Day 9: Cindy and Rolling..

Warm-Up:

3 Rounds

- 10 PVC Pass Thrus
- 10 PVC OH Squats
- 10 Salutation Lunges  (5/side)
- 10 Presses (w/bar)
- 50 meter Skip


SKILL:

SPLIT JERKS

5x4 (2/side)

Week 1 of 4
+ Drive 1 Leg forward and other back
   Split Hard & Fast
+ Finish Before standing all the way up


WOD - "Cindy":

20 minutes AMRAP

- 5 Pull-ups
- 10 Push-ups
- 15 Squats



Rolling:

So, I had talked about the advantage of Foam Rolling; especially after some high intensity exercises such as Crossfit.  Since my last post, I went out and found this great info-graphic.   Thought I would share, since this will be one of the main things I'll be doing on a regular basis as I start slowly in getting myself back into Crossfit.

 

Source:  http://naturallyengineered.com/how-to-foamroll-myofascial-release-infographic/

My thoughts:

Figure it was time to come back to crossfit and actually do a WOD.   With the help of our coach, we made some modifications to the Warm-Up, and Skill.   I'm still not cleared for any running, jumping, nor any weight bearing exercises.    

Benchmark day; WOD:  Cindy

Results

For the WOD; I ended up using the Pull-up machine as it's easier on my foot.   It's all about scalability and all about just getting it done safely.  I forgot to mention on the board that I used 140 lb assist on the Pull-up machine.  (hey, I don't have a lot of upper body strength...  but I'm working on it...  one WOD at a time!).