I hurt my back tonight. And ate an entire package of salted caramel Hail Merry macaroons. Blargh.
Actually I threw my back out by NOT sucking my belly in. I got overexcited practicing snatches, didn’t keep my core tight and somehow overextended my back. When I realized my form was off I quickly pushed the bar away and bailed, falling backwards. I laughed it off and honestly, I’m fine. But now my lower mid-back feels a little too loose and uncomfortable, on the verge of pain, if that makes sense. Like I said: Blargh.
Breakfast: decaf butter coffee, some brazil nuts
Lunch: turmeric beef stew, steamed spinach, broccoli slaw with mushrooms and avocado, dark chocolate
Snack: so. many. macaroons.
Dinner: roasted spaghetti squash, browned ground pork with thyme
Exercise:
Today was all about practice for Open WOD 13.1:
3 rounds, with an empty barbell:
3 RDLs
3 hang power snatches
3 power snatches
3 hang squat snatches
3 full squat snatches
Then…
20 mins to build to Snatch 1RM:
55#(1) — 65#(1) — 70#(1) — 75#(1) – 80#(F) — 78#(PR)*
Then…
3:30 AMRAP:
20 burpees
20 snatches (75#/45#)
5-min rest
3:30 AMRAP
20 burpees
20 snatches (135#/75#)
I finished 20 burpees/15 snatches @ 45# in the first AMRAP. In the second, I finished 20 burpees and attempted a rep at 75#. That’s when I fell. I didn’t try again after that.
* The bright spot in the workout: Apparently I PR’d my snatch by 3lbs.
