Welcome Home!

Now I’m not exactly sure what’s going on here, but I think
@SarahBassels and Robin are just demonstrating how happy I feel to be back
@CrossFitCanuck. After a week on the hill I realized that while it was work, it
wasn’t work at the box. @keilshammer, skip to the next paragraph because you
don’t want to hear about some of the details. With my body zooming down the
hill there are stresses you don’t find when doing Pull-ups, Push-ups and
Deadlifts. I was nursing my hip (from the last post) and my hamstring (from
hard work) so I’m a little bit slow until I get adjusted by Dr. Spin tomorrow.
Still it is GREAT to be home!
300m Row
50 Jumping Jacks
90 Skips
20 Squats
10 Push-ups
I have to say that I was a bit worried about today.
@SarahBassels may have inadvertently requested Heavy Thrusters (it’s ok Baz…) and
after being gone for more than 5 days I was worried.  Add in Back Squats and it was going to be a
struggle. First up every 90s complete 8 Back Squats @150lbs and then complete 1
minute of ME Chest to Bar Pull-ups. Now do that 4 times…
Oh look, there’s a twist today. We were doing Tabata gym
width sprints. 20 seconds all out sprint, back and forth with 10 seconds of
rest. Each width counts as 1. Just like Coach Z said, it was just like football
practice. Yup, I hated doing Suicides then too. On the plus side, I was pretty
happy (and gassed) with how I did. Got in a total of 47.
WOD (10 minute CAP)
10 Thrusters (115lbs)
20 Knees to Elbows
10 Power Snatch (@115lbs)
10 HSPU (Box)
100 DUs
10 Power Snatch
20 Knees to Elbows
10 Thrusters
Now that was a chipper. 
Lots of work in a very short period of time. We had the option of doing
single skips, but I’m never going to get better at DUs if I don’t keep working
on them. I made it to 24 DUs before I capped out. Somehow, the rope got me
again. I’m not even sure how this even happens, but the Vampire (my rope’s new
name) seems to get blood out of me after every WOD. Oh well, maybe more
practice will equal less blood.
Tabata Hollow Rocks (slow Sit-ups in the 10 second rest)
Lots of stretching was on the menu tonight, but no really
serious homework. I will try hard not to have a blow out this week with my
three sessions as I get ready for a week on a boat.  Sadly, T-Pain will not be joining me.
Glute Stretch
Groin Stretch
Forearm Stretch
Sumo Squat Stretch
CoreStrength Homework
5 Pull-ups (Bar)
5 Pull-ups (Rings)
300m Row
Nothing crazy, but a good day at the office. Rest day, back
to back and then travel. The goal is for some running and weight room work
while bobbing in the ocean next week. 

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