Tag Archives: rest

WOD 20140911

Rest day

After yesterdays light feeling weightlifting day (first one of the new training programme) I felt like today I’d be doing some sort of MetCon. The whole day at the work ended up being so busy, though, that my usual lunch -break just didn’t have a chance. The series of excuses then continued until I managed to walk the dog the 5 Km and after that realised that this actually is my rest day. For real.

So the whole day my brain has been nagging me about stuff I shouldn’t even do today. The schedule for training is (3+1) + (2+1), and I should learn to stick with it, regardless if my weightlifting sessions at the moment are  lighter than they used to be. Plus that I don’t get the usual WOD -rush now since the weightlifting days are strictly reserved for lifting.

For the schedule, the 3 first days should be like this: Weightlifting on Mondays and Wednesdays, Metcon/Crossfit on Tuesdays. Then Thursday is off. Friday is for the 3rd weightlifting session and on Saturdays I’m planning to have a longer Metcon, hopefully some benchmark WOD, being named or hero. For the MetCons I’m planning to use mainly bodyweight movements and perhaps some KB or medicin ball, at least now in the beginning of the training season so that I won’t overload myself again.


Recovery day number 5

Still, no workout for today either. I had my plans last night to get a bike and ride my way to work today, but it just did not work out.

In the morning, while walking with the dog, I did jump over a ditch. And then the lower back really got a sudden strike of pain when I did shoot my left foot upwards. So I decided to let the biking go. Otherwise the back pain has been on the way to better, left hip still feels sore (as well as back), but at least I can get jeans on without huge amount of pain while standing. Slight nip, though, but that’s all. Hopefully tomorrow will be better. 

Honestly put the one week rest has been one of the biggest challenges for the whole year. It actually has been the longest pause from training for at least in 2 years. But surprisingly enough, I’ve managed to pull myself through. I have to admit that it has been boring in a way, but at the same time, kind of refreshing to just sit, lie and walk around.

Of course on my spare time I’ve been watching tv. Mainly the sitcoms, but yesterday I found myself looking at this local documentar-ish program called Svett & Etikett (Sweat & etiquette) about training overall. The host did have episodes made about strongman -competition, Crossfit & military training. Plus 5 more episodes I didn’t watch. But I found out that the Strongman -training actually did look like made for me. I’d really like to get stronger 😀 Crossfit was also interesting, as well the military training. So I’m currently all pumped up to get myself grabbing the bar. Hopefully already on Monday…

… and in the future I might remember to stick to my own plan when in the gym. 2 rough 30-40 minutes WODs with 100 burpees in 2 sequential days might be a bit too much even for me.


It has been nice and easy 4 days of rest. Well 3 if Sunday doesn’t count. And it just might not.

I woke up on Sunday morning and felt really beaten up. Not too bad, but I was tired, even after a good night sleep. The body just felt it had had it. Because of that, and the 6 days of exercise before that, I felt it was time to lay down and rest.

Well, I almost got that done. Of course I had my test of fitness in everyday life; we did move the furnitures round the apartment on Saturday (after my workout)  and on Sunday until we found the right spots for them. Which were, surprisingly enough, not always on the same places they had been before that.

So Sunday was great.

On Monday morning I woke up with a neat lower back pain. It was nasty. I could not lift my left leg without having to breathe in harshly. Plus that the pain was not a nice one, either. So no biking on monday. I barely could walk the dog. And in the evening it still was there. Honestly put, it still is. And now is Wednesday. Haven’t been doing anything for 3 long days…

I’ve been googling and chatting with people and apparently the cause of the back pain was my big workout on saturday. 10 times 30 m prowler push was kind of ok. the 10 times 10 burpees, too, I guess. Even though the night before (on Friday) I did have a neat 105 Burpee pull-ups (60 + 30 + 15) with running combined to them. But it was the 10 times 10 kettlebell swings that apparently made the trick.

Most likely I have something wrong with might technique. Or the weight was too much with the amount of reps. 100 times 24 Kg swings felt OK at the time. But it seems that it got my left hip joint to get hurt. Now I really don’t know the medical condition, but at least rest and stretching has been helping. Walking has been ok-ish, but the work, either sitting or standing has been loading my hip, and my back and in the evenings it has been a challenge to get the trousers undressed. Not to mention the socks.

At least I should’ve learned something from here. maybe it is that I should really understand that I’m not that young anymore and that I really should scale my workouts with more care. It just is sometimes hard, when you get carried away with the flow and feeling. And actually you still are capable to get through the WOD. It’s just the aftermath that’s punishing too much. I might have been able to avoid the whole thing if I had done some more recovery work, maybe some light warming up and stretching on Sunday. Or at least a bit more on Saturday.

Well, not all bad news, still. I learned new stuff regarding Kettlebell Swings (the Russian and the US -styles) and new stretching, too. Thanks for the guys to helping me out.

The other good thing is that I’ve managed to get one colleague interested in CrossFit. Well, to be honest, I really am not sure if I was the actual trigger, but at least he started asking questions today and we ended up deciding ot have a trial WOD tomorrow on Eriksdalsbadet Utomhusgym. That’ll bee sweet. Even though I will most likely only watch, encourage and count the reps, but still. A nice one 😀

“You never know what worse luck your bad luck has saved you from.” —Cormac McCarthy


WOD 20140309

Recovery day

Rest, walk, stretching.

I have to admit that I was a bit disappointed on my performance doing the Open 14.2 yesterday; not getting past the first 3 minutes mark was both devastating and revealing. And it appeared that I sucked not only in pull-ups (which I really anticipated), but in Overhead Squats, too. The squats I’d had trained before has not been deep enough. And that really feels embarrassing,  I’ve been thinking myself that my squats have been deep enough, but apparently the hip  has stayed too high all the way.
The pull-ups, in the other hand, sucked as I expected them to suck. To be honest, I was actually surprised they went that well they went.

Well, at least I now know where I stand.

First of all, taking part on the open again and this time also taking care of sending the results, too, has been a really good decision. I’m pretty sure my last years ‘results’ would’ve not been that good I thought they have been when seen by the actual CrossFit judges.
So, huge thanks to CrossFit Tegen for letting me get in and be judged! It was a great and humbling experience yesterday.

The other thing I learned yesterday is that CrossFit is far more technical that I’ve been thinking.  Somehow I’ve thought that the technique comes in when doing things properly. That it falls in naturally. Well, that is also one of the issues here; one can’t judge oneself properly enough. I suppose that’s where the affiliate and the other CrossFit trainees come in and help. Exercising all by myself at the non-affiliate gym has it’s ups and downs.
Ups in the way that I get to the nearest or closest gym of my workplace and then the downs that I seem to be missing guidance and feedback.

As it seems now, I’m stuck with my current gym until end of June. After that I’ll definitely take myself to an affiliate. And as it seems now, I’ll drag my sorry, not-so-technically-good ass to CrossFit Tegen.
Why there, one might ask. First of all, they’re closest to where I live. Secondly, they’re cheaper than any other affiliate I’ve found across the Stockholm and last, but not least, they too have a sauna.
I actually did pay them a visit last summer but then on some strange reason, ended up signing myself to SATS. Mainly because SATS was starting their own CrossFit -training at the Regeringsgatan. Apparently, they’ve changed the name from CrossFit to Prformance, and spread that across the other locations, too. But what I’ve seen there it is more or less 3 times a week training for people who like to do things 3 times a week. I try not to sound like a ‘CrossFit-elitist’ here, but I like the idea for exercising the 6 days every week. And even the 7th day will be an active recovery day for me.

Besides all the other reasons, CrossFit Tegen felt really nice, neat and sweaty place for me. In fact I will do the rest of my  Open Workouts there. 😀