Yeah Pedro! No not the Pedro from Napoleon Dynamite, but my
cousin (in-law) Phaedra who I haven’t seen in forever. Trouble with a fun night
of catching up is the bottle of wine and the late food choices (now I take full
responsibility, just saying). I made the choice not to run Wednesday morning
and with the very fuzzy morning I made that same choice today. The only issue
is that I woke up this morning and I was feeling off (not booze related, the illness
kind). I was lethargic and achy for most of the afternoon. I know the weather
is going to change because my ankles are the size of grapefruits. It was so
bad, that after I saw we were doing Hatch, there was a brief moment where I contemplated
going home and pulling the covers over my head (then I shook my head and got on
with it).
cousin (in-law) Phaedra who I haven’t seen in forever. Trouble with a fun night
of catching up is the bottle of wine and the late food choices (now I take full
responsibility, just saying). I made the choice not to run Wednesday morning
and with the very fuzzy morning I made that same choice today. The only issue
is that I woke up this morning and I was feeling off (not booze related, the illness
kind). I was lethargic and achy for most of the afternoon. I know the weather
is going to change because my ankles are the size of grapefruits. It was so
bad, that after I saw we were doing Hatch, there was a brief moment where I contemplated
going home and pulling the covers over my head (then I shook my head and got on
with it).
Warm-up ‘A’
400m Run
3 Rounds of
10 Ring Rows
10 Squats
400m Run
3 Rounds of
10 Ring Rows
10 Squats
PR CLOCK is back in operation! That’s right Canucks the
clock is working again so when you hit those giant PR’s, make sure you get that
siren going. OK, I’m back. Hatch was the order of the day and after @defconRX
broke out the wood platforms for me, I lifted light and focused on getting
deep. It was weird to start off because without weight I got in the hole no
problem, but as soon as I loaded up I was out of balance. 1×5 reps of 95lbs,
100lbs, 105lbs and 110lbs followed by lots of Front Squats @95lbs. The Front
Squats are light because the bar is sitting on a very tender spot on my
shoulder and no matter what I do I can’t make it comfortable. Have a look at
the video below and you can see the improvements in depth, but I still have to
lose the platforms and get the body to do that all the time.
clock is working again so when you hit those giant PR’s, make sure you get that
siren going. OK, I’m back. Hatch was the order of the day and after @defconRX
broke out the wood platforms for me, I lifted light and focused on getting
deep. It was weird to start off because without weight I got in the hole no
problem, but as soon as I loaded up I was out of balance. 1×5 reps of 95lbs,
100lbs, 105lbs and 110lbs followed by lots of Front Squats @95lbs. The Front
Squats are light because the bar is sitting on a very tender spot on my
shoulder and no matter what I do I can’t make it comfortable. Have a look at
the video below and you can see the improvements in depth, but I still have to
lose the platforms and get the body to do that all the time.
WOD
5 Rounds (20 minute CAP)
6 Pull-ups (Blue Band)
6 Ring Dips (Green Band)
200m Run
15 Wallball (@20lbs)
5 Rounds (20 minute CAP)
6 Pull-ups (Blue Band)
6 Ring Dips (Green Band)
200m Run
15 Wallball (@20lbs)
It was still Hotter than the Hubs of Hell (as my Pops would
say), but we got moving. I’m in a tough spot right now for any kind of heavy
shoulder work (when it comes to the bands), am I protecting too much? Ugh. The
Pull-ups weren’t easy, but I wasn’t struggling either. Maybe I need to go Green
and Purple. It even felt good to get the heavy Wallball going. I finished in
14m25s and the whole #530Crew got done under the CAP.
say), but we got moving. I’m in a tough spot right now for any kind of heavy
shoulder work (when it comes to the bands), am I protecting too much? Ugh. The
Pull-ups weren’t easy, but I wasn’t struggling either. Maybe I need to go Green
and Purple. It even felt good to get the heavy Wallball going. I finished in
14m25s and the whole #530Crew got done under the CAP.
Cash-out
2 Rounds of
10 Tire Flips
20 Sledgehammers
2 Rounds of
10 Tire Flips
20 Sledgehammers
High 5 to my Cash-out partner Carling for getting done the
WOD and getting right after the Cash-out. Flips and hammers done all I had left
was some stretching. While I’m in High 5 mode, a big one goes out to @missade3
who was shadowing @defconRX in preparation for some teaching (YAY!!).
WOD and getting right after the Cash-out. Flips and hammers done all I had left
was some stretching. While I’m in High 5 mode, a big one goes out to @missade3
who was shadowing @defconRX in preparation for some teaching (YAY!!).
Beez
