My foot/ankle is majorly f#cked. Can barely walk or put any weight on it. Went to the ortho today and had an X-ray done. She said all the bones looked fine and that it seems like severe tendonitis or something similar. (Possibly aggravated by working hard for two days in shoes with minimal arch support and then further aggravated by working out when I got home) They gave me a walking boot that I had to take off because of terrible discomfort and pain. Also, back on Prednisone for a week. I guess I will plan to stay off of it until it starts feeling better. Still planning to do some upper body deload work and metcons. If I have time and it starts feeling a little better I might go to the community center and swim in the indoor pool. At this point I’m trying to eliminate any unnecessary walking.
Damn. Sorry to read this Trent. 
Sounds like chest day is best day for awhile.
Seriously though, hopefully it heals quickly.
Well that sucks! Hope it feels better soon. I have a hard time finding shoes with ANY arch supports. I have bought all kinds. Not much help. Best thing I have found is elastic tape for horses at TSC.
Yep, upper push, pull, vanity arms. Then repeat!
Fingers crossed it heals quick.
Thanks @shaneinga @ChickenLittle @raven78! I really appreciate it! I’m using this setback as an opportunity to learn how to have a good attitude while being forced to be stationary. (Not something I’ve done in the past…) As much as it eats me alive to be still, calm and patient (and in pain), I’m really trying to use this to grow in those areas, especially when faced with work stress and everything else. So there is your positive statement for the day. 
First Tuesday I haven’t trained in months.
Sounds good man. Time to catch up on some meditation and zen time. 
Sorry to read this.
Yesterday’s Cals: 3,000/+500
Garage
Metcon
Complete the Following for Time:
1 Round =
10 Calorie Airdyne (Arms Only)
6 DB Snatches (Seated), Right Arm, 30 lb
6 DB Snatches (Seated), Left Arm, 30 lb
“X”
For each round, do one of the following where “X” is indicated above. Move through each exercise until all are complete. 12 Rounds Total.
“X” =
20 Pull-ups
30 Push-ups
15 Reverse Lunges (Left Leg Only)
15 Knees to Elbows
20 Ring Rows
15 DB Overhead Press (Each Arm), 30 lb
15 Pistols, Assisted (Left Leg Only)
20 Leg Raises
20 Hammer-Grip Pull-ups
20 Ring Dips
15 Box Step-ups (Left Leg Only)
10 4-Count Flutter Kicks
42:00, 505 Calories,140 BPM
Comments: That might be the most legit (mostly) upper body metcon I’ve ever come up with. In the past, when one leg is out of commission I don’t work the other leg but I think at this point I’ll take what I can get. LOL Only did 45 total reps on the left leg so it wasn’t too bad. That was a very good metcon for what it is. Getting in work. That’s all that matters.
Hell yeah. I knew you wouldn’t take it laying down and would find someway to get some work in. 
Very impressive Trent!
Is it worth adding in some calf raises on the good leg, to help promote blood flow on both legs to maybe help healing speed? Way to get after it and finding a way!
That’s a great thought. I quit doing calf raises a while back as they… aggravate my feet. 
Sure do miss them though!
Garage
Metcon
AMRAP in 20 minutes of:
10 Calorie Airdyne (Arms Only)
12 Seated DB Snatches, 30 lb
10 Pull-ups
20 Push-ups
10 Knees to Elbows
4 Rounds +Airdyne, Snatches, Pull-ups. 234 Cals, 140 BPM
Gym
Hip Adduction
3(10x190)
Hip Abduction
3(10x190)
LF Back Extension
3(8x170)
Bench
10x135
8x155
6x175
4x185
SS
Leg Raises
4x12
HS IL Row
10x115
8x135
6x160
4x180
HS IL Bench
14x45 PS
10x55
6x65
SS
HS IL High Row
3(10x90 PS)
LF Leg Curl
3(10x130)
Rope Curls
3x8
SS
Rope Tricep Extensions
3x8
58:00, 396 Cals, 104 BPM
Comments: Good session. It was great to be back in the gym again after missing it last week. Started with an upper body metcon in the garage and then went to the gym. I did a much leg stuff as I could with bench and rows. Leg Press, Squats, etc. still hurt so I skipped those. The foot is feeling better for the most part but I’m not out of the woods yet. Tomorrow is supposed to be a long cardio day but I don’t want to do the Peloton and am not sure what to do. Will have to figure something out.
Solid session Trent. Good to see you back at the gym.
You could always a do the rower with all arms. I did that after my knee surgery. It will absolutely qualify as cardio. 
Thanks Shane. LOL I think I’d rather get fat and out of shape than do just the rower for arms for 40 minutes. 
Yesterday’s Cals: 3,100/+200 (Pasta Night)
Garage
Metcon
Complete 12 Rounds for Time of the Following:
10 Calorie Airdyne
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
Comments: Did the same metcon as last week as I thought it covered a lot of ground and took about 40 minutes to complete, while not really wearing down any particular muscle group too much. I did a few extra calories on the Airdyne each round and did about a 50/50 split of arms and legs and arms only. Just trying to work the legs back into the mix. I did all pistols for the left leg this time instead of reverse lunges and box step-ups which hurt my foot last week. Finished about 30 seconds faster and burned about 50 fewer calories than last week. HR was about 6 BPM slower too.
I’m going to have to try and get really creative this week. I’ll probably go to the gym tomorrow and then I am hoping to do some sort of Peloton ride on Thursday. Even if it is low impact and all in the saddle.
Heck of a metcon Trent!
Way to get creative and still get in a hell of a workout.
I do a lot of my rides, most, in the saddle. You can still get productive work in like this but it’s definitely easier than what you are accustomed to.
Thanks Shane. If you have a leg/knee/ankle injury and want some long conditioning, come back and find this metcon. This is about as good of an upper body metcon as anything I’ve ever done.
You bring up a good point about riding in the saddle. I need to do a lot more of that. 
Yesterday’s Cals: 2,600/-300
Peloton
20 Minute Low Impact Ride – Leanne Hainsby
6.27 miles, 18.8 mph, 186 kcal, 115 BPM
5 Minute Cool Down Ride
Garage
Pull-ups
8xBW
10xBW
6xBW+25
4xBW+35
SS
Side Lat Raises
3(10x20 lb Per Side)
9:00
Gym
HS IL Shoulder Press
10x45 PS
8x55
6x65
4x75
SS
HS IL Low Row
3(10x70 PS)
Arsenal Shoulder Press
10x35 PS
8x45
6x55
4x65
SS
EZ Bar Front Raises
3(10x40)
LF Hamstring Curl
10x130
8x150
6x170
Reverse Pec Deck
10x110
8x130
6x150
38:00, 257 Cals, 99 BPM
Comments: Good session. First time back on the Peloton in two weeks. I did feel a little bit of pain in my foot but nothing terrible. Stayed in the saddle and kept it at a very comfortable pace. Then did some pull-ups in the garage and went to the gym. Got some heavy shoulder press work in and some good accessory work. I’ll take it.
That’s a great looking session Trent. Nice low impact ride followed up by some strong pull ups, and a great gym session.
Foot is barely slowing you down. 
Thanks Shane. Felt good to be back on the bike again. Hoping the foot keeps on improving.