Tagged: squat clean

No Rep

Every now and then, I get a break. This time, it was the WOD. My sprain limits a lot what I can and can’t do. No running, skipping, rowing or other type of umping/impact. But I can squat and do upped body work.

Today’s skill was squat cleans… to movements combined I’m allowed to do. Because of the slight jumping motion in the transition, though, I kept the weight light, 65lbs, and worked on technique, correcting big small details.

Then came the WOD: 20min AMRAP – 7 HSPU, 12 strict pullups. All upper body.:) I recently managed to learn how to kip HSPU, sop I decided to go Rx. My goal was to do 2 rounds, maybe a third. I ended up doing 6! Strict pullups are hard… I no rep’d myself quite a few times because halfway up, I started kipping. That takes a lot out of you after a while…

Now some rest and ice for the ankle. It wasn’t used much, but it still has to heal.

Ankle

Well this sucks. I was having a great WOD and I hurt my anle.

We started out with deadlifts 10-8-6-8-10, going progressively heavier up to 6 and lightening the load, but still keeping it heavier then the first similar set.. so my second set of 8 was heavier than the first one. I started at 135lbs, went up to 235lbs and down again. I was good – it’s hot and humid out so I like it. I pushed myself, but didn’t go overboard and then be gassed for the WOD.

The WOD was quick and good. 4 rounds for time – 2 rope climbs (13-15ft) and 4 squat cleans 185lbs. With the deadlift done previously, the squat cleans could be a nasty thing. As my max clean is around 170lbs, there was no way in hell I could Rx the damn thing. I scaled it to 135lbs. I gave it a try, but I felt a sharp twinge on the side of my deltoid. I’m told by my physio I should roll my bicep. I’ll heed her advice, but that also means I have to scale down some more. I went down to 95lbs. It worked out well. I’m sure I could’ve pushed it,but risk busting the shoulder? No.

When the time started I went up and down that rope like the devil was after me – 7s! By the 19th second, I was at my bar for the lifts. I felt good, things were going great and in my last rope descent in the 3rd round, I went down way too fast and landed on one of my ankle. It hurt – no snap -but pain. I wasn’t sure if I had sprained it or not. My coach got me some ice just in case. After some times, the pain was mostly gone. It felt more like when you miss a step going down the sidewalk and roll on your ankle… that’s how it felt. So I went back to the WOD. I figured I’d do a squat clean, see how that went, and move on. At the first sign of pain, I’d quit. I managed to finish the WOD in 5:59, having “lost” about 1:30 to check if my ankle was ok.

At the moment, the bony part on the outside is slightly swollen and there’s a dull ache, but I can walk and put my weight on it. I’ll know tomorrow for sure how things are. My coach also checked up on me to make sure I was ok. 🙂

It’s one of those thing that differentiate crossfit from many sports or physical activities – the caring.

I just hope the ankle will be healed by June 16- for the Spartan Race.