WOD, Grind, WOD… it seemed like a good idea at the time

In preparation for Tough Mudder this weekend I thought I’d amp up my training a bit to test my endurance, recovery and if nothing else, “just because”.  In less than a 24-hour period I hit a heavy workout of the day, the Grouse Grind followed up with another heavy WOD.

…And now how do I feel?  Like a Mack truck ran me down… LOL!

CrossFit BC WOD June 19:

 

Technique:  Hang Squat Cleans x 3 (10 minute EMOM)

3 x 185 lbs Hang Squat Clean every minute on the minute for 10 minutes

Was a great hit and left me feeling pretty jazzed up.

WOD:  For time, 10-to-1 ladder

• Hand release push-ups
• Pull-ups

My time to complete was 3:43

Grind for Kids:  First day of summer

Happy Summer everyone!  The best weather I’ve had yet since starting with the Grind for Kids several weeks ago.  I’m hoping this was a taste of what to expect this season.  If interested in joining me for a hike up the grind, drop me a message.

 

 

CrossFit BC June 20th WOD

Arne and I had fun being paired up for this WOD.  A ton of fun pushing one another to crank through as fast as we could.

WOD:  The “X” Factor

Each partner rows 250m as fast as they can.  Then the two-row times, in seconds, added together makes a team “X” factor score.  Arne completed the row in 46 seconds while I completed in 43 seconds, so our “X” factor score was 89.

Knowing our “X” factor, we now had to split the following work evenly (note that only 1 person can be doing a movement at a time):

• 89 x Knees-to-elbows
• 89 x Ground-to-overhead @ 135 lbs and 95 lbs
• 89 x Double unders
• 89 x Squat (front or back) @ 135 lbs and 95 lbs

Our time was 18:21 which was awesome!

If I could, today I would bathe in fish oil in hopes that my body wouldn’t be as stiff and sore.  Bring on the Tough Mudder! (gulp!)

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Tags: crossfit bc, grind for kids, hang squat clean, tough mudder training, triple, wod