10/02/2022
2 mile weight vest walk, interspersed with Farmer’s Carries, push ups, and inverted rows. Nothing too strenuous, though.
1 hour yoga class.
Notes: Keeping Sunday as a day of light work and mobility. I may get in some neck work later before heading up to the city (SF). Gonna be a late night tonight, so will probably shift my rest day to tomorrow but we’ll see.
Not yet, frankly i hadn’t tried. I gotta find a day the gym is empty for me to try it - cant go having the whole gym watch one of the bigger guys royally botch a muscle-up 
10/04/2022
7 am Crossfit, gym
12 min EMOM, alternating between:
5L/5R one-arm DB presses, 50 lb DB
8 chest-to-bar pull ups
Then, 10x500m rows. 1 minute between efforts.
Time = 28:29
Notes: Top time on the rows. My lower back is still stiff, and it’s really annoying me. I am cutting out any taxing movements for now, but I hope this passes soon.
10/05/2022
7 am, Crossfit gym
Every 1:30 for 15 min, alternating:
2 power snatches
1x[2 snatch pulls + 1 hang squat snatch + 1 squat snatch]
WOD, 10 min AMRAP:
4 alternating single arm Devil Presses, 50 lb DB
6 box jump overs, 24"
10 American KB swings, 24 kg
Total = 7 rounds + 8 reps
Notes: Really pleased with my progress on squat snatches. Okay, so I’m only using 75 lbs for the snatch work, but I’m able to sink into the squat with barbell overhead. Big improvement. I’ll slowly creep the weight up but I’m in no rush.
The AMRAP was pretty much right up my alley. Keep a pretty good pace the whole time. I could have gone heavier on the Devil presses, but this weight allowed me to work at a faster pace.
What’s left? I’ll get in the accessories and prescribed mobility sequence this evening. Also, there’s a pull up contest at my University at 5 pm. Can professors enter? I’ll find out.
10/06/2022
8 am, garage
Put on 30# weight vest
15 minute EMOM, alternating:
8 ring dips
8 inverted ring rows
8 ab wheel roll outs
Lunchtime:
1 hour soccer
7 pm
3 rounds, 30s each:
Planch plank hold
Start plan hold L/R
Copenhagen Plank hold L/R
Wall sit
15 minutes yoga
Notes: I also biked 10 miles around town. Lots of activity going on. Soccer was super fun today, great game all around. Tons of energy on my part. I’m finding the right balance of strength, mobility, and conditioning and just really feeling capable.
The last couple of weeks I’ve been following the whole PVRN fitness program that my Crossfit gym uses much more closely. Going in I thought Crossfit would be haphazard and random, but the programming my gym uses (which they purchase) has it all, and each cycle has a different emphasis. I’ve started to be sure to do the “optional accessories” and “mobility” sequence each evening. There’s no time after the WOD, and I’d be too gassed anyway. I have to say that it’s a really awesome mix of strength and conditioning and mobility, and intelligently programmed. I feel more capable than I have in years, and I love not having to think about my workout. That said, I do through in some of my own work, like I did today, when I don’t make the class. I just don’t do anything that will detract from the next day’s workout.
10/07/2022
8 am, garage
12 minute EMOM, alternating between:
5 snatch grip high pulls, 115 lbs
3 power cleans, 115 lbs
OHP, 531-style
5’s PRO: 65, 75, 85, 100, 115, 135 lbs… immediately drop to 115 lbs (got 7 reps)
10 minute EMOM
10x2 ring muscle ups (resetting after each rep)
3 rounds:
Banded push downs drop set to failure (using heavy for 20 reps, switching to lighter band)
10 lat raises, 20 lb DBs
Notes: Couldn’t fall asleep last night, and overslept my Crossfit class. Took this one from a Tanner Shuck workout, modified slightly in the first phase of the OLY-style lifts. Cool workout, though. Didn’t feel like training but after a downed a Surge I felt more motivated. Been sticking with the 2 scoops of Surge for my pre- and intra-workout drink/carbs. I like it.
Ring muscle ups are just fun to do. I have a lower ceiling so can’t start from the dead hang but not sure I could have gotten this many reps from that position anyway.
I may get it in the accessories later on that were prescribed in CF: curls, pull overs, dead hangs. We’ll see.
Gotta admit, I didn’t think this was related to gym stuff at all. 
You know, I didn’t even notice that until you just pointed it out!
10/08/2022
8 am, Crossfit gym
3 rounds:
60 single unders
20 alternative DB snatches, 50 lb DB
10 single DB box step ups, 50 lb DB
75 feet single overhead DB walking lunges, 35 lb DB
Also did some light squat/DL work just to check out my new Pioneer weight belt. Definitely feels good and very high quality. I’m surprised how, right out of the box, it already is comfortable. I’ve never used a leather belt before, and expected it to be more stiff and uncomfortable. It is a 10mm black suede lever belt. Thanks to @TrainForPain for the recommendation of Pioneer.
Notes: A very toned down WOD, which I was thankful for. I almost skipped class just because I’m dragging a bit, but I’m glad I got some work in. I’m heading to Hawaii for 10 days bright and early tomorrow. About 80% vacation and 20% work. The opportunity to go fell in our lap, so we took it and I just shifted meetings around and will work remotely a couple hours a day. I have no idea how the gym will be there, but I do plan on using it as a deload from crossfit and barbell work. I’m hoping they have a reasonable array of DBs and a pull up station, and I’ll be set. Probably gonna do Walrus-style training but without the weight vest, but I’ll make the call once I scope out what’s available. I’m actually a bit beat up now and due for a deload.
10/10/2022
I’m in Hawaii for 10 days. Poor me. The gym here is not well equipped but I’ll do what I can.
6 am, resort gym:
100 pull ups, 200 push ups, 300 squats. Bodyweight only.
Done as:
10 pull ups, 20 push ups, 30 squats. Go every 2:30.
Notes: The gym does have DBs up to 50 lbs, but that area was pretty crowded. They also have a pull up station, and those are never taken to I just did an easy but effective basic routine. I’ll keep this one going any time it’s crowded. Unfortunately I have to get some work in a bit each day while here. Hard to feel sorry for me with this view:
10/11/2022
7 am, hotel gym
25 in EMOM, alternating between:
8R DB presses
8L DB presses
10R DB rows
10L DB rows
20 sit ups
(using a 45 lb DB)
For time, with 45 lb DB:
20 air squats
24 alternating DB snatches
20 air squats
20 alternating DB snatches
20 air squats
16 alternating DB snatches
20 air squats
12 alternating DB snatches
20 air squats
8 alternating DB snatches
20 air squats
4 alternating DB snatches
Time = 7:17
Notes: The EMOM was a bit too easy, but I’m on vacation so didn’t adjust it. The “for time” was just right, though. On the docket for today: a farmer’s market in Waikoloa village, lunch and shopping in Kona, and evening pool drinks at the resort. I do want to catch the Dodgers game, though, so gotta fit that in somehow. Also, I do have a work meeting and need to spend some time on a project. Yesterday tried to get some work done with ocean views; didn’t work out so well.
10/12/2022
6:30 am, hotel gym
5 rounds:
1 mile on bike (takes about 3:20 per mile)
25 push ups
8 pull ups
Mobility work
Notes: This was meant as a recovery workout. My lower back is very stiff and sore, and it’s annoying me it’s not improving. After yesterday, with all those snatches presumably, it’s really tight and stiff today. I’m going to move away from any movements that require substantial lower back involvement and see how that goes. Push ups, pull ups, curls, a few leg machines they have here. See if that makes a difference.
I see that your lower back pain and tightness is lingering/ increasing despite some training modifications and stretching/ yoga. I strongly recommend googling the book “All Gain, No Pain” by Bill Hartman and working through some of the “reset” and “readiness” exercises (his name for “correctives” and “warmups”, essentially). Its either free of 5 bucks on Kindle.
The book is admittedly dense and it can be tough to get your head around all of the breathing cues he uses, which are – for better or worse – essential to his approach. The training program will also probably not interest you, as it is geared towards men returning to the gym after a long layoff due to injury, rehab, or surgery.
That said, if you just focus on the “resets” and “readiness” exercises, I think you may get a lot of benefit. Bill has been instrumental in keeping me training relatively pain free, and I use the exercises in that book on a daily basis after not having success with other approaches.
If you check it out, let me know what you think and whether or not it helps. Back pain sucks, but it seems like something you should be able to get a handle on with the right approach (based on the gradual onset, lack of a “moment” where something bad happened, and your general description). Good luck.
Thanks for the suggestion. I googled him and see the book is on Amazon. He also has some youtube videos. I will check out his suggest exercises and report back.
This “injury” is a new type for me. I feel fine doing my workouts once I’m warmed up, but the next day I am so stiff and sore when I do movements that involve my lower back. I don’t know if it’s my body telling me to take more days as rest or recovery, or if the volume of lifts on crossfit has revealed that my form gets sloppy when I’m fatigued. Anyway, I appreciate the recommendation.
The majority of my issues are similar. I’ve come to think of it like this:
Hard training with heavy loads requires the ability to limit movement options. Bending or twisting at the spine during a deadlift, rotating the shoulders during a bench press, or shifting your hips during a squat are all bad things. Therefore, weight training makes us really good at limiting movement at those areas.
This is fine – and probably necessary – when we’re at the gym. The problem comes when we start to lose those movement options outside of the weight room too. Suddenly all day, every day, the same muscles remain tense and the same tissues are loaded in the same way. Things start to hurt.
I think of it a bit like sitting in a really hard chair for a really long time without the ability to fidget or change positions. Your ass is going to start to hurt. Does that mean your ass is “injured”? That your ass needs an MRI? That your ass is “tight” and you need to do more yoga? Probably not. You most likely just need to restore some movement options so you can change how stress is applied to your tissues. Personally, I’ve found the exercises that Bill recommends to be the most effective way to restore those options for me.
10/13/2022
6 am resort gym.
3 rounds:
10 lying leg raises
10L/10R side plank twists
10 high plank mountain climbers
Pull ups: 20-18-16-14-12-10-8-6-4-2 (110 reps)
Push ups: 40-36-32-28-24-20-16-12-8-4 (220 reps)
Notes: This is a great “can’t decide what to do” workout. I skipped squats to give my back a rest and also I’m going hiking soon.
10/14/2022
5 mile hike around Hilo Volcano.
10/15/2022
6:30 am, resort gym
12 min. EMOM, alternating:
8 pull ups
8 DB presses, 50 lb DBs
Shoulder complex, 3 rounds
10 DB front raises
10 DB lat raises
10 machine rear delts
Bicep block from Surge Challenge
8 DB curls, 40 lb DBs
8 chin ups
8 DB curls, 40 lb DBs
With 25 lb DBs:
10 hamer curls
10 Zotterman curls
10 curls
Then do 20 flutter curls
Notes: Just stitching together some work based on what I had available and what I felt like doing. Back is feeling much better, and I’m really being careful not to do any movements that are taxing on my lower back. I don’t think anything I did today was, but those high rep snatches and even high rep bodyweight squats sure left me sore the next day.
Gonna get in a short hike this morning, then relax around the pool and try to watch a bit of football and the Dodgers.
10/16/2022
30 minutes yoga/mobility work
~3 mile hike from Pololu in Northern Hawaii. Also walked around Hawi, a cool little town not far from the trail.
10/17/2022
7 am in Hotel Gym
12 minute EMOM, alternating:
10 DB presses, 40 lb DBs
10 DB curls, 35 lb DBs
5 rounds, go every 2:30:
10 pull ups
20 push ups
30 step-back lunges
Notes: My back is feeling much, much better. Still avoiding anything taxing on it, hence the lunges instead of squats. The hiking is so awesome here, and using this as my “conditioning”. A couple more days here and then heading back.
Today: A short hike around the immediate area, getting some work done on my laptop, and then hanging out at the pool/beach. Have a Night Sky viewing excursion in the middle of the island tonight. Supposed to be one of the darkest skies you can find.
Not sure how long you’re there for, but if you’ll be there through the 21st, keep your eyes out for the Orionid meteor shower (will still be visible even if not under the best conditions, ie home).
I’ll be back on the mainland by then, but definitely will still try to check it out.
