Back in the Saddle

This is a long one.

Went on vacation to Italy, took a week off of training for the first time in about 4 years. I ate everything in sight, but I don't think that has effected me as much as just not doing any sort of high intensity movement for a week.

Got back Thurs night and spent some time on the erg. Friday I did part of the competition programming. Started with 5 min AMRAP Turkish Getups @40% of bodyweight. 40% would have been around 70lb, I scaled back to 60lb and got 15 reps, within the same ballpark as everyone else.

Friday workouts target anaerobic lactic endurance, somewhere in the 2-4 minute time frame, going as hard as possible, resting a lot and repeating for a few rounds. If you don't feel like you're going to vomit after a few rounds, you're doing it wrong, or need to change movements/weights/reps to stimulate that response. Think Fran-type workouts. The workout was as follows:

3 sets, 10-12 mins rest between sets:

3 rounds:

15 Thrusters 100#

15 C2B

(4:00 time cap)

2 + 15 reps, 2 + 10 reps, quite after second round cause I felt like shit.

Back in the gym Sat, legs were stupid sore from the thrusters. Partly because of the thrusters, partly because I was out of practice. Started with Snatches, one rep on the minute starting at 75% and adding 5% every two minutes. I spent a good amount of time mobilizing because my legs were shot then did a bunch of power snatches at 70kg/154lb. Workout was an Open WOD from several years ago:

10 min AMRAP:

60 Bar-facing Burpees

30 OHS 120#

10 Muscle UPs

95 reps (through 5 muscle ups) - OHS were rough, shoulders were internally rotating at the bottom making it a lot harder to stabilize. Overall pretty happy considering it was my second day working, got the 5 muscle ups in a little less than a minute. Three guys got through one full round and onto 20-30 burpees.

Did some maximum aerobic power (MAP) work afterwards. MAP workouts are basically aerobic efforts, generally a few rounds with some rest between, the idea is to go around 80% intensity and stay consistent across rounds. Did the following:

10 min AMRAP:

10 T2B

15 Box Jumps with Step Down

200m Run

Rest 3 Mins

Repeat 10 min AMRAP

4 + 14, 4 + 0

Rested about 10-15 mins after and hopped on the rower to cool down/try to get the joints used to moving around again. Rowed 2k twice, pretty slowly, ~2:10-2:20 pace both times.

Today (Sunday) I spent about 45 minutes foam rolling my quads, VMO, and IT band. IT band is really tender, I've never spent any time on the IT band, apparently I need to. Rowed 2k twice again, pulled the erg outside onto the sidewalk cause it's 65 degrees outside and sunny, 2:10 pace and then 2:20 pace.

Looking forward to getting back into a rhythm this week, eating quality food and crushing sleep (9, 8, and 9 hours the last three nights). WOD 1 of 5 of the CrossFit Games Open is announced this coming Thurs.