Toe Injury

So, last night I hurt the middle toe of my right foot.  I slammed it into the stool that was in the hallway as I was wondering through in the dark.  It hurt a lot and I wasn't sure if it was broken or not.

Getting up in the morning and doing a bit of Googling, I don't believe that it is broken.  It doesn't look too bad.  It's a bit swollen around the top knuckle and that's where it hurts the most.  If it were broken, I believe it would be purple and much more painful.  The suggestion seems to be to tie zee toe up to a buddy toe for support.  After my shower I strapped him to the toe on the right (smaller one).  Didn't know which toe to pick.  While the one on the right is bigger and perhaps would offer more support, I wonder if it works harder which means it would be dragging my injured toe into taking on more work.

No workouts scheduled for today but I do want to do some Hip Mobility later on.

Maggie is at 50/50 now and still doing well.  She is gassy today though...first time since she was sick the other week.

I've been eating cleanly so far today but Friday nights tend to be nasty so we'll see.  Placed an order for "Everyday Paleo" .  This book is by Sarah Fragoso and Robb Wolf is in there as well.  Book has 190 reviews and is rated at 5 Stars!  Maybe this is the one that will speak to me!!!

Quite honestly, I think my issue is with planning and preparation.  Hunger hits and I want to eat now, not in 1 hour.  Also, I want to grab something so I can run out the door and enjoy the weather.  I don't want to spend an hour cooking.  Also, I need to learn how to prepare more food so I don't get bored.

Discovered a recipe for Spaghetti Squash Casserole (video) on Marks' Daily Apple today.  Looks good and looks simple to make.  Will make an effort to make this on the weekend.

Did Mobility WOD from Dave and well as Couch Stretch

WODs and Stretches

Did my mobility stretches

Did a WOD

Maggie switched over to 50/50

Chiro Visit

Back has been bothering me for at least 2 months now.  Although I've had a few visits to Dave, things don't seem to be getting better.  I'm having a hard time straightening up when I get out of my chair and I don't like to pick things up off the floor.

Since the old regular hasn't been working, he is going to try something else with me.  We are going to focus on some hip stretches.  I am to go back in 2 weeks time.

#1

On the floor with legs like you are going to do Samson strech, but:

Angle out the back leg as far as you can so you feel the stretch and keep your pelvis point forward

Put kettle bell down to keep your foot from drifting back in

Do 2 minutes each leg

#2

On a bench, put your shin on it and hand, other leg on floor out from the bench.  Move around, squat, whatever to get a good stretch.

#3

on floor, bench, couch, whatever....

Put your leg up in bent position where
knee falls out, away from your body.

lean down into stretch...will probably
feel in butt and other places

 #4

Do the floor rolls

Flat on back.

Arms overhead

Bring one arm up to point at ceiling....lead with that arm and roll over keeping the lower body still.  Do not use lower body

#5

Get on hands and knees

Right arm out and left leg back.  Do not allow your pelvis/hips to sway.

Repeat with opposite

#6

Sit on table...bring foot up the opposite shin without lifting your leg

Sit on table...turn foot out..rotation

#7

Do couch stretches

He also mentioned during the golf swing that you rotate your rib cage, not your entire upper body, which is what I do.  I probably due this because of tightness.

I asked about deadlifts.  He said it's ok to do them but not to chase PR's

Diet

In Charlottetown today.  Ate a Timothy's breakfast sandwich, pizza from Urban Eatery for lunch, a Cliff bar as a morning snack and then turkey dinner at Rhonda & Tony's.  I'm stuffed.

Don’t Go In the Pain Cave

Haven't done this in a while...probably a good thing!

Today I did this Mobility WOD for the second time.  I am definitely tighter in my right hip than in my left.

Mobility WOD

• shin against wall do 2 minutes with your hand on the floor.  Push your butt toward the floor and towards your supporting leg
• do 2 more minutes with your hand off the floor and your upper body straight up (very tight for me)

Did a CrossFit WOD Today as well based on CrossFit Generations Technique/Light Volume MEBB

CrossFit WOD

MEBB
Jerk:                     10 -  8 -  6 -  6 -   6
Weight Used:        35- 45- 55- 65-  75

WOD
20-15-10
Ring Rows
Ring Dips
Knees to Elbows

Warmup included some Turkish Getups.... Remember these points:

• Arm on the floor at 45 degrees
• Heel should be close to hip
• Your opposite leg should NOT come up!
• Exhale on way up to keep abs tight 
• Your lower back should push to floor

Life

Maggie:
2nd Meal at 75% wet, 25% dry

Diet: So far so good today.  Haven't eaten any junk.