Aftermath of the Fight
Thursday (June 25) – As you follow this
saga from P90X, to GoodLife to my home at @CrossFitCanuck, there have been ups
and downs along the way. You have been sitting right beside me as I hit
victories (My First Duathlon, The Half Marathon and when I competed in my first
Open) and the inevitable setbacks (injuries, setbacks and straight up
failures). I really enjoy being able to write about success (but I will always
be honest about everything) and it makes me really happy to hear that something
is looking really good. We were working the Back Squat and after a long and
tough week at the box, I was a) able to do it and b) able to do it at the
programmed weights. Small victories are
what keep you going forward.
saga from P90X, to GoodLife to my home at @CrossFitCanuck, there have been ups
and downs along the way. You have been sitting right beside me as I hit
victories (My First Duathlon, The Half Marathon and when I competed in my first
Open) and the inevitable setbacks (injuries, setbacks and straight up
failures). I really enjoy being able to write about success (but I will always
be honest about everything) and it makes me really happy to hear that something
is looking really good. We were working the Back Squat and after a long and
tough week at the box, I was a) able to do it and b) able to do it at the
programmed weights. Small victories are
what keep you going forward.
Warm-up
3 Rounds
10 Wallballs (14lbs)
200m Wallball Carry Run
10 Mountain Climbers
10 Squats
5 Push-ups
3 Rounds
10 Wallballs (14lbs)
200m Wallball Carry Run
10 Mountain Climbers
10 Squats
5 Push-ups
It was nice to have Coach G (@girmantitov)
in to coach, it feels like I haven’t seen him in forever. We had a nice little
burner to get warmed up and then it was straight into today’s work… lots of
work.
in to coach, it feels like I haven’t seen him in forever. We had a nice little
burner to get warmed up and then it was straight into today’s work… lots of
work.
Back Squat
9 minute EMOM
9 minute EMOM
2@ 70%
2@ 80%
2@ 80%
2@ 85%
2@ 90%
4×2@ 240lbs
8 minutes to Find
7RM Shoulder Press
7RM Shoulder Press
I wish I could say that I was as excited
about my Shoulder Press as I was about my Back Squat, but after all the shoulder
work this week, they were cooked. Really cooked. Still I did manage to hit
7@95lbs. It was tough, but with a focus on keeping the glutes squeezed and the
core tight I worked through it.
about my Shoulder Press as I was about my Back Squat, but after all the shoulder
work this week, they were cooked. Really cooked. Still I did manage to hit
7@95lbs. It was tough, but with a focus on keeping the glutes squeezed and the
core tight I worked through it.
Fight Gone Bad
3 Rounds
1 minute Wallballs (20lbs)
1 minute Deadlift (115lbs)
1 minute Box Jump (24”)
1 minute Push Press (@115lbs)
1 minute Calorie Row
1 minute Rest
3 Rounds
1 minute Wallballs (20lbs)
1 minute Deadlift (115lbs)
1 minute Box Jump (24”)
1 minute Push Press (@115lbs)
1 minute Calorie Row
1 minute Rest
Fight Gone Bad is one of the benchmark
CrossFit WODs and today was programmed heavier then normal (only we didn’t
realize until we were done). My old
score was in the neighborhood of 302 total reps and I was slightly bummed when
I finished this one with 237 (79 on the Rower). Then I looked back and realized
the weight the first time was 95lbs. So we can say this is a win, over 200 reps
at 20lbs more weight.
CrossFit WODs and today was programmed heavier then normal (only we didn’t
realize until we were done). My old
score was in the neighborhood of 302 total reps and I was slightly bummed when
I finished this one with 237 (79 on the Rower). Then I looked back and realized
the weight the first time was 95lbs. So we can say this is a win, over 200 reps
at 20lbs more weight.
BWOD
Glute Stretch
Hip Stretch
Back Stretch
Glute Stretch
Hip Stretch
Back Stretch
I was really gassed after this WOD and this
whole week. It has been so amazing to be back into a regular routine. I’m not
sure what it is, wait, yes I am, it’s the routine. If you don’t have to think
about where you need to be, you can just show up, put your head down and get to
it.
whole week. It has been so amazing to be back into a regular routine. I’m not
sure what it is, wait, yes I am, it’s the routine. If you don’t have to think
about where you need to be, you can just show up, put your head down and get to
it.
I think that has been the key to any
success that I have had over the last 2 plus years. Making it a habit and just
getting the work done. How do you do it? Do you have any tips or tricks that
you can share? It is always fun to see other perspectives on the issues (is it
really an issue?) of health and healthy lifestyle. Who knows, the best comment
might just win a prize. I’m not sure if you got that, but there is a giveaway
(starting now) for the best tip.
success that I have had over the last 2 plus years. Making it a habit and just
getting the work done. How do you do it? Do you have any tips or tricks that
you can share? It is always fun to see other perspectives on the issues (is it
really an issue?) of health and healthy lifestyle. Who knows, the best comment
might just win a prize. I’m not sure if you got that, but there is a giveaway
(starting now) for the best tip.
See you Monday!
Beez
