Continuing to Improve
My 50K trail race went very well, and I attribute much of mu ultrarunning success to my CrossFit training and CrossFit Endurance.
Back in the saddle. We’ll call today’s WOD just that…
WOD – Back in the saddle
- Overhead squats progressions up to 140lbs
- Handstand push-ups (up to 8 with some cheats)
- 21 kipping pull-ups
- 11 bar muscle-ups (with bench aid)
- Back extensions progressing with weighted ball, couple sets at 13 reps
Knowing When to Rest
This morning I struggled.
CrossFit HQ workout looked hard and my body felt battered and sore. How does one truly know when they should rest and allow the body much needed recovery? …and when the mind is playing trciks on you because you just “don’t feel like it today”
My personal belief is both scenarios can possibly be one in the same.
Some days, I feel like a monster and aspire to train as such – and some days, although much less frequently, I feel tired, lethargic, sore, and/or beat-up. Some say it’s being lazy, but others say that it’s your body asking politely for rest – ignore it, and the body may become less polite and just make you sick.
No thanks.
I’ll sit this one out today – eat like a champ – rest, and hammer the WOD tomorrow during the HQ rest day.
Thoughts?
Fran Gone Wild
If you follow CrossFit Metro, you know that I am training at a recovery level as I ease back into the official WODs. Until then, I am creating custom workouts for my comeback.
“Fran Gone Wild”, custom CrossFit Metro WOD
21-15-9 of:
- thrusters (45 lb bar only)
- pullups (scaled)
Then…
Three rounds of:
- 12 dips
- 10 pushups
Then… finish with:
One round of:
- 120 jump rope
P.S.
New PR on my speed training loop – 17:49
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
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CrossFitMetro.com
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Norcross, GA (Peachtree Corners area)
Phone: 704.FAR.THER
email: christian@crossfitmetro.comWe are NOT a CrossFit facility nor open for membership; however we recommend CrossFit Atlanta for those seeking an well-organized, successful box"
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