brikis98's crossfit journal

[brikis98]

Saturday, July 19

Workout of the Day

30 muscle-ups for time.

My numbers

I can't do a real muscle-up yet, so I put a bench under the pull-up bar and jumped off of it into the muscle-up. I did 30 of these jumping muscle-ups, ending each rep with a slow negative, and supplemented it with 30 normal pull-ups and 60 push-ups (the dip bars weren't available).

Time: 22:00 (12 min for the muscle-ups, 10 min for pull-ups/push-ups at the end)

Comments:

* Having failed many times in the past to do a muscle-up from a dead hang, doing these jumping muscle-ups was an awesome learning experience and a great way to start learning the real thing. I had severely underestimated the speed/power you need to generate from the pull-up and just how difficult the transition to a dip is. Getting the elbows over the bar and pushing out of the super deep dip is brutal. The whole exercise was an amazing upper body workout, even hitting the abs pretty hard.

* I really tore my hands up doing these muscle-ups. Pull-ups bang up my hands a lot as it is, but during the transition from pull-up to dip, the hand has to rotate around the bar and gets even more brutalized.

* After the workout, I almost got a muscle-up by jumping off the ground rather than a bench, which is a pretty big improvement. I think if I wasn't so gassed, I would have had it. However, this whole experience has really showed me just how much more power/speed I need to build up in my pull-ups. I'm going to work even harder on my kipping technique and add in clapping pull-ups whenever I can.

 

[HN]

For doing pull-up bar muscle ups, you should still utilize the false grip. in a regular pullup, you would wrap the bar with your fingers, but on a muscle up, it should be your wrists/whole hand on top of the bar. This will make the transition ridiculously easier. see the hand position at the beginning of these muscle ups: http://youtube.com/watch?v=Xk6gtQ3Sl5o

when you are able to get your rings hung up, i suggest wrapping them with some tennis racket overgrip (not replacement grip as it is too thick). some people use chalk but i find that too messy. the overgrip only costs like $4-$5 for three rolls. the whole ring does not need to be wrapped, just the part where you'll be holding. here's what one of mine looks like: http://img152.imageshack.us/img152/656/img1064bf6.jpg

 

[brikis98]

Originally posted by: HN
For doing pull-up bar muscle ups, you should still utilize the false grip. in a regular pullup, you would wrap the bar with your fingers, but on a muscle up, it should be your wrists/whole hand on top of the bar. This will make the transition ridiculously easier. see the hand position at the beginning of these muscle ups: http://youtube.com/watch?v=Xk6gtQ3Sl5o

Hm, that looks horribly uncomfortable, but I'll give it a shot next time.

Originally posted by: HN
when you are able to get your rings hung up, i suggest wrapping them with some tennis racket overgrip (not replacement grip as it is too thick). some people use chalk but i find that too messy. the overgrip only costs like $4-$5 for three rolls. the whole ring does not need to be wrapped, just the part where you'll be holding. here's what one of mine looks like: http://img152.imageshack.us/img152/656/img1064bf6.jpg

What is the purpose of the wrapping? Better grip? Less blisters?

 

[HN]

Originally posted by: brikis98

What is the purpose of the wrapping? Better grip? Less blisters?

better grip. i'm not sure if the elite II have better grip, but on the original elites, the texture on the part where you hold the ring is not very grippy and makes stringing muliple MUs difficult (cannot maintain the false grip when palms get sweaty and start to roll under the rings).

note the overgrip does not use sticky adhesive to stay in place. the only part that is sticky is the 'gamma' sticker there that holds down the end.

 

[brikis98]

Originally posted by: HN

Originally posted by: brikis98

What is the purpose of the wrapping? Better grip? Less blisters?

better grip. i'm not sure if the elite II have better grip, but on the original elites, the texture on the part where you hold the ring is not very grippy and makes stringing muliple MUs difficult (cannot maintain the false grip when palms get sweaty and start to roll under the rings).

note the overgrip does not use sticky adhesive to stay in place. the only part that is sticky is the 'gamma' sticker there that holds down the end.

gotcha. i'll try them out first as is and if I run into grip issues, I'll get some overgrip. thanks!

 

[brikis98]

Sunday, July 20

Workout of the Day

Deadlift 1-1-1-1-1-1-1 reps

My numbers

To protect my back, I promised myself when switching to Crossfit that I would do no heavy squatting or deadlifting for all of July and preferably, until my flexibility is significantly improved. Therefore, I just did light weight with higher reps.

135x8, 185x8, 205x8, 225x8, 245x6, 265x6, 225x8

Comments:

* These high rep sets felt very good. The bar speed was excellent, my back felt solid the entire time, and the biggest challenge was to prevent myself from slapping another 45 on there.
* I watched my form extremely carefully for every rep, working very hard to squeeze my glutes and push my hips forward rather than "lift with my back" once the bar got above my knees.
* My hands are still feeling really beat up after yesterday's muscle-ups, although grip was not an issue at this weight. I definitely have some blisters that will need some care.
* Random note: weighed in at 196 today.

 

[brikis98]

Monday, July 21

Rest day.

After just a few weeks, I've determined that I'm addicted to CF. I was actually upset to remember today was a day off! When I was doing SS 3 times per week, I really looked forward to the rest days - doing the same exercises over and over with very heavy loads really wore me down. But now, with CF's variety and the inherent "challenge yourself" approach, I really look forward to each workout and seeing what I can do. As it's a rest day, I have nothing to look forward to, but I'm still doing some jump rope and stretching. I also tried the frog stance (for the planche progression) and held it for 15 seconds. It's a small improvement, but the main accomplishment was I lost it due to balance and not just pain from my thighs sitting on my elbows.

On a random note, my shins look stupid today after the 52 reps of deadlift yesterday. I have these raw/red streaks going up from the middle of the shin to the knee. I didn't notice it in the morning and wore shorts and am now getting some funny looks at work

 

[scootermaster]

Originally posted by: brikis98
Monday, July 21

Rest day.

After just a few weeks, I've determined that I'm addicted to CF. I was actually upset to remember today was a day off! When I was doing SS 3 times per week, I really looked forward to the rest days - doing the same exercises over and over with very heavy loads really wore me down. But now, with CF's variety and the inherent "challenge yourself" approach, I really look forward to each workout and seeing what I can do. As it's a rest day, I have nothing to look forward to, but I'm still doing some jump rope and stretching. I also tried the frog stance (for the planche progression) and held it for 15 seconds. It's a small improvement, but the main accomplishment was I lost it due to balance and not just pain from my thighs sitting on my elbows.

On a random note, my shins look stupid today after the 52 reps of deadlift yesterday. I have these raw/red streaks going up from the middle of the shin to the knee. I didn't notice it in the morning and wore shorts and am now getting some funny looks at work

I sort of hear you. When I took my planned week off, after 12 weeks, I realized that not going to the gym fucked with my whole psyche. But I still sometimes get a sense of relief when I realize I don't have to go to the gym.

Also, sometimes the gym is a social outlet for me (I work a lot from home, and I know a ton of people who work out there), so it's often the case that the first human contact I have with somebody on a given day is at the gym.

But anyway, my point is, congrats on your workout routine! And let's get our diets in check! (You first!)

But enjoy your off days...or give 'em to me.

 

[spamsk8r]

Originally posted by: brikis98
Monday, July 21

Rest day.

After just a few weeks, I've determined that I'm addicted to CF. I was actually upset to remember today was a day off! When I was doing SS 3 times per week, I really looked forward to the rest days - doing the same exercises over and over with very heavy loads really wore me down. But now, with CF's variety and the inherent "challenge yourself" approach, I really look forward to each workout and seeing what I can do. As it's a rest day, I have nothing to look forward to, but I'm still doing some jump rope and stretching. I also tried the frog stance (for the planche progression) and held it for 15 seconds. It's a small improvement, but the main accomplishment was I lost it due to balance and not just pain from my thighs sitting on my elbows.

On a random note, my shins look stupid today after the 52 reps of deadlift yesterday. I have these raw/red streaks going up from the middle of the shin to the knee. I didn't notice it in the morning and wore shorts and am now getting some funny looks at work

CF is extremely addictive. For the first few months I would spend hours every day just reading the CF forums, watching videos, etc. Now that I've been doing it for a while I don't do that quite so much, but I do look forward to pushing myself every workout, and seeing the improvements in fitness and physique.

 

[brikis98]

Originally posted by: spamsk8r
CF is extremely addictive. For the first few months I would spend hours every day just reading the CF forums, watching videos, etc. Now that I've been doing it for a while I don't do that quite so much, but I do look forward to pushing myself every workout, and seeing the improvements in fitness and physique.

ha, that's exactly what I've been doing

 

[brikis98]

Tuesday, July 22

Workout of the Day

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

My numbers
15 rounds + 2 pull-ups

Comments:

* Before CF, I had never known a workout that could make you feel so bad and so good at the same time. This was my first "complete as many rounds in XX minutes" workout and it hurt. By the end, I really felt like ass, especially a sensation in my head as if it had been suddenly filled with too much liquid (best that I can describe it). However, at the same time, once I was done, I had a euphoric feeling of accomplishment, which was only slightly offset by the utter exhaustion I was feeling.

* My original plan was to try to do 1 round per minute, but I don't think my conditioning was quite good enough, and starting out at this fast pace probably cost me a little in the end. I got the first 10 rounds done in 11 minutes, but really had to fight to get 5 more rounds in the next 9 minutes. Had I taken a slightly slower pace, I probably would've gotten another round in. Oh well, hopefully in the future my conditioning will actually be good enough to maintain 1 per minute.

* My kipping has gotten slightly better as I'm really getting some serious leg drive into the pull-ups and shooting above the bar. However, I still suck at transitioning from one kipping to the next and every ~3rd pull-up I end up in a dead hang, losing a lot of time/momentum/energy as I work to restart my swing. I'm probably just not pushing away from the bar properly and will practice more during warm-ups.

 

[brikis98]

Wednesday, July 23

Workout of the Day

"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

My numbers

Ran on a treadmill, did back 45 degree back extensions and decline sit-ups.
Time: 30:07

Comments:

* My gym has no GHD, so I had to use the 45 degree back extension machine - is this easier or harder? Also, there were no available matts, and I didn't want to do sit-ups on the hard floor and have my back/tail bone dig into the ground, so I did them on the decline sit-up machine, which I suspect is quite a bit harder. Running on a treadmill, however is much easier than outside. I ran each of the 800's as fast as I did back on July 12's workout (four rounds, each for time of 800m run), but unlike back then, I didn't get winded at all, even though I was doing all sorts of work in between. Again, I'm not sure if our treadmills are just poorly calibrated or if running on a treadmill really is that much easier (or both).

* On the last few reps of the first set of back extensions, I felt my back having some small spasms and was afraid it might cramp up. However, the 800m run that followed it really loosened it up and it wasn't an issue.

* While the first two rounds of sit-ups and back extensions were limited by cardio, the last round was limited by muscle failure. My abs and back muscles were totally shot and I really had to grind through each rep, doing sets of no more than 5 at a time. I think this alone added 10 minutes to my time and is just an indicator that I'm not used to such high loads.

* One more random update: after this whole workout, I was stretching and was able to bend over and actually touch my toes! I know how lame that sounds, but just a few weeks ago my flexibility was so bad that my fingers only reached 2/3 of the way down my shins, so this is a massive improvement. A few more weeks and I'm hoping to make contact with the ground. Moreover, my squat stretch (you basically squat and push your knees apart, as seen on this page) has improved too: with my heels flat on the ground, I can get very deep while maintaining a very nice lumbar arch. Before, I'd have a massive butt wink when getting deep, but this has reduced immensely. Yay flexibility

 

[spamsk8r]

The 45 degree roman chair is a bit easier than the GHD, but you gotta use what you have. Michael is a brutal workout on the back. I've never actually completed it, as the only time I've done it my back completely seized up and I had to stop. Be very careful with high rep stuff like back extensions or GHD sit-ups. If you feel any pain, stop, because those exercises are the ones that are most prone to causing rhabdomyolysis and tendonitis (in the hip, predominantly).

 

[SociallyChallenged]

Originally posted by: spamsk8r
The 45 degree roman chair is a bit easier than the GHD, but you gotta use what you have. Michael is a brutal workout on the back. I've never actually completed it, as the only time I've done it my back completely seized up and I had to stop. Be very careful with high rep stuff like back extensions or GHD sit-ups. If you feel any pain, stop, because those exercises are the ones that are most prone to causing rhabdomyolysis and tendonitis (in the hip, predominantly).

*Raises hand to hip tendonitis* Stupid Michael.

 

[brikis98]

Originally posted by: spamsk8r
The 45 degree roman chair is a bit easier than the GHD, but you gotta use what you have. Michael is a brutal workout on the back. I've never actually completed it, as the only time I've done it my back completely seized up and I had to stop. Be very careful with high rep stuff like back extensions or GHD sit-ups. If you feel any pain, stop, because those exercises are the ones that are most prone to causing rhabdomyolysis and tendonitis (in the hip, predominantly).

yea, i had read the articles about rhabdo and was pretty paranoid while doing the workout. The spasms at the end of the first set of back extensions made me worry and if I had felt any more on the second set, I would've stopped. However, my back felt fine - exhausted, but not in any way injured or strained beyond reason.

I would be curious to see some stats on this rhabdo issue to see just how serious it is. Before seeing the article on CF, I had never heard of it or of anyone getting it, so I get the impression it's very rare and unlikely... But besides poor anecdotal evidence, I have no real way of knowing.

 

[brikis98]

Thursday, July 24

Workout of the Day

Complete as many rounds in 20 minutes as you can of:
95 pound Clean and Jerk, 15 reps
Run 400 meters

My numbers

Did full squat clean & jerk, ran on treadmill.

3 rounds + 2 reps of C&J

Comments:

* This was the first CF workout I wasn't a big fan of. 95lbs very light for the C&J and my gym doesn't have bumper plates, so the weight it sits very low to the ground and I have to bend way down. Moreover, olympic lifts are very complicated and usually done for only a few reps per set so form doesn't break down. Putting all of these factors together, my form was pretty ugly on the C&J. The light weight also made it much more of a workout for my lungs than my muscles - I was actually breathing harder during the C&J than while running.

* I'm not sure if the full squat clean (as opposed to a power clean) was required (or practical) for such light weight, but I did it anyway as I wanted to work on my form... Unfortunately, as you can see from the above, that didn't work out too well.

* I think in the future I might change this workout to 135lbs C&J for 8 reps or similar.

* This whole rhabdo thing had me worried today: I do my workouts with a couple of friends and one of them came back from work today exhausted, sore and ended up skipping today's workout to take a nap. He seems more or less ok now, but in my paranoia I made sure to inform him about rhabado and told him to be real careful if he gets any more sore, feels like crap or his pee turns darker. I'm pretty damn sure it's not rhabdo, but better safe than sorry with this sort of thing.

 

[SociallyChallenged]

Originally posted by: brikis98

Originally posted by: spamsk8r
The 45 degree roman chair is a bit easier than the GHD, but you gotta use what you have. Michael is a brutal workout on the back. I've never actually completed it, as the only time I've done it my back completely seized up and I had to stop. Be very careful with high rep stuff like back extensions or GHD sit-ups. If you feel any pain, stop, because those exercises are the ones that are most prone to causing rhabdomyolysis and tendonitis (in the hip, predominantly).

yea, i had read the articles about rhabdo and was pretty paranoid while doing the workout. The spasms at the end of the first set of back extensions made me worry and if I had felt any more on the second set, I would've stopped. However, my back felt fine - exhausted, but not in any way injured or strained beyond reason.

I would be curious to see some stats on this rhabdo issue to see just how serious it is. Before seeing the article on CF, I had never heard of it or of anyone getting it, so I get the impression it's very rare and unlikely... But besides poor anecdotal evidence, I have no real way of knowing.

What kinda stats are you interested in? I actually got rhabdo during a water polo season. It is a horrendous feeling. We practiced intensely every day and did weight work often. I could barely move in the morning (I mean all of this very literally). It was like being unhealthily sore when not moving and when you moved, it would be a stabbing, tearing pain. I pee'ed brown a couple of times, which flushed out the overload of potassium. That's actually where the danger comes from - kidney failure. If you have other first-hand questions about it, let me know. It was probably one of the most horrendous weeks of my life. I was actually still sore weeks after.

 

[brikis98]

Originally posted by: SociallyChallenged
What kinda stats are you interested in? I actually got rhabdo during a water polo season. It is a horrendous feeling. We practiced intensely every day and did weight work often. I could barely move in the morning (I mean all of this very literally). It was like being unhealthily sore when not moving and when you moved, it would be a stabbing, tearing pain. I pee'ed brown a couple of times, which flushed out the overload of potassium. That's actually where the danger comes from - kidney failure. If you have other first-hand questions about it, let me know. It was probably one of the most horrendous weeks of my life. I was actually still sore weeks after.

Wow, sounds horrible. Here is what worries me about rhabdo:

* People of all ages, fitness levels, sexes, etc can get it, as described in this CF article.

* The possible causes of rhabdo that could affect me are extremely intense exercise. Well, almost every CF WoD pushes me to my limits and is as intense as anything I've done in my life. Of course, this is exactly why I like CF and why it's effective.

* Most of the symptoms are pretty generic: muscle soreness/tenderness/weakness & tiredness. There has not been one week of CF yet where I haven't had at least a few of my muscles very sore. Right now, for example, my quads, hamstrings, lower back, abs and chest are all pretty goddamn sore. This isn't unexpected given the heavy loads, high reps and timed nature of the workouts, but now I'm left with a guessing game of how sore is too sore? The only symptom that is completely clear is the dark/brown/black urine, which I've never experienced, but does everyone who has rhabdo get that?

So I guess the question is, how likely am I to get something like this and what can be done to prevent it? Do the stats say that rhabdo is so rare that I don't really need to worry about it? Since I've "survived" a whole bunch of CF workouts already, is my body adapted well enough that rhabdo is extremely unlikely? Or is this something I want running through my mind as I push my body to the max during some WoD?

 

[SociallyChallenged]

Originally posted by: brikis98

Originally posted by: SociallyChallenged
What kinda stats are you interested in? I actually got rhabdo during a water polo season. It is a horrendous feeling. We practiced intensely every day and did weight work often. I could barely move in the morning (I mean all of this very literally). It was like being unhealthily sore when not moving and when you moved, it would be a stabbing, tearing pain. I pee'ed brown a couple of times, which flushed out the overload of potassium. That's actually where the danger comes from - kidney failure. If you have other first-hand questions about it, let me know. It was probably one of the most horrendous weeks of my life. I was actually still sore weeks after.

Wow, sounds horrible. Here is what worries me about rhabdo:

* People of all ages, fitness levels, sexes, etc can get it, as described in this CF article.

* The possible causes of rhabdo that could affect me are extremely intense exercise. Well, almost every CF WoD pushes me to my limits and is as intense as anything I've done in my life. Of course, this is exactly why I like CF and why it's effective.

* Most of the symptoms are pretty generic: muscle soreness/tenderness/weakness & tiredness. There has not been one week of CF yet where I haven't had at least a few of my muscles very sore. Right now, for example, my quads, hamstrings, lower back, abs and chest are all pretty goddamn sore. This isn't unexpected given the heavy loads, high reps and timed nature of the workouts, but now I'm left with a guessing game of how sore is too sore? The only symptom that is completely clear is the dark/brown/black urine, which I've never experienced, but does everyone who has rhabdo get that?

So I guess the question is, how likely am I to get something like this and what can be done to prevent it? Do the stats say that rhabdo is so rare that I don't really need to worry about it? Since I've "survived" a whole bunch of CF workouts already, is my body adapted well enough that rhabdo is extremely unlikely? Or is this something I want running through my mind as I push my body to the max during some WoD?

It's usually not that likely. It's hard to explain, but you know something's wrong when you start to get it. You get a stabbing-soreness while doing any motions. I first realized something was wrong when I was doing an excessive amount of lunges and it was hurting really bad - then I went numb. I finished the workout and was proud of finishing, but obviously the rhabdo set in the next day. So pretty much, it's a different feeling than pushing yourself. It's pushing your muscles not just to the burning point, but to the point where it actually hurts to do the movement. I'm sure that your "rhabdo plateau" is increasing due to the fact that your muscles are better equipped each workout to continue without injury. You should be alright, but know what's sore and know what's approaching rhabdo. Normally, the quickness of the CF workouts help combat it. I was doing 3 hours a day water polo practices so it set in quick.

 

[brikis98]

Originally posted by: SociallyChallenged
It's usually not that likely. It's hard to explain, but you know something's wrong when you start to get it. You get a stabbing-soreness while doing any motions. I first realized something was wrong when I was doing an excessive amount of lunges and it was hurting really bad - then I went numb. I finished the workout and was proud of finishing, but obviously the rhabdo set in the next day. So pretty much, it's a different feeling than pushing yourself. It's pushing your muscles not just to the burning point, but to the point where it actually hurts to do the movement. I'm sure that your "rhabdo plateau" is increasing due to the fact that your muscles are better equipped each workout to continue without injury. You should be alright, but know what's sore and know what's approaching rhabdo. Normally, the quickness of the CF workouts help combat it. I was doing 3 hours a day water polo practices so it set in quick.

That's some good info to know, thanks. I guess I won't worry about it too much and just keep it in the back of my head for the future.

 

[brikis98]

Friday, July 25

Rest day.

Pretty damn sore & tired today but will still do some stretching, warm-up, and give the frog stand another try. I found out the elite rings I ordered are on backorder and won't ship for another week or more. Blah.

 

[SociallyChallenged]

Originally posted by: brikis98

Originally posted by: SociallyChallenged
It's usually not that likely. It's hard to explain, but you know something's wrong when you start to get it. You get a stabbing-soreness while doing any motions. I first realized something was wrong when I was doing an excessive amount of lunges and it was hurting really bad - then I went numb. I finished the workout and was proud of finishing, but obviously the rhabdo set in the next day. So pretty much, it's a different feeling than pushing yourself. It's pushing your muscles not just to the burning point, but to the point where it actually hurts to do the movement. I'm sure that your "rhabdo plateau" is increasing due to the fact that your muscles are better equipped each workout to continue without injury. You should be alright, but know what's sore and know what's approaching rhabdo. Normally, the quickness of the CF workouts help combat it. I was doing 3 hours a day water polo practices so it set in quick.

That's some good info to know, thanks. I guess I won't worry about it too much and just keep it in the back of my head for the future.

Yeah. When you start to pee brown, go to the emergency room. That's pretty much all you can do.

 

[brikis98]

Saturday, July 26

Workout of the Day

For time:
75 Push-ups
95 pound Sumo-deadlift high-pull, 50 reps
50 Ring Dips
45 pound Weighted Pull-ups, 30 reps
25 Handstand Push-ups

My numbers

I had to make some substitutions/changes:

75 Push-ups
95 pound Sumo-deadlift high-pull, 50 reps
50 normal dips (my rings have not arrived yet)
30 pull-ups (I don't have a weight belt and for this, a dumbbell between the legs wasn't going to cut it)
10 Handstand Push-ups with my feet on a wall (got very dizzy after the first 10 and decided to stop)

Time: 23:00

Comments:

* I'm definitely experiencing some effects of overtraining. I jumped into Crossfit full steam earlier this month and have been going at it 100%, 5 days a week for 3 weeks straight. Of the symptoms listed on this page, I'm a bit more fatigued and sore than normal and the biggest sign was that last night, despite being very tired, I had a lot of trouble falling asleep. It's clear I need a break, so I'm skipping tomorrow's workout and Monday is a rest day anyway, which will give me two solid days of rest.

* Due to the above, I was pretty tired today. I was shocked to find the 75 push-ups to be very challenging, as on a normal day, I can crank out 50 in a row. Today, I was exhausted after the first 30 and had to finish the last 45 in sets of 8-10.

* This was my first time doing the SDHP, but I really liked it. It seemed like a very natural motion to me and I was able to get a very fluid, explosive motion and got through the 50 reps very quickly.

* After the struggle with push-ups, the dips were a nightmare. I can usually crank out 20 in a row, but the first 10 were all I could do today. The remaining 40 were done in painful sets of 5.

* Pull-ups were a mixed bag: my kipping form improved even more, so I was getting excellent hip drive for each pull-up, but I still suck at chaining several together.

* Finally, I did the first 10 HSPU's, but when I dropped back to the floor for a rest, I felt extremely dizzy from being upside down. It was as if my legs were "empty" and I nearly collapsed. I decided to call it a day and marked the time at 23 min.

 

[SociallyChallenged]

Take a couple of days off after your weekend. They suggest a 3 on 1 off when you get full-fledged fit for it. However, this sometimes is not enough for some people (especially for those who are cutting). Take 4-5 days off and come back. You deserve it if you've been on 5 days, off 2 for almost a month. Chill out, let your body recover. You're killing it enough already

 

[brikis98]

Originally posted by: SociallyChallenged
Take a couple of days off after your weekend. They suggest a 3 on 1 off when you get full-fledged fit for it. However, this sometimes is not enough for some people (especially for those who are cutting). Take 4-5 days off and come back. You deserve it if you've been on 5 days, off 2 for almost a month. Chill out, let your body recover. You're killing it enough already

hehe, yea, my original plan was to "ease" into CF, but I liked it so much, I couldn't get enough

I've actually been doing a 3 on, 1 off, 2 on, 1 off schedule, which is slightly less hardcore than 3 on 1 off, but is still 5 days/week. Yesterday was an off day and I'm hoping taking Sunday + Monday off will do the trick. Tuesday, if I feel ok, I'll do a lower intensity strength based workout (maybe work on my overhead squats) and if all goes well, get back to the WoD on weds.