300 - Change of Plan

My plan for this week (week 3) was as follows:

Day 15 - Kettleball workout with box jumps (need to get that box built!)
Day 16 - 6X 400m run repeats for time. The plan is 1:20 for 400m +/- 5 seconds.
Day 17 - Floor Wipers; Dead Lifts; Dumbbell Shoulder Press/Push-Press; Walking Lunges; Pull-Ups - I'll do more resting between sets than I did for day 8's workouts, but I will do these workouts sequentially.
Day 18 - Stretch/Rest
Day 19 - 2-3 mile Fartlek Run
Day 20 - 6x500m Rows
Day 21 - Stretch/Rest

Now, I missed day 15 because I hadn't built my jumping box yet (still haven't), so I decided to swap this out with the rest day on Day 18. I also ended up skipping Day 16, because we decided on steak for dinner - I was going to do my interval runs after work (I get home at 6:30) - and usually if I have a run to do after dinner, I eat only a small portion first - workout after a couple hours of letting the food settle and then finish dinner. Well, with steak for dinner, I couldn't let it get cold to be reheated - so I ended up taking another day off. I think this is a good thing, as much of my soreness is gone. However, today's workout (Day 17) I now also want to miss, because I've decided to do something different tomorrow.

In the town I live, Brunswick, ME there is a crossfit gym that has just recently opened up, called Crossfit321. I stopped in one day to see what they are all about and it happens that for new people, they have a free demo day on Saturday mornings. My plan is to go check them out tomorrow and see what they can offer. I don't want to do this the day after a workout that is likely to leave me pretty sore, as I want to be fresh, in case they have something particularly gruelling planned for the newbies. Besides, if they are willing to teach some olympic style lifts on day 1 - I want to be fresh enough to get these right.

So I think today I am going to make up my 400m repeats, as we are probably only having chicken for dinner - and that I don't mind re-heating at all. I will then drop today's workout in swap for tomorrow and move my kettleball workout to Day 21 - which gives me the weekend to get my box built. I think this works out pretty well.

The re-arranged schedule is as follows:

Day 15 - Stretch/Rest
Day 16 - Stretch/Rest
Day 17 - 6X 400m run repeats for time. The plan is 1:20 for 400m +/- 5 seconds.
Day 18 - At the mercy of Crossfit 321
Day 19 - 2-3 mile Fartlek Run
Day 20 - 6x500m Rows
Day 21 - Kettleball workout with box jumps (need to get that box built!)

If all goes well with CrossFit321, I may start going there once a week or so. They allow you to drop in for a single visit pass for $12. The also have 10-pass punch cards, and monthly memberships - each of which I believe comes with a military discount where applicable. The 10-day pass will probably be best for me, as I have a free gym at work and can run, bike and do kettlebells currently at home (soon to have a jumping box - still no plan yet for the pull-up bar). The 10-visits might last me 2 months - and I gain the advantage of their expertise - the credentials on the owner/founder are as follows:

ACSM Certified Health and Fitness Specialist
NSCA Certified Strength and Conditioning Specialist
Certified CrossFit Coach Level 1
TPI Certified Golf Fitness Instructor
ISSN Certified Sports Nutritionist
B.S. in Exercise Science

So all in all, pretty knowledgable. I may also change my weekly routines so that my two rest days are always together - kind of like the feeling of being rested up.