So today I trained. Not particularly hard, certainly not any great volume, but it felt like what my body wanted and needed, so that's what I did. Ahead of booking onto the 6pm class at CrossFit Napalm, I checked what the workout was. I never usually do this, for a whole host of reasons, but I needed to know it was scalable to my need to recover, or I would have trained alone.
1 Hang Power Snatch + 1 Snatch
Build to maximum - 85kg. Ordinarily I would hope for 90-95kg on this, but 85 was enough for today. I also limited my attempts to keep the volume down.
10 Minute EMOM:
1 Power Snatch + 1 Snatch 80-90% of above complex. I went at 70kg. This was comfortable, and a great opportunity to work consistency and position.
6 Min EMOM:
3 Snatch Pulls at 105% of Snatch. I went at 70kg, since this is the first time I've pulled from the floor properly since I hurt my back.
For Time:
Run 400m
30 Alternating Dumbbell Snatches 22.5kg
20 Box Overs 24"
10 Wall Walks
20 Box Overs
30 Alternating DB Snatches
Run 400m
10:34
I scaled the run by not pushing (specific instruction was to push), the box overs by stepping not jumping, and the DB snatches down to 15kg. With all of this, I still kept the cap at about 80% intensity. This felt really good, and I'm glad I moved with some purpose today.
Food
Today saw me back on track, with 1 bizarre exception, after a couple of junk food fuelled days of adventure. I already feel better for it!
At 7am I had 3 rashers of bacon and 3 fried eggs.
At 2pm I had 1lb of mince and cheese.
At 8pm I had a rump steak and cheese sandwich. I know, a little bit weird, but in short, when I was unpacking the last of my kit from yesterday, I found some bread left over from the first night and decided on the above meal.
A fun day easing back into it. I have a massage booked for tomorrow, then I'll hit some training based on how I feel. A novel concept these days, I know, but I'll stand by the claim that movement is medicine as much as any other.