Day: July 10, 2012

A Quick One

As it got into the afternoon I was feeling better than when I woke up this morning. Once I ate lunch, I felt like I could handle a workout, so I gave the food a couple of hours to settle while floating in the lake. Of course laying on my stomach on a floatie tightened up my lower back.

Warm-up

2 rounds

  • 10 PVC OHS
  • 10 PVC Pass-thrus
  • 20 Plyo Lunges

WOD

10-9-8-7-6-5-4-3-2-1

  • Goblet Squats (50# KB)
  • Diamond Push-ups
  • Box Jumps (24″)

This was a pretty easy one. Did it in 7:50. To make it harder I could have done front squats holding 50# DBs, decline push-ups, and box jumps on the 31″ ledge. The quick workout was enough for today though.

Finisher

50 OH Lunges (50# KB)

I broke these up into sets of 15-10-15-10, with short breaks in between the sets. Didn’t time it though. It was some nice work on shoulder stability while also working the legs a bit.

Listen to your Body

Yesterday I did go out for another 2 mile trip in the kayak and planned to do a WOD after dinner. But after eating, I laid down on the couch and fell asleep for a short nap. It was clear I was pretty exhausted, so I had a couple of drinks instead of working out.

Got up this morning and went out for a slow active recovery run. It was a 5.2 mile run in 47:16, just over the 9 minute per mile pace I was shooting for. RunKeeper keeps messing up with the GPS out here so I had to use GMaps Pedometer to map out the distance of my run.

After the run, I squatted down in front of the fridge to get some berries out of the bottom drawer and felt a lot of fatigue and soreness in my knees. The WOD I had planned for last night included front/goblet squats, so I guess it’s a good thing I took the night off. I’ve never done the volume of work I’ve been doing over the last week, so learning how to listen to my body is something I’m learning as I go. I’m going to try not to WOD today, but we’ll see how I feel later. I’ll probably do another kayak trip at the very least and hopefully get out for some golf with Dad.