Great day in the gym, but I’m wearing down a little.  I may need to take off tomorrow.  We’ll see.  With the Crossfit Games Open WOD 13.1 being announced today, I will probably be doing that on Friday morning so depending on what the WOD is I may take a rest day tomorrow.  We’ll see.

Started off today with my running skills/drills.  20 minutes.  I decided to do a couple of little videos of these to see how I actually looked.  This was a great idea, and I was able to correct some posture issues that I noticed.  I’m going to start filming more to analyze mechanics and setup until I can get another coach to put eyes on me.

Next, lots of squats:

Back Squat 4 Rep Max; 4 x 4 @ 90% of that 4RM

I took my time with this, and it felt good.  I started with the bar, and worked up to a 250# 4 Rep Max.  So I did the 4 x 4 reps/sets at 225#.  These got a little tough towards the end, but I wasn’t struggling at all.  They felt good.

Now, here’s where I ran into a little trouble.  I was supposed to do 5 Rounds of 115# OH Squats x 12 and 10 Pull ups.  Once I got the 115# over my head and tried some squats, my left shoulder started screaming at me big time.  It didn’t feel like an injury, more like “hey, I ain’t doing this today.  Stop.”  So I went down in weight, and the movement still didn’t feel right so I bailed on that workout and just did the MetCon with the 6am class that was in the gym.  That was this:

6 Rounds

  • 10 Hand Release Push Ups
  • 10 Ring Rows
  • Max Double Unders in 1 Minute

I finished in around 9:45 with 340 double unders.  I think that was pretty good.  Double Unders are a big strength for me so that helped.

Tonight’s running will consist of:

3 x 1000 Meter Run; Rest 3 Minutes

Monday my track was taken by the local High School track team so I couldn’t train there and had to run on the road at home.  I’m guessing tonight will be the same situation.

 

Sign Up Now

Sign Up Now

Get the LHRL App with a FREE week of LHRL Daily Workouts. Be part of the LHRL Community and enjoy unlimited access to trainers. No strings attached. No commitment. All fitness levels welcome. 

You have Successfully Subscribed!