This week was rough for me. Ever since the workout last Friday, I have had some really bad soreness in my legs. I have only experience soreness to this degree a handful of times since starting crossfit, but this one was a doozy.
By Wednesday of this week, I was still really stiff and sore, but decided it was time to get in there and move a bit. The workout was mostly OK except for the lunges. We did it “Fight Gone Bad” style:
3 rounds, 1 minute at each station – score reps:
- Pull Ups
- KB Swings
- Sit Ups
- Row (count meters)
It’s typically pretty hard to “take it easy” at crossfit, especially when people are constantly egging you on to “go go go”. I made out with a total score of 818. Here’s how my reps came out:
- Lunges: 21, 20, 18
- Pull Ups: 16, 13, 10
- KB Swing: 18, 20, 16
- Sit Ups: 24, 21, 17
- Row: 192, 209, 203
I ended up using lighter weights that I normally would. For the lunges, I used 20lb dumbbells and for the KB swings, I used a 25lb KB. I felt a bit less stiff after this workout but it was still bad.
Thursday night, I went to tai chi class. I got a good review of some of the lower ranked material, which I really did need. My legs we letting me know they were there pretty much the entire time.
Tonight’s workout looked like it was written for me in my current condition. I was really excited when I saw this one posted on the blog:
Shoulder to overhead any way: 3 – 3 – 3 – 3 – 3
I went a few more than 5 sets on this b/c I got close to 200lbs. At that point, Dave wouldn’t let me NOT try 200lb. My set broke down like this:
95 – 115 – 135 – 155 – 175 – 185 – 195 – 200
This was followed up by 3 rounds of:
- 250m row
- 15 burpees
I finished it in 7:13 and was gassed pretty much the whole time. It did work really well to loosen my legs up. They feel a lot better now. Hopefully they will be back to normal in a day or two.