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).
When was the last time you were TOO sore?
And here’s a recap of this week’s workouts:
2 mile treadmill run + CrossFit
Strength – 3 sets of 5 squats working up to 85% of my one rep max (which was 145 for the last set of 5)
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:
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!
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.
1 mile treadmill run + 50 burpee box jumps + 2 mile treadmill run + stability ball core circuit
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.
TBD but either hot yoga or a run…it’s going to be 70+ degrees out!