because otherwise I would allow depression to creep up, and I would probably encounter other health problems to develop. 

Yes, it's hard to not do the things I love in the way that I would like to, but I have to deal with it and tell myself that it will be ok. That I will be ok. 

Monday

Warm up

50/50 Ghd

Airsquats

WOD 1

5 rounds

1.5m airdyne 

1'plank

3-3-3-3 front squats (light)

WOD 2 

5rounds

10 right arm 35# KB snatch

50m 100# sled pull

10 alternating pistols

 

Stretch

Tuesday

Iron scap

Roll

Band

5-5-3-3-3-3-2-1

Backsquats up to 210#

3 position power clean

Up to 130#

WOD 

3k row in 13:30

25 Stabilized planks

25 Toe to rig

30 alternating 20/25# DB curls

Mobi