Workout of the Day
WOD 1 – in the morning…
10 minute AMRAP:
10 kb snatch (24 kg)
10 GHD situp
WOD 2 – in the afternoon…
5 on the minute every minute @ 125# until failure to complete (20 minute cap)
Barbell Lunges – 10, 10, 10
Pipe Slams – 10, 10, 10
Alternating single arm sledge swings (8 #) – 10, 10, 10
WOD 3 – in the evening…
1000 meter row
50 squat snatch (95#)
200 double unders
I’d been battling some calf and ankle tightness after the UOP stadium stairs I did down in Stockton Tuesday, so today got off to a bit of a slow start. Thankfully, though, things started to loosen up as the day progressed. With the Games only 2 weeks away I’m really trying to hit all the major points of skill, strength and conditioning with all the focus I’ve got, knowing that the week before I probably won’t do much. The first WOD gave me the chance to practice KB snatches, a movement I’ve really tried to improve on recently, and also GHD situps, something I haven’t done for a while. I got 10 full rounds at a moderate pace, giving me plenty of opportunity to fine tune some timing and coordination issues.
This afternoon was a bear. Strict press is NOT one of my best movements and not one that typically recovers quickly after a near maximal set, so I was skeptical about how this would go. I wound up completing 15 rounds + 4 repetitions before failing out… not bad at all. Pressing strength is something that is so hard to build and for where we are now it’s probably too little too late for competition, but this is a solid way to approach it.
Finally, the conditioning session blended monostructural endurance, Olympic lifting, and gymnastics beautifully. All 3 elements targeted muscle endurance and cardiovascular capacity- no real breaks in here. I rowed comfortably at a 1:45 pace, finishing the 1000 at 3:29. The snatches were all singles, but I maintained a pretty steady pace. The only limiting factor was the lower back. I think after all the heavy lunges and presses earlier today it was a bit fatigued. Or maybe just 50 squat snatches suck anyway you slice it. My best element was certainly the double unders, though. Finished them in 2 sets… 91 and 109 respectively. Total time for this WOD was 12:27.
Looking forward with earnest to Saturday when I get to welcome the gang from 209 Sport to Folsom. Look for some early morning rope climbs, some midday Oly lifts, and some afternoon pain on the big hill. Come join us if you’re in town.
I've been following your blog for a while now and have been mimicking the WODs you post. It's great stuff, I'm really enjoying it.
As I'm getting ready for Navy OCS, I'm looking at creating my own CF workouts. So I'm curious, what is your guiding philosophy? Taking a look at your workouts, it seems like you make them up on the fly, but I know that there's a method to your madness. Do you have any suggestions/recommendations/guiding philosophies?