Bit by the Box

I believe I have mentioned before that box jumps are notorious for causing injuries in CrossFit.  If you don't have a solid landing, you can slip off and really tear up your shins.  Well I did a bunch of 24" box jumps with no problems, and yet on this work out I managed to hurt myself on the box.  *headdesk*

4/18 WOD # 38

• Warm up: 800 m run
                  2x: 10 walking lunges
                        10 sit ups
                        10 push ups
                        10 back extensions
• WOD #38.1: Death by sprints
                       One minute intervals- 1st minute one 50 m sprint
                                                        2nd minute two 50 m sprints
                                                        3rd minute three 50 m sprints
                                                        ...and so on until you can't finish the allotted distance in the allotted time.
                       Result: completed round 3 and was steps away from finishing round 4 successfully.
• WOD #38.2: 10 min AMRAP
                       10 HSPU
                       10 pistols (alternating)- I used bands as assistance
                       Total: 3 or 4 rounds (lost track) + 5 reps

So how did I hurt myself?  Well the scaled progression for HSPU is to either hook your feet up over a bar on a weight rack and get your torso as vertical as possible, or to get your knees up on a box and do the same.  I had done the bar before, but there were enough people at the bar level and few enough weight racks that I figured I would just do the box.  It happened as I was pulling myself down off of the box to head over for pistols (one-legged squats). I am not the most graceful person in the world, and having your knees up on a box and your hands down on the ground is not the most graceful position to be in, so I managed to smack my shin into the corner of the box.  I gave myself a mild scrape and then a surprisingly large goose egg.  Now, about a week later, I just have a colorful and large bruise spanning my lower shin and ankle with some nice gravity-dependent spread down to my foot.  

Smooth.  That's me.  At least I didn't need to go to the ER, like the last two box jump injuries!

Long haul

Today's WOD was one of the longer ones- often CrossFit WODs are fairly short with high intensity.  Today's had a cut off at 35 minutes so we could all get out of there in time for our real jobs.  And I definitely hit that cut off (thank God, because my thighs were burning with the fire of a thousand suns).

3/14/12 (pi day!) WOD #24

• Warm up: 500 m row
                  50 double unders (ha.  Again.  The rope I grabbed was bent in the middle and kept angling to the side.  And I am lame.  So I stopped.)
                  2x (actually only did 1x): 10 chest-to-bar pull ups
                                                        10 box jumps
                                                        10 HSPU
                                                        10 pistols (each legs)
• WOD: 5 rounds for time (or 35 minutes, whichever came first)
                                       10 pull ups
                                       20 push ups
                                       30 pistols (15 each leg)
                                       40 squats
                                       50 double unders (or 150 single unders)
                                       Time: 3 rounds + 20 push ups + 14 pistols in 35 minutes

For those of you who have never done one, pistols are a one legged squat.  You grab one foot with your hand and lower down so your butt breaks the plane of your knee (ass to ankle) and then stand confidently back up with your weight through your heel.  Most people need to hang onto something for both balance and leverage, but the ultimate goal is to just do them by your onesies.  I find them to be torturous.  Although, let's be honest here: most CrossFit moves are torturous.  And yet I keep going back for more.....

And I just found out the Open WOD that I will be doing tomorrow will be wall balls!  My quads cry...