Week of Recovery for low back irritation

Wednesday 6/4

A. DL day 5

Wendler # 243

65%x5

75%x5

85%xamrap

5's

Then

1s

Ack this day turned out crummy and frustrating. Low Back was stiff and sore this morning. the deadlifts felt incredibly heavy.

Did 160x5

185x5 (this felt slow and insanely heavy!!?)

dropped to 175 or 170#? for amrap.  Did an AMRAP set and got 10 reps.

Then Tried some 1 arm Sumo DL -

Did 80# with r arm and I could lift it but on the way down about 3-4 inches from the ground my low back got a shooting pain - was not testing short but stopped anyway due to pain signal. Also Dawn noticed I was shaking trying to go down with R arm.

I could not even lift 80# or even the 70# with my left arm.

Extension in thoracic spine limited, lumbar extending too much?

Thursday June 5

Low back stiff and sore again this morning, which eased off with this recovery wod.

AM- recovery workout

Did 30 min AD z1 pace , every 5 mins got off and did log clean hold for 40secs

Fri June 6

A.    Back Squat Day 3 Wendler 202#

    70% x 3 x 140

    80% x 3 x 162

    90% x AMRAPx 182 x 8, definately felt off and slow, felt tentative but did not feel back as much with the 

squats

   

B.    10 min AMRAP

      250 meters Ski Urg

      5 people makers (tough)

      2 rope climb

3 rounds , 25# DBs

Felt back irritated in people makers specifically when I was doing the row portion in that plank position

6/7

Sat

A. 1-Leg Deadlift 105#- Max Work/Rest 8 min/ side

Changed to 95#

R- Sets of 5 , no shortening 3:30, pain in lateral hamstring

L-10+10, no shortening , little longer after last 10

2:24

B. Push Jerk

  60% 1x2

  70% 1x2

  75% 2x2

  80% 2x2

85

95

105

110

C.  1-arm DB High Pull 40#- Max Work/Rest 8 min side

L :

5+4+4+2+2+3, 20 reps in 3 mins, no shortening

R:

6+5+4+5, 20 reps in 2:30, no shortening

D.  Prone Superman Extensions x as many seconds as possible (NTE 5 sets, rest as needed or with ROM if you'd like :))

25s x 3 sets

26s

31s

Back feeling better after today's workout, especially after the supermans :)

Snatch Comp Pull + Snatch , 1 arm OH carry, 12 min EMOM

Monday 6/2

A. Snatch Pull + Snatch

Worked up to a max  -  did 105# x 3 sets, then got 110# x 1 set, attempted 115# 3 times and failed - I think I am starting to get under the bar faster. Position 1 my torso is forward and I am on my toes early. Becca said the drill of being on the mat with toes off may help. Also I think some high hang box snatch work would help. 

110#

115#

 

B. 1-arm Overhead Carry 60# Max 8 Min/arm

L arm - 40m,40m, 40m, 20m,20m, 20m, 20m - no shortening in about 11:30 (opps went over time and just completed 200m - but very challenging

R arm - 40, 40, 40, 30, 30, 30 in 7:33

C. 12 min EMOM

   5 Burpee + Crawl Over a Target

   10-14 Shoulder Touches (belly facing wall)

Complete and Fun!

    Rest 4 Min

Ran out of time today      

10 min AMRAP

      250 meters Ski Urg

      5 people makers (tough)

      2 rope climb

FS PR! Nasty Girls (second time)

Sat May 31

A.    Front Squat - Wendler # - 170 (90% of 1RM)

75% x 5

85% x 3

95% x AMRAP

130x5

145x3

AMRAP - 162x9

170x1

180x1

190x1 matches current 1 RM

195x1, PR!

200 f

Now seriously on the Hunt for 200#!

B.    “Nasty Girls”

    3 Rounds for Time

    50 Air Squats

    7 Muscle Ups

    10 Hang Power Clean 95#

Fun - 11:14 RX, compared to 10min RX in Oct ‘13-

However I did do more MUs in a row today - first set was 4/3, then 3/2/2/1 then 2/2/2/1 I think - had 2 fails on MUs in last round. HPCs were broken in 2 sets mainly for my grip - last time they were UB and airsquats faster and UB. Had to shake legs out a few times on airsquats today because they were burning probably due to FS PR!

Rest day Active recovery and Reflection

Friday May 30

I am reflecting a lot and trying to figure out what my athletic goals are right now. I really was inspired to do crossfit again after going to regionals and was reminded of how much I enjoy it. At the same time I am doubting my abilities in olympic weight lifting right now and the ‘shoulds’ that my mind is telling me (which I know logically not to listen to) are creeping in. Not sure of what I want to work toward right now which is unsettling because I have discovered I do better in training when I have a goal out in front of me, that’s when I have fun.

In the confusion, what is clear and true for me is that I love athleticism in every form and I love challenging myself everyday to reach my full potential.  Physically feeling fine, it’s just the mental/emotional side that is feeling off right now.

Went to the woods to listen for some answers - had a lovely 1 hour hike/run with Cedar at Bent Creek this evening which always makes thing more clear.

Snatch Comp Pull + Snatch, FC, Wtd Box Jumps and Sprints

Day 18

Thurs May 29

A.    Establish a Challenging, but not Maximal Snatch Comp Pull + Snatch (NTE 7 working sets)

100,

105 comp pull fine but missed forward in snatch

B.    Farmer’s Carry 110#/ Arm-Max Time 12 Minutes

7:34 no shortening

C.    Every 90 seconds x 6-7

Weighted Box Jumps x 4 ~36” (can be higher if warmup sets feel good)

7 sets , stayed at 36", missed 3 reps total

D.    Sprint 50 meters x 2-Max Time 10 Minutes

Wow! I feel really out of shape,

Changed to 40mx2 ran inside gym, max time was 8 mins, so I never shortened?? Hum?

Difficult to breath between sets while I tested,

Average time was 16secs

Overall did 960m in 8 mins (12 sprints) - seems strange