For those who are unaware, I am still coming off of a severe back injury. Around mid-January I pulled a number on my lower back, which was diagnosed as (probably) a couple minor herniated discs. No idea how, no idea why, but I think it was from not warming up properly before doing some heavy low-bar back squats. I was out of the gym for four months, so I am still working on getting my strength back up. I also lost about 14lbs (from 164 down to 150) over the duration of my injury, so I'm working on adding some Lean Body Mass ("LBM") back.
WODs:
I am currently following Catalyst Athletics ("CA") programming (www.cathletics.com).
I like to call CA "Crossfit with a strength-bias." While Crossfit is, undoubtedly, the best programming for "overall fitness," I enjoy lifting heavy stuff and doing short, "sprint" type met-con ("cardio") workouts. So for me, CA is the way to go. Every workout begins with some Olympic and Power lifting, and a couple a week finish with a short, Crossfit-style met-con workout.
CA is the best programming I have found for increasing your proficiency in lifting heavy, while still maintaining a very respectable met-con level.
Nutrition:
I am currently eating the following daily:
Protein: 4 buffalo burgers (160g protein total), 1 pack ground turkey (100g protein) or 4 turkey burgers (80g protein)
Carbohydrates: A couple apples (2-4, aprox 20g carbs each), a couple servings of veggies (2-3, aprox 25g carbs each)
Fat: A bunch of almonds. I don't count, I just throw down mouthfuls at a time. I estimate between 60-80 a day.
I'm not following a strict zone ratio right now, but I feel good. You can crunch the numbers for yourself. I allocate maybe 33-50% of my carbohydrates post-WOD when possible.
Life:
I finished my first year of law school at Brooklyn Law School this past May. I had a great year, and met some great people. I am currently working for a judge at the New York Supreme Court (Commercial Division), which has also been a blast.
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