An Appointment with Diane!

Mother Nature is being most unpleasant this week (as I stated
earlier) and it now looks like she will be bringing us rain on the Canada Day
long weekend. Thanks a bunch. I wish I could say that I was on the bike on
Tuesday or this morning, but I am still fighting to get sleep.  Lying on my back doesn’t look like it’s going
to work for me and as a result I’m getting a little bit of pain back in my
shoulder AND I am having Super Crappy Sleep. Just keeps getting better and
better. Only thing I can do though is control the things that I can control (if
that makes sense) so B-WODs are back on the table and the weekend will be a
full one.

Work-out ‘A’
400m Run
3 Rounds of
10 Squats
10 Good Mornings
10 Push-ups

Work-out ‘B’
See Previous

 

We were continuing on the Smolov Jr. cycle today and with
the humidty it was going to be tough. I partnered up with Riley (it was nice
not to have to bend down on the rack… Just kidding @keilshammer) and we worked
our way up to 75% of our Back Squat. I was working at 255lbs and while I may
have been able to go a bit heavier, I really wanted to make sure that I was
getting as deep as possible with good form (chest up).  Every 2 minutes for 12 minutes we hammered
out 5 reps (7 rounds total). We stripped the weights and moved on the Split
Shoulder Press. After I got the confused look off my face (I wasn’t there for
last week’s round), we loaded our way up to 95lbs.  It was a little awkward, but once we got
balanced it was good (although I had really good form on 1 set, Tavia drew the class’s
attention to it and I promptly lost my balance). Every 90 seconds for 6 minutes
we had 5 reps to do.

Diane (For Time)
21 – 15 – 9 Reps of
Deadlift (@225lbs)
HSPU (From the Box)

When I saw this WOD this morning I started bouncing
around.  It looked like so much fun and
while I was a little worried about how shoulder would do on the HSPUs, everything
went really, really well. It was SMOKIN’ hot but I finished up in 8m05s and I was
pretty happy about that time.  By then I was
a hot sweaty mess. I had my chest down for a couple of reps during the
Deadlift, but I’m really starting to feel the position I need to be in when I set
up and when I pull.  Except for the
customary blood on my right shin (through my new white socks) it was a wicked
fun day.

Cash-out
6x 100m Sprints (Walk Back)

 

@sarahbassels was not a fan of the heat, but there was a
pretty nice breeze when we got outside. 
I would have loved to skip the Cash-out, but with 2 and a half weeks
until the Gravenhurst Duathlon, I need to up the intensity of my training to
get ready.  Plus, it’s 15 weeks (ish)
until the Half-Marathon (@Leslie_Morton, @hoodieruns, @c_snapper and Jess I’m
looking at you all). Not panicking, but time is ticking. Got through the
sprints at a decent speed and then headed in to work the B-WOD.

B-WOD
3 Assisted Deep Squats (Thanks @SarahBassels)
3×20 GHD Back Extensions (15lb Kettlebell)
5 Deep Squats (Rig)
10 Candlesticks
3×20 Abmat Sit-ups
Ankle Stretches (on a 25lb plate)
Hip Stretches (2 variations)
Back Rollout

Welcome back! I’ve been reading and researching stretches to
help increase my flexibility and I’ve narrowed down areas to focus on (ankles
and hips).  I wanted to add Box Squats,
but the rig was in use. We’ll see what tomorrow holds, but I feel that I have
put in a good day’s work (been a while since I felt that).

Beez