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Posted by michael stanwyck :
Thursday, Nov 10, 2011
After 3 weeks of rest and relaxation (read: no workouts) it was time this week to get back into gear. Given that I'm interested in the ability to walk up and down stairs as well as gracefully sit down on a toilet, I was cautious about how I programmed my return to CrossFitting. It's really easy to think that the results you get are completely dependent on what you do on any single day and therefore to fall into the trap of doing way too much too soon. Like I need to "fix" not having worked out. Because consistency is so critical, though, the ability to get back to regular workouts calls for a measured re-entry.
To give you some idea of what I'm talking about, let me tell you about my week. I kept my regular workout schedule, but with an eye on the intensity. Days 1 and 2 were basically warm-ups, that's it. 50-60% efforts. All weightlifting was light, running was at a warm-up pace, and reps were fairly low -- 50-75% of what anyone else was doing. Day 3 was about 70% -- a regular weightlifting workout, but lower weight and fewer reps than a standard day. Today is meant to feel like a scaled workout -- 80%, but no major post-workout recovery needed. Tomorrow, 90% intensity -- I want to feel like I'm holding back a little bit -- feeling good, but with no intention of beating anyone.
Next week will probably start out like tomorrow, and then get back into full intensity on Tuesday. Will it work? I Dunno. I'm a little sore today, but I certainly couldn't expect to avoid that entirely. The important thing for me is that I can get back into a routine. That will do so much more for me than hitting 100% intensity the moment I got back. Should you do what I do? Not necessarily, but the next time you take some time off, just consider that you don't need to punish your body upon return. Take it slow, the intensity will still be there when you get there.
Andy?
Today's Workout
21-15-9
Power Snatch (135/95)
Strict pull-ups - no kipping!
