No before you look for me leaping tall buildings in a single
bound, let me clarify this for you. Tonight for the first time in FOREVER
(actually, 2 months by the Gregorian calendar), I lifted heavy. Now I didn’t
lift crazy, but I got into the triple digits and it felt good. I didn’t try and protect the joint, I didn’t
over stress it and I felt really good. Combine that with a WOD yesterday that
brought the fatigue level to Defcon Crispy and today was a good day for all
out. It wasn’t a great day for running (3.5 miles did not happen after the WOD
as planned), I was too gassed for anything other than mobility. I really wanted
too, but there wasn’t anything left in the tank.
bound, let me clarify this for you. Tonight for the first time in FOREVER
(actually, 2 months by the Gregorian calendar), I lifted heavy. Now I didn’t
lift crazy, but I got into the triple digits and it felt good. I didn’t try and protect the joint, I didn’t
over stress it and I felt really good. Combine that with a WOD yesterday that
brought the fatigue level to Defcon Crispy and today was a good day for all
out. It wasn’t a great day for running (3.5 miles did not happen after the WOD
as planned), I was too gassed for anything other than mobility. I really wanted
too, but there wasn’t anything left in the tank.
Warm-up ‘A’
800m Run
3 Rounds of
5 Beat Swings
10 Squats
15 Kettlebell Swings (@35lbs)
800m Run
3 Rounds of
5 Beat Swings
10 Squats
15 Kettlebell Swings (@35lbs)
It’s been a good couple of days as I slowly reintroduced the
Drop Snatch back into Warm-up ‘B’ and they are slow, but they happening. Good
sign. Today as was working with @CADPRO00 (who will be getting a nickname if he
keeps taking an hour to get his wrist wraps on) and while I wasn’t lifting
heavy yet, he worked really hard during the complexes. We started off with 3
Front Squats (@100lbs, pausing 2 seconds at the bottom) into Push Jerks every
90 seconds for 6 minutes. We then moved to 5 On-Toe Split Jerks (@65lbs) every
90 seconds for 6 minutes. Today’s
strength portion finished with a Push Press – Push Jerk – Split Jerk complex
(@100lbs) every 90 seconds for 6 minutes.
The last time @sarahBassels and I did this complex it felt like we were
lifting constantly for 6 minutes. Turns it we were lifting constantly because
we lifted every 45 seconds for the 6 minutes (we are some kinda smart).
Drop Snatch back into Warm-up ‘B’ and they are slow, but they happening. Good
sign. Today as was working with @CADPRO00 (who will be getting a nickname if he
keeps taking an hour to get his wrist wraps on) and while I wasn’t lifting
heavy yet, he worked really hard during the complexes. We started off with 3
Front Squats (@100lbs, pausing 2 seconds at the bottom) into Push Jerks every
90 seconds for 6 minutes. We then moved to 5 On-Toe Split Jerks (@65lbs) every
90 seconds for 6 minutes. Today’s
strength portion finished with a Push Press – Push Jerk – Split Jerk complex
(@100lbs) every 90 seconds for 6 minutes.
The last time @sarahBassels and I did this complex it felt like we were
lifting constantly for 6 minutes. Turns it we were lifting constantly because
we lifted every 45 seconds for the 6 minutes (we are some kinda smart).
WOD (20 minute CAP)
2 Rounds of
200m Run
6 Power Cleans (@135lbs)
2 Rounds of
200m Run
6 Power Cleans (@135lbs)
Then…
3 Rounds of
6 Ring Dips (Green Band)
6 Kettlebell Snatch (@50lbs)
6 Shoulder to Overhead (@135lbs)
6 Burpee Box Jumps with 2 Squats on top of the box (16” Box)
Then…
2 Rounds of
200m Run
6 Power Cleans (@135lbs)
After everything that has gone on this week, this was a
spicy, spicy WOD. I seriously need to get my eyesight checked because when I saw
the WOD today, at no point did I see Burpee. Box Jumps, fine, but there was no
Burpee… Until I got to @CrossFitCanuck. Today’s time was 17m27s and it was an all-out
barn burner. I felt really good on the Power Cleans and I feel like I could
have done RX (165lbs), but I was worried about the Shoulder to Overhead. After
2 months of lifting light it felt great to struggle to push heavy weight. I was
worried that going all out with the 165lbs would be a stretch to get overhead
and that it could lead to more issues. The Burpees even went relatively well
and I have graduated to a box (and hopefully soon to 20”).
spicy, spicy WOD. I seriously need to get my eyesight checked because when I saw
the WOD today, at no point did I see Burpee. Box Jumps, fine, but there was no
Burpee… Until I got to @CrossFitCanuck. Today’s time was 17m27s and it was an all-out
barn burner. I felt really good on the Power Cleans and I feel like I could
have done RX (165lbs), but I was worried about the Shoulder to Overhead. After
2 months of lifting light it felt great to struggle to push heavy weight. I was
worried that going all out with the 165lbs would be a stretch to get overhead
and that it could lead to more issues. The Burpees even went relatively well
and I have graduated to a box (and hopefully soon to 20”).
BWOD
Ankle Mobility
Hip Stretching
Ankle Mobility
Hip Stretching
Yes, the BWOD was thin tonight, but I was cooked. I’m going
to try and run tomorrow, but I’m not making any promises at this point. There
will be at least 1 long run in the next couple of days to hopefully get back on
plan. There’s a ride scheduled for Saturday and hopefully a run on Sunday.
to try and run tomorrow, but I’m not making any promises at this point. There
will be at least 1 long run in the next couple of days to hopefully get back on
plan. There’s a ride scheduled for Saturday and hopefully a run on Sunday.
Beez
