Archive for April, 2013

After a cautious erg outing on Sunday, I was encouraged by my results. I had quite a bit of pain after the rowing, but by Monday morning, I had no pain. I took that as a sign to proceed with caution. I rowed about 9000 meters yesterday and avoided all Olympic lifts (power snatches were on the menu – my fave). I did some pullups and core work. Today I will do the CrossFit Endurance rowing and maybe some dips and more core work. I do have to be careful of my golfer’s elbow tendinitis flaring (I’m old – that is my reality).

I am looking forward to more of the same tonight – long slow duration (or distance) training on the erg. Hey mom, I’m doing LSD at CrossFit!

Personal Stats

WOD – Rowing and body weight stuff
Diet – 90/10 paleo
Sleep – 6 hours of not restful sleep
Rowing – 2000 Then CrossFit Rowing WOD – ~9000 meters total

CrossFit Rowing WOD

15 x :20 On :40 Off
Max Pressure

CrossFit Endurance – Tues/Thurs/Sun

Row (TUE): Repeat 7:00 on, 3:00 off until form/pace deteriorates

Concept 2 WOD

Row five 4 minute pieces. Row for one minute at light pressure between each piece.

Interesting Links

Four Ways To Improve Your Paleo Lifestyle – Chris Kresser

I’m back. I should be posting on my normal schedule now. I’ve been depressed with my knee injury and missing the gym. I also developed walking pneumonia from the cough that I first mentioned on March 12th. I am finally through the pneumonia with the help of some good antibiotics. Yesterday, I went and watched the final workouts for 13.5 and rowed a little to test the waters. I can’t decide if the knee brace made my knee sore or if it was the rowing. It was sore for the rest of the day, but feels really good today. I ended up coughing some more bits out of my lungs, but I am excited about my recovery.

The doctor said I will need surgery to either repair or remove the torn meniscus, so I need to avoid stuff that might tear/shred it further. I would rather preserve what I can for a better long-term prognosis. Doc is appealing the denied MRI, but in the meantime, he said I could do some cycling or rowing as long as I am careful and realize that the bit of meniscus could flip into the joint and cause a problem. We have a trip planned to Disney World in June, so I need to get under the knife soon so I can get into recovery in time for the trip.

Going forward, I will be spending as much time as my injury allows on the rower. I will also be concentrating on pullups, pushups, and some core work too. I will probably be following the CrossFit Rowing WOD closely, but with a reduced intensity.

Personal Stats

WOD – just some light rowing
Diet – meh
Sleep – 8 solid hours
Rowing – 2000 & 1000

CrossFit Rowing WOD

1k Row
– @24-26 s/m (note average 500m split)
– 4′ rest
3 x 3’ On 1’ Off as follows
– Hold 1k split
– 3′ @26 s/m, 25 s/m, 24 s/m (rate changes every minute)
– 3′ @25, 24, 23
– 3′ @24, 23, 22
– 4′ rest
2 x 3’ On 1’ Off as follows (holding 1k split):
– 3′ @26, 24, 22
– 3′ @24, 22, 20

CrossFit Endurance – Tues/Thurs/Sun

Row (TUE): Repeat 7:00 on, 3:00 off until form/pace deteriorates

Concept 2 WOD

Row six 500 meter pieces. Row for one minute at light pressure between each 500.

Interesting Links

10 Commandments of CrossFit – CrossFit Obsessed

Apr 2, 2013

Posted: April 2, 2013 in Concept2, CrossFit Rowing, News, WOD

Alright, I’m over it. Kind of. I took a week off of blogging so I could pout and mope while limping about the house. The diagnosis from the ER doc was “sprained knee with possible torn ligament(s) and possible torn meniscus”. Insurance refused to allow the MRI that was requested. They expect me to follow a sprained knee recovery protocol of 4 weeks of physical therapy and drugs before they will re-evaluate the need for an MRI. Because the MRI was refused, the doc referred me to my knee specialist where I have an appointment on Thursday.

I was on crutches for 4 days and have been improving gradually. Now that the swelling is gone, I am certain that the injury is on the medial side of the knee and I think it is a meniscus tear. I don’t really want surgery, but I don’t want to have the pain and flareups from my workouts. I need to start training for next year’s CrossFit Open where I will be in the 45-49 group.

My diet and sleep have been excellent, but I have a horrible cough that I am trying to keep from turning into walking pneumonia. I am dying to get on the erg! I’m hoping for a quick and easy solution to this whole mess.

Personal Stats

WOD – 13.4 – 0
Diet – 100%
Sleep – 7 solid hours
Rowing – N/A

CrossFit Rowing WOD

6 x 2min On, 1min Off
– 3 pieces @32 s/m
– 2 @34 s/m
– 1 @36 s/m

CrossFit Endurance – Tues/Thurs/Sun

Row (TUE): Repeat 500m, recover 2:00 until form/pace deteriorates

Concept 2 WOD

Row a 5000 meter piece at a sustainable intensity, varying your stroke rate as follows: row 1000 meters @ 25 spm, 1000 meters @ 22 spm, 1000 meters @ 25 spm, 1000 meters @ 28 spm, and 1000 meters @ 25 spm.

Interesting Links

New Oly Lifters from Inov-8? – The Rx Review