Injured knee.  Need help with what I can do for workouts
Posted: 10 August 2010 11:57 AM   [ Ignore ]
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I tweaked my knee doing Sunday’s WOD (I think it was the walking lunges).  Can’t really bend my knee too much so that takes out a lot of what I can do.  Upper body stuff is still fine.  I even was able to do push presses.  I tried hang cleans and the jumping motion killed my knee.

Please help with some ideas and tips on what I can do.  Thanks everybody!!!

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Posted: 10 August 2010 12:09 PM   [ Ignore ]   [ # 1 ]
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zwilson50 - 10 August 2010 11:57 AM

I tweaked my knee doing Sunday’s WOD (I think it was the walking lunges).  Can’t really bend my knee too much so that takes out a lot of what I can do.  Upper body stuff is still fine.  I even was able to do push presses.  I tried hang cleans and the jumping motion killed my knee.

Please help with some ideas and tips on what I can do.  Thanks everybody!!!

Umm, don’t do anything that hurts your knee?
Your question as stated is a little generic.

Give us a specific WOD or movement you need subs for and we can help out.

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Posted: 10 August 2010 01:49 PM   [ Ignore ]   [ # 2 ]
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I don’t have any WOD’s in mind…What are some of the upper body specific WOD’s?

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Posted: 10 August 2010 01:54 PM   [ Ignore ]   [ # 3 ]
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zwilson50 - 10 August 2010 01:49 PM

I don’t have any WOD’s in mind…What are some of the upper body specific WOD’s?

JT . . .

And there are a bunch in here:

http://www.crossfitbrandx.com/index.php/forums/viewforum/16/

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Posted: 10 August 2010 01:57 PM   [ Ignore ]   [ # 4 ]
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zwilson50 - 10 August 2010 01:49 PM

I don’t have any WOD’s in mind…What are some of the upper body specific WOD’s?

J.T. is as upper body specific as you can get.


Are you looking for a list of upper body WODs or a way to do the other ones while you’re injured?
The former is possible and something you could do yourself by looking at the titles of the topics in the CF WOD forum or looking at the Girls and Heros WOD descriptions in the mainsite FAQs (http://www.crossfit.com/cf-info/faq.html)
If the latter I’ll let someone else tackle the myriad of permutations that would encompass.

I’d suggest you’re better off asking how to work around your injury on a WOD by WOD basis as they come up in the CF WOD forum topics.

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Craig Massey


“The point of CF is to get better at life.  Being unable to workout tomorrow because you were pigheaded today is not in line with our goals.”
Garddawg - 22 March 2009

“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient program available for strength, conditioning and movement.”
BlueBugofJustice - 18 August 2009

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Posted: 10 August 2010 02:12 PM   [ Ignore ]   [ # 5 ]
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I am looking for suggestions on what other people have done.  If I can sub out leg related content on the daily WOD’s that will be fine but if I need to stick to a list of upper body only WOD’s then I will do that until my knee feels better.

I don’t want to miss any workout time as I am starting to reach the pack/porch level and don’t want to go backwards.  Thanks guys for the help so far.

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Posted: 10 August 2010 02:59 PM   [ Ignore ]   [ # 6 ]
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zwilson50 - 10 August 2010 02:12 PM

I am looking for suggestions on what other people have done.  If I can sub out leg related content on the daily WOD’s that will be fine but if I need to stick to a list of upper body only WOD’s then I will do that until my knee feels better.

I don’t want to miss any workout time as I am starting to reach the pack/porch level and don’t want to go backwards.  Thanks guys for the help so far.

If you’re able to, sub.
In one of the CF Journal videos Kelly Starret goes into a whole bunch of reasons on why it’s sensible to work the uninjured limb when you have an injury.

If you aren’t, starting looking for WODs you can do amongst the old ones.

People have continued to train with fractured ankles using some very creative substitutions. Putting the cast through a low hanging gymnastic ring while rowing was my favourite.

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Craig Massey


“The point of CF is to get better at life.  Being unable to workout tomorrow because you were pigheaded today is not in line with our goals.”
Garddawg - 22 March 2009

“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient program available for strength, conditioning and movement.”
BlueBugofJustice - 18 August 2009

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Posted: 10 August 2010 03:16 PM   [ Ignore ]   [ # 7 ]
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Also working on pistols will help. You could pretty much do pistols or some progression for any lower body exercise.

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