4/12/2016

3 rounds not for time:
30' handstand walk
:30 2-arm passive hang from bar
:10/side bottom of pistol hold
+
6 sets:
250m row @90% aerobic 
:60 walk rest
200m run @90% aerobic 
:60 walk rest
:60 burpees @even pace- last set all-out 
:60 walk rest
+
Crossover Symmetry recovery

complete-ish
cut the pistol hold after the first set
+
complete
24 burpees last set
+
complete


I went and saw Balza today for my right knee. It's been bothering me off and on. I remember a few months ago it started feeling unstable but then it went away. It didn't really bother me during the Open but lately it's been flaring up again, mostly after I do high-volume light squatting like wall balls. There's no pain at all, my knee just feels unstable at times and everything around it is very tight. It usually goes away after awhile but I wanted Balza to check it out just to be safe. Also, I could tell there was a huge knot in my right glute. Balza said I wasn't activating my glutes properly and that's what was causing the discomfort in my knee. He said if I put it off for another few months I could begin to develop patellar tendinitis. He worked out a lot of tightness in my knee, hip, and quad and next week he's going to work on my right glute. I'm wondering if my uneven shifting of weight during wall balls and pistols caused this. It feels fine now, he said to just roll everything out with a purpose and try to reduce the large knot in my right glute before next week. I just need to focus on activating everything properly. 

I cut out the pistol hold after the first round because I didn't want to aggravate my knee after Balza had just worked on it. I should have worn my lifters for this, I was completely up on my toes the entire time. Handstand walk was easy and fast. 

I really enjoyed the aerobic piece, my breathing was great today! Everything was nice and steady. I managed to get 24 burpees in the last minute, that got tough. Everything was really fast up until 16 and then I started slowing down. My stomach actually started churning a little bit. I need to work on staying fast through the last twenty-thirty seconds, the same thing happened to me on Saturday during the row/burpee tester. I was really steady until I hit a wall and slowed way down.