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Training: 12/31/12 - 1/6/13

Posted Jan 07 2013 6:40am
New Year's Eve WODCrossFit Amplify New Year's Eve WOD

Monday: CrossFit
    A great way to end the year (is it 2013 already?), today's WOD was relentless - not difficult technically, but 5 rounds of anything is still tough for me. 400 meter run, 30 wall balls, 30 box jumps, that was one round. 28:00 time limit, one penalty burpee for each rep not completed. I got up to the 5th round run and finished 3 of the 5 reps. This meant that I had 31 burpees to do  (I didn't complete 2 runs, 30 wall balls, 30 box jumps = 72 missed reps divided by 2 = 31). Tough to do when you're already worn out from the WOD, but I broke them down into sets of 5 and it wasn't too bad.


Tuesday, New Year's Day: Trail Run
    Cold, but sunny, really a beautiful day for a run, and a nice way to start the New Year. Enjoying my new Altra Zero Drop Superiors, easy transition to the zero heel-to-toe drop (review next week).
Thursday: CrossFit
  • Planned on hitting the 5:30 session, but a rough night was followed by falling asleep on the couch until just after 6:00. New plan is to go tomorrow, maybe 9:00 or 10:00.

CrossFit Amplify WOD 1-4-13CrossFit Amplify WOD 1-4-13

Friday: CrossFit

Excepting the run, every single thing we did this day was new to me! Probably my favorite part of CrossFit, the amazing variety, strengthening me in so many different ways and also keeping it interesting.
    Strength: Every 40 seconds for 5 minutes perform: 5 Back Squats - I used 95# for my first time
  • Conditioning: 3 Rounds For Time:
Saturday: Run
    Upper body still sore from yesterday's CrossFit session -- bit of a struggle today. 22 degrees but dressed correctly again, maybe a bit warm but I'll take it.
Sunday: CrossFit
    Really wanted to go today, but feel like I pulled or strained my triceps and possibly other muscles in my left arm, so will take today off and try for tomorrow evening instead. Hoping it's just a strain or pull - watching the NFL Playoffs, hearing that Ray Lewis was out for like 10 games with a torn triceps muscle - ouch!
One of the things that CrossFit has taught me is that 1. my ability to recover is really compromised when I do these exercises I'm unused to, and 2. lifting weights is going to result in serious soreness and/or injury, even minor. By design, lifting weights tears muscle, and recovering allows them to heal and grow stronger. Even though I'm impatient, I've been doing a good job of really listening to my body and taking it easy on days I need to. My goal was to go every other day or so, building up to 5 days a week, but right now it appears my body needs 3 days of recovery, and I'm okay with that. Increases will come as I am ready.

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