Body Parts Failing

So I’m 46, soon to be 47, and never been all that physical until starting crossfit in February 2013. I’m very thankful for that, but every now and then it shows me just how out of whack my body still is even after 4+ years of getting back into shape.

cfa08db50f4a04cdfa79d30579036a4cTuesday we did a strict pull-up and running workout that, um, killed me a little bit (see CrossFit: The Great Equalizer from earlier this week). I woke up on Wednesday in pain. The middle of my back was on fire. My hamstrings were fried. Generally I was moving like an 80 year old man around my own house.

I spent a good amount of time mobilizing. I sit a lot for my job, so I’d get up every so often and touch my toes or lie flat on the floor or use a foam roller or get into child’s pose… anything to release the aching, tight muscles causing me grief. And last night we used some Deep Blue rub (thank you Doterra), which helped tremendously.

Even so, I approached today with a bit of trepidation. Deadlifts on Monday stressed hamstrings. Tuesday stressed my shoulders and back. Wednesday was recovery. What would today hold?

Answer: More pain in different body parts.

Amazingly, I got to attend the 8:30 class this morning with my wife and youngest daughter. We were definitely not alone with Coach Drea… she had a bunch of folks – Sarah, Brent, Nic & Nichole, Jenny, Jake, and Caleb. We had a hopping group of folks… literally.

kettlebell-calf-smash

Started simply enough with some mobility, which I’ll be doing more of today.

  • Kettle-bell handle to the calf from the achilles tendon up to below the knee
  • Lacrosse ball or softball to the bottom of the foot
  • Knee bent on plyometric box with a weight to stretch ankle and knee

dr-evil-air-quotes-yes-this-is-what-we-call-a-warm-upThen we did another one of Drea’s fun multi-phase warm-ups:

  • Step-ups
  • Single jumps with a jump rope
  • 100m run
  • Box jumps
  • Air squats
  • 100m run
  • Box jumps
  • Jump ropes
  • 400m run

Or something like that. I have to say that by the second round of box jumps I knew I was in trouble. Something in my right calf began to knot up to the point where walking, let alone running or jumping, was not happy. I walked most of my 400m and came back in telling Drea that my hopper was broken.

I was ready to just pack up and cheer folks on for the workout, but she had me scale today — which was a much better option.

The workout itself was:

  • 4 rounds
  • 15 box jumps (36/30″ box Rx, 30/24″ box Level II, 24/20″ box level I)
  • Run 400m

look-at-scaling-featI didn’t even really do level I. My workout became:

  • 4 rounds
  • 20 step-ups to 20″ box (10 each side)
  • Row 500m
  • Time: 16:01

Ev did:

  • 4 rounds
  • 15 jumps to a 15″ plate stack
  • 400m run
  • Time: 17:13

AJ did:

  • 4 rounds
  • 15 jumps – mix of 24″ and 20″ box
  • mix of 400m run and assault bike
  • Time: 14:50

I wasn’t the only one who had to scale, but man I hate it when my body just fails. Thankfully Drea was there to stop me from just quitting outright and had me scale the workout.

All things being considered, this was a great workout. I just would rather have done it with a run if I could (even though it would have sucked). Even with scaling however, I was sweating like a pig through the whole thing.

More mobility. Those are the words for the day.

Great work 8:30 class! Thanks Drea!

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s