CFR: Sled Drags

Sled drags 100m @ 95/65 – every 2min x 10 rounds

It took me about 35-45 seconds each. 

Shoulder Press / Back Squats / Sled Drags that didn't suck

A. Max Shoulder Press (one-rep)

115-135-145(PR)-150 (PR)-155(F)

The 150 was a bit of a fight, but I got it up.  I could barely move the 155, though.  Funny how that works.



B. Max Back Squat (one-rep)

I'm still wary of my back, so when I was thinking about squats earlier in the day I thought I might stop at about 250 or so. 

I can't remember my exact progression, but I ended up at:

245-275-305

275 felt pretty good, so I was fairly confident with the 305, which is five pounds shy of my max.  I did ask for spotters, though. 



C. Partner sled drags 80m repeats


The deal here is that partners go back and forth on 40m sprints, dragging a 115m sled for ten minutes. 

I liked this a lot, actually.  I was able to go pretty hard for each of the 8 sprints I did, knowing that it would be over soon and I could stop.  My partner Jamieson apologized for not going faster, but I was happy to have a bit more of a breather. 

Dread the sled

A. Front squats 3-3-3-3

185-195-205-215



B. Sled Drag Suicides

115lbs on the sled. Three rounds of:
Run to the 10m line and back
Run to the 20m line and back
Run to the 30m line and back

Each round is timed individually. 

Sled drags are always horrible for me.  It's deceptive, though.  On paper, they don't seem so bad.  In fact, I always tell myself I'm going to do a bit extra.  Then I do one and I revise my plans.

They start off okay, and I feel like I'm moving pretty quick to the 10m and back.  On the 20m, I'm still hustling, but my legs are starting to mobilize a protest.  By the the 30m turnaround,, I'm fighting for every step.   After the first round, I really didn't want to do it again.  When I stepped up to the line, I felt this faint sensation of fear mixed with nausea.

I wasn't particularly fast with these, but I was very consistent. Other people had huge time disparities between their first run and subsequent ones. 

Round 1 - 1:10
Round 2 - 1:13
Round 3-  1:12

Back Squats / KB Cleans and Sled Drags

A. Back Squats

Back Squats 5-5-5 start at 75% and increase


- Nope.  I went light, trying to avoid re-aggravating my back.  My last set was 185. 


Back squats @ 60% of 1 RM 3×10. Rest 90-120s between each set.

- Close.  I did this with 165.  The first ten were hard.  The last ten were much better, and I did them without much of a rest.   



B. “What a Drag”

Every 3min complete: (for 3 rounds)

5 KB cleans left (70/55)

5 KB cleans right

80m sled drag (95/65)

Complete each round under 90sec

The KB cleans, especially with the 70lb KB, were not fun, but at least they were over quickly
Approximate time it took me to complete the work in each of the three rounds:   Round 1 - 75 secs. When I transitioned to the sled drags, I wasted a couple of seconds trying to bring the straps over my shoulders.  Another guy (Eldon?) just held the straps and let his arms trail behind him and he was off to the races.  I copied him.  I fell like I started off slow but picked it up at the end.   Round 2 - 70 secs. Was more efficient in my transition to the sled drags.  I didn't waste time messing with the straps.  Ran hard enough to hate life at the end.   Round 3 - 80 secs.  Thought I'd try the straps over the shoulder again.  Stupid.  Just ended up wasting time and then ended up holding the straps like I did in the first two rounds.  Plus, I was tired.  I'm actually surprised that this time wasn't slower.   

Back Squats and Sled Drag suicides

A. Back Squats 3-3-3

225-255-275F

Only got one rep at 275. I hadn't done squats for a while. Perhaps I should do something about that.


B. Sled Drag Suicides (20M, 40M, 60M)x3 - Men-95lb
(to 10m line and back, to 20m line and back, to 30m line and back)
Recover as needed.

:55, :55, :56

Lexi's tip about holding the ropes lower and turning around closer to the line might have shaved a couple of seconds off my earlier times, if I had done it. I'll keep that in mind for next time.

BCBD #1,2,3

Sled Drags with Dowels
A. 5 minutes to find max of
Deadlift+Hang Clean+Jerk (1+1+1)

I got up to 195.


5 minute total time but no time limit for the set.
rest 60 seconds, then

B. Row 90 seconds for max distance

I got 453m, which is a bit better than when I did this yesterday. (I was less exhausted.)

Rest 10-15 minutes, then

C. Sled Drag with Dowel for time
100M + return
M-75lb, W-55lb

Took me 1:33

"The Dog Sled"

“The Dog Sled”
3 rounds:
30 Double-Unders
10 Overhead Squats – 135/95lb

2 min rest

3 rounds
10 Handstand Push-ups (BCBD standards)
100m sled push with dowel – 115/75lb

Finisher for BCBD folks:
3×10 Chest-to-bar Pull-ups or 90 second Row (pick your pain)

37:02 as rx'd

That is a lot of OHS and HSPU. I did the row at the end. Got 426 m.

"Isabel" and Sled Drags

A. "Isabel" 30 power snatches with 135lbs

It was my first time doing it as rx'd. I had done it using 115lbs in 5 minutes plus change, and I vowed that the next time I did it, I would do it rx'd, even if it took me a lot more time. I figured 10:00 was a reasonable time to shoot for. It's only three reps per minute.

I will admit I had some doubts when I first tried the 135lbs. "Fuck, this is harder than I remembered."

I struggled with technique for a good part of this WOD, mostly pressing out my snatches from forehead level rather than doing it right. I missed on a few attempts as early as rep #6 but I kept plugging away. It wasn't until rep #24 that I realized I should have been dropping under the bar more the WHOLE TIME. (Note to self: Tyler, when you are reviewing this post the next time you go to do Isabel, remember to drop under the fucking bar so you won't have to press out on every rep.)

8:16 as rx'd.


B. Three minutes of 180lb sled drags for distance.

Sled drags are no one's idea of fun.


164m.