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MaryStella's Triathlon training crossfit endurance


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Yeah it would feel a lot better having the sling off and not feeling so restricted.

I hope it heals up nice and quickly for you... if you're still going on the stationary bike now then I hope this doesn't drive you crazy waiting for it to fully recover

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i think the sling is helping me for now because when i take it off to shower my shoulder starts to hurt pretty fast. however it is far from the most comfortable thing in the world.

 

got a better workout in today

 

walked a mile on a treadmill

biked 15 miles on a spinning bike

did a little one arm rowing that didnt go too well so i cant say how much i did

then bw squats lunges

kicks - front snap & push and back

knees

 

probably going to do a lot of cardio until i lose the sling.

 

meals

vega wfo w/coconut water rice milk & hemp milk

curried pumpkin soup

tofu raviolis w/red sauce

3 banana walnut muffins

grapes

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funny u should mention the vegan healing advantage. i was talking about it in the gym this morning. i really believe it to be true although i am not sure the others were convinced i think they were humoring me a bit but at least I planted the seeds in their brains about it.

 

30 minutes of stair running

147 floors

over 3 miles

was a good workout

 

vega shake w/coconut water

3 banana walnut muffins

edamame mushrooms spinach brown rice

raisins

tofu ravs - small amt leftover

granola w flax & soy yogurt

cashews peanuts

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shoulder was a little sore today not sure if was from being more active. still wearing my sling and trying to behave.

 

workout - forgot my log but basically remember

 

40 minute hill climb on bike - 10 miles

30 minutes on elliptical trainer

 

leg machines

 

superset

inner 90 x 10 x 2, 100 x 10 x 2

outer 120 x 10, 130 x 10, 140 x 10, 150 x 10

 

superset

quads 70 x 10 x 2, 85 x 10 x 2

hams 35 x 10 x 3

 

I was tired this evening but I was doing a lot more today. headed back to work tomorrow.

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leg machines

 

superset

inner 90 x 10 x 2, 100 x 10 x 2

outer 120 x 10, 130 x 10, 140 x 10, 150 x 10

 

superset

quads 70 x 10 x 2, 85 x 10 x 2

hams 35 x 10 x 3

 

I was tired this evening but I was doing a lot more today. headed back to work tomorrow.

Nice!

 

...trying to behave.
haha i will cheer you on for almost anything, sister, but i don't have much hope for that one.
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@johnv - thanks for the healing vibes

 

@viva - i dont really believe i can be good either but i thought it would be nice to think that way. i'm still wearing the sling so lets count that as good shall we?

 

@RC -we both know JP rocks. thanks 4 letting me know. it would be so awesome to have u at summerfest next year. welcome back and good luck catching up.

 

7.27.9

 

went back to work today. shoulder is ok while in the sling. hurts when its not.

 

30 minutes stepmill

147 floors 3.07 miles

 

vega wfo w/ coconut water flax

clif bar

curried cauliflower fritata

granola w/ soy yogurt

kombucha banana blueberry hemp flax smoothie

chili w/corn chips

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funny u should mention the vegan healing advantage. i was talking about it in the gym this morning. i really believe it to be true although i am not sure the others were convinced i think they were humoring me a bit but at least I planted the seeds in their brains about it.

 

Yeah it is an all to common occurance. Normally I'm not bothered by that stuff but today it is really annoying me, glad I haven't blown up at anyone in person and are saving my rants for the internet

 

I'm glad to see you're back at work and also your diet is looking great

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@joelk - thanks for the diet compliment. I wish I were eating even cleaner now but I am trying to stick to things I can make with one arm. I am looking at it as a fun experiment.

 

so my shoulder was hurting a bit today. Tried to get more ice time in. that seems to help. tomorrow I go to get my stitches out. Hope the surgeon has good news for me. I was getting really frustrated with the sling today. i have worn it for a week and have 5 more weeks to go. this is going to be really rough on me because it changes the way I do everything. I am trying to stay positive about it and look at the advantages such as having better left hand coordination etc. but it is tough sometimes.

 

workout

30 minutes - stepmill

148 floors

3.15 miles

 

I was so tired after this. I was going to lift legs but just didnt have it in me.

 

meals

VEGA WFO w/coconut water & flax

Clif Bar

Curried Cauliflower Frittata & Spouted Wheat Bagel

Kombucha, Hemp, Flax, Strawberry, Banana Smoothie

Black Quinoa w/Thai Veggies (Broccoli, Cauliflower, Carrots, Bok Choy, Spinach, Snap Peas, Peas, Butternut Squash)

Granola w/ Carob Rice Dream (YUM!)

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stitches are out! and able to start doing a Range of Motion exercise at least 3 times a day. I don't have full range of motion when I start doing the exercise but as it goes on I get pretty close. It hurts a bit and has no strength in it but for day one I will take it. Still need to wear the sling almost all of the time but happy to start moving it a bit.

 

30 minutes stepmill

158 floors

3.28 miles

 

 

meals

VEGA WFO w/ Coconut Water & Flax

Clifbar

Chili w/ Corn Chips

Hemp, Flax, Strawberry, Banana, Carob Rice Dream smoothie (half)

Lentil and Corn soup w/ sprouted grain bagel

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@steffapeppa - thanks so much for the mending vibes I think they are working! also thanks for the compliment on my log. I don't feel my workouts have been all that great since the surgery so it was nice to hear.

 

Did my Range of Motion exercise this morning and got to full range of motion, again not initially but I get there after some reps. It still hurts but happy to get there, hopefully this means as it heals I will have full range of motion back.

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thanks 4 making me laugh! it is nice 2 b working but i am not getting in the quality of work i would like yet. but the shoulder is coming along. ROM work went well.

 

1600 ft walking lunges

50 partner leg lifts

50 in and outs

50 flutter kicks

25 out and ups

50 crunches

 

bike - hills - 45 minutes - 11+ miles

 

meals

vega wfo w/ coconut walk & flax

2 sproated grain bagel

chili

thai veggies

hemp flax strawberry banana shake (small)

potato cauliflower yellow bean soup

kashi vegetable pocket

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Did Rom exercises for my shoulder again today. was tired this morning and legs a bit sore from all the lunges yesterday.

 

45 minutes elliptical

leg lifts, in and out, flutter kicks

 

vega WFO 2/ coconut water Flax

Clifbar

Brown Rice, Tofu, Broccoli, Carrots, Onions

Hemp, Flax, Coconut Water, Banana Strawberry Smoothie

Roasted Vegetable Pizza

 

watched the real dirt on farmer brown and loved it. I recommend it.

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8.1.9

 

More ROM exercises. Leg were still sore for the walking lunges but trained anyway.

 

30 minutes stepmill

forgot my log but around 153 floors and over 3 miles

20 minutes - biking

Leg lifts, in and outs and flutter kicks

 

meals

2 kashi veggie pockets

granola 2.carob rice milk

banana and peanuts

thai veggie curry with tofu over rice

vega wfo w/coconut water & flax

roasted green beans and cup of split pea soup

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I need to start taking my training log with me again to the gym. Did more ROM exercises again today. It surprises me how stiff my shoulder gets in just a few hours in the sling.

 

Stepmill

30 minutes

155 floors

3.25 miles

 

Superset of

Inner thigh 100 x 10 x 4

outer thing 150 x 10 x 4

possibly five - someone was talking to me so i am not sure

 

superset of

single leg hamstring curls - 35 x 4 40 x 5

double leg extension - 70 x 5 85x10 x 4, 100x 10

 

Ab Circuit - leg lifts, in and out, flutter kicks

 

meals

vega wfo w/ coconut water, flax

split pea soup w/ sprouted grain bagel

peanuts

grapes

brown rice, edamame, mushrooms, onions, mache

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Stepmill

30 minutes

155 floors

3.25 miles

 

Superset of

Inner thigh 100 x 10 x 4

outer thing 150 x 10 x 4

possibly five - someone was talking to me so i am not sure

 

superset of

single leg hamstring curls - 35 x 4 40 x 5

double leg extension - 70 x 5 85x10 x 4, 100x 10

Nice!

Do you feel your legs getting stronger, or different?

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mostly my legs are fatigued a lot lately because they are not really recovering much. I slept a lot this weekend and woke up really tired today. Felt crappy this afternoon so decided to make it a rest day. I haven't taken one since the surgery so it probably not a bad idea. my shoulder and entire arm, elbow and fingers hurt today. not sure why. icing it down now. trying to avoid the pain meds but might take some and get some sleep soon.

 

meals

VEGA WFO w/coconut water & flax

Natures Path Granola Bar

Split Pea Soup and a sprouted grain bagel

Vegan Enchiladas

Rice Dream

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yep felt better today. Did a little different workout just to keep things well different. Went to the crossfit gym. nice seeing everyone there.

 

Box Jumps @ 12 inches - kept it low as I can not afford to miss and fall with this sling on

20 reps - 3 sets

 

Step up onto 18 inch box - alternating 1 minute up and off and then side to side then 30 second sets x3

 

Switchouts on a 12 inch box - 30 seconds on 15 off 15 on 60 off repeat 3 times

 

abs = leg lifts - 1 minute on 30 sec off, in and outs, 1 minute on 30 sec off, flutter kicks - 30 seconds on 30 seconds off - 2 rounds

 

Reverse Lunges - 15 each leg x 3 rounds

 

Leg Lifts - up and out x 30

 

One Arm Rowing on machine - not sure if this is a good idea or not but I wanted to try it out so I did 30 minutes

 

One Arm Jump Roping - 20 - 30 minutes - had to stop rope a few times to rest arm but keep legs going

 

lunge lunge squat - 100 ft

 

meals

vega WFO w/ Coconut water & flax

Clif Bar

Vegan Enchildas

Dark Chocolate Cashews

Grapes

Larabar

Hummus and Steamed Broccoli

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