Get your mind out of the gutter…
Thanks to @SarahBassels for tonight’s blog title and
continuing theme of ‘dirty’ that’s been going on @CrossFitCanuck since Friday
(loose wrists and banana’s anyone?). I
had visions of giving you guys some reading material yesterday, but we had some
major IT work to do last night and I didn’t get home till really late. Thankfully everything worked out because we
had to reboot the backbone and when something has been running for 2 years, you
never know if it’s going to come back on. The Ghost in the Machine was kind to
us and everything went smoothly.
continuing theme of ‘dirty’ that’s been going on @CrossFitCanuck since Friday
(loose wrists and banana’s anyone?). I
had visions of giving you guys some reading material yesterday, but we had some
major IT work to do last night and I didn’t get home till really late. Thankfully everything worked out because we
had to reboot the backbone and when something has been running for 2 years, you
never know if it’s going to come back on. The Ghost in the Machine was kind to
us and everything went smoothly.
Warm-up ‘A’
400m Run
2 Rounds of
10 Sledge Hammers
20 Tire Jumps (only did 1, my knee did not like it)
400m Run
2 Rounds of
10 Sledge Hammers
20 Tire Jumps (only did 1, my knee did not like it)
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
The Sledge Hammers were really fun, but somehow I ended up
straining my left Triceps. Seriously? Who strains their Triceps with a Sledge
Hammer? This Guy, Captain Clumsy… Now apologies to Jillian because I knew I should
have been on the bike this morning, but with the late work, late dinner and
late bedtime it was impossible to get up.
I thought I was going to sneak under the radar, but she is a sharp
cookie.
straining my left Triceps. Seriously? Who strains their Triceps with a Sledge
Hammer? This Guy, Captain Clumsy… Now apologies to Jillian because I knew I should
have been on the bike this morning, but with the late work, late dinner and
late bedtime it was impossible to get up.
I thought I was going to sneak under the radar, but she is a sharp
cookie.
‘A’
Every 30 seconds for 4 minutes
3 OHS (@45lbs)
then
2 minute AMRAP
Every 30 seconds for 4 minutes
3 OHS (@45lbs)
then
2 minute AMRAP
‘B’
4 minute EMOM
2 Squat Cleans and 3 Front Squats (@125lbs)
then
2 minute AMRAP
4 minute EMOM
2 Squat Cleans and 3 Front Squats (@125lbs)
then
2 minute AMRAP
That was a crispy strength portion. We haven’t even gotten to the WOD yet. The
OHS sucked and I was still working at bare bar, but there were a couple of
moments when I felt really good. I got deep and I was locked out. Only issue is
that my feet were too wide. I managed 24 reps during the AMRAP in section A and
then 4 full complexes in the AMRAP in B.
OHS sucked and I was still working at bare bar, but there were a couple of
moments when I felt really good. I got deep and I was locked out. Only issue is
that my feet were too wide. I managed 24 reps during the AMRAP in section A and
then 4 full complexes in the AMRAP in B.
WOD (For Time)
75 Power Snatch (@95lbs)
5 Box Jumps EMOM (4x45lb Plates)
Aftermath!
That’s right you read that right, 75 Power Snatch. That is a
whole box full. Trouble with this WOD was that every time you hit a minute on
the clock you had to stop and do box jumps. It seemingly took FOREVER to
finish. I clocked out at 15m39 which worked out to 75 Box Jumps (some of those
were step ups). We even had a crazy
Cash-out tonight too (I’m not sure what we’re getting ready for, but look out).
whole box full. Trouble with this WOD was that every time you hit a minute on
the clock you had to stop and do box jumps. It seemingly took FOREVER to
finish. I clocked out at 15m39 which worked out to 75 Box Jumps (some of those
were step ups). We even had a crazy
Cash-out tonight too (I’m not sure what we’re getting ready for, but look out).
Cash-out
9 – 7 – 5 Reps
Pull-ups (Green Band)
Knees to Elbows
9 – 7 – 5 Reps
Pull-ups (Green Band)
Knees to Elbows
EXCITING! I was linking my Pull-ups and they were really
flowing. It was crazy awesome how they felt (and I promise that’s not a feeling
I’ve ever had while dangling from the rig). I could’ve tapped out there, but
there wasn’t going to be any leaving tonight without doing some homework.
flowing. It was crazy awesome how they felt (and I promise that’s not a feeling
I’ve ever had while dangling from the rig). I could’ve tapped out there, but
there wasn’t going to be any leaving tonight without doing some homework.
B-WOD
3×20 GHD Back Extensions (10lbs)
5 Deep Rig Squats
Shoulder Stretches
Hip Stretches
Back Rollout
3×20 GHD Back Extensions (10lbs)
5 Deep Rig Squats
Shoulder Stretches
Hip Stretches
Back Rollout
Ok, now I’m done. Hopefully the Leafs can pull this out
tonight (currently 3-3), but you never know. I won’t be staying up if this goes
to OT. My body is starting to feel better and my eating while not strictly
paleo has been much, much better. I’m actually thinking of doing another 30-Day
Challenge just to see if I can better my last score (Anyone interested in
playing?).
tonight (currently 3-3), but you never know. I won’t be staying up if this goes
to OT. My body is starting to feel better and my eating while not strictly
paleo has been much, much better. I’m actually thinking of doing another 30-Day
Challenge just to see if I can better my last score (Anyone interested in
playing?).
Beez
