CFSB Day 146
First day back at the box since I decided my back needed some serious rest and chiropractic care. Luckily there’s an awesome Dr. who trains at the gym and straightened me right out. I’m going to continue with some adjustments and massage and make some changes to my work station, but I already feel much better. I’m keeping things low-intensity and scaled down until I get the green light, but I need to move. The doc was in the same class today and helped me figure out exactly how to scale things down.
Started with warmup 1:
- 10 Ball Slams (30lb)
- 20 Hollow Rocks
- 15 Squats
- 10 Pushups
- 10 Strict Pullups
Repeat 2x
Then did some serious foam rolling on the glutes, back, and lats which felt great. Then onto the WOD:
- Run 660m (once around the block)
- 10 Single Arm Thrusters/side (25lb)
- 21 Box Jumps (20”)
- Run 400m
- 8 Single Arm Thrusters/side (25lb)
- 15 Box Jumps (20”)
- Run 270m
- 5 Single Arm Thrusters/side (25lb)
- 9 Box Jumps (20”)
Time: 8:39. I’m glad I scaled this down, but I’m also really glad I got moving. Feeling really good now.
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