Wednesday, December 28, 2011

Sandbags and Prowlers

Workout of the Day

WOD 1 – in the morning…

Front Lever Progressions WOD 2 – in the afternoon…

Clean and Jerk 2, 2, 2, 2, 2

Front Squat 3 every minute on the minute @ 80% 1RM until failure to complete. 10 minute cap.

GHD Situp 3 x 15 GHD Raise 3 x 10 Ring Dips 3 x 20

WOD 3 – in the evening…

6 rounds for time:

10 sandbag shoulder to overhead

50 meter sandbag prowler push

Load for each movement increases as follows: 30#, 40#, 50#, 60#, 80#, 110#

Great day-well balanced and fun. Hit 275# for a C&J double, leaving me psyched for next week’s max effort attempts. Followed it up with 10 rounds of 3 front squats at 265#, a weight that wound up feeling a little to light. It’s hard to convince yourself that you can make it 30 reps when the weight feels so damn heavy on the first set. But, invariably, the body adjusts and proves you wrong. 275# should’ve been the number here in retrospect.

The evening conditioning session kind of got thrown together, but turned out to be one of the simplest, most original WODs I’ve come up with in a while. 10 shoulder to overhead with increasingly loaded sandbags, then 50 meters on a prowler that’s being increasingly loaded with those same sandbags. The goal here is to do everything unbroken while managing the heartrate somewhere around 85-90%. If you can keep your wits about you and do good work in this range, you’re going to be a beast at whatever task it is you’re asked to complete. I found that the prowler was mental until the last two sets, then it got physical. Way physical. It took me 6:02 to finish and I ended up with jello legs and a wobbly boot for 15 minutes afterwards. All in a good day, as they say.

3 comments:

  1. hey blair.

    when you do your EMOTM heavy lifts, how do you determine what percentage to pick (and what rep number to pick)?

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  2. Hi Blair, love the blog. I listed your site as a must-read on my blog roundup. Check it out: http://benogrady.com/7-crossfit-blogs-you-should-be-reading/

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  3. anders, ive settled on these percentages through trial and error. 70% for 5 reps is difficult but doable... same for 80% for 3. 90% for 1 is perhaps a little light, but still a great response

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