Tuesday, January 31, 2012

1 31 2012 WOD + Paleo {rest day}

3 workouts yesterday

today sore as hell fatigued too
going to rest and eat tons of healthy food today

have a great day


Sunday, January 29, 2012

1 30 2012 - WOD + Paleo day 14 +blank white board

Paleo day ~ 14

diet coke (I know)


AM - ROW -30 meters ~ 6403 meters

1 lap
20 push ups
20 skate
20 squat
20 lunges
20 situps
20 jumps
60 second plank

X 3
kicked my ass, ankle is sore


Fatigued today;
Resting + eating
Going to try to do all my food for the week tonight

having a cave day
watching movies, eating, resting (tough to do with a wife about to pop and a 3 year old but im doing my best to just be still)

Saturday, January 28, 2012

Thursday, January 26, 2012

THIS WEEKS PT exercises

1. Balance 2. Clams 3. Skate 4. Lungs 5. Step up and over 6. Jump rope (no rope) 7. Box jumping techniques

This weeks work (wod s) so far

I am enjoying using the board ~ it is easier to see a bigger picture ~ I have always journaled day to day, this is better

1 26 2012 Paleo + WOD


General: very stiff from the PT last night

Woke up at 530 with out an alarm which is what i have been waiting for (natural sleep to shift to waking earlier)


AM (before work)
20 Min ROW - easy rowing
10 High Intensity Row Sprints

Lunch (classroom)
"basic 4"

20 Push Ups
20 Squats
20 Situps
90 Seconds Squats
X4 = 17:04 time

Wednesday, January 25, 2012

1/25/2012 Wednesday WOD + Paleo day 9

~ no soda today ! i made the time to bring a french tea press and green tea to work! so i hope the caffeine gets me through the day without the chemicals in the Diet Soda that i have been drinking around 100 pm every day

2 eggs
sliced turkey breast


no working out today except for physical therapy

Tuesday, January 24, 2012

1 24 Tuesday WOD + Paleo


day 8
less detox symptoms today
still need the PM caffeine 
not hungry for lunch but im going to eat it 1225pm

~ 133 pm
very low energy 
i just want to take a nap
its hard to do with 45 student in the room

~~~ no working out tomorrow {except for PT at 600}
the detox symptoms are back - head ache


AM (before work)
30 min rowing
6400 meters

Lunch (track)


Was out tracking with Endomondo
Average Speed: 4.2 mph
Calories: 243 kcal
Distance: 2.08 miles
Duration: 29m:42s

Pull up Station

purple band
4 X 5 = 20 pullups

Monday, January 23, 2012

Monday 1 23 2012 WOD + Paleo day 7

 - yesterday i experienced some bad detox symptoms; head ache, flu like symptoms, nausea, just all around felt like crap.
This morning I woke up really groggy - tons of snot - probably nothing you want to hear but if you are going through a fast/detox its nice to see what others are going through

I was on pain killers for 2 months and i think eating paleo in combination with the detox from the pain killers is giving me some good detox side effects

I have the head ache today, and a little dizzy but nothing like yesterday.  I am trying to look at this as a one year process.  Part of my problem in the past has been jumping from one system to the next never giving the process time to work itself out.

~ 1100 am
working efficiently - taking breaks
trying to bet my desk to be a standing work station

630 am groggy as hell did not want to work out
30 minutes on the rower - 5400 meters
happy its done

Lunch WOD (raining so in the classroom ~ no excuses)

20 push ups
20 calf raises (PT)
20 squats
1minute plank
X 4
20 extra push ups (100 push ups today)
time for a nap

** cheat 1 diet soda

Sunday, January 22, 2012

Paleo day 6 wod + info

Shopping for groceries for the first time in a long time
It was fun
Spent 60 bucks  I hope that gets us through the week
Wod was play at the beach with wyatt

i did some easy jogging and lateral movement work on the sand - leg is not there but better, i was out of gas in about 3 minutes! LAMO

Paleo day 6

WOD (Have  not decided yet)
~ starting to be happy with the food, less hungry
~ woke up at dawn no alarm

Saturday, January 21, 2012

1 21 workout of the day

20 easy row ~
3974 meters

HIIT rowing
Workout = 30 seconds
Rest = 20 seconds
Rounds = 9

P90X yoga
Best workout of the week, just what I needed I was very tight and sore

Friday, January 20, 2012

WOD 1/20/2012 + Paleo day 4

WOD = rest + stretch + PT exercises

Did not eat enough last night
woke up starving
Ate some pirates booty
Very low energy today

paleo cheat - diet coke - man i just cant get my energy up after lunch

Thursday, January 19, 2012

Wod snap for records

Should have rowed more before work

a song - makes you appreciate what you have

Wod 1 19 Thursday

AM workout
10 row
weighted balance
heel raises

Lunch workout
400 walk fast
20 push ups
20 sit ups
20 squats


calf stretch
Lunch Skill - Kipping Pull ups
PM Weighted balance Clams

Wednesday, January 18, 2012

Physical therapy time ~ can i compete now?

day 1 pt

things wrong
flat footed

lots of stuff to fix
insurance is giving me 24 sections

i have a lot to do
long way to go

i have a list of exercises to do
my PT wants me training ever day! 

paleo day 2

1 diet soda
a few jelly beans last night (i know)

1 18 2012 ~ WOD - workout of the day

Workout of the day

Rest! See im learning from my mistakes

I have my first PT with the therapist at 400 pm

very fatigued from training the last 3 days

Tuesday, January 17, 2012

Paleo bento box

Baby greens

Vacations are healthy post 3 ~ Staycation

A staycation is defined : A staycation (also spelled stay-cation, stacation, orstaykation) is a neologism for a period of time in which an individual or family stays and relaxes at home, possibly taking day trips to area attractions. Staycations achieved popularity in the US during the financial crisis of 2007–2010.[1][2] Staycations also became a popular phenomenon in the UK in 2009 as a weak pound made overseas holidays significantly more expensive.[3] The term was added to the 2009 version of the Merriam-Webster's Collegiate Dictionary.[4]

Common activities of a staycation include use of the backyard pool, visits to local parks and museums, and attendance at local festivals. Some staycationers also like to follow a set of rules, such as setting a start and end date, planning ahead, and avoiding routine, with the goal of creating the feel of a traditional vacation.[5]

For me a staycation is not about running around to every museum in town, or discovering great new places to eat.  For me its about shutting down the routine in my life and pretending I am on a beach in Maui.  

paleo challenge day 01/30

1 diet coke (i was dragging)

wod 1 17 2012

walked at lunch and did some strength stuff

26:14 min/seconds 1.5 miles
60 push ups
60 leg raises
60 sit ups
10 pull ups

difficulty 3/10

Monday, January 16, 2012

camping pictures ~ 1 16 Monday WOD / workout of the day

just got back from a camping trip - leg was pretty good, i wore the brace at all times, most of the time i didnt even notice the ankle (unless i was hiking)

Monday day off work
WOD = 35 minutes
0-5 row - 1054 meters
5-10 = 20 squats, 20 push ups, 8 pull ups (purple band)
10-15 = row 1135 meters
15-20 = 20 push ups , 5 pullups (band), 10 slosh pipe squats
20-25 = row 1193 meters
25-30 = slosh pipe press medley, 20 situps 20 leg lifts, 20 super mans
30-35 = 40 KB swings, 40 kb circles

difficulty 4/10

Thursday, January 12, 2012

Passed the football with the boy

The boy and I had a nice catch with the football today, I could not really plant the left foot to finish the throw, but still fun

Wednesday, January 11, 2012

doctors appointment today

so X-rays look good
still not 100%
i can use the rowing machine all i want and lift weight under 50 pounds
no running or jumping for probably about a month
I plan to use the rowing machine , light kettle bells, and body weight in the next few weeks

so not back to competition yet but thats cool
~ hope all are well

Tuesday, January 10, 2012

8 Signs You Are Overtraining | Mark's Daily Apple

Hello ! Endurance Athletes!

8 Signs You Are Overtraining | Mark's Daily Apple

Ankle Sprain KT tape - use it

Ankle Sprain

basic human movements ~ brilliant!

This is the most useful information i have ever posted

Lifting ~ the best resource out there! Dan John

I keep circling back to overtraining. Here is another great article about planning your workouts in a 365 day view ~ which is much healthier than going balls out every day.

You see, it comes to this sometimes: people ask me questions because their mouths can formulate noises and these noises can heard by my ears to make my brain work. The questioner has the ability to literally ask anything as my friend Crazy Jerry used to say: “You have a Toyota in your nose.” You can say the sentence, but it means nothing.

I have this believe that you can only train HARD in blocks of two, four, six and, maybe, eight weeks. Then, you slide back to “medium.” For dieting purposes, the great ones get it: Atkins Two Week Induction is genius. Chris Shugart’s Velocity Diet of 28 days of practically nothing but protein shakes works. After those short intense bouts with food, you are different: celery becomes butter and carrots are candy. It’s hard to live normally like that. Now, we all know that the best diet and exercise program for fat loss is found in the book, “The Road.” I enjoy telling people it is a delightful comedy…

Read more

A Couple of New Year Ideas for You!

Well, as 2012 opens its eyes, many of us are in the midst of personal resolutions and body revolutions. In my life, 2011 was one of the best years of my life with amazing changes in key areas of my life and a total left hip replacement. The hip surgery was life illuminating for me: I learned that pain leads to all kinds of issues and you need to deal with it.

I am never going to tell you that pain is bad altogether. It is the body (and the Universe!) warning you that you need to take a moment to rethink a few things. In the past few years, there has been a surge of people giving advice about eliminating pain. All too often, when you start trying to eliminate pain “here,” you discover a ton of pain “there.” And, “there” and “there” and “there.” Moreover, I recently had some great insights from an Orthopedic surgeon who laughed at this idea that you can go to a workshop and dispense advice about hip, shoulder, neck, back and finger pain in a weekend. I think it is also illegal in most states.

So, be careful here: I DO think that we can do more than just cut the body open. Two excellent new products are on the market that reflect the kinds of things I believe in. For example, I have discussed the role of yoga, especially Bikram Yoga, in aiding most of us with mobility and flexibility. Bikram Yoga also seems to be an excellent sleep aid and did wonders for me as I approached my surgery. Post surgery, I discovered that I am banned from a number of the movements, so I have found some other forms that work just as well. This kind called “Gentle Yoga,” where I hold a pose for up to five minutes, is as misnamed as “Tough Love” in the RKC.


Sunday, January 8, 2012

Rehab is exhausting

This process is exhausting, no one gets it, so don't try to explain.

Just take care of your self, and don't talk about your struggles, no one wants to hear it.

PT, ICE, TENS Machine, Rest

My life is quite simple at this point
1. Physical Therapy exercises
2. Ice
3. Tens Machine
4. Lay in bed and try to keep my eyes open

I am so drained of energy, so sleepy ~ argh ~ the whole damn leg hurts ~ muscles trying to figure out how the hell to work again

screw it

Saturday, January 7, 2012

elliptical machine and Wii Fit

I have reached a new stage in the healing
trying to walk with out a limp

the ankle is pretty locked up with scar tissue
making it hard to walk correctly

i got on the elliptical machine the other day and had trouble just operating it
the next day i had a lot more range of motion in the ankle

i have been using the wii fit with my son and that is breaking up scar tissue too

it hurts like hell
but not at the injury point its all the small muscles around the foot that are firing for the first time in a long time

its working
lots of pain

Friday, January 6, 2012

Passing it forward - The Wounded Warrior Project

The Wounded Warrior Project helps our wounded service men and women. I wont explain the details.

I had my injury and i was in my bed that night, these guys dont have it so easy.

I have decided to contribute to the wounded warrior project once a month this year.  It may not be much money but it will help.

If your down and out ~ think about the guy who has it worse then you.


Elliptical machine 5 minutes today

Yesterday 3.5
Today 5

a letter from across the pond + an update of recovery

I got an email this morning from a guy in England who is going through the same thing - it is also my 34th birthday - this really brightened my day. 

The letter

Hi Mike,
I'll start by thanking you again for creating the website, Its been such a big help. It's been really great to know someone else is in the trenches with me and has the know how to get past it. When I stumbled on your page i immediately noticed a few similarities in that we both fractured our Tibias (a week apart from each other), have toddler sons and are very athletic individuals with a strong passion for sports and perhaps (due to our injuries) a further interest/awe and respect for sports science/human body etc..
My names ****, 25 years old, semi pro football(soccer) player & live in England, I also work in Human Resources for the a company. I fractured my tibia on the 12th November in a football match. a freak collision with the goalkeeper in a 1 on 1 situation, I scored the goal but he came out the walking victor. Had the scan at the hospital and the doctor diagnosed i had an oblique fracture of my Tibia however my Fibula was intact so advised the best course of treatment would be a above the knee cast for 6 weeks.
Fast forward 7 weeks and the Doctor has put me in a Sarmiento Cast which was a big relief as no bending of my my knee with the full leg cast was becoming really uncomfortable. However when they removed my full leg cast the atrophy in my thigh was hideous, i couldn't believe the muscle loss that had occurred?! once the worry had subsided, in a way it was quite motivational as it gave me some targets to set myself on getting my Legs back to how they looked if not better. (they werent Roberto Carlos or Ronaldo's but they were a decent knock off haha) but now my right leg looks like a 12 year old girls. I've now moved back home to my apartment after staying with my parents and started to do some of your workouts, really should've started weeks ago but was too depressed and lazy i guess.
I haven't had anyone to talk to who has the same interests or has walked (hobbled) in my shoes and understands what I have had to go through so after reading your site i knew you would be the best person to talk to. Excuse me if this email seems like the ramblings of a wounded soldier or if it comes across as intrusive as it probably would be better served in a regular convo but I wanted to know a few things about your recovery as you seem to be coping with it really well and have taken such a pro active mindset which in turn has helped speed up your rehab.
what kind of fracture did you have?
Did you need surgery, above knee cast etc..?
Which equipment/treatment would you recommend the most, ie: the rumble roller etc..?
How have your family and friends coped with your injury?
What stage are you at of your recovery?
Top 5 tips or advice you have learned from your personal experience with the fracture.
What effect on your workl-life/social has the injury had? (I noticed you returned to work really quickly)
What are your next steps, goals?
Do you have skype?

Mikes  update

Good morning man; - your email is a cool 34th birthday present!

im glad i could help a little bit ~ when i first got hurt i was so used to going 100 miles per hour that i freaked out. So i started the blog

ill try to answer your questions

what kind of fracture did you have?

I had a compression fracture, i was in a weight lifting contest and was clearing a 180 pound sandbag over a bar. i missed the clear and the bag came back at me. i had no choice (be crushed or catch the bag) as it fell. as i came down with the bag my left foot took the brunt of the impact

_ - then i fell

on my way down i heard a snap - i though shit

~ what had me scared - no pain - ive been in sports long enough to know that no pain is really bad - no pain = shock -

- so i tried to keep my head about me because this is all in the middle of a 100 contestant contest - i hopped back to my buddies car and used this stuff called K-tape, its great read about it - any way i wrapped the ankle real good and headed off to the emergency room- i metion the k tape because i think it helped me avoid displacement + surgery!

~ ended up with a compression fracture - these are painful because the bone breaks from pressure of weight - its been fun
Did you need surgery, above knee cast etc..?


1. temporary cast from ER for 3 days - then i asked all the athletes i knew who the best doc in the area was , and made an appointment

2. sports doc put me in a great knee down cast (30 days)

3. cast removed - x ray showed 100% New bone growth

a. 1 week cam walker 100% of the time - at this point i was more worn out then any point of the injury as my body began to build muscle

b. 1 week shoes inside cam walker outside - pain, pain pain

c.  week 3 ~ shoes and take it easy

Which equipment/treatment would you recommend the most, ie: the rumble roller etc..?

lets see - i think that half of this battle is to maintain mobility and range of motion in as many body functions as possible

i love the rumble roller

the 2 tennis balls taped together

the vicodin helps LOL

walking in the pool

its a daily battle for me.. i just try to serve my body with what it needs day to day

How have your family and friends coped with your injury?

family (well my wife is very pregnant) - there have been ups and downs they try - to be honest most people except for 2 or 3 close buddies just disappeared after a few weeks.

* my coworkers have been very good - im blessed to be a teacher - so if i have a doctors appointment its no big deal - my students (may of them have been in jail, in gangs, - bad kids) my students have been awesome, so nice and supportive (life is confusing)

What stage are you at of your recovery?

in drew breeses book the doctor finishes his surgery and tells drew - its up to you now.

i am in rehab - i spend about 3 hours a day on my body - its a shit load of work but i think thats what it takes, i bought a rowing machine , im getting a little soft in the gut, i know it will be about 6 months before i can sprint, jump and move at 100% again

Top 5 tips or advice you have learned from your personal experience with the fracture.

1. i had training way too high of a priority in my life, i have slowed down for the first time ever and this whole new world is opening up to me, i know i will return to training but now that i have gone without everything i know what i miss the most - i miss camping, backpacking, hunting and fishing the most. i live in LA and dont really like to be around people all the time, i love hiking and nature, i dont want to sacrifice that time outdoors just to be a little stronger.

2. Recovery time as an athlete - i train year round, never stopping resting, and letting things heal, i wont make this mistake again, from now on i will build in down time in my life (yes entire weeks off without working out). i think overtraining is what let to my injury.

3. i am only human, i am 34 - like it or not - i cant act like a 25 year old and train against fire men and lifeguards 10 years younger then me. but i am smarter then them. and now that i have accepted its time to slow down a little, i am happier

4. i have spent so much time with my son in the last few weeks. i think i took him for granted - he has been my biggest fan in all this - time with those you love is great

5. dont be afraid to redefine what "fit" is - make changes and dont pretend you are super human - i have got away with a lot of crazy behavior in my life (snow boarding - big jumps, surfing over rock bottoms, skating down hills at 35 miles per hour, driving really fast, cliff jumping) the list goes on .... i have been lucky

What effect on your workl-life/social has the injury had? (I noticed you returned to work really quickly)

I only missed 2 days of work, looking back im not quite sure how i did this - Russian stubbornness is my best guess. Socially i have done nothing, most of my social life away from family is sports and camping - so i miss all that - but i miss the camping more then anything 

What are your next steps, goals?

My next steps - this is what i have been really thinking about - at first i was determined to get back to crossfit and competing ASAP, now i dont know if i really have a desire to return,

1. I really want to go backpacking and camping - so i need to be able to carry a 40 pound pack up hill for 4 days -

2. my short term goal is this doctors app on the 12th ( if it goes well i will have the all clear - meaning that my bone is at 100% strength)

then i will start PT with a sports doc, learn how to run and jump again

my rowing machine gets here on the 11th of january

my second baby gets here on the 14 of febuary

- so between now and the end of the school year i plan to just rehab and get strong again

- i have been doing so much weight training, but i think i will change my body frame

- i was 210 pounds on the date of injury

- im 200 now

- i think ill lean down to about 190 so i have less stress on my frame (no need to be big)

- i want to climb this mountain that i climbed 2 years ago this summer - its rough about 14 miles up and you have to carry water, so thats my goal

Do you have skype?

i dont have skype but ill try it out!

thanks for the email man ! it made my day


Tuesday, January 3, 2012

Pool Exercises for Physical Therapy ~ worked wonders for me

the pool is amazing
here are some things you can do in the pool asap (remember im no doctor)

Sunday, January 1, 2012

WOD 1 1 2012 workout of the day

1. walk a couple of blocks
2. eat a sandwich in the park on a bench and get some sun
3. feed birds on bench
4. nap while watching football

happy new year!