It is so good to be back @CrossFitCanuck. I know it’s only
been 5 days, but when you want to WOD and can’t because your body is holding
you back, you can become for lack of a better word FRUSTRATED. I had Dr. Spin
give the shoulder (and ankle) the once over and he determined it was my Deltoid
that was in contraction because of C-6 (in my neck). Funny but it puts into
perspective how everything in the body is connected to something else. By the
time he was done driving his elbow into the contracted muscle, I was just about
ready to scream ‘Uncle’. It was more painful than breaking my leg by a long
shot.
been 5 days, but when you want to WOD and can’t because your body is holding
you back, you can become for lack of a better word FRUSTRATED. I had Dr. Spin
give the shoulder (and ankle) the once over and he determined it was my Deltoid
that was in contraction because of C-6 (in my neck). Funny but it puts into
perspective how everything in the body is connected to something else. By the
time he was done driving his elbow into the contracted muscle, I was just about
ready to scream ‘Uncle’. It was more painful than breaking my leg by a long
shot.
Warm-up ‘A’
Shuttle Run
2 Lengths Butt Kicks
Shuttle Run
2 Lengths High Knees
Shuttle Run
2 Lengths Lunges
Shuttle Run
2 Lengths Duck Hops
Shuttle Run
2 Lengths Butt Kicks
Shuttle Run
2 Lengths High Knees
Shuttle Run
2 Lengths Lunges
Shuttle Run
2 Lengths Duck Hops
Warm-up ‘B’
See Previous Posts for Movements
See Previous Posts for Movements
Now I was a little bit worried when we started today because
there was some overhead work, but I just told myself to go light and focus on
the range of motion. It didn’t start off very well though as I couldn’t even
manage to do 1 Pass-Through. I stuck with the PVC for Warm-up ‘B’ and didn’t do
any of the movements with the bar behind my neck (there’s still some pain so I
took it easy).
there was some overhead work, but I just told myself to go light and focus on
the range of motion. It didn’t start off very well though as I couldn’t even
manage to do 1 Pass-Through. I stuck with the PVC for Warm-up ‘B’ and didn’t do
any of the movements with the bar behind my neck (there’s still some pain so I
took it easy).
Coach ‘D’ Snatch Complex (8 minute EMOM)
2x Snatch Grip Deadlift
Low Hang Snatch
OHS
Snatch Balance (Didn’t Do)
Push Press (Behind the Neck, Snatch Grip – Didn’t Do)
2x Snatch Grip Deadlift
Low Hang Snatch
OHS
Snatch Balance (Didn’t Do)
Push Press (Behind the Neck, Snatch Grip – Didn’t Do)
No as much as I would have loved to throw around some solid
weights, I kept it light so that I could try the Low Hang Snatch and the OHS. I
was working @65lbs and getting the weight overhead felt ok, but mobility in the
Squat was still gross. Next up was a Death by Snatch Ladder and even though I stuck
with the light weight, the issue I was having was getting into the Squat. Made
it through round 6 and failed in the 7th.
weights, I kept it light so that I could try the Low Hang Snatch and the OHS. I
was working @65lbs and getting the weight overhead felt ok, but mobility in the
Squat was still gross. Next up was a Death by Snatch Ladder and even though I stuck
with the light weight, the issue I was having was getting into the Squat. Made
it through round 6 and failed in the 7th.
WOD (12 minute AMRAP)
5 Clean and Jerk (@85lbs)
10 HSPU (Box)
20 DUs
5 Clean and Jerk (@85lbs)
10 HSPU (Box)
20 DUs
3 full rounds plus 5 Clean & Jerks done in the 12
minutes, but the hard part was the HSPU. I couldn’t really get close to the box
as it was taxing my shoulder a lot. I did manage to actually string some DUs together which was very exciting. Also on the plus side, after the WOD and the
Cash-out, putting on my shirt didn’t reduce me to a crying mass of pain. That is a definite improvement. It felt good
to be back, but I was a little disappointed by the weights I was using.
minutes, but the hard part was the HSPU. I couldn’t really get close to the box
as it was taxing my shoulder a lot. I did manage to actually string some DUs together which was very exciting. Also on the plus side, after the WOD and the
Cash-out, putting on my shirt didn’t reduce me to a crying mass of pain. That is a definite improvement. It felt good
to be back, but I was a little disappointed by the weights I was using.
Cash-out
3 Rounds of
5 Tire Flips
10 Sledgehammers
100m Sprint
3 Rounds of
5 Tire Flips
10 Sledgehammers
100m Sprint
Now I haven’t been on the bike this week (Jillian wants me
riding 3x per week), but I haven’t been sleeping well. It’s tough learning to sleep on your back
when you’ve been a side sleeper for years.
Necessary change though as the pressure on my shoulder when I slept was
a major factor in the shoulder troubles. Hopefully I will be back with the
program in the next couple of days (and for sure by next week). I’m also going to start the delayed Paleo
Challenge July 1.
riding 3x per week), but I haven’t been sleeping well. It’s tough learning to sleep on your back
when you’ve been a side sleeper for years.
Necessary change though as the pressure on my shoulder when I slept was
a major factor in the shoulder troubles. Hopefully I will be back with the
program in the next couple of days (and for sure by next week). I’m also going to start the delayed Paleo
Challenge July 1.
B-WOD
3×20 GHD Back Extensions (15lb Kettlebell)
5 Deep Squats (Rig)
Shoulder Stretches
3×20 Abmat Sit-ups
Calf Rollout
Back Rollout
Before I go though, I want to share a recipe that was passed
on to me (it is paleo and delicious). It was created by someone else, but it is
easy and soooooo good (just ask @Wardy_).
on to me (it is paleo and delicious). It was created by someone else, but it is
easy and soooooo good (just ask @Wardy_).
Paleo Crack Bars
8 tbsp Coconut Oil
8 tbsp Honey
2 Cups Shredded Unsweetened Coconut
1/2 Cup Cocoa Powder
1/2 Cup Almond Flour
8 tbsp Coconut Oil
8 tbsp Honey
2 Cups Shredded Unsweetened Coconut
1/2 Cup Cocoa Powder
1/2 Cup Almond Flour
–
Mix all the dry ingredients in a bowl
Mix all the dry ingredients in a bowl
–
Heat the honey and coconut oil over low heat
Heat the honey and coconut oil over low heat
–
Mix the honey and oil into the dry ingredients
and mix well
Mix the honey and oil into the dry ingredients
and mix well
–
Place on a cookie sheet lined with wax paper and
put in freezer for 15 minutes
Place on a cookie sheet lined with wax paper and
put in freezer for 15 minutes
–
Remove and Enjoy
Remove and Enjoy
Beez