Find The Bottom of the Squat

It may sound like b*tching, but when you get your butt
kicked by a WOD (or workout) it is a really rewarding feeling. Well, it is once
you get past the hurt. It proves that you did something. That you are making
yourself better. After a weekend where I was all over the map (and as a result
missed my Sunday long run), I was still feeling the effects of Friday’s
strength training portion. I don’t know if @DefconRX and I were just
over-ambitious, but we worked hard and my body is just now starting to move
without crispiness (read that as pain). What I wasn’t looking forward to with
sore quads and hamstrings was a session of Hatch (Back Squat/Front Squat). That’s
the key difference between working out at a regular gym and working at @CrossFitCanuck
where there is a program and an end goal, you get pushed to the edge.

Warm-up ‘A’
10 DUs
5 Push-ups
10 Squats
20 DUs
10 Push-ups
20 Squats

Yup, just like I thought, everything was stiff. Oh well,
that’s why we do the work.  I’m having
some issues with the OHS and some of the Warm-up movements because my feet are
getting too wide. I’m not sure how I can correct this yet because I feel out of
balance. Keep working, all I can do. I was working light again for the Hatch
cycle and using the plates to make sure I got all the way into the hole. My
feet still were wide until Tavia made some corrections, but the changes all
helped. I finished working @135lbs for the Back Squat and the Front Squat. For
some reason the Front Squat is a lot easier (except for the high elbows) and I just
feel more in control. We finished with Balance Split Jerks and while working
@85lbs it felt pretty good (although @SarahBassels said I dipped a bit).

WOD (10 minute CAP)
ME DUs (minimum 10)
ME Wallball (@20lbs)
*If the Wallball hits the floor, your WOD is done

Stupid DUs. I even wore a glove to try and protect my left
hand (which seems to be the only part of my body that is getting the snot
kicked out of it), but I can barely close my hand as I type. Actually it is
swelling nicely. Got 10 DUs and moved to the Wallball. The only place we could
pause was the in the hole. Ugh. I got 32 in before I dropped the ball and I still
had lots of time on the clock. Well, I’m not going to sit here while everyone
else is working. I grabbed to plates and kept going. I didn’t keep track of
these reps (because they wouldn’t have counted) and I kept going. Proud moment
right there, I didn’t have to do it and I did it anyway. Yay!

Cash-out
2x250m Sprint Rows
1x500m Sprint Row

Bring on the row, all day long. I felt great on the 2 short
rows with my fastest being 41.4s and I smoked the 500m one in 1m35.3s. I was a
bit sloppy, but we motored. Now the bonus this week for the Whole Life
Challenge is a 4000m Run and there were thoughts of doing it tonight, but I really
want to get a run in tomorrow. Instead it was B-WOD and homework time.

B-WOD 1
50 GHD Sit-ups
50 GHD Back Extensions
Shoulder Stretches
Ankle Mobility (Band)
Ankle Mobility (Plate)
5 Deep Squats (Rig)
Ankle Mobility (Box)
Hip Stretches
Forearm Stretches

I wanted to try and squeeze in Tavia’s Squat Complex, but I went
down in the first 1 and my legs stated loudly “We Are Finished Here”. With a
Heavy Hatch day scheduled for Wednesday and the 4000m WLC Run, I was happy with
tonight.  Hopefully the rest of the week
goes as planned.

Beez