I got my first DNF last week. For those unfamiliar with the term, DNF = Did Not Finish. It was bound to happen at some point and I’m sure it’s happened to every athlete, but man did it suck. I’ve been blogging now for a little over a month and during this time have seen huge improvements in the gym. Starting this blog has made me more accountable, and while that has been awesome for so many reasons, I think I’ve also been pushing myself a bit too hard.
Listen.To.Your.Body. When it’s tired, rest. When it’s energized, attempt that PR. When it’s sore, take it easy.
This has been on repeat in my mind since last week’s DNF. The perfectionist in me wants to do my very best each and every time I step in the gym. What I’ve learned (and continue to learn) is that not every day is going to be the best. Sometimes our bodies are pushed too hard for too long and we have to recognize when this is happening, pull back, and take a break.
To avoid further pain and a possible injury, I’ve taken a few days away from the gym to re-charge. During this time, I’ve still been ‘active’ – doing lots of stretching, foam rolling, and walking. I’m sure I’ll be back to the gym in no time – this time, listening to my body!
Monday Rest day
Strength: Kipping pull-up practice
I was soo close to getting my first kipping pull-up; with a bit more practice, I’m sure I’ll get it soon!
AMRAP 8 minutes
Rest 1 minute
AMRAP 4 minutes
11 wall balls (14# Rx)
11 sumo deadlift high-pulls (65# Rx)
I got 5 + 11 Rx.
Strength: 3 red max back squat
I worked up to 135# over 20 minutes.
AMRAP 1:30 back squats at 65% of 3RM (88#) I got 24 reps.
AMRAP 1:30 back squats at 50% of 3RM (70#) I got 30 reps.
AMRAP 1:30 back squats with barbell only (35#) I got 41 reps.
Strenth: Tabata push-ups
:20 seconds on
:10 seconds rest
Repeat for a total of 8 rounds.
Workout: 3 rounds for time
30 KBS (35# Rx)
200m run (w/KB)
30 air squats
I attempted this Rx, however Did Not Finish. Looking back, I should have used a lighter kettlebell; I would have still gotten a great workout and have avoided pain. Lesson learned!
Friday Rest day
Saturday Rest day
Sunday Rest day