Today’s Workout Of the Day WOD is a simple but brutal one. I have modified it from one I found on The Greatist featuring a former CrossFit champ Jason Khalipa due to my current knee injury.

In their workout you go for 20 minutes doing 15 squats, then 15 sit-ups, then 15 push ups As Many Reps As Possible aka an AMRAP.

For my workout I omitted the squats for obvious reasons. We are also currently parked in an RV park that happens to have a nice playground area with wood chips for me to put my mat on. and get my workout done. I may have scared the older people staying here, but I hope maybe I motivated them somehow.

Here is my AMRAP:

20 Min AMRAP – WOD

  • 15 Sit-ups
  • 15 Push Ups

This seems really simple but after 8 minutes I was sucking wind hard. I was ready to quit at 10 minutes thinking “Hey that was a good workout.” It totally would have been but it also wouldn’t have been the workout I set out to do.

So I slogged on taking breaks, especially for the push ups. Eventually 20 minutes elapsed and I collapsed. By the end I had done 10 Rounds of both exercise sets plus I did another 15 Sit-ups. I was sweating and breathing heavy but felt great and glad I had stuck to it. My form probably wasn’t the best but I still got a workout and with these moves there is less chance of injury. It is good to always stay aware of your positioning and make sure you aren’t putting yourself in harms way.

As I head into surgery this Thursday for the second time in 3 years on the same knee I realize I need to be more careful with my body. This means progressing with confidence and strength in my workouts. While I did injure my knee in Crossfit it was not Crossfit that injured me. It was my ego trying to go beyond what my body was ready to do. Pistol squats are an advanced move and require strength and stability to do safely. I let my head get big and went further than my knee was ready for, and now I am paying some good cash to have my doctor fix me up.

Big shout out to my friend Ellen Shinkle of Evolution Gym at CrossFit Cortez for getting me into WOD’s, and pushing myself again!

Published by Roger

Roger lives fulltime in a 2008 Jayco Travel Trailer with his wife Kate and their dog's Dazey and Enzo. He works fulltime doing online marketing for small businesses at Roger Williams Media a subsidiary of Grass Williams Enterprises.

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