Pumpkins, Crossfit, and an Injury Update

On Monday, I was up at the cruel hour of 6:30 (ha. jk. it's like sleeping in compared to swim mornings) to go see my podiatrist.

Having tested out the walking with a boot theory over the weekend, I was hoping the update would be: you're doing well! Yaay, keep walking! My biggest fear was "hey, bad news, your foot is broken broken and now you need surgery."

Good news!

Look Ma! Spongey bone growth!

Apparently, my foot is healing "ahead" of schedule. You can still see the fracture across the bone spur, but as compared to two weeks ago, there's now a cloudy mass around it - apparently, little bone particles, taking their time to HTFU and join the bone.

With pain down this weekend, Chadd and I went to the pumpkin patch with Morgan and Simon to find the largest pumpkin possible (success). I couldn't resist a little adaptive crossfit with my natural surroundings, especially since I missed CrossfitDC's annual Smackdown intergym competition (I'm coming for you guys next year!)

A video posted by Mia Rommel (@mrommel) on Oct 17, 2016 at 1:33pm PDT

In other news, Crossfit has continued to be a significant part of my active recovery - and a great chance to work on form. I'd highly recommend - to anyone- that you spend a week doing adapted workouts. It forces you to think about form. For example, last night I stopped by the 6:30 class to work on push press, figuring I could work from my knees. Coach Chris had different ideas and set me to work on a strict press (my *favorite*) from a bench.

If you've ever cheated on your strict press - and let's be real, we all have - this is puts a very real end to that and quickly.

I did learn that my 1RM is, in fact, my 1RM (seated or standing).

A video posted by Mia Rommel (@mrommel) on Oct 18, 2016 at 5:05pm PDT

This week, with two weeks down, I'm focusing on smart, active recovery. It's temping to totally trash the crutches and move on with wild abandon. Instead, this week I'm trying all of my sports in equal measure. Swimming may still be off the docket (unless I use a buoy), but AquaRunning and some time on the bike trainer are in.

We're heading to Charlottesville this weekend for a much needed fall escape, but Week 4 will be all about nutrition. My partner in terrible fitness pacts starts a 4 week challenge with his Crossfit gym on Monday and don't tell him, but I'm thinking of following the menu.

The best part about this injury has been focusing on how strong I can be - not how weak this foot is making me.

Work hard. Accept no excuses. Be creative. Self pity is a waste of time.

Someone out there has it harder than you and they're kicking more ass.

A video posted by The Official Gym Memes Page (@gymmemesofficial) on Oct 18, 2016 at 10:11pm P DT

A video posted by Matthew Melancon (@madmatt337) on Oct 4, 2016 at 6:01pm PDT

Broken Workouts: Crossfit Calling

I love Crossfit more than the next person. So, when I finally decided my foot could handle the minor limping around the gym (yesterday morning), I packed my bags and skateboard and hoped for the best.

One of the best things about my gym is how awesome my coaches are. Chris did not seem surprised to see me in the least. While we got to work taking off the stops on my skateboard, Chris preempted my question and said he'd have some options for me for the workout.

Today's [unbroken] WOD:
Met-Con
3 Rounds through of

AMRAP in 3 Minutes
5 Pull-Ups
5 Box Jump Overs

Rest 3 Minutes

AMRAP in 3 Minutes
5 DB Hang Squat Cleans
25 Double Unders

Rest 3 Minutes

My workout looked a little different:

Met-Con
3 Rounds through of

AMRAP in 3 Minutes
5 Ring Rows
5 Box Arounds

Rest 3 Minutes

AMRAP in 3 Minutes
5 DB Hang Power Cleans
Row for 5 cals

Rest 3 Minutes

The result was a workout that was just as difficult as one with two legs. Those box spin arounds are no joke. They're apparently used for VERY pregnant women, but let me tell you, I cannot imagine doing it any months pregnant. My back and arms were aching shortly after the second round.

You can see the highlights of my first Crossfit Broken Workout below.

Broken Workout 1 from Mia Rommel on Vimeo.

Still on the high of being back in the gym, I headed over to Wilson and ran into Victoria, who let me know that - aside from that it's a bye-week - Tuesday/Thursday nights are horrible for using the pool since the damn aquarobics people are back, yet again, taking the leisure side of the pool. That said, I lucked out with the bye-week and completed a 45 minute pool run following the structure below:

10 Minute Warm Up
1 Length "on"
1 Length "recovery"
2 Lengths on
1 Length recovery
3 Lengths on
1 Length recovery
4 Lengths on
1 Length recovery

And back down to 1/1.

I did a couple of ineffective 1-leg kicking drills to try and even out all the work I've been putting my right leg through, but I gave up that effort after about 5 minutes since my foot was cramping. I guess 1 leg drills on the bike are where I'm going to end up.

Regardless, the not-very-cold pool water (it was seriously warm yesterday) was still good on my foot and I'm cautiously optimistic that I can keep up a normal training load.

I'm 1 week, 3 days in.
4 weeks, 4 days to go.