Wednesday, January 25, 2012

WOD on the Levee

Workout of the Day

WOD 1 – in the morning…

Muscle up to handstand pushup 3 x 1 Front roll to support 5 x 2 Muscle up 3 x 7

WOD 2 – in the afternoon…

Snatch 3, 3, 3, 3, 3 5 back squats every minute on the minute @ 70% 1RM until failure to complete. 10 minute cap

WOD 3 – in the evening…

For time: 100 meter overhead carry (45#) 100 meter anchor drag (45#) Notes: 100 meter distance covered up a steep incline

Great Tuesday at the office. Got some good practice on the rings this morning, figuring out better efficiency moving from the dip position to a handstand, as well as into the front roll support. I’m hoping that by being on the rings consistently my overall aptitude and coordination with them will improve across a broad range of skills.

This afternoon I got after some snatch triples—was able to hit 223# for 2 of the three attempts, so not bad there. I actually felt like my form improved due to my coaching this movement the night before for the WOD at my box. Funny how things you preach leak their way into your practice. After this was done I headed to the squat rack for what I knew was going to be a painful return to emotm squats. I bumped the weight to 325#, a 10# increase from what I had done for this percentage in the past. The weight felt light early on, but the lack of a rest interval caught up to me by the 8th round. I was only able to finish 4 squats on my 9th round, finishing with a score of 8 rds + 4 reps. A few of the successful squats in there took everything I had so I know I pushed my limit appropriately and fully expect the soreness to be uncomfortable tomorrow. Even after a massage and cryotherapy today, this is unavoidable.

Finally, the evening conditioning WOD was a blast! The rainy weather lifted and allowed a brief window for an outdoor training session that I wasn’t about to pass up. Just over the back of the Beals Point levee is a 100 meters worth of steep incline that I’ve run in the past. Clint and I headed there with a car full of goodies, including a 45# sled, a barbell, and a shit ton of rope. The WOD was simple and brutal: carry the bar overhead to the top, then pull the sled hand over hand to join you. It didn’t take long (3:29 for me, 3:59 for Clint), but it was a max heart rate experience. And the sled pulls were like a series of 100+ deadlifts. Read: massive butt/hamstring burner. We did our best to capture bits and pieces on video. Check the final product below.

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