Posts tagged CrossFit

WARMUP:

I sort of participated in the group warmup but mostly went on my own to keep my hips fresh.

• 250m row (x2)
• 10 Back extensions
• 10 strict pull-ups
• Lots of foam rolling

WOD 1:

5 min AMRAP

• 10 med ball power cleans, 10# (For the hips)
• 10 pushups 

5 rounds + 4 pushups

WOD 2:

5 min AMRAP

• 20 mountain climbers (one on each leg counts as one)
• 20 situps

4 rounds even

WOD 3:

5 min AMRAP

• 10 pushups
• 20 situps

3 rounds

Edited to add that I reblogged this from Jess so I wouldn’t have to type it all out myself :)

(Source: jessicalevy)

We started with agility ladder drills. Three rounds each of these moves:

• Side to Side
• High Knees
• In-n-Outs
• In-n-Outs Backwards
• Sideways walk in pushup position X1
• Sideways Burpee thru ladder X1

Then…

3x12 Strict Pullups

Then…WOD—3 rounds for time:

• 15 bodyweight deadlifts
• 800m run
• 3 minutes rest

Scaled to 93 pounds for the deadlift. It was easy to lift, but it definitely aggravated both of my hips. The runs felt okay, but I cut the third round in half because I started to get nervous about the possibility that I was damaging myself further. I took everything so easy that my total time was around 30 minutes—much slower than everyone else there. Sigh…

10min AMRAP

• 3 Wall Climb
• 5 Grasshoppers
• 7 Pass Throughs

4 rounds + 3 wall climbs + 5 grasshoppers + 1 pass through. I couldn’t do the swing portion of the pass through because it required too much hip flexion, so I walked my feet through. Still very challenging.

I’m laying on my couch with an ice pack on my hips and wondering how tomorrow’s physical therapy appointment will go. I have never spent more time with a foam roller than I have over the last three days, so I hope the doctor sees at least a little bit of improvement with my flexibility.

I made a bit of a mistake tonight—attempting this WOD:

30-20-10
Sledgehammer Slams
Push Press 95#/65#

Push pressing didn’t hurt my hips for the first 20 reps or so, but after that things got iffy, especially on my left side. Now I just feel sore. Sigh. I’m just starting to get really antsy from all this rest…

I went to the box both yesterday and today, but didn’t WOD. Instead, I did my physical therapy homework:

• Foam roll hips and IT bands. Find tender spots, and hold each for 30 seconds. I have many tight areas, so this takes about 20 minutes.
• Glute/outer hip exercises using a small green PT band around my thighs.
• Stretching.

Today, I also did a set of 10 pushups, 10 pullups and 10 ring dips. Then I did a bunch of muscle ups! Woo!

Everyone else did 5x5 power cleans; I did 5x5 presses.

58, 58, 63, 68, 70

Last I checked, my one-rep max was 70, so I’ve definitely improved.

I ended the night with plank holds. My max was 2 minutes. New goal: 3 minutes!

Despite feeling sluggish when I left work, I went to the box tonight for the 7pm WOD. Since “Fran” was out of the question, I worked with Coach Mike and Coach Nick to come up with an alternative: 21-15-9 pushups and pullups. Time: 8:25. I didn’t feel great, but I am happy that I got a little bit of exercise in today.

Sunday - rest. Monday - rest. Tuesday - rest. I have done very little besides go to work since Hail to the Queen. After struggling to walk, lift my arms overhead and generally move like a human on Sunday, the soreness had mostly subsided by Monday night. But I’m still so tired despite taking it easy and sleeping nine or more hours a night. I think the combination of three intense workouts plus being on my feet all day plus going to a party Saturday night really did me in.

I’m going to attempt to work out tonight. I am starting to feel disgusting from lack of exercise. Today’s WOD at CrossFit Queens is “Fran” - 21, 15, 9 thrusters and pullups. I am avoiding squats to allow my hip time to heal, so I’ll have to modify this somehow. Maybe replace the thrusters with push presses?