I Will If You Do…

Don’t Stop and Find The Silver Lining…
Well the grey cloud lifted a little bit on
Wednesday and I was determined to really try and put extra work in. It may
sting, but all that work will translate in the long run. Now I’m starting to
come down with someone’s cold, but so far, if you CrossFit you can hold it
back. It is slowing down my lung capacity, but everything else seems to be
working fine.  Overnight I’ve also been
wrapping my knee in a compress with @Muscle_Care ointment underneath. So far it
has been feeling good in the morning so let’s hope it translates.
400m Run
MAT Pec Ativation
MAT Serratus Activation
MAT Ankle Activation
Tabata Shuttle (x4)
Group Warm-up
Coach Ade had us hopping with an old school
running warm-up TABATA style (20 seconds on, 10 seconds off). Then it was time
to hit the Heavy Bench Press. Am I making it up? Nope. 8 Reps every 90 seconds
@200lbs. Wow! It got heavy and stayed that way. I was all right for the first
few rounds, but it got to be too much for me and I failed on the last round. We
followed this up with a 6 minute EMOM of Clean Pulls @185lbs. No night would be
complete without Ring Dips (Purple) and HSPU (Box). 3 minutes of each, ME (max
12 reps).
WOD (10 minute AMRAP)
10 Kettlebell Push Press Left Arm (@35lbs)
10 Kettlebell Overhead Lunges Left Arm (@35lbs)
10 Kettlebell Push Press Right Arm (@35lbs)
10 Kettlebell Overhead Lunges Right Arm
10 Chest to Bar
This was quite the little burner. I scaled
down the weight so that I would be working with an even bell on both sides, but
the hard part was the Chest to Bar. I still need some momentum to get up there,
but I feel that the hip ‘pop’ is pretty solid sometimes… So many things to work
on. I finished 2 Rounds + 8 Kettlebell Lunges on the right.
50 GHD Sit-ups
50 GHD Back Extensions
4×3 Pull-up Holds (at the Top)
25 Ring Rows
25 Hallow Rocks
5 Deep Rig Squats
5 Candlesticks
Shoulder Mobility (Band)
Glute Stretch
Hip Stretches
Back Stretch
Lat Smash (Supernova)
Hip Smash (Supernova)
Trap Smash (Supernova)
Now I have been known to convince some
people to do a bit of extra work at the end of a WOD. Nobody really likes to
workout alone. Well for the last while I’ve been convincing Jojo to do her
50/50 GHD Sit-ups/Extensions every week and a few Pull-ups after every class.
The results are paying off and she is turning into a Pull-up machine. Tonight
though, she turned the tables on me and made sure that I completed all the
homework for our Muscle-up Training. My hands were tired, my shoulders were
tired, but team work helps you get through it. Thank Jojo!
Lots of Mobility and a Thursday WOD on deck…


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