Hey guys! I’ve really only got one more week of workouts before I take a little break and get used to hobbling around on crutches! I’ve been thinking about how I can still continue to work out after my knee surgery and I’m pretty sure I’ve got some things figured out. There’s no way that I can just do nothing for 8 weeks so I’m going to be creative in figuring out how to get my sweat on. 🙂 There’s definitely going to be a LOT of upper body work and maybe some one-legged rowing, if I can convince Thing 2 to let me use her skateboard to support my other leg. 😉
Sorry I didn’t share last week’s workouts. I was battling the plague for most of the week and didn’t really do too much. Why do I share this stuff anyway? Well, mostly so I can keep track of what I’ve been doing. I used to be super awesome at writing my workouts down in my journal but I’ve kinda fallen off the wagon lately and just haven’t been doing it. I also share so maybe you can get some workout ideas and maybe you can see that, even when you’re limited by injury, it is STILL possible to get in a good sweat and live a healthy lifestyle. 🙂
I was still recovering from strep and lounging around in my sweats. I did manage enough energy to do some laundry and some vacuuming. House work totally counts as a workout.
I didn’t work out today because I didn’t want to push it and the programmed WOD was just full of things (wall balls, thrusters, weighted box step-ups) that I really shouldn’t, and can’t, do with my torn meniscus. So, in the best interest of my health, I skipped it.
Yay! I did the WOD!! Of course, it was my first workout in a week and I was still congested so I took it a little easy. After the warm-up, we did some deadlift skill work. I <3 deadlifts. It’s seriously one of my favorite things to do. There’s just something so empowering about lifting heavy weight off the ground!
The WOD was “Dead End”
21 Deadlifts (105#)
21 Over-the-rower burpees (I stepped over. No jumping for me!)
Max calorie row in time remaining (I got 4)
Rest 3 minutes
18 Deadlifts (125#)
18 Over-the-rower burpees
Max calorie row in time remaining (I got 2)
Rest 3 minutes
15 Deadlifts (145#)
15 Over-the-rower burpees
Max calorie row in time remaining (I got 5)
Rest 3 minutes
12 Deadlifts (155#)
12 Over-the-rower burpees
Max calorie row in time remaining (I got 6)
This workout was definitely tough. I had to blow my nose a few times during the rest breaks and I fell into a coughing fit during the round with the 18 reps which prevented me from getting back onto the rower in time to get more than 2 calories. It’s okay, though. I wasn’t moving too fast anyway. I just wanted a good sweat to help flush out some more of the sickness and I definitely got that! 🙂
Man, it felt so good to be outside!! I skipped the workout today to give my body a little rest and besides, it was all about the squats and I don’t need to be doing that.
Today’s workout was actually a whole lot of fun! It was actually a 2-part workout.
A. “We Be Slamming'”
EMOM 10 (in case you aren’t familiar, that’s Every Minute On the Minute for 10 minutes)
I did 2 rounds and then my knee advised me that I should stop doing slam balls so … I stopped. I subbed in 35# kettle bell swings instead. The movement is essentially the same minus the squat.
B. “Stimulus WOD Squad”
In teams of 2, complete
20 calories on the Assault bike
then, in remaining time:
40 air squats
30 ab mat situps
*split reps between two athletes
My partner and I killed it! We did 1 for 1 on the air squats so I had rest time in between them, and did the same for the setups and the burpees. For the pull-ups, we each tried to do 5 and take turns. We finished 5 complete rounds and made it through the squats and 4 sit-ups into round 6.
Today was all about the clean and jerk!
A. 20 minutes to build up to a heavy clean and jerk.
I was a little hesitant to do too much weight, especially since I wasn’t sure how much weight my knee was going to allow me to play with. I did get up to 105# and stopped there. I haven’t done a heavy clean and jerk in quite some time and the last time I did it when I had 2 healthy knees, I only got to 115# so I’m so PUMPED that I got 105#. Makes me feel good that I haven’t lost too many skills with this injury that I’ve had for so long!
B. “Bottoms Up”
Ascending ladder for 10 minutes:
3 clean and jerk (75#)
3 over-the-bar burpees
6 clean and jerk (75#)
6 over-the-bar burpees
9 clean and jerk (75#)
9 over-the-bar burpees
etc….until time expires.
I got completely through the round with 12 and finished 4 of 15 clean and jerks.
There may or may not have been a little bit of wine on Friday night….
so…..Saturday morning turned into a lazy one. 🙂
I had a pretty decent week of workouts and I am feeling SO much better. I still have a little bit of sinus-y stuff going on but it’s manageable and I’m not coughing any more. I’ve paid way more attention to my body’s cues and signals this week than I did last week and I geared my workouts to benefit, rather than hinder, my health and recovery.
How was your week? Did you get in any good workouts? Remember, it’s not always about the amount of times you work out, it’s also about the simple fact that you’ve done something. Make the time for yourself and move your body whether you’re out taking a walk, getting in a little “workout” while doing laundry or house cleaning, or you actually make it to the gym. 🙂