I did front squats yesterday and my back really hurt after. I did Taekwondo at lunch and that loosened up my back so it felt better, but the issue has to be my squat form. I am going to take a six weeks and work on my form, strength and running. I can get back into crossfitting beginning November 1. This will fit nicely in my Foundation Phase of bicycle training.

Until November 1 I will hit the gym five days per week. Every day I will do the normal CF warm up. MWF I will concentrate on Strength with shoulder presses, deadlifts and squat work concentrating on form and supporting it with leg presses to build strength. T and R I will concentrate on building aerobic fitness with cadence training on the spin bike followed by running. I will move my static stretching to later in the day to accomodate getting through my workout and home in time for Jane to get to work.


My Strength workout will look like this:(setXrep)
Squat-light 3X8
Leg Press 2x5
Dead Lift 5X5
Shoulder Press 3X5/Dbell Bench Press alternate
Cable Row 3X8/Bent over row alternate