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.
Tag Archive for 'Workouts'
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.