Continuing on the Path of Recovery
…more swimming. another mile, back and forth in the pool.
Back is feeling better – shooting for a light CrossFit workout by Thursday.
Active Recovery
Due to the back injury, the only exercise I can handle at the moment is swimming, so:
Monday WOD:
- 1 mile swim
…you’ll be seeing a lot of this throughout this week.
Gotta get an underwater MP3 player tonight: Swimp3
A Small Lean Forward is All it Takes
Day’um. I injured my low back in the WOD today.
Nobody’s fault but my own. I am guessing that I was not fully recovered from yesterday’s CrossFit Total, and take the circumstance and sprinkle in a moments of mindlessness, and Bam! – injury.
The WOD was enough this morning:
Complete as many rounds in 20 minutes as you can of:
- 65 pound Thruster * – 10 reps
- Pull-ups – 10 reps
* Video tutorial of the thruster
…and hell, I didn’t even slam through it since I knew I was a little fatigued; but, during the second set of thrusters, I lost my balance, with only 65 lbs mind you, and stumbled forward. It didn’t hurt at that very moment, but coming around the 5th or 6th rep of the third thruster set, I started to feel it.
I stopped immediately.
Now here I sit with an ice pack tied around my low back, a small dose of depression, and a 10K tomorrow that may or may not include me {sigh}
The Lesson
Now matter how experienced you are…
No matter how light or heavy the weight…
Be sure to always warm up properly. Don’t rush through this very important aspect to training; and certainly, stay focused through each and every rep.
I learned my lesson today. Now I have to apply this same level of attention to lower back strain recovery. Arguably, an even tougher focus since I’m not very good at rest.
CrossFit Total
Today’s WOD {workout of the day} is the CrossFit Total:
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift, the three most effective lifts in existence for developing and testing functional strength.*
Today’s results:
- Back squat: 255 lbs
- Shoulder Press: 155 lbs …missed 175
- Deadlift: 275 lbs …missed 305
Summary: Not my strongest efforts to date, but I continue to pay close attention to form in an effort to NOT get injured and thus, not able to run. Next CrossFit Total goals are 275, 185, and 305 respectively.
Rest Yo’self
Today is a rest day.
Have spontaneous sex with your partner, hike a mountain, take off on a bike …but instead of sitting around on this rest day, choose active recovery.
Let’s keep that metabolism flying.
3 2 1…
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