A minor setback, time to get back on track...

Update update update...

After a tough week of squatting heavy and training hard, my hip decided it had enough and shut down on Saturday morning. I had a weird arcing pain through my glute, groin, and all down my left leg... must have pinched a nerve or something. It hurt to sit down and pretty much move in any direction, which was none too nice.

Sunday was the second go around of our Affiliate team tryouts - we're putting a team into the Canadian regional crossfit championships for a chance to get into the crossfit games team competition. I was really looking forward to the workouts (there were 3 in the span of as many hours) but my hip kept me on the sidelines, or more correctly, in the role of head judge!

Everyone hit the workouts really well, with PB's all over the place. Check http://crossfitzone.ca/crossfit-affiliates-watch-out for more of an in-depth look at the events of the day.

After helping Michelle move and forcing my body to lift, twist, and bend, my hip was starting to feel better. I hopped into the hot tub for a good 45min for some stretching and woke up Monday morning feeling ready to go!! I guess it just needed to settle down a bit or maybe the nerve got back into place...

So that meant two days completely off training, which then means I have some catching up to do.

Monday was a running day - I wanted to get 8x300m repeats with 2min rest in between done. I feel that's a good distance for me for speed endurance work without being super taxing. After a nice 15 minute warm-up through some trails by PISE, I got a solid 7 reps in before my right calf tightened. I finished the session with a good 8 min tempo run.

The plan was to do a double workout and get down to the zone in the evening but I got home after work and crashed. I figured that wasn't going to happen so I stayed away from the gym for the first day in about three weeks!

Today I hit the 430 workout (called "KyleNESS" after one of our prominent members) at the zone and combined it with the workout from Monday. The result was:

Back squat 4x3 reps: 225,245,265,225
Floor press 4x5 reps: 165,185,205,215

then from Monday's workout - "Franata" - which is alternating work periods of thrusters (front squat to press) and pullups, on a ratio of 20s work, 10s rest for 4 complete work intervals each. It went really well, a lot better than the last time I had gone through it:

Thrusters - 9,9,8,8 reps @ 95lb
Pullups - 16,14,11,10

Immediately after that, I hit another four work intervals of bodyweight squats, getting 16-18 per round.

My Franata score ties me for first on the leaderboard, which I am pretty happy with since it's Lucas (the guy who came 2nd in the BC Champs) in first and he is a beast at both thrusters and pullups. I have a feeling he'll get a few more reps next time though!

Tomorrow I'm looking to do a double workout - snatch, clean+jerk technique, handstand pushups and overhead squats in the early afternoon then the rowing portion of the workout at Crossfit Zone in the evening. It's much easier to get the rowing work done in a group setting so I'm looking forward to it!!

That's it for now...