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Hey There!

 
How’s everyone doing today?

 
First and most exciting my rib/intercostal is back to normal! Last week, for the first time in 3 weeks, I was able to return working out. Over the last couple of weeks I had attended open gym a few times and did a few workout videos at home to test the area and make sure there was no pain.

 
The final test came shoveling my car out after Nemo last weekend. I was nervous the weight of the snow and the hours spent shoveling would set me back. This is what I was dealing with:

View of my car on Saturday morning.  Taken from the warmth of the lobby, there was no way I was dealing with that while it was still snowing.

View of my car on Saturday morning. Taken from the warmth of the lobby, there was no way I was dealing with that while it was still snowing.

Front of car on Sunday morning, when I finally decided to get my act together and shovel instead of going to the bar.

Front of car on Sunday morning, when I finally decided to get my act together and shovel instead of going to the bar.

Luckily, the snow wasn’t too heavy and I got some help from a friend and a plow. The entire job only took 45 minutes!

 
After giving my body a couple extra days to recover and ensure there was no pain– just in case – I hit up crossfit for the first time last Wednesday. I scaled it back with the weights and modified some of the exercises in an effort not to push it too hard too soon.

 
Thursday morning I met up with a friend to work out before work, we did a workout he created of burpees and cleans. The burpees went a little slower than I would have liked, many breaks were taken, but overall I was pretty happy with my fitness level. I thought it would have been much worse giving that I had taken the last three weeks off.

 
Friday afternoon, I hit up crossfit once again. For a workout that included death by burpees: 24 minutes, the first minute you do 1 burpee and have the rest of the minute to rest, the 2nd minute you do two burpees and so on. I made it to 13 minutes before switching over to ab mat sit-ups.

 
Before the workout started my goal was to make it to round 12, after barely completing round 13 I really wanted round 14, but my arms weren’t having it.

 
Saturday morning I went to open gym and completed a 3,6,9…21 ladder of deadlifts and pull-ups. Once again I scaled down weight (85 pounds for the deadlifts) and used a bigger band for the pull-ups. I took more breaks than I would have liked to complete the pull-ups. I feel as though I lost a lot of strength over the last couple of weeks, but regardless I’m just happy to be working out again.

 
Second and almost as exciting, during Thursday’s warm-up, I did my first double under. After whipping myself with the jump rope numerous times I finally got the rope to go around twice for one jump.
Friday I showed up to the gym a little early to practice double unders before class started. It took a solid 10 minutes of attempts before I finally got my second. I was ready to call it quits and designate that one double under as a fluke. By the time class started I was able to complete a double under and keep the rope going, stringing together single, single, single, double, single, single, single double.

 
Saturday and Monday at open gym I worked on double unders some more and can now complete single, double, single, double, single, double…

 
I have yet to be able to string together two double unders in a row, but I’m confident with some more practice it’ll happen soon.

 
I’m fully aware that these workouts might not qualify as taking it easy or that working out 4 days in a row isn’t really easing back into workout schedule. I waited until the pain had completely subsided before I attended a class again and scaled down the weights considerably (as considerably as one can considering I don’t use very heavy weights to begin with). I tested each exercise on my own before attempting to do multiple sets in class and promised myself that I would stop at the first sign of pain.

 
So there you have it, first week back was a success, no pain and a new trick!!

 
Good thing, because half marathon training is scheduled to start next week!

 

Your turn: what workouts have you been rocking lately?!

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