So as I’ve been telling you for the last little while,
Jillian is ready to crack the whip and I’m ready to get back on track. Lately I
just haven’t felt like myself. I feel slow, lethargic and just plain awful. Just
so we know where we stand, the ‘Pinch Test’ is on for 2 weeks from now. Ugh.
Calipers and calculations are on deck and I have less then 14 days to get back
in the swing. It helped that tonight was Progenex night at the box and we had a
rep sampling some of their awesome sauce. The Raspberry Force was pretty good,
but it had me buzzing.
Jillian is ready to crack the whip and I’m ready to get back on track. Lately I
just haven’t felt like myself. I feel slow, lethargic and just plain awful. Just
so we know where we stand, the ‘Pinch Test’ is on for 2 weeks from now. Ugh.
Calipers and calculations are on deck and I have less then 14 days to get back
in the swing. It helped that tonight was Progenex night at the box and we had a
rep sampling some of their awesome sauce. The Raspberry Force was pretty good,
but it had me buzzing.
Today was Day 1…
You leave for a couple of weeks and everything is new again,
including the new group warm-up. We run and then we warm it up together. Booya!
including the new group warm-up. We run and then we warm it up together. Booya!
Warm-up
400m Run
250m Row
Group Warm-up
We are just finishing up Texas so it’s Back Squats for days
and it was awesome to be back lifting with @SarahBassels. I won’t lie, but my
hips and knee were not happy to be back. The rest of me though was having a
blast. We were lifting every 2 minutes for 8 minutes at 175lbs. Now with the
gap in my lifting and the fact I’m still using the plates to make up for my
absolutely horrendous ankle mobility, I’m not sure I was near my 80% for this.
I’m not even sure what my 1RM would be.
and it was awesome to be back lifting with @SarahBassels. I won’t lie, but my
hips and knee were not happy to be back. The rest of me though was having a
blast. We were lifting every 2 minutes for 8 minutes at 175lbs. Now with the
gap in my lifting and the fact I’m still using the plates to make up for my
absolutely horrendous ankle mobility, I’m not sure I was near my 80% for this.
I’m not even sure what my 1RM would be.
This is where the day gets spicy. Skills, skills and more
skills for the #530Crew. A 7 minute AMRAP of 7 HSPU (Box), 7 Ring Dips (Purple)
and 7 Strict Pull-ups. I had some issues with the HSPU, but I worked as hard as
I could given the state of my arm and the heat (humidity) in the box. 2 full
rounds and 4 Ring Dips complete. We moved straight outside and started
tonight’s WOD.
skills for the #530Crew. A 7 minute AMRAP of 7 HSPU (Box), 7 Ring Dips (Purple)
and 7 Strict Pull-ups. I had some issues with the HSPU, but I worked as hard as
I could given the state of my arm and the heat (humidity) in the box. 2 full
rounds and 4 Ring Dips complete. We moved straight outside and started
tonight’s WOD.
WOD (15 minute CAP)
400m Run
7 Snatch Pulls (@135lbs)
7 Front Squats (@135lbs)
25 Lateral Burpee Over Bar
7 Snatch Pulls (@135lbs)
7 Front Squats (@135lbs)
25 Lateral Burpee Over Bar
7 Snatch Pulls (@135lbs)
7 Front Squats (@135lbs)
25 Lateral Burpee Over Bar
400m Run
Now that was a tall order for 15 minutes. No overhead work
for me, but work nonetheless. I got to 10 Burpees in the 2nd round. When
we were done, I was laying in a hot shweaty mess. I was hoping for a better
performance, but all things considered, it wasn’t a total loss. I even finished
the run in 1m43s which is a pretty good time for me.
for me, but work nonetheless. I got to 10 Burpees in the 2nd round. When
we were done, I was laying in a hot shweaty mess. I was hoping for a better
performance, but all things considered, it wasn’t a total loss. I even finished
the run in 1m43s which is a pretty good time for me.
Cash-out
50 GHD Sit-ups
50 GHD Back Extensions
50 Heavy Russians (50lbs)
I was happy that the GHD was on the list and not just for
the BWOD. I did kind of feel alone doing it though. I was still buzzed from the
Force so it was straight into the first of what will be lots of homework over
the next while.
the BWOD. I did kind of feel alone doing it though. I was still buzzed from the
Force so it was straight into the first of what will be lots of homework over
the next while.
BWOD
5 Pull-ups
Hip Stretches
Knee to Wall
Calf Stretch (Plate)
Lat Smash (Supernova)
Hip Smash (Supernova)
Glute Stretch
Now I have some news for you guys. @Muscle_Care has decided
that you guys are pretty awesome and that you deserve a little love. If you go
to Muscle Care and purchase anything, you will get 20% off your purchase. The
roll-on is the main reason that I could keep moving on Ventoux and it’s always
in my CrossFit bag. Use the code BERNIE when you checkout and, Bob’s your
uncle.
that you guys are pretty awesome and that you deserve a little love. If you go
to Muscle Care and purchase anything, you will get 20% off your purchase. The
roll-on is the main reason that I could keep moving on Ventoux and it’s always
in my CrossFit bag. Use the code BERNIE when you checkout and, Bob’s your
uncle.
Beez
