OPT 8.2…FINALLY

I am beyond excited to be able to workout again and 8.2 was a great start.  I took it easy and didn’t push too hard.  Listening to my body.  Here is how it went:

A. emom – Back squat @20X1 x 3 – 6mins (speed focus) 60-70% of 1rm 

85lbs (felt great to squat again)

B. Back squat 8, 4, 2, 2; rest 2-3mins 

8 reps – 45lbs

4 reps – 85lbs

2 reps – 115lbs

2 reps – 120lbs

C. DB RFESS 5-6/leg; rest 1min btw legs x 3 

5 reps with 15lb DBs
+
3 sets of amrap unbroken wall balls 20/14 scale as needed rest 5min btw attempts 
(for ones that cannot do one large set, 25+, do 50-75 wallballs for time)

Used the 8lb med ball because I am still getting used to using my chest muscles.  

Set 1 – 12

Set 2 – 11

Set 3 – 12

I should have done the modification for this one but I didn’t…you live and you learn!

FOOD:

1/2 banana before OPT

OPT

10 clementines

1 glass of fresh squeezed OJ

4 peaches & 1 kiwi

1 date coconut roll

1 piece pineapple

Large green salad

Overall it was a great day!

Holy S*!t I am sore

I did a 12 minute AMRAP on Saturday of 10 step-ups, 15 squats and 20 lunges.   Going into it I thought geez this is going to be so easy…WRONG!  I only got 4 rounds + 36 reps and I am still so freaking SORE.  I have to say though it does feel pretty good to be sore again!

Recovery…the good, the bad and the ugly!

Today officially marks 2 weeks since I had my surgery and I have to say I feel amazing.  I thought since I haven’t posted in awhile due to my lack of being able to do ANYTHING I would share some of my recovery experience so far.  

Here are the top 3 things that have been the hardest post-op:

1. Hands down the absolute worst thing about recovering from surgery has been sleeping.  I am a stomach sleeper and obviously with my surgery this is not going to happen right now.  This surprisingly has been harder than not working out.  In the past two weeks I have slept through the night maybe (and this is being generous) 3 nights!  My new best friend has been a Tylenol PM before bed…it is the only way I can function the next day.  

2. Not WODing.  I go to sleep at night feeling unfulfilled, like there is a part of me missing (cue dramatic music).  I know it is only 6 weeks but when something is such a big part of your life it is hard to just let it go.  I have become best friends with the stairs in my apartment building…its the only way to stay sane.

3. Three words…POST OP BLOATING!  OMG I can’t even explain how annoying and terrible it is to be so bloated all the time.  The doctor said it takes about 3 weeks for it to go away and it feels like forever.  I have to say it has gotten much better.   When I first got out of surgery I looked like I was 5 months pregnant…it was insane!  This in combination with not being able to workout has been a mental battle for me.

Now on to the tope 3 best things about recovery:

1. I have boobs now!  Everything listed above is totally worth it to have boobs…it is something I have wanted for such a long time and I am so happy I made the decision to finally do it (thanks to Jon too).

2. I am giving my body a rest (even though I can’t sleep) and am able to focus on my mobility and getting my body ready to come back even stronger than when I left.

3. I get to spend a lot more time with my family and friends since I am not dedicating so much time to working out.  I have actually been able to reconnect with old friends, spend quality time with Jon and hang out with my mom so much more.  They have been my saviors for the past two weeks.  Especially Jon, he is so freaking amazing!

And there it is…the good, the bad and the ugly of recovery.  

Four more weeks and counting until I am back at the box!

Back on it!

So I have taken yesterday and today off because I have been sick.  I am getting surgery on Friday and want to make sure I am 100% better by then so I don’t have to postpone it.  I will be back tomorrow morning at 6:00am to do my Testing Day 5…planning on PRing my Jackie!

OPT Testing Day 4

A. Power Clean – build to a max in 8min – 85lbs (I know I could get more if my form would get better)

 

2min rest

B. Power Clean – amrap in 8min @90% of A – 26 reps

+

 For total rowing time:

500m row – 2:11

90sec rest

500m row – 2:16

Sleep – 6 hours Stress 2/10

4:20am – Half apple 3 almonds

5:00am – OPT

6:30am – 2 eggs 2 whites kale mushroom 1 slice Ezikiel toast with 1/4 avocado and salsa, coffee with little cream

10:15am – Hardboiled egg & red pepper, green drink

3:00pm – Turkey breast, 1/2 avocado, spaghetti squash, KillCliff

5:00pm – Apple cinnamon RX Bar

8:30pm – Chicken skewers broccoli and carrots

Notes:  I actually am enjoying waking up and working out at 5:00am (it is crazy to say)!  I like getting and done and being done for the day.  The workout this morning was fun.  I was disappointed in my Power Clean because I know I am strong enough to get more but my form is just not 100% yet.  Overall it was a great day.  I had a ton of energy and felt great.

 

OPT Testing Day 3

A. Wtd Pullup (record bwt) – build to a max in 10min – if can do a strict pullup, then score is bodyweight, if no strict pullup, then max time hold chin over bar – 16 second hold with chin over the bar

+

5 rounds for time:

7 HSPU (if no HSPU double HR pushups)

12 DL 135/95

21 double unders

Result – 12:36

 +

In 10min, build to 8RMs in both movements:

DB External Rotation @3010

DB Powell Raise @3010

10lbs on each

Sleep: 8 hours Stress: 4/10

7:00am Wake up

7:20am 1/2 apple 3 almonds

8:00am OPT, 800m Run, 10min on Airdyne

9:00am 1/2 scoop protein with water & Kill Cliff

10:30am 2 eggs 1 white, ground bison, peppers, mushroom, 1/4 avocado, cup of coffee with almond milk

12:30pm Berry kale smoothie from 4th Generation

4:30pm Ahi tuna burger, seaweed salad, carrots, 1/4 avocado

5:30pm 1/2 scoop protein, 3 almonds

6:45pm Immunity juice (kale, spinach, lemon, ginger, pineapple, apple, celery, cucumber) Feel like I am getting a cold

9:20pm Ground turkey, squash, salsa, guacamole, seasnacks

 

Notes: Feeling much better today after my food hangover from my birthday.  My energy levels in the beginning of the day were great and then I started getting a stuffy nose and itchy throat.  I feel like I might be getting a cold so I have been drinking green drinks and making sure I take my multivitamin.  I cannot take an medications since I am getting surgery in a week.  I also felt like I have not been able to satisfy my hunger today…I have been eating all day and am hungry every 2 hours or so.

The testing today was fun.  I was disappointed in my pull-up hold time and I wish I would have been able to complete the WOD a little faster but my push ups are just so SLOW!

OPT Day 3 – Active Rest Day

All I have to say is THANK GOODNESS I do not have to workout today.  My legs are so sore from our OPT Testing yesterday and then pushing the prowler.  Alongside my soreness I feel like total crap from eating a burger, fries and ice cream last night for my birthday.  It was totally not worth it and I am going to take today to recover from my food hangover!  I was planning on doing yoga tonight but that probably won’t happen because I am not feeling well.

You are what you eat…

This is how I feel after eating a burger, fries and icecream last night for my birthday. Not worth it!

OPT Testing Day 2 & My Birthday!!

A. 15 mins to build to a max Back Squat – #155 PR

Rest 5 mins

B. Back Squat AMRAP w/ 85% of A @30X0 tempo – 18 Reps with #130

C. 10 mins to find 8RM DB RFESS @3010 – weight is the db/kb weight or 1/2 barbell weight – 15lb dumbells for 8RM 

2k Row for time – 9:43

 Sleep: 6 hours Stress: 2/10

4:15am – Wake up

4:25am – ½ red apple and 3 almonds

5:00am – OPT

6:45am – 2 eggs, 2 whites, kale, mushrooms, sweet potato, ½ banana & KillCliff

10:00am – Chia pudding

11:00am – 1 mini GF cupcake for my bday!

1:45pm – Chicken, spaghetti squash, spinach, ½ RX bar

8:00pm – Birthday Burgerfi!!!!

Notes: Felt really good today.  I thought waking up early was going to make me tired for the whole rest of the day but I actually had great energy.  My diet has been completely off today because it’s my birthday BUT I will be back on it tomorrow J

PRed my backsquat by 5lbs and I felt like I had more but we ran out of time.  Overall OPT today was great and I felt super strong.  I don’t think I pushed myself as hard as I could have on the rear foot elevated split squat.  I also pushed the prowler at 4:30pm for my birthday.

OPT Testing Day 1

“Olympic Total”

A. 20 mins to work up to max Snatch – #65 PR

B. 20 mins to work up to max Clean & Jerk – #85 previous PR

+

Sorensen Test – hold top of back extension (parallel with ground), chin tucked, hands on temples for as long as possible without drooping (2min cap) – 2:00 minutes

+

Side Bridge tests – hold side bridge with side of L foot and L forearm on ground, hips neutral, for as long as possible, then R side (90sec cap each) – 90 seconds each side

Sleep: 8.5 hours
Stress: 2/10

7:00 am – ½ red apple and 3 almonds

8:00am-9:30am – OPT Testing

10:00am – 2 eggs 2 egg whites scrambled with kale, mushrooms, salsa and avocado, coffee with ¼ cup almond milk and 1 stevia

1:00pm – 1/2 apple 1 egg 1 white, 3 almonds, coffee

2:30 – turkey breast, sweet potato, green beens, sliced almonds

5:30pm – smoothie with kale, banana blueberry and cacao

7:30pm – salmon cake, spinach, squash, cucumber, avocado

9:30pm – protein shake with water

9:50pm – bed time

 Notes: Woke up feeling excited and nervous for OPT training.  Felt well rested but had some feelings of self-doubt going into it.  I know already that this is going to be my biggest struggle.  During testing I PRed my snatch which felt great but my Clean and Jerk felt weak and I hit my previous PR.  After OPT I was dreading the rest of my day because I have to work a double which is always exhausting.  Work was exhausting and by the time I got home I was completely wiped out.