June 23, 2013

Posted: June 23, 2013 in Uncategorized

Well, I have had a long break and I think I am ready to get back in to the swing of things. Here are some updates on what I have been doing lately.

Surgery: I managed to score a torn meniscal root in my good knee during the 13.3 WOD. It popped so loudly, we thought it was a torn ACL. I originally had scheduled surgery for mid-June, but have moved to to early August. The crappy thing is the 6 weeks of non-weight bearing life afterward. I do not know how crazy I will get without a good metcon. After 6 weeks, I begin physical therapy.

CrossFit: I have taken over the Twitter feed for my box and have been doing the programming for the last few months. I am still coaching one night a week and taking the photographs for the website and the walls. We also just completed a big move. We went from a 1500 sq ft facility to a 6200 sq ft facility.

As far as WODs go, I have been working as hard as I dare/can tolerate. I have changed my goals from being a driven athlete wanting to grow by leaps and bounds to a mature athlete that wants to stay fit and slowly build endurance and strength.

I have PR’d a 2000m row twice this month. My current best is 6:52.3, which puts me on the first page of records at Concept2 and #29 for my age group this rowing season (so far). Yep, did it with 2 bad knees and I think I can go a bit faster still. I think 6:50 is attainable now, but I want to go back and try to top my 1:25.8 500m time before surgery.

In order to continue to build my endurance, I have bumped the damper up to 8 (drag of ~155-165) for my warm-up 2000’s. For the last 350 or so I will really get rocking and drive to about a 1:35 pace to finish. I do power cleans instead of squat cleans. I power cleans and strict presses instead of thrusters recently. Instead of box jumps or double unders, I do burpees. I do burpees as subs for a lot of the exercises that I am afraid to do with a dangling meniscus. Burpee, burpee, burpee. I try to find a sub that is equally taxing and will take a similar amount of time as the prescribed exercise.

Friday, I did the following WOD as prescribed:

For Time
50 Deadlifts
200m Run / 250m Row
40 Back Squats
200m Run / 250m Row
30 Power Cleans
200m Run / 250m Row
20 Snatches
200m Run / 250m Row
10 Overhead Squats

I finished in 13:38 and felt as if I could take on the world. I didn’t break a lift until power cleans and I finally put the bar down after 5. My hammies are still a bit tight from the deadlifts! I did the overhead squats and the back squats. 95# isn’t too bad, but my knees were sore at the end of the day Saturday after a long day of moving the equipment to the new location.

We went to Disney World earlier this month and had a great time except for Tropical Storm Andrea. We were able to completely user our 5 day passes to the park, but just barely. I only had one day with knee pain and that was after swimming in the wave pool. We loved it and would love to go again.

Pay no attention to the little girl behind the mustache glasses in the photo below. A weird thing happened while we were at Epcot. Four teen-aged girls walked by and one of them told me I had nice legs. Not something that I would have ever expected.


I think you are up to date now. I will try to get back to regular blogging tomorrow.

Thanks for your patience.

  1. ~Felicia~ says:

    You work hard for those legs. Expect it…
    🙂 Felicia

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