Yesterday I rested. I stretched, I rolled, I cleaned up a good deal of the mess I made by moving back, AND, I set up my new bed! Ever since I've been back I've been having some seriously major issues with my low back. Very quickly I was able to find the cause of this, and it's my damn bed, it's too soft. So, I layered a comforter or two on the floor in the basement and that will be my bed from now until Lindsey moves to town and we can settle down! As strange as it may seem to some, the firmness of the floor is extremely comfortable to me, and I tend to sleep like a baby when I find my way down there. So, that took care of that issue.
A bit earlier in the day I noticed that the CrossFit Games Regionals workouts were announced, and what jumped out at me immediately was the handstand push ups and muscle ups mixed into the six workouts (I'll break them down and how they effect my training some time next week). So, when I brought a couple of my athletes out for an outdoor workout, I strung up the rings to get a handful of reps in. Felt...pretty good. But tt was today's insanity that really took me in the right direction (everything i did was geared towards Regionals prep, and the.
I woke up a little after sunrise and hit the pavement for an easy 5-mile run. Then, a little after 12 I got ready for the barbell work:
1xmax deadlift 315#
3x30 hollow rocks
3x10 seated DB strict press
3x5 controlled roll outs
3x10 weighted hip thrusts
I programmed thrusters to feel out the movement and chose 3RM to work on profficiency. I felt very comfortable at 195#, then at 215# I got all messed up with breathing and was only able to get 2 reps out of 3 attempts. All good though, I felt pretty strong. The craziest part of the workout was the max out a 315# on the deadlifts. My goal was 20 and I got it, with an epic battle between me and the final three reps! It was awesome! Then, a couple hours later Big Dan came over and we got after a seemingly decent metcon:
3 rounds (timed separately):
50 m shuttle run with tire
30 pull ups
60 double unders
20 OH squats 115#
I went first, then rested while he went and so on. This. Was. HARD. The tire running was just enough to get you breathing hard enough to make the pull ups that much more challenging. The double unders were exhausting, and the overhead squats at the end were the beautiful combination of muscularly crushing, and mentally, well, brutal! I was able to get 3:05, 3:55 and 4:00 respectively, Dan got 3:40, 4:24 and very low 5's (he was hypoglycemic going into this metcon, so I'm sure he was suffering a bit more than me throughout. Either way, this combo of movements, at those reps were just about the sneakiest I have come across and it was so much fun to run ourselves into the ground! Having Dan to work out with is such a privilege, and I plan to take advantage of it a lot before Regionals hits us in a couple weeks.
Tomorrow I am going to an Oly lifting class at Balance Gym, then back to The Garage for the Grand RE-Opening and a fun chipper before firing up the grill and having a feast!
Never Stop, GET FIT.
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