So with the end of 2013 and the first few days of 2014 I’m
closing out with 5 of the last 6 days @CrossFitCanuck. Now this is more than my
usual 4 days a week, but I’ve been feeling exceptionally good and the progress
has been coming fast and furious (not to be confused with The Fast and The
Furious). Last night was a long heavy session followed by a burner and it was a
stupid amount of fun. Now this pace may not be sustainable with real world
commitments (stupid 9 to 5 non WOD hours), but I will give it a go as I try and
make my 2014 goals a reality.
closing out with 5 of the last 6 days @CrossFitCanuck. Now this is more than my
usual 4 days a week, but I’ve been feeling exceptionally good and the progress
has been coming fast and furious (not to be confused with The Fast and The
Furious). Last night was a long heavy session followed by a burner and it was a
stupid amount of fun. Now this pace may not be sustainable with real world
commitments (stupid 9 to 5 non WOD hours), but I will give it a go as I try and
make my 2014 goals a reality.
Warm-up
500m Row
2 Rounds of
5 Inch Worms
10 Beat Swings
5 Push-ups
10 OHS
I attempted the OHS with the PVC and while I got depth, it
still didn’t feel good. @SarahBassels and @luvmousey have a specialist that
they’ve been working with and I think I will see if he can get this shoulder
back to 100%. Still besides the lack of overhead lifting it’s been a banner
start to the year. We started today with the ‘Walking Wall of Snatch’. It was a
complex that we ran at the Canuck Games, but because it involves OHS and Snatch
I had to modify. I would be working on a 3 Rep Deadlift. 1 Wall Walk, 3
Deadlifts. Go up 10lbs. 2 Wall Walks, 3 Deadlifts… There was a 10 minute CAP
and it was sweet! Sweet? Well from the Games (where I got my thighs to the
wall) to today (where I had my chest against the wall) there has been some
improvement. I finished with 4 Wall Walks and a Triple Deadlift of 255lbs.
still didn’t feel good. @SarahBassels and @luvmousey have a specialist that
they’ve been working with and I think I will see if he can get this shoulder
back to 100%. Still besides the lack of overhead lifting it’s been a banner
start to the year. We started today with the ‘Walking Wall of Snatch’. It was a
complex that we ran at the Canuck Games, but because it involves OHS and Snatch
I had to modify. I would be working on a 3 Rep Deadlift. 1 Wall Walk, 3
Deadlifts. Go up 10lbs. 2 Wall Walks, 3 Deadlifts… There was a 10 minute CAP
and it was sweet! Sweet? Well from the Games (where I got my thighs to the
wall) to today (where I had my chest against the wall) there has been some
improvement. I finished with 4 Wall Walks and a Triple Deadlift of 255lbs.
GymNasty Grace (20 minute CAP)
3 Rope Climbs
20 HSPU (Box)
30 Knees to Elbows
20 Ring Dips (Green)
3 Rope Climbs
Then…
30 Front Rack Lunges (@135lbs)
I finished the Nasty part in 7m50s and the whole WOD in
10m57s. The coolest part though was I had maybe my best Rope Climb EVER! Ever?
Yup! Before my shoulders got tired and my feet took a vacation I put together 2
climbs where everything was working. Good pulls and SOLID foot locks. Now that
has never happened (not even when I made it to the top). What a difference it
makes when your feet work properly. The coolest part though was how hard
everyone pushed today to get through it. Totally amazing to watch.
10m57s. The coolest part though was I had maybe my best Rope Climb EVER! Ever?
Yup! Before my shoulders got tired and my feet took a vacation I put together 2
climbs where everything was working. Good pulls and SOLID foot locks. Now that
has never happened (not even when I made it to the top). What a difference it
makes when your feet work properly. The coolest part though was how hard
everyone pushed today to get through it. Totally amazing to watch.
BWOD
10 Pull-ups
Glute Stretch
Shoulder Mobility
Shoulder Stretch
Ankle Mobility (Plate)
My body was pretty gassed by the time we did group mobility,
but it was great to WOD with a bunch of Canucks I haven’t seen in a while (ok,
seen maybe, but haven’t WOD’d with). My goal is a light Run or a Spin tomorrow,
but it will all depend on how the body is feeling. It’s been a busy week, but
what a great start to the year.
but it was great to WOD with a bunch of Canucks I haven’t seen in a while (ok,
seen maybe, but haven’t WOD’d with). My goal is a light Run or a Spin tomorrow,
but it will all depend on how the body is feeling. It’s been a busy week, but
what a great start to the year.
Beez
