Mostly rested. I DNF'ed another WoD, Barbara, after the first round. That hasn't happened in a long time, but recently it's become a problem. My hip is finally fixed (thank you, Dr. Lord!) so I'm looking forward to getting back to training real soon.
Yeah. I'm going to try it again tomorrow, hopefully I'll be in a better mental state. Honestly I could have finished it, I just got incredibly frustrated in the middle of the first couplet and stopped my watch.
Workout:
Four rounds for time of:
Run 400m
50 Squats
Time: 14:10
R2-D3-I4-T48
I am a slow runner. At the end of the third round, I realized I could squat faster with my arms out, instead of tucked in. Whoops. Felt okay, but I wish I could have gone a little faster.
Warmup:
Ring Dip
Squat
Few reps of each WOD station
Workout:
Four rounds for time of:
Walking lunge 100ft, 30# DBs
30 Box Jumps, 24"
20 Pullups, 30# pack
Time: 28:20
R3-D5-I4-T28
Wow, insanely hard workout. I almost wanted to quit after round three, somehow managed to finish off the last round. Stepped up on a lot of the box jumps, because it allowed me to keep moving and represents the same amount of work. Pullups were broken into three or four sets per round. Felt like death the whole time, very gassed. I think I might be getting a little sick.
Good news: form on deadlifts was very good, HSPU were all with head to a 1/2" pad. Bad news: everything else. Gassed big time, focus and intensity were very lacking. Two minutes slower than last time, and that was in January! Yuck.
In my warmup, I got a muscle-up with an added 25#! Might try for more when I feel fresher. Still very sore.
Workout:
Five rounds for time of:
30 GHD situps
25 GHD back extensions
Time: 16:30
R3-D3-I4-T27
I'm going to be feeling this one tomorrow. I hope I didn't do anything to my lower back with all that form breakdown. Funny how I anticipated this one yesterday. Pretty cool WoD.
A few hours later, some front squats:
10x45#
3x115# (Thrusters)
3x165#
3x195#
1x215#
1x235#
1x255# (PR)
1x270#
As video will confirm, that rep at 270 was butt-ugly. Felt monstrously strong, though. Previous PR was 240x3.
What a bruiser...135 is a LOT of pullups. For some reason Mary always seems to want to introduce me to Pukie. I think I backed off the intensity a little bit too much this time. I should have had ten rounds.
Posterior chain still fairly sore, but managed to set a big PR. I remember when 185# was a heavy squat clean for me. I think I need more shrug, and a more thorough clean warmup. Was a little pressed for time. Can't wait to see what tomorrow has in store.
Rest day. SO SORE, oh Lord. I checked my log, and the last time I did heavy sets of 5 back squats was in February, when I was doing SS. Hams, glutes, adductors...entire posterior chain is smoked.
Man, that was hard. My form got a little sloppy on the last set, and I could have gotten a little bit more depth. I'll post video in a bit. My hips are still feeling a little bit funky. It might be time for a trip to Dr. Lord.
Great WoD! Running is definitely one of those things I need to work on. I'm not sure if I actually have mechanics problems or not, but my running always feels about as graceful as a linebacker doing a handstand. I do wish I had the money to indulge in a POSE seminar, but that will have to wait a while.
