In a glowing example of excellent customer service, Reebok
Canada gets a giant gold star. Now I’ve cataloged the fact that the sole on my
Oly started coming off and I contacted them for this warranty issue. 2 weeks
and $13.00 in shipping later (I had to bay to send, they pay to send back), I am
the owner (once again) of BRAND NEW Oly’s! I baked them last night (yes I know
that sounds odd) and they got their first action in tonight’s madness. Well
done Reebok!
Canada gets a giant gold star. Now I’ve cataloged the fact that the sole on my
Oly started coming off and I contacted them for this warranty issue. 2 weeks
and $13.00 in shipping later (I had to bay to send, they pay to send back), I am
the owner (once again) of BRAND NEW Oly’s! I baked them last night (yes I know
that sounds odd) and they got their first action in tonight’s madness. Well
done Reebok!
Warm-up ‘A’
500m Row
3 Rounds of
5 Squats
10 Push-ups
15 Squat Jumps
500m Row
3 Rounds of
5 Squats
10 Push-ups
15 Squat Jumps
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)
3 Bounces
After all the weight I pushed on Monday, my shoulders were
screaming just using the PVC pipe for Pass Through’s (not a good sign). I was
really looking forward to the strength portion today, especially since the last
time we did Deadlifts I had to tap out of the whole WOD mid-way (right after
13.5). 2 touch and go Deadlifts every 30
seconds for 5 minutes working at 70-75% of our 1 rep max. I was working at
225lbs which was heavy enough that I had to really try and focus on form
(although to be honest I don’t think I was squeezing my shoulders together
enough and I may have ‘rounded’ once or twice).
screaming just using the PVC pipe for Pass Through’s (not a good sign). I was
really looking forward to the strength portion today, especially since the last
time we did Deadlifts I had to tap out of the whole WOD mid-way (right after
13.5). 2 touch and go Deadlifts every 30
seconds for 5 minutes working at 70-75% of our 1 rep max. I was working at
225lbs which was heavy enough that I had to really try and focus on form
(although to be honest I don’t think I was squeezing my shoulders together
enough and I may have ‘rounded’ once or twice).
WOD (For Time)
20 Wallballs (@20lbs)
40 Pull-ups (Blue Band)
20 Wallballs
40 Box Jumps (4x45lb Plates) – WooHoo!!
20 Wallballs
40 Knees to Elbows
20 Wallballs
40 Kettlebell Swings (@50lbs)
20 Wallballs
20 Wallballs (@20lbs)
40 Pull-ups (Blue Band)
20 Wallballs
40 Box Jumps (4x45lb Plates) – WooHoo!!
20 Wallballs
40 Knees to Elbows
20 Wallballs
40 Kettlebell Swings (@50lbs)
20 Wallballs
Well that was a mouthful. 18m26s of all out suck. Actually, suck may have been a bit harsh.
Aside from the Wallballs which brought nasty memories of Karen, it wasn’t 7
rounds! Now based on how I felt through the Pull-ups I think I will try out the
next band down the next time we have do them. Also there was a feel awesome
moment tonight and the reason I seriously love the Canuck family. The whole
class cheered on the last person to finish. Nobody left, nobody started their
Cash-out and everyone encouraged our teammate to finish strong. #530Crew is
AWESOME!
Aside from the Wallballs which brought nasty memories of Karen, it wasn’t 7
rounds! Now based on how I felt through the Pull-ups I think I will try out the
next band down the next time we have do them. Also there was a feel awesome
moment tonight and the reason I seriously love the Canuck family. The whole
class cheered on the last person to finish. Nobody left, nobody started their
Cash-out and everyone encouraged our teammate to finish strong. #530Crew is
AWESOME!
Cash-out
3 Wall Walks
6 HSPU (From the Box)
12 Hollow Rocks
3 Wall Walks
6 HSPU (From the Box)
12 Hollow Rocks
We were all pretty spent after the WOD and the Cash-out, but
it’s awesome to be around people who work their asses off and can still smile
and chat afterwards. Everyone stretched out and got caught up before heading
out.
it’s awesome to be around people who work their asses off and can still smile
and chat afterwards. Everyone stretched out and got caught up before heading
out.
B-WOD
3×20 GHD Back Extensions
10 Deep Squats (Rig)
Shoulder Stretches
Hip Stretches
10 Goblet Squats (@35lbs)
2×20 Abmat Sit-ups
Back Rollout
Calf Rollout
3×20 GHD Back Extensions
10 Deep Squats (Rig)
Shoulder Stretches
Hip Stretches
10 Goblet Squats (@35lbs)
2×20 Abmat Sit-ups
Back Rollout
Calf Rollout
Based on the advice of Dr. Dimitri I’ve added in the Goblet
Squats and Calf Rollout but it was hectic in the box so I skipped the Rope and the Back Squats.
He also suggested really widening my stance for Squats, but I don’t want to do
that unless everything else fails. Until
then it’s Jillian’s way or the highway.
Squats and Calf Rollout but it was hectic in the box so I skipped the Rope and the Back Squats.
He also suggested really widening my stance for Squats, but I don’t want to do
that unless everything else fails. Until
then it’s Jillian’s way or the highway.
Beez