I Know You Two!
Welcome to Wacky Wednesday. It was
throwback night @CrossFitCanuck for the #530Crew. The long lost @SarahBassels
was WODDING and Alain and Carm are back! It’s just like old times. Now to use a
word that hasn’t been seen in a while, I am one Crispy cat. The long run last
night had me a little bit spaced on the ride home and for most of the evening
and the MILLION Pull-ups we’ve done over the last few days have left their
mark. Literally. Well this is the middle WOD in a 3 in a row stretch with
another Run scheduled for Thursday. Yeesh.
throwback night @CrossFitCanuck for the #530Crew. The long lost @SarahBassels
was WODDING and Alain and Carm are back! It’s just like old times. Now to use a
word that hasn’t been seen in a while, I am one Crispy cat. The long run last
night had me a little bit spaced on the ride home and for most of the evening
and the MILLION Pull-ups we’ve done over the last few days have left their
mark. Literally. Well this is the middle WOD in a 3 in a row stretch with
another Run scheduled for Thursday. Yeesh.
Warm-up
4 minute Ascending Ladder
2-2-2, 4-4-4, etc…
Wallballs (@14lbs)
Ball Slams (@14lbs)
Beat Swings
There is something oddly satisfying about
slamming a Wallball into the ground as hard as you can. Delicious. I’m not sure
who lit the fire, but the Warm-ups have definitely gone up in intensity the
last little while. They certainly get the blood pumping. We started with trying
to find a 5RM Snatch. I struggle with the Snatch at the best of times, but
using some of Coach D’s (@DefconRX) pointers and with Coach Ade (@missade3)
keeping an eye out, I hit @75lbs. Stripped the weight down to 65lbs and hit 10
ME reps. We then spent a 6 minute EMOM alternating between HSPU (Box) and
Pull-ups (*puke*).
slamming a Wallball into the ground as hard as you can. Delicious. I’m not sure
who lit the fire, but the Warm-ups have definitely gone up in intensity the
last little while. They certainly get the blood pumping. We started with trying
to find a 5RM Snatch. I struggle with the Snatch at the best of times, but
using some of Coach D’s (@DefconRX) pointers and with Coach Ade (@missade3)
keeping an eye out, I hit @75lbs. Stripped the weight down to 65lbs and hit 10
ME reps. We then spent a 6 minute EMOM alternating between HSPU (Box) and
Pull-ups (*puke*).
WOD
15 – 12 – 9 – 6 – 3 Reps of
Thrusters (@95lbs)
Knees to Elbows
**100m Run Between Rounds
That was more then 100m. Just saying. This
WOD was a tough one and with Jillian’s rule about no flying T2B’s, it was Knees
to Elbows for me. I still managed to keep a good pace and get through the
Thrusters. 13m52s to finish this hot mess. Hamstrings and Quadriceps were
feeling everything, but nothing imploded (or exploded) so that’s a good thing.
WOD was a tough one and with Jillian’s rule about no flying T2B’s, it was Knees
to Elbows for me. I still managed to keep a good pace and get through the
Thrusters. 13m52s to finish this hot mess. Hamstrings and Quadriceps were
feeling everything, but nothing imploded (or exploded) so that’s a good thing.
BWOD
50 GHD Sit-ups
50 Back Extensions
Shoulder Mobility
Ankle Mobility (plate)
5 Deep Rig Squats
Hip Stretches
It was good to have my GHD partner JoJo
back and with homework still to be checked off the list, we got to it. 50/50
and lots of mobility. I tried to hop back on the bar to do my Pull-ups, but my
hands were on fire and I couldn’t even get back up onto the bar. It’s going to
take some time (without Pull-ups) before I can get back at it. Theoretically there is a Run/WOD combo on
deck, but I will play it by ear. If it doesn’t happen, I will slot some study
time in there.
back and with homework still to be checked off the list, we got to it. 50/50
and lots of mobility. I tried to hop back on the bar to do my Pull-ups, but my
hands were on fire and I couldn’t even get back up onto the bar. It’s going to
take some time (without Pull-ups) before I can get back at it. Theoretically there is a Run/WOD combo on
deck, but I will play it by ear. If it doesn’t happen, I will slot some study
time in there.
Beez
