I am so pleased with myself for being able to avoid the temptation to hit the snooze button for the first time in two weeks and actually make it to CFR for a 6am WOD.
As it turns out, everything we were doing today was stuff I like.
A. OHS 5-5-5 starting with 81 per cent of one-rep max.
The best one-rep max I could find of mine was 165, so I started with 135. After the WOD, I found that in December, I did 3 x 175, so I probably should have started higher. But I've also lost some strength due to the baby-induced break from CFR and being sick.
135-145-160 (5lb PR, I think). The 160 should barely count, because I walked it out a bit on the last rep. Jeff said it counted, but he's a generous soul. As it turns out, I used just enough weight.
B. Rowing Helen
Three rounds for time of:
500m row
21 bell swings (55lb)
12 pull-ups
Took me 13:44. I'm sure I've done Rowing Helen before, but couldn't find a time. It was probably better than this. I've been away from CFR so much, my pull-up callouses had disappeared, so this was even harder on my sissy hands. With my reduced cardio, this kicked my ass. Norm said I sounded like a smoker, the way I was coughing and hacking during and after.
Wednesday, January 26, 2011
Saturday, January 22, 2011
Partner WOD: "Beat around the bush"
Partners take turns, working and resting in two-minute intervals. The full two min is spent at one station.
- burpees (3 points each) I did 37
- pull-ups (2 points) - 30
- air squats - 72
-barbell thrusters (3 points) - 35 (brutal)
-box jumps (2 points) - 33
-rowing (1 point for every 10m) 500m for 50 points.
Nathan carried the team on this one. He beat my total on every category except burpees.
- burpees (3 points each) I did 37
- pull-ups (2 points) - 30
- air squats - 72
-barbell thrusters (3 points) - 35 (brutal)
-box jumps (2 points) - 33
-rowing (1 point for every 10m) 500m for 50 points.
Nathan carried the team on this one. He beat my total on every category except burpees.
Friday, January 21, 2011
MU / DL / KB C&J
A. Muscle-up progression.
I did a jumping MU for the first time ever. Heightwise, the rings were touching the top of my head. Ugly as sin, but still counts.
B. 80 percent of max DL x5
I did 255lb. I have lost a lot of muscle. Considering my compromised cardio, maybe I should just do strength stuff for a while.
C total KB clean and jerks in five minutes. I did 40, and three quarters were with my right arm. That is not good.
I did a jumping MU for the first time ever. Heightwise, the rings were touching the top of my head. Ugly as sin, but still counts.
B. 80 percent of max DL x5
I did 255lb. I have lost a lot of muscle. Considering my compromised cardio, maybe I should just do strength stuff for a while.
C total KB clean and jerks in five minutes. I did 40, and three quarters were with my right arm. That is not good.
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