Monster Jam Style

Wow, my brain is having a tough time making my fingers work
the keyboard right now. Could be the hangover from the Ride for Heart, could be
the Tire Flips, or it could be the fear of Tavia saying, “I have something new
for you”. Not scary you say? Well as she walked past, I could have sworn she
said “…but you’re not going to like it”. That should strike fear into the heart
of just about anyone. If you want to improve, odds are it won’t be easy. Now I seriously
contemplated cancelling today, but I hate the thought of taking the ‘easy’ way

Warm-up ‘A’
400m Run
3 minute Ladder of
Wallball (@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

Today was a 3-fold strength session followed by a 12 minute
WOD. I’m still fighting an issue with my left shoulder (and it comes into play
in strength session 2). It’s a toss-up right now if it’s biceps, pectoral or
Supraspinatus Inflammation (Virtual Sports Injury Clinic). Whatever the heck it
is, it has OFFICIALLY outstayed its welcome (you. pain… vamoose). First up,7
rounds of 1 rep Snatch @95lbs. I tried to focus on my feet, because the first
few rounds I was going way too wide. Once that was done it was Snatch Grip Push
Press (from the back rack position). Here’s where the problem started. I got
the weight up and into position and on my back, but as soon as I started the
press I had to bail out. There would be no control of the weight on the way
down and as a result I got moved onto the ME OHS. I scored 11 unbroken, but I wasn’t
happy with the depth.

12 minute AMRAP
7 Power Clean and Jerk (@125lbs)
14 Front Squats
200m Run

2 full rounds plus 3 Power Clean and Jerks in the 12
minutes.  Not bad considering I’m coming
off a 75KM ride 24 hours ago. I was really happy about the run. I really felt
like I had a good pace and it wasn’t labored. It was an awesome performance all
around tonight by the #530Crew.

3×10 Tire Flips
3×10 Tire Jumps

I had to cut the jumps down from 20 to 10 because they are
tough of the ankles of glass, but the only way to get stronger is to do it.  The Flips were extra fun because it was the
first time I got to play with the tires. Damn… Heavy… So much fun! Where’s my
head at? I forgot to mention what Jillian had in store for me. Before the
Cash-out she brings me to a platform and has me do a FULL Squat (with her
assistance to keep from falling flat on my backside).  That type of squat has NEVER happened before.
It is now being added to my homework nightly.

3×20 GHD Back Extensions (with 15lb Kettlebell)
Shoulder Stretches
Forearm Stretches
Calf Rollout
Hip Stretches
Back Rollout

These new Squat exercises could be interesting and they got
easier for reps 2 and 3. My hips were tired from biking, though so we’ll see.  I have Tuesday off and then Wednesday, Thursday
and Saturday to finish the CrossFit week.


Related posts