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Old 03-21-2009, 07:36 AM   #21
Mark Williams
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Re: One man and his ACL

weight 196lbs, so -2lbs this week, -6lbs since getting back to crossfit99999(ish) workouts and -12lbs since getting off crutches. Only 26lbs more to go!

Today the diet goes out of the window - just had a Burger King but I couldn't finish it and now I feel like crap, I'll have some apple pie later but think I'll be ready for chicken and fish again tomorrow.


Workout
wobble board work

20 mins lvl 8 bike, 90-110rpm

10 x chins
10 x lunges with 2 x 12.5kg dumbbells
5 rounds for time - 11.40

40 chins with 27.5kg assistance

Breakdown
was initially going to redo the WOD from last month but without chin assistance but became apparent that I couldn't go for 20 mins without my form going to hell on the chins so decided to make it a 5 rds for time instead. Tacked 40 extra chins with resistance after so that I still did 90 reps like last week. Good knee a little sore on the lunges, bit of wear and tear from being heavily favoured for so long, so left the bike alone.

Sort of enjoying the freedom from diet today but also disappointed that my favourite food - burger - made me feel sick!
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Old 03-22-2009, 10:18 AM   #22
Mark Williams
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Re: One man and his ACL

Very upset stomach this morning after burger king and apple pie yesterday... stomach delicate all day so didn't get hungry enough to eat til after the workout. Diet today just eggs and some fish this evening. Back to it tomorrow, but will try and vary it a bit more this week.

Workout
LINDA
Five rounds for max reps of:
Body weight bench press
Pull-ups

90kg - 13/6; 12/5; 9/4; 8/4; 6/3
total - 48/22

Notes
did some home self-therapy on my knee today, doing lunges, 1 leg quarter squats on the stairs etc and the tendon feels pretty sore so no bike work today. Will do more self-therapy tomorrow and hit the bike again on Tuesday.
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Old 03-23-2009, 03:11 PM   #23
Mark Williams
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Re: One man and his ACL

Today was scheduled to be a day off but feel guilty about my cheat day on Saturday and still feeling a bit sluggish. Went for a shorter met-con because I didn't have that much energy. Also, decided on a very low carb block day to get some balance back.

Diet
3 eggs
1oz chicken, 1 tsp peanut butter
150g tuna, 12 almond, 4 tsp peanut butter
1oz chicken, 1 tsp peanut butter
6oz lean mince beef, very small amt tomato based sauce, 4tsp peanut butter

Workout
20 mins lvl 8 bike, 100-110rpm

Diane-ish

21-15-9
225lbs deadlift, 50kg standing shoulder press
time - 9.52

20 mins lvl 8 bike, 90-100rpm

Notes
Aaaaaahhh.... thats better. Felt ****ty after cheat day and now feel like I've sweated it out and can continue.
Time was rubbish but very careful with deadlift form and it was my heaviest lift since surgery so still a but of a wuss. Hoping the strength will come back soon.
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Old 03-24-2009, 02:38 PM   #24
Mark Williams
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Re: One man and his ACL

Diet
3 eggs
1oz chicken, 1 tsp peanut butter
150g tuna, 12 almond, 5 tsp peanut butter
1oz chicken, 1 tsp peanut butter
6oz lean mince beef, very small amt tomato based sauce, 4tsp peanut butter

Workout
wobbleboard work

20 mins bike lvl 8 90-110rpm

500m rows - drag lvl 9
4 rounds, resting 2 mins between rounds
1 - 1.45 PR
2 - 1.50
3 - 1.53
4 - 1.56
total - 7.24 PR

20 mins bike lvl 8 90-110rpm

Notes
Mentally I can't convince myself to take a day off. I go home from work with no intention to go the the gym but I get restless and think of what parts of my body don't hurt and what I can do... then I go do it. Performance was an improvement so worth the effort today
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Old 03-25-2009, 02:33 PM   #25
Mark Williams
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Re: One man and his ACL

Really wasn't going to train today but my physio gave me the green light to do some running. I was over the moon - which is weird cos I hate running! Its a milestone and means I'm significantly closer to getting back into sport. Ultimately, I would like to get back to Judo and give freestyle wrestling a go but the road is long.

Diet
zone went out of the window today - it was all lean mince beef and peanut butter. Not sure why, but poor planning must have been involved somewhere.

Workout
5 mins wobble board work

Treadmill work
5 mins walk - lvl 4

alternate 1 min jog - lvl 9 with 1.5 mins walk - lvl 4 for 20 mins

AMRAP in 20 mins

15 pushups
12 dips
9 shoulder presses - 50kg

6 rds, 15 pushups, 2 dips

5 mins bike lvl 9

Notes
Stood up to the run ok - there's a gentle progression program called Couch Potato to 5k so using that. My cardio is good enough to skip the first couple weeks but the lack of intensity and short bursts of jogging/running let me focus on my form - my operated leg feels a bit foreign! Upper body cooked now but not a great score
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Old 03-26-2009, 01:52 PM   #26
Mark Williams
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Re: One man and his ACL

Knee felt ok after yesterdays first wavering steps on the treadmill so decided to do it again. When I got to the gym and did it, I thought I may as well do a quick workout but have promised, come hell or high water, I will take Saturday off completely.

Diet
again, mostly meat, chicken and peanut butter - really need to get to the shops tomorrow and start getting a bit more balance in there. Only carbs came from tomato sauce for with my dinner.

Workout
Treadmill work
5 mins walk - lvl 4

alternate 1 min jog - lvl 9 with 1.5 mins walk - lvl 4 for 20 mins

10-9-8-7-6-5-4-3-2-1 of 100kg deadlift and 50kg upright row
time - 23.00

20 mins bike, lvl 8, 85-100rpm

Notes
Slow on the workout, could have gone for 20 mins but my heart wasn't in it. Not doing a conditioning workout tomorrow, just treadmill thing and cycling again.

Note to self - Whiskey Falls 'The Champ' is a great song to cardio to.
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Old 03-27-2009, 01:08 PM   #27
Mark Williams
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Re: One man and his ACL

No WOD for me today. Body said no

Workout
Treadmill work
5 mins walk - lvl 4

alternate 1 min jog - lvl 9 with 1.5 mins walk - lvl 4 for 20 mins

20 mins bike, lvl 8, 85-105rpm

Notes
Knee a little sore so icing tonight. No training at all tomorrow then a bit of a skills/core/sauna job on Sunday I reckon.
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Old 03-29-2009, 12:14 PM   #28
Mark Williams
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Re: One man and his ACL

weighed in at 194lbs yesterday so another productive week

Yesterday was a carb up day featuring pizza, Ben and Jerrys phish food frozen yoghurt and jaffa cakes. Today is bacon eggs, chicken and haggis.

Workout

Treadmill work 1.5 incline
5 mins walk - 90 sec jog - lvl 9 with 2 mins walk - lvl 4 for 20 mins

Skills
Hang Clean 8x5 - 40kg
Belgian Split Squats 5x5 - no wt
TGU practice 3xeach side, reps on portions of the mvmt - 8kg
zigzag bounds back and forward 10 mins
twisting crunches with 3kg medicine ball 5x5 each side
knees to elbows - 5/2/2

Notes
first day of running program progression felt the difference but still within myself.
Hang clean like a lot of the stuff today was to remember the mvmt rather than try to work it, by the end was getting good snap but not pulling far enough under the weight as confidence and strength in the leg not there yet.
BSS were again more about relearning the balance will start to add weight slowly.
TGU totally new exercise to me think I like it but obviously need to increase weight sharpish.
bounding was more about overcoming a mental hurdle than anything else. Felt discomfort in the harvest site of my patellar tendon but nothing too bad and felt good to do it. Will do these a lot more now, need to get real world sport mvmts going.
twisting crunches, very difficult but I want to be working my core more so they fit the bill.
knees to elbows - first set was easy then suddenly my muscles just wouldn't do it


Overall, good to have kept the 2lb a week progress up, nice to have a fairly relaxing pace at the gym and will make a point of integrating more core and agility work.
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Old 03-30-2009, 02:25 PM   #29
Mark Williams
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Re: One man and his ACL

Diet
eggs, peanut butter, chicken breast with some bbq dip, ham, cheese, steak

Workout
Treadmill work 1.5 incline
5 mins walk - 90 sec jog - lvl 10 with 2 mins walk - lvl 4 for 20 mins

5 rounds for time
100kg deadlift x 5
50kg upright row x 5
+30kg dips x 5

time - 10.45

2 x TGU each side with 10kg

20 mins bike, lvl 8, 90rpm

Breakdown
Decided to up the pace on the treadmill to 10 because there doesn't seem to be any snap in the bad leg from my bounding work so hope that might help. Either way, it was harder work.
This was a heavier version of a workout I did a couple of weeks ago and I was hoping to do it in a similar time to the last effort. Deadlift was increased by 10kg and dips by 5kg but being a minute and some slower was a little sucky. Will keep weights there on future attempts until I can do 5-7 mins.
TGU were fun but hurt my operated knee when I knelt on it so left it at 2 reps with a limp-wristed weight.
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Old 03-31-2009, 03:40 PM   #30
Mark Williams
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Re: One man and his ACL

Workout
Treadmill work 1.5 incline
5 mins walk - 90 sec jog - lvl 10 with 2 mins walk - lvl 4 for 20 mins


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
29.40

10 x 1 leg swiss squats

Notes
exact same time as last time out which is disappointing but still a good workout
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