Feel like I've been running on fumes lately. I've had a pretty busy past few weeks with my girls basketball season winding down and lots of things going on at home. Trying to make sure the important things in life are taking care of first so the blog has been neglected a bit. Training has been much less than I would like heading into a competition, but the intensity has been pretty good.
9.28.12
Hero WOD
"Nutts"
Complete for time:
10 HSPUs
15 Deadlifts (250#)
25 Box Jumps (30")
50 Pull Ups
100 Wallball Shots (20#)
200 DUs
400m Run w/ 45# plate
= 25:54
- Terrible and left my legs tore up for about 3 days after. A Hero WOD is about the suffering and this one was definitely fitting. I was hoping for more of a 20-23:00 finish, but the wallballs destroyed me a lot more than I expected. I took a nice steady pace all the way to the wallballs and was feeling pretty good. The last 15 reps of pull ups were a struggle, but it I felt okay. Got to 35ish WBs and knew I was in for it. I had about 6-8 no reps throughout. Had to chop it up in sets of 10s. WBs had the top of my quads just on fire, but my arms felt great still so I thought I would be in good shape for DUs. Finished WBs in the 14 mins. and some change. Hoping to get out of DUs by 18...that time quickly came and went. I ripped off 40 something to start and it set my calves and lower quads on fire. Just couldn't get it together and that really disappointed me because I consider DUs one of my strengths. I've never run carrying a plate and that was pretty miserable. I still can't say that I've run carrying a plate because I pretty much walked briskly with it...not to mention that I grabbed the wrong plate and picked up the 55#er. Great community event none the less.
10.2.12
Lunchtime WOD
"Surfer on Acid" (courtesy of Ben Bergeron's Competitor's WOD)
3 rds FT:
400m Run
21 Burpees
= 10:41
- I hate making up my own WODs, especially ones that don't involve barbells. I do love checking out CFNE's stuff and Outlaws. I don't follow either program completely due to time restraints, but really like to do what I can when I can. Bergeron's stuff always makes me laugh because of his crazy names for his WODs. So this was the first day post "Nutts" that my legs have finally felt good enough to work on. Running and burpees both things I suck at...let's do it. My goal was to stay under or as close to 9:00. I was there all the way until the 3rd run. I left for the run at 7:15ish and thought okay I just gotta pick it up a little bit to at least stay under 10. I must have spaced out in the middle of the run because I got back at 9:46 and hit the floor as fast as I could. I lost focus and was not happy about the results on this one. I will definitely revisit this one from time to time as a benchmark.
PC Work
3 rds:
1:00 Chinese Arch
25 Sit ups
Strength P.M.
Front Squat - 5 x 5; heavy as possible
bar(8) - 135(5) - 185(5) - 225(5) --- 300
- Pretty brutal on some beat up legs. After the first set I really thought I bit off more than I could chew. I made it through though, but it was definitely tough.
10.3.12
Strength
Split Stance Press - 3 x 5; heavy as possible
bar(8) - 95(5) - 135(5) --- 155 - 165 - 175
- solid work...nothing special
Hero WOD
"D.T."
5rds FT:
12 Deadlifts (155#)
9 Hang Power Cleans (155#)
6 Push Jerks (155#)
= 8:18
- Another gut check! The rest of the gym did this one on Monday. CT & Charlie put up some good scores and had me worried if I could match them...honestly. I was pretty anxious about this one. It's a heavier WOD, it's one I've never done before, and there's a lot of back work. I was two rounds in at 2:00. Then my grip started to go on the deads. I was holding on to the bar as long as I could for the hangs. It actually flew out of my hands 3 times during the WOD. At some point in the 3rd round I had a moment of panic and really thought I might not be able to finish this WOD. I shut the voice up quickly though and got back to work. If it wasn't for Chris yelling in my ear I wouldn't have gotten the time I got, which beat him by a mere 3 seconds. Good training partners are invaluable.
Time to rest up and get er' done this weekend at Fitober Fest!!
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