I had planned on going to the morning Crossfit class today. With it being Remembrance Day, there are only 2 classes being held today and I really wanted to go to the morning one. This being said, Ben had scheduled himself a lesson at around the same time and I made the decision to take the girls with me to Crossfit. I told them they had to stay in the play area, that there was going to be a lot of people and that it would be dangerous if they moved. I got them toys and snacks and got to warming up. The girls were total little angels during the long WOD and I was glad I didn’t have to discipline them at all. The WOD was brutal, even with me scaling it the way I did. I probably scaled a little too much seeing as I was in the first few to finish it. You know there’s something wrong when I finish first! Lol! The WOD was one they had done last year (I was probably at work and unable to do it last year)
Here’s what we did and how I modified it.
I managed 2 TTB during my personal warm-up and I was pretty happy with that. I didn’t go for a 3rd, maybe I should have!?!
Warm-up: As per my PT’s recommendations, I modified the KBS to RKBS. We are diligently trying to avoid any strain on my lower back, hence the RKBS instead of the American ones.
After discussing this with my PT (she also does Crossfit with me, so that is very convenient when I need to ask her advice!), we came up with these modifications:
- 30 hang power clean @55#
- 800m run
- 21-15-9 push jerks @55#
- pull-ups with blue and purple bands
- 800m run
- 30 burpee box jumps
- 800m run
I felt good during the power cleans and was the first one out for the run (!) which, in my head, was a good indicator that maybe I should have gone heavier, but at the same time, I really didn’t want to irritate my sciatic, so I played it on the safer side. I was soon joined by all the others outside and we worked on getting our specific mileages in. I had chosen to do 800m and I managed to do that non-stop.
I came back inside and got to working on the push jerks. I broke my 21 into 11-5-2-3. Onto the rig for the pull-ups. I broke all my pull-up sets into 3s and that worked well for me. The 15 push jerks were done in 8-7 and the last round was done unbroken.
Back outside for another 800m run. I lost some time on towards the end as I noticed someone in crutches waiting to cross the street. Our box is right across from City Hall and they were having celebrations for Remembrance Day. These people were trying to make their way to City Hall and I asked them if they needed help to cross the street. When they said yes, I slowly made my way into the boulevard and stopped traffic to let them go through. I ran back inside once I was done and got started on the burpee box jumps. I managed all 30, but they were all very slow.
I went back out again for my last 800m run and I was so slow. My left hip flexor was so sore and I finished with a slight limp of my left leg. I couldn’t get over the fact that Mark was doing all this with a weighted vest. He really inspired me to finish strong (at least, as strong as I could). I came back inside and was probably in the first 10 to finish. You know I scaled too much when I finish in the first batch. I’m usually dead last. Like I said, I was just careful and didn’t want to make things worst with my sciatic. I finished in 38:12 and I was just glad I had kept on working with minimal breather breaks pretty much for the whole duration of my time!
After we were done, Michelle (my PT) told me I probably shouldn’t have done the box jumps. I should have done just regular burpees. I didn’t think about it either at the time, but she was right. Since we do step-downs and my dominant leg is my right, I got down on my right a lot which meant a hyper flexion of my left hip and it’s probably why my hip flexor was so bad on the last run.
As soon as I was done, the girls stated to let loose and started running around and shrieking. Brett and Kim had brought their dog (gorgeous Sherman) inside and both girls and the dog were playing together. I then went to run some errands downtown.
On the way downtown, Béa banged her head on the car door and she then proceeded to fall on the sidewalk while holding my hand, which resulted in me inadvertently stepping on her other hand. She got a good scrape on a few fingers and was inconsolable so I called it a day and brought everybody back home for lunch. Rough day for the little one!
Once lunch was over, I was finally able to go clean myself up. Good thing too because the WOD had left me with some crazy hairdo!
Now that laundry is folded, I was finally able to finish my morning coffee. Sometimes, I like to drink my coffee in a mug I took from my parents when I moved out. These mugs were purchased at a gas station at some point in the 80’s and it somehow brings me closer to my parents when I stop to think about my mom drinking her coffee from that same mug, a few decades ago! It is pretty ugly, but I love that it says “Mom” in french on it! 🙂