Robin helping Carm after the PVC
Just ask Robin! With a FULL #530Crew for the first time in
forever, we had just finished the WOD and folks were chatting while Jillian was
trying to teach the next class. Thwap! PVC! Silence. Now my hurt didn’t stem
from a smack to the rear end, but from my legs which have been bad since
Friday. I think I’ve narrowed it down to “GRIFF”, but my left calf and
hamstring have been very unpleasant (with the right pair not far behind). I’m
not incapacitated, I could run if I had to, but it wouldn’t be pleasant and I
might do more harm than good. Just because you are a bit crispy (a bit, not
totally deep fried), doesn’t mean you can have a night off. If you aren’t
making the long training runs, then you have to do something else.
forever, we had just finished the WOD and folks were chatting while Jillian was
trying to teach the next class. Thwap! PVC! Silence. Now my hurt didn’t stem
from a smack to the rear end, but from my legs which have been bad since
Friday. I think I’ve narrowed it down to “GRIFF”, but my left calf and
hamstring have been very unpleasant (with the right pair not far behind). I’m
not incapacitated, I could run if I had to, but it wouldn’t be pleasant and I
might do more harm than good. Just because you are a bit crispy (a bit, not
totally deep fried), doesn’t mean you can have a night off. If you aren’t
making the long training runs, then you have to do something else.
Warm-up ‘A’
20 Mountain Climbers
3 Rounds of
5 Beat Swings
10 Push-ups
15 Squats
There was going to be a whole lot of cleaning tonight. We
started with a 5 minute EMOM of 2 Squat Cleans @100lbs. Now I wasn’t super-duper
heavy because I have enough to think about with getting parallel, getting my
elbows up, keeping my chest high and not letting my feet get too wide. Not much
to remember. We followed that up with another 5 minute EMOM of a Power Clean, a
Hang Clean, 3 Front Squats and a Jerk @135lbs. Still with me? We aren’t done
yet. Last, but certainly not least we through down on a 2 minute AMRAP @135 of
Clean & Jerk. I got lots more feedback with my form and I was struggling a
bit because I couldn’t fully extend on the first pull.
started with a 5 minute EMOM of 2 Squat Cleans @100lbs. Now I wasn’t super-duper
heavy because I have enough to think about with getting parallel, getting my
elbows up, keeping my chest high and not letting my feet get too wide. Not much
to remember. We followed that up with another 5 minute EMOM of a Power Clean, a
Hang Clean, 3 Front Squats and a Jerk @135lbs. Still with me? We aren’t done
yet. Last, but certainly not least we through down on a 2 minute AMRAP @135 of
Clean & Jerk. I got lots more feedback with my form and I was struggling a
bit because I couldn’t fully extend on the first pull.
WOD (12 minute AMRAP)
20 Kettlebell Lunges (L, @35lbs)
20 Knees to Elbows
20 Kettlebell Lunges (R, @35lbs, resting on shoulder)
20 Push Press
This was the best I’ve felt doing Lunges, well, ever. I had
a modification for the left shoulder to reduce stress on it and overall I felt
pretty good. I seem to be getting stronger and healthier everyday
shoulder-wise, now if the whole body could get on the same page. Knees to
Elbows even went really well tonight, I felt I had high knees and good
movement. Now if I could mentally figure out Toes to Bar, that might be
something.
a modification for the left shoulder to reduce stress on it and overall I felt
pretty good. I seem to be getting stronger and healthier everyday
shoulder-wise, now if the whole body could get on the same page. Knees to
Elbows even went really well tonight, I felt I had high knees and good
movement. Now if I could mentally figure out Toes to Bar, that might be
something.
Cash-out
4×10 Strict Pull-ups
Now I started with the Green Band for the first 2 rounds
because Purple was unavailable. When I finally switched to the Purple Band, the
Pull-ups felt unbelievably strong. Not just good, unbelievably strong. I was
strong moving up, strong coming down and really solid. There are still lots of
things I have to work on, but at least I’m seeing progress.
because Purple was unavailable. When I finally switched to the Purple Band, the
Pull-ups felt unbelievably strong. Not just good, unbelievably strong. I was
strong moving up, strong coming down and really solid. There are still lots of
things I have to work on, but at least I’m seeing progress.
BWOD
50 GHD Sit-ups
50 GHD Back Extensions
5 Deep Rig Squats
Hip Stretches
The WLC Bonus this week is a Broken Murph (Les Barf). That
means a 2 mile Run, 100 Pull-ups. 100 Push-ups and 100 Squats broken up any way
we want. Gross, but kind of intriguing. We’ll see how I feel Wednesday. Tonight I had
to bail a bit early because @Wardy_ RMT was going to try her hand (and thumbs,
fingers, elbows and possibly knees… although the knees haven’t been confirmed)
at my legs. HALLELUJAH! Canucks, if you need a massage, make use of the
resources at hand and give her a ring. It was a tough session (mostly because
my legs were a disaster), but I was feeling a lot better last night and
especially today.
means a 2 mile Run, 100 Pull-ups. 100 Push-ups and 100 Squats broken up any way
we want. Gross, but kind of intriguing. We’ll see how I feel Wednesday. Tonight I had
to bail a bit early because @Wardy_ RMT was going to try her hand (and thumbs,
fingers, elbows and possibly knees… although the knees haven’t been confirmed)
at my legs. HALLELUJAH! Canucks, if you need a massage, make use of the
resources at hand and give her a ring. It was a tough session (mostly because
my legs were a disaster), but I was feeling a lot better last night and
especially today.
Beez
