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.
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…
Tuesday WOD
Just got back in town from the Domincan Republic – Crossfit with coconuts and bamboo.
photo: Heavy, bamboo shoulder press in Punta Cana, D.R.
Tuesday WOD {workout of the day}
Seven (7) rounds of:
- 75 pound Shoulder Press, 21 reps
- 21 Back extensions
Summary: completed as perscribed – a little under 20 minutes – or five Rage Against the Machine songs.
Presses and extensions actually got easier as time went on – once the “power” kicked in and my muscles became more loose.
Coming soon: WOD video clips
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