Ok, I really can’t fly. Yet. We well get back to this in a
few minutes though.
few minutes though.
What’s with a post on a Friday? Interesting isn’t it? Well
the goal for January was 31 days of pain. Fail. With the excessive festivities
on New Years and 2 WODs in 36 hours with no sleep, it was in everyone’s best
interest to take a night off. So to get back into the swing I showed up on what
would have been a Spin or Run day. Let me say this was an OUTSTANDING decision.
The class was small, the strength portion was intense and we all rocked the
WOD.
the goal for January was 31 days of pain. Fail. With the excessive festivities
on New Years and 2 WODs in 36 hours with no sleep, it was in everyone’s best
interest to take a night off. So to get back into the swing I showed up on what
would have been a Spin or Run day. Let me say this was an OUTSTANDING decision.
The class was small, the strength portion was intense and we all rocked the
WOD.
Warm-up
500m Row
2 Rounds of
15 Squats
6 Inch Worms
3 Burpees
Clean Cut G
Is 2014 the year of the Burpee? Clearly it might be. I even
got to WOD with @girmantitov for back-to-back days for the first time in
forever. I had to do a double take because he was clean-shaven. For some reason
I managed to get to the box a little after 5pm so I had lots of time to get
loose. We even did a modified Warm-up ‘B’ focusing specifically on the
movements we would be working on tonight. It was going to be heavy… and
AWESOME.
got to WOD with @girmantitov for back-to-back days for the first time in
forever. I had to do a double take because he was clean-shaven. For some reason
I managed to get to the box a little after 5pm so I had lots of time to get
loose. We even did a modified Warm-up ‘B’ focusing specifically on the
movements we would be working on tonight. It was going to be heavy… and
AWESOME.
Strength (30 minute CAP)
*All sets must be UNBROKEN
4×8 Back Squats (185lbs)
3×6 Front Squats (185lbs)
2×4 Power Clean (185lbs)
1×5 Pull-ups
Originally RX was 225lbs, 225lbs and 205lbs. I was feeling
strong and started working my Back Squats up to 205lbs, but my form was
terrible so I came back down. Better to
do them properly. I had some issues
staying on my heels, but overall I was in the hole and felt decent. As per my
weirdness, Front Squats seemed easier than Back Squats. I got to the Power
Cleans and after the first rep my form was getting squirrely, but it didn’t get
too bad. As a modification for the Thrusters in the original programming, Tavia
asked me to do 5 Pull-ups and see how many I could complete together.
strong and started working my Back Squats up to 205lbs, but my form was
terrible so I came back down. Better to
do them properly. I had some issues
staying on my heels, but overall I was in the hole and felt decent. As per my
weirdness, Front Squats seemed easier than Back Squats. I got to the Power
Cleans and after the first rep my form was getting squirrely, but it didn’t get
too bad. As a modification for the Thrusters in the original programming, Tavia
asked me to do 5 Pull-ups and see how many I could complete together.
Wait. For. It.
5 UNBROKEN PULL-UPS WITH A KIP. Do not adjust your monitor,
I said 5 unbroken with a kip. That’s right kiddies, I can FLY. Sort of. I
finished with a time of 19m12s. Not bad for a Friday night.
I said 5 unbroken with a kip. That’s right kiddies, I can FLY. Sort of. I
finished with a time of 19m12s. Not bad for a Friday night.
WOD
6 minute Ladder of
Burpees to a 45lb Plate
HSPU (Box)
Then…
2 minutes Rest
Then…
2 minute AMRAP
Kettlebell Snatch (@50lbs)
Today was a really good day and I was feeling it. I managed
to get 7 full rounds + 8 Burpees to the Plate. I didn’t have a lot of hop in
the bottom part of the Burpee, but I really tried to keep a good pike for the
HSPU. The shoulder is slowly getting better, but the last thing I want to do is
reinjure it before the Open. I even got a Big Gold Star for my KB Snatches. Now
I was only using 1 arm so my total was 22, but Tavia said they were textbook.
Good hip and a solid punch. Yeah!
to get 7 full rounds + 8 Burpees to the Plate. I didn’t have a lot of hop in
the bottom part of the Burpee, but I really tried to keep a good pike for the
HSPU. The shoulder is slowly getting better, but the last thing I want to do is
reinjure it before the Open. I even got a Big Gold Star for my KB Snatches. Now
I was only using 1 arm so my total was 22, but Tavia said they were textbook.
Good hip and a solid punch. Yeah!
Cash-out
3×1 minute Plank
3×1 minute Side Plank Left
3×1 minute Side Plank Right
Well I was feeling good. The #530Crew completed this
Cash-out as a team, but I was struggling. My abs were still feeling the WOD
from Wednesday but we all stuck it out.
Cash-out as a team, but I was struggling. My abs were still feeling the WOD
from Wednesday but we all stuck it out.
BWOD
5 Pull-ups (Strict)
5 Pull-ups (Strict)
3×3 Pull-ups (Kip)
Glute Stretch
Hip Stretch
Back Rollout
Shoulder Mobility
What a day! Progress almost by accident, but progress none
the less. I will have to do a lot more work (Tavia wants me to move to a higher
bar and get all the way to a dead hang), but at least I’m still moving in the
right direction. All I’m hoping for now is that I can still WOD tomorrow.
the less. I will have to do a lot more work (Tavia wants me to move to a higher
bar and get all the way to a dead hang), but at least I’m still moving in the
right direction. All I’m hoping for now is that I can still WOD tomorrow.
Beez
B…you rock!
Lisa
Thanks Lisa!