Sunday, 01.27.13: Daily WOD

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Rest Day

15 Comments:

1. Photo brings a new meaning to the Snatch Ladder
Comment by Dan Bailey — January 26, 2013 at 4:17pm
2. Hey Gang

Anyone ever battle a hip flexor injury?
At this point I'm having a lot of issues with squatting of any sort


Comment by Rego — January 26, 2013 at 5:08pm
3. Rego, yes, for evidence see about 6 months worth of posts of mine bitching about a hip flexor injury on the comments here. My PT told me they are just about the hardest thing to recover from. He was right. My buddy, a CF trainer and competitor, had one a year or so and he said he wasnt right for about 6 months either.

In terms of recovering, it was honestly just slow and steady. The line between pushing yourself in a helpful manner and re injuring yourself is maddeningly fine. Also, what you will need to do depends on where the injury is. Hip flexor is a pretty general term which in actuality encompasses a million tiny little muscles.

Just do what you have to. In my case, squatting narrower and more toes out helped. I also eliminated pulls from the floor and did everything from the rack or hang which helped immensely. But that was just my particular injury. Find what works for you. And spend a lot of time stretching, before and after. Good luck.
Comment by CW — January 26, 2013 at 5:47pm
4. Rego - pulled my hip flexor my freshmen year in college and my experience pretty consistent with cw. Not gonna be able to squat or lunge fr a whole. Certain core exercises will set you back too. I would recommend stretching to the point where you are comfortable, not to the point where ou feel agitation in the hip flexor. The range of motion and strength will come back slowly and will take a few months to get back to normal. Worse thing you can do is do too much cause it'll keep setting you back. Good luck man. Kind of a nagging, crappy injury. Just try to not have any set backs..
Comment by Schs — January 26, 2013 at 5:59pm
5. Rego - at mobilitywod.com, search for the Couch Stretch. You can try seal stretches.
Comment by Ingo B — January 26, 2013 at 5:59pm
6. *you can also try Seal Stretches. Sorry, using a phone.
Comment by Ingo B — January 26, 2013 at 6:03pm
7. Anyone here ever dealt with peroneal tendonitis? I've had it in my left ankle since October and its improved alot but my ankle mobility isn't as good as it once was. I've been rolling and stretching but it still bothers when I sprint.
Comment by Nate — January 26, 2013 at 6:50pm
8. I guess today is the day for me to weigh in too...anyone have words of advice for adductor rehab? I pulled it in December then did nothing for 6 weeks (read: no active rehab) out of sheer ignorance to soft tissue work I should have been doing. Been using massage and PNF stretching to try to regain ROM, but I can still feel how tight it is at the bottom of my squat. Should I not try to push it and make linear progression gains? (nearing the end of my LP phase)
Comment by Mike — January 27, 2013 at 2:55am
9. @Ryan from yesterday...
I basically am just walking. Training for what I will be doing. Yesterday i went for a two hour hike, boots, winter gear, no back pack, and picked up a #40 or so log, and just switched carries for about a half hour, shoulder to shoulder, front carry, etc... I was walking a designated difficult trail, so no weighted ruck other than picking shit up as i go. half hour or so on, half hour or so off. When i walk through the city, its a little more structured, working up to 10 miles walking, #70lb sand bag on Wed, for about 5-6 miles right now, on sunday i grab the #70 bag and carry a #35 KB, in my hands, for about 3-4 miles. when i walk with just the sandbag i hike a little further, when im carrying the KB i drop the distance, but the goal is to hit ten miles before the ruck, walking, with both weights... But really just train for what you are doing. walking, with lots of over head holds, and carrying shit...
Comment by David Mck — January 27, 2013 at 5:40am
10. NFL Combine themed workouts, huh? This could be a fun event.
http://mayheminthemeadowlands.com/
Comment by Mike — January 27, 2013 at 7:14am
11. @Nate: check out the "voodoo floss" on mwod or rogue fitness...i had some tendinitis in my patellar region that was refractory to stretching/rollers/lax balls and that cleared it up (along with the usual rest ect). Haven't noticed an mwod addressing that specific tendon but same principles can be applied with the voodoo floss i would think. hope that helps.
Comment by CaseyH — January 27, 2013 at 8:19am
12. @CW, SCHS, Ingo

Hit couch stretch last night. Also snagged a couple floss bands from Rogue
Likely not going to win until volleyball season is done.

Thanks for the feedback!

Comment by Rego — January 27, 2013 at 9:53am
13. @CaseyH Thanks, I used some leftover rubber band from physical therapy and it gave me some instant relief. I'll keep it up and see if it helps.
Comment by Nate P — January 27, 2013 at 1:33pm
14. Promised myself I would post more this year for accoutability.
Not a good start.

TH: SQ 7RM @ 345,
5 rds: 9 BP @ 205 (bwt 195)/9 SRPU @ 25# - not timed, but good pace

FR: 1PC+3FS up to 275
7 rds: 3 Seated BJ @ 38"/100m Row SPR (fastest 16.7)

SA: 7 rounds even: RX'd

Miss the posts from Trose. Always tried to keep up.

Comment by bdc — January 27, 2013 at 1:40pm
15. @davidMck
Good write up by Justin Lascek on the GRC training. http://70sbig.com/blog/2012/09/go-ruck-prep-for-a-lifter/
God Bless
Comment by LDubois — January 27, 2013 at 3:07pm

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