Day 123: Filthy CINDY Meets JACKIE WOD

Monday; February 12th, 2014 - the Wall @ ROCK JUNGLE

Warm-Up:

MOBILITY
-  SUPER FRIEND SHOULDER MDB

THEN

2 Rounds of:

-  10 CLEAN PULLS with BAR
-  10 WALL BALLS
-  10 V SNAPS


SKILL:

EMOM (Every Minute On the Minute) x 8 Minutes

-  HANG POWER CLEAN
+  HANG SQUAT CLEAN


WOD: ' FILTHY CINDY MEETS JACKIE'

FOR TIME

-  500 meter ROW
-  5 Rounds of CINDY  *1
-  50 BURPEES
-  50 DOUBLE UNDERS


*1  1 ROUND OF CINDY:
      -  5 Pull Ups
      -  10 Push Ups
      -  15 Air Squats

Today Coach:  Edward

My Thoughts:

Warm-Up; worked on mobility prior to doing our warm-up.   We were to partner up and and have one person hold your both of your shoulder down on the floor while you lie there.  While you lie there, you were to raise your hip and place your hands underneath your back.  You would alternate rising your hip while your partner keeps both of your should press to the ground.   You would do this for 1 minute and then switch with your partner.
The next step was 2 Round of: clean pull with the naked bar, Wall Balls and V SNAPS (lying on the floor and then fold your self into a V; touching your feet with your hand at the end.

SKILL; EMOM x 8 minutes; each time doing 1x HANG POWER CLEAN followed by 1x HANG SQUAT CLEAN.  We were to add weight after each set until we found a challenging weight. 

WOD; Benchmark day, Yah!!   I had to modify my WOD tonight due to my injury from two weeks ago.   Edward suggested that I would do 400 meter row; followed by another 400 meter row at the end (instead of doing 50 Double Unders).  Edward also suggested that I could do Box Squats to minimize the Shearing force on my knees.  I opted to widen my stance and do the Air Squats as suggested.  
The most challenging part was doing the Burpees after completing the 5 Rounds of Cindy.   When you think of it; you have already done 25 Pull-Ups, 50 Push-Ups, 75 Air Squats.  My arm felt like jelly when I was trying to push myself back up on the Burpee.   I took a few minutes rest in between and worked my way through it.  

WOD RESULTS @ 8PM;  Name, Time

It took me 18 minutes and 21 seconds to complete this WOD.  


Misc:  okay, so let's get the issue on why I haven't posted for over a week.  The last workout I did was January 31st.  The WOD that killed me and as my physiotherapist (PT) said; I had overworked my muscle which impacted my IT BAND.  It was so tense, that even Muscle Relaxant didn't help.   But of course, my weak point was my knee.  Because of the IT BAND being tense; the muscle around it was rock hard and the direct result was my right knee cap had pulled about 0.75 inches to the right.  This being my right leg.  I had similar problems before and I knew after the second day that I was in a world of pain and problems.  
It was the third day that I decided to see my PT.  She managed to work on my muscle with the use of massage, ultrasound, IFC and several exercises to strengthen my knee.   After a week of this, I decided to come back.  I took that 1 week off as my rest and recovery.   I also went to my first Hot Yin Yoga (good stretching) in a long time.  Leanne has been pestering me for over a month since my last attendance.   I suspected a series of events had occured which lead me to my over-tightness.  There were a few days a week prior that I had skipped my regular schedule Yoga session.  Yoga always makes me more mobile.  However, due to LIFE events; somethings have to give and that just happen to be Yoga.  :(    I wasn't getting the proper amount of sleep and as well as some hydration issues.  Damn those LIFE issues for getting in the way of my Crossfit!!  ;)

So where do I go from now?  With my PT actually suggested that I continue with my CF and focus on weights.  Stop if it hurts, it's pretty simple.  

I am a bit worried about the Crossfit Open that is starting February 27th.  I've lost a week of training and a bit worried about my knee.   Oh life; sometimes it does this to me to see what I would do and how I would handle it.   </shrug>

I will continue with my journey and work on my recovery and at the same time train accordingly.
I've come too far to just give up and/or exit the CF open.  I want my personal goal of feeling accomplished; doing the CF Open will give that to me!

So, until the next time...   tackling one WOD at a time!!!