Had a lot of work planned today but unfortunately didn’t get through all of it.
23 min row @ 2:00/500m pace – 5,222m
23 min run at pretty easy pace walking for 30sec every 2 mins (no idea on distance)
These longer sessions are really helping me build my lung capacity. I can literally feel my lungs expanding during the 30secs of walking and I am pumped to see where this training will take me.
Within the mindset of CrossFit there is the mantra of Mechanics-Consistency-Intensity.
I keep thinking that I need to be going hard or at 100% intensity to make gains but the above is a good reminder. Cardiovascular Endurance has been one of the 10 General Skills which I have heavily neglected over the past few years so I look at these training sessions as building on exactly that. I am also bettering my rowing/running mechanics and as my consistency builds I will add back in the intensity.
I try to hammer home the importance of form and consistency to my clients everyday and here I am simply taking some of my own medicine.
I have spent far too long developing my speed lifts and everything else has suffered as a result but I am on the rise.
I was extremely excited for this afternoons workout but I had to shut it down because I hurt myself.
First thing on the list was to perform 5-5-5 Back Squat.
I went through my warm up and was feeling super strong and ready to start going heavy. The tempo I was using was 5 sec lowering into the bottom of the squat, 1 sec hold, then explode up out of the bottom.
I did 225lbs as my first set which felt really light.
I loaded the bar to 275lbs and right before my set someone walked in inquiring about the gym and I spent almost 10mins talking to him. When he left I was cold but stupidly decided to hit the set anyways.
On the first rep I felt something pull in my upper back which was not good, kinda felt like a cramp. I finished the set and felt more pulling on each subsequent rep.
I had to stop the workout after that and even now a few hours later I can still feel it. I’m pretty sure its nothing serious, just a slight strain. I am more upset with myself for not warming up again after my conversation.
I’ll see how it feels tomorrow.
Food of the Day
7am – 5 eggs, 3 pieces bacon, sweet potato
11am – post workout shake
1pm – apple + steak tips + cucumber + guac
4pm – steak tips
8:50pm – meatballs + eggplant + larabar