Go Yankees!
I was a little tired this morning — I actually slept until 9am (until the neighbor’s dog woke me up). I am still on mountain time, I guess. On the menu was a rest day, but I had other plans. I didn’t get to do any lifting all last week, so I wanted to get back into the weight room. My goal for the day was to get in 30′ of barefoot running (hoping that this will help my chronic ankle pain), moderate- to heavy- bench press, and easy pull ups. I did a really hard workout in Bozeman that involved about 70 pullups last Monday, and I think I tore some connective tissue in my shoulders and elbows. It took about 3-4 days for the pain to go away, so I just wanted to do some pullups without too much dynamic stress.
Warmup: 30′ barefoot run, with the final 4′ being alternate 15″ fast / 15″ easy.
WOD:
BP
10 x 45
10 x 65
10 x 95
10 x 115
5 x 125
3 x 135
3 x 135
7 x 125
pull up
7 sets of 5, dead-hang
cash out:
GHD situps = 30. abs are still a bit tired.
Handstand practice, 20″, 25″.
L-hold on dip machine: 15″
Ski erg: 1000m = 5′
GOALS for MONDAY:
I really thought Monday would involve a CrossFit Total (CFT = max deadlift, max squat, max shoulder press). Instead, the workout is the same as the one that tore me up last week in Bozeman (Cindy). I think I’ll go for the CFT.
Posted by eastorwest 
