Hello Boys (and Girls) I’m Baaaaacccckkkkk!!!!

My Work Wife Missed Me

Try to contain yourselves people, this is an actual post for
something that not only happened in December, but also happened THIS week. I’m
slowly getting back into the swing of things and getting caught up from the
Iowa adventure. People always talk about CrossFitters always seem to talk about
CrossFit. In most cases they are fairly nasty about it. For me, it’s easy to
always talk about something that you are passionate about. Something that you
enjoy doing with people who help to make you better. If you want to slag on
that or us (notice the British term), then have at us, we can take it. Oh, and
a big F-U. I missed my Canuck Family and I really missed pushing myself. I’m
fairly sure that after having broken one of my rules (never take more than 5
days off), I’m sure I will be a hot mess the rest of the week. Guess I will
cross that bridge when I get to it.
500m Row
20 Mountain Climbers
2 Rounds of
5 Beat Swings
10 Push-ups
15 Squats
The Row felt normal and the Beat Swings and Push-ups were
great, but I hit the ‘Uh-oh’ level on my first Squat. Holy crap my legs and
hips were locked. Not tight. Tight is my normal state, I was absolutely,
without a doubt a single piece of steel with no hinges. Not good for a WOD that
has Squats, but what did I expect after 26 hours in a car and lots of
inactivity. It seems a lot has changed since I’ve been gone and we have a new
Warm-up B. It will take some time for me to get used to it, but even I have
trouble with change sometimes.
Today I was working with @Keilshammer for the strength
portion and after a really good bare bar Squat series, the day did not improve
for me. I’ve been working below my 1RM percentages in order to really focus on
getting into the hole, but today there were problems. Every 2 minutes for 6
minutes we did 2 Front Squats followed immediately by 4 Back Squats (@195lbs. I
started out with 225lbs with @Keilshammer (who was in really good form), but on
the first 2 rounds of Back Squats I bailed on the bar when my hips locked up. I
was not a happy camper. Things did improve as our next activity was a 4 minute
EMOM of 4 Jerk Presses. We worked up to 95lbs and mowed through. Coach Z
(@zlreyes) made a couple of small changes to my foot angle and felt pretty
solid with my lifts.
WOD (15 minute CAP)
3 Rounds of
10 Thrusters (@105lbs)
20 HSPU (Box)
30 Pull-ups (Purple)
40 DUs
Friggin DUs. Space was at a premium and this was a seriously
tough WOD. Heavy Thrusters followed by HSPU and a million Pull-ups. I had to
use the band because my shoulder would not have lasted for 1 round of 30, never
mind 3 rounds.  Today I CAP’d out (which
was irritating), but there was no chance that I could have finished. The
Pull-ups were hard and the DUs took it out of me. I managed to get 1 full round
plus 15HSPU. Totally gassed when the 0:00 showed up on the clock.
30 Hollow Rocks
50 Russian Twists
Originally the Cash-out was 3 rounds, but my back started squeaking
after the first 10 and by the time I got through the Russians, there was no
chance of finishing. I will do my best to recover and be ready to go again for
Wednesday, but I can feel the hurt coming.

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