wow, it’s been more than 3 months since my last confession.

i’m getting back to it. orthotics in my shoes did what months of physical therapy could not - sorted out my knee. i’ve gone to a few xfit classes now with no real damage, so i’m going to start back up with the log.

WOD
15 minutes
as many rounds as possible, increasing one muscle up each time.

muscle up (with green band)
20 jumping lunges

did 8.5 - very close to 9. only 5 jumping lunges to go when the time ran out. could have gotten 9 if I’d pushed a little harder earlier.

inside of my legs are aching from the jumping lunges. no discomfort in my knee though. good sign.

3.3.10

40 min swim

21-18-15-12-9-6-1
pull ups
push ups
dips
knees to elbows

time: 29:30

felt kind of weak today, not sure why.

1.5 hr PT

3.2.10

30 min swim

100 knee ups
100 back ext
100 leg lifts
100 sit ups
100 lat bridges left
100 lat bridges rt

1.5 hr PT

3.1.10

bupkis

2.28.10

1.5 hr PT

2.27.10

30 min swim

100 knee ups
100 back ext
100 sit ups
100 lat bridges left
100 lat bridges rt
100 leg lifts

1.25 hr PT

2.26.10

40 min swim

As many rounds in 20 min of:

5 pulls ups
10 push ups
15 lat bridges (alternating)

rounds: 17 - PR!

1 hr pt

nautilus machines
5 rounds of:
bench
shoulder
curls
reverse curls
lats
pull down

1 hr PT

2.24.10

30 min swim

100 hanging leg lifts
100 back ext
100 sit ups
100 lat bridges rt
100 lat bridges lft
100 twisting l #25
100 leg lifts on bench
100 leg raises side to side

time 35 mins

1.5 hrs PT

2.23.10

40 min swim

21-18-15-12-9-6-3-1
pull ups
lat bridges (left and right)
dips
push ups

time: 20 minutes

Felt really strong in all areas. Did this is much less time than usual with less strain.

Must be because all I’ve done is these types of moves for the past month.

1.5 hrs PT

2.22.10

1.5 hrs PT only

2.21.10

nope

2.20.10

1.5 hrs PT

30 min swim

Nautilis equipment:
5 rounds of:
chest press
pull downs
curls
reverse curls
shoulder press
back extensions

Broke a sweat but it all felt like treading water

2.19.10

35 min swim

10 rounds of:
10 pulls ups
25 floor dips
25 ball crunches

getting bored with workouts. need to get some new non-leg routines.

skipped PT. uh-oh, losing steam…

2.18.10

PT only - 2 hours. was given new exercises at my pt session. frustrated with progress. really questioning if this is working. but have no alternatives but to get surgery again to reduce the size of the bone where the petila tendon connects and i’m not doing that until it gets really bad. that takes months of recovery and it’s very expensive.

picked up orthotic inserts for shoes. correcting some flat foot issues. we’ll see.