All good things must come to an end. We’ve
(finally) finished the Shoulder/Muscle-up/Pull-up Cycle @CrossFitCanuck and now
it is time to do something new. My Shoulders thank you Jillian, well they did
whenever we were done. Now we begin Wendler. I’ve got no idea who Wendler is,
but I have a feeling that when we are done with this cycle, we will be ready
for the Open. Wait, the Open? It’s just around the corner and I sit here
wondering where the year has gone. Hold your horses there Beez, let’s focus on
what we have in front of us right now.
Warm-up
500m Row
3 minute AMRAP
20 Mountain Climbers
10 Squats
5 Box Jumps
3 minute AMRAP
3 Pause Push-ups
3 Pull-ups
New movements and lots of new things for our Warm-ups. We have a
full card for today so please buckle up. Working with @SarahBassels (who is
finally back to a normal schedule) we started with a Back Squat series lifting
every 90s for 9 minutes. We maxed out @175lbs and I hit 6 lifts. We followed
that up with the dreaded Pause Back Squat. 3 seconds in the hole @140lbs, every
2 minutes for 10 minutes. I finally felt better in the hole, even though I was
using plates, I was solid, down there and had my chest up. Normally we would be
done, but we had 5 Bench Press @168lbs every 90 seconds for 6 minutes. The
beach is over there (*flex of the biceps*).
WOD (15 minute CAP)
10 Power Snatch (95lbs)
600m Run with 20lb Wallball
10 Wallball (@20lbs)
10 Pull-ups
10 Power Snatch
400m Run with 20lb Wallball
20 Wallball
20 Pull-ups
10 Power Snatch
200m Run with 20lb Wallball
30 Wallball
30 Pull-ups
Yes, the was just as gross as it looks. Actually, let me
backtrack. This would have been fine without the Wallball Run. It is awkward to
Run this way and it makes it difficult to find a pace or keep it. I got to
13/20 Pull-ups before time ran out and I’m not to sure I could have got too
many more. The original RX was 135lbs, but Tavia wanted us to work at a weight
where we could string reps together.
Cash-out
3x20m Sled Push (70lb Sled + Jojo)
1x20m Sled Push (70lb Sled + @CADPRO00)
It has been a long time since my football days where you got to
work the Sled, but the rules remain the same. Get low. Dig in. Go. Thanks to
Jojo and @CADPRO00 for letting me push you around. Literally. With all the
Deadlifts on Saturday and the Squats/Wallballs tonight, my hamstrings were
cooked. It’s a good thing my GHD partner was here tonight to keep me honest,
because I would have skipped the homework.
BWOD
50 GHD Sit-ups
50 GHD Back Extensions
Neck Smash (Supernova)
Lat Smash (Supernova)
Hip Smash (Supernova)
Glute Smash (Supernova)
1 Pull-up (high bar, dead hang)
Glute Stretch
Hip Stretch
Back Stretch
I’m in a quandary about what to do Tuesday morning. Originally I
was supposed to bike to work, but the weather looks like it is going to be
crappy and I don’t trust Toronto drivers in the wet. I’m not sure my legs will
handle a run (plus the wet) and @SavannahJessie has challenged me to #hisnhers
running challenge. The goal, 100KMs running in the month of October. All right
Lady, you are on!
Beez
