After 3 days of workouts programmed by CrossFit East County, I feel as though I'm getting back into the groove of things. Although I'm not doing all of the movements as Rx'd, I am cranking up the intensity of my efforts. This has left me in that, oh so familiar, sore state. It kind of feels good.
Today, I stuck to mostly strength training in the gym. I did Front Squats 5,5,3,3,1,1,1. I worked up to 215# for the last three singles. That felt great and I wanted to keep going, but I didn't know how I would feel once I got over 200#, so my pre set strategy didn't go much higher than that. I'll plan next session over 225#.
Next, I tried my hand at Cleans. I haven't tried anything over 85# as of late, so I was going at this with much apprehension. The weeks leading into today, some of my rehab has been some old fashion bicep curls with a therapy band. Nothing that would cause too much strain on my arm, yet supply me with enough stimulation to get my arm ready for a day like today. The Cleans, 3,3,3,2,2,1,1, were started at 95# and I ended with singles at 135#. Progress. I must say, the jumping under the bar was as though it had 250# on the bar because that bar came crashing down on my shoulders every rep. This was proof that I wasn't pulling on the bar too much with my arms. Although, there were weird sensations up and down my arm afterwards, there was no real pain or discomfort as a result of doing the Cleans. Good stuff.
2 hours later I ran 3 miles at an easy pace.