0530 Potomac WOD – Assistant Coaching
0630 Potomac WOD – actual working out

First day back in a over a month. In February I inflamed my knee by running. There was some pain in the top of my shin, I just thought I had banged it on something and bruised it. Continuing to Crossfit made it worse, especially boxjumps, squats, lunges; so a lot of stuff we do. In early May I went to the doctor, who was all like, you have a touch of patellar tendinitis in the tibial plane. Anti-inflammatories, ice, and rest followed, with about a month of doing only upper body work in highly modified Crossfit WODs. The knee did not get better, so I went to physical therapy. I also stopped going to WODs, even modified, to be extra careful as it’s really hard to avoid putting any further strain on a lower body joint without doing so many pullups and pushups that you get an overuse injury up there. As it turns out, PT works wonders. The knee is now about 90%. I have been getting an anti-inflammatory treatment called Graston and doing some fun exercises twice a week, icing it on my own everyday, and am now back to some short distance running with completely overhauled form so as to avoid heel striking. I’m also easing back into Crossfit. The running is for a purpose, so before you say RUNNING SUX DAWG HAVE YOU HEARD OF FRAN just ease off the throttle there, Trigger.

I’m also coming onboard to the PCF staff as an Assistant Coach. Once I get a certain number of classes under my belt, I will graduate to just Coach. Today was the first class I have ever shadowed, and I loved it. I’m really looking forward to coaching and excited to be assisting as I learn the ropes.

PatriotCF Wod

Snatch
2-2-2-2-2

3 Minute Grace
30 Clean and Jerk
Choose whatever weight allows you to get as close to three minutes as possible.

Romanian DL, 3×225 3×275 3×315, 1×365. Then new regular DL PR 1×385

Metcon 30x power snatch 75#, 2:03

PatriotCF Wod

Run 800m
3 Rounds:
5 Pull-ups
10 Push-ups
15 Kettlebell Swings (53/35)
Run 800m
3 Rounds:
5 Pull-ups
10 Push-ups
15 Kettlebell Swings
30 Burpees
Post time to comments.
(Note: there is only one set of 30 burpees, at the end)

21:23, with 100 situps for each run, then 5 pullups, 10 ring dips, 15 pushups for each round, then pistols at the end for burpees (left leg). Started with 10 dips but muscle failure happened fast today so went to 5 sometime after round 2. Did 15 assisted pistols with the left leg.

Great job Jon and Drew for killing this!

PatriotCF WOD

Front Squat

3-3-3-3-3

AMRAP 6 Minutes:

12 unbroken wall balls (14/8)

12/8 unbroken push ups

12/8 unbroken box jumps (20)

Still injured knee workouts: HSPU volume work, 1 every minute 20 minutes. 

Metcon: forget but some unbroken workout

PCF Wod

Power Clean
3-3-3-3-3

Tabata
Push-ups
Squats

Romanian deadlift: 225, 275, 315. Then new 1RM deadlift 365

Tabata pushups/tabata situps: 91/120=211

Today I learned how to split power clean a barbell thanks to Jon W

PCF Wod

Push-press
3-3-3 (These should be strung together, not 3 singles)

5 Rounds
5 Thrusters (135/95)
5 Chest to Bar Pull-ups
5 KB Swings (70/53)

Subbed 5 55# DB push presses for thrusters, 6:42 and I’m going to go ahead and put AS RX’D beside that because I made it up and then Rx’d it. How do you spell “desire”

Great job Joe for doing this rx’d and finishing it out. Also great job to RJP who took less than a minute per round even though Liz told us we had plenty of time.

PCF Wod

Run 800m
Rest
Row 800m
Rest
Run 400m
Rest
Row 400m
Rest
Run 400m
Rest
Row 400m
Post each round’s times to comments and total WORK time to comments.
The class will be in up to 4 groups.  One group will row, one group will run, and two groups will rest.  Rest times will be as long as it takes the slowest people to complete the interval.  Everyone will start together.  This means faster people get more rest.  Scale so that you are not running or rowing for more than 4-5 minutes.

Recon Rob workout sub: 6,5,4,4,3 15# wtd dips, wtd pullups, then handstand holds.

It sure was dry inside Patriot this morning, both compared to Potomac and to the outside where all the running took place.

PCF Wod

Deadlift

3-3-3

4 Rounds:

10 Unbroken Clean and Jerk (115/80)

15 Unbroken Box Jumps (24/20)

Post time and loads to comments

(Clean and jerk must be touch and go with no long rest periods in the rack position)

Romanian deadlifts, 275×5, 315×5, 315×3
Knee sub workout: 4 rounds 12 2pd KB swings /30 situps, 6:33 AS RX’D

Great times at the 0600 today.

PCF Wod

Press

5-5-5

3 Rounds:

10 DB Push Press (45/30)

20 Front Rack DB Lunges (10 each leg)

Row 250m

Old man non-rebar knee injury WOD: 3 rounds, 10 DB push press (45′s), 10 24″ box left legged step ups (45′s), 15 knees 2 elbows: 7:54

PCF Wod

“Helen”

3 Rounds:

400m Run

21 Kettlebell Swings (53/35)

12 Pull ups

9:19 with 50 situps subbed for runs.

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