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This Week’s Workouts + Being TOO Sore

Let me give you one piece of advice. Don’t go on vacation for 9 days without lifting a single heavy weight and then crush your body the first day back in the gym with heavy squats and front rack lunges.

Squatting and lunging are my two favorite lower body exercises and when they were BOTH programmed in Metro’s CrossFit workout on Monday, I couldn’t resist. The squats were our strength work and the lunges were in the WOD. I went all out. It was like the workout of my dreams…until it made me more sore than I’ve been in months. Seriously, it hurt to sit, stand and walk for three days after that workout.

I like to be sore and feel like I’ve challenged myself in a new way, but not when it seriously impacts my workouts for the next few days. I had to focus on upper body and yoga after that workout because my lower body was so sore and even even those workouts still felt crazy hard and lethargic.

Tuesday and Wednesday were so awful after Monday’s workout that I made Thursday a rest day and didn’t feel like myself again until Friday. I finally had my first good yoga practice of the week today (Saturday).

Lesson learned!

When was the last time you were TOO sore? 

And here’s a recap of this week’s workouts:

Monday

2 mile treadmill run + CrossFit

CrossFit Programming:

Strength – 3 sets of 5 squats working up to 85% of my one rep max (which was 145 for the last set of 5)

WOD:

4 RFT of 20 sit ups, 16 front rack lunges (8 each leg, I did these at 55#) and 14 jump pull ups

Here’s a video of my squats:

Tuesday

Hot yoga + Rowing & TRX Circuit

500 meter row
10 TRX rows
10 TRX push ups
10 kettlebell swings
10 TRX v-ups
10 kettlebell deadlifts

Repeat 3 times.

Here’s a video demo of the TRX v-ups. They are an amazing core exercise!

Wednesday

15 minute treadmill run + slam ball circuit + hot yoga

The run helped loosen me up from my awful second day delayed onset soreness. Yoga was just miserable and I left early.

Slam ball circuit:

10 slam balls
10 slam ball sit ups
10 dumbbell push press

Repeat 5 times.

Thursday

REST

Friday

1 mile treadmill run + 50 burpee box jumps + 2 mile treadmill run + stability ball core circuit

3.9workout

I did this workout while I was traveling. The hotel had a partnership with Anytime Fitness which was located across the street so I got up early to knock out a workout.

Saturday

Hot Yoga

Sunday

TBD but either hot yoga or a run…it’s going to be 70+ degrees out!

{ 15 comments… add one }
  • 1
    Jenn@Mark My Miles! March 9, 2014, 7:07 am

    love the warmer weather! SO glad you made it back home safe. Loved reading about your trips, they sound like they went well!!!

  • 2
    A. March 9, 2014, 8:11 am

    You needed a rest day on tuesday, I supposed. It’s a lot of workout, muscles need to recover, but you know that 🙂

  • 3
    Kim @ FITsique March 9, 2014, 8:54 am

    I can’t remember the last time I was THAT sore, I know it has happened a million times, but luckily I’ve had a good run of only mild soreness 🙂 I know that feeling all to well! Eat well and foam roll!!!

  • 4
    Erin March 9, 2014, 9:30 am

    Squats for me in CrossFit, also. We had a workout a few weeks ago that had over 100 squats total between goblet squats and air squats, and I mistakingly thought the air squats would be nothing since I’m used to squatting with weight. Needless to say, the next day, they didn’t feel like nothing!

  • 5
    Brittany @ proteinandpumps March 9, 2014, 10:41 am

    70 degrees? Oh I’m jealous! I definitely know the feeling of being too sore. It’s how I felt after my first workout post-surgery.

  • 6
    Rachel March 9, 2014, 1:29 pm

    When I was doing CrossFit last year, the first time I did “Karen” (150 wall balls!) left my quads in excruciating pain for days. It took me almost five days to fully recover…ouch!

    • 7
      Jen March 9, 2014, 1:41 pm

      karen is RIDICULOUS! it always makes my neck sore from looking up at the target.

  • 8
    Abby March 9, 2014, 1:29 pm

    What is your stability ball core circuit?

  • 11
    Molly @ Mollysmusingz March 9, 2014, 3:41 pm

    My first month in CrossFit- about a year ago “Karen” was also programmed… I did it in like 7 minutes (lighter ball so not RX) but I was more sore than after running the Boston Marathon- I actually felt sort of sick. That’s what I get for being a cocky new-bee CrossFitter hehe.

  • 12
    katie March 9, 2014, 4:22 pm

    Two weeks ago, I did the newest body pump release two times, GRIT strength two times, cxworx (which I rarely do) and GRIT plyo session. My whole upper body was in such pain I had to take a total rest day! I understand what you were going through!

  • 13
    Sabrina @ Girl With the Hipster Glasses March 10, 2014, 1:07 am

    I can so relate to your soreness. I’ve been training for a half marathon since January and I think I’ve been over doing it with my lower body. I hate only running so I always try to slip in lower body strength training and spinning when I can but last week I did too much leg work for too many days in a row so I spent the weekend in recovery. I took today as a yoga only day. Hoping to get through my long run tomorrow to not sure if I’ll be able to do the distance that I’m shooting for. :/ As you said, a lesson learned.

  • 14
    Liz F. March 10, 2014, 11:05 am

    TRX V ups are SO intense! Love em!

    And this past Thursday I started spot training, just to give it a try and mix my workouts up. I started with my legs … and I felt your pain. Literally. 40 minutes focused solely on my legs … I loved the workout and felt awesome after, but it was too much to start out with because I could hardly walk for 3 days! Now I’m going to use that workout as a measure and work up to it! Very excited!

  • 15
    Courtney F March 10, 2014, 12:28 pm

    My husband and I underestimated our workout of walking lunges, box jumps, and running the stairs at the State House .. We had DOMS for three days!!

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