Weekly Workout Round Up 9/30

Yesterday marked 7 weeks since my Abdominoplasty/Excess Skin Removal  It was also the start of my second week back to working out. Everyone has been asking me how I’ve been feeling and if any movements bother me. So, I’m going back to recaping my workouts and adding in scaling notes.

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If you are returning back to workout out after any kind of hiatus, especially if you were off for medical reasons please take it easy and talk to your doctor. I’ve been communicating closely with my doctor and let him know exactly what we do at CrossFit and asking if there should be any restrictions. Every doctor is going to be different. My doctor cleared me to get back to workouts at 6 weeks with the reminder that I need to start slow and listen to my body. He said there were no real restrictions on movements, just see how they feel. I decided just to follow along with the every day CrossFit classes and scale as needed.

Monday 9/22
For Time
21-15-9
Front Squats 135/95/65
Hand Release Push-Ups
I used 65 pounds for the Front Squats and did the Push Ups on my knees very slowly. I finished in 8:01.


Tuesday 9/23
Back Squat 5×3 – I kept it light at 105.


5-Minute AMRAP of:
Squat Clean, 135# / 95#
Jerk, 135# / 95#
I used 65 pounds and went very slowly. I ended up getting 25 rounds.

Wednesday 9/24
Push Press and Walking Lunge EMOM – Did 65 for Push Press and 35 for Walking Lunge

3 rounds:
200m Wall Ball Run
30 Sit-ups
15 Goblet Squats 53/35
I ran without a wall ball and did Kettlebell Swings instead of sit ups. I finished in 11:44

Thursday 9/25- REST DAY! 
I was so sore… So I rolled it out!

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Friday 9/26
Front Squat 5×3 – Stayed light at 85lbs

Helen
400m Run
21 Kettlebell Swings
12 Pull Ups
I subbed ring pulls for pull ups. Running feels so much easier, minus the whole breathing part. I’m still getting my lungs back! It’s crazy how much easier the movement of running feels without that 8lbs of skin bouncing around my abdomen! I finished in 13:06… Far from my Helen PR, but I finished!

Saturday 9/27
20 Rounds
3 Cleans 135/95
15 WallBalls
I did this one with the RX weight on the cleans and wallballs, but we had an odd number of people in the class so I worked on my own resting at a 1:1 Ratio. I finished in 20:23. This was a tough one!

Sunday 9/28- REST DAY!

Monday 9/29
10min EMOM – From the Ground:
1 Deadlift
1 High Hang Clean
2 Front Squats
I did 95lbs, it started off feeling heavy but once I got into it I felt great. It always takes me awhile to warm up that dang clean.

21-15-9
Shoulder to Overhead 95/65
Bar over Burpee
THEN IMMEDIATELY FOLLOWING
9-6-3
Toes To Bar
Bar Roll Outs
I did the 65lbs on shoulder to overhead and was just reallllly slow on my bar over burpees. I knew that Toes To Bar and Bar Roll Outs (Evil Wheels) weren’t happening so I subbed laying knee raises and push ups. I finished in 12:44.

Overall I’m really happy with my progress getting back into workouts. It has been mentally challenging to have my mind ready to get back at it but my body still not used to it. I’ve been SO sore also. It’s like I’m new again. I know it will take time to get back to where I was… and I’m trying to enjoy the process… and be patient. Remind me of that, will ya?

How were your workouts this week? Have you ever started working out after an extended period of time off?

Link up your Weekly Workout Round Up Post here!

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