Lousy sleep, only from 1:00 am to 6:30 am. I went to bed before 11:00 pm, but couldn’t fall asleep. Thinking about so many things. But I felt ok in the morning and I jetted off to the 7:00 am workout at CFA. No coffee. No breakfast. Only about 8 oz. of water. So I knew I was asking for trouble. But it was alright.
When I got there I saw that the workout was “Fran.” Ouch. And bad timing for me. My first experience with “Fran” was when I was a CrossFit Newbie (see Feb. 16, 2009), and today, as luck would have it, I encountered her again when I was recovering from an acute back injury.
Never mind, I decided to do a mini-Fran, and let’s just say this: “it is what it is.”
Agility drills (footwork, arms, crawling, etc.), Shoulder Dislocates, Sampson, Hip Mobility, Hamstrings and Calf stretches, Squats (10), Push-Ups (15), Knees to Elbows (12), Pull-Ups (medium band assist, 10).
I was happy and surprised at how easily I knocked out the K2Es. I did 12 in a row with just a tiny little kip to get me up. Knees touched the elbows every time.
Strength and Skill
Rx’d was work on Kipping Pull-Ups or Muscle Ups. I worked a bit on the Kipping Pull Up. Nothing major. I just took it easy.
For me, Mini-Fran today was:
15, 12, 9 of Thrusters (65 lbs), and Pull-Ups (medium band assist)
This felt ok. I felt a little wimpy for not going all-out, especially knowing that both Tom and Rustan had pushed themselves as hard as they could go during the 6:00 am workout, using no resistance bands, and prescribed weights.
My back is recovering and I did not aggravate it further with the thrusters or the pull-ups. That was the goal. I also got the metabolic rush which told me at least that I was not sandbagging it through my Mini-Fran, even if she was light on the weight, easy on the pull-ups, and smaller on the reps.
It’s hard to compare this case of “Fran” with the previous one in February. I did 9 fewer reps, and I did 10 fewer pounds, but I used less resistance on the pull-ups. And I personally weigh a lot less; I weighed in at 179.5 yesterday, and I weighed in at 211 on Feb 15th. But the fact is that I did this one almost 9 minutes faster than the last one. I am clearly stronger, faster, and more capable of putting out the power now. But the results are not comparable, strictly speaking.
Pull-Up Challenge Postponed
It’s my challenge, so I make the rules. I know I have been poking through the end of this first third of the challenge, having stretched one week’s worth out into about 3 weeks worth of time so far. But until I am sure that my back is going to recover without getting further tweaked, I am going to hold off on the extra pull-up training.