WOD THIS!

Over the last couple of weeks I've been trying to spice up my CrippleFit WODs. As the the weeks pass and I creep further and further down the recovery road, I attempt to gain a little bit of normalcy in my workouts each day. It's been good lately, exciting really, but I still get nervous sometimes. At times I still battle with whether I'm pushing too much too soon, is it good pain or bad, am I just being lazy or should I push it harder... But like I said, over the last couple of weeks I've added skipping, turkish getups (love these!), and even attempted a little forefoot running on the treadmill (very slow and on a major incline. For whatever reason this doesn't cause my S1 nerve to hurt). I'm testing a lot and really trying to pay attention to how I feel versus just being hard headed and pushing myself a little too far. I'm still in the critical phase of healing so I need to be extra kind to my body and mind. For instance, yesterday I put together a WOD that involved wall balls and on my last round I felt a little nagging pain in my glut. This is a moment where I ask myself whether it's "good pain" or "bad pain". I decided bad so I stopped wall balls and finished the rest of the WOD and called it good. I didn't feel guilty about not finishing the reps, I actually felt a little proud of myself for realizing that I needed to stop a certain exercise and then actually did stop. Yay me! It can be difficult sometimes because any given day a different exercise might bother me. I've noticed it's all related to how much sleep I've been getting, the amount of stress I'm under, my mood, how much I've been sitting, and I'm sure my nutrition and hydration. It's amazing out interrelated these things are when you really start paying attention to your body and it's signals.

Today I was feeling a little uninspired when it came to nailing down a workout. Earlier in the day I perused the CrossFit main site ideas without much luck. I got somewhat discouraged because it seemed like every WOD involved a lot of things that I still can't do yet -weighted over head squats, double-unders, sprinting, weighted... well, anything. Then later as I was warming up on the stair machine, my workout partner looked at my phone and said, "What about 800m speed walking, 100 pushups, 100 situps, 800 speed walking?" I thought to myself, "Dang! I could SO do that!" In fact, it was like the WOD was made for me. Done deal, I had a WOD for the day. He mentioned it was from CrossFit Sparta and realized I totally forgot about checking their site. They typically have great WODs, so THANK YOU CrossFit Sparta for posting a WOD that even I can do in my slightly less than awesome state!

Another thing to note is the "for time" piece. Ever since surgery, I haven't done much of anything for time. There have been little to no AMRAP (as many rounds as possible) or "for time" WODs in my recent past. It's just not practical or a good idea at this point for most exercises. I'm focusing on just doing right now, I'm not worried about nailing 20 rounds of Annie (for now ;). You must perfect form before you add speed. This is an especially critical time for me to live by these words. However, I must say although I've put down the watch, lately I have been trying to go through exercises as quickly as I can. It's generally a far cry from what I was doing, but none the less I'm working on adding speed and pushing through the "good pain". Just when I think that I'll never run again because jogging down that hall hurt, I jump on the treadmill, modify my posture and the ramp, FOCUS and my hope is restored. I have to say that I really do miss thrusters, snatches, burbees (I think) and back squats, but speed walking is going to join my rotation for sure!

"LOONEY LORRIE"

800M SPEED WALK

100 PUSHUPS

100 SITUPS

800M SPEED WALK

FOR TIME

I dare you to try this. I think you'll be pleasantly surprised at how hard it is to seriously speed walk this far. My shins were in a bit of pain during this WOD. It would have been easier to run.