Can’t keep me down

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The last month has been a roller coaster of issues for me and my training.  However, I think I’ve finally kicked my last bout of the flu and can now focus on dialing in my training for the next 2 weeks in preparation for the CrossFit Taranis Winter Challenge.

Thursday’s WOD at CrossFit Vancouver entailed:

Warm-up:  1 Mile Run (my time was 6:57)

Workout: 5, 5, 3, 3, 2, 2, 1, 1 reps for Deadlift and Bench Press

Bench Press (in lbs)

• 5 x 185
• 5 x 225
• 3 x 245
• 3 x 255
• 2 x 265
• 2 x 275
• 1 x 285 fail
• 1 x 275

 

Deadlift (in lbs)

• 5 x 135
• 5 x 225
• 3 x 315
• 3 x 365
• 2 x 405
• 2 x 425
• 1 x 445

 

Scoring, add your 1 Rep Max Deadlift to 1 rep Max Bench Press and divide by body weight for your score.  My score was 3.43.

I wasn’t feeling overly well after this one.  In fact, spent much of the night coughing up a storm thinking that I had relapsed back into my flu… fortunately after a good night sleep I was feeling somewhat better and looking forward to Friday’s workout with Christie and a few of our friends from the Unaffiliated.

My workout with Christie, Ian and Maren included the following:

 

Technique:  Front Squats

• 10 x 135 lbs
• 6 x 185 lbs
• 3 x 225 lbs
• 2 x 245 lbs
• 1 x 255 lbs
• 1 x 265 lbs
• 1 x 275 lbs
• 1 x 295 lbs (FAIL)

Workout:  3 Rounds for Time

• 25 x 2 Pood (32kg) Kettlebell swings;
• 25 x Burpees

Ian rocked this one out with a time of 8:30, I ended up with 8:57 and Christie and Maren fished up at just over 9 minutes.  This was one gnarly workout.  Thanks O.P.T.!

Saturday morning came fast…

Ian, a glutton for punishment, was determined to make his 1st ascent of the Grind as memorable as possible.  So what better way than to trek up a 30lbs weighted vest?  Ian is, for lack of a better word, crazy!  Hahahahaha!  I decided to just take my modest 25lbs up with me, and thankfully not a pound more as the last 1/4 of the Grind was a wet one and I was cursing bringing the vest at all by that point.

Ian’s time:  1:05 (amazing considering it was his first ever time doing the grind and to boot he trekked up that 30lbs vest!)

My time:  52:35 (a little faster than 2 weeks ago, but thinking if it was drier I might have been able to squeeze out sub-50)

Later that afternoon, Ian and I connected at Fitness Town Burnaby for a quick little CrossFit workout.

WOD:  4 Rounds for time

• 5 x Handstand Push ups;
• 10 x Toes to bar;
• 15 x 24″ box jumps;
• 20 x GHD sit-ups;
• 25 x double unders.

 

I didn’t realize how taxxed my abs were so had to only do partial GHD situps.  Ah well… was fun anyway.  Don’t even know what my time was…

All in all, was a stellar 3 days of fun and looking forward to a quiet Sunday with the family.  (and maybe, just maybe, a run and mobility WOD this afternoon)