Crossfit log for Wednesday, October 26th

So Monday I did go to Crossfit, but I didn't make it past the warm up.

Kicking up into a handstand after the dynamic stretching, i tweaked my back.

Seems that going for flexion to extension can jam my L5-S1.

Luckily I got in to see Rob the same day, before my back got site from compensating, mobilized the joint and got me upright again. Took Tuesday off and was back at it today.

It was a good workout to come back to. Low volume, hardly any flexion except the pull ups (which gravity is not compressing the spine) and no load.

Warm-up was squats, box step ups and kettle bell settings for 5 minutes, and dynamic stretching, which went okay. Didn't even try a handstand.

Did some great pull up drills. Started with Hollie hold then arch hold, then alternating then killing.

After that we did the 1 pull up 1 kip drill. For this I tried doing 1 butterfly/1 kip and it went really well. Even coach Alex said so.

The wood was a15 minute AMRAP
- 10 pull ups
- 10 wall balls 20#/14#
- 10 box jumps 24"/20"

I decided to make it about the pull ups, did women's Rx, for the med ball and the box. Still used the 10' target though.

Did the same as the drills at first 1 butterfly/1 kip until I got 10 butterfly, and it went remarkably well. This may be my new goto.

Went unbroken the first 4 round, round 5 had to break them in two, the switched to regular kip do I could resume unbroken, last round had to break the regular kip. Getting tired.

Wall balls were all unbroken, box jumps were mostly step down with a few jump down. Some were step up. I was a bit nervous for my back on these.

Did 6 full rounds, plus pull ups and 5 wall balls.

Very happy with that.

No issues with my back.