Seven Weeks After ACL Surgery

I’m done. I’ve had it. I am ready to get back to normal and get back to CrossFitting. Being a globo gym goer sucks. Alright, in all seriousness I am happy and fortunate that my knee is coming along really well and I am able to do quite a bit of stuff. Box jumps, running, snatches, etc. are still a ways away, however it could be a lot worse!

What was it like?

The first week consisted of:

  • sit in chair
  • elevate leg
  • ice knee
  • flex quad
  • lay on bed
  • eleveate leg
  • ice knee
  • flex quad

Luckily the pain wasn’t bad. The day after the surgery was the worst, as is expected because the anaesthesia wore off, as did the fun pain meds the nurse gave me afterwards. I don’t know what they were, but they were GOOD! I was off the percocet after three days and off the crutches after seven days.

Rehab:

I started rehab five days after the surgery, three days a week for six weeks. Then twice a week for four weeks, then once a week for four more weeks, and then as needed. My recommendation is to find a smaller place where you work with only one physical therapist. I think that would be a better experience. The rehab is challenging. Many of the exercises look easy. Only when you try one do you realize you have zippy for strength in your leg and it’s unstable as all hell. Good times. Do your exercises no matter what. The more often you do them, the sooner you regain strength and the sooner you are back to normal.

Gym Time:

After three weeks i was cleared to go back to the gym and do upper body stuff. Nothing that involved my knee. So I did some bench presses, shoulder work, curls, etc. but decided they really wouldn’t help me get back to CrossFit so I focused on bodyweight exercises like push ups, sit ups, dips, and pull ups. I was also cleared to swim which was a bonus. After the fourth week I was ok’d to do dead lifts and squats, but nothing over 150 lbs. I was also cleared to do leg presses and calve raises.

What’s Left?

My next appointment is the first week in March and at that point I should be allowed to start jogging which I am looking forward too, surprisingly. I know it sounds weird considering how often I vocalize my previous opposition to running. I am really looking forward to running again. Weird.

I also have to continue to work on strengthening the muscles around the knee to increase stability. Lots of band work, muscle flexing, standing on one leg….fun, fun, fun.

I plan on going back to CrossFit the middle of February which will be three months post op. I will not be able to do box jumps or high impact lifts like snatches but I will be able to do the majority of the movements, just not heavy. I am really ready to be back at it. I miss the people and the competition. It will also coincide withy he start of Whole Life Challenge, round two.

My advice is to get it done as soon as it happens. I waited twelve years and that was probably a bad idea. I caused damage to other parts of my knee because of it.

Do You Know Squat?

The lovely squat. Simple in design. Trunk stays perpendicular to the floor, tall chest, butt goes back, knees push outward, butt drops down so your quads are below parallel, and up you come. Repeat as needed with a ton of weight. Sounds easy, right? Look, even a toddler can do it!

20121127-053443.jpg

So what is so hard about squatting?

Balancing the Weight:

Stand in front of a mirror for a side view. Try not too flex your biceps. We all know they are huge and beautiful. Pull your shoulders back and up. You will notice a groove between you traps and rear delts. That’s where the bar goes. It doesn’t go on your neck or directly on your traps. Practice it a couple of times and get used to the feeling. If the weight doesn’t feel secure, neither will the squat.

What am I looking at?

I have a tendency to look at the floor or worse yet, look at my feet. The body follows the head. You look down and you fall forward. Not good if you are trying to balance weight on your shoulders. Pick a spot on the wall at eye level. The head and neck should be in a neutral position. Not looking up. Not looking down. It should be comfortable.

Foot Position:

Part of my rehab for my knee is to do squats with a med ball between my back and the wall. I lined up with my toes pointed slightly out, weight on my heels and outside edges of my feet, and as I descended I pushed my knees out. I was immediately told that was wrong and my feet should be straight and my knees tracking straight over my feet. Weird. I did as I was told. It felt completely and totally wrong!

Shoulder width. Weight on the heels and outside edge of your feet. Countless instructional videos from well respected coaches all have the same points.

Justsquat

Squatting

Squat tutorial

Squat Therapy

Get Depth:

If you think you are deep enough, go down more! The crease of your hip should be below your knees. Just keep working on it and you will get there. Lots of stretching for hamstrings hips. Gotta be loose to get low.

Back Up:

As in getting upright again. Drive through your heels while shrugging your shoulders up. The chest as to stay will. There will be a tendency to lean forward. Look up a little and take a deep breath in. Both of these will help you get tall. Repeat as needed.

What squatting tips can our readers provide? Please list them below in the comments section.

Have fun out there! Lift it, swing it, pull it, press it, and climb it. TIME

August is Over….

August is over and so is Summer. Flew by this year to say the least. It seems like it was the middle of June and then all of a sudden, it is Labor Day. It is fine because Fall is my favorite time of year. No humidity and football is on.

So, what did I learn during the last two weeks?

I did six days in a row with no rest. Paid the price on Sunday. I was beat. I won’t be doing that again.

I did better at Cindy. For some reason that one seems like it won’t be bad and then after three rounds you realize it just got real.

I was happy with the 145lb stone work. That was the heaviest I had done.

We are now getting ready for the Whole Life Challenge which starts in two weeks. So you know what that means! A little unhealthy living. Nothing too crazy. Chipotle….corn chips and rice. Look out!

https://www.wholelifechallenge.com/

56 Days of fish, meat, chicken, vegetables, avocados, a little fruit, some nuts….and that’s about it.

None of this…

None of this:

Five Guys Burger and Fries

WOD’s:

1)

12 min AMRAP
2 EROM HSPU* (used 45lb plates to get lower)
4 TGU Right 16/12kg
4 TGU Left 16/12kg

2)

5 sets
3 Heavy Bench Press; rest 10 sec (225 -275lb)
30 Russian Kb Swings; rest 5 min (1.5 pood)

then
5 sets
5 Hang Power Clean; rest 10 sec (135lb)
30 Push Ups; rest 5min

3)

Two Rounds:

Teams of 4 – 2 guys, 2 girls ..One guy and one girl may work at a time.

150 DUs or 300 Singles

80 Pushups

60 DL- 135, 95

40- Ring Rows

10 – Sled Pushes-30 m – 2 people must push sled

4)

5 rds for time
10 CTB Pull Ups
30 Air Squat
Row 300/250m

5)

3 sets
90 sec Tire Flips(Heavy Enough to get 2-3 flips) partner 700lb tire
90 sec Box Jumps On Tire
rest 3 min

then
3 sets
60 sec Viper Press 95lbs 7-10 reps per round
60 sec Burpees
rest 2 min

7)

A1. Back Squat@30×1; 3 reps x 5 sets; rest 10 sec (265lb)
A2. Weighted Pull Ups@21×1; 5 reps x 5 sets; rest 10
A3. Jumping AirSquats x 15 reps; rest 2 min

then
B1. Double Unders 30 reps x 3 sets; rest 20 sec
B2. Ab Mat Sit Ups 15 reps x 3 sets; rest 20 sec

8)

10 sets
Row or AirDyne
30 sec @100%
30 sec Easy(50%)

185 calories on the AirDyne

9)

15 Axel Deadlift 205 pounds
9 HSPU
12 Axel Deadlift 205 pounds
15 HSPU
9 Axel Deadlift 205 pounds
21 HSPU

used a switch grip and probably should have done double overhand….

10)

4 Rounds

3 Hang Squat Cleans
7 Strict T2B
10 Kb Goblet Squats 2 Pood
Run 200m
Rest 1:1

11)

Workout of the Day
Power Snatch
2-2-2-2-2; rest 2 min (135-145lb)

then
5 sets
PP 3 reps; rest 20 sec (185)
Kb Swings Unbroken 12 reps; rest 60 sec (2 pood)

then
Prowler Suicide

12)

Cindy
20 min AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats

10 full rounds. PR.

13)

Stone to Shoulder – Technique

20 Min Amrap

10 Partner Stone to Shoulder-Alternating Partners 145lb stone

50 Feet Bear Crawl….not bear claws which would have tasted much better…..