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Old 03-08-2009, 07:48 AM   #11
Mark Williams
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Re: One man and his ACL

Weight down to 198.5lbs - so 9.5lbs lost since surgery, with some visible increases in muscles coming back in the operated thigh so some good results. I was 202lbs when I flew to Switzerland so, despite the best efforts of my mums home cooking, I managed to drop a few pounds. Next stop, 190lbs.

Diet
4 cups milk, 12 almonds
4 cups milk, 12 almonds
1 oz turkey, 3 almonds, 9 grapes
1 oz turkey, 3 almonds, 9 grapes
6oz white fish, homemade tomatoe sauce with olive oil, 1 pint Guiness

Workout
3 x 10 seconds stands on wobble board
2 x passing 10kg plate around my body on wobble board - each way.
5 x 10 second 1 leg stands - moving free leg around to increase difficulty
2 x passing 10kg plate around my body on wobble board - each way.

20 mins bike - lvl 8, 90-110rpm

5 x 90kg deadlift
5 x dips + 25kg
5 x 50kg upright rows
5 rounds for time: 9.32

20 mins bike - lvl 8, 80-95rpm

Notes
Sudden milk fetish was due to me making an executive decision yesterday not to go shopping, despite not having much protein in the house, because I wanted to play with my motorbike.
Wobbleboard work was good again.
Decided to try this metcon, I made it up but its so basic I bet its been done before - inspired by the heavy metcon thread. It hurts different to normal WODs but it still hurts good! Also very pleased with being able to do deadlift (tried it a couple of weeks ago with much less weight and had pains in back of leg but these were fine)
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Old 03-09-2009, 03:12 PM   #12
Mark Williams
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Re: One man and his ACL

Didn't have a metcon in the tank today so tried some singles...

Diet
4 eggs, honey
1oz turkey, 3 almonds, 1 plum,
150g tuna, 12 almonds, 18 grapes, 1 plum, 1 tangerine
1oz turkey, 3 almonds, 1 plum,
4oz fish, tomato sauce, 100g organic ice cream

Workout
5 x wobbleboard stands, feet closer together
2 x pass 10kg plate round body 10 times, reversing
5 x 1 leg stands on board, moving free leg about
2 x pass 10kg plate round body 10 times, reversing

20 mins bike, lvl 8, 95-110rpm

Dips
1x5 @ bodyweight
1x3 @ +25kg
1x1 @ +30kg
1x1 @ +35kg
1x1 @ +40kg
1x1 @ +45kg
1x1 @ +50kg
1x1 @ +55kg
1x1 @ +60kg
1x1 @ +65kg !!PR!1

Chins
1x5 @ bodyweight
1x1 @ +5kg
1x1 @ +10kg
1x1 @ +15kg
1x1 @ +17.5kg

Notes
Diet was ok. I've fallen victim to the devils work that is the thread about ice cream helping you lose weight! Ignoring the fat and using them as my carb blocks to offset any damage. Otherwise will be strict and will keep the ice cream as long as weight loss continues.
Screwed up on the dips, totally misjudged what my 1RM would be a day after doing 5 rounds of 5 with +25kg... 65kg (143lbs) is a PR, mainly because I've never tried it before. Chain was digging into my thighs though!
Chins were weird, I decided to try and do a max reps, assuming it would be around 5 as I could only do 3 a few weeks ago but squeezed 5 out easily so decided to go for 1RM instead. Not much strength there but full ROM and a starting point atleast
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Old 03-11-2009, 03:22 PM   #13
Mark Williams
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Re: One man and his ACL

Rest day yesterday and ate a cheat meal of doner meat with chips - heavily reduced calories that day before and after to make up for it. Not sure what the best way to cheat on the zone is, will have to read on it.

Today...

Diet
1oz turkey breast, 1 plum, 3 almonds
150g tuna, 12 almonds, 18 grapes, 1 plum, 1 satsuma
1oz turkey breast, 1 plum, 3 almonds
2 x scotch beef burgers in small wholemeal baps

Workout
5 x wobbleboard stands, feet closer together
2 x pass 10kg plate round body 10 times, reversing
5 x 1 leg stands on board, moving free leg about
2 x pass 10kg plate round body 10 times, reversing

20 mins bike, lvl 8, 95-110rpm

5 chins
10 dips
15 sit-ups

5 rounds for time - 7.15

20 mins bike, lvl 8, 90-105rpm

Notes
Diet was a ****-up today - I woke up late and could either have breakfast or prepare next 3 feeds so skipped first feed. By the time I got home, didn't want to eat a 4 block meal before training so went for a 7 block when I got in after the workout. While not ideal, hoping that eating in the window after training will negate any ill effects.

After the revelation the other day that I can now do pull-ups - albeit in very low numbers - I like the look of this WOD today but was definitely under no illusions that half hour of it would be impossible. Toned it down considerably but all reps were good and dips and sit-ups unbroken.

Decided the ice cream tasted too good to be true and will be saved for cheat meals.
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Old 03-12-2009, 02:59 PM   #14
Mark Williams
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Re: One man and his ACL

Diet
scotch beef burger and wholemeal bap
1 oz turkey breast, 3 almonds, 1 plum
150g tuna, 18 grapes, 1 plum, 1 satsuma
1 oz turkey breast, 3 almonds, 1 plum
scotch beef burger and wholemeal bap

Workout
3 x 10 seconds stands on wobble board
2 x passing 10kg plate around my body on wobble board - each way.
5 x 10 second 1 leg stands - moving free leg around to increase difficulty
2 x passing 10kg plate around my body on wobble board - each way.

20 mins bike, lvl 8, 100-120 rpm

For time:
Row 500 meters
2x50 pound dbell Standing Shoulder Press, 21 reps
Row 500 meters
2x50 pound dbell Standing Shoulder Press, 18 reps
Row 500 meters
2x50 pound dbell Standing Shoulder Press, 15 reps
Row 500 meters
2x50 pound dbell Standing Shoulder Press, 12 reps
time - 12.52

20 mins bike, lvl 8, 90-100rpm

Notes
balance was good, going to progress to passing a plate round one legged because its getting easier now.
Killer workout, although last time I did this I didn't time, I was way stronger on the lifts and rows so counting time as a relativel good one.
Diet was good, have enjoyed the burgers and have run out now but they fit the protein blocks perfectly, and the carb blocks - it goes a bit over on the fat though


With my short lived ice cream experiment and indulgence in a midweek cheat meal I will be pleased with any weight loss this week
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Old 03-13-2009, 02:41 PM   #15
Mark Williams
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Re: One man and his ACL

Diet
3 eggs, 1oz turkey,
1 oz turkey breast, 3 almonds, 1 plum
150g tuna, 18 grapes, 1 plum, 1 satsuma
1 oz turkey breast,
handful of brownies
4oz fish in breadcrumbs, 2 eggs,

Workout

5 x wobbleboard stands, feet closer together
2 x pass 10kg plate round body 10 times, reversing
4 x 1 leg stands on board, pass 5kg plate round body 10 times, reversing
5 x swiss ball 90 degree squats, holding on operated leg only at the bottom

20 mins bike, lvl 8, 100-120rpm

50 Chins (gravitron assist lvl 4)
50 Dips
40 Chins (gravitron assist lvl 4)
40 Dips
30 Chins (gravitron assist lvl 4)
30 Dips
20 Chins (gravitron assist lvl 4)
20 Dips
10 Chins (gravitron assist lvl 4)
10 Dips

time - 29.40

20 mins bike, lvl 8, 80-100rpm

Notes
Diet was good except forgot my carb blocks this morning for some reason for breakfast and had some brownies at work. It is Comic Relief day today and one of the girls had baked some brownies and was selling them for donations so I bought the lot with the best of intentions to treat my team mates... I couldn't resist and immediately felt a bit fuzzy. Too try and make amends I followed it with my turkey breast, dropping the almonds and plum from that feed - looking at it on paper now, with no carbs at breakfast and no fats or other carbs blocks with afternoon snack I guess it wasn't too bad. I'm more disappointed that I couldn't resist them.
More progressions on the wobble board, need to work on strength in the leg at the bottom position now. Patella locking problem has, for the most part subsided, just get the occasional click and the sensation that the knee cap is sometimes a split second behind the rest of my knee?

This WOD from August 2008 kicked the living **** out of me. Despite my new found ability to chin there was no way I was going to do this unassisted. Felt loads more snap in my chins than last time on the gravitron though and was happy with form on all but the last 10 reps - but by this point I didn't give a crap. Dips were deep and explosive. Did a 1rm check last week, will do a max rep check sometime soon too. Nearly lost my lunch on the last leg of the bike - I REALLY didn't want to do it but decided even if I just moved my legs at a rate of 1rpm I was sitting there for 20 minutes so after a torturous first 10 minutes I got into a solid mindset and threw some sprints in - penance for the brownies
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Old 03-14-2009, 07:48 AM   #16
Mark Williams
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Re: One man and his ACL

Woke up this morning feeling like there was a bit left in the tank and, mindful of my dietary transgressions this week, thought it best to finish it off. I was spectacularly wrong, there were just fumes left. My plan was to do a 5k row but after the first 20 minutes on the bike felt like I was wearing lead boots I decided to do intervals instead - this may be physically more intense but it gives me less chance to convince myself to go home.

Diet
3 eggs, 1oz turkey breast, 1tsp honey
1oz turkey breast, 1 satsuma, 3 almonds
1 x scotch beef burgers in wholemeal buns
1 x scotch beef burgers in wholemeal buns - lower fat than last lot thanks to mr George Foreman.

Workout
5 x wobbleboard stands, feet closer together
2 x pass 10kg plate round body 10 times, reversing
4 x 1 leg stands on board, pass 5kg plate round body 10 times, reversing

20 mins bike, lvl 8, 90-100rpm

500m rows - drag lvl 9
4 rounds, resting 2 mins between rounds
1 - 1.47 PR
2 - 1.52.5
3 - 1.54
4 - 1.57

20 mins bike, lvl 8, 85-100rpm

Notes
burgers not ideal but so tasty.
training was solid, very hard to get through, PR was only PR by virtue of me not having a record of 500m times before but now I have a time to beat.
Tonight is poker night and we're getting the ppv of Khan getting beat up by Barrera so if I can make it through without beer or junkfood I might have a shot at dropping a bit of weight when I weigh tomorrow.
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Old 03-16-2009, 02:58 PM   #17
Mark Williams
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Re: One man and his ACL

Bugger. Only lost half a pound last week taking me to 198lbs - still, I had it coming with a less than perfect diet and some relatively short met-con workouts. I enjoy the briefer, heavier WODs but, while crossfit is not about specialising, I have a very specific goal right now.

Most of my carb blocks come from fruit and a delve into the nutrition forum suggests this is the first thing to alter - the second was pointed out in Robb Wolf's 42 Ways... article: Those who need to work harder to control insulin may as well drop some carb blocks and replace them with fat blocks. I think I will do this during the working day where fruit will still make up most of my carb blocks due to convenience, so dropping a block or 2 makes sense, and change my final evening feed of the day carb blocks to brocolli/spinach in source.

So, a slight change of tack on the diet, and I will also try to stick to metcons of >15min workouts and see where that takes me. I'm also trying to keep in mind that weight loss isn't linear and that my body is also regaining lost muscle - most notably in my left quad following the atrophy I suffered after the surgery, although my upper body seems a little bigger in the right places.

Diet
3 eggs, 1oz turkey
1oz turkey, 6 almonds, 1 tangerine
150g tuna, 15 almonds, 1 tangerine
1oz turkey, 6 almonds,
4oz fish, 4 brocolli heads, 1tsp olive oil, 12 almonds


Workout
3 x wobbleboard stands, feet closer together each time
2 x pass 10kg plate round body 10 times, reversing
4 x 1 leg stands on board, pass 5kg plate round body 10 times, reversing
2x5 swiss ball squats
3 x 1 swiss ball squats, raising right leg, holding for as long as possible on operated leg.

20 mins bike, lvl 9, 85-100rpm, 11.6km

155 lb Deadlift x 10
66lb upright row x 20
Dips x 20
5 rounds for time
18.14

20 mins bike, lvl 9, 85-100rpm, 11.6km

Notes
[i]Diet worked out to 15 P, 4 C, 16 F. Think with the adjustments it should be maybe a bit heavier on the fat side, possibly 20 blocks. Will throw a tsp of olive oil in with my tuna tomorrow.
Had a session with the physio today, need to work on the flexibility of the operated leg and also still some scar tissue impeding the patella tracking so self massage to be started up again. Having said that, no locking on the walk around the track after 2nd bike session which I sometimes get.
Workout was good, originally wanted to do 30 dips but no way I would have gotten 150 dips out and maintained intensity on the other movements. First set was unbroken.

Goal is to be 196 lbs by Sunday and to have kept a clean diet all week. Reward will be some cherry pie and cream
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Old 03-17-2009, 03:11 PM   #18
Mark Williams
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Re: One man and his ACL

Diet
3 eggs, 1oz chicken
1oz chicken, 3 almonds, 1 tangerine
150g tuna, 15 almonds, 1 tangerine
1oz chicken, 3 almond
50z fish, 24 almonds, lots of broccoli

Workout
New wobbleboard - smaller, did 10 x 10 second one legged stands

20 mins bike, lvl 8, 90-100rpm

"Angie"
100 pull ups @ lvl 4 assistance
100 press ups
100 sit ups
100 squats

time: 30.19

20 mins bike, lvl 8, 90-100rpm

Notes
Diet ok but more reading leads me to try protein as rx'd, 1/2 carbs, 2-3xfat.
New wobbleboard has a way smaller point of contact with the ground so will start progressing on that. Legs felt a bit heavy on both rides today.
Angie took forever, 13 mins was just on the pullups, press-ups took 2.5 - 3 mins while the squats I had to be very careful with my knee so focus was on form and control so no bouncing. **** time but still, I did it and look forward to smashing it before long.
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Old 03-18-2009, 02:59 PM   #19
Mark Williams
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Re: One man and his ACL

Rest day tomorrow will be very welcome. My legs were screaming blue murder at me today after 100 squats yesterday... not done squats in a veeeery long time. In the interested of kicking aforementioned thighs while they're down, I found a WOD from a couple of years ago that hammers the hamstrings as I need to strengthen these to support my new ACL.

Diet
3 eggs, 1 oz chicken, 24 almonds
1 oz chicken, 6 almonds, 1 tangerine
5oz fish, breadcrumbs, 24 almonds,
1 oz chicken, 6 almonds
5oz fish, breadcrumbs, 24 almonds,

about 15 P, 5 C, 28 F

Workout
5 x 10 second stands on small wobbleboard
5 x 10 second one leg stands
2 x 5kg pass around, 1 legged - these were dodgy

20 minutes bike, lvl 9, 7.2km

080617
35kg SLDL x 21
35kg standing shoulder press x 21
7 rounds for time - 14.02 PR-0.27

20 minutes bike, lvl 9, 7.2km

Notes
Diet a bit closer to what I wanted, and legs felt better on the bike despite being sore so think the energy levels may have been better. Aiming for 15P, 7C, 30F.
Bit better on the smaller wobbleboard today.
This WOD kicked the crap out of me but I shaved a good chunk of time off it from before my surgery so pleased with it. Anterior deltoids felt like I had injected lava into them by the end but managed the first 2 rounds completely unbroken. It went downhill from there
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Old 03-20-2009, 02:00 PM   #20
Mark Williams
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Re: One man and his ACL

day off training yesterday but stuck too the same diet plan as Wednesday. Legs still upset at me about the 100 squats the other day but atleast they moved for me today.

Diet
3 eggs 1oz chicken 24 almonds
1oz chicken, 6 almonds
150g tuna, 24 almonds
1oz chicken, 6 almonds
4oz white fish, 24 almonds, pile of brocolli

Workout compare to 19/2/09
wobble board work - various

20 mins bike, lvl 8, 90-110rpm

50 Dips
800m Row
50 Press-ups
800m Row
50 Press-ups (feet on swiss ball)
800m Row

Time: 19.26 (PR - 5.51)

20 mins bike, lvl 8, 90-100rpm

Notes
Seriously hanging in there today on the diet - at work they stocked the chocolate machine with loads of stuff, there were bacon sandwiches all over the office this morning and the Chinese I drove past smelt awesome. I promised myself a nice burger followed by apple pie and ice cream tomorrow with the rugby provided I stuck 100% clean til kick off and dropped 2lbs. I have stayed clean, 1 more meal to go in the morning... I haven't prayed in years but I just might tonight because if I don't get my pie after this week then I'm not sure I can believe in a God that would let that happen

Wobbleboard was weird. I'm putting it down to general thigh fatigue but my balance just wasn't as good as it was a couple of days ago. I kept going til I could balance one legged for 10 second stretches again and then moved on, so it came eventuallly.

I subbed the 400m runs for 800m rows and this was WOD that I did almost a month to the day so I wanted to see if I'd progressed and I have. Also, I can now do 30 good deep dips in a row! Going to try another WOD from a month ago involving chins and lunges tomorrow in the hope that I can either do it as rx'd (ie; no assistance on the chins) or can beat my rounds.


The next time I post, I hope to be off my face in an insulin spike frenzy.
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