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.
[caption id="attachment_6145" align="aligncenter" width="515"]
This is what the 1st day of summer should look like (a view from the top of Grouse Mountain)[/caption]
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!
)