Let’s recap from last week…
Tuesday’s Crossfit Endurance workout was as follows:
5:00 minutes on, 2:30 minutes off, 6:00 minutes on, 3:00 off, 7:00 minutes on
I wasn’t sure how to gauge this workout, so I believe I ran the “ons” at 7.0 (1.5 incline) on the treadmill. After work that day, I finally got out on a run with my friend Alefiyah. We did 5 miles in 49 minutes. Not the fastest, by any means, but it was really great to make that first push to running outside again.
Wednesday, April 25
Strength: Cleans (35lbs)
Squat Cleans (35lbs)
Ring Dips (blue band)
Perhaps it was from all of the running on Tuesday, but my hip flexors were feeling really tight. This made the cleans somewhat painful and I think this is why I haven’t been able to add more weight to cleans and thrusters. Not to mention my wrists were sore and my chest was hurting from a bruise from the bar. Did I mention the skill for the week had been ab roll-outs? Yeah, that will come into play here shortly…
Thursday… oh, Thursday.
I attempted the CrossFit Endurance workout during my lunch break as usual. It called for a “Tabata” of 8 rounds of 20 seconds on, 10 seconds off. For the running workout, it suggested you use a treadmill and to set the incline at 12% and run at 0-30 seconds below your 5k pace. So, okay. I can’t exactly run my 5k pace (whatever that is anyway) at a 12% incline, so I ran at 5.8. Just slightly slower. It also is quite difficult to move the incline up and down in 10 seconds. So needless to say, I probably didn’t do the workout correctly. However, it only took me about 20 minutes total (with warm-up and cool-down) so I was able to stretch and do a plank “tabata” of 4 rounds of 30 seconds on 15 seconds off. And by the time I was done, I had pulled my back.
I think a combination of ab roll-outs, running at a 12% incline and planks did me in. It was sore when I finished working out, but the pain worsened throughout the day. I haven’t worked out since, but I’m happy to say that my youth is perhaps aiding in a more speedy recovery than I thought. Although I did take an Aleve earlier today, I’m not feeling any pain at the moment. I did decide to take today off, but I’m hoping to get out for a run tomorrow. I will be very grateful if the pain is gone for good because I can’t imagine not working out for more than a week. I’ve already missed a really tough WOD today and I will fore-go the Crossfit Endurance workout during lunch tomorrow as well in hopes of feeling (almost) 100% by tomorrow night.