*Note: Although I am a NASM Certified Personal Trainer the workouts I personally do may not be right for you. Make sure you check with a doctor before beginning a new exercise regimen and be sure you get feedback on good form for each exercise you do!
Sun (1/31) – Phoenix Women’s Half Marathon
Mon (2/1)- OFF/Massage
Tues (2/2)- Repeat (1/26)– Summer Shape Up Workout !
Wed (2/3)- OFF
Thurs (2/4)-
I went to see Dr. K at Functional Biomechanics about my heel, after some scrapping I was giving a no high impact order till Wednesday of the following week!
This was a really good one so I put it in a Valentine’s Day themed graphic for you!
Notes: Warm up 5-7 minutes first. I used a 25lb dumbbell for the deadlifts, 8# DBs for the plank rows to overhead, BW for the recline pull ups, and 5# DBs for the later fliess. I wasn’t looking for cardio so although this workout left me super sore it didn’t give me a cardio fix. You could add a cardio session, I’d keep it moderate and I would personally do it after the weights.
Here are links to the exercises:
- Single Leg Deadlift
- Plank Row to OH (Overhead) Press
- Recline Pull Ups/Rows
- Incline DB Rear Lateral Raise
- Incline Front Raises
Friday (2/5)
I did this workout and put it in another colorful V-day themed graphic for you with a typo, erf.. TGIF!
Exercise links:
- Squat & Press
- TC Dips
- Commanods—> do your best to keep your hips stable, don’t let them rotate as you come up and down
- Leg Lifts
- Mountain Climbers
- HR Push Ups
Sat (2/6)
I did the SSU workout again, but upped my weight for the squats and decreased the reps
Sun (2/7)- Lost Dutchman State Park Hike
Mon (2/8)- Crossfit Higley
Tues (2/9)- Crossfit Higley
Wed (2/10) 3.7 Mile Run with Nala—> woot woot no heel pain!
Thurs (2/11) Crossfit Higley
Fri (2/12) OFF/ Dr. K Appointment
So, yes, I tried out a free trial of a crossfit box in my area. I picked that one because they offer a 3x a week plan vs. unlimited. I know with my love for running I’ll never go more than 3x a week so that was a big draw for me, plus the reduced price for not having unlimited access. I know I really want to get stronger/build muscle and that I love CF style workouts for both the strength portion and the WOD. When I make up workouts at home I mostly style them similar to crossfit. However, I don’t usually do the strength portion because I don’t have the right equipment or space. I also miss the group atmosphere pushing you to keep going.
That being said I also really really really don’t want to get injured. I played it super cautious on Monday and Tuesday so I was barely sore, but yesterday I might have gone a little to heavy on the deadlifts because my back was really pretty sore. (your back should never be sore when you deadlift it should be all in your hamstrings, if it is then you are doing something wrong). The weight didn’t feel to heavy but I know the deadlifts in CF are very different from the straight leg KB/DB I’ve been doing so I need to get the form down and put more weight in heels as I stand, probably just decrease the weight I use overall till I get use to it. The box was really great and my coach Shirley was amazing when I told her about my past injuries.
I waited till now to put up this post because I wanted to see what Dr.K would have to say about it because in general chiropractors love and hate crossfit. They love it because the running joke is it keeps them in business but hate to see clients get injured. Both Dr. K and Dr Grady Swick assessed my back pain today. They teach what I’m going to call the pressure method (I have no idea what it is really called), instead of sucking in to engage your abs you create pressure in the belly which creates a strong foundation throughout the whole body. Today Dr. Swick observed that I was engaging my QL while attempting to create pressure which is most likely the root cause of my discomfort (that and I know I deadlifted to heavy for the WOD). They coached me on creating pressure during movement, technique on my hip hinge, treated me (adjustment and manual therapy) and taped me up. I feel a thousand times better already but I also figured out exactly how much I’ve got to learn if I go back to Crossfit regularly, spoiler… A LOT.
I just want to make sure I make the right decision for me, I’ve got the weekend to think about it.
On the agenda tonight: Finish up some very special Hungry Hobby projects, fish taco date with Mr. Hungry for dinner and time to do those taxes!
What is on your agenda for this weekend?
I enjoyed this post, thanks for sharing! So glad I read this –> I sometimes get sore in my lower back from deadlifts, so I need to look at my form with these and make sure I am doing them correctly. Thanks so much! I do NOT want injury either. I am working this weekend, but since it’s my first week of blogging that is to be expected. That’s okay though, I am really enjoying it, it doesn’t feel like work! Hope you enjoy your weekend!
Yep, it usually means you aren’t using your legs enough! There are tons of things on the internet about how low back soreness after deadlifts is normal but it definitely isn’t! Checked out your blog it’s awesome good luck!
Piece your workout together. You don’t need to get all your exercise at one time. Ten minutes morning, noon, and night can give much of the same benefit as 30 minutes all at once.
I was just thinking during my run today that I need to do more squats because my back was hurting! Perfect timing, thank you
enjoy it’s terrible and fantastic!
Perfect! These are amazing combinations! Thank you for sharing this. Have been looking for combinations that can suit my busy lifestyle, and this was a great read! Will definitely be trying these.