70% Front Squats

Workout of the Day

WOD 1 – in the morning…

Every minute on the minute until failure to complete:

5 HSPU @ 1” elevation

WOD 2 – in the evening…

10 minute AMRAP:

1 Front Squat @ 70% 1RM, 3 Ring Dips

2 Front Squat @ 70% 1RM, 6 Ring Dips

3 Front Squat @ 70% 1RM, 9 Ring Dips

etc…

Finish with 100 abmat situps and 100 good mornings wearing 10 kg vest

Today’s morning session was another bid at building anaerobic endurance and recovery through interval training. If you’re not doing this often, don’t expect to improve your lactic threshold much over time. Spiking workloads then allowing for short recovery is the best way to build capacity that I’ve found.

In the afternoon I tackled a really interesting and different sort of metcon. It kind of felt like something you might see on CrossFit Football. The load was heavy (70% of 1RM is 225# for me), but because the sets start low I was able to get into a decent groove early on. I didn’t start breaking the dips until my round of 15, and kept the squats unbroken until round 8. This, incidentally, was my last complete round. I ended up running out of time after my first squat of the 9^th round, giving me a total rep count of 138 (37 squats/101 ring dips). I expect to be very sore tomorrow.

Votes have started rolling in for the storyline finalists and the Great Escape is out in front. You will have until the end of this month to get your votes in so keep them coming.