With a Whimper and Not a Bang

The end goal…
The adventure is something that will always
be ongoing. If I stop ‘working’ (CrossFit, Cycling, Running, etc) then I could
very easily fall back into old habits and ways. This blog keeps me accountable
and it helps me show the journey.  It’s
not always easy. It’s not always pleasant, but it is an accurate representation
of what it takes to change your life. Sorry if it sounds like I’m preaching,
but Monday was a day when I got really discouraged. My body seems to be
fighting me for the last couple of weeks and I’m not sure what I can do about
it. Seems strange to say, but I will do what I know. Keep going.
400m Run
MAT Pec Ativation
MAT Serratus Activation
MAT Ankle Activation
Group Warm-up
This is going to be a replay of Thursday
(sort of).  We would be working on a
Split Jerk complex and then more Back Squats. The Squats seem to be causing
issues with my knee (which I don’t get). I think I’ve narrowed it down to my
stance being too wide and my knee not tracking properly. First though, an 8
minute EMOM of split Jerks working up to 150lbs. No issues and I felt really
good and solid (for most of them). We started the Back Squats and I had issues
right out of the gate. I could not Squat. Every 2 minutes for 8 minutes. I
reset and tried again and slowly got back to where I was supposed to be,
finishing at 165lbs.
Nancy’s Sister
5 Rounds
400m Run
15 Front Squats (@65lbs)
Nancy is one of the benchmark workouts of
CrossFit and I was having mechanical issues again. I got the weight overhead,
but the knee and the hips wouldn’t unlock and I was having troubles all around.
If the Squat was ok, the weight wasn’t overhead and vice versa. I think it’s
just a matter of getting stronger and increasing my range of motion. I still
managed to get this WOD done in 18m52s. Fine Nancy, next time.
Glute Stretch
Shoulder Mobility (Band)
Tav Shoulder Stretch (this is a good one)
Hip Stretches
3×8 Strict Pull-ups (Purple)
3×8 Deficit Pull-ups
25 Ring Rows
So the BWOD includes the new Muscle-up
Progression series that Tavia has programmed. 3 days a week of shoulder
strength and conditioning with the end goal of a Muscle-up. Now that may be a
bit of a reach still, but so was the Rope Climb when I started training to do

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