New Week. New Program.

JoJo and Lou!
Monday (September 14) – There is a lot to be said about
getting family time. It certainly does help center you and make you thankful
for the ones you love. @SavannahJessie and I are usually moving 100 miles a
minute all the time so it was really nice to down shift for a change and ‘relax’.
A visit to the Sister, Nav and the Nieces (along with the Parents and Oma) made
for a nice way to spend a Sunday. That a good thing, especially when you your
food intake takes a left turn for a few meals. It’s discouraging, but the
philosophy I’ve always had, is that while there is work to do and you have to
be strict, you also still need to live (and enjoy) life.
Warm-up
2 Rounds
10 Wallball Squats (@20lbs)
10 ‘Atlas’ Stone Over’s (@20lb Wallball)
50m Run
Welcome back to Texas. No really, we haven’t gone anywhere,
but @CrossFitCanuck is starting a new strength cycle. Ugh. I’ve said it before,
but I am not a fan. This isn’t anything against the cycle, but the last time we
went to the land of Squats, I aggravated my right knee and it has been crappy
ever since. Sometimes though you just have to suck it up, live in the hole and
just get stronger. That’s the plan. As someone I know would say, “I’m gonna go
get me a ‘Booty Shelf’”!
Every 90s for 10 Rounds
5 Back Squats (@185lbs)
Then…
5 minute EMOM
1 Wall Walk + ME Handstand Hold
WOD (15 minute CAP)
1000m Row
20 Pistols (Box Step Up)
20 Thrusters (@115lbs)
20 Front Rack Lunges (@115lbs)
20 Thrusters
20 Pistols

What to do? Wrap the knee and go do a whole bunch of Squats.
Now I worked below the prescribed weight, but only by about 15lbs so I am pretty
happy with that. I also feel like I made a little bit of a breakthrough on my
Back Squat setup. I did need to take a minute on the Wall Walks though because I
smacked my knee when I came off the wall the first time and I didn’t want my
class to hear the curse words I had queued up. It was an epic stream. As for
the WOD, I worked at RX for the weight and then used a new mod for the Pistols
(1 legged Box Step Ups). I did manage a 3m38s Row, but the Thrusters were
stupid heavy and when the 0’s appeared on the board, I had finished 1 Thruster
in the second bunch.
BWOD
5 Deficit Pull-ups
5 Candlesticks
3×2 minute Tav Shoulder Stretch
PVC to Toes (Toes to Bar work)
Shoulder Mobility (Band)
Lat Stretch
Glute Stretch
Hip Stretches
What a BWOD session! Thanks to JoJo and Lou (and also
@CadPro00) for working through the pain of the Tav stretch. It was a super
mobility session that lasted almost 60 minutes. It’s always easier to get your
homework done when you have people to do it with.
I’m not sure what the plan is for the rest of the week, but
@SavannahJessie and I are working towards shifting our schedules to the
mornings.  That means the wakeup time
will be on the sunny side of 5am. Get the body used to it and it will make it
easier to do it on a regular basis.  The
hardest part as always is still getting two feet on the floor. Wish us luck!
Beez

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