10-07-19: "Rowing Nancy"

CrossFit The Rock WoD for July 19th, 2010

Active Stretching for Warm-Up

“Rowing Nancy”
5 Rounds For Time:

• 400 Meter Row
• 15 Overhead Squats 95 85#

Total time: 20m

Inspired by the CrossFit Games held this past weekend, I tried to hit this as hard as I could. The workout comes from a local CrossFit box (CrossFit the Rock, Rockville Centre, NY), which though I haven't visited yet, its nice to know its there. ;)

(Mens, Affiliate Competition, Womens, and Masters Women CFG 2010 champions - a.k.a.The Fittest People on the Planet.)

My left knee started out sore, aggravated at some point this morning on the train when I had to stand the whole way in.  Sitting on the subway didn't help (duh), and neither did a walk across Central Park.  Neither did sitting at my desk working.  Active stretching and warming up seemed to relax it a bit, but I started feeling it as soon as I started rowing, and on each and every overhead squat. Glad I scaled the weight back a bit, given that the knee was distracting me a bit.

That said, if there's room for improvement, its in the rest times after each bit of this.  I could barely move after each rowing segment, and needed a few seconds to shake out the shoulders/arms after each round of squats. Either way, without the recent inspiration of the games, my time probably would have been 10 minutes longer...

10-04-27: Push-ups, Pull-Ups, KB Swings, Sit-ups

CrossFit WoD for April 27th, 2010:
For time:
   30 Handstand push-ups
   40 Pull-ups
   50 Kettlebell swings, 1.5 poods
   60 Sit-ups
   70 Burpees


This being my first workout after dealing with my knees (see earlier posts), I decided from the beginning that I probably wasn't going to do any burpees, and ended up keeping that promise! Subbed elevated-foot pike push-ups for the HSPUs, and added about 50# of assistance to the pull-ups after 25 or so. Otherwise, did the workout as Rx'ed = 15:12

Started out with very gentle rowing, since I wasn't sure if that would trigger the knees or not. It apparently didn't, but by the time I was done with the kettle bell swings, things were tightening up again. I've been wearing the AirCast Cryo Cast knee for the past two days, for about 30 minutes for each knee.  That's about the usual time before it needs to be refreshed with fresh water from the cooler... but I believe I've done reading to the effect that you shouldn't be chilling joints much longer than that anyways, so no worries there.

Between the icing, stretching, and taking it easy, the knees are definitely feeling progressively better. I can now make it downstairs in the morning without feeling like I'm just going to fall down them when the one leg refuses to bend because of the stiffness and pain!  Yay, healing!

On the downside, my attempt at making a few bucks off this thing are being thwarted by the Amazon Associates dealie refusing to finish 'initializing,' thus allowing me to show you some crap from Amazon that you probably don't want. Not that the program isn't cool, but really, (holding up a picture of me), would you really buy something like that from a guy who looks like this?!