What a month! I completed 26 full training days. It’s been fun. I am really pleased that I have a full training log and notes from each training session (not shared) on how I was feeling and what I noticed mentally and strength wise. I am going to stick with this type of tracking for the year. I started it back at the end of November and now it really informs my progress and where I need to dial in.
Training has looked drastically different since I hurt my back December 4th. I’ve been able to appropriately modify and heavily integrate a lot of core and mobility to help strengthen my lower back. Regular recovery (stem, sauna, body work s/o Gary & Massage Concepts) has been key to improvement, and strengthening the little movers. I plan to lock that in even more in February—focused on the little movers that have a big impact. I haven’t cycled a barbell, or lifted a barbell from the floor since December 4th. If you know me, this is a drastic mix up to my training. I went from cycling a 135-pound clean & jerk to not being able to grab a 10-pound plate. Yikes.
It’s made progression style training really challenging. BUT. I’ve been able to stay out of the dark place for the most part. I was already doing a run challenge when I got hurt so I used that to stay mentally engaged. Plus, CrossFit is all about being able to perform all sorts of functional training. The switch to running and heavy emphasis on assault bike and single leg variations has been good for my overall health, just maybe not for my heavy lifting gains.
My training comes from a combination of Mayhem programming, class at C1 based on their programming and then I layer in a lot of my own workouts. This makes planning my total programming an art, because I need to make sure I am hitting all the major movers and modalities each week. I pay special attention to this with what I choose to perform. My notes and weaknesses drive my accessory work. I started Mayhem’s ring muscle up progression a couple weeks ago but had to pause it. I plan to restart that and the assault progression in Feb.
Big wins for this month: I learned to do and then learned to cycle butterfly pull-ups AND got my first bar muscle up! Also finally made it over an obstacle for handstand walk! Superrr stoked about that.
Feeling strong in my conditioning, the assault bike and I have solid stamina on my hands. I am weak in strict positions—presses, handstand pushups, pullups. I also feel that the shift down in heavy volume has been interesting with my nutrition.
I really want to squat, and wrestle, and do all the fun things. But until that is an option I am going to train hard however I can, listen to my body and adjust along the way.
Top 3
EMOM 18
:30s assault bike @ 70rpm + hs obstacle attempt
6 kipping handstand pushups
—got one hs obstacle walk!
10 mile run
—Approx 90 minutes.
AMRAP 30
20 heavy mb hip to shoulder
20 burpees
20 alt sa oh lunges (35)
—completed 7+40 (480 reps)
Here’s a link to my complete training log.
All love in life through sport,
GLK
