It Doesn’t Have to be Fun to be Fun!

You know it’s going to be a tough day at the office when
Tavia says that.  I’m not even 100% sure
what that means, but whoa baby that was a killer. We have a new rule in place,
if it’s your birthday (and you pick the WOD), you have to do the WOD.  That’s right Zack, when you get back from
Chicago we’re all watching you complete that insanity. It was so scary that
almost an entire class didn’t show up (poor form guys).

Warm-up ‘A’
100 Skips
2 Rounds of
10 Push-ups
10 Squats
10 Lunges

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

Not sure what it was, but it was really calming to almost be
back to normal on a Saturday.  I missed
just going in and WOD’ding (the OPEN is over now). First up, 12 minutes to find
a new 1 rep max for the Snatch. UGH, I am still having all kinds of issues
whenever there is weight overhead (not counting the Jerk or Push Press). My
hips just won’t open and staying on my heels is a challenge.  I hit a new PR @130lbs, but I have lots of
work to do still.

Zack B-Day WOD (Partner WOD)
400m Weighted Run (45lb Plate)
Then Originally 5 Rounds Changed to 3 of
21 Hang Clean Thrusters (@95lbs)
21 Double Unders
14 OHS (@95lbs)
21 DUs
7 Muscle-up Burpees
21 DUs
Then
400m Weighted Run

Big thanks to Anne who was my partner (and who is awesome),
we shredded the 3 rounds. As a result we were pretty shredded too and finished
24m47s. Weighted runs are not making me enjoy the sport of running, but they do
provide perspective.  Carrying that
stupid plate at a run (ok, actually more a jog) was like carrying around the
weight I’ve dropped since joining @CrossFitCanuck. I can’t believe that was ‘normal’
for me. Insane. I can’t wait to be rid of the next 45.

Cash-out
3,6,9,12,15,18,21 Reps of
Pistols (Red Bench)
Knees to Elbows

This was a partner Cash-out as well and Anne and I worked
away at it (it was for completion not for time). Still after all the other work
today it was pretty tough. My body doesn’t love me right now so it will be
interesting to see how it responds to this pounding.

B-WOD
3×20 GHD Back Extensions
5 Deep Squats (Rig)
Hip Stretches

I was pretty gassed from the back to back smoke shows on
Friday and Saturday so the B-WOD is pretty thin (and @3DinTO invited me to the
#TFC game), but Monday should be back to normal. 

Beez