I ended up skipping CrossFit last Monday night. After being very active all weekend and the week before, I was tired. I walked for just over an hour while my wife did the CrossFit class.
On Tuesday, I felt a lot better, but for strength work, I opted for the squats I'd missed on Monday instead of Olympic lifting. I did sets of 2 reps from 95 pounds to 155 pounds, and then singles from 165 to 225. That last lift was my heaviest back squat since last May and it didn't feel too bad. I could have gone higher if I hadn't done so many reps by then. My lifetime max is 375, and I'm guessing I could do 245-255 right now. After the squats, I did a scaled version of the "Hero WOD" DT:
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
I used only 73 pounds. My time and barbell weight were nearly identical to the last time I did this workout.
On Wednesday, we started off with push presses and I started at 75 pounds and increased until 120 pounds. My best here is 188, so I was far from that number. After that, we did a variety of things - ring rows, dumbbell floor presses, sit-ups, box jump-overs (I did step-overs), and wall balls.
By Thursday, my wife was exhausted, and I'd worked out at some level for 10 straight days, so we took a rest day.
On Friday, we started with deadlifts. I did 5x5 at 235 pounds - more than I expected I could do. I'm sure I could pull 315 for a single rep right now, but I was happy with this weight for 5x5. Then, some superman holds, rope jumping, goblet squats and sit-ups. The sit-ups were my first since surgery and they were a bit uncomfortable.
On Saturday, I had an early walk to breakfast with my wife and a friend. Then, a 4 mile walk with the dog later in the day. And finally, fishing in the evening. I registered 18,000 steps on my FitBit, but nothing was super-strenuous.
On Sunday, it was raining and chilly, but I really needed to do something. So, I put on my running shoes and went for a very slow 4 mile run. It had been close to 2 years since I'd run that far, and I was really slow, but felt OK. My HR was really high for the slow pace, but I felt pretty good out there.
Yesterday, we did a new class at CrossFit aimed at mobility and aerobic training, rather than the anaerobic work we do so often. We were supposed to keep our heart rates at or below 180 minus age for a combination of running, agility movements, and walking with kettlebells overhead. I had to really go slow on the runs to keep my heart rate anywhere close to the goal. To be honest, the workout wasn't too tough, and I wish I'd had time to do some strength work afterward. But, with an hour commute home after CrossFit, I simply can't stay in the gym until 8:00 at night.
Tonight, I'll do squats rather than Olympic lifting, just like last Tuesday.
I'm still dealing with some pain and general discomfort from the surgery, but it gets better all the time. I think I'm at the point where I'm now willing to train at my limits, rather than forcing myself to go easy. The main problem is that my limits aren't that good right now. I've got a lot of work to do to get back to where I was 14-18 months ago, before I started to get noticeably sick.