It Wasn’t Me!

It was like shades of CrossFit Indestri and once again (and
for the record) it wasn’t me. Cleaning up after tonight’s WOD and just put a
35lb bar on the rack. I walked away and made it about 5 feet when there was a
crash and started raining barbells. Thankfully none of them landed on yours
truly, but let me tell you they do make an awful racket. That will need to be
fixed…

Warm-up ‘A’
400m Run
15-12-9 Reps of
Wallball (@10lbs)
Push-ups

Warm-up ‘B+’
3 Jump Shrugs
3 High Pulls
3 Muscle Snatch
3 Drop Snatch
3 OHS
3 Sots Press
5 Duck Walk (Forward)
5 Duck Walk (Backward)
3 Bounces

Originally tonight’s plan was to do 5 sets of 3 reps @ 80%
of our 1 rep max.  I loaded up my max of
95lbs and pressed it 3 times without breaking a sweat so Tavia pushed me to go
for a 1 rep max. Key take away, when the weight gets heavy, don’t look at the
bar just get your head through the f$&king window (thanks to @DefconRX for
the encouragement and help getting the weights back on the rack). Sometimes the
weight flew up, sometimes there was a lot more work, but in the end it was a
90lb PR!!!! (185lbs).

Strength #2 was 5×3 Pause Front Squats. Here’s where it got
ugly. I had trouble finding a good position for the bar and let’s talk about
ugly at the bottom.  It was sooooooo ugly
that Jillian assigned some new homework, watching TV in the bottom of the
Squat.  I finished the 5 rounds working
with 210lbs.

WOD
5 Rounds for Time & Reps
200m Sprint
ME UB Clean & Jerk (@135lbs)

That was quite the change-up. Sprints and lifting. This is
why I (heart) Tavia.  I was trying to
decide on what weight to use (was feeling kind of meh) and she takes a look
over and goes “RX”. Thanks for the push. It was tough because I’m still not
designed for running (the remodel is ongoing) and for the first time in a long
while my ankles were feeling stiff. No complaining, just go as fast as you can
and work hard. Finished in 11m44s working at RX for 22 reps.

Cash-out
2 ME Rope Climbs

Even though I’ve made it to the top I’m still having trouble
with the Rope.  My feet just don’t feel
secure and I’m not confident when I stand. 
More practice is needed because it has been a while since I worked on
the Rope steadily. I will be adding this back into the B-WODs (which I didn’t
do tonight because of a crispy body).

Beez