Well, today was another milestone in my recovery process! I did the warm up, and gymnastics and it all felt good.
Then I did power snatches with just the bar.
4 sets of:
3 snatch pulls,
3 power snatches from the knee,
3 from mid thigh,
3 from the hip.
They I did 40kg power cleans to test the knee and it felt great, zero pain. I slowly increased weight until I got to 84kg (185lbs), and the knee held up perfectly. No pain. I'm still favoring my left knee, but it's only to protect it, I did not feel any pain during or after.
So I did my second barbell WOD RX! Yeah!. I'm still not able to squat with weight, but power movements seem to be good up to about 70%. Not going heavier at this time.
I ended up with 5+11 on the WOD. I wanted to keep the same easy pace until the last 5 burpees where I sped up. I think with a good knee I could have gotten another round or close to it. Another Masters athlete, Daryll Porfilio did a modified version with me!
Then did the cool down air bike and right into a 46 sec L-sit. That was rough. Need to get about 1 min.
Rest day tomorrow. 😄😄😄 Gymnastics + Warm Up:✅
3 Rounds done in about 10-12 mins
1. 30 Sec Air Bike
2. 10 Sec HS Hold
3. 15 Supermans
4. 12 Banded Pull Aparts
5. 15 Air Squats
Complete 3 Rounds not for time:✅
1. 25’+ HS Walk (if your max is less than 25’, then go for a max HS walk.)
2. 2 HSPU negative (count to 5-7 seconds as you descend from a HS hold down to an abmat)
3. 3 Deficit HSPUs (use the maximum deficit you can for 3 reps, record the deficit height)
4. Practice freestanding HS for 30 seconds
8 min AMRAP:
6 Power Cleans 185/125 (125/85)
6 Burpees over the Bar
(5+11)😅😅😅 Cool Down:✅
2000m on Air Bike at 60% effort
Max L-sit (46 sec)
1000m row at 60% effort
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