Great White North

@CrossFitCanuck is giving us a taste of what to expect at
the CrossFit Games, trouble is, I’m not going to the games this year. My body
is absolutely running on fumes this week. 
It has been intense and… wait for it… AWESOME!! There’s nothing like the
feeling of coming to the end of a WOD and being spent.  Every last bit of energy used to get you
through it and to still be standing at the end. Now I tried some of the RX
weights (and I can lift a bunch) and they are CRAZY heavy. I can see why the
people who get to the finals are in the shape they are in.

1 Shuttle Run (easy)
5 Push-ups
10 Squats
2 Shuttle Runs (med)
5 Push-ups
10 Squats
3 Shuttle Runs (fast)
5 Push-ups
10 Squats

Now @DefconRX was coaching tonight and once again I was
working with Tank.  I think @DefconRX is
putting us together to push me to work harder (Thanks D). Today’s strength
training was the Bench Press (Yay!), 3 sets of 10 reps at 65% of our max.  I was working at 135lbs and the Tank was
pushing 205lbs. I was feeling really strong so once we were done I decided to
take a shot at the 205lb weight.  That
would up my PR by 10lbs. BAM! 2 reps all the way down to my chest and back up.
New PR!

Overdose 2013 Final WOD (25 minute cap)
750m Row
30 Deadlifts (@155lbs)
30 Kettlebell Clean and Press (@35lbs)
30 Box Jumps (onto 3x 45lb plates)
30 Wallball (@20lbs)
30 Knees to Elbows
500m Row
20 Deadlifts (@155lbs)
20 Kettlebell Clean and Press (@35lbs)
20 Box Jumps (onto 3x 45lb plates)
20 Wallball (@20lbs)
20 Knees to Elbows
250m Row
10 Deadlifts (@155lbs)
10 Kettlebell Clean and Press (@35lbs)
10 Box Jumps (onto 3x 45lb plates)
10 Wallball (@20lbs)
10 Knees to Elbows

I made it through the first round, through the row, the
deadlift and 6 of the Clean and Press. 
It was hard work from start to finish. 
Now I tried the RX weight, but I could tell right away that I wouldn’t
be able to string 30 and my form was going to go out the window after 4 or 5.  I came down to 185lbs, but realized the same
thing before I settled on 155lbs. Now the part that Tavia will be happy about,
is that for the box jumps there were no step ups and over the next little bit I
will get to the box.

Once the whole #530Crew was finished (including Katie who
got delayed by weather and still jumped into the WOD), @CADPRO00 and I hit the
GHD for 2×20 and then stretching and rolling. With the SNOWMAGEDDON that
Toronto was getting ready for and the fact my thumb was feeling better (but not
100% yet), I passed on the Rope in the hopes that I can start a climb sooner.


Stay safe out there people, it is going to get silly in
Southwestern Ontario for the next 48hrs.


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