Tuesday, August 31, 2010


We finished the final 2/3 of the CrossFit Total this morning with Press and Dead Lift.

I was pleasantly surprised with a 90# press and 250# DL, with the 195# squat that makes my total 535! I had absolutely no expectations of marks to hit going into this and I'm stoked to see that my strength is decent. Now I can stop worrying about being able to handle weights and work on metcon and gymnastics. The rings are still pretty tricky, but my push ups felt stronger today and Coach Jeremy even noticed that they looked better.

I'm learning a lot about my body still and what "better, well, fine, and healed" all mean. The only thing I'm not "allowed" to do is contact sports. The things that "hurt" are holding in the rack position, push ups, dips, probably bench press (which I will continue to avoid like the plague), and handstand push ups. At this point there are things that "I don't do well," but there is nothing that "I can't do period."

It's a weird thing, this whole being alive situation.

Just posted on the new brog, Fight Gone Blog. Check it out for some light  pleasure reading prior to the big Fight on September 25!

Monday, August 30, 2010


 Today was a nice change of pace from those ridiculous 400's of last week. I'm feeling much better about CrossFit in general now that I have mapped out a little timeline for myself. I put down some reference points that I would like to achieve. If I don't hit the marks, no big deal. It's just a way of comparing where I was last year to where I am now. However, I am going to take these marks into consideration as indicators of preparedness for competition. My ultimate goal is to make the CrossFit Games. My other goals are to make it through sectionals and to place well at regionals. But I'm not going to put myself into an event when my body isn't physically ready for it and by meeting these standards that I have set for myself, I will know where I stand in terms of competitiveness. I'm hoping to find a coach or another athlete who will go into an accountability program like I had with Michael Stanwyck last year.

We started laying out some baselines today, which will continue over the month. First we did back squat. I hit 215 back in January and did some reps of 155 over the past few weeks.


I'm really please with my effort today. Not so much with my form, but I'm sure that will develop. My goal is to be able to hit 2 reps of 225 by December, as suggested by my coach this morning Michael Winchester. Sounds good ya?

Speaking of Coach Mike, he had a great post about accountability on his blog. I'm going to borrow from him, even though I'm not in the Wolf Pack, due to my lack of testicles.

"I will take ownership. I will take ownership of my thoughts, words and actions. I will take ownership of my diet. I will take ownership of my lack of flexibility. I will take ownership for not training strength. I will take ownership for the decline in my METCON. I will take ownership for my commitments and responsibilities. I will take ownership for myself and my wolf pack. I will take ownership of my integrity. I will take ownership of my financial situation. I will take ownership of my goals and dreams. I will take ownership of my relationships to my family, friends and loved ones. I will take ownership of my ownership.

I will commit. I commit to pushing my potential. I commit to achieving that potential. I commit to being my best every single day and giving my all in each and every situation. I commit to taking opportunities presented and converting them into successes. I commit to creating something from nothing. I commit to turning dreams and goals into realities. I commit to this life, this world and the rest of eternity."

 Do it to it.

Some hard stuff.

Dear Dr. Saeki,

June 1, 2010

I recently had the pleasure of seeing your patient, Ms. Ingrid Kantola in a clinic for follow-up. As you may recall, Ms. Kantola is a 24 year old woman who presented with mitral valve vegetation and endocarditis and was found to be in congestive heart failure. On May 11, 2010, she underwent mitral valve repair with a pericardial patch augmentation of the anterior and posterior leaflet and a 28mm Cosgrove Edwards annuloplasty band. Her postoperative course was uneventful and she was discharged home on May 17, 2010.

She returns today to clinic for follow-up. She states she is feeling well and denies fevers. Her appetite has normalized. She is able to walk without difficulty and has no shortness of breath.

On physical examinations, she is afebrile with a heart rate of 60 and regular and a respiratory rate of 12. Her blood pressure is 121/65. Her cardiac examination reveals a regular rhythm. Her chest is clear to auscultation and her respiration is non-labored. Her submammary incision is healing well. Her lower extremities are without edema.

Ms. Kantola is recovering well from her mitral valve repair with a pericardial patch augmentation of the anterior and posterior leaflet. I recommend continuation of Coumadin for 3 months for her prosthetic annuloplasty ring. I defer to you and further judgements in her medication as well as her enrollment in cardiac rehabilitation program.

It certainly has been a pleasure to participate in the care of Ms. Kantola. If I can be of any further assistance, please do not hesitate to contact me.

Sincerely yours,
Abbas Ardehali, M.D.

Description of Procedure (ammended)

Patient was brought into the operating room and after satisfactory anesthesia the chest, abdomen, groins, and legs were prepped and draped in the usual fashion. Submammary incision was made, the incision was carried out, and a flap was created overlying the sternum. Median sternotomy was completed. Pericardium was opened.... With adequate ACT, the patient was placed on cardiopulmonary bypass and cooled to a temperature of 32 degrees. Aorta was crossclamped, a dose of antegrade cardioplaegia was given which resulted in arrest of the heart. The right atrium was opened... There was significant destruction of the A1 and P1 segment of the mitral valve leaflet, furthermore there was a hole in the anterior leaflet. This area was debrided in it entirety. Then I used a piece of autologus pericardium and it was sewn to create a patch where the anterior and posterior P1 and A1 segments of the mitral valve. The valve was tested and appeared to be quite competent and the patient was rewarmed. With a dose of warm retrorade cardioplaegia followed by administration of warm blood... After normal de-airing manuvers, the aortic crossclamp was removed. The heart resumed regular activity. With optimal hemostatis and hemidynamics, the patient was successfully weaned off cardiopulmonary bypass.... The sternum was reapproximated with wires and cables. The muscle layers were used to cover all the wires and cables.... The skin was closed in subcuticular fashion. Sponge and needle counts were correct. Estimated blood loss: unknown.

Tuesday, August 24, 2010

trying to be beast mode about it

Today I got worse.

Standard Warm Up
PVC Shoulder Dislocates
20 squats
15 push ups
20 twists
400m run
Dynamic drills (High knees, butt kicks, lunge twists, over/unders, inch worms, kareokas, etc)
KB- Farmers walk, rack walk, OH walk- both arms

4x 400m run (rest about 2:15 in between)
1:28, 1:33, 1:37, 1:44

Tabata Push Ups
8x 20 seconds work, 10 seconds rest
7, 7, 7, 7, 5, 5, 5, 6

4x 400m run

1:55, 2:04, coach benched me, 1:40

Nearly last on every round. And running is one of my favorite things!