I had to physically restrain myself from picking up barbells this morning watching the 930 class do CFT. I love me some 1 RM, but I would have been paying for it later. On a positive note, it appears that the Teal Center’s work and instruction on twice daily rolling out is paying off. I’m sore from yesterday’s ring rows, but little to no back pain and I slept on my side for the first time in weeks. So I’ll continue to behave myself. Rock.
Warm up: (x3)
Roll out
10 lunges each side
10 DB Press, 15#
10 SPT
5 dead hang pullups
Workout:
5 min on Ol Yeller, goal was gauge above 4, but there was some slipping as my quads tuckered out
-30 seconds rest-
8 rnds tabata situps (total was 91)
8 rnds tabata step-ups (total was 58)
4 rnds widowmakers
Ha, I made up the widow maker recently, since I can’t do the squat or jump portions of the man maker. So I do a 10 second plank hold with a 10# dumbell in each hand, push up, row the left DB over head and do a 10 second extended side plank, come down into a push up, row the right side up into an extended side plank for 10 seconds, and then end with a push up. That’s 1.
Rolled out after and headed on my way. Thanks again to Curtis for sitting down and writing out a long list of possible workouts from my very short list of things I can do.
I thought of you during the WOD and lifted the 245DL in your honor. It wasn’t a PR, but it was heavy.
CFT is one of my favorites but, like you, I need to work on getting faster and not just play to my strengths (literally).
Hope you’re back to 100% soon!