It’s Here!!

Thursday has actually dawned. The Open is here. Can you
believe it? Truth be told I’m still feeling pretty crispy from yesterday’s
double and from life in general, but there’s no slacking now. Everyone is
gathering at @CrossFitCanuck to watch the announcement and then Wakefield and
Megatron are throwing down the WOD right after that.  It should be a great evening. The only
‘catch’ was that Tavia specifically stated in the WOD announcement that if we
were competing, we shouldn’t show up. Normally I follow direction well, but
with the shoulder pain I was experiencing after yesterday’s Pull-ups I needed
to work out the kinks (that and Thursday is part of my routine).
500m Row
3 minute Ladder of
Wallballs (@10lbs)
Air Squats
Everything today was going to be really light and more an
exercise in the motions than pushing heavy weight. It was just @CADPRO00 and I
tonight and Coach D (@DefconRX) gave us lots of flexibility. We started with a
shoulder complex of 1 Shoulder Press, 2 Push Press and 3 Push Jerks every 90
seconds for 6 minutes. I was working REALLY light (@75lbs) and was focusing on
the range of motion. We finished up and @CADPRO00 did some 1-on-1 with Coach D
on the Snatch while I did some BWOD homework.
WOD (15 minute CAP)
1000m Row
50 Wallballs (@10lbs)
30 Kettlebell Snatch (15 each arm @35lbs)
Apparently even when I’m taking it easy I pretty quick on
the Row. 3m30s for the 1000m had me feeling pretty good (especially going into
the Wallballs). Got through them quickly and worked through the Snatches at 5
reps per arm. It was fast and dirty and completed in 8m19s.
50 GHD Sit-ups
50 GHD Back Extensions
Glute Stretch
Hip Stretch
Shoulder Mobility (Band)
Shoulder Smash (Lacrosse Ball)
We hung around after the WOD and @SarahBassels and I shot
the breeze as we scarfed our brown bag dinners.  Everyone got comfy to watch the announcement
and Castro said the two words that make me cringe. Double Unders. Seriously? A
10 minute AMRAP of 30 DUs and 15 Snatch (@75lbs). I’m going to be burning a lot
of energy trying to get multiple rounds of DUs. Oh well, I will do my best and
will probably have bloody hands by the end.
Megatron and Wakefield then showed us how crispy this one is going to be! Congrats Ladies for being first to hit the Open WOD!!
Tomorrow should be interesting, to run or not to run…


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