The True North Strong And Free is another
year older and we should just take a minute, between beers and fireworks to
enjoy the country we call home. As you see news reports coming from around the
globe, be thankful that we are here in Canada. Even though it’s a holiday, it’s
not a day off for me. Tuesdays are my normal day off, but with the holiday,
what better thing is there to do then visit @CrossFitCanuck for a holiday WOD.
Warm-up
400m Run (doing 10 Squats every 30 steps)
It was a hot and schweaty one at the box
today. I rolled in just as the coaches (plus Akari and Megatron) were finishing
up. It did not look pleasant. Add to that the mystery of the disappearing shoe
(@SarahBassels) and it was a fairly eventful morning. Today was a 2 parter, a
Snatch/Clean & Jerk Ladder followed up by the Team Canada WOD. The Men’s
Ladder was 75lbs, 95lbs, 115lbs, 135lbs, 155lbs, 165lbs, 185lbs, 205lbs… It was
a 15 minute clock and you could only lift during the first 30 seconds of each
minute. You had to hit a lift or you
could not continue. I managed to Snatch (yes, you read that right) 135lbs and
then Clean & Jerked 185lbs successfully. I failed at 205lbs, but it was
ugly. It was followed up with 3 rounds of Cindy.
Team Canada (20 minute CAP)
30 Back Squats (@135lbs)
25 Burpees over Bar
20 Ground to Overhead
25 Burpees over Bar
30 Back Squats
Holy Hot! There were a lot of firsts that
went on today. I put the bar overhead and into a Back Squat for the first time
in 2014. It even felt like I had a reasonable amount of control. I feel like
this WOD would have been faster in December with the cold air, because a lot of
the time was spent just trying to breathe. This WOD was completed in 18m14s and
it was a great feeling to have this one finished.
There was no BWOD today simply because it
was so hot and humid. I did put in a full day’s work so I felt ok with that.
Here’s hoping you have a great Canada Day and stay safe.
Beez
