Deepest Level of Hell

Nice title eh? Well that is where I’m currently residing.
Oh-My-Freaking-Gawd (OMG for short). My legs HATE life right now. My IT Bands (I
remember the bliss when I had no idea what an IT Band was) were on fire. It
hurt to sit, it hurt to stand and everything in between. This is how I felt
when I first started @CrossFitCanuck. My only hope is that it doesn’t last for
5 days like that time. Sometimes you just have to work through the discomfort
and get back into the swing of things.
500m Row
4 minute Ladder of
Wallball (@8lbs)
Beat Swing
I got into the round of 5 before my time ran out. Holy cow
my shoulder mobility sucks. I’ve been working on the Beat Swings, but my head
just never gets very far through the window. Even the Row (which is just about
my favorite thing ever) felt terrible. I had no power in my legs and everything
just felt labored. Ugh, why can’t things be easy for a change?
After missing yesterday’s WOD (my normal off day) which
seemed designed for me, today I wasn’t feeling as confident. OHS… Yikes. We
started off with trying to find a 1RM Clean and Jerk. With the legs I had today
I was pretty sure I wasn’t going to see 200lbs, especially because it was Squat
Cleans. I hit 155lbs (with a proper Squat I will have you know) and then
miserably failed at 185lbs (I did Power Clean it, but my back said ‘no-way’ on
the Jerk). With discretion being the better part of valor I stopped at 155lbs
and entered the 5 minute Ladder with a weight of 115lbs. 1 Squat Clean and 1
Jerk. 1 Squat Clean and 2 Jerks. You get the idea. I made it all the way
through the round of 6 and ran out of time for the round of 7.
Next up, the hard part…
WOD (15 minute CAP)
20 Knees to Elbows
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 Reps of
OHS (@75lbs)
Box Jumps (20” Box)
20 Knees to Elbows
So OHS are still a pain and in order to make sure I could
get to the bottom I was using plates. I had some trouble pitching forward onto
my toes, but for the most part I felt like I did some solid work.  I also continued my trend of jumping onto the
box and completed all the reps today with a full jump. Hopefully in the New
Year I can move up to a larger box, but 1 thing at a time. I finished in a time
of 14m13s. I was gassed again, but felt really good with how everything went.
The whole #530Crew rocked and we even had Steve in from Pennsylvania for a
repeat visit. Big congrats to @paulperena for finishing the WOD even after he
CAP’d out. Same goes to Mans who did the same in the 430 class.
50 GHD Sit-ups
50 GHD Back Extensions
5×1 minute Prayers (Elbows on the barbell to stretch the
10 Pull-ups (no band)
Ankle Mobility (Green Band and the Rig)
Calf Stretches (25lb plate)
Shoulder Stretches
Hip Stretches


On the GHD and happy about it
After the no BWOD last night, I needed to get back into the
swing. The GHD homework was pretty good (I modified my position a bit), but the
two movements that felt best were the Prayers and the ankle Mobility. I have to
start increasing my flexibility so hopefully they become a regular occurrence.

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One Thought to “Deepest Level of Hell”

  1. Hey, Ev thought u were doing one arm chinups while taking a selfie….hehehe

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