Mr. Spilly Plates…
No, I don’t have lines. @keilshammer got
lines for poor management of weight on a bar in the rack. Oh and almost killing
a Coach.
Now other than the fireworks in the rig,
there were some issues with today. It was setup to be a Back Squat day and I am
suffering from hip/back issues that have carried over from Wednesday. I’m not
sure the Deadlifts caused it, but they may have aggravated something that was
going on already. That combined with all the running and I am in non-Back Squat
shape. Brutal.
Warm-up
400m Row
2 Rounds of
10 Skips
10 Burpees
10 Shoulder Punches
Instead of working on the Back Squat, Tav
had me digging the Gemini into very sensitive areas of my back in an attempt to
loosen up. It did help, but the hip was still tight and that made the decision
to lighten the weights up for the WOD. You have to listen to the body
(sometimes) and just take it easier.
Gandoza (15 minute CAP)
3 Rounds
78 Skips
6 Deadlifts (@225lbs)
3 Rounds
78 Skips
9 Power Cleans (@135lbs)
3 Rounds
78 Skips
12 HSPU (Box)
For those of you keeping track, that is 702
Skips. If you still don’t have DUs, you have to make up for it by doing work.
Well I worked. The weight was challenging, but I could have gone heavier if I was
100%. I finished in 13m48s, paying special attention to stay in ‘Pike’ for the
HSPU. There wasn’t anything left but a sweaty mess trying to find some wall to
hold me up.
Cash-out
5x250m Row
1:1 Work:Rest
Yay Row! I tried to keep all my times under
1 minute, but even here I wasn’t getting my normal push. On the final round, I did
go all out (46 seconds), just to see what the body could do.
BWOD
Hip Smash (Supernova)
Glute Smash (Supernova)
Quad Smash (Supernova)
Glute Stretch
Tomorrow is supposed to be a ‘Run’ day, but
I will play it by ear. There will be work, I’m just not sure how, what or when
yet. Those are all big questions. I have 1 massage scheduled, I’m seeing Dr.
Spin in 2 weeks and I may have to visit Merlin (Ian at Core Strength) if this
doesn’t figure itself out.
Beez
