GHD on Friday, Sore on Sunday

It’s the truth.

Friday after work, I went to CrossFit 314 for a little workout. The prescribed WOD was a lot of technical skill work focused on Olympic lifting, specifically the Snatch. I really need work on my snatch…it very well may be the most complicated lift. However, since I’m not allowing myself to even touch a barbell until Christmas… I observed the class from the rower. Over the past few weeks I’ve graduated to rowing with both feet (no longer using the skateboard!). This feels like a major accomplishment.

I’ve been gradually increasing my time, distance, and speed. 

Friday I rowed 2,000m in 11:19. [Sunday I rowed 3,000m in 16:16.] But back to Friday… 

After only 11 minutes in the saddle, I felt I needed a bit more. So I looked up Korwod #12. I decided to modify it a bit:

2 Rounds:

1 minute plank

10 weighted GHD sit-ups (10lb wall ball)

1 minute plank ups

15 abmat sit ups

1 minute plank

10 weighted GHD sit-ups (10lb wall ball)

Since my ACL injury, I’ve been doing a lot of core work. And GHD’s are about the only thing that leave me sore. Problem is…I’m not really sore until 24-36hrs later. And at that time… Holy Moly, I can’t move. Heaven help me if I laugh, sneeze, or need to sit up in bed. Good grief. My abs are smoked!


Other fun things that happened this weekend:

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Tucker found a great snuggle spot on the unmade bed. Mounds of blankets, sheets, and clothes seems to be prime puppy real estate.

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Booked a last minute beach vacation!!

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Received my replacement FitBit (note to self: do not wear in bra sweat & fitbit don’t get along)

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There may have been more photo ops than croquet playing.

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Yet another attempt at zucchini brownies.  And yet another failed batch.

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Gregg and I debate the appropriate application of the oxford comma.


Tomorrow, I go back to the ortho-surgeon for 12 week check up on the knee!!! I will give a full report at that time.

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