I had nothing in the tank for this wod, i mean NOTHING. Recently i have been feeling really fatigued and lacking energy. I have looked at my diet which i think is good, getting decenmt sleep so who knows.... answers on a post card!
didn't want to play hero on the PP at 135lbs my wrist would never thank me. Last off of the rower, managed to bang out three sets of 10 on the PP then went down to 6,6,4,4. strolled over to the bars for the K2B engaged my rabied monkey mode and just monstered through them.... the last 20 were broken into reps of 5
Being honest i kind of sandbagged this WOD, i was spent after wod 1 so just stuck to a consistent rep count. Had a small breakthrough on the burpees, found a real rythm and felt comfortable.
Skill - DU- great tip from Will on keeping my elbows in. when i don't my arms get further apart which leads to shoulder, upper arm fatigue
warm up
20 lunges
15 OHS
10 worm
WOD 1
5 Rounds for Time
7 DB Snatch, 50Lbs Rt.
7 DB Push Press, 50Lbs Lt.
30 DUs
7 DB Snatch, 50Lbs Lt.
7 DB Push Press, 50Lbs Rt.
30 DUs
Time: 13:40
Row for Calories 50-40-30-20-10
Sit-Ups 50-40-30-20-10
Time: 17:48
I really enjoyed WOD 1, although that being said it is very very clear my left arm/wrist is significantly weaker than my rightt. i had to hold the DB in position with two hands when PP with my left. I may have to join AJ at crunch to do some bicep curls and strengthen up that left arm. The DU got progressively tougher as shoulder fatigue set it. I was going at about 90% through the wod, but even if i gave 110% (technically impossible) i still would not have got even close to walkers sub 11 minute time. Way to go mate!!!!
As for WOD 2, three little words I HATE ROWING.... enough said.
3 Rounds of: 30 each:
Ring Support
Rest
Handstand Hold
Rest
Bar Hang or Chin-Up Hold
Rest
WOD #1
JT
21-15-9
Handstand Push-Ups (2 Mats)
Ring Dips
Push-Ups
13:10
WOD #2
21-15-9
Dead Hang Pull-Ups
Ring Rows
Strict Toes to Bar
stopped at 11 minutes was on the last round of 15 T2B
Man WOD 1 was an utter tricep burner... i thought the pushups would be the easy part by my delusions of granduer were quickly quashed as i could only muster 3 at a time. HSPU were gnarly and were less than RX... JT is a bitch! As for WOD two it was meant to be 12-9-6 but clearly i wasn't paying attention and took a 21-15-9 approach... after 11 minutes i was toast.... big fat DNF for me.
didn't really work on strength instead tryiong to really open up the hips
WOD – Finisher
Manion
7 Rounds for Time:
Ritch Street Run
29 Back Squats #135
30:25
Holy FUCKNUT.... I never want to do this WOD ever again. 203 BS at 135lbs is NO joke. My lower back had seized up after round 2 which made me waddle down ritch street... i would like to say i remained graceful but most likely it looked like i was going to shit myself... Mentally i was beat and i almost sclaed down on several occasions... i got it down to sets of 4 reps and i will be honest and ssay not all of my squats were below parallel.... After we had finished the WOD i don't think i have ever seen the SC as spent as we were truly a kick in the ass.....
5 Rounds for Time:
15 Back Squats (#95)
30 Double Unders
7:21
Although i really enjoy back squats, i struggle to to high rep BS for time.. i have really tight hips and just can't get up and down from the squat quickly. As for the DU well eeerrrr they left the building i couldn't get more than 15 in row.. i blame the weightlifting shoes... after the class it was interesting to hear that John was using me as a pace setter, i in turn was using Sean R and i think Sean was using Sam.... competitive class? i should say so!
skill - muscle up progression
Got 3/4qtrs of the way there... its a mental game now.... i will get a muscle up!
Strength
Hang Power Cleans
didn't load up too much weight i really wanted to work on speed and technique... plus i wanted to give the wrist an easy time
WOD
5 Rounds
10x HPC (95lbs) rx
10 Ring Pushups
Time: 3:35
My technique was UGLY on the PC but at 95lbs its really easy to reverse curl vs. use correct form. banged through the first two sets unbroken and had the smallest of leads on big d.... and then the forearm burn hit me, i had to break the last three rounds into sets of 5 which allowed that ape of a man D to gap me..super happy with my time! I know few of us should compare ourselves to scotty but seeing his time a full 50 seconds faster and knowing that i went all out, just gives you a renewed sense of appreciation for the level our top athletes are at....
3 Rounds for Reps:
1 Minute of Double Unders
1 Minute of Burpees
1 Minute of Dumbbell Front Squats (#40)
1 Minute of Dumbbell Push Press (#40)
1 Minute of Pull-Ups
1 Minute of Rest
total score 299.
Started on the FS as i partnered with big D. No excuses but this for sure was a hinderence in my abaility to get a great score on the DU's as my arms were just burnt out. That said everyone was in the same boat. Hats off to Sam who crushed this WOD and handed me a lesson on DU's. Remember Sam even a broken clock is right twice a day.
final thought 60 seconds is not enough to recover after that little burner.
Mid Hang Muscle Snatch – 10-8-6-4-2
Strict Toes to Bar – 10-8-6-4-2
WOD Finisher
8 Minute AMRAP:
8 Hang Power Snatch (#95)
8 Wall Balls (#20)
5 Rounds
95lbs got heavy real quick. Its super hard to generate the momentum to on the snatch with such a short dip. Got one of the mis weighted 20lbs balls... took two shots to the face
CF Vancouver is a great and inviting space. They start each session with a quick circle where everyone introduces themselves. They have a real nice pullup rig with plenty of give and spring, it made doing pullups a little easier to be honest, i felt like i could have just kept going.
managed a PR on the strict press which i was pleased with and when i saw the finisher of back squats my little face lit up... Shep mentioned that tend to focus more on strength WOD's versus a beldn of cardio and strength. To be honest i prefer our class breakdown of strength and finisher. Anyway, its an easy box to get to, just outside of downtwon vancouver. If you are in town you should drop in for sure.
WOD
3 Rounds for time
1000M row
50x BB Thruster (45#)
30x Pullups
time 31:55
This was a brutal wod... having short femurs really inhibits your ability to row... well that is my excuse and i am sticking to it.... i'll also be the very first to admit that a number of my thursters in the last round were marginally rx at best.... however, i do have an excuse. in short i used 55lb for the thursters and not 45lb... i thought i would grab a lighter bar and add some plates so i didn't have to pick up the bar from the ground all of the time. My plan backfired when i used a 35lb bar with two 10lb plates... and yes i do work in finance!
