Bar Belles and Brownies

Do you get the clever play on words? Not bad for 8pm on a
Monday after CrossFit, a full day at work and a terrible nights’ sleep. First
to the Belles part. It was Katie’s (aka Momma Bear) birthday yesterday and her
@CrossFitCanuck BFF @SarahBassels made her paleo brownies (that the Brownies
part, but you probably got that). Jamaican sweet potato brownies and OMG they
were delicious. If we are lucky (and @SarahBassels sends the recipe), I will
post it for all to enjoy. Now the really exciting (and let’s be honest, totally
awesome thing about Momma Bear is that she is 7+ months pregnant and still
throwing down like a champ. That kid is coming out with a barbell ready to do
Fran in under 4 minutes.

Warm-up ‘A’
400m Run
3 Rounds of
10 seconds of Dislocates (PVC)
20 seconds of Squats
30 seconds of Push-ups

It wasn’t until we started in today’s strength portion that I
realized how tough Saturday’s ride actually was. I did push pretty hard (some
of those hills were steep), but as soon as we started Squatting weights, my
hips started chirping. I also completed the Drop Snatches (all 3) in Warm-up ‘B’
for the first time in forever. It doesn’t sound like a big deal, but it’s the first
time that has happened in almost 2 months. 10 minutes to find a 1 RM in a Squat
Clean-5 Front Squat-Split Jerk complex. I managed to get up to 115lbs and stopped
there because the shoulder was just starting to get stressed. Stripped down the
weights down to 105lbs and did a 3 minute EMOM (every minute on the minute) of
the same complex. We followed that up with a 2 minute AMRAP (as many reps as
possible) of Split Jerks at the same weight.

Did you catch all that?

WOD
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 Reps of
Snatch (@85lbs)
HSPU (Box)

That WOD was fun! Well, the last few rounds were fun, the
first ones were tough. As you work your way down fatigue starts to set in, but
you have to find a way to push through. I was a little discouraged because I couldn’t
go any higher with my weights, but @DefconRX reminded me that it’s not always
all about the weight. He said my form was very good so as long as I can keep
that up the weight will come. I finished this one in 12m55s. It was cool to be
able to take a second and just watch the #530Crew working through it (including
a visitor from Switzerland).

Cash-out
3 Rounds of
15 Knees to Elbows
1 ME Hollow Rock

For some reason the Cash-out was extra difficult today. The
hands/arms/shoulders wanted absolutely nothing to do with K2E. We got them done
though and after I finished up I got in a BWOD (‘bout time). My Physiotherapist
gave me work to do to strengthen my ankles so it was a perfect opportunity to
try it out.

BWOD
5 Deep Squats (Rig)
Shoulder Stretches
Ankle Mobility (on mat, balanced on 1 foot moving 15lb
Kettlebell around my body)
3×20 GHD Back Extensions (with 15lb Kettlebell)
Hip Stretches
IT Band Rollout
Calf Rollout
Back Rollout
Brownie

Thanks to @SarahBassels for the treats and for Momma Bear
for being born. There is going to be a special football related WOD on
Wednesday and I am SERIOUSLY STOKED! The Parents are coming for a visit
tomorrow and I have the day off so this week is definitely looking up.

Word of the Day – Chocolaty

Beez

PS – Has anyone seen my Gatorade towel? I left it at the box
a couple weeks ago and it hasn’t turned up…