Day 10: EMOTM = exhausted

Warm-Up:

3 Rounds

- 10 Slow Squats
- 10 Hip Stretch Push-Ups (5/side)
- 6 Glue Rockers (3/side)
- 10 Wall Angels
- 30 Jumping Jacks


Skill:

DEAD LIFT
 6 x 3 (Week 2)
or if Less than 6 Months; do 5x5   Increase weight after each set, as much as you can safely.

+ Push Knees Back
+ Hips Higher than Knees!
   Chest higher than Hips


WOD:

Every Minute, on the Minute (EMOTM), for 10 Minutes

- 4 Dead lifts
- 4 High Pulls
- 4 Front Squats

* (Same weight for all)


Mobility
- LATERAL
    Hamstring Stretch (2 minutes/side)

- FOAM ROLL
    - IT band
    - Quads

- PIGEON STRETCH
    (Start Position of Glute Rocker)  (2 minutes/side)



My thoughts:

New terminology (EMOTM), new lessons, resulting in being exhausted.    Again, still modifying the warmups, and the WOD to fit my recovery.   Learning again, what is good pain and what is (pushing too far pain).   I really don't want to blow my recovery (from the injury) back into the dumps.

I've been discussing with the coach to ensure that I don't.     Skipped the Jumping Jacks and Hip Stretch Push-ups as they were causing some pain on the Achilles Tendon.     I also had to modify the WOD so that the Achilles is not so stretch, this specifically to the High Pulls and Front Squats, and drop the weight.  (Ended up just using the bar); while the Dead lifts were 65 lbs.

Came home and iced the ankles.    For now, I'll drop the crossfit to 2 times a week, increase the yoga to help with the stretching.    Physio is going as well as it can.

Main point:

   Don't give up!  Keep going and Tackling it One WOD at a time!


Thanks for reading....