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.