Now before we get to the excitement of laying in a steel
pipe being bombarded by electromagnetic radiation (and no, I did not get
superpowers… sad face) we had an adventurous day @CrossFitCanuck. Now I was FINALLY feeling better after a
longer then usual recovery time (my legs just didn’t bounce back after Monday)
and I was just getting started with the warm-up when I ran into a problem.
Someone missed putting a 10lb plate away and as I dropped of the rig I rolled
my ankle.
pipe being bombarded by electromagnetic radiation (and no, I did not get
superpowers… sad face) we had an adventurous day @CrossFitCanuck. Now I was FINALLY feeling better after a
longer then usual recovery time (my legs just didn’t bounce back after Monday)
and I was just getting started with the warm-up when I ran into a problem.
Someone missed putting a 10lb plate away and as I dropped of the rig I rolled
my ankle.
FACK!
Now there is a Burpee rule about that, but mistakes happen.
I get some of the blame for not looking where I was leaping. In OHSA
(Occupational Health and Safety Act, can you tell I did training today?), I
didn’t ensure my work area was safe, but damn.
I was pretty much ruined for the remainder of the WOD. I couldn’t Squat,
had trouble pulling and even the Power Snatch hurt.
I get some of the blame for not looking where I was leaping. In OHSA
(Occupational Health and Safety Act, can you tell I did training today?), I
didn’t ensure my work area was safe, but damn.
I was pretty much ruined for the remainder of the WOD. I couldn’t Squat,
had trouble pulling and even the Power Snatch hurt.
Warm-up
400m Run
5 Pull-ups
3 Squats
Now the original plan was for Hang Squat Snatch, but Coach D
(@DefconRX) modified me to Hang Power Snatch. Now I know there were a few
catches with knees bent instead of hips back, but it was the best I could
do. I was pretty happy that with the
limitation I was able to Hang Power Snatch 125lbs (my Snatch 1RM is 145lbs). We
followed that up with a 5 minute EMOM of 3 Hang Power Snatch @95lbs. Fun times.
We then shifted to 3 minutes, lifting every 30 seconds of 1 Snatch Pull and 1
Power Snatch.
(@DefconRX) modified me to Hang Power Snatch. Now I know there were a few
catches with knees bent instead of hips back, but it was the best I could
do. I was pretty happy that with the
limitation I was able to Hang Power Snatch 125lbs (my Snatch 1RM is 145lbs). We
followed that up with a 5 minute EMOM of 3 Hang Power Snatch @95lbs. Fun times.
We then shifted to 3 minutes, lifting every 30 seconds of 1 Snatch Pull and 1
Power Snatch.
WOD (15 minute CAP)
5 Rounds of
10 Push-ups
30 Shoulder to Overhead (@135lbs)
50 GHD Sit-ups
50 GHD Back Extensions
Now you may be looking at the GHD numbers and scratching
your head. Well they were to replace 30 DUs and when Coach D said 15 of each, I
misheard him and did 50. Well, at least I got this weeks homework out of the
way. I finished 1 Round plus 41 GHD Sit-ups. Now it’s not often that I skip the
Cash-out and the BWOD, but I had to head north to get the MRI on my shoulder.
your head. Well they were to replace 30 DUs and when Coach D said 15 of each, I
misheard him and did 50. Well, at least I got this weeks homework out of the
way. I finished 1 Round plus 41 GHD Sit-ups. Now it’s not often that I skip the
Cash-out and the BWOD, but I had to head north to get the MRI on my shoulder.
I am a happy camper that I lost the 120lbs. That little tube
is freaking tiny. They had to stuff me
in the machine, with my shoulder in a special device for 25 minutes. No moving,
no squirming, itchy nose and oh yeah, the warning from the tech that the
machine could burn me. Great, now I will be able to remain calm and not move.
Hopefully this will provide answers to my shoulder issues.
is freaking tiny. They had to stuff me
in the machine, with my shoulder in a special device for 25 minutes. No moving,
no squirming, itchy nose and oh yeah, the warning from the tech that the
machine could burn me. Great, now I will be able to remain calm and not move.
Hopefully this will provide answers to my shoulder issues.
The plan for the weekend is still to get a run in, but we’ll
have to see. Catch you on the flipside.
have to see. Catch you on the flipside.
Beez
ps
If you go to Muscle Care and purchase anything, you will get 20% off your purchase. Use the code BERNIE when you checkout and.
