There seems to be a disturbing trend the last couple of
weeks. I had to cancel another class @CrossFitCanuck. Ugh, it makes me sick to
do it, but my body complained to the point where I had no choice. Hips, traps
and various components where all voicing their displeasure and I took the
opportunity to use the services of @Wardy_. Thank goodness for the session
because there was some crispiness… Lots of crispiness. Teres major and minor
(muscle groups seen below) were the culprits behind some of my issues working
overhead.  Hopefully this is a step in
the direction of healing.
400m Run (it was chilly)
10 Good Mornings
15 Jumping Jacks
20 Lunges
15 Squats
10 Kettlebell Swings (35lbs)
The goal was to try and take it easy and see how the
treatment would affect the various components that @Wardy_ worked on. First up
was some Snatch work and it only took 1 attempt to know that we weren’t going
to continue. Coach D (@DefconRX) modified me to Clean Pulls. 10 minutes to
complete 5 sets of 2 pause Clean Pulls. We finished that and moved on to
another 10 minutes of 5 sets of 2 pause Squat Cleans and 1 Jerk. My max weight
for each of these movements was 155lbs.
WOD (10 minute AMRAP)
30 Kettlebell Swings (@50lbs)
20 Kettlebell Snatch (@50lbs Right, @35lbs Left)
10 Toes to Bar
Coach 2 wanted a minimum of 2 rounds from the whole #530Crew
and everybody delivered. I had to downsize the weight for the left shoulder,
but everything else was at RX (small cartwheel). My Toes to Bar are getting
slightly easier, but I still need to take a bit of a run at it. Slowly
progressing. With a late kick on the end I was able to get 2 rounds plus 24
Kettlebell Swings in.
3x400m Run
Originally the Cash-out was supposed to be Sprints with a
1:1 Rest, but we made an executive decision because of the cold and completed
all of them together. With a sprint finish to close out, I felt pretty good.
Sore, but overall I felt fantastic.
Glute Stretch
Hip Stretches
Back Stretch
Quadriceps Stretch
With Good Friday tomorrow and a big weekend ahead, I made a
last second decision to head to Kitchener to visit the Parentals. I don’t get
to see them nearly enough and I know Momma C was disappointed that I would only
be home on Sunday. Not to be too sappy, but the reason I’m here today with the
success I’ve had isn’t just hard work, but the support network I have. The
@CrossFitCanuck family and my friends are a big part, but I wouldn’t be here
without my family. Thank You, I know I don’t say it enough.

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