Day 23: Hero WOD - Franco

Go Beyond, you won't know until you try!

Monday; April 22, 2013 - the wall @ Rock Jungle Fitness

As above, but typed out below:


Warm-Up:

3 Rounds

- 10 PVC Pass Thru
- 10 PVC Overhead Squats
- 10 Ring Rows
- 10 Wall Angels
- 100 Meter Run



SKILL:

SHOULDER PRESS
  5x5

+  WEEK 1 of 4
+  STRICT - NO HIP/LEG DRIVE
+  TUCK HIPS/RIBS - SQUEEZE GLUTES
+  KNUCKLES UP!


WOD -  Hero  "FRANCO"

Rx:  Men:  135 lbs / Women:  95 lbs
Kettle bells
       Men:    55 lbs /  Women: 35 lbs

- 10 Thrusters
- 10 Power Cleans
- 10 Push Presses
- 10 Deadlifts
- 10 Kettlebell Swings
- 10 Weighted Lunges (10 per leg - holding kettlebell by the horns as you lunge)
- 10 Burpees
- 10 Sit-ups
- 10 Box Jumps
- 10 Thrusters

* Scale accordingly if needed



MOB:

1.  Band Assist Shoulder Stretches:
     - Chest
     - Lat
     - Bully

2.  Lax Ball:
     - Pec Minor
     - 1st Rib/Trap
     - Scapvia

3.  PNUT (Lax Ball)
      on Thoracic Spine

Today's Results @ 8:00 PM and MOBility stretching afterwards

My Thoughts:


A shout out to our coaches this evening, both Graham and Jodaye who shared duties tonight, guiding us.. and demoing all the workouts before we started.


Today, was the day I decided to push myself and go outside my comfort zone.

I think I've been well enough, minus all the little hurdles that's been thrown my way.   Dealing with the injuries, the 'man cold', and today's gong show at work; I found something to push me.  I love the days when I can just channel that frustration into my workouts.    Yah, the catalyst to pushing myself.

Decided I would try the 100 meter run.  First time in 8 weeks since the injury.  Ankle was good, more of a light jog to see how it respond.   No problems.   Yah, finally!

Oh Box Jump.. my nemesis ; modified it to do Step-Ups instead..  alternating legs and on the men's height of 24".    It's not about pushing on this, I just don't want to re-injury myself.   Eight weeks is way too long, too much pain and recovery has been slow.   I'll leave this for those who have something to prove.

I decided to use 85 lbs for a weight.  A far cry from the Rx.  But all in good time, I'll get there!   100 reps - part mind game, part physical, conquering the unknown.

A couple of areas that slowed me down, Push Presses.   Didn't have that much energy after the first two exercises.  Rested for about 30 seconds before continuing..  Weight lunges, found this stressed the ankle a bit..  scale back and took it easy (not the best for time, but I have to protect myself).  The last 10 thrusters was the hardest.  Broke down to catch my breath and rested 3 times.  I was struggling..  did 5, 2, and thanks to the community for cheering me on for the last 3 reps.    Took me 11 minutes on the dot.

Afterwards, I lied on the ground for a while.... but happy that I completed it.


Tacking the WOD one at a time!