I had my physical therapy evaluation on Friday and I was cleared to do CrossFit, on a scaled basis. Still no running, box jumps, for which my shins are thankful, no heavy snatches, etc. To say I am happy is an understatement. I need to take it easy and not try and blow the doors off. It took me four days to recover from Angie. That was kind of dumb. My Patella tendon was very angry with me. I really don’t know why. 100 squats isn’t that many.
Saturday CrossFit Evaluation:
Following is the rep scheme I used to get sense of where I was with my lifts, and of course, how much they would hurt. I can tell that I am close to back where I started. Squats aren’t deep enough and I am still reverse curling the cleans. It will get better, and hopefully quickly.
3, 3, 5, 5, 7
Squats and Dead Lifts: 135lbs
Front Squats, Push Jerks, Hang Cleans: 95lbs
KB Swings: 50lbs
Surprisingly everything felt good, just very tight. Need to get on the roller and the field hockey ball.
Sunday Funday WOD:
5 pull ups
10 push ups
500 meter row
I did it a regular gym and the rowers were in a different part of the gym so people were looking at me like I had three heads. Actually, that happens often and not just in the gym.
With the exception of bagels on Friday and cocktails on Saturday, we have stuck to 100% Paleo 85% of the time. It definitely makes it easier to prepare the week’s breakfasts and lunches ahead of time, otherwise I’ll fall right off the wagon, and they won’t let me back on. Repeat offender.
2lbs spicy turkey sausage
Big box of baby spinach
I usually have a either oven roasted squash or sweet potatoes with the egg and sausage medley. It tastes great and it keeps well in the fridge in a big tupperware container.
Coated in Montreal steak seasoning
Usually have another vegetable like green beans or peas. It’s so easy to put it in the Crock Pot and forget about, Eight hours later you have lunch for the week.
Need to get some snack ideas. I get hungry at 10:00am and 3:00pm without fail. Probably pick up a couple packets of tuna, almonds, and some apples. Good times.
Have fun out there.