Saturday, February 7, 2009 by Rebecca

Back in action (if somewhat gingerly)

Warmup: run 800m, ME, kb swings, situps, supermen, ktc

WOD:
Five rounds for time of:
2 pood Kettlebell swings, 25 reps (8kg KB)
25 Sit-ups
25 Supermans
25 Knees to Elbows (knee raises as close as possible to chest)

Results:
Round
Swing
Situps
SuperKTE
Round
Elapsed
1
1:22
1:26
1:07
4:26
8:22
8:22
2
1:39
1:02
1:26
5:09
9:16
17:38
3
1:32
1:04
1:05
4:01
7:42
25:20
4
1:14
1:22
1:09
2:27
6:12
31:32
5
1:18
1:22
0:48
2:56
6:24
37:56


Comments:
I guess I am officially recovered from my cold. Too bad I tweaked my back as a welcome back present :-p I don't think it's "Injured" just a little strained.

The first couple rounds of this were slow mostly because i was just feeling out what my back would accept. I was able to pick up the pace at the end when it was thoroughly warmed up ... although I'm afraid i might pay a price for my enthusiasm ... I was also using an extremely light kettlebell to make sure my back didn't get unnecessarily abused.

I forgot to hit the timer between the situps and the supermen in the first round until i was about 6 supermen in, so those two times are a little skewed.

The KTE (or knees to chest, in my case) were definitely the biggest limiting factor. My grip kept failing - in addition to my core muscles just giving out. I think the height I was able to get my knees was a bit negatively impacted by my back. I think I've had better ROM on them in the past.

Mostly it was just really nice to complete 100% of a workout. Tomorrow is a lot of KB SDHP, and I might have to go light with those as well, which is sad, becuse i really like them. We'll see how I feel in the morning.

1 comment:

Evelyn said...

Good call on being gentle w/ your back. That kind of decision is so much better than pretending all systems are go and paying for it later. Great reminder, thank you.

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