Today every IT Geeks worst nightmare came true for Your Friendly
Neighborhood Desk Pilot. In preparation for a major network backbone upgrade we
(PK and I) had to make some changes to the server the hosts the Big K voicemail
(and which I’ve been trying to get upgraded forever). The machine has been running non-stop for
about 7 years and we had to reboot it today. It was slow coming back up, but it
did… Until 11:20a when the BSOD (Blue Screen of Death… and me cringing)
happened. To make a long story short, it is now back online thanks to some
magic, duct tape and a drive we pulled out of the machine 6 years ago. It was so bad that I cancelled my class
@CrossFitCanuck tonight. We managed some more magic and I was at class on time.
5 minutes of Single Skips
Every 30s alternate
3 Push-ups
5 Squats
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)
Today was going to be a ‘fun’ and a break from barbells.
That 3-letter word did have me cringing a bit, but I was really looking forward
to the Bench Press because it has been forever since the last time we did it.
Interesting side note, we’ve done the Bench Press twice and both times I was
paired with a Darryl (first with @DefconRX and today with Darryl H). We didn’t
waste a lot of energy getting to our 1 rep max and by the third lift I was at
my original PR. I then beat the crap out of it, increasing it by 25lbs and
setting a new PR of 230lbs! It was PR
City all around for the #530Crew (Congrats Guys!!) and from what I saw the 630p
class also went buck wild.
5 Rope Climbs
10 Muscle Ups
20 Hand Stand Push-ups
30 Knees to Elbows
40 Box Jumps (Step Ups for me at 24”)
50 Air Squats
100 DUs
40 Ab Mat Sit-ups
30 Push-ups
20 Pull-ups
10 Muscle Ups
5 Wall Walks
though, first being just because I climbed the Rope on my birthday doesn’t mean
I can stop doing my homework. I have been slacking in this regard and will be
getting back with the program. I also need to work harder at the Beat Swing and
maybe start incorporating the Muscle Up Progression once a week so I can start
working towards that. In the 20 minutes I managed to get to 85 Double Under
attempts (and I even hit a couple thanks to Tavia noticing that my jump was fine
but my wrists were slow).
3×20 GHD Back Extensions
10 Deep Squats (Rig)
5 Ring Stretches
Shoulder Stretches
40 Ab Mat Sit-ups
Back Rollout
Now I am seriously crispy, but I’m going to try and get a
spin in tomorrow and WOD tomorrow night.
It will be interesting to see what my body has left. Besides being
completed exhausted, I don’t think I’ve ever felt better in my whole life.
