Day 143: Team WOD: The Hamburner

Easter Monday; April 21, 2014 - the Wall @ ROCK JUNGLE

Warm-Up:

3 Rounds: 
-  PARKING LOT RUN
-  10  PVC Passes
-  15 Air Squats
-  12 meter INCH WORM
-  10 Ring Rows

THEN

MOBILITY

T-SPINE  ROLLER/BAR STRECTH x 2 Minute


SKILL:

OVERHEAD SQUAT
-  15 Minutes to WORK TO A HEAVY TRIPLE


TEAM WOD:  "THE HAMBURNER"

3 Rounds:

#1:  800 meter run (RJCF to 105 Avenue and Back)

#2:  AMRAP
       -  250 meter row
       -  15 THRUSTERS @ 45 lbs
       -  20 SIT-UPS
       -  15 RING ROWS

      * KEEP SCORE OF AMRAP

      ** EACH meter for ROW counts as 1 REP; total of AMRAP is 300 reps


Today Coach:  Matt/Dan

My Thoughts:
I haven't run/jog since last year.  I was a bit hesistant in starting up again today.  But cardio is cardio.  Personally, I would had opted to row.   But the warm-up today was a quick jog around the parking lot and the beautiful weather we are having.   I decided to just suck it up and go as prescribed.  15 C today.  No wind...   not sure if the weather will stick around even with it being April.  The freaks snow storm last week...  

SKILL;
Worked on the OVERHEAD SQUAT; last time my max was 95 lbs when we did the CF Open.   Tried OHS @ 105 lbs today but bad hand placement, ended up dropping back to 95 lbs.   I talked to Dan about how far my arms should be with the bar.  My hand placement was a bit too wide.  I was right up to the edge of the plates.   Dan suggested that I bring it it in a bit, as that lessen the stress on the wrist.   It did make a different.   Will work on that in the future.  I may consider getting wrist wraps.. but that will be something I'll evaluate in the future.

WOD;
Team WOD; we were paired up by our coaches.  My partner was Peter.   His strength is in running, and from the results of the WOD; everything else as well.  He play soccer for fun..    Well, it definitely gave me more incentive to maintain my pace.   I opted to do the #2 part first and let him run initially.
In the time it took him to do his 800 meter, I managed to get in 285 reps.   Just right before doing the 15 reps of Ring Rows.  This seemed to be the pace that was for all of my 3 rounds.  
The running was pretty good.  I just stayed focused on running from the ROCK JUNGLE to 105 Avenue and then on the way back, walk 25 meters (rest) before continue running back.
Dan came out on the first round to check how my ankle was feeling.   I have had injuries in the past and well; like I said; I would had opted to ROW.   But, it felt solid.  He mention that I can switch if at any point it gets to be too much.
I'm keeping everything "mindful" of my body.  The last thing I need is to be injured again.  
Again, great weather...  just kept a certain pace...  and before I knew it, the WOD was done.  

I did had to take a double take on the title of the Team WOD.  I honestly thought it said, The Hamster
I wouldn't had thought twice with all the running.  But really, it's called the Hamburner

TEAM WOD Results @ 11:30 AM

Misc:
I focused on rollling out my legs and stretching a bit more.  Dan mention that I should use a tennis ball on the bottom of my feet and work on my mobility.   Really need to stretch out more with this running.   Rolling is not enough...  
We also got talking about shoes.   As you already know, been soliciting opinions/advice from others regarding weightlifting shoes.    Will make a decision sometime later this week.  Yah, I research way too much... but it's my nature.
Didn't work on anything else today.  I would had done more strength training; but I think this WOD was taxing enough.   I'll shuffle my schedule a bit for the rest of the week.

Hope everyone else have a great day and enjoy your workout! 

Just remember to tackle one WOD at a time!!