Daytona Five Hundred (and One)

Thanks to @jonokim11 for the photo

It’s the Daytona Five Hundred Beez, not Five Hundred (and
One). Well Monday’s post was supposed to be called Daytona Five Hundred in
honor of my 500th post on the blog (but I was half asleep as I was
typing it out and forgot). 500 hundred posts since I started this ‘little’
adventure to get myself into shape and be healthy. I’ve moved from P90X to
GoodLife and from there to Cycling and finally onto CrossFit.  Now don’t downplay nutrition and the lifestyle
changes I’ve had to make, but each step has built the person I am today. Thanks
for coming along on the ride with me.

Warm-up ‘A’
400m Run
10 Good Mornings
10 Inch Worms
10 Scorpion Kicks
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)
3 Bounces

Today was my first day back @CrossFitCanuck and after 11
days off, I was a little (actually a lot) worried about how my body would react
to the time off. Especially since Dr. Spin and Dr. Dimitri went to town on me
yesterday to try and solve my shoulder issues. When I read the WOD this morning
the first thought was it was going to be FUN (oh-oh, I’m starting to use Tavia’s
dictionary). I missed the Deadlifts for @girmantitov birthday so this was going
to be my chance to get back at them. 7 rounds of 3 reps working @255lbs. It was
heavy and I really need to work on keeping my chest up, but it was fun lifting.

WOD (For Time)
15 Burpees over Bar
15 Power Cleans (@135lbs)
10 HSPU
15 Burpees over Bar
30 Front Squats (@135lbs)
10 HSPU
15 Burpees over Bar
15 Push Press (@135lbs)
10 HSPU

Wow, not as much fun as I thought. Bah, who am I kidding, it
was awesome.  The feeling you get when
you have almost nothing left in the tank and you still have a ton of reps to
do. For some reason I struggled on the Push Press. No idea why, but I couldn’t
seem to catch the weight on the way down. Frustrating but hopefully just an anomaly.
I finished in 20 minutes flat and I was quite spent when we were finished.  I love being back with the #530Crew because
as always we worked our butts off and finished strong.

Cash-out
3 Rounds of
100m Sprint
ME Kettlebell Swings (@35lbs)

We had some fun with the Cash-out (once everyone peeled
themselves off the floor) and there was some racing. I even took the shackles
off and went full out for the Sprints. 
It doesn’t happen often (and I might not look it), but I am pretty quick
over short distances.   Kettlebell Swings
of 19, 10 and 10 after the runs. Now because I had been slacking in the week
leading to my vacation (and I’m never taking more than 3 days off from CrossFit
again EVER) and after having watched the best of Canada East, BWODs are back!

B-WOD
3×20 GHD Back Extension (with 15lb plate)
5 Deep Squats (Rig)
Shoulder Stretches
10 Candlesticks
Back Rollout
Calf Rollout
Hip Stretches
 
Now with the silliness that is my life right now, my diet
hasn’t been awesome.  It is better than
before, but starting Saturday I’m doing another 30-Day Challenge. It should be
interesting to see what kind of weight loss I can achieve going hard at it
again. I’m behind the goal that Jillian set (she was looking for 285lbs by May
31, but I’m only at 290lbs), but I’m happy with my progress.  Hopefully full paleo, Ride for Heart and a
renewed desire to be better will yield big results.

Beez

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One thought on “Daytona Five Hundred (and One)

  1. congrats on your milestone bernzie, i enjoy the read and appreciate the effort.
    best of luck with your goals.

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