ECC Prep

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10 min Airdyne: Spin. Just get blood flowing. Easy pace.

Back Squat: 3 x 5 @ 173lbs. Warm-up as needed. Focus on tight form and solid speed, ideally no pausing at the top.

2 rounds: 1 Rope Climb 15ft, 3 Axle Power Snatch 105/65 + 3/side OH Walking Lunges 105/65, 5 Wall Balls 30/20, 1 Snatch 113lbs, 2 Overhead Squats 113lbs, 4 Burpee Lateral Jump Over Box, 5 Ches-to-bar Pull-ups, Handstand Walk. Work through this slow, at a walking pacing. shouldn't be trying to get your heart rate up to high. This is just movement practice, ingrain the movement pattern/quality that you want to have tomorrow come the competition.

^ Ended up working up to #133 on the snatch, wanted to be 100% comfortable snatching that in my nano's. 

It wasn't programmed, but I decided I wanted to try the ECC WOD #1, it's short and I knew it wouldn't gas me.  I set everything up, hit the clock on and was off.  I completed my first run, jumped up the rope and slid down fast.  As I was at the bottom of the rope my left ankle rolled on the remainder of the rope on the floor.  I fell to the ground in pain.  I couldn't stand up, I knew I was in trouble.  Immediately I called my Chiropractor and Jade drove me over to see him. 

It had been determined that it was only an ankle sprain.  He told me as long as my ankle was braced I wouldn't do any more damage.  It pays to have a good team behind you, one that you trust.  The decision now was should I compete?  Well, it was entirely up to me.  I wouldn't do any more damage to my ankle, it would turn into how much pain could I handle.  The first WOD was the main issue, it had running and a time cap.  A two minute time cap.  A three hour drive would be a long drive for a DNF on a two minute time cap.  I decided to go and give it everything I had for individual.  I was suppose to do team on sunday, but I sent out an email to them telling them what happened.  It is one thing to slow myself down, but I didn't want to slow them down.  On Sunday in the team WOD's there was hurdle jumping, box jumps and that wouldn't be good for my ankle.  Luckily my team found someone to replace me.