New and Shiny!
Wednesday (Nov 5) – Can you believe it has
been 2 years since @CrossFitCanuck opened its doors and changed the course of
my life. Sound a bit dramatic? Well, I’m not sure how you put a value on health
(or an Oscar nomination for the drama contained within this long narrative that
is my blog life). This gift that Sue Ann and Tavia have given not just me, but
all of us is one that hopefully will keep on giving. Look at yours truly, I
went from a Regular Joe, just working on shedding some pounds to someone who is
so passionate about CrossFit that he’s taken the first steps towards coaching.
Sound crazy? Well the lives that have been touched over the last 2 years can’t
be measured in numbers. Thanks Sue Ann
and Tav!
6am – Completing day 2 of week 3 was not as
painful as Monday, but it is still really frickin early in the morning. Today’s
program had a ladder of work starting with a 1:1 ratio of work to rest moving
down to 1 minute:10 second ratio and then back up.
Row
602m Row
10/10/10/10/10
5x100m Row
11×1 min work
Now on my 4th 5×100 I had a bad
start and ended up sideways. This
torqued my left shoulder and back a bit, but it wasn’t too bad. The ladder was pretty fun and my splits were
pretty consistent (305m, 311m, 308m, 309m, 299m, 286m, 282m, 282m, 301m, 304m
and 309m). Total work time was 11
minutes covering 3,296m with a 1m40.1s/500m.
Insert Work Day…
Wednesday is turning into my marathon day
as I learn what it takes to be a good coach. But first, today I get to WOD. It
feels like it’s been forever since I got to workout and to be honest me
schedule is so messed up now I don’t know if I’m coming or going.
Warm-up
4 minute AMRAP with a team (@SavannahJessie
and @Keilshammer)
20 Kettlebell Swings (@25lbs)
ME Thrusters (@35lbs)
ME Beat Swings
We are way into Wendler and today we have
Deadlifts, Shoulder Press and Pause Back Squats. I’m was a bit tired today, but
there was a lot to do and we warmed up for the Deadlifts. 3@65%, 3@75% and
3+@85% with me hitting 4 @325lbs. Next up was the Shoulder Press, 5 rounds of 5
reps @105lbs. I got through the Shoulder Press and I’ve been working really
hard at keeping everything tight and locking out. It’s still not heavy (my 1RM was 185lbs
before I had my blowout), but if I keep at it, I will get better. My knees
still aren’t feeling great (which is starting to get very frustrating) so I
passed on the Pause Back Squats.
“Pushy Fran” (8 minute CAP)
21 – 15 – 9
Thrusters (@75lbs)
Ring Push-ups
Then…
WOD (5 minute CAP)
3 Rounds
5 Clean & Jerk (@125lbs)
10 Burpees over Bar
Well that was an interesting take on Fran.
I stepped the weights down to 75lbs after the first because they didn’t feel
good, but overall it was fun. I made it to 1 of 9 Thrusters before I ran out of
time. In the second WOD it was just a matter of getting a pace and keeping it. I
managed to get through 2 full rounds plus 4 Clean & Jerks. Fun times had by
all (I think).
730p Mascot
No rest for me though. Tonight I had 2
back-to-back sessions following Tavia as she coached Fundamentals and then the
Regular Folks. It was cool tonight because when we compared notes, I was seeing
the same things she was. The road to coaching will be a long one, but it’s very
cool so far.
Beez
