Sunday, January 9, 2011

Tough Week

I had a pretty frustrating week.  I tweaked my back on deadlifts in the middle of the week and I iced and rested to ease back into it.  The workout was:

7 sets:
315lb deadlift x 10 unbroken
10 Box Jumps 24" unbroken
10 burpees AFAP
20 Double Unders AFAP
rest 4 min

I almost got through 4 rounds when the back just slightly felt weird.  It was the same feeling when I hurt it on deads right before the Crossfit Games that put me out for 2 weeks.  I shut it down there and think I caught it in time because it was not nearly as bad and I was back at it a couple days later.  My back got pretty rounded on the deads so lesson learned, no more pushing through ugly form on deads.

My next workout I did light squat cleans and front squat didn't feel too good.  Afterward I did:

4 rounds:
10 muscle ups unbroken
20 GHD situps
rest 3 min

I only got the first round unbroken then I failed on the 10th rep of the second set, and the last 2 sets were 6 unbroken.  So another failed workout, pretty frustrating.  

Yesterday my workout was a 2 hour hike.  This was relaxing but felt pretty weird to go so long at such a slow pace.  Though my long distance endurance has been improving drastically.  I've been in the pool twice this week and had a long row workout plus a long cycling workout.  All felt good and it's been fun to do different activities.  It almost feels like I'm training for a triathlon.

Today I had a good workout, I was able to push it a little bit which I really needed.  I started with:

5 sets:
1 power snatch + 3 snatch balances + 3 hang squat snatch
rest 3 min

My last 2 sets were with 135lb and felt really good and easy.

Here is a video of the fun wod I did afterward.

OPT WOD 1/9/11 from Joseph Warren on Vimeo.

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