Workout of the Day
WOD 1 – in the morning…
Unbroken double under ladder 10, 20, 30… etc
WOD 2 – in the afternoon…
1 Squat Clean every minute on the minute @ 95% 1RM until failure to complete. 20 minute cap.
10 minute AMRAP: 10 x 1 arm sled row 10 ring dips
WOD 3 – in the evening…
In a 5 level parking garage do the following until reaching the top:
100 lb sled drag, 10 seconds Pushups, 10 seconds
Rest, 10 seconds
The body is still pretty beat up from Saturday’s activities, the most destructive of which were the GHD situps. My hip flexors and abs are absolutely shredded, leading me to two conclusions. 1) I overdid it doing 100 repetitions. 2) I don’t do this exercise enough if I am this sore from it. Local muscular endurance is something that doesn’t get trained specifically in crossfit, but inadvertently gets covered for the most part. This part of my body has obviously slipped through the cracks.
In spite of my soreness, however, I had a hell of a training day. I made it 8 double unders shy of the round of 80 this morning, resting less than 10 seconds between. The goal here is to get to 100 in less than 5 minutes. Great way to practice this skill if you’re one of those athletes who struggles with the jump rope.
This afternoon I hit 275# for all 20 minutes on squat cleans. Ecstatic with this showing. The weight felt lighter than it ever has, to the point where no rep was really in question. This is proof positive in my eyes that the every minute on the minute stuff works. Following up the squat cycles with a clean cycle only consolidated the gains previously made.
Finally, the evening conditioning offered one of those rare trips into hazy-ville that crossfitters so often muse about. I was a pile of shit at the end of this thing, no joke. Dragging a sled is hard enough… put it on an incline and add pushups and you’re entering a whole new world of pain. It took me 6:40 to get to the top of the 5 story parking structure in old Folsom, or 13 Tabata rounds. Max heart rate? Check. Muscle failure? Check. Mental toughness? Check. All around kick ass WOD, definitely recommend trying it.
what's a "(1) arm sled row"?
ReplyDeleteemom works, no question about it. properly programmed efforts within a set interval relative to current goals result in higher "intensity" occurring more often that subsequently produces results faster. in short, interval training challenges us more and keeps us on task in a way no other model can. although each person fits in a slightly different category with regard to muscular endurance, technique, and strength under load, i can't imagine your squat clean 1rm is not higher than 290lbs. in my experience (and that of watching others) there is no way i could sustain that level of output without failing a few reps during the 20 min. one has to wonder if the ability to steadily work at 95% of calculated 1rm emom successfully for 20 min with "no rep ever being in question" and the weight "feeling lighter than it ever has" means that the percentage was derived from a previous, instead of current, 1rm. time to retest?
ReplyDeleteabsolutely time to re-test!!! i've tried and failed many times at 300# but i felt confident yesterday that i could make that and possibly more. I attribute this to the front squat emotm protocol last cycle and to the current squat clean protocol for all the reasons you outlined. will be re-testing soon.
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