Day 1 of backing off on the shoulder work at the box
tonight. Though my shoulder doesn’t feel
too bad (in the grand scheme of it ) – and merely aches I know I’m on the
precipice of this going either way – more time off or rest now for long term
preservation.
Got the box a bit early and no one was there so I did part
of my physio homework (for engaging my glutes) just outside the door. 60 second holds (one per leg) beside the wall
with one leg bent at 90° just touching the wall and keeping my hips in line and
my core engaged. This is harder than it
sounds especially when my glute is actually firing. I didn’t time it but went as long as
possible. I also managed to get two
rounds of 10 reps of air squats with the black band (one wrap) holding 6kg KB
in each hand. My goal is to work up to
double black with 10kg in each hand.
Baby steps.
Strength
10-10-10-10 weighted walking lunges
20-30-35-35
Everyone paired up and did this off of the rack but since someone was using the rack in my lane (iWOD), I just clean and pressed it to behind my head (totally made me feel badass even though it wasn’t that heavy). I really focused on engaging my glutes through this one and keeping my knee in line. Coach Match mentioned once I had finished the last set that my steps (lunges) weren’t long enough and that to go heavier and get the leverage needed to stand back up that I’d need to do this.
WOD
7 min AMRAP
3 burpees
7 KB swings (24/32kg)
Score is # KB swings
91 reps (Russian) Rx
I knew going into this that I wasn’t going to go overhead on
the swings and stuck with Russian though still maintained the heavy KB weight. I finished 13 total rounds with about 10
seconds remaining. I knew I could get 3
burpees done in that time but had already made an agreement with myself that if
I got through that last set of 7 reps that I didn’t have to pick up the KB
again. The burpees were actually fun for
a change – I figure there are three possible reasons for this:
-There were only 3 reps
-They felt like rest
-They are getting easier for me
Either way it’s the first time ever that I actually enjoyed
them. They just felt solid. This workout however reminded me of the WLC
baseline workout that we’re going to do again in a few weeks – the one that
felt like death when I’d finished it.
That has 7 burpees/ 7 KB swings and a sprint but still, no place to hide
just like the one above. I kept a steady
pace, chalked up once or twice and other than pausing for a breath or two before
picking up the KB I didn’t stop. By the
end however (and the reason I promised myself that those 7 were the last I’d
have to do) my hands were hurting and I was worried I might rip. I didn’t thankfully.
Mobility
Did some glute work with the ball
Pigeon pose (long hold) for hips/glutes
WLC
I have decided I’m no longer keeping score – more for my own
accountability than anything else. I
have found that rather than equating bad food choices to the fact that they’re
poor fuel for my body instead I’m solely looking at it as just a point. Not the same at all. I also really don’t like being told what to
do and while I’m fully aware that it was my choice to sign up and commit to the
WLC I still feel like I’m being dictated too, only further emphasized by the
weekly challenges. So I’m taking out the
score aspect. I’m still going to
maintain the (mostly) WLC lifestyle but probably go back a bit to where I was
happily living before which was mostly primal (and most of my weekly meals do
fall into this WLC category anyway) and I’m going back to looking at food as
fuel rather than points and I’m going to just live because in all honesty that’s
the point – happily living while maintaining good habits overall and for the
long term. I know to some that this may
seem like quitting but for me it’s more about taking back control that I feel I’ve
been missing in all this – ownership of what I do day in and day out – without the
score because in a few more weeks the score disappears anyway and I’m in this
for the long term. There is a lot more
to my view on this but for now I’ll leave it out, everyone gets to make their
own choices and this is mine.
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