Rest day/Make ups
This time last year… Anthony wrote on The Plan.
A Different Paleo Challenge, or May This Be the Most Useless Post You’ll Ever Read
-Jean Janes
As always, I followed the recent paleo challenge with great interest, excited to see new folks embracing the lifestyle and to hear about the struggles and successes. Congratulations to the many who participated. I had to pass on this challenge because, when it started, I’d already become an unwilling participant in another paleo challenge.
My paleo challenge began on May 11. Right after I hopped off the bus across from my office building, I tripped on the sidewalk, landed on my chin, and spent the rest of the day in the ER. Diagnosis: fractured and dislocated jaw, front tooth knocked out of place, stitches in my chin, sprained finger, and badly bruised knee. The fix: jaw wired shut for four weeks. Recommended diet: anything that fits through a straw.
One of my first emails from the ER was to Coach Bryce to get recommendations for protein shakes and supplements, which I thought were my only options. Once I got home from the hospital, I started researching jaw surgery diets, and discovered that people in my position consume everything from soup to pizza — through a straw. This was good news for me, because after a few days the steady diet of protein shakes upset my stomach and wasn’t sufficient to sustain a decent energy level, not to mention it was not satisfying. I also dropped eight pounds within the first week.
I decided to try duplicating my regular diet as closely as possible, which, along with the greens and reds supplements Coach Bryce recommended and suggestions from Chris Summers and other CFC members, helped stabilize my weight and made me feel more satisfied. For example, before jaw surgery, my pre-workout meal was 3-4 ounces of turkey with avocado. Post-jaw surgery I liquefied the turkey and avocado in the blender, strained it, and consumed it through a straw. I made turkey chili with broccoli, spinach, and roasted red peppers; eggs with spinach; sole with tomatoes, capers, and olives; salmon with balsamic vinegar and garlic; kale soup; a variety of vegetables liquified with low-sodium vegetable juice; and roasted chicken breast with shallots, Dijon mustard, and cayenne pepper.
Granted, I spent two to three hours every evening preparing food for the next day, but the payoff was greater satisfaction from food that had more flavor, even if it lacked texture and beautiful presentation. I still consumed protein shakes, but usually as snacks when at work, and always with Coach Bryce’s recommended supplements.
I cannot say that this diet necessarily improved my performance at the box. The trauma to my whole body (not to mention the fact that I couldn’t breathe through my mouth) slowed me down even more than usual and I definitely was (and remain) skittish about moves that might cause me to trip or hit my chin. But I believe the effort to stick to a paleo plan helped me to continue participating in the strength program and to get through the workday without a major energy crash.
After four weeks of having my jaw wired shut, I transitioned to rubber bands to stabilize my jaw. Now I can open my mouth some, and I can eat soft food. I’ve replaced the blender and strainer with a food processor, which cuts down significantly on food preparation time. Another four weeks and my surgeon will remove the rest of the hardware and I will start the necessary dental work to repair the damage my klutziness caused my teeth. I am hoping for some chewing action by then; the one thing I have not been able to enjoy is a huge salad with lots and lots of crunchy vegetables, some chewy protein, and a lovely vinaigrette.
I hope this will be the most useless post you will ever read, as I would not wish this situation on anyone. But if you found that the three-week paleo challenge changed your game for the better, then if nothing else, know that it is possible to maintain it no matter what the circumstances. Eat well, visit the box often, and always pick up your feet when you’re walking.
Jean, I commend you! December 1999, I had upper and lower jaw surgery so this is oh so familiar. Difference is I wasn’t thinking paleo I blended mastacholli noodles and felt like an unbalanced bobble head =/
Your an inspiration! Great post :)
-your jaw twin
You are amazing Jean! So glad that you are on the road to recovery. Your determination always inspires me!
Jean – you and I know both know that you didn’t trip gettin’ off no bus…it was a bar fight.
@Crossfit XLR8 (Portland, TX)
WOD
“Power Clean Runs”
For time: 10 down to 1 Clean(135/95) with 200M Run between each.
14:41
For anybody visiting the Corpus Christi area, this is an awesome box. Its a little out of the way, across the bay, in Portland, but its an awesome space.
Jean – amazing article, happy to hear you are recovering but a “bar fight”. I gotta hang out with you
Week 13 Day 5 done! Vaca time!
Press
6 x 3 @ 125 Amrap @ 125 for 7 reps
Bent Over Row
6 x 3 @ 125 amrap @ 125 for 15 reps
Conditioning
20-15-10-5 reps of:
Chest-to-Bar Pull-ups
Ring Dips
Burpees
This hurt bad!
BB JM Press
2 x 10 @ 65 elbow started to hurt
BB Curls
4 x 10 @ 65
Time for fudge and taffy
Is it too late to reserve a spot for the 7p rowing class tonight?
Amazing story Jean! I see you at the box every 6a class I attend and had no idea you were working out with a broken jaw!
Jean – you are one of the toughest people I know. I would have sat on my couch and complained about my situation, but not you…you were at the 6 am before anyone else every single day working out and kicking ass. I am so impressed with your attitude and commitment. I want to see a picture of the smile on your face when you have a big crunchy meat filled salad!
Damn Jean.
Color me impressed.
I have never ever seen anyone with the ability to turn any situation into a positive one. Seriously, you are a true inspiration. I want to be you when I grow up. :=)
Dear Jean,
I would love to bring you some soup in the near future. Is there anything you particularly do not like or are allergic to?
What?! That is a crazy story!
I’m so glad you are on your way to recovery. I cannot imagine having to deal with all that. Like Sommer, I probably would have pouted. You definetly show us all how it’s done and how to live life. Thank you for the inspiration.
Jean- thanks, for sharing! You’re story is very inspirational and impressive!
Hero Workout: Holbrook
5 Thruster (42#- can probably move up to 47# next time)
10 Pull-ups (gray and red band- going to focus on just the gray band going forward, even if it takes longer to do the workout)
100 m sprint
10 rounds for time: 15:42 (probably could have done it faster, but the humidity was horrible on the runs and made it really hard to breath with my asthma, so I couldn’t run fast).
First ever hero workout. It was tough!
@Alexa…you never miss a SOUPportunity.
Jean…you are an inspiration! Great write up….you’re a tough gal!
Crossfit Thin Air. Winter Park, Colorado
First thing…..the altitude killed me!! Couldn’t catch my breath!
Warm up: row 500m
Tabata double unders
Strength: 3 *5 OHS. 55#
WOD:
12 min AMRAP
12 kbs 35#
12 wall balls. 10/6# ( target was a small floating circle…weird)
12 SDHP 45#
5 rounds even…..I’m interested to see what I could get back in Chicago with normal air)
Cash out: HSPU
Side note: the owner/coach , David Zink, is competing in the Masters at the Crossfit Games next week.
Jean – you are such a trooper! Thanks for sharing your story!
Glad you’re gettig better, Jean!
Turns our I can make it to the noon rowing class! Sorry for the late cancellation. Hope there are more in the future!
Wow. Meant to say turns out I can’t make it.
Rx Chief. Completed four rounds in the first three cycles and only 3 in the last two. Cleans felt pretty solid.
@Jean, Thanks for sharing. Stay tough!
There are still spaces in the rowing clinic today! Just show up!
Great post Jean–definitely NOT useless! So glad to hear you are actively (actively being the operative word) on your way to being 100% again. Oh what I would give for just an ounce of that moxie… :) Thanks for sharing!
Jean – Wow! That is unreal! I’m glad you are on the mend. It’s wonderful that you haven’t let this prevent you from getting to CFC. You’re amazing!
I think you should take Alexa up on the soup offer! :o)
Great article Jean!
@ Jean
I have been telling all the FNG’s that you fought off a ruthless gang of muggers and only broke your jaw because you kicked one so hard that you accidentally hit yourself in the face… so imagine my dismay when I see this post written here this morning. Fortunately most of them do not read the blog, so we should be all good.
@ Alexa
I do not like okra, squash or zucchini and am wildly allergic to mushrooms, otherwise I like anything else. Thanks.
I’m out today and then should be back in tomorrow to do some upper body workouts, I am not permitted to do anything that involves back flexion (sp?). Looks like I will have ample time to work on my dead hang pullups.
Jean- you’ve always been an inspiration to me at our 6 a.m. workouts, even more so when we did some partner WOD’s and warm-ups. Not once while you’ve been recovering did I ever notice a waver in your step. You always put 100% effort into it and that’s amazing. Glad you’re healing well!!
Hero WOD:
“Michael”
3 rounds
800m run
50 back extensions (sub’d good mornings with 33# bar)
50 sit-ups
29:34
I really thought my time would be better on this 1. The runs were brutal even at 6 a.m. with the heat and humidity. I rolled my ankle during the 1st 800m while trying to avoid a car. I thought I was ok enough so I kept going… I say this as I am sitting at my desk with my leg elevated, a bag of ice, my ankle so swollen that it no longer fits in my shoe and I can’t stand on it. Yeah me for persistance, I guess! Hoping to make it in for 6 a.m. tomorrow… if I can walk!!
Hats off to Jean!! If you can take 2-3 hours out of your day to prep blended paleo food, I certainly have NO excuse! Way to be an inspiration to all of us. This was so far from a useless post. If nothing else, it reminds me to be more careful as I’m a supreme klutz. :-)
@ Alexa, I don’t have a broken jaw but I REALLY like soup *wink wink*
Hero WOD Rx
JOSH
21 Overhead Squat (95#)
42 Pullups
15 OHS
30 Pullups
9 OHS
18 Pullups
14:12
Really enjoy this story, and getting to see Jean continue her efforts at the box was inspiring. Strong willpower can help you overcome about anything.
@ Drew (COTC): Busted.
@ JoeP: Just laughed. I don’t have enough mobility to kick myself in the face.
@ Everyone else: Thank you for the kind words and offers of food. Believe me, I did my fair share of pouting and sobbing, but I would have been so much worse (and likely would have no friends now) if I had not figured out the food issue. Hungry Jean is a surly Jean. Six days and counting to hardware removal. Let the chewing begin.
Thanks for sharing Jean!.not a useless post at all.
Press @110
6×3 then 1×10 (goal was to beat Scott)
Ring rows instead.
6×3 then 1×10
4×8 JM press, BB curl @45
Red band pull aparts
Wow Jean – I had no idea! You’re one tough lady. Hope you feel better soon.
Rowing clinic at noon… thanks Sarah for the pointers!
Then 1RM Back Squat
175 (5# PR)
Was really close to 180# but lost it on the way up. Weak sauce. Need to commit!!! Thanks Kelly for the spots.
See you all later for a metcon.
You just took away every and any excuses someone might have about how much work it is to eat right…I would have never done that kind of prep work, amazing. Thanks for sharing
Deadlifts
10 @ 135
10 @ 185
8 @ 225
5 @ 275
6X3 @ 307.5
AMRAP @ 307.5 = 9
6X2 Split Jerks with 185 – Called for more but I still hate bring the weight back down. This is the most I have tried and it was better than before, I will do the 205 next time.
Bulgarian Split squats + grey banded back extensions
4 X 6-8/leg @ 75
Conditioning:
135#
1 deadlift
2 hang squat cleans
1 jerk
2 back squats
1 jerk
2 front squats
Should have tried more but after 300 air squats and 2 miles of running during Murph yesterday I decided 135 was good.
Post 800 sled pull with 45X and my son pulling the other sled.
Jean-amazing story. I would have probably been living off Potbelly’s milkshakes :) Good luck getting the hardware off!
Awesome stuff Jean, inspirational!
@JoeP So you’re really into things with squishy textures, got it.
@KrystalB Well, you did lend me your paleo challenge buddy…
@GinaP You’re a SOUPer star.
Made up a hero WOD in honor of Independence Day.
The Seven: 36:15 not Rx
Saved my back by going light on all the weighted movements: 95# thrusters, 185# and then 145# DLs after 4 rds I think, 1.5p KBS.
Great job by Emi today doing this with me, thanks for the push, and you killed it!
Great write-up Jean! You’re hardcore. Most people would just stay at home and expect a pity party, but you’re at the box gutting it out. I am both inspired and intimidated by you!
@Jean super motivating story, and really challenges how mentally tough we can be and you are proof of it. Speaking of tough, today is a good example of how relying on our excellent coaches can get you in trouble:
Glenn: “Andrew, what are you doing today?”
Me: “I was thinking of doing Murph.”
Glenn: “Cool, you gonna do it with a vest?”
Me: “Naw, I don’t have a vest.”
Glenn: “Oh, that’s okay I got one in the other room, go ahead and grab it and we’ll get started.”
Me: “…………….sure?”
First time doing Murph, 20# vest and came in around 58:00. That was estimated time cause transformers were blowing up around the CFC space today. So power was coming in and out.
BIG Shoutout to Josh who saw me literally melting away on the last airsquats and after he finished his workout, ran the entire last mile with me. Makes you really appreciate our community even more.
Jean! You’re amazing! Most people would simply give up or stop trying- not you! Very creative with your nutrition too. A great and inspiring write up and another of the many reasons why you rock!
“Hammer”
5 Rounds – 31:02
5 Power Cleans @ 135
10 Front Squats @ 135
5 Jerks @ 135
20 Pull Ups
Rest 90 seconds
Not sure how long most of my rests were because power was in and out. Grip strength was a big factor on the pull ups, especially since I was on the fat bar in the bottom of the old space. During the bar movements I didn’t do the best job controlling my breathing and had to break them up more than I would have liked. After the first every round was quick singles for cleans, 2×5 front squats, and 5 jerks, with rests in between each.
Post – the second mile of Murph with A Dub, who did it for the first time and wore a vest. Great work man.
Did Tuesday’s workout today.
21-15-9
Deadlifts (145#)
Thrusters (65#)
7:07
Thanks Jason for counting for me.
@Jean, I can’t say that I have ever been in a class with you, but our encounters at the gym and your posts on the blog have made me keenly aware of how persistent and tough you are! Your grit and ability to continue plugging on in the most challenging situations is awesome and inspirational.
Incredible story Jean!
Very motivating, Jean. You’re a badass.
Strength 13.3 today
A1- DL 6×3 @290, 1x AMRAP =7. Probably had another one or two in me but DL AMRAPs scare me, I prefer to bail early
B1- Jerk- programmed for #190, went #155 because I still have a funny upper back from a couple of weeks ago, didn’t want to pull a JoeP.
C1- Bulgarian suck squats 3×6 per leg #95
C2- Banded back extensions 3×12-15
Conditioning: 5 rounds:
1 DL, 2 hang power squat, 1 jerk, 2 back squat, 1 jerk 2 front squats, rest 1 minute. I did #135, probably could have tolerated #10 more but this was still plenty.
Post- sled pulls with Big Daddy Dane down the block & back. Our last 1/2 lap was a sprint as the skies were opening up. I really enjoyed sled pulling, gotta figure out a way to do more.
@Jean- Great story and like everyone has said truly inspirational. Instead of letting your situation get the best of you you continue to get to the box well before 6am and workout. We can all learn from your positive outlook. All the best in your recovery.
Great story Jean! Thanks for sharing!
True grit Jean. Good stuff.
Strength 6.4
A1) Deadlift 1×3 @ 250#
A2) Deadlift 1×3 @ 280#
A3) Deadlift 3×8 @ 300#—AMRAP set 17 reps, with straps
B1) Hang Power Clean 6×2 @ 205 right into 6×5 front sqauts without dropping bar, :90 rest between sets
Conditioning
10-8-6-4-2 @ 145# of
Romanin Deadlifts
Back Step Lunges
Overhead Squats
9:01. Did 10 set unbroken. Rested after every set of OHS. Dropped after 8 and 6 set of back step lunges before doing the OHS.
D1) Gray band back extensions 4×20
Pre–10 mile easy bike ride
Post–20 min planks
Tired….
Woops, meant to post this for yesterday, not monday.
Operation Strong Like Suns and Guns Out
Did a double as I am doing my first 24 hr shift as an attending today. Scary!
Press 7×3 at 58#’s
AMRAP 10 reps
Took a break when the smoke started coming out of the vents
Deadlift 7×3 at 180
AMRAP 6 or 7, can’t remember
3 Rounds of
8 x BB JM Press at 22
8x BB Curl
25 band pull aparts.
2 rounds of
6 Bulg Split squats at 53
12 back extensions gray band
Then we had to go to puppy class. And my legs were smoked.
Jean,
I am so glad to hear you are on the road to recovery and only a few days away from freedom from the “hardware”. You continue to inspire me and I am in awe of your ability to make the best of a very difficult situation. An injury like that would cause most to take time off from crossfit but not you. You have such a positive attitude and I know that is why you are healing up remarkably well and with such determination. I believe positive thinking definitely influences the healing process and you certainly have shown that to be the case. Can’t wait to see your smiling face when you are 100% with full ROM in your jaw.
On a side note: if you tell me the name of the dram shop you stopped in when you got in your bar fight I will give you the name of a good lawyer;)
Stay tough Jean!