Today was one of those days that you wish could be everyday! I was able to bundle a massage, CrossFit workout, my favorite egg meal, and CrossFit Endurance all into one day!
And now I’m writing from a plane on the way to San Diego, CA to visit a great friend and go to an amazing internet marketing conference (put on by Traffic Geyser).
I woke up around 7am, and my body felt sore and achy from the crazy long workout “hutch” from a few days earlier.
After loosening up a little I prepared and ate my usual breakfast (click here to see) and headed off to have my weekly massage at Studio Nine from Megan (if you’re near Woodinville definitely have her work on you!).
Knowing that I was headed to San Diego for the week I wanted to get some heavy lifting in before I left, so I piled up the squat bar and did 5 sets of 3 with my max weight being 325 pounds (last 2 sets).
After the squats I couldn’t resist doing a quick WOD (workout of the day). I decided on “Fran” which is 21, 15, 9 reps of barbell thrusters @95 pounds (@65 for females) and pull ups. I warmed up my shoulders and wrists to get ready for the thruster and then let err rip!
The first round went pretty fast because I didn’t have to slow down a bit, but during the second round my body didn’t want to cooperate, and I had to brake up sets of BOTH thruster and pull ups! My body felt like it just wouldn’t switch into go mode.
I guess this happens sometimes, and it really couldn’t have been due to the extreme relaxed state that I was in about 20 minutes before the workout.
My finishing time was 5:09 which is 9 seconds slower than my best time. Because I felt like I was going to be much slower than 5:09 I’ll take this workout as a success! Had I been in the zone I could have gone much faster!
After the workout I drug myself home and enjoyed a protein shake of whey protein, banana and a few blueberries blended up with some ice. Then about an hour later I redid my favorite breakfast meal of eggs and oatmeal. Yum!
About 4 hours after my earlier CrossFit workout I jumped on the treadmill and busted out a Tabata treadmill workout which was an incline of 12 and speed of 8.5 (7:03min/mile).
The speed is supposed to be 0-30 seconds slower than your fastest 5k time (mine is 6:42min/mile).
These workouts always suck but are exponentially worse when you’ve done a leg workout the same day!
I was only into the 4th round when my legs stopped flushing the lactic acid out and I got a huge leg pump (blood filling up in the muscles) and continued burning.
I always joke with people about flying off the back of the treadmill during these Tabata workouts and I thought that I might have jinxed myself because durning the last 2 rounds my legs were so pumped that they were simply slowing down.
Unfortunately, I don’t have a great story for you of me crashing off the back of the treadmill because I was able to push the intensity up to 100 and grind out the last round of the Tabata workout. Whew!
That sums up my great day and (like I said earlier) I’m now on a plane headed to San Diego, CA and 70 degree weather!
One of my other passions is internet marketing and I get to spend 2 days learning from some of the industries best this weekend, and see some great college friends!
Training tips: if you’re going to give “Fran” a shot feel free to lower the weight for the thrusters and add a rubber band under your knee for the pull ups. Or you could do hanging rows in a squat rack or smith machine if you don’t have rubber bands for the pull ups.
If you have any questions or comments throw them down below, and if you enjoyed this post please “like” and share it with your friends and followers!
