Last week taught me that my mind was ready long before my body was. This week felt different. For the first time since surgery, I started feeling like I was finding my place again—not because my hip was completely healed, but because I was slowly getting pieces of my normal life back.
Celebrating 13 Years
The first weekend in June is always a special one at CrossFit 4042. It's our gym anniversary.
This year marked 13 years as a gym and my third year as the owner. Every year we celebrate our members with a fun workout, giveaways, T-shirts, and a cookout. It's one of my favorite events of the year.
Leading up to it, I wasn't sure how involved I'd be able to be. Thankfully, my daughter Morgan stepped in and took charge. She organized the workout, helped put together the raffle baskets, and made sure everything ran smoothly. Local businesses generously donated prizes, and our Launch JoCo class helped provide even more giveaways for our members.
Watching everyone come together reminded me just how special our community is.
A Big Win
Something unexpected happened that day.
I felt...good.
I walked around the gym without my cane. Members commented on how well I was moving, and for the first time since surgery, I could actually see the progress for myself.
Now, I'll be honest—I paid for it afterward.
The rest of the weekend was mostly spent resting in my chair, but it was absolutely worth it. Sometimes a good day gives you exactly the motivation you need to keep going.
Physical Therapy Keeps Moving Forward
Physical therapy continued progressing.
This week I graduated to leg presses, hamstring curls, and leg extensions. It felt good to finally put a little resistance back into my workouts.
Most of those exercises weren't painful.
The ones that humbled me?
Straight-leg raises.
Clamshells.
Anything that isolated my hip flexor felt incredibly difficult. It amazed me that movements so simple could be so challenging after surgery.
Those became my homework. I kept practicing them every day, knowing that getting stronger meant doing the things I liked the least.
Returning to the Gym—My Way
One of my members brought me a small pedal bike that fit under a chair.
It doesn't sound like much, but it became my first "workout."
During our 4:30 class—my normal workout time—I would sit on a box, pedal, work through my physical therapy exercises, do a little upper-body work, and simply be present.
I wasn't doing CrossFit.
But I was rebuilding the habit.
That was just as important.
Being back in the gym wasn't about fitness yet. It was about reconnecting with the place and the people that give me so much energy.
Learning My New Limits
I even tried getting on one of our upright bikes after my physical therapist gave me permission.
My hip had other plans.
I couldn't make a full revolution with the pedals.
Instead of getting frustrated, I reminded myself that recovery isn't about proving what you can do.
It's about learning what your body is ready for today.
The Impulse Purchase
There was still one thing I couldn't solve.
Sleep.
I was bouncing between my recliner, the couch, and occasionally trying my bed, but nothing felt comfortable.
By the end of the week, I finally gave in and panic-bought a new mattress.
Maybe it was an impulse purchase.
Maybe it was wishful thinking.
Either way, I was hoping better sleep would finally help my body recover the way I knew it needed to.
Sometimes healing means buying the bed.
Looking Back
Week five wasn't about huge physical milestones.
It was about hope.
I started feeling like myself again.
I laughed more.
I spent time with my members.
I moved without my cane.
I found ways to "work out" even when I couldn't really work out.
Those little moments reminded me that progress isn't measured by how much weight you can lift.
Sometimes it's measured by how much of your life you get back.
What I Wish I'd Known
- Recovery isn't about getting back to normal overnight—it's about rebuilding your routine one step at a time.
- Celebrate every milestone, even if it seems small.
- Some of the simplest exercises will be the hardest.
- Never underestimate the power of your community.
Coach's Take
As coaches, we often tell people to trust the process. This week reminded me that the process isn't always exciting. Sometimes success looks like showing up, doing the basics, and celebrating the little victories. That's true in the gym, and it's true in recovery.
Next Week: More strength, better movement, and finally starting to trust my new hip as recovery continued.
Thanks for reading!
I'll be sharing another chapter of my recovery each week—from those first uncertain steps to eventually returning to CrossFit.
If you're recovering from surgery, dealing with an injury, or simply looking for support on your own health journey, I'd love to connect.
🏋️ Learn more about CrossFit 4042: www.crossfit4042.com
💚 Follow along for weekly recovery updates: Facebook & Instagram @CrossFit4042
📩 Have questions or want to share your own recovery story? Send me a message—I'd love to hear from you.
Next Week: A turning point. Sleeping in my own bed again, getting stronger in physical therapy, and finally feeling like I was moving forward instead of just getting through each day.
About the Author
Amy Locklear is the owner of CrossFit 4042 and a CrossFit and nutrition coach passionate about helping people build strength, improve their health, and live active lives. After undergoing a total hip replacement at age 51, she's documenting her recovery to encourage others facing surgery, injury, or setbacks to keep moving forward—one step at a time.
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