Road to Recovery

Can I just say, hallelujah! Koach and I are testing and easing me into using my knee again. I was able to join in the WOD with everyone on Friday and today. Over the weekend, my knee felt okay, not worst, which is a good sign post WOD. I’m excited we’re making progressions to get me back into it all, but I feel…inadequate. Perhaps that’s the wrong word. Impatient? Antsy? Frustrating? Yes, those work better.

I feel like a team player again, as opposed to my Lonely WOD’s which can be depressing because I don’t get to play with everyone. But I feel held back and that frustrates me. And I know Koach can see it, which is why he reminds me why we’re taking it slow. Needless to say, I’ve been reminded of my failure at Open Games WOD 12.3. I was toying with the idea of doing the last Open Games WOD, Koach sensed that, and he rightfully advised against it. Had he not said anything, I might have gone for it. Getting right back into RX-ing WOD’s has not gone well for me, so this is a a safer approach. I get that. Doesn’t mean I like it.

Today, for example, strength skill were back squats, I was told to use a hard target (small box) so that I ensure that I’m using just booty to bring myself up rather than quads and knees. I haven’t had to use a target since my early days of CrossFit. The WOD included OH squats, and I again had to use a hard target. There were also burpees in the WOD. I almost have to retrain my brain to make sure that I am landing on my heels when coming back in, rather than my toes - which is what is hard on my knees.

I have to constantly remind myself that this is the road to recovery that I have to take and not get mad at the fact that I can’t chase those I usually chase or try to beat everyone’s time…just yet. Koach even said to me, “Today’s not the day you try to beat everyone’s time,” but rather that I need to focus on my movements.

The competitor in me has trouble with this. But getting my knee all better trumps the urge. I will follow Koach’s orders.

120319 - Lynne

WOD
“Lynne”
Five rounds for max reps of:
Body weight bench press
Pull ups

134 reps @75#
Reps: 15/20, 13/18, 10/17, 10/12, 8/11

That 20 up there for kips aren’t stringed unfortunately – I had to hang for a few seconds in between after the initial 13 straight kips, but did stay on the bar whole time.

Need to work on my bench press game, I feel wobbly/unbalanced doing them – knew I had to make up reps with pullups.

I was just happy I was able to WOD! No lonely WOD for Jojo this day….

Editor’s note: Clearly I don’t weigh 75lbs, therefore, I clearly did not RX this WOD…just in case anyone was wondering.

Lonely WOD

CrossFit Iron Clad - Danielle Marie

For the rest of the class, today was a team WOD. I was the odd duckie out since I have a wonky knee. But thankfully Koach gave me my own personal WOD. And thanks to my sharing that I can finally string Toes to Bars, he put together this lovely WOD for me:

120312

3 rounds
5 HSPU
15 T2B
500m row

Time: 16:36
Box for HSPU

Stringed 12 T2B in first round! That’s a PR on T2B. My forearms were killing me after from going from Toes to Bar straight into rowing. Glad I was able to do a WOD, even if it was on my own.

Celebrity Trainer Bob Harper Talks CrossFit

Like so many people before him (and after him), Bob Harper, trainer of The Biggest Loser series, is now a CrossFit fiend. Having years and years of personal training and fitness under his belt, he was recently exposed to CrossFit and hasn’t turned back. This is a great piece on him talking about why he loves it and why it’s such an amazing workout. I couldn’t agree more, duh.

I haven’t talked about it yet, but I had a very rough Saturday. I’m taking this knee problem very hard. I thought I was heading toward recovery having been rolling out consistently, lacrosse ball and mobility stretches and hot/cold compressions. I even did a WOD RX on Friday and felt okay afterwards. Not much more additional pain. And I rolled out a ton after. Come Saturday, the day I am to do WOD 12.3. The box jumps are what worried me. There were box jumps in Fridays WOD but I took my time with them. Rolled out and stretched per usual before beginning. I was even so proud because I can finally string together Toes to Bar. 3,2,1, go! Knocked one round out with not much problem, then beginning of second round of box jumps just shot pain into my knee. I finished them and moved onto push presses but the hip thrusting was hitting my knee and it was getting worse and worse. I knew I had to stop. I had to listen to my body. So I did. Felt like complete shit for stopping. Angry, frustrated and sad all rolled into one. The timing for this injury couldn’t be at the worst time - during the Open.
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I haven’t talked about it yet, but I had a very rough Saturday. I’m taking this knee problem very hard. I thought I was heading toward recovery having been rolling out consistently, lacrosse ball and mobility stretches and hot/cold compressions. I even did a WOD RX on Friday and felt okay afterwards. Not much more additional pain. And I rolled out a ton after.

Come Saturday, the day I am to do WOD 12.3. The box jumps are what worried me. There were box jumps in Fridays WOD but I took my time with them.

Rolled out and stretched per usual before beginning. I was even so proud because I can finally string together Toes to Bar.

3,2,1, go! Knocked one round out with not much problem, then beginning of second round of box jumps just shot pain into my knee. I finished them and moved onto push presses but the hip thrusting was hitting my knee and it was getting worse and worse. I knew I had to stop. I had to listen to my body. So I did.

Felt like complete shit for stopping. Angry, frustrated and sad all rolled into one. The timing for this injury couldn’t be at the worst time - during the Open.

talktomegoose: and proud!  ALSO, very excited for all the awareness, exposure, and new CrossFitters out there BECAUSE of ESPN!  Here, here, Jenny! Proud, too! And also grateful for ESPN that people don’t look at me like O_O when I talk about what I do or get nearly as many, “Huh? What the hell is CrossFit?”
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talktomegoose:

and proud! 

ALSO, very excited for all the awareness, exposure, and new CrossFitters out there BECAUSE of ESPN! 

Here, here, Jenny! Proud, too! And also grateful for ESPN that people don’t look at me like O_O when I talk about what I do or get nearly as many, “Huh? What the hell is CrossFit?”

120302 - WOD: Big Day

WOD: “Big Day”
4 Rounds for time
10 Front Squat (165/105)
5 Muscle Ups

Time: TBA (I forgot and it’s on the board)

Subbed bench kettlebell swings for front squats because of my gimp of a knee. Subbed ring dips on the smallest band (almost there!) for muscle ups.

Let me just tell you how sad and infuriated I was that I wasn’t allowed to do WOD 12.3.

>_<

120229 - WOD: Vacuum

Knee having been acting up like a big biatch, this was the day it was decided I just can’t do anything to further piss it off. This is why:

Skill/Strength: Snatch work - I was careful working on these with the knee, so I didn’t go up in more than 45lbs.

WOD: Vacuum
For time:
25 Handstand push-ups
50 Toes-to-bar
Run 800 meters
75 pound Push press, 75 reps
150 Double-unders

17:55
HSPU off box
sub row for run
no double unders
(mission knee recovery)

After this WOD, knee was STILL upset at me - so it was concluded, stay off knee in skills, so not even any push presses. Balls.

120222 - FRAN

Total brain fart on my part, forgot to fill you all in on my Fran time.

I haven’t attempted Fran since June 2010. And back then, I used only the 35# barbell and the big band for pull ups.

On February 22nd, I RX-d Fran for the first time and I am happy with my time. Very rare for me to be content with my time/performance (sadly).

WOD:
FRAN
21-15-9
Thrusters
Pull ups

6:00 RX

Oh Camille…you have such a beautiful butterfly…..and are a BEAST doing it in less than half my time.

CrossFit Games Open WOD 12.1 - Done

Did I mention I signed up for the Open? Did I mention I did it this morning? Did I mention that I’m disappointed in my score?

66.

Did I also mention I’ve been having inflamed knee issue that has creeped it’s ugly head for the past two weeks?

About the last 3 minutes of the hellish 7 minutes it starts to ache. More than likely because I’m exhausted and start to jump more on the balls of my feet rather than flat like I’m supposed to. I tried to be very mindful of Carl Paoili’s video about a great burpee.

I would do another attempt tomorrow for a better score but I don’t want to further aggravate my knee. I should listen to my body.

120215 - Game Face

Strength/skill: Hand Stand Push Up

I am 1 abmat + 1 pad away from a strict HSPU! I need to not fear getting my head onto the pad.

WOD: Game Day WOD 4
AMRAP 12:
60 Calorie Row
50 Hand Release Push Ups
40 Games Style Box Jumps (24, 20)
30 Kettlebell Swings (53, 35 )
20 Front Squats ( 185, 135)
10 Muscle Ups
Game is to get as far as you can in 12 mins…

Finished KBS. So close to starting front squats. Was doing it RX for the 12 minutes, but would not have been able to do 135# for front squats, considering that is my PR. The 60 calorie row seemed never ending! I am not a fan of the row.

120213 - Overhanging

Skill: bear complex practice. Grr. I like all of this, except the part going from back squat and bringing it back forward. It hurts my shoulder soooo much. And I barely ever have shoulder pain. And it only hurts that way, doesn’t hurt bringing it down to back squat.


WOD - “Overhanging”
3 rounds
100m run
10 OHS
100m run
10 hang cleans
100m run
10 pullups
100m run
10 burpees

17:30 @ 65 (1st round), 55 (2nd/3rd rd) + 100m run extra

My knee has been acting up again so this wod was hard on my gimpy knee but I am glad I got to finish in decent time. I went down in weight bc my first round felt off and wobbly. Not that it was too heavy but more so that my form didn’t feel right. Better to have good form. Took me a while to surrender to that.

LiveFit 310: My LiveFit 310 experience...so far.

My Koach is pretty amazing. He has this way about him that is never over bearing, over aggressive, and can explain movements, mobility and skills like no other. Extremely proud to call him my coach for nearing two years now.

livefit310:

by Koach Kris

You know what I love about CrossFit? I love that we are constantly under the microscope. I love the transparency of our weaknesses. I love that the difficulty of the movements, and the variety of exercises will inevitably distill whatever weaknesses you have. I love that the…

120125 - The Deceiver WOD

An oldie but a goodie. This is around the time when I got to Level 1 badass in pushups at 25 reps.

Strength: Strict Press 3×5

55x5, 65x5, 70x3 - disappointed I couldn’t finish the last set.

WOD
“The Deceiver”
Push ups 20/15/10/5
Wall Balls 5/10/15/20

Time: 6:30 RX

I swear that I’ve done this WOD before but I can’t seem to find record of it and I stupidly threw out my old WOD book when I moved.

I stalled on wall balls. Should’ve been able to string them better.

120123 - LiveFit Week 2 Begins

As I’ve mentioned, I almost accomplished a perfect score for LiveFit Week 1 but I failed on one day of hydration.

WOD:
5 rounds for time of:

5 Power Cleans (155/105 lbs.)
10 Burpees
150 m Run

Time: 11:19
(3 rounds @ 95#, 2 rounds @ 85#)

Recovering from being sickie so the runs were definitely brutal to me. Thanks to the boys at the finish line yelling at me to push past Allyn at the end….I won by a second!

And I need to work on form for my power cleans – need to keep bar closer to my body….probably would have been able to stick to 95# if I did it with perfect form.

Disclaimer: Clearly I’m behind on posting my WOD’s to here, so please don’t mind me.