Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
We have seen a lot of ripped and calloused hands lately.
read this article about hand care; Courtesy of Wastach Crossfit.
It has some great tips on how to keep your hands in good shape for those daily beatings.
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9 comments:
Ouch!!!!!!!!!!! :(
Natalie- No real restrictions on the arm other than don't use it for 4 weeks. I know i can't do pull ups and stuff it just won't support the weight. I'm guessing it will probably be longer than 4 weeks before it really feels good enough to get crazy on it. Don't want to get to anxious and make the healing last longer. On a positive note my ROM seems to get a little better on it every day. So put your head together and see what you can come up with. I'll be coming in again starting Saturday and doing what I can. I just can't handle being on the sidelines anymore than necessary.
Tessa improves to fast for me to give her that much leeway. :)So she's my motivation to get after it as much as possible. Unless she wants to give me a break and slack off while I'm broken. How bout it Tessa, you gonna throw a brother a bone or what? :) Think I already know the answer to that.
Today I did Elizabeth.
21-15-9
135# Cleans
Ring Dips
11:55
Feeling like a pansy because I did power cleans. I think should redo it. I just couldn't pull the full squat with 135# at 04:30. Still hard, but not correct.
Well, I'm pretty sore today... after yesterday's WOD. I didn't get to posting yesterday by I did Barbara for the first time as RX and my time was like 37:29 or something like that. Last time I did Barbara I only did 3 rnds and had to do knee pushups, so I was pretty stoked to do all rnds and do full ROM pushups (ps, they killed me!)
Today I did the WOD listed, ended up doing the
30 GHD sit ups
25 hip ext
Time: 13:19
I thought about doing the back ext, but I just don't think I'm ready to throw those in a WOD yet. I need a little more time working on them in my warm up! :) I was SO glad that today's WOD didn't involve arms cause mine are DEAD! Mandy did a great job this morning! I love doig WODs with you MANDY! Girl power!
Will, I'm glad to hear you're not completely "broken"! :) I don't think I'm willin to throw you a bone just yet though, but hey, a little more to motivate ya huh? Like you said though, be careful and warm up to the arm WODs slow AFTER your 4 wks of rest, because you're right, you'll make your healing time a lot longer than it needs/should be. Remember, even though I know you don't want to... ICE! It will help. ICE 20 minutes on and then ROM exercises a couple times a day. I can't remember if you should ice and then do ROM stuff or do ROM stuff and then ice... I'll look into it.
PS, I just wanted to say thanks to all the trainers. You are all so awesome and great to work with. A special thanks to Jason, he's been stuck with me for the last few days and I just wanted to say thanks for motivating me and pushin me through the WODs! Last night especially was another WOD that was mentally challenging esp. when it came to the push ups! Thanks!! :)
Holy long post... SORRY! :)
I did the same WOD as Tessa today!I believe my time was 13:51 but not swearing to it. I did abmat situps and hip extensions. I really liked this work out. And I am still so sore!! lol Love it! Sorry so short. Have to get to work. Muahhhh! p.s. I love working out with you to Tessa!! booya!!
Well..I'm on the tail end of what Will just started. Will, at the end you'll be close to what it felt like at the begining of Crossfit. For me it is a lot of hard breathing rubber limbs and slow times....
Elizabeth t'day;
135 # full squat cleans
Ring dips
21-15-9...
16:56
I'm gonna try to make it Sat mornin'. Thanx for keepin' the gym goin', I wish I could make it in more...I know I have some bad form things you could help clean up.
Werd!
Talk about a good burn! I liked that work out :) Thanks Dave! Hope everyone is doing well, nice work Smokin Mandy and Tessa!
Tills- Thanks for the demoralizing crushing blow to my dream of coming back still feeling studly. I think I'll go find a strong tree branch now along with the appropriate length of rope. ;) Glad to hear your injuries are finally starting to feel normal. We've missed seeing your ugly mug around the place. Plus Blake and Phil need somebody who can push them on the Oly lifts.
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