Wednesday, April 25, 2012

Go Run Hills!!!

Workout of the Day
WOD 1 – in the morning…
30 muscle ups for time
rest 10 minutes
30 muscle ups for time
WOD 2 – in the afternoon…
Hang Snatch 2, 2, 2, 2, 2
2012 Regionals WOD 5- 20 double unders + 1 snatch in :50. Snatch weights begin at 155# and add 10# per set until failure to complete.
WOD 3 – in the evening…
4 x 75 meter hill sprint
Rest the walk back down the hill.  All sprints are FULL effort.
Monster day today with a lot of positives to take away.  First, running hills sucks.  If I’ve said it once, I’ve said it a hundred times.  THERE IS NO SUBSTITUTE FOR RUNNING.  And there’s especially no substitute for running up a steep ass hill.  Take all the sexy, newfangled, creative backwash that we conjure up from day to day to get the most out of our bodies and cram it in the garbage disposal.  If you want one absolute way to train hard and effective, do it the old fashioned way.  Gravity does not like it when you try to move swift and steady against her.  So strap up and don’t give in.   Ask anyone who ran the 70# sandbag sprint in the 2009 Games at Aromas what the worst workout of their life was.  There’s only one answer. 
Earlier in the day I tackled WOD 5 of the upcoming Regional competitions and was pleasantly surprised at how fun it was and how strong I felt.  The double unders aren’t a factor timewise, in fact they seem to warm you up for the lift.  I got through 225# without much difficulty before missing at 235#.  I did another round at the same weight and hit it clean.  I expect there will be more than a few PRs during this sequence if people’s bodies aren’t too beat up from the previous days.
My morning skill session was good and bad.  30 muscle ups for time has never been a great workout for me in comparison with my peers.  There’s something about the movement I just can’t seem to master when it comes to muscle endurance.  I did the first 30 in 5:42 and the second 30 in 6:12.  The good news here is that I felt smoother and more efficient on the second 30 and will hopefully carry this learning forward.
End result of today:  Win.

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