Monday 2010.03.01 Jumped in on the 7pm team WOD when Adam was taken out by an unexp

March 1, 2010

Monday 2010.03.01

Jumped in on the 7pm team WOD when Adam was taken out by an unexpected nose bleed.  Probably completed in the neighborhood of 30 pull-ups, 60 parallette push-ups, 80 squats, 100 sit-ups.  This did not make back feel good, particularly sit-ups and squats.

Afterwards:

Warm-Up

10 hip raises, 10 hip raises right leg up, 10 hip raises left leg up
Hip stretches (On all fours, take left leg back and shift hips right, repeat opposite.  Shift hips back, repeat either side. Shift hips forward, repeat either side.  Repeat all 6 stretches with bent leg internally rotated.)

Rehab Circuit

3 rounds:
10 reverse hypers
5 each: IT band roll left, quad roll, IT band roll right
10 hip extensions
5 chin-up negatives
10 box squats (to little green box with 2 yellow plates on it)

All exercises completed excruciatingly slowly and as strictly as I could manage.

Afterwards, rolled hamstrings on lax ball and did some downward dog / pidgeon / knees-to-ankles stretching to work out hammies / calves / ankles / hips / lower back.

Leave a Reply

Your email address will not be published. Required fields are marked *