Today’s workout was hard, but good. I’m sure I’ve mentioned before that I kind of like IWT’s. It’s a love/hate relationship… unlike 30/30’s… that’s just a hate relationship. Today my friend Amber came to workout with me again from CrossFit Proper (in Corona). She has recently been following Steve’s programming, and I am so proud of her! She is very determined, has an open mind, and works hard, which I love. All things that one needs to do well, in my opinion. I am very thankful for her.
I feel good about how my workout went. I pushed hard. There were definitely times on the burpee broad jumps especially where I wanted to stop. My whole body was tired, but I kept moving and I maintained a pretty consistent pace through each round. I had to sub down the supplemental gymnastic portion of the workout, because I need to give my arms a chance to heal. It’s frustrating, but at the same time, I know that it is important, so I’m trying my best not to do things anyway and make it worse. Patience!
Pre-workout: SMR, dynamic, mobility, Pre-hab
Pre-hab looks like this these days:
3 Rounds– 5 Sumo DL @65# (only up to the knee), 5 Pistols on ea. leg (making sure knee is tracking out over the toe, not caving in… if this is the case, pistol should be done to a box), 5 Good Mornings.
2 Rounds– 3 TGU’s ea. arm (10# DB or so)… reach up always!, 3 cross body RDL’s @10# DB (again, knee should track out over the toes, not cave in).
1 Round– 1 leg disk squat (I don’t really know how to explain this in 100 words or less! ;))
1. Specific W/up: 800m jog + 2-3 hard efforts (oops, I didn’t do this today)
2. Workout: “Other” – IWT (again, this stands for Interval Weight Training)
Run 400m (sprint!! – should be 90-95% effort)
10x Power Clean @ 45% 1RM (63#)
Rest 2 min., 3x through
Rest 5 min.
2 min. burpee-broad-jump (shoot for quick reps and distance per jump) (30,29,29)
10x Goblet squat @53# KB
rest 2 min., 3x through
Gymnastics – HSPU/Dip – every 60″ for 10 min. do 3x ea. (I only did HSPU’s to 1 ab mat since my forearms are still not what they should be.)
Core – X-Walk (53/35#) + Sled drag (45#)
4. Cool Down: easy 5 min. @ 65% MHR
5. Meditation/ Visualization: none
20 minute ice bath + 10min with arms in.
Photo Comment: Yes, this picture of me is super embarrassing, but look at my face! What is with my puffy right cheek?! Pulling 300 pounds aint pretty, people 😉 ps. I titled it “puffy DL”