Well, I guess it was more than a warning sign yesterday. Woke up in the middle of the night to the feel of a minor back tweak. At least it’s a very minor one. Decided to play it safe and did 40 minutes on the Airdyne for 12.22 miles or 757 calories.
My legs ached all day yesterday. You know that feeling you get when you’ve been walking the entire day? It was like that but more intense. I was tired from staying up late to watch Duke too, so turned it in to a rest day. Out in the garage today before a really late lunch.
- 3:00 Airdyne (0.91 mile)
- 3 Sets
- 7/7 DB OHS (40#)
- 10 Glute Bridge (50#)
- 10/10 Single Arm Single Leg DB RDL (40#)
I felt the warning signs in my back during the RDLs, so it was an easy decision not to back squat today like I had planned. I’ve learned my lesson a few times when I ignored that feeling.
- 400m Run
- 20 DB Push Press (40#)
- 40 Air Squats
It was 59° outside so I changed my workout to do something with running. Thought I’d have to break up the push presses, but it turned out to be a pretty ideal weight for this. Finished 4 rounds, the run and 10 of the presses. Nice to be outside even though I’m so fucking slow.
Got in a workout this morning before leaving Rogers City. No warm-up.
- Airdyne cals
My plan was to start hot for 60-90 seconds and then settle in at 82-83 RPM. Worked out well and I set a PR by 7 calories. Got 365 and tallied 4.25 miles. Jumped back on for a slow 5 minutes to flush the legs and did 1.23 miles (60 cals).
Plank Holds (hands)
- 2:00 rest
- 1:00 rest
The first 4 minutes felt easy. The last 1:30 of the 3 minute hold was a struggle.
After mowing up leaves in 40° yesterday I didn’t feel like spending another hour in the cold garage for a workout. So I rested. Out in the garage tonight. Warmed up with 5 minutes on the Airdyne for 1.5 miles and then 6 thrusters with the empty bar. I can hold that 60 rpm warm-up pace without even trying. Seems to be a sweet spot for me.
- 10 Thrusters (95#)
- 10 Ring Push-ups
This workout has been on my list to revisit for the last couple of years and I finally got to it. The only other time I did it was in February of 2013 with a time of 18:54. My plan was to attack it similar to Open Workout 17.5 by splitting up the thrusters until the final round. I had a feeling the push-ups would be harder than one might expect, so I wanted to break those up too. I went 6-4 on both movements through 9 rounds. Then I did the thrusters unbroken and had to go 4-3-3 on the push-ups. Finished in 14:26 for a 4:28 PR!
I planned to do GHD sit-ups to parallel, but those thrusters stressed my back enough. I did 11 reps for 7 rounds and then 12 for a total of 89. Went to roll to the side and push up off my ass, but my left arm was shaking so bad I couldn’t support my weight. 😂 Talk about fatigued triceps!
Out in the garage before lunch.
Warm-up – 3 Sets
- 20 Push-ups
- 10/10 Single Leg Glute Bridges
- 10/10 Single Arm Single Leg DB RDL (40#)
- 20:00 Airdyne
Went 7.4 miles (11.91 km), which is still 0.03km off my best for 20 minutes and under my best 30 minute pace. What the hell got into me when I did that PR for 30?! Tallied 570 calories on it.
E2M – 4 Sets
- Russian Twist Stack
Move the plates and move them back.
Rested yesterday. I switched my gym membership to the 2x/week plan. I’ve only been to the gym more than that 2-3 times since the program switch, which is disappointing. I’m not going to risk injury and overtraining though; I’m over those years. I’ve still been working out 5 days a week on average, but making use of my garage. I have to admit, getting back an extra hour+ in the day (without prep, travel, and social time) is a nice bonus. My cardio has been feeling good, so I’ll continue what I’m doing. I think the lower volume is helping a lot.
Out in the garage for a workout before a late lunch.
5:00 Airdyne – 1.51 miles
Strength – Back Squat
I think I forgot how to squat. Felt fine, but I can tell I’m hesitant with each rep.
- 10 Renegade Man Makers (35# DBs)
- 20 GHD Sit-ups (parallel)
Been a long time since doing man makers. If you’ve never done them, it’s a push-up on the dumbbells, a row with each arm in the plank position (helps to keep wide feet), jump/step feet up to hands, clean, and shoulder to overhead. I wasn’t fast with them, but never stopped and did all sets of sit-ups unbroken too. Finished in 12:54.
Wow, it’s been 6 years since my first CrossFit workout. I’m still learning and progressing.
Upper abs, upper back, shoulders, biceps, and hands are all sore from the last two days. The hand thing is odd and not something I remember feeling. Maybe from the 75 heavy American swings yesterday.
Out in the garage for 30 minutes on the Airdyne. Did 10.65 miles, which is far off from my best of 11.23 and I felt like I had a pretty good pace, though I did pick it up in the last 10-15 minutes knowing how far off that pace I was. Looking back at my logs, I have kept higher pacing in my best 30 minute “rides’ compared to my best 20 minutes rides. I guess I’ll have to pick up the pace the next time I try 20.