New Toys!!

Thanks Mouse!

Gotta love getting presents (nice set of Rogue collars). I
wasn’t sure how today was going to play out, but it started off on a high note.
My body only hurt a bit. I’ve been trying to narrow down the weird change the
last few days and it might have come down to my recovery drink. Tomorrow will
be the deciding factor but I’m pretty sure that how I’m sleeping is also
playing a roll. Now don’t get me wrong, it has sounded a bit doom and gloomy,
but that’s part of the journey. It won’t be sunny every day, but you’ll get an
honest look at this adventure (I hope you will keep following along).

Warm-up ‘A’
Course Setup Outside
2x Jog
High Knees
High Heels
Duck Hops**
2x Run

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

Now there are ** by the Duck Hops because I skipped them so
that I could get a progress measurement done before Tavia had to leave. Queue
the ray of sunshine. 295lbs and based on the pinching and number crunching 20%
body fat. The numbers in both categories are still going down and with an
attainable goal for the next couple of months I should be getting back on

Bear Complex (Canuck Style)
5 minutes to Find Heaviest Weight
Squat Clean
Push Press
Back Squat
Push Press


3 minute AMRAP

Now that was a fun little activity. It was cool to see the
@CrossFitCanuck twist on the Bear Complex because @Keilshammer and I got to try
this out when we visited CrossFit Indestri in Collingwood. I managed to finish
7 rounds plus the first Push Press working @115lbs.

A – 2 Rounds for Time
10 Hang Power Snatch (@115lbs)
20 Box Jumps (4x45lb Plates)

@ the 6 minute mark

B – 3 Rounds for Time
10 Push Press (@115lbs)
15 Knees to Elbows

@ the 15 minute mark

C – Complete
400m Run
20 Wallball (@20lbs)
400m Run

Theoretically if you finished A and B quickly you could use
the remaining time to rest.  I did finish
early, but I’m not sure rests of 02s and 21s count. I started at RX weight, but
as I tried to work the Power Snatch, it was no dice. Went down 20lbs and got
moving with the goal of finishing. Headed out on the run (which was tough) and
my whole focus was on making sure that I didn’t stop.  I ran both runs. For those that are
interested in the times, I finished A at 5m58s, B at 14m39s and C at 21m52s.

5 Deep Squats (Rig)
3×20 GHD Back Extensions (with 10lb plate)
10 Candlesticks
5 Chin-ups
Hip Stretches
Back Rollout
Quad Rollout

I’m not scheduled at the box tomorrow, but I’m thinking of
going in to do some mobility and stretching (and to cheer on the folks doing
Olympic Total). There is also the possibility of a Run or a Spin tomorrow, but I’m
not promising anything (it will depend on my legs).


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