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Knee Tested Day 2

After dropping one car and one car battery (don’t ask) off at the service station in town yesterday, I embarked on a 20 minute run to do a second test on the craptacular knee.

I covered about 2.25-2.5 miles in the 20 minutes and felt pretty solid throughout the run (if not a little tired).

Best of all, I woke up today with a normal feeling knee, so that’s great!

Knee Tester Day 1

Since I’m headed out of town this coming weekend and workouts are doubtful for Friday through Sunday, I decided to treat this week a little differently.

Today, I headed down to the box just to squat. A bit of a test with the right knee and the tendonitis. Tomorrow, which is typically a rest day, I’ll return to the box for a MetCon. Then, I’ll do a normal workout Thursday followed by 3 days off and a lot of partying (I’m already dreading Monday’s workout!).

Anyway, squats went well and the knee feels pretty solid. I let it collapse in a couple of times while starting my drive up but, overall, it wasn’t too bad.

Strength
High Bar Back Squats
6x 6 @ 60% - 185 lb.

1 minute between sets.

Take That Hamstrings!

It was one of those mornings when I got up early and, truthishlee, I’d rather have be doing this:

We can’t all be that lucky. Little shits.

I’m hoping this is my last week being ‘compromised’. The tendonitis is much, much better in my knee. I took it light once more on the knee today just to be safe but will be squatting again tomorrow.

The wrist was definitely meh today. The push ups did not feel great, but they didn’t exactly hurt either. Regardless, it’s getting there. Just wish it would hurry the $#&^ up.

Pre-mobility
Voodoo: knee
Hip Flexor: bands
PNF: hamstrings
Knees: varasana

Strength
6x
6 Good Mornings @ 165 lb.
6 Romanian Deadlifts @ 225 lb.

Conditioning
Tabata
Pull Ups - 61
Push Ups - 77
Sit Ups - 85

Left squats out to rest/protect the knee for one more day

Post-mobility
Lax Ball: shoulder blades, back of hip

It’s Gotta Be the Shoes

I bought myself an early birthday present this year and it arrived last Friday afternoon.

Although it’s just been one lifting session, I do like these quite a bit. I find them, for now anyway, to be a bit more stable and comfortable than the Reebok ones I’ve been wearing the last year or so.

Pretty sure this is what’s keeping me back from that 275 lb. snatch.

Saturday
Pre-work Mobility
Voodoo: knees
Hip flexor: bands, wall
Knee: varasana
Shoulders: PVC

Strength
5x
1 Hang Clean -> 2 Front Squats -> 1 Jerks
@ 60% of 1RM Clean- 125 lb.

MetCon 21-15-9
Shoulder Presses @ 45% of 1RM - 70 lb.
Box Jumps 24”/20”
Sit Ups

Result: 06:21

Post-work Mobility
Supernova: hamstring, gluteus, quads, IT

And Then Someone Outdoes Me

And to think I once owned the title of ‘Most Ridiculously Dressed CrossFitter’ at our box.

Not any more. Kim done made me look bad!

Well played Ms. Mitchell. Well played.

The gauntlet has been thrown down. Time for me to go shopping.

But, before that, I had a long MetCon to do. After my rest day yesterday (only coached), it was nice to get into the gym and just move.

Pre-work Mobility
Shoulders: bands, PVC
Hamstrings: PNF on box
Hip Flexor: bands

MetCon
20 Minute AMRAP
6 American Kettle Bell Swings 1.5 pood/1 pood
8 Wall Balls 20 lb./ 14 lb.
10 Deadlifts @ 45% - 165 lb.
12 Push Ups

Result: 9 rounds +9 reps^

Post-work Mobility
Supernova: hamstring, gluteus, quads, IT

^I was hell-bent on getting at least 3 Wall Balls before time expired. Those three got me to 75 Wall Balls (1/2 Karen), which was a rep-goal in this one. Hooray? No. Not hooray.

This was a rather funny WOD for me. For a variety of reasons, I started a few minutes late, knowing then that I would run into the 8:15 class a bit. Turns out it was a good thing.

I kept trying to talk myself into quitting/stopping the WOD at X, then Y, then Z minutes. But every time I started down that road, someone else walked in. Thank god for the accountability I/we feel at a box!

Some Nights It’s Extremely Difficult to Coach CrossFit

Tonight was not one of those nights!

ERIN MADE ME A PIE!

And, in so doing, she was able to convince me to change the workout from this:
MetCon
"Erin"^
5x
7 Minute EMOM
7 Burpees
Run The River Trail (~1.75 - 2 miles)

To this:
MetCon
14 Minute AMRAP
8 Wall Balls 20 lb./14 lb.
7 Russian Kettle Bell Swings 2 pood/1.5 pood
6 Stick Jumps 20”/12” (2-count)
5 Knees to Elbows

Are you learning people?

Pie (for the coach) makes the WOD so much better.

^There is a slight chance I may have rigged the game. Slight.

Another Gorgeous Morning in Ouray
I do love me some fluffy, white, morning clouds over the amphitheater. Hard to beat that view when you get home from the gym.

Today marked the final yoga class of Maureen’s summer yoga series (classes were at the box). I am so happy it’s done! I know yoga is good for you, hard, challenging, etc. but I hate it so much.

I stayed at the gym after yoga to try and work off all that stupid stretching and twisting and shit.

Pre-work Mobility
Fucking yoga
Voodoo: wrist, knee

Strength
6x (alternating)
5 Barbell Rows @ 60% - 115 lb.
5 Good Mornings @ 165 lb.

Accessories
4x
10 GHD Sit Ups
10 Back Extensions
5 Atlas Stones - 96 lb. stone

MetCon
7 Minute AMRAP
6 Shoulder Presses @ 40% - 65 lb.
7 Pull Ups
8 Weighted Lunge Steps - 1 pood/.75 pood

Result: 7 rounds - 4 reps

Post-work Mobility
Hamstring: seated forward bend
Foam roll: lower back
Peanut: t-spine

Feelings of yoginess gone! Mission accomplished. Thanks, CrossFit ;-).

Another Gorgeous Morning in Ouray
I do love me some fluffy, white, morning clouds over the amphitheater. Hard to beat that view when you get home from the gym.

Today marked the final yoga class of Maureen’s summer yoga series (classes were at the box). I am so happy it’s done! I know yoga is good for you, hard, challenging, etc. but I hate it so much.

I stayed at the gym after yoga to try and work off all that stupid stretching and twisting and shit.

Pre-work Mobility
Fucking yoga
Voodoo: wrist, knee

Strength
6x (alternating)
5 Barbell Rows @ 60% - 115 lb.
5 Good Mornings @ 165 lb.

Accessories
4x
10 GHD Sit Ups
10 Back Extensions
5 Atlas Stones - 96 lb. stone

MetCon
7 Minute AMRAP
6 Shoulder Presses @ 40% - 65 lb.
7 Pull Ups
8 Weighted Lunge Steps - 1 pood/.75 pood

Result: 7 rounds - 4 reps

Post-work Mobility
Hamstring: seated forward bend
Foam roll: lower back
Peanut: t-spine

Feelings of yoginess gone! Mission accomplished. Thanks, CrossFit ;-).

Taking the Slow Road to 100%

Working around tweaks and having to be patient can be a royal pain in the ass. But, I’ve been good for once and took yesterday off after Sunday’s work resulted in my knee flaring up a bit.

Along those lines, I am also keeping things lighter (again) this week. I’ll start up the next 5-week mesocycle this coming Sunday. I figured my knee and wrist could use a few more days of less-intense lifting/work.

That said, the wrist and knee were doing much better today, so I headed down at lunch to get some work in. It was nice to feel fairly strong and competent (well, sort of) again.

Pre-work Mobility
Hip flexor: wall/bands
Shoulders: bands, PVC
Calves: wall, band
Voodoo: knee, wrist

Strength
7 Minute EMOM
5 Deadlifts @ 65% - 235 lb.

Accessories
5x E-90 (every 90 seconds)
5 Weighted Wide-grip Pull Ups - 25 lb. Vest
10 Weighted Push Ups - 25 lb. Vest

MetCon
Annie
50-40-30-20-10
Double Unders
Sit Ups

Result: 7:21

Post-work Mobility
Lax ball: shoulders/shoulder blades
Peanut: t-spine, angled down toward the left side
Supernova: hamstring, gluteus, quads, IT

I am trying to move smarter during my lift/accessory segments and have since decided to always use a timer, thus ensuring I move at a good pace.

So far, I’ve enjoyed it quite a bit. It adds a little ‘wind-sucking’ to those segments of the workout.

A WOD-and-a-Half, Some Brunch, and Lots of Doggie Kisses
It was a gorgeous Sunday morning here in Ouray. After taking the last two days off to rest the knee and wrist a bit, it was great to get back to some work.

I was a little iffy on the park today in terms of the running. So, I hit the gym first to get good and mobilized and then do a mini-chipper. The various maladies felt good enough after the chipper, so I headed to the park and modified their workout a bit to accommodate my myriad maladies.

Pre-work Mobility
Shoulders on bands
Voodoo floss knee Stretch ankle

MetCon I
10 Chest to Bar
20 Thrusters @ 45% of Push Press 1RM - 85 lb. 30 Toes to Bar 40 Push Press @ 60% of 1RM - 115 lb.
50 Sit Ups

MetCon II
4x
Run (read: jog) 400 meters
25 Push Ups

Post-work Mobility
Mash with supernova
Voodoo knee and wrist

After the park WOD, Parker, Aimee and Piper came over for brunch (salmon, bacon, fruit salad and these crazy but delicious egg-spinach-shitake-mushroom-quiche-muffins-sort-of-things). Piper napped while we all chilled on the deck and chowed.

It was, as always, wonderful getting to catch up and visit with them and once the little one got up from her nap, we moved inside. Not that we needed to be watching Piper at all. Basically, she made out with Gertie until it was time for her to go home.

I have a short video of it that kills me. Piper rocks in for a few seconds of kisses. Rocks out for about a second and then she’s back for more. Freaking adorable.

The Knee - That Could’ve Been Way Worse

All in all my knee is ok, which is a relief. I do have tendinitis to address/manage but my biggest problem is twofold:

My right IT band is too tight and needs to be more supple-y.

The anterior, lateral area of my right knee has almost no meniscus left. This means my knee can over-rotate internally or externally. That’s where the pain is (on over-external rotation).

This trouble is coupled by the fact that a tight IT band can ‘aid’ in the over rotation. The knee over rotates, it catches on a tight IT Band, and boom! The IT Band grabs it more and pulls it farther out than it should be. Result: OW!

The good news is I only have 4 things that I have to do to address this.

  1. Get IT Band more supple
  2. Continue to add strength to the leg muscles on the right side
  3. Rest, ice, compress the tendinitis.
  4. More static work, less explosive work.

We both agreed that last one just isn’t going to happen with me :).

I swear my smart-idiot ways genuinely crack my Doc up. Love her (and appreciate the hell out of having her to help!).