Up and at 'em!

Yesterday I just could not get out of bed!  I fell back to sleep while reading the posted WOD.  I must have needed the rest - it's abnormal for me to sleep so soundly after waking up.  I still didn't want to get up at 6:00, but I kinda need my job. 

Today I was ready to get back at it!  Of course, my back has other ideas.  It's getting better, slowly.  Our strength today was Front Squats (how I hurt my back to begin with!).  I started with just the 35# bar for the warm up, several sets with that.  Then I did 5 ea @ 45-55-65.  Still feeling a bit of strain at that weight so I stopped and got on a rower for 1000m.  That really helps loosen my back up.

The posted WOD:

21-15-9 Rep rounds for time of:

Power snatch (Men 95 lbs, Women 65 lbs)
Burpees

What I did:

21-15-9 Rep rounds for time of:
Power Snatch (65#)
Push ups

My time:  10:18

The push ups, which hurt just a few days ago, did not hurt my back today.  So, things are progressing nicely.  The power snatches felt pretty darn good, and I felt great afterward.  Breck reminded me "you're gonna feel great all day", and of course he's right.  A good workout makes all the difference in my day!

And...not running...

So, after running yesterday, I felt ready to run in the WOD today.  During the warm-up, I could feel my back going into spasms again.  *sigh*  The warmup included dumbbells.  I was fine until we got to the one arm overhead squats.  Something about the way I kind of have to twist my back made it hurt like crazy. So...I decided to modify the workout today in the interest of not hurting my back any more.

the Rx WOD was
3 Rounds for time of:
800 Meter run
50 Push-ups
50 Sit-ups

I did:

3 rounds for time of:
1000 meter row
50 squats
50 sit ups - abmat, anchored

My time: 28:14

I still got a decent workout, and my back didn't feel any worse for the wear.  I will just have to take it easy for a little while longer before I do anything of any substance.  Tick-tock!!  It's almost time for the Open -- I'd better heal up soon!

Run

Got out for a run after work.  Just did two miles.  Wanted to see how my back would hold up.  Felt fine.  A little tight later in the evening, but getting better.

Run Time: 21:36 
Stopped Time: 0:00 
Distance: 2.03 miles 
Average: 10:37 /mile 
Fastest Pace: 8:53 /mile 
Ahead of Median Run: 0:41 
Ascent: 184 feet 
Descent: 190 feet 
Calories: 265