Day 63: Returning to Crossfit... post injury, post....

Hmm, would you say this to your significant other?

Wednesday; August 7th, 2013 - the Wall @ ROCK JUNGLE CROSSFIT

Warm-Up:

2 Rounds

-  10 PVC Pass Thrus
-  10 Overhead Squats
-  10 Burpees
-  10 Kettle Bell Thrusters
-  10 Ring rows / muscle-up transitions


SKILL:

SUMO DEAD LIFT  5 x 5


WOD:

10, 9, 8, 7, 6, 5, 4, 3, 2 ,1

-  Squat Cleans (Men 135 lbs / Women 95 lbs)
-  Chest To Bar Pull-Ups


*Modification for Jonathan and Tony

- SIT UPS
- SQUATS
- LUNGES (each side count as 1)


Today Coach:  Jodaye


My Thoughts:

WOD Results @ 8PM; Name, Weight/Assist Weight, Time

It was tough coming back after being away for almost two weeks.  Being sidelined due to injury.  Yup, the Achilles flared up after my so called over-training.  I had some time to think about what I did to cause it to tear/flare up.  I figure it came down to me not allowing my body to rest and recover.  I think it's fine if one does crossfit 3 times a week, and maybe occasionally throw in a 5 K run.   However, I had my mind set after starting to train for my first 5K run; and then to continue training at the same pace.   I really never gave my body to rest.  Crossfit was Monday, Wednesday, Friday.   The 5K run was a Thursday, and then I had my yoga classes on Friday, Sunday.   I don't really count the yoga classes as an impact as it was more for flexiability/stretching. 
It was confirmed today when my coach had mention that I was also going pretty hard the one day after class where I worked on my skipping and attempted to do my Double Unders.  I think I was there for 30 to 45 minutes. 
Yup, asking for trouble I say.   And I knew it would catch up to me, sooner than later. 
I was out for almost two weeks, leg raised; iced.  Tylenol for pain, and a few days with crutches.  I'm now back to Physio (my Physiotherapist loves me).  This just right after she cleared me.  She shooked her head when I came in.
And to make things more interesting, I got sacked with a fever which took almost 3 days to break.   All this right before the long weekend.

Oh well, it's over now..  I'm healthier and right back into Crossfit.   Advising my coach of what I can and can't do.  Modifying all the workouts accordingly.  As Jodaye mention, we've been down this path before.


And I have company who's doing the same thing.  One of my co-worker, and friend had also injured his foot.  Achilles Tendinitis was diagnosed for him.   Plus an additional Tennis Elbow.   So, we ended up doing a modified version of the WOD.


Warm-Up;  Only 2 rounds, and for the most part.  We were able to go thru everything without modifications.  It took me quite a bit longer to go thru it all.  Jodaye advised us to use light Kettlebells, nothing greater than the PINK label  (20 lbs?!?) each hand.

SKILL;  Dead lifts but in sumo form.   I haven't done this for a long time and it showed.  I'll have to dig out my notebook and see if it was close to what my last max was.   As I had mention to my workout partner, Jonathan.  We both were clearly cautious on not injuring ourselves, and was not keen on pushing beyond.   One can't help it, it's human nature to be cautious after injury.

WOD; huge modifications for us.  Instead of the Squat Cleans and Pull-Up to Bar; we were given the task of doing Sit-ups, Squats, and Lunges (both side count as ONE).  The countdown WOD started at 10, and then all the way to 1 at the end.   Jonathan finished his in 11:17; whereas I finished in 12:31.  Its not the same as the rest of the class, but it was the best we can do with our current level.   All in good time, we will be back to participating in the same WOD as the rest of the class.
Jodaye had seen that I was challenged with the lunges.  She gave me a PVC bar to help with getting lower with the knees, and then the ability to rise up.  Thanks Jodaye, this really made a big difference.  I appreciate what you do for us, the injuried ones.  :)



MISC; what is the message here.   If you train hard, make sure you put in some time to recovery.  It's probably the most important thing to all this hard work you put in.   Otherwise, you may get sidelined and all that work is thrown away. 

Make sure you include this in your WORKOUTS!!

Thanks for reading!  It's good to be back, traveling this familiar path.    Looking forward to my next class...   until then,   ....tackling one WOD at a time!!!!