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.