Week 5 Already

So, now I'm starting to get discouraged.  It's probably just a figment of my imagination, but it feels like my strength is rapidly disappearing and I'm becoming soft.  Thursday night I helped one of the teens in my class lift a 45# plate and a sharp pain went immediately to my low back.  I had two visits with the chiropractor this week and he's recommending that I go back to absolutely no weights as my back is still incredibly tight.  Rowing and Hiking are out as well.  WTF?

Hmmm...I could wallow in my beer and eat a pint of ice cream or I can pull up my big girl panties and hit reboot.  Since I ate my ice cream Thursday night, it's time for the big girl panties.  Plan for this next week:  Swim, Hot Yoga & lots and lots of bodyweight work.


10/2
REST

10/3
REST

10/4
4 Rounds:  12 leg press (180#), 8 (L/R) Knee Up Box, 15 TRX Ball Ups
4 Rounds:  12 leg extensions, 50M  Partner Push, 8 (L/R) one leg squats
4 Rounds:  15 Calf Raises, 12 (L/R)  Crab Walks with Bands
3 Rounds:  8 (L/R) leg press (30#), 8 24" Box Jumps  

10/5
20 minutes swimming

10/6
60 minutes hot power yoga

10/7
3 mile walk

10/8
20 minutes swimming
60 minutes hot power yoga

10/9
3 mile walk
20 Minutes Swimming

10/6
60 Minutes Power Hot Yoga

Rolling, Rolling, Rolling...Get them doggies Rolling!

Just went back to the "Injuries suck" post.  The first rehab WOD was 8/30 and my low back is still tight.  Yesterday Dr. Kim said that the recovery is taking longer than normal but that my idea of "rest" is different than a normal person.  He suggested adding icing to my routine, so I'm giving it a go.

After reviewing the last 5 days, I decided that today is purely a REST day.  :)

9/18
EMOM 1 HSPU, 2 Ball ups 20 Rounds
EMOM 2 HSPU's, 2 Ball ups 6 Rounds
Hatha Yoga 60 minutes

9/19
4 Rounds:
12 KB Front Squats, explode from the bottom, start on a seat, knees in a 90degree angle(2 - 25lb KB's)
8 L then R Partial Turkish Get Ups

4 Rounds:
8 L then R
Box Balance Half piston squats, keep opposite leg in front, keep chest up right, weight in heels

4 Rounds:
L then R
Balance Work:  white half cylnder, on one leg bend over and touch each cone (3) with same hand as balanced leg.

Seated one leg press
4 Rounds:
L then R  pressing only through heels, toes up, explode from the bottom, 30lbs
Rolling 20 minutes

9/20
Rest Day

9/21
10 rounds 100M Row, 1:00 Rest
21.7, 21.3, 21.7, 21.1, 21.6, 21.8, 21.4, 21.4, 22.1, 21.7
5 rounds 10 supine pull ups, 8 1/2 piston squat
3 rounds:  20 partner medball sit ups (12#)
Rolling 20 minutes

Chiropractor

9/22
60 minute Power Yoga

9/23
90 minute hike

9/24
500M Row
4 Rounds:  3 Lpull-ups, 8 pistols
8 Rounds:  5 Dips, 10 GHD's

9/25
3 Rounds:  8 (L/R) 1 legged press, 8 (L/R) scissor legs then reach and hold, 8 (L/R) sit on box and pop up
4 Rounds:  8 (L/R)Stand up to box, knee up and press over head (12lbs), 10 (L/R) Glute kick back (15lbs)
4 Rounds:  8 (L/R) Single leg squat, 8 (L/R) mountain climbers (both legs off floor, one in trx)
3 Rounds:  10 hips up, legs out in a "V" and hold 2 seconds.
20 minutes rolling
20 minutes swimming

9/26
REST

9/27
4 Rounds:  12 Underhand Lat Pulls (90#), 8 Tri Push Ups, 12 1/2 Stance Cable Row (100#)
500M Row
4 Rounds:  8 (L/R) TRX Power Pulls, 8 DB Renegade Rows, 8 TRX Y-T-W
500M Row
4 Rounds:  12 Cable Lat Pulldowns (10/25), 8 (L/R) Plank Up/Downs, 12 Cable Rev. Fly's (3)

9/30
500M Row
4 Rounds:  Incline Bench Press (65#), 4 Dips, 8 Spiderman Push Ups
4 Rounds:  12 Ball Hamstring Pulls, 12 (L/R) Plank on a Ball, 5(L/R) Bosu 1 leg Squat
20 minutes Rolling

9/29
11 mile hike

9/30
4 Rounds:  12 Squat to Y, 30 Mountain Climbers, 8 (L/R) DB Lunges (12#)
Rolling 10 minutes
4 Rounds:  12 Wide Bench (65#), 12 Knees to Chest, 8 DB Burpees (20#)
10 Dead Hang Pull Ups

10/1
4 Rounds:  8 (L/R) 1 legged press, 8 (L/R) scissor legs then reach and hold, 8 (L/R) sit on box and pop up
4 Rounds:  10 (L/R)Stand up to box, knee up and press over head (12.5 lbs), 10 (L/R) Single leg lunge, 10 (L/R) Glute kick back (20lbs)
1000M Row

Chiropractor

icing 20 minutes