Welcome to Mission Control

Houston, we’re having a problem. Don’t panic, we aren’t
decompressing while orbiting 100 miles above the Earth in the freezing darkness
of space.  This week went a bit off the
rails food wise and I have been feeling off. Lots of activities last weekend,
no time to shop or cook has led to a couple days of purchased lunch plus the
Ride for Heart VIP Event and a Jays Game (Thanks for the tour @Nipshank_FF). I’ve
made ‘smarter’ choices, but I still feel bloated and blah. I am focused this
weekend of getting back to the paleo lifestyle.

Warm-up ‘A’
400m Run
3 Rounds of
100 Single Skips
10 Wallballs (@10lbs)

Warm-up ‘B+’
3 Jump Shrugs
3 High Pulls
3 Muscle Snatch
3 Drop Snatch
3 Sots Press
5 Duck Walk (Forward)
5 Duck Walk (Backward)
3 Bounces

I missed Wednesday and Thursday due to the events mentioned
above and after being up waaaayyy past my bedtime on a school night (last
night), I was gassed going into the WOD. I was paired up with @DefconRX tonight
who is fresh off a little vacation and we hit the rig for some Back Squats. 1×5
@70%, 1×5 @75%, 1×3 @80%, 1×3 @85% and 3×2 @90% of 285lbs. With all those lifts
we lifted a whole bunch of weight and finished up with the 3 sets at 255lbs.

Friday Chipper
30 Double Unders
3 Power Snatch (@95lbs)
30 Wallballs (@20lbs)
6 Power Snatch
15 Pull-ups (Blue Band)
9 Power Snatch
15 Pull-ups
6 Power Snatch
30 Wallballs
3 Power Snatch
30 DUs

Now RX for this WOD was 155lbs and for a brief moment there I
was planning on lifting @135lbs.  Then I realized
that my 1 rep max was only 125lbs. I lowered the weight, grabbed the Speed Rope
and got started. This Chipper was FUN (fun, using the Tavia definition). The
Pull-ups didn’t suck (the DUs did) and it was a great workout.  I ended up finishing in 15m50s (which thought
was decent) and I had enough left to attempt the Muscle-up Progressions.

5 minutes ME UB Muscle-up Progressions

They did not look pretty and I’m fairly sure I wasn’t doing
them properly. I did work at it though. 
With the rest of the #530Crew heading out, I decided to use the downtime
between classes to work on some of my homework.

3×20 GHD Back Extension
10 Deep Squats (Rig)
2×20 Ab Mat Sit-ups
10 Back Squats (@45lbs)
2000m Row
Hip Stretches
Back Rollout

I put in a good amount of work in the homework WOD and with
another round @CrossFitCanuck Saturday (and changing winter tires for my Sister
on Sunday), I am working to get back with the program.


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