Crossfit, Just the basics., Workouts

Since my return to Crossfit over the past two weeks, I’ve definitely taken the approach that less is better for my overall health. In the past two years I used to think that I had to get to Crossfit 5-6 days a week, give it my all at every work out, AND do extra stuff to make sure I was doing all that I could in my weight loss efforts and in improving my performance.

With my prior back injury I wanted to make sure that I took things nice and slow to allow my body to adjust back to the intensity of Crossfit and to prevent another episode of not being able to Crossfit for 6 months.

When I have gone to Crossfit, I’m using lighter weights and scaling some of the movements. On days where we have done a lot of stuff like yesterday, I’m making sure to take a rest day immediately after so that I can let my body recover.

Yesterday we did this doozy:

12:00 to find a 1 rep max snatch
rest 3 minutes
2:00 AMRAP of snatches at 75 #
(my 1 rep was 115 lbs for the day and I completed 16 reps at 75#)

Partner WOD:
20 clean and jerks (175/125)
6 rounds for time: (I go you go for 3 rounds each)
5 burpees
7 chest to bar pulls ups (regular for me)
30 double unders
90 calorie row (switching every 15 calories)
6 rounds again:
5 burpess
7 chest to bar
30 double unders
20 clean and jerk (175/125)
We finished this in about 28 minutes

I mean a 30 minute WOD is A LOT, especially with heavy clean and jerks like that. So today I knew I was going to be sore and that I had to work early-ish, so getting to Crossfit or working out today was not on my agenda. I would have loved to go, but I know my body needs a break and needs that rest.

Yesterday after Crossfit, I got through some of my e-mails (thank you all who have reached out to me about nutrition coaching!) and then decided that since it was such a nice day outside (mid 50’s) I would take Goose for a hike. We spent about an hour on the trails and the wild man loved it.


This morning I woke up with a very slow pace. I did some yoga and meditated to get myself off on the right foot. This has been incredible for my mental well being as well as my ability to be more mindful throughout the day. I know I’ve said before that working in the ER makes me a very impatient person. I want things done yesterday as the ER mentality is hurry up and wait.

I’ve completely switched and now take the time to do one task at a time and to really focus on what I’m working on. I’m not constantly looking for the next day off because I really do love my job. I’m not dreading my next shift or my next 4 day span of 12’s because I know each day will come and go and soon enough I’ll be back home. I’m not worried about the future, about what needs to be done at home or how I’m going to get it done. I’ve just been go with the flow and I love it.

It probably has a lot to do with the fact that I’m done with marathon training, I passed my PANRE (my recertifying boards) and the Halloween party/decorating is done. Thank goodness, except for Halloween because I freaking love that time of year. I literally have nothing else on my plate (which hasn’t been the story for the past 4 months) and it feels amazing!

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