Crossfit workout this morning was called Fight Gone Bad. We're ramping up for an event next month where several local gyms are coming up for this workout.
The workout is 5 stations, one minute each, as many reps as possible, three rounds, one minute rest between rounds. Score is your total reps/cal.
Sumo high lift dead pull 75#
(upright row from ground)
20" box jump or step
push press #75
rowing machine (count calories burned on this one)
wall ball (20# ball, full squat with the ball in front rack, on the way up, throw and hit a 10' target)
We were supposed to go about 75%. My knee is bothering me, so I didn't go to any depth on the wall balls, and pretty much blew them off. I ended up with a 221 which is a PR. The other stations felt really strong.
I'll probably take the rest of the week off from any leg work to let my knee heal. I think what happened was that last Monday, we did squats, and I was working on form and depth. I'm extremely flexible, and I was taking it all the way down, and getting a little bounce at the bottom. For me, that is basically bouncing my a$$ off my heals. It felt great at the time, and my coach loved the form, but I think the muscles in my knees were not used to that much depth with weight. My knee just feels a bit unstable once I start working.