15.4 and 15.5 and pregnancy

For 15.4 I decided to mod the HSPUs. Just a few days before, I had done HSPUs in a WOD, but I didn't feel like it for 15.4. Instead I did the scaled version with 65# push press but heavier cleans at 105#. I got to 87 reps. Not great but not shabby. I didn't push myself too much. Recently, I have been concerned about getting my heart rate too much through the roof and aim to keep breathing steady. I am not wearing a heart rate monitor but I think I stay somewhere around 140-150.

I've been consistently doing strength class, however, and weightlifting really feels good. But I just get out of breath super quickly so anything tNg or more than 6reps at a time is challenging. 

 Similarly, I decided to go slow and steady  for 15.5. I'm usually a pretty good rower and like the damper set to a high resistance but I decided to keep it low  - at 5 - and keep cals per hour around 850 rather than 1100. I also took a "chalk" break after each row and then broke up the thrusters into 4 or 5's and sometimes rested on top: I did do the round of 9's unbroken though, and I wished I pushed myself a little more to hit sub 12 but 13:15 wasn't too bad. 

I was not out of breath and actually liked this WOD the most. It was the easiest of all to manage at 8 month pregnant. 

Just 7 more weeks to go. I cannot wait and I am also super excited to get on to  my new post-pregnancy training plan!! Maybe my husband and I will decide to better equip our garage gym - if not, I will just have to work around it and use what we have.  It will work out. 

It's ok to suck! You are making a human!

At first I boringly titles this post with "pregnant, sick and frustrated" but then I remembered that I had just posted my current mantra to a friends FB post. She was talking about affirmations in crossfit and how she had used "I can trust my legs!" At last weekend's competition in which she had to do some heavy front squats - a lift that's not her strongest. 

I guess, I need to remind myself of he "this is where I am at right now". 

Nevertheless, here is my original venting post abou being sick, pregnant and frustrated.

So, I caught a cold that I don't seem to get rid off. Nevertheless, I decided to go to the gym and WOD. I'm still not sure whether this was smart or not. I have not been able to hit weights I should be able to, nor have I been able to breathe. 

But, working out made me feel good in the moment. Who knows, maybe I will feel better tomorrow, or after Thanksgiving. 

At any rate, being sick has made me feel even worse about myself and I have encountered some depression and frustrations. 

I checked my weight this morning and I am doing just fine in terms of that, however, I feel like a fat kid and my body has blown up like a water balloon although my weight has not really changed.

Before pregnancy my weight has always been somewhere around 140-150# with a body fat of 16-20. I'm pretty sure my body fat now is through the roof but my weight is at 150# at 15 weeks. 

I usually don't worry too much about weight but now that my strength (and muscles) has decreased I am getting frustrated and anxious.

Maybe this is just a phase, but so far pregnancy has been nothing but nauseating, frustrating, and long... And I am just 3 months in. 

Sorry, but I needed to vent today. 

Being pregnant is different for everyone. Unfortunately for me it's no fun at all. 

Pregnant 14 weeks and 2 days

This week was kind of tough. I bought a cold and only managed to work out Monday, Tuesday and today - lifting sessions primarily.

Going in today I did not perform as well as I though I should or could have but I guess I need to remind myself that a strength day after being sick and in bed for three days usually is not a super awesome day. 

This was on the plan after the warmup;

1. High Hang Power Snatch -3RM then 2x5reps @-10% 

My 3RM was 30kg

2. High Hang Power Clean- same

My 3RM was 50kg

3. Push Press - 3x3 AHAP 

For me 2x@45kg and 48kg

1 rep post-surgery push press PR at 50kg

I need to work on my rack, my elbows come down and the bar does not sit on the shelf. 

Generally a good workout to come back to just didn't feel it. 

This weekend I'll be judging at the MBS Turkey Challenge and I really hope I myself will be able to compete next year! 

Squats

Another day working out. It feels so good to be back. I'm weaker but that's ok. I'm just having fun for a while, maybe a year. 

I worked up to 175# 1RM front squat today. It was heavy but I made it and will slowly improve. 

So today:

45' PT

Iron scap

5x 250m Row sprints

Fastest at 1:48 split

5-5-5-3-3-3-2-2-1-1 

Working up to 1RM front squat 

Ended with 175#

3-3-3-2-2-1

Working up to heavy overhead squat

Failed at 100#

5-5-2-2-1-1

Working up to heavy bench

Failed at 95#

Superset 3-3-3-3-3

Push-ups 

Banded strict pull ups

Mobi

Sunday, Sep 21 Workout

Starting to do post-op testing

As part of our 8 Week Team Challenge, I have to log my workouts every day for a week, to get  daily lifestyle points. I usually do so anyway, but will do it on here, to make sure.
So today for my workout I tested some maxes.

Mobi

Iron Scap Sequence

Push Jerk: worked up to 120# 1RM
Push Press: worked up to 95# 1RM
Press: worked up to 85# 1RM
Deadlift: worked up to 230 1RM

Mobi

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! 

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

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.

CrossFit Withdrawal

While the Games ended today - Chapaeu, Froning and Leblanc-Bazinet - but  I already feel signs of "CrossFit withdrawal" that are expressed in mental obsession with, and anxiety about my performance and level of strength. I have been working so hard to get where I was and really don't want to lose any of my strength but instead I want to keep working on my weaknesses. But I cannot. I had to quit.

I am starting to freak out.
I don't want to start over nor do I want to accept it if I need to.

I'm trying to tell myself, that it will be ok, that I will just get super strong legs and work on my core. And that's what I am doing, but honestly, I feel like I won't be able to get my chest, shoulder and arm strength back as quickly as I would like to when I can work it again. If I can work it again: 

I'm also getting scared about my gymnastics. I mean I really need all he time I can get to work on my muscle up, my handstand walks, and aside of that my snatch. Let's say, I can return to my normal workout style in October, how long will it take me to get my strength back? How fast can I work on butterfly, and other drills?

Ugh, the metcon part will be ok. I have big tank and I usually only need a couple of months to get that in shape. But, the rest... 

And if I need hand surgery also I'm going to scream! Seriously. 

My game plan for now is: 

1. Rest my left hand and pray that the knot will just disappear;

2. Work on my core and legs;

3. Get the epidural injection in my neck;

4. Work on nutrition;

5. Stay sane and breathe.