Row 6 minutes 1:58 / 500m pace
5x5 back squat 275 lbs
"You won't be able to put more than 95lbs overhead ever again..."
Press 6x3 Last set 105lbs 8 minutes AMRAP 10 box step ups with 35lbs kettlebell 20 kettlebell swings [7 rounds + 1 step up] Today I was able to support myself in the Standing Straddle (3 minutes) for the ROMWOD "Head Down, Eyes Forward". It felt great and I can see that my hand and wrist extension has improved. There was no pain holding myself up! Progress. ROMWOD has continued to complement my physical therapy and slow return to Crossfit.
Plus ROMWOD has been especially useful in reducing the impact of business travel on my mobility and well-being. I have been using ROMWOD (a popular yoga-like routine that many Crossfitters follow) as a way to recover some mobility in my wrist now that I can put some weight on it. Here is an example from the "Overall Stretch" - today I used the standing straddle to work on extension. About 90 seconds of gentle pressure on my right wrist with controlled breathing.
I will post more example of combing ROMWOD and physical therapy. New Skill: Press with 45 lbs bar
Subbed 40 lbs and 10 lbs (right) dumbbell 4 rounds + 10 burpees New Skill(s): Kettlebell swings. I also did 3 strict pull-ups!
Backsquat 5x6 worked up to 225lbs. Felt amazing. Helen Subbed one arm rows with 53lbs and hollow rock for pull-ups (8m50s) Today was my 5th session of PT. We broke out some new toys / torture devices. Extension continues to be the main challenge to progress.
New skill: road bike : )
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AuthorI have been doing Crossfit since 2007. Recently I suffered a serious wrist injury. Archives
May 2016
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