MaryStella Posted August 6, 2009 Author Share Posted August 6, 2009 Don't have a visual yet can get someone at gym to video it or maybe take a still that I can post. Basically it is the way you train someone to get the timing of jump roping where you jump while simultaneous swinging the rope off to the side with one hand. 8.5.9Icing my shoulder down now and it is aching a bit. Maybe from all the jump and landing not sure. Run 1 mile - not very fast because of the sling. just wanted to try running a bit200 ft - Lunge Lunge Squat200 ft - Lunge Lunge Vertical Jump Squat200 ft - Lunge Lunge Broad Jump200 ft - Broad Jumps200 ft- Walking Lunges200 ft - Buttkickers200 ft - High Knees200 ft - Sidewinders200 ft - Karoke200 ft - Front Snap Kicks200 ft - Side Kicks with rear crossoverback kicks 1 arm plank - 4 x 25 secsleg lifts - 50In and Ups - 50In and Outs - 50Situps on small ab ball 3 x 25 mealsVEGA WFO w/ Coconut Water & Flax2 Heart Thrive ApricotTempeh BaconHemp, Flax, Banana, Blueberry, Mango, Coconut Water SmoothieSloppy Lentils with 2 Ezekiel Wraps Link to comment Share on other sites More sharing options...
aluck Posted August 6, 2009 Share Posted August 6, 2009 Buddy - Drooling over fruit intake... Meals looking good. Re icing shoulder - are you taking anything, or just ice? Link to comment Share on other sites More sharing options...
MaryStella Posted August 7, 2009 Author Share Posted August 7, 2009 @aluck - thanks - yeah I've been eating a lot of fruit lately I probably should work more veggies in but in the summer I just love fruit. just icing it. only took painkillers the day of surgery. But sometimes think about taking them at night because it is so hard to sleep with this sling on but so far just icing it and dealing with it. in my third week now and that's good because that means only three more weeks to go. 8.6.9Superset of Jump Rope - 5 minutes50 situps on small ab ball4 rounds! 100 back kicks each leg50 in outs and upsSquats onto a medicine ball - 25 x 4Crescent Kicks - 20 each legScissors - 100 Shoulder is sore again tonight. ice really helps. Range of motion exercises still going well. mealsVEGA WFO w/coconut water & FlaxGrapesTempeh BaconHemp, Flax, Banana, Blueberry Mango, Coconut Water SmoothieMinestrone Soup Link to comment Share on other sites More sharing options...
vivalasvegans Posted August 7, 2009 Share Posted August 7, 2009 Don't have a visual yet can get someone at gym to video it or maybe take a still that I can post. Basically it is the way you train someone to get the timing of jump roping where you jump while simultaneous swinging the rope off to the side with one hand. Ya, make a video!Squats onto a medicine ball - 25 x 4jumping onto the ball and squatting? Link to comment Share on other sites More sharing options...
MaryStella Posted August 8, 2009 Author Share Posted August 8, 2009 @viva - won't get to the video til at least tuesday. No the ball goes on the floor and you squat over it so your butt hits it on the down so you make sure you go nice and low everytime. was feeling pretty unhappy with the sling situation today. it is getting harder and harder to keep wearing this. I still have a long time to go, it is going to be rough. I felt better once I got a workout in but overall am pretty ready to be slingless. It is hard to sleep with, and just a pain during the day too. Shoulder still get sore though so I ice it. Range of Motion exercises still going well too. 30 minutes - stepmill157 floors3.29 miles 100 leg lifts100 leg extension up and out Link to comment Share on other sites More sharing options...
MaryStella Posted August 9, 2009 Author Share Posted August 9, 2009 8.8.9 took the sling off for a bit while watching a movie sitting the sun etc while I wouldn't be moving my shoulder my arm feels a lot better. One Leg Ham Curls35x540x545x550x445x5 Quad Leg Extensions70x585x5100x5115x5130x5 Superset ofInner Thing - 100x5, 110x5, 120x5, 130x5, 140 x 2 failed on 3, 130x5outer thigh - 130x5, 140x5, 150x5, 160x5, 170x5 Situps on Large Ab Ball - 50 x 4 30 minutes elliptical trainer mealsvega wfo w. coconut water & flaxPolenta, black bean, salsa pie w/broccoli, machebanana breadbroccoli, carrot, cabbage, green bean, potato saladtofu curry w. tomatoes, peas, over ricebagelsun warrior w.coconut water and flax Link to comment Share on other sites More sharing options...
vivalasvegans Posted August 9, 2009 Share Posted August 9, 2009 How are you liking those inner/outer things? Glad you're getting some relief on your arm. Dealing with it could be one of the most important aspects of your training journey. <3 Link to comment Share on other sites More sharing options...
MaryStella Posted August 9, 2009 Author Share Posted August 9, 2009 you soooo right about that one. I think I took it out of the sling for too long though because it isn't feeling that great today. I don't really care for those kind of machine thigh workouts but am doing them now as I can't squat with weight. Link to comment Share on other sites More sharing options...
MaryStella Posted August 10, 2009 Author Share Posted August 10, 2009 Rest day today shoudler sore icing it down now. Going to try a jacuzzi later and see if it helps me neck back which are sore from wearing the sling. Got a vitamix and starting using it today. Really impressed with it so far and expect to love it even more in the future as I use it more. mealsVEGA wfo w/ Coconut Water and FlaxMango, Banana, Grapes, Flax, Hemp SmoothieSprouted Grain BagelPolenta Black Bean Salsa Pie w/ macheStrawberry Raspberry Frozen Soy Yogurt Link to comment Share on other sites More sharing options...
MaryStella Posted August 11, 2009 Author Share Posted August 11, 2009 Here is a link to an article and a video on the gym where I train myself and others. I didn't make the editing cuts though. lol. http://www.timesleader.com/features/health/Taking_the_challenge_08-11-2009.html @viva - didn't get a chance to tape your jump rope video yet but will soon! 8.10.9 CF WOD "Tabata Something Else" modified 8 rounds - 20 seconds on 10 seconds off switchouts on 12 inch box42,50,47,46,48,43,48,45 situps on small ball10,12,12,11,10,10,10,10 squats21,20,15,14,12,13,12,13 leg lifts15,13,16,16,13,14,15,16,17 1 minute jump squats - 55 one arm jump rope - 15 minutes Crossfit Endurance Drills - brennan and amanda just took the endurance running certification from cross fit. we worked on the drills they learned. awesome time. was totally amazed. if you a runner and want to get faster and prevent injury I recommend taking the crossfit endurance class. better form breeds better results. mealsVEGA WFO w/ CW & Flax2 LarabarsTempeh BaconHummus w/ corn chipsSmoothie - Cantalope, Banana, Blueberries, Flax and Hemp2 Kashi Vegetable Medley PocketsBanana Bread Link to comment Share on other sites More sharing options...
JW Posted August 11, 2009 Share Posted August 11, 2009 very cool! it really is similar to a lot of the workouts we do at my gym.how's the shoulder ? Link to comment Share on other sites More sharing options...
steffapeppa40 Posted August 11, 2009 Share Posted August 11, 2009 Rest day today shoudler sore icing it down now. Going to try a jacuzzi later and see if it helps me neck back which are sore from wearing the sling. Got a vitamix and starting using it today. Really impressed with it so far and expect to love it even more in the future as I use it more. mealsVEGA wfo w/ Coconut Water and FlaxMango, Banana, Grapes, Flax, Hemp SmoothieSprouted Grain BagelPolenta Black Bean Salsa Pie w/ macheStrawberry Raspberry Frozen Soy Yogurt I've been eying up those Vitamix machines for decades now....cool. Link to comment Share on other sites More sharing options...
joelk Posted August 12, 2009 Share Posted August 12, 2009 Crossfit Endurance Drills - brennan and amanda just took the endurance running certification from cross fit. we worked on the drills they learned. awesome time. was totally amazed. if you a runner and want to get faster and prevent injury I recommend taking the crossfit endurance class. better form breeds better results. Sounds good, the last sentence is very true Link to comment Share on other sites More sharing options...
MaryStella Posted August 12, 2009 Author Share Posted August 12, 2009 headed back to the surgeon today. Hopefully I will be able to start real rehab now. I am really growing tired of the sling. I know my arm is still healing and not ready for real work yet but it would be nice to start with something very soon. 8.11.9 warmup run - .25 and running drills run 800 meters rest 2 minutesrun 1200 meters rest 3 minutesrun 800 meters rest 2 minutesrun1200 meters running is pretty tough with one arm immobilized to your body so my times are not normal but doing my best walk .25 have been housesitting so my meals haven't been normal lately. hope to get back at it tomorrow. VEGA WFO w/Coconut Water & FlaxLarabarTofu Ravioli w/ red sauceSprouted Grain BagelSmoothie w/ Mango, Banana, Blueberry, Flax, Hemp2 veggies burgersgranola Link to comment Share on other sites More sharing options...
MaryStella Posted August 13, 2009 Author Share Posted August 13, 2009 8.12.9 appointment with the surgeon went well. I am not able to start rehab yet as it isn't healed but I am able to remove the pillow extension from my sling and just wear the sling itself which is my much more comfortable and much less cumbersome to deal with. I also can take the sling off now when I am not moving around which is really nice. less time in the sling works for me. warmup squats - 20 superset 6 rounds 400 ft of walking lunges50 leg lifts superset 3 roundsGHD Situps - 10Back Extensions 25 Leg in and outs off the end of bench 10 set of 15 VEGA WFO w/coconut water & flax2 larabars2 veggie burgersSprouted Grain BagelTofu, Brown Rice and VeggiesSmoothie w/ Banana, Blueberries, Mango, Strawberries, Flax and HempChana MasalaKashi Veggies PocketGranola Link to comment Share on other sites More sharing options...
vivalasvegans Posted August 13, 2009 Share Posted August 13, 2009 Your legs must be getting so strong...Your shoulder's gonna be all better in no time. Did the doc give you an estimate of when you're gonna be ready for rehab? Granola Link to comment Share on other sites More sharing options...
MaryStella Posted August 14, 2009 Author Share Posted August 14, 2009 Yes I can go to rehab in three weeks. It is so much easier to wear the sling without the pillow part so today was a much better day. I love that smiley it is tooo cute! CF WOD"Death by Situps"With a continuously running clock do five situps the first minute, six situps the second minute, seven situps the third minute... continuing as long as you are able. Use as many sets each minute as needed. 33 rounds complete which I think is 561 situps I completed this WOD Twice so I clocked over 1000 situps today. That should feel interesting tomorrow. mealsVEGA WFO w/ Coconut Water2 Heart Thrives ApricotBaked Beans w/ Sprouted Grain BagelSmoothie - Blueberry, Banana, Date, Coconut Water, Flax and SunwarriorBrown Rice with onions, peppers, carrots, Peas, Tomatoes, Garlic Diet hasn't been the greatest the last few days, things should be back to normal now so I hope to clean it up a bit. Link to comment Share on other sites More sharing options...
MaryStella Posted August 17, 2009 Author Share Posted August 17, 2009 8.14.920 squatsJump Rope - 10 minutes25 back extensions - 5 setsJump Rope - 5 minutesGHD Situps - 10 x 5Jump Rope - 5 minutes1 arm 20lb kettlebell swings - hip extension 3 X 254 x 30 sec @ 95 cadence - running1 x 2min @ 91 cadence - running Ball of foot hops - 3 x 100ftwall drill 3x 20 on each leg front and then back 8.15.9warmup - Jog 400m & 30 squats "Michael"four rounds for time ofRun 400 meters50 squats Time 14:52 slower than before but with an arm in a sling ill take it. In and Outs off Bench 10, 15,20,20,20,20 Run 800 meters Leg Lifts - 15,15,20,20 8.16.9 - rest day 8.14.9VEGA WFO w. coconut water & FlaxHeart Thrive Apricotred potatoes w. onions garlic peppers w 2 ezekiel wraps and machesun warrior shakeCurried Red Lentil Soup and a Sprouted Grain Bagel 8.15.9VEGA WFO w/ Coconut Water and Flax2 vega barsTofu Rancheros w. Mushrooms and a sprouted grain bagelPeanutsLarabarHummus and Ezekiel WrapPeanut Butter Rice Dream 8.16.9VEGA WFO w/ Coconut Water and FlaxSprouted Grain BagelTempeh BaconSaladRoasted Veggie PizzaRed Cabbage, Brown Rice, Soy, Tomatoes, Onions, CarawayPeanut Butter Shoulder still healing up. Doing my rain of motion exercises which still hurt sometimes. Wearing the sling when active. If I have it off for too long my shoulder starts to hurt so it is about finding the right balance now. Link to comment Share on other sites More sharing options...
lobsteriffic Posted August 17, 2009 Share Posted August 17, 2009 Hey there, long time away from reading journals. Glad to see you're still at it. Link to comment Share on other sites More sharing options...
joelk Posted August 18, 2009 Share Posted August 18, 2009 That's some serious looking training Link to comment Share on other sites More sharing options...
MaryStella Posted August 18, 2009 Author Share Posted August 18, 2009 @lobster - great 2 have you back. can't wait to hear about the wedding/honeymoon @joelk - thanks so much I feel like I have been slacking a little lately because there is a lot I can't do with my arm in the sling. I am just trying to keep training whatever I can until I get released to do some upperbody work again. 7.18.9 Had a headache most of the day I think I got myself dehydrated in the heat over the weekend. Feeling better now. Only had a short time to workout today but tried to make the most of it. 30 minutes step mill146 floors3.05 miles always a good workout! MealsVEGA WFO w/coconut water and Flax2 Apricot Heart ThrivesTofu Rancheros w 2 sprouted grain bagelssmoothie w/banana, blueberries, orange flesh melon, flax, dates, VEGA Smoothie InfusionVEGA Vibrancy bar (these are soooo good I love them!)Curried Red Lentil SoupTofu, Brown Rice & veggiesPeanut butter Link to comment Share on other sites More sharing options...
aluck Posted August 18, 2009 Share Posted August 18, 2009 hey chica, shoot me the recipe on the curry lentil when you get a chance... hows the shoulder? Link to comment Share on other sites More sharing options...
MaryStella Posted August 19, 2009 Author Share Posted August 19, 2009 @aluck - will do - shoulder coming along. 2 more weeks in the sling then rehab! 7.18.9 - Didn't get much sleep last night was feeling it today. going to train in the morning tomorrow so this was a short workout. VEGA Vibrancy barVEGA WFO w/ Coconut Water and FlaxSmoothie: Mango, Pineapple, Grapes, Banana, Flax and HempTempeh Bacon, Small Amout of Leftover Tofu RancherosSprouted Grain BAgelGranola and Soy Yogurt1/2 Vega Vibrancy BarVeggie Chili (onions, peppers, zucchini,beans, tomatoes)Spinach Salad Warmup - Run 400 meters, 30 Squats CF - WOD Jump Rope - 2 minutesSitups - 2 minutesJump Rope - 90seconsSitups - 90 secondsJump Rope - 1 minuteSitups - 1 minuteJump Rope - 30 secSitups - 30 sec - I completed this twice. I started with double unders as rx'ed by crossfit but it was tough to get real double unders because of doing it one handed so I swithched to straight jumping. set 172du6340du41145287613 set 22995922441143327317 Link to comment Share on other sites More sharing options...
lobsteriffic Posted August 19, 2009 Share Posted August 19, 2009 I had chili today too! Link to comment Share on other sites More sharing options...
joelk Posted August 21, 2009 Share Posted August 21, 2009 "Death by Situps" Sounds like a great name for a band... or something more sadistic Link to comment Share on other sites More sharing options...
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