Thursday, March 28, 2013
Does anyone in government have a heart?
So gay men and women can't get married, a lunatic can buy an assault weapon and now companies can genetically engineer the food I eat and they don't have to tell me. What the hell is going on in this country... I'm at a loss.
Wednesday, March 20, 2013
How to ruin your day in 4 easy steps.
1 - Wake up feeling sick at 5:30am to go to your CrossFit Box
2 - Stretch, warm-up and do 7 sprints.
3 - Start off doing dead lifts heavier than you should.
4 - Throw your back out on the 3rd rep of the 5th set.
Luckily I've got a great coach and he put me on the Reverse Hyper right away and it was able to decompress my spine so I'm probably not in as much pain as I would've been had I not done a few sets of that before going home. I took a hot shower which always seemed to help a little but the 30 minute drive to work didn't help. I'm going to try and get the time to see my awesome chiropractor this afternoon but I'm still feeling like shit besides just my back being out so I think I'm coming down with something.
This all started because the RX'd workout for the day was 7x3 of 85% of your max dead lift. The problem with that is 2 parts. First I'm bad at math and second that I'm not really sure what my 1 rep max is these days (see part 1) because I've been training to go heavier. I estimated that I'd be able to keep up with one of the guys I lifted with last time because we did this same workout together a few weeks ago and I went rep for rep with him. Since then his dead lift went up to 345, my 1 rep max last time out was only 295 so right off the bat he put 295 on the bar and in my stupidity I did a rep and said woah this is to heavy to do three reps and lowered the weight to 275. Still probably much too high for me to be doing 7 sets of 3 reps as shown by blowing my back out on the 5th set.
The only good part is that I normally take Thursdays off from CrossFitting so with any luck I can be back in the gym by Friday and then take the usual time off over the weekend to fully recover. Maybe this is just what my body needed.
2 - Stretch, warm-up and do 7 sprints.
3 - Start off doing dead lifts heavier than you should.
4 - Throw your back out on the 3rd rep of the 5th set.
Luckily I've got a great coach and he put me on the Reverse Hyper right away and it was able to decompress my spine so I'm probably not in as much pain as I would've been had I not done a few sets of that before going home. I took a hot shower which always seemed to help a little but the 30 minute drive to work didn't help. I'm going to try and get the time to see my awesome chiropractor this afternoon but I'm still feeling like shit besides just my back being out so I think I'm coming down with something.
This all started because the RX'd workout for the day was 7x3 of 85% of your max dead lift. The problem with that is 2 parts. First I'm bad at math and second that I'm not really sure what my 1 rep max is these days (see part 1) because I've been training to go heavier. I estimated that I'd be able to keep up with one of the guys I lifted with last time because we did this same workout together a few weeks ago and I went rep for rep with him. Since then his dead lift went up to 345, my 1 rep max last time out was only 295 so right off the bat he put 295 on the bar and in my stupidity I did a rep and said woah this is to heavy to do three reps and lowered the weight to 275. Still probably much too high for me to be doing 7 sets of 3 reps as shown by blowing my back out on the 5th set.
The only good part is that I normally take Thursdays off from CrossFitting so with any luck I can be back in the gym by Friday and then take the usual time off over the weekend to fully recover. Maybe this is just what my body needed.
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