Mon, 9/30

Warmup/WOD/Results:

It took me 8:52 to do just the 21-15-9 bit. And I did that at 65#, which turned out to feel a LOT heavier than I remember. I'm slower too, both from the injury and being out of shape now. Ugh. However, today marks first day back to attempting to do lower body movements (aka squatting) and jumping with both legs. It's slow going, but most everything felt good.

• run/jog = epic fail
• double unders = epic fail
• single ropes = GOOD!
• squats, slow & all the way down = GOOD! (side note:  knee feels like it's bruised but no swelling afterward, so I'm counting that as progress)
•  rowing with feet on placeholders = GOOD! 
•  DLs with 5# dumbbells = GOOD!
•  GHDs = GOOD!

My goal for the month of October is to resume testing the knee/lower hamstring with body weight squats only and continuing with mobility on the upper hamstring since it's still super tight, as I learned when trying to run.
 

 

Tues, 9/24

Warmup/Strength/WOD:

Results:
This wod had an 18min cap. 
18:00, completed the 12rnd, got 9 pullups & KBs, but only 7 burpees. Total = 91.

Also realized how out of shape I actually am while doing this WOD. I should significantly do better on this one in another 8 weeks.

Mon, 9/23

Just coached today. Worked in 3-3-3-3-3 of strict press at 78#.

Fri, 9/20

Warmup/Strength/WOD:

Results:
This was one of those where I def couldn't do what was on the board, so I came up with one on my own, taking it somewhat easy (NFT). Still a good wod though.

Wed, 9/18

Warmup/Strength/WOD:

















Results:
This one was a doozy! My arms toast. I did 65# and strict pushups. 

Tues, 9/17

Warmup/Strength/WOD:
Warmup = 

• 300m row
• 20 pass thrus
• 50, 6" step ups
•  10 ring rows
• 10 strict press, 45#
• arm circles 

WOD =
12 min AMRAP, but I did toe touches instead of DL. Having to work on regaining mobility before able to work on taxing the hamstring with muscle.  

Results:
17 rounds + 3 toe touches

Mon, 9/16 -- Lurong Challenge #2

Warmup/WOD/Results:

Not my finest, but I don't care. The fact that I'm doing something now is elating. I'm not jumping using the left leg yet, which makes burpees a challenge. It's nothing my right leg couldn't handle -- but boy did it burn! hehe

Results = 12:00 time cap hit; 8+2 burpees, 26# KB, 10x 10/10 is how I split it up

I can only get better from here, so the next time I do this wod, I oughtta crush it!

Sat, 9/14 -- I'm Back!! (sorta)

Warmup/Strength/WOD/Results:

This was done NOT for time. And except for the 100 burpees, it was 3 rounds of that.
My knee is no longer swollen, but I can still feel some pressure when I bend it all the way. But it's popping more, which seems more on the path of normalcy. Therefore, I'm still laying off squats or lower body work until probably October, just to be on the safe side. Any regression at this point may send me into a depression. Better safe than sorry!

Down for the count

Yep, the pictures below pretty much sum up feelings on it all. I strained my hamstring at the ischiral tuberosity area back on June 7 while attempting to do sprints. It sucked big time, since it hurt like the dickens to sit for about 5 weeks straight. At the 7th week, I was finally able to get into PT but on the 3rd visit, I progressed into more adductor exercises and wound up aggravating my lower hamstring at my knee. So much so, in fact, that it swelled for 9 days and counting. Today is the 10th day and the swelling has gone down immensely -- thanks to R.I.C.E.. But if I'm on it too long, I get the stabbing pain behind the knee. It's my queue to tell me to slow the eff down. Doc's orders of 2 weeks of nothing.  *sigh*  Upside:  I'm getting some good coaching hours at the box.

 

Sat, 8/17

Warmup/Strength/WOD:

Results:

Fri, 8/16

Warmup/Strength/WOD:

Results:

Wed, 8/14

Warmup/Strength/WOD:

Results:
didn't get   :(

 

Tues, 8/13

Warmup/Strength/WOD:

Plank Holds
Handstand Holds

Strength:
Clean and Jerk
3-3-3-3-3-3-3

WOD:
1000m Row as fast as possible 

Results:

1. Prowl: 3:13

   
   

   Sideswipe: 4:07
   Hang Power Clean and Jerk-53-63-73-83-93-103-108

   
   

   Skidz: 5:39
   3x10 Weighted Lunges (10 each leg) w/ 10# Dumbells

   
   

   Jazz: 4:07
   C & J: 33-43-48-53-58-63-73

   
   

   Shannon: 6:05
   Mobility Work

   
   

   Rampage: 3:20
   Mobility Work

   
   

   Shockwave: 3:12
   Clean and Jerk: 65-75-95-115-123-128-133x1

   
   

   Ratchet: 3:23
   Power Clean & J: 75-95-115-135

 

(R to L):  Jax, Liz, Carey, Ryan

Mon, 8/12

Warmup/Strength/WOD/Results:
Filthy 50 backwards