Birthday WODs are seriously going Now the Rope and I have been disagreeing on
some things since my birthday. In fact, I don’t know if I have a mental block
or what, but I have been struggling to climb since my last successful attempt.
I always feel like I don’t have a good lock with my feet and as I result my
arms are burning out. I think it’s time to refocus.
to do me in soon, but not
this day. A nice Saturday morning session to celebrate Riley’s birthday and we
were taking a bite out of Ralph. What makes Ralph so special you ask? 4 rounds
for time with 3 Rope Climbs at the end of each of them.
Warm-up ‘A’
400m Run
2 Rounds of
10 Inch Worms
10 Duck Hops
10 Push-ups
10 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
3 Arc Angels
Before we get to Ralph though, we have 12 minutes to find a
1 RM Snatch. Ugh, Olympic Lifts are still the bane of my existence and Snatch I
s right near the top of problem movements. I have trouble with the grip because
I can’t wrap my thumb so I’m still trying to figure out how to get around it. I
didn’t manage to hit a PR and Jillian stopped me from doing something stupid
(jumping weights too quickly), but still hit 130lbs. I tied my 1 RM, but failed 2 attempts
@135lbs. Oh, well… Next time.
Ralph (4 Rounds for Time)
8 Deadlifts (@250lbs)
16 Burpees
3 Rope Climbs / 27 Ring Rows + 27 Knees to Elbows
600m Run
Tavia put a CAP of 30 minutes on the WOD (unless you got
into a run before then) and it was a doozy. I finished 3 full rounds in 30m38s.
The last run was tough and I had to switch from pursuit mode (trying to catch
@katieandrien) to don’t get passed mode (getting chased down by Suzanna). The
Rope was tough and I had a combo platter of Rope Climbs and the Ring Row/K2E
pairing.
I was pretty burned out after this one, especially after the damn
Rope. There was no B-WOD, but I did
spend an hour pre WOD working on shoulder mobility. I determined that there are
a lot of crispy areas and I need to be more vigilant rolling out and stretching.
Jillian and I still worked on the Deep Assisted Squats and even though they
were much easier, my hips were spent from all the activity this week.
Headed down to Rogers Centre to catch the last part of the
Blue Jays unexpected double-header (18 inning game) and to visit with the folks
in from Whitby Saturday night. A little shopping trip for Sunday, followed by
Star Trek: Into Darkness with @Wardy_.
Beez
