Modified Crossfit WOD #2
Today was my second consecutive day at the box
Of course I’m modifying everything to accommodate the fact that I am PWB.
8 minute AMRAP
4 Hang Clean/Pushpress #105 ( I did this right in front of a rack so I didn’t have to go all the way to the ground my left leg was bent and up on a 20″ box. I started with a yoga mat for cushion but it was too unstable, so I got rid of it and just bit the bullet.
8 Toes to bar
Result 5 rounds + 2
90 second rest THEN…
6 minute AMRAP
5 Pistols
10 Kettlebell swings #53 ( this was slightly more difficult. Again I used the 20 inch box, but had to kind of lean off the box a bit to make room for the kettlebell between my legs. After a couple of rounds I got the hang of it.
Result 6 rounds +6
90 seconds rest THEN.
2 minute Max pushups.
Result:48
Wow, that was one heck of a workout. Again it’s great to be back in the community of crossfit. Fortunately I don’t feel any soreness afterward, and I actually think the exercise aids my overall recovery. Second session of PT is tonight.
If there is enough interest I could make some videos to illustrate how I modify these workouts to fit our injury. Just let me know.
January 16th, 2013 at 4:41 pm
Mike, I ruptured my achilles playing basketball less than 48 hours ago. My surgery is scheduled in 5 days. I’m 35 and an avid Crossfitter and initially hearing the post-op stories of time for PT and recovery, etc. i got really bummed. Came across your post and was intrigued by it saying your only 3 weeks and 6 days since rupture and your doing modified WOD’s!? Tell me i’m missing something? I assume you had surgery?
January 16th, 2013 at 4:59 pm
Ok, i should have dug a little deeper on your posts before my first comment. I obviously read that you had surgery but i’m still very interested to hear that you are doing modified WODs?
January 16th, 2013 at 5:39 pm
I read these posts and cringed a bit..I ruptured on May 21st and had surgery on June 1st. It happened while doing box jumps. I am a 4 time Ironman and avid runner/cyclist, so I know a bit about exercise and the healing process of an achilles rupture. I cringe because I too was exercising the entire recovery (swimming, riding a stationary bike, lifting, core work, etc) and want to let you know that you both have a LONG recovery ahead of you and to let your body do what it needs to, in order to heal. The healing process is very draining and I would be careful not to push too hard, too early. In fact you are at a critical stage where re-rupture and inflamation and over-stretching will only push you farther back in recovery.
I am currently at 7 months I am in better over-all shape than before the injury. My abs are rock hard and my arms are strong….the achilles is coming back strong and I am allowing all the muscles and tendons to properly heal before pushing them too hard. I am doing modified cross fit routines and loving it, knowing that this recovery is for the long haul. Good luck!
January 16th, 2013 at 6:01 pm
It is a long recovery, but I think - if you’re thoughtful and careful - that there is a lot of benefit to getting back into it early. Of course, you need to protect the healing Achilles- but if you approach things properly, I would expect you to be able to do modified versions of almost all exercises without undue risk. Keeping the rest of your muscles fit will ease the downstream rehab. Increasing your heartrate and circulation (I think) can only aid the Achilles recovery. Sometimes the battle is half mental- getting out and being active again can really help (it really helped me).
So, I don’t cringe guys, I applaud your initiative. Just be smart about it
January 17th, 2013 at 10:07 am
Paula, I understand that all of our situations and stories are different. Given that you are an ironman and you did indeed stay in shape throughout your recovery, surely you know how important it can be to your mental health to stay in shape as well as stay involved in your fitness community. I understand that what I’m doing in the gym or box will likely have little effect directly on my achilles. However it will have a tremendous effect on the my return to normal once my achilles has healed. I appreciate your concern and I am not offering my workouts as a prescription for anyone. I just want to lend a hand to those in the crossfit community that are going through a similar injury and are looking for a way to stay plugged in.
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January 17th, 2013 at 10:48 am
Bob,
While everyone’s story is unique as I said before. I think the fact that I did crossfit prior to the injury has helped in the recovery and has left me in good enough shape to continue modified crossfit workouts. I did in fact have surgery on Dec 26th. And the day I was put into a boot. I started moving into upper body workouts. I was still non weight bearing, but I was able to do presses and hang cleans with my knee up on a box or bench. I have detailed all of the mods in each workout post. I will continue to post my workouts daily.
RyanB I appreciate your encouragement and I completely agree with you on the mental battle. I would even go as far as to say it is more than half mental. being back in the box with my crossfit community was a tremendous boost regardless of the workout. that’s really what crossfit is all about right?
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June 28th, 2020 at 12:44 am
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