Today’s training went alright. I have been feeling sick the past couple of days so I went in a little nauseous…missed a PR attempt on front squats because I felt my breakfast coming back up my esophagus.
Should have just yelled “CROSSFIT!” and kept going. I’m such a pussy.
Starting next week I am going to get back on a solid training program, and hopefully be working with Alyssa again soon. I’ve also been doing a warm-up routine on my days off and sometimes before training that one of my friends put together for me that I will post up soon. Didn’t get to do the exercises today, so I just did a shortened version of my regular warm-up since I was a little pressed for time.
Also, I’m going to start listing sets in front of reps from now on, since it’s confusing even me sometimes when I switch it around, hah.
OLD LADY WARM-UP:
X-band walks (lots)
Banded clam shells (2o per leg)
Elevated unilateral hip thrusts (lots)
Planks – 2 x 30 sec.
Lacrosse ball – glutes, calves
Chin-Ups: (palms in)
3×6
Front Squats:
bar x bunch
95×3
115×2
135×1
150×1
175×1 (fast, easy)
190 x 0 (was re-tasting my breakfast in the hole…didn’t taste that great coming back up)
Smith Machine SLDL:
(NOTE: I normally don’t use the Smith machine for anything, but doing SLDLs this way takes all the tension off my lower back, and since I am still injured I need to be careful.)
95×12
135×12
185x12x2
135×15
Lying Leg Curl:
75×10
85×8
90×8
100×7
85×8
Bad Girl Machine:
190×15
230×15
250×15
270×15
290×15
I Lift So I Can Eat. 
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