Endurance- Jackie on Steroids

 'Jackie' on Steroids

For time:

Row 2k

-then with no rest-

2 Rounds of:

30 Thrusters 45/35#

15 Med Ball Abmat Situps

I feel great! Plenty of energy and not feeling very sick at all for the second WOD of the day. Endurance tonight was somewhat quick and fun-But first lets discuss my physical therapy appt. I spent a solid hour at Pearl PT this morning. Erica and Liz really took great care of me. After much anguish and gnashing of teeth they seemed to hone in on the fact that my Psoas was really tight on one side, coupled with weak OHS type heavy lift maneuvers and a slightly out of whack lower spine/trunk creating bad posture was likely aggravating some nerves from old injuries down my leg to my knee.
So, they sent me home w/ a bag of new self massage techniques using a ball on the floor and another appt in 1 week.

Technique:Roll the lacrosse ball down towards your femur, using small movements. The psoas accelerates hip flexion and decreases hip extension.
 
 Good stuff- then something happened in Endurance... during the abmat situps I started getting outside pain in the knee. After the workout I told Ben who surmised very quickly that my IT band was likely aggravating my knee by tightening up and pulling. Sure as shit, I laid down on the hard foam roller and BAM tears welled in my eyes trying to roll out, what felt like a baseball of molten pain from mid thigh.
Now- this seems to make a lot more sense as to why my knee was intermittently hurting. Its clear I'm not doing enough mobility work and  need to religiously roll stuff out.

Back to the Endurance WOD. Ben described it as ' Jackie' on steroids and it was. My rows felt good- if not a little slow, was able to keep my heart rate down scoring a time of 7:56 on the row alone- Averaging a hair better than 2mins/500m. My overall time was 14:53. The thrusters were strong- cranking out 15, 10, 5 reps on the first set.