do after you’ve given 100% ~ Beez
but I had a moment of clarity as I lay in a crispy crumbly mess after 13.4. I’m
doing something that is crazy hard, with some of the coolest, hardest working
and positive people I’ve ever met and to a person, after a WOD, after we’ve all
given our all, they all stay to encourage someone else.
The box was packed on Friday for 13.4 and because I wasn’t in the Open, I deferred
doing it so that I wouldn’t be in the way.
The downside of that is that you I had to do 13.4 after my normal
Monday. What I didn’t know was that it wasn’t a normal Monday. After a session
on the ‘Outlaw Way’, Tavia and the Canucks have a whole new approach to the
Snatch and the OHS.
Warm-up ‘A’
40 DUs
2 Rounds of
5 Beat Swings
10 Push-ups
15 Squats
Warm-up ‘B’
3 Jump Shrugs
3 High Pulls
3 Muscle Snatch
3 Drop Snatch
3 OHS
3 Sots Press
5 Duck Walk (Forward)
5 Duck Walk (Backward)
Now Warm-up ‘B’ is something we will be adding to our daily list. That combined with the new technique for the
Snatch left me a bit frustrated today.
Part of that is because I have trouble with the Snatch anyway, but I will
keep at it and I will get it. We did 10
minutes of working on the new form and then it was 4 minutes, Snatching every
20 seconds @65lbs. We rested for a minute and then did EMOM for 8 minutes of
Snatches, focusing on form.
WOD (15 minute CAP)
50 DU’s (New Box Rule… No Singles… Ever)
5 Push Press (@135lbs)
30 Pull-ups (Blue Band)
10 Push Press
30 Pull-ups
5 Push Press
50 DU’s
I managed to get to the last DU’s and finished 5 of them. I won’t lie,
135lbs is heavy, but it was the Pull-ups that killed me. I can get them (with
the band), but they burn me out. Definitely something else I need to devote
more time to.
Open WOD 13.4 (7 minute CAP)
3 Clean and Jerk (@135lbs)
3 Toes to Bar (I did Knees to Elbows)
6 Clean and Jerk
6 Toes to Bar
9 Clean and Jerk
9 Toes to Bar
…
21 Clean and Jerk
21 Toes to Bar
Thanks to Sue Ann for judging my modified attempt and I have a new respect
for my fellow Canucks for the work they did on Friday. That WOD was dirty hard and I’m sure with the
T2B it was only HARDER. I managed to get
through 41 reps (5 C&J in the Round of 9) and I was struggling. My arms and legs were tired, but I finished!
Cash-out
50 Hollow Rocks
100 Abmat Sit-ups
Now there may have been another 50 Hollow Rocks after the Abmat Sit-ups, but
as soon as I stretched out, my back started screaming. After 13.4, I was finished. I’ve got some new
homework from Tavia to help get me into the deep Squat, so I will be adding it
to my daily list.
Beez
