Head of the Class

Surprises, surprises and more surprises for the #530Crew
tonight @CrossFitCanuck.  Let’s start
with the biggest, Coach G’s FIRST CLASS! That’s right kiddies, @girmantitov is
exercising that Level 1, under the watchful eye of Tavia (clipboard in hand) for
teaching gig. Big congrats G! Job well done. Surprise number 2 was that my hips
haven’t exploded yet from the new homework/mobility WOD that Jillian has me
doing. After a night off to cook I was more than ready to get at it today,
especially since my office was the sugary treat wasteland today. Stupid chocolate
chip cookies, you are like the evil red kryptonite brother to those damn potato
chips.

Warm-up ‘A’
Shuttle Run (Slow)
10 Kettlebell Swings (25lbs)
10 Squats
Shuttle Run (Med)
10 Kettlebell Swings (25lbs)
10 Squats
Shuttle Run (Fast)
10 Kettlebell Swings (25lbs)
10 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)
3 Bounces

I was a little hesitant after reading today’s activities
because for the first time since I started CrossFit, my right ankle didn’t feel
awesome.  It’s the same ‘locking’ I’ve
had previously and there is sweet FA (that’s short for some curse words) I can
do about it.  We had 5 minutes to work up
to our working weight in the Bear Complex (Squat Clean, Thruster, Back Squat
and Push Press) and I got to 95lbs. We followed that with a Bear Complex every 30s
for 5 minutes and then rounded the whole thing off with a 2 minute AMRAP of
Squat Cleans. The weight I was using wasn’t necessarily heavy for me, but I really
wanted to try and make sure that I had good form and deep (for me) Squat
Cleans. Total for the AMRAP, 12 reps.

WOD
1600m Run
50 Kettlebell Swings (@50lbs)
20 Knees to Elbows
10 Ring Rows (These were supposed to be Chest to Bar)
10 Ring Dips (Green Band)
10 Muscle Up Progressions

The run did not feel awesome even though I finished that
portion in 9m33s.  I wouldn’t have made
it the full 4 laps if it hadn’t been for my running partners (@katieandrien,
Kris and @zlreyes). They helped me get through that first rough part and into a
zone where I could pick it up on my own. The KB Swings felt absolutely AWESOME
and I even had some fun working on the Progressions.

Cash-out
5x100m Sprints

Again thanks to my running partners, because we handled the
sprints as a team. The first one felt really good and I felt like I got close
to top speed, but the next for were slower because my ankle started to really
tighten up. We got finished though and I knew that there would be no leaving
tonight without a B-WOD and Jillian’s new Squat Stretch.

B-WOD
3×20 GHD Back Extensions (@15lb KB
4 Deep Squats (with Jillian)
4×2 Back Squat and Holds (@95lbs)
10 Candlesticks
20 Sit-ups with Twists (with 10lb Wallball)
Hip Stretches
Ankle Rollout (Lacrosse Ball)
Calf Rollout
Back Rollout

Today was a really long WOD combo and my body is pretty
sore.  It’s interesting to see how far
down I can get into a Squat (assisted), but I still feel unstable trying to
hold it or to bounce out of the hole. They will get easier, but there is still
lots to do.  I’m even following Dr.
Dimitri’s advice and icing. Not my shoulder, but my ankle. The paleo challenge
part 2 hasn’t officially started yet, but I’ve already shifted to ‘paleo’ mode
and I’m 90% for the last 5 days or so (I had shawarma today). Hopefully the
removal of wheat will cut down the inflammation in my body and loosen up this
stupid ankle.

Congrats again G!

Beez