Back to Crossfit after 1 month recovery

The physiotherapist finally gave me the green light to start working out again !

Physio : "Doesn't look too bad. Level 2 LCL injury. What do you do for workouts ?"

Me : "I've been doing Crossfit, lotsa olympic lifting and squating. How do I fix my knee ?"

Physio : "That probably saved your tendons from tearing completely. Go back to Crossfit. Try to avoid lateral movements"

---- He must have seen the spark in my eyes at that moment ----

Physio : "And MAKE SURE YOU DON'T GO TOO HARD AT IT"

Me : "I neveeeeeeeeeeeeeeeeeeeeeeer do"


So here I am now !!! My right knee decided to give up on me when I tried to avoid a tag at home plate during a fastball game. I've been limping around for almost a month now due to injuries but my knee feels a lot better !

The physio told me I might not recover the flexibility and strenght I had in my right leg pre-injury. We'll see if I can prove him wrong.


Today's WOD : Viking warrior conditioning #1

VWC is a VO2Max conditioning system created by Kenneth Jay, using the kettlebell snatch to teach you humility. http://www.dragondoor.com/b39.html

The VWC principle is simple.

Day 1 : Test yourself to find the cadence (in rep/min) that engages a VO2 stimulus. I've got 26reps/minute. From there you'll have to achieve 80 sets of 15 seconds of work/15 seconds of rest of KB snatches, switching hand each set without putting the KB down. They call it "15:15", I call it "ManMaker I"

Then go at 'er.

VWC #1

Warmup :
16KB swings x20 each arm
32KB clean/press x 5 each arm
32KB Snatch each arm (those bitches fold my palm skin like Pillsbury dough!!)

VWC (using the 16KB):
15:15 of 6 reps (26/4 = 6.5, since I want to focus on technique, rounded down)
Had to do 6 reps in 15 sec, then had 15sec of rest to chalk/deep breathe/sweat
Completed 30 sets in 15 minutes. Not bad ! ALMOST HALFWAY THERE !!!

Cool down techniques :
Turkish getup with the 16KB (had to twist my right knee so I went lighter a little) x3 each arm
Windmills 32KB x3 each arm
20 anchored situps holding 16KB over my head.
Stretches, focusing on knee flexibility/mobility

All in all, a 1-hr workout in the park in the sun !!! It's 2 hrs after my workout and my knee feels great ! I was able to do 20 air squats while being VERY CLOSE to my original flexibility !

Weight after workout : 170.2 lbs.