Mike and Carrie were out of town last week and Friday (9-12) night was the first class back. And I for one can feel their return in my traps as surely as gravity. It’d been kind of a mellow week for me. With the 3 on 1 off I’m trying I’d managed to miss one of the big workout nights. (missed Karen) I mentioned to Mike that It’d been kind of light for me and with the casualness of a dynamite fisherman he dropped a workout on me that, to keep the metaphor going, had me stunned, belly up, and gasping.
5 rounds of:
- 15 70Kg hang power cleans
- 15 box jumps (52″ box)
Time came in at ~ 17:30 (I was too hypoxic to remember and it didn’t get written down)
Today (Sunday) it feels like my shoulders are up around my ears.
Welcome back guys, we’ve missed you.
Costa Rica, second week of January, two weeks of surfing and sun. As a little Seattle winter relief I’m signed up with some friends for two weeks of surf safari in Costa Rica. I’ve been talking about this for years and I’m finally off my duff. I’m booking flights and checking out pictures. Really excited about getting the board out again and using some of my vacation time.
So yesterday was my first day of rest on the 3 on, 1 off cadence and man it felt good. This morning I was starting to feel better – except for maybe the 15 minutes of torture on Neno’s table as he cracked open the fascia surrounding my IT bands – and I’m ready for tonight. Monday, my day three was a 1 rep max shoulder press so some work but pretty limited in terms of beating me up – though I managed a 74 Kg PR – so I think the next three days should be good.
I’ve been doing crossfit for 2 years, working out at Crossfit Eastside. Did the ramp. Started scaled for the named workouts. Then as I started getting my legs under me I started getting my name on the board. Progess seemed straight forward. Week over week a little faster, a little stronger, a little better at ignoring the voices saying “put it down”, “slow down”, “is this what rhabdo feels like?”, or “why the hell am I here!” Cadence was easy, 5 days a week, show up and throw down. On the weekend, rest. It fit. I had time to do some fun stuff on the weekend and it fit really easy with my work schedule. But just in the last couple months – once I felt I’d gotten all the way back from the shoulder surgery – I just felt totally beat up, week after week, on Fridays. Beat up like I need to nap away Saturday before I feel semi at all right. And If I look at my book my weights and times really arn’t moving like I’d want. Sure, a few larger scale moves, mostly on short time domain stuff where a lot of the game is mental. But over all I feel kind of stuck. So time for a change. Main site does 3 on 1 off. I’ve never done that way. So I figure it’s worth a shot. The new cadence started up Saturday. (1O rounds with the champ) Then continued today with Michael with the final day on Monday. Rest day is Tuesday.
Workout was 3 Rounds of
- 800 M Run
- 50 Back extensions
- 50 Situps
Time was 22:18 (missed my PR by 12 seconds, and had to go solo which kind of sucks)
My best guess is that I should be able to see a change in results in 6 weeks. I’m hoping that I get better recovery and start accumulating some new gains. Maybe later I can switch back (3 on 1 off is going to be kind of a pain schedule wise) but well see how I feel. Oh and hopefully I wont be so flatlined on the weekends during ski season.
Going to have to start back up slow. Wouldn’t want to pull a virtual muscle.
Finally starting to catch up a little this weekend. Last few weeks have been all over the place but hopefully I’ve done no permanant damange. So straight to the work at hand. I really only want to talk about this workout I did yesterday.
Going 10 rounds with the champ:
10 Rounds of:
- 10 60Kg backsquats
- 10 box jumps
- 10 pushups
It took me 14.08 minutes. Weird feel to this one. Hot, and while the wind was an issue you didn’t get totally hypoxic. I felt really that the breaking point was on muscular output. I found the later rounds a real challenge to get through unbroken and the leg pump from the back squats was phenomenal. Serious body breakdown.