Last night, I took a warm shower and rolled out for 20 minutes on my legs before bed. I slept in compression and woke up not as sore as I thought I would be.
I spent the majority of the day working on the gym. Cutting matts and moving the platforms around to get everything organized, but I found that I was getting more soreness in my arms and shoulders as the day progressed.
Dr. Choy lossened me up a bit and I went back to the gym to train:
A: 7 Rounds:
3 Power Snatches (45kg)
7 Wall Ball (20/10)
30m Farmers Carry with 24kg kettlebells
Finishing time was 13:33.
B: Every Minute on the Minute for 10 min:
Part A definitely got to my grip. Partially because of the Moving all the matts around for the last 3 days. Rounds 5-7 got tough. I was able to do all the snatches and wall ball unbroken. My focus was purely on pace, breathing and technique. Every Snatch was the best I could do. During my farmers carry I focused on breathing and conciously trying to make my body move faster. Sometimes It worked, sometimes it didnt.
Part B was good. I was finishing each burpees set in roughly 12-15sec.. I am looking forward to getting faster with them as I build my capcity.
I spent the rest of the day working on the gym. I definitely felt low of energy today. I was so busy I only got my first Elite Eats meal and snack in. By the time I got done with the gym, and all the errands I had to accomplish, it was already dinner and Tiffany had some amazing pork made for me. I poured Salsa all over it and ate about 12 ounces of it... maybe a little more than that.
Typically, I neglect my mobility and my hydration so I am trying to make sure I have those 2 down!
I foam rolled for 10 minutes before leaving the gym and once I finish the bottle in front of me, I will have consumed 200oz of water.
As sore as I am right now (Its difficult to straighten my arms) I am really enjoying this.
I am looking forward to getting really good at CrossFit again!
By the way... my client Armen hit a nasty PR of 134kg on his clean today. Then he man-handled a wod with 100kg power cleans like it was nothing!
I really love seeing him get better!