Bon Voyage!

What a day, what a day. It seems like the Universe was
actively conspiring to get me to commit murder today. From the jackass who
nearly ran me off the 401 (and happens to be employed at the Big K with me) to
the moron who parked in my spot for the 4th time, it has been an
exercise in not throwing fists. It’s a good thing I’ve grown more calm, cool
and collected in my old age, because 5 years ago, somebody would have gotten a
Smackdown. When you screw up, don’t say “it happens” (especially when it is
clearly your fault), say (and mean) “I’m sorry”. How much dumb stuff could be
avoided if people owned up to their mistakes.
Rant Over.
500m Row
2 Rounds of
5 Burpees
15 Push-ups
20 Jumping Jacks
The word ‘scorcher’ came to mind when seeing today’s WOD
(and is it weird that the word FUN quickly followed it?). Back Squats and
Thrusters to lead off a Deadlift (Yay!) conditioning component. I teamed up
with @keilshammer again (thanks for the push) and we hit 5 Back Squats @185lbs
every 45 seconds for 5 rounds. I’m still on the plates, but it felt if not
good, decent today. Nothing really hurts anymore (for the first time in longer
than I can remember), but I am stiff. Nothing seems to want to move freely. Then
came the Thrusters. Damn you Thrusters (*shakes fist). 2 minutes on, 2 minutes
rest, 1 minute on, 1 minute rest, 30 seconds on, 30 seconds rest and 15 seconds
on. I managed to 18, 11, 7 and 5 reps.
WOD (15 minute CAP)
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Deadlift (@225lbs)
2 – 4 – 6 – 8 – 10 – 12 – 14 – 16 – 18 – 20
Box Jumps (24” Box)
1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10
Burpee Over Bar
So the way this one works is R1 you do 10 Deadlifts, 2 Box
Jumps and a Burpee Over Bar. In R2 you do 9 Deadlifts, 4 Box Jumps and 2
Burpees, all the way to the end. Now I had a feeling that I wasn’t going to be
able to finish in under 15 minutes (damn Box Jumps), but because I have been
waaaaaayyy off track in my nutrition and my training, I was going to FINISH. The
CAP came and went and the Deadlifts went, but I still wasn’t done, but with a
time of 23m54s I did finish. Thanks to the #530Crew for cheering me on to get
it done.
20 Heavy Russians (5 @70lbs, 15 @50lbs)
I was absolutely spent from that WOD.  There was nothing left in the tank and the
body was starting to ache so I called it a night here. With the cruise on deck,
I promised Jillian that I would be back and ready for the OPEN.  You may get a post or two, but I will be in a
technological no-mans land for the next week (stupid cruise ships and their
$400 for 400 minutes of internet).
Happy Trails,


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