Shane’s limping workout
Leg Extensions
20 x 85
20 x 115
10 x 145
Lying leg curls
12 x 95
12 x 125
12 x 155
Pec Deck
16 x 190
12 x 210
12 x 230
CG Lat Pulls
12 x 160
10 x 180
HS OHP
20 x 25 per side
20 x 45
20 x 55
HS ISO Bicep Curls
20 x 40 per side
20 x 50
Tricep Rope
20 x 42.5
16 x 50
12 x 57.5
30 minutes
Bike
That’s it. Just going through the motions.
Sorry to hear that you were limping for this one Shane. Still a solid session. Plenty of respectable work in there. I’m glad you were able to get in there and go through the motions at least. It seems like cardio is always the biggest challenge when you have a foot/leg injury. I remember putting some metcons together last year that had seated DB Snatches, Arms-only Airdyne and the rest upper body (Push/Pull). Swimming also works well for cardio but you would have to find an indoor pool.
I confess this made me laugh more than it should have.
But I’m laughing with you, right?
Thanks Trent. The bike wasn’t bad for cardio today. As long as I stay in the saddle I can get some good work in. Looking at my watch I have 11048 steps for the day. Foot hurts but thankfully I am not crippled. 
I’m probably going to pay for walking this much today though. Yesterday I only walked 7500ish steps.
. It’s funny, so yes, worth a good laugh.
Oh my gosh! 
That sounds like when I had a hurt foot in Vegas that time… 
If your ankle is really hurting maybe get a knee scooter. They look weird but they really help you stay off of it. 11,000 steps is a ton for having a hurt foot. 
Just for the heck of it I dug back in my journal to last March and found this kick ass upper body metcon. Feel free to give it a shot if you want. 
Metcon
Complete 12 Rounds or Time of the Following:
10 Calorie Airdyne (Arms Only)
12 Seated DB Snatches (6 Per Arm), 30 lb
“X”
For each round, complete one of the following exercises for “X” until all rounds are complete.
20 Pull-ups
30 Push-ups
15 Pistols, Assisted (Left Leg Ony)
15 Knees to Elbows
20 Ring Rows
15 DB OHP Per Arm, 30 lb
15 Pistols, Assisted (Left Leg Ony)
20 Leg Raises
20 HG Pull-ups
20 Ring Dips
15 Pistols, Assisted (Left Leg Ony)
10 4-Count Flutter Kicks
41:22, 451 Cals, 134 BPM
Foot is getting better daily. A scooter is a great idea.
Thanks Trent for taking the time to dig that Metcon up. 
It looks like a good one. I have been in a funk this week. Just sloshing through to be honest.
Shane’s less limping workout
Leg Extensions
20 x 115
18 x 130
16 x 145
Lying leg curls
12 x 110
12 x 125
12 x 140
HS ISO Lateral chest supported Row
12 x 90 per side
12 x 135
10 x 170
Seated DB Lat Raises
12 x 27.5
15 x 27.5
16 x 27.5
Lat pulls Wide
10 x 160
10 x 180
V Grip Tricep
20 x 42.5
12 x 72.5
10 x 95
HS Bicep
12 x 45 per side x 2
Pec Deck
12 x 210
12 x 230
10 x 250
35 minutes
30 minutes bike
First day I got out of bed where it hurt a lot less to get out of bed. Off to the gym.
Wife mentioned I had a bruise, so here is my ugly foot.
That’s my leg behind it, makes my foot look huge.
Frickin solid session man! I’m not buying the whole “I’ve been in a funk” thing. You’ve been getting in about as much work as humanly possible with a hurt foot. That’s the most anyone can ask for! 
That’s some nasty looking bruising. Glad to hear that your foot is getting better though. It does look a little swollen but that should continue in the right direction based on what you’re saying. From someone with a shit load of foot injuries and problems some of my go-to fixes are:
-Soak foot in cold water (I usually do some water in bucket, etc. with several ice packs in the water. 20 minutes, 2-3+ times per day.)
-Red Light Therapy Patch: I just bought one of these a week or two ago and have been putting it on everything that hurts. At work I sit at my desk and put it/strap it on various joints/muscles. I do the same on the couch at night. As I’m typing this I have the red light patch on my hip and a heating pad on my lower back.
-Advil. No explanation needed.
-Knee Scooter. Already discussed.
Sounds like it is already getting better so that’s a huge plus. You’ll be back at full strength in no time!
Yikes! That’s one ugly foot! 
Just kidding, that’s one heck of a bruise though.
Thanks Trent.
I am trying. Foot is getting a little better daily so I am pleased with that.
Again, great info on the foot treatment. I am awful about doing anything. I haven’t even iced the damn thing yet. 
I have used some tylenol and I do elevate it but I should probably throw a bag of frozen peas on it or something.
I am ready to be back!
Yep, I was bad about doing that stuff too until I started trying it and it actually works. I will say though, just using an ice pack never usually did much for me. Submerging it into cold water, on the other hand, actually helps. I figure hell, it’s worth a shot. 
Advil (Ibuprofen) might be better that Tylenol for this as it treats both pain and reduces inflammation. Unless you can’t take it for some reason. I read that Tylenol only treats pain.
Yeah, this go around looks much better than last go around! 
It hurts just looking at it.
Thanks Trent. I need to find something big enough to put ice and my foot in. I guess I could use my cooler.
I can’t have advil. Already on a blood thinner and it thins blood, which is probably its anti inflammatory mechanism. Not sure on that though.
Agreed. 
That one was a silly drunk pool party accident. Carrying a friend over my shoulder and missed the last step coming down some stairs. Didn’t drop him, but it hurt. 
I use my Yeti cooler a lot for soaking my foot in ice water. It’s the perfect size. 10-4 on the Advil.
Please share photos of the pool party incident. Other than the injury it sounds like a great story. 
Nice job on that ride Shane. Good pace and plenty of calories torched. I’ll be honest, I don’t do a lot of her classes because she reminds me of every teacher I had in middle school and every pissed off secretary at every office that I went to but didn’t feel like being in.
That foot looks narly. (sp) I am glad you are functional though.
Haha. I don’t mind her. I do get the sentiment though. She has a hit or miss musical selection. I have learned to actually check that before joining a class now. Today had some Nirvana and Sound Garden on it so I figured what the hell.
No other pics of the pool party unfortunately.
