Cool Things

I am a serious creature of habit. Example,
running at @CrossFitCanuck. I tend to always treat it like NASCAR. Left turns
all day long. Somehow I can’t seem to make myself head the other direction. Weird?
Probably. Does it get the job done? Most days. When you always do things the
same way, you don’t have to think about it and you tend to be more mindful of
weir things going on around you. Tonight as I turned into the final stretch to
the door I got buzzed by feather. A feather? Yup, being carried by a wasp.
Things that you don’t see every day. Was there a point to the story? Yes. To
tell you about the wasp carrying the feather.

Warm-up
400m Run with 5 Squats every 30 steps
Tonight was the dreaded Back Squats. Lots
of them. I’m still leery because of my knee (and the effect Texas had), but by
keeping the weights a little lighter then spec I can focus on form. I have to
get those knees tracking properly. We had sets of 10, 8, 8, 8 and 8+. I
finished the final set @150lbs for 11 reps, working off of wood instead of
plates to see if I can get a little more stability. There were still some shaky
reps, but for the most part they mostly felt really good.
Lumberjack 20 (20 minute CAP)
20 Deadlifts (@275lbs)
400m Run
20 Kettlebell Swings (@70lbs)
400m Run
20 Overhead Squats (@45lbs)
400m Run
20 Burpees
400m Run
20 Chest to Bar
400m Run
20 Box Jumps (24”)
400m Run
20 Squat Cleans (@115lbs)
400m Run
That was a long one and it was hot. I made
it to 9 Chest to Bars before I hit the CAP. It was challenging to keep moving,
but like I repeatedly say, you just have to find the pace that you can
maintain. No stopping or walking, just a solid pace.  I seem to remember that we’ve done this one
before (on a Saturday maybe?) and with another 10 or so minutes it would be
doable.
Cash-out
3 Wall Walks
Now originally the Cash-out called for 3
rounds of 3 Wall Walks, but I came to them out of order and was cooked. I had
the leftover work from Day 1 of our Muscle-up program, plus the work for the
BWOD. Since I was hanging around for @SavannahJessie, I had some time to get
everything done.  The only question was
going to be if my hands were going to hold up.
BWOD
1×8 Pull-ups (Purple)
1×8 Deficit Pull-ups
Shoulder Mobility (Band)
50 GHD Sit-ups
50 GHD Back Extensions
5 Deep Rig Squats
30 Pistols (20” Box)
Ankle Mobility (Band)
Ankle Mobility (Plate)
Knee to Wall
Trap Smash (Supernova)
Lat Smash (Supernova)
Seratus Smash (Supernova)
Hip Smash (Supernova)
Glute Smash (Supernova)
25 Ring Rows
Hips Stretches
Back Stretch
Glute Stretch
Wowza! Quite the list eh? It was nice t
re-introduce Pistols to the BWOD and I will be slowly working my way to RX.
Tavia has given me 8 weeks (not sure if I mentioned that yesterday) to get
myself back down to 270lbs. That should give me a good launch point to get to
the 50’s before the end of the year. Hopefully that will make everything (Running,
Pull-ups, etc) easier.
See you on Thursday,

Beez

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