Friday's Workout

Resting for a few days did me a world of good. My achy back still has a way to go before it's 100 percent again, but it's significantly looser than it was just a few days ago. I woke up this morning feeling better than I have in over two weeks. "Stay active," the doctor had said. So I headed back to the gym at 5 a.m.

Strength Skill:

• Weighted Ring Dips (3-3-3-1-1)

I worked my way up to a 28kg (62lb) kettlebell on the weight belt before calling it quits. For a moment, I considered trying to match my previous PR of 80 pounds...and then I realized I was just being a greedy idiot.

Metcon:

• Run 400 meters
• 21 sumo deadlift high pulls (95lbs / 65lbs)
• Run 400 meters
• 21 push-presses (95lbs / 65lbs)
• Run 400 meters
• 21 thrusters (95lbs / 65lbs)

We last did this workout almost exactly one year ago. Back then, I did it with the RXed weight of 95 pounds, and it took 12:39 for me to finish. (According to my blog post, I was dead last in my class.)

I struggled with the temptation to go RXed today so that I could compare my performance against last year's. But this was just more idiocy on my part. I'm injured; recovery is the name of the game. Besides, even if I went RXed, my results wouldn't be comparable because I wasn't hurt last October.

In any event, I scaled the weight down to 75 pounds, and as a result, the barbell lifts weren't too bad. My SDHPs were unbroken. I took one quick break halfway through the push-presses, and two breaks during the thrusters. My running was slow as molasses, but I still managed to finish the WOD relatively quickly.

Result: 10:23.