Getting it All Done

Well I’m almost caught up now! It’s been
quite the week and yes, Ian at Core Strength is officially having his name
changed to Merlin. He went at the issues with my shoulder and ankle and it
appears that they are linked. For the most part I didn’t have any setbacks and
the muscles that he activated in January have stayed on and working.  I also got my MRI results and while there are
signs of degeneration and inflammation, there are no tears (insert happy
dance). I do have a mild case of ‘Frozen Shoulder’ but there is nothing that
can be done about that (sad face).

Warm-up

15 Squats

15 Push-ups

30 DUs

MAT of Pecs and Serratus

MAT of Ankle

Tonight we were working on Front Squats and
Jerks from the rack. I ended up skipping part of the warm-up to make sure that
I got everything turned on and working. 6 minutes lifting every 2 minutes
10@125lbs, 10@145lbs, 10@155lbs and 5@175lbs. During the last round there was
some uncomfortable noise coming from my right knee (seriously???) so I cut it
short. 10 minutes to find a 1RM Jerk (from the rack). Now I haven’t lifted
heavy in a while and keeping Merlin’s words of wisdom in mind, I slowly started
working up. With 1 minute to go I hit a new PR @175lbs (+10lbs). Stopping
there, I got ready for the WOD.

WOD (13 minute running clock)

1 minute ME T2B

then

4 minute AMRAP

5 Front Rack Lunges (@115lbs)

14 Box Jumps (24”)

21 Wallballs (@20lbs)

then

2 minutes ME Wall Walks

then

5 minute AMRAP

7 Front Rack Box Step-ups (!!)

14 Box Jumps

21 Wallballs

then

1 minute ME T2B

All we were counting was reps here and I
scored a total of 95. I was not amused. I successfully got through the T2B
without tearing open my hand again, but I had trouble with the Overhead Lunges.
Coach D modified me and I was able to continue, but I was disappointed. Then
there was the Front Rack Box Step-ups. I did not enjoy those. It doesn’t happen
often, but I was seriously worried with these. Once you got a leg up, you had
to fully commit to get on the box. They were tough.

Cash-out

10x100m Sprint

With the small class on Thursday I had a
feeling that I would be doing this Cash-out solo, but Kelcie for keeping me
company. I thought I blew a tire during run #3, but even though it ached, I kept
going. You have to do the work.

BWOD

2000m Row

6 Pull-ups

2x100m Run

Shoulder Mobility (Band)

Glute Stretch

Hip Stretches

Back Stretch

Lat Smash (Supernova)

Hip/Glute Smash (Supernova)

The Row was a little weird today. I haven’t
been on the Rower a lot since the summer started and I was sluggish. Really
sluggish. Like 2 minute plus pace for 500m sluggish. Strange thing was, I kept
at it and managed a sub 8 minute 2000m and my last 500m was 1m40s. Time to get
the Row going.

As I close out, shouts out to
@SavannahJessie and @KenwayDu for also completing the Cash-out. We need to
finish all of Tav’s programming, because it will make us better. Work now, so
when the Open comes around we are ready to rock and roll.

Good luck to the Canucks at Beach WOD this
weekend!

Beez