Totally unrelated photo of @missade3, except she has brownies in her shirt…
Oh Deadlifts. I Love You. Today, I was not
excited to see you. It’s nothing personal, it’s nothing that’s permanent and it
probably has to do with the 1 – MILLION Deads we did on Saturday. Sometimes the
thing you love most has to remind you that you are still @CrossFitCanuck to
work and that not all the work is easy. We are in Day 2 of Wendler and it
didn’t get any easier. With Pause Front Squats on the menu, I was a bit
hesitant. Since Texas I’ve had issues with the Squat (Front and Back). My hips
ache and for a while there it felt like my knee was going to explode. With the
Half coming up, I’m going to put the Squats on hold just to make sure I’m good
to go.
Paleo Potluck organized by @SavannahJessie
Warm-up
500m Row
4 minute AMRAP
10 Skips
15 Squats
20 Mountain Climbers
We are certainly packing a whole lot of
work into our sessions and today was no different. We started with Deadlifts at
70%, 80% and 90% of our training maxes. For me that worked out to 3 reps
@330lbs. It was heavy. Really heavy and I could feel my form slipping on the
last rep. We moved to the rack and Shoulder Press was our next order of
business. Working at 95lbs, 5 reps every 90 seconds for 6 minutes. Load up
again for Pause Front Squats every 2 minutes for 6 minutes. I was at 155lbs and
managed to get through everything except the last set. The 3 seconds in the
whole were not comfy and I decided to call it off.
WOD
2 minutes of
ME Burpees
6 minutes of
15 Kettlebell Swings (@70lbs)
90 Single Skips
2 minutes of
ME Burpees
Gross. Just gross. I struggled with the
heavy Kettlebell for the first time in forever. I had to break the reps up into
5’s and the skips were not DUs (although I should have been attempting). I had
no arms to get up from the Burpees and I was tired all around. My total rep
count was 143 (I divided the Skips by 3) and for a 10 minute WOD, this one was
tough.
BWOD
2,010m Run
Neck Smash (Supernova)
Lat Smash (Supernova)
Hip Smash (Supernova)
Glute Smash (Supernova)
Glute Stretch
Hip Stretch
Back Stretch
7 Pull-ups (from the Dead Hang!!)
I’m feeling a little run down right now and
I’m trying to decide if I’m getting sick or what. My protein intake has been
down so that might be playing a role. I may need to start taking Fish Oils
again too. The countdown is on to my L1 course and there is a whole lot of
studying that still has to go on. I’m a little nervous, but really excited to
take this on. See you tomorrow.
Beez
