Talk About a Beat-down!
Holy moly, HQ
Today’s WOD was definitly one of the hardest I have experienced to date. Read it and weep:
1/16/2009 WOD
Complete For time:
10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups
30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups
50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups
Training Notes:
I had to break this one up. I had no choice. I tried to hang tough, but this was brutal. After 30 thrusters, and then moving to pll-ups, I was wimpering after 20 pull-ups.
I’ll have to admit scaled on this one, and bank it away for later fitness improvement testing down-the-road. I lost count on just about everything, and fatigued rather quickly. I hung in, but it wasn’t pretty.
p.s. I am getting damn close to the pull-up bar muscle-up. I need some skills training on this movement.
Weight: still hovering at ~195
Diet: Was a little overconsumptive yesterday due to a social dinner – Big-ass bone-in ribeye, lobster bisque, delicious fresh bread (big no-no), and some yummy tomatoes/onions with vinagrette. Lunch and breakfast stayed sane with steak salad, and fruits and berries respectively.
99 days ’til the Games qualifier.
Love CrossFit, but Singles?
I’ll admit, like other CrossFit junkies, I struggle to understand ‘single’ days. Perhaps all the MetCon training we do has me conditioned to want to destroy the workout more, but it’s a little less-than satisfying after completing single days.
Maybe I’m not hitting it hard enough
WOD – Weighted pullups singles
1x1x1x1x1x1
- Body weight: 202lbs (as of 7/17/2008)
- started with a warm up of clean-n-jerk, snatch, deads, and no-load pullups.
- 15 – too easy
- 20 – too easy
- 25
- 30
- 35
- 40
- 40
- 40
But, I didn’t feel spent. Yea, the third set of 40lbs was a movement to failure, but that’s just load, not fatigue.
I know the first two days of this 3 on one 1 schedule were brutal …and yesterday was all ‘push’ work, so I suppose to both give us a small break, and focus on PULL work, was coach’s intention.
Ideas? thoughts?
One Post, Many WODs
Craziness with vacation, returning, work, …and all that has me posting the entire weekends training in one Monday post. It’s varied, fun, and tough.
Saturday WOD
- 19+ mile Meat Grinder
The Meat Grinder is a run from Amicalola Falls lodge in Georgia, up the Appalachian approach trail to Springer Mountain, the southern terminus of the Appalachian Trail. This trail goes for 2100 miles all the way to Maine.
The trail is marked “strenuous” in the hiking guides and puts the runner through thousands of feet of elevation change throughout the out-n-back journey. This time we extended the trip past Springer Mountain, with about one mile on the Benton Mackaye trail
Sunday WOD
- Fran – 75 lbs – weak performance at about 14 minutes
- Triple superset of bar dips (20) with 40 lb kettle bell swings (12-15)
- Double superset of jump rope (120) with 15 lb wall ball (10)
Monday WOD – HQ
Four rounds of:
- Run 400 meters
- 50 Squats
Time: 13:40
Finished up with some light swimming and pool walking.
WOD – Open Water Swim
WOD – Swimming
- Swim 1.4 miles in open water
Workout Summary
50 minutes crawling at Mary Alice Park at Lake Lanier.
Get some!
Swim, Swim, Swim
Yep, still swimming. Getting a little tired of it too – I would be much happier in open water, with a set destination, as opposed to this proverbial hamster wheel of swimming laps.
Today’s WOD:
- swim 1 mile
1 mile swim facts
People ask me, “how do you know you are swimming a mile?”
My method is a guess-ti-mation, but the following are absolutes:
- In an olympic-sized pool, 72 lengths equates to 1 mile
- 36 laps (down and back)
So, I time myself swimming very slowly for one full lap (down and back). It take me right at ~60 seconds to swim a full lap slowly; therefore, if I swim for 35-45 minutes, I am assured of clocking at least 1 mile.
It’s not scientific, but it beats trying to count 72 lengths, or 36 laps.
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