My first attempt at a modified WOD. Up until now I have just been doing the suggested CrossFit warm-up as my daily workout, since I have not been doing much of anything for about 5 months. I haven’t felt comfortable doing the actual WOD yet because of that. I have to be careful with workouts that have high impact as my right knee has almost zero cartilage left; no running, etc.
Soooo, here we go, first post….
NOT FOR TIME (but as fast as I could go):
WU: 1k on Nordic Track (5/9 resistance)
CrossFit warm up
Front split 1 min each leg
Center split 2 min pancake split 2 min
Bottom of squat 2 min
Achilles stretch 1 min each leg
Snatch grip shrug from thighs following bar path for snatch
5 x 95
4 x 115
2 x 135
1 x 145
3 x 155 pr
4 minutes to find 4 rep max Deadlift
4 minutes to find 4 rep max Push jerk
That was all kinds of suckfest. To begin with I invited my daughter to pace me and she is a USATF jr stud in the 5000 and 10000 meters. Goal was to crack under 22 then under 25 for successive runs. We held the pace for the first 5 k at 21:49. Had the weights racked at 235, did one then moved up to 255 which was where I stopped then ran. The second one sucked. Daughter left me and I came in around 35 plodding. Had to unrack from deadlifts and only had about 20 secs to get 145 lbs in place and push out four.