I have so much to write about its overwhelming… I don’t even know where to begin.
I’ll deal with WOD details first. Tomorrow the box is closed for some Canadian holiday. I’ll try to sort out all the other crap in my head then.
Sun May 18:
7 Rounds, for time
– 200m run
– 10 front squats (no racks) #65
– 5 power snatch #65
– 1 rope climb
– 1 muscle up blue band ring dips x 5
– 5 HSPU feet on 20″ box
– 10 pull-ups Rx rounds 1-4, ring pulls 5-7
Time – 38:35
Jeezuz! After taking Friday and Saturday off to cheer on / team photographer my CF Division crew at Canada East Regionals, this WOD was quite the WELCOME BACK!! That being said, after 2 days surrounded by the top talent Eastern Canada has to offer, I found an even greater appreciation of being a part of something AWESOME. And I was PUMPED to pick up a barbell!
Actually made it through all 7 rounds of 5 reps of the power snatch. My nemesis. If you’ve ever seen me try, you know what I’m saying. Thankfully I was smart enough to proof read this portion of my post and re-word it more than once. Let’s just say, I started out all pretty on these, but by probably round 5, I had kinda mutilated the movement into a wide-grip clean, with a strict press to get the bar overhead and land in the catch position. Once again, take a pic of the set-up and the result and all looks great. It’s the mess I throw into the middle that get ugly. Thank gawd it was only #65. See? A whole several sentences and I only said snatch twice. When there are also words like “pretty”, “ugly” and “if you’ve ever seen my” in the general vicinity, I figured it best to dance around things.
Thurs May 15:. 7:30 am / 6:30 pm
Back squats – 3 x 8 @ 60-70% #95
– 1 AMRAP #95 21 reps / 41 reps
OTM, 14 minutes:
even – bent over row. kettlebells 12kg x 10
odd – ring dips black band x 8
Part 3. **done first
30m prowler push
At my usual 7:30am WOD my back squat AMRAP was an epic FAIL. Felt I was moving well. The 3 rounds of 8 were good. Then the AMRAP. Reps 1-13 were golden, rep 14 my brain checked out and I just sorta sat down. Coach Dave caught my bar, told me to shake it off and continue. All good. Got to 20, then 21, then round 22 the same thing as before. Annoying. Brushed it off and set up for part 2. But I wasn’t satisfied so I headed back to the box after work for a back squat do-over. This time the three sets of 8 felt hard, even though I used the same weight, but my AMRAP was a redemption when I pushed through 41 reps. Success.