Well it’s been a busy few days. Now you haven’t heard from
me since Thursday, but that doesn’t mean I have been completely idle. First
off, big thanks to @Leslie_Morton and @C_R_Morton for hosting this weekends
fun. Now the dietary intake may not have been to spec and the booze may have
been flowing, but the Bocci-Texas Horshoes-Beersby-Sequence tournament kept us
moving. It was a great time!
The ankle is feeling better, but it is still sore. The
mobility isn’t all the way back, but it’s good enough to get back to work.
Besides, I couldn’t miss today, because it’s @SavannahJessie first day
@CrossFitCanuck.
Warm-up
400m Run
400m Group Run
Group Warm-up
I have to say, the new group warm-up format is way harder
then what we used to do, but everything we do, makes us better. Besides,
nothing could dampen the excitement about today’s partner WOD. In fact, I had
the 6am wake from @SarahBassels making sure I had seen it and asking to be her
partner. Hell Yeah! Deadlifts and Power Cleans, oh my. Before we got to the fun
though, Back Squats, lifting every 90 seconds for 6 minutes @160lbs. It’s
deload week for Texas before we enter the final week. We followed that up with
a preview of our next cycle, Muscle-up prep. 8 minutes of Wall Walks. I managed
to get 16 of the 30 in.
Guy’s First (8 minute CAP)
2 Rounds of
10 Power Cleans (M, @145lbs)
15 Deadlifts (F, @145lbs)
2 Rounds of
15 Push Press (M, @95lbs)
10 Power Cleans (F, @95lbs)
4 Rounds (Each) of
10 Lateral Burpee Over Bar
That was fast and saucy. @SarahBassels and I blew through
the weighted portion and made it through 46 Burpees (2 Full Rounds plus 6)
before we CAPPED out. Just to put this in perspective, Tavia and Daryl B
completed that same WOD in 5m38s. Very impressive and a very well deserved
podium finish in Boston, congratulations.
Cash-out
2x100m Sprint
Now it started to rain (not sprinkle) and the ankle wasn’t
letting me get to full speed so I decided to stop my Cash-out at 2 instead of
10. I came inside and got to work on mobility and the BWOD.
BWOD
50 GHD Sit-ups
50 GHD Back Extensions
Ankle Mobility (Box)
Ankle Mobility (Band)
Shoulder Mobility (Band)
Shoulder Mobility (Rings)
5 Pull-ups
Trap Smash (Supernova)
Lat Smash (Supernova)
Hip Smash (Supernova)
Glute Stretch
Hip Stretches
I can’t wait to get back into a regular routine and I’m a
little freaked out about the pinch test that is coming next week. Jillian wants
a status update to see where we are before we drive into the home stretch. See
you Wednesday night.
Beez
