You Just Have to Finish

That’s the motto of @CrossFitCanuck and it’s something that
has become more and more important to me. It doesn’t matter where you finish*,
it just matters that you finish.  So big
ups tonight to Carling who was going to bail before finishing tonight’s cash
out and then buckled down and got it done. That being said tonight was tough.
My hamstrings and shoulders were protesting everything about existence today
and they were none too pleased that Push Press, Split Jerks and Deadlifts were
on the menu (normally Deadlifts have me doing cartwheels).

Warm-up ‘A’
4x40m Jog
2x High Knees
2x Butt Kicks
4x40m 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 were some jumping motions in the Warm-up, but my
ankles were not up for that today.  I
want to make sure that I don’t end up on the shelf by doing something that my
body isn’t ready for.  Add to that the
long lay-off and I made an executive decision (sorry Jillian).

KLAKOV Complex (8 minutes EMOM all @115lbs)
Squat Clean
Front Squat
Push Press
Split Jerk


2 minute AMRAP
Clean and Jerk

It was hot today, humid and underwear rolling up disgusting.
This looks like it will be the MO for the summer, but that’s the way it is
sometimes. It was hard but we all got it done, but there was something filed in
the ‘Things That Make You Say WTF’. There was a conversation between two of the
#530Crew that went something like this. C1 “I was doing my Clean and Jerk and I
was looking straight at your butt”. C2 “Sometimes you just have to look at my

WOD (3 Rounds for Time)
10 Hang Power Snatch (@95lbs)
20 Ring Dips (Green Band)
400m Run

I did not any cooler doing this WOD. I started at RX, but
had to come down to 95lbs. I felt really good and I think I had a decent pace
going.  The runs were tough, but again,
no stopping. I even sprinted the last 50m to finish it off (sorry for not
giving you a warning @katieandrien). 
Finished in 16m27s!!

3x ME ‘L’ Sits
10 Candlesticks
20 ‘V’ Ups
40 Hollow Rock
100 Abmat Sit-ups

I am REALLY wishing that I didn’t do Candlesticks last
night. The ‘L’ sits were not so awesome. I managed to only get half of 1 before
my arms and shoulders failed. I tried, but it was no go. It took a while for me
to get all the Cash-out done, but it was done. Based on the timeline, I had to
forego the B-WOD. With the Ride for Heart this weekend, I will WOD on Friday
and then take Saturday of too prep (and shop for a cycling rain jacket).

Stay cool…


*I misread the Warm-up and only did 2xJog and 2xRun so after the Cash-out I Went and completed the others…

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