30 Oct Crossfit Update - Injury Recovery

Injured left knee/quad doing WOD last Thursday (lunges). The front, lower part of my knee hurt Friday/Sat/Sun and I was limping. Since it would not "go away", I started massaging my left quad (ouch) and there was a very tight/sore muscle near the thigh bone. Used ice, massage stick and vibrating massager. On Mon-Wed, my knee was achy and felt real tight. No acute pain, just discomfort. I continued with massage, keeping my knee elevated and ice/heat. Also, I did not do any exercise that affected my knees. Today is the first day my knee started feeling normal and I did Annie. I will continue to take it easy and then I will start on my 1/2 marathon training plan.

Thursday 091029 - did this today (Friday)
"Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
Post time to comments. 7:07
Knee feels pretty good today...finally!

Wednesday 091028
Back Squat 5-5-5-5-5 reps
Post loads to comments. No workout...recovering from left knee, quad injury.

"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups (6 pullups followed by 6 dips)
4 Handstand Push-ups (4 push ups with feet elevated on Smith machine)
8 2-Pood Kettlebell swings (50# dumbbell)
Post rounds completed to comments. 10 rounds plus pullups, dips and pushups.

Monday 091026
Rest Day

Sunday 091025
"Michael"
Three rounds for time of:
Run 800 meters (did 750 m row instead)
50 Back Extensions
50 Sit-ups
Post time to comments. 22:19

Saturday 091024
Deadlift 1-1-1-1-1-1-1 reps
Post loads to comments. No workout due to knee injury.

Friday 091023
"Tommy V"
For time:
115 pound Thruster, 21 reps (15 with 87.5#)
15 ft Rope Climb, 12 ascents (did 10 jumping pullups with rope X 12)
115 pound Thruster, 15 reps (9)
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps (6)
15 ft Rope Climb, 6 ascents
Post time to comments. 24:35 - wore me out!!

Thursday 091022
Rest Day

Wednesday 091021 - did this one on Thursday 10/22
Four rounds for time of:
Walking lunge 50 meters
Sit-ups, 50 reps
Post time to comments. 12:12

Tuesday 091020
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.

Pullups - 11 12 9 8 8 7 7 7 = 69
pushups - 20 13 10 8 8 7 7 6 = 79
situps - 14 14 14 14 12 12 13 12 = 105
squats - 20 20 19 18 18 17 17 18 = 147
total = 400 - PR