Busy busy busy! That has been theme of the week. I wasn't able to make it in to Prevail and do much this week. I skipped out on Friday. I woke up super stiff this morning, most likely from all the standing around on the field I did this week. I usually OWOD on Saturday mornings, but I just didn't have the time to get it done this morning. I did have the time to get a challenge WOD in finally that I've been putting off since Feb.
WOD
2000m Row (7:44)
50 Wall balls (20#)
1000m Row (3:56)
35 Wall balls
500m Row (1:57)
20 Wall balls
= 21:10
- So one of my best friends challenged me to a main site WOD a while back. I've been pretty busy since than so it's been hard to make the time to get it in, that and it's a tall man's WOD. My buddy stands about 6'4ish with tree trunks for arms. Rowing and wall balls are a walk in the park for him. This challenge wasn't exactly in my favor.
I kept the 2k pace in the 1:50s as best I could. I did it while keeping my s/m around 20-24 (got the idea after watching Matt Chan talk about it at Regionals). The pace was great. My legs felt good getting off the rower and heading into wall balls. I wanted to get a big chunk of wall balls done off the bat. I started my 50 with 25 straight, then broke the rest up into the chunks. 1k row was more of the same. Started the 35 wall balls off with 15 straight, then 9, then 6, then 5. Legs at this point were getting pretty heavy. Walking up the stairs to the rower was rough. I picked the pace up on the rower a little bit as far as s/m goes. I just didn't have the big strong pulls anymore. With time quickly running out, I hustled down the stairs and ripped off 10-15 walls balls, then finished the remainder. When I finished, I rolled around in my sweat on the floor for a while until my thighs stop burning enough for me to walk regularly again.
The giant finished in 21:27....I WIN SUCKER!!!
Overall, great WOD for me. I got to work on some weaknesses, got to mentally push through some lactic pain, got to do a main site WOD(which I love to do every once in a while, but don't get to do nearly as often as I would like), and got pushed by a great friend (even though he wasn't there...the text conversations are awesome on the drive home).
Looking forward to getting back to a regular schedule here as track finishes in a week or two, especially once Summer finally arrives in June.
Showing posts with label 1000m Row. Show all posts
Showing posts with label 1000m Row. Show all posts
5.05.2012
3.05.2012
More Snatch
Had the day off today and felt pretty good. I was pretty tight throughout the morning. Found some time to do some rehab exercises and ice and started to feel a lot better. Got some things done around the house and spent some much needed time with the family. Off to Prevail with the family for the evening...
Strength
Snatch 1-1-1-1-1-1-1
PVC pro.-Bar pro.-95 pro.- 135 - 145 - 155 --- 165 - 175 - 185 - 195 -205 - 205 - 215 - 215 - 215
- Wasn't expecting much after the Open WOD yesterday. Lockouts still felt good. Shoulders feel good still, but pretty fatigued. My legs were pretty stiff just going through the progressions with the bar and PVC. I was forward on the miss at 205. The make at 205 felt great in the catch. My first miss at 215, my right elbow couldn't hold out. The next one was the same. The last one I compensated on the pull and pulled the bar way back and myself forward. Three strikes...I'm out!
WOD
(was supposed to be a 1000m ME Row)
4 rounds of:
250m ME Row (46.2 - 47.1 - 46.7 - 47.0)
1:00 ME Muscle Ups (1-1-0-1)
1:00 Rest
= 3:07.1/1000m; 1:33.5/500m; 31 s/m
- Just didn't have the mental capacity to sit in front of rower for a straight 1k today so I got the mileage in, but just did it a little differently. Smoothest I've felt on the rower in a long time. Those were pretty good pulls for me. Tried to keep the s/m at or under 30 as best I could. I wasn't expecting a huge number on the MUs, but I was hoping for better than 1s and Zeroes. My pull was pretty shot and the ones I did get were pretty ugly. I have to work on some progressions to really seal my handwork in better when I'm fatigued.
Strength
Snatch 1-1-1-1-1-1-1
PVC pro.-Bar pro.-95 pro.- 135 - 145 - 155 --- 165 - 175 - 185 - 195 -
- Wasn't expecting much after the Open WOD yesterday. Lockouts still felt good. Shoulders feel good still, but pretty fatigued. My legs were pretty stiff just going through the progressions with the bar and PVC. I was forward on the miss at 205. The make at 205 felt great in the catch. My first miss at 215, my right elbow couldn't hold out. The next one was the same. The last one I compensated on the pull and pulled the bar way back and myself forward. Three strikes...I'm out!
WOD
(was supposed to be a 1000m ME Row)
4 rounds of:
250m ME Row (46.2 - 47.1 - 46.7 - 47.0)
1:00 ME Muscle Ups (1-1-0-1)
1:00 Rest
= 3:07.1/1000m; 1:33.5/500m; 31 s/m
- Just didn't have the mental capacity to sit in front of rower for a straight 1k today so I got the mileage in, but just did it a little differently. Smoothest I've felt on the rower in a long time. Those were pretty good pulls for me. Tried to keep the s/m at or under 30 as best I could. I wasn't expecting a huge number on the MUs, but I was hoping for better than 1s and Zeroes. My pull was pretty shot and the ones I did get were pretty ugly. I have to work on some progressions to really seal my handwork in better when I'm fatigued.
2.06.2012
Row Row Row your...
Up and ready for another week of getting stronger and faster. Temp was great out at 5am this morning. Slept with the window cracked just a little bit. Felt like a nice Spring morning when I got out from underneath the covers this morning. Big things going on today. Today marks the 3 week countdown for wrestling season, the start of some new strength training, and tonight is the first Olympic weightlifting class at Prevail...very excited!
Strength
Back Squat 70%(250 + 50) x 5 x 5
* 50lbs of the 70% are hanging KBs from the bar
- We've gone through some pretty intense cycles the last 4 weeks, so before we got into a new one I wanted to take it down a notch and deload.
- Adding the hanging KBs really brings the focus on stabilizing the core and maintaining balance through the range of motion. I initially thought I may have overshot the percentage on this one, but after going through it...it was spot on. The sets were intense, but not grueling and that's what I was looking for.
- Definitely felt the pull of the bells through my core and it made my hips and glutes work a lot harder than just squatting alone. The bells really stepped up the intensity on a lighter load day.
WOD
1000m Row
5:00 REST
1000m Row
= 3:34 (24 s/m; 1:42/500m) + 3:38 (32 s/m; 1:49/500m) **damper @ 7**
- This wasn't that bad. I actually really enjoyed this rowing WOD. Harv has been having us lower our strokes per minute during warm up rows and I've really been hitting a groove during those rows. I felt real comfortable during both rows. I really wanted to try and be consistent between the two rows. I could have done much better on my 2nd row had I not gotten the farts right around 650m left. I ate a bunch of crap watching the Super Bowl yesterday and it caught up with me. I was maintaining a good 1:50 pace and then had to take it back to 2:00 for awhile, because you just can't trust a fart especially on the rower!
Cash Out
20 - 10 (12-5-3 --- 8-2) T2B
- My kip is starting to get better and better. The ring work is paying off. I got into a real nice groove for the 12 & 8 and then had to readjust my hand and just couldn't find it again.
20 - 10 Push Ups
- Did these on a 45# plate to keep my back rigid. C2D no hand release. Should have done more. :(
Strength
Back Squat 70%(250 + 50) x 5 x 5
* 50lbs of the 70% are hanging KBs from the bar
- We've gone through some pretty intense cycles the last 4 weeks, so before we got into a new one I wanted to take it down a notch and deload.
- Adding the hanging KBs really brings the focus on stabilizing the core and maintaining balance through the range of motion. I initially thought I may have overshot the percentage on this one, but after going through it...it was spot on. The sets were intense, but not grueling and that's what I was looking for.
- Definitely felt the pull of the bells through my core and it made my hips and glutes work a lot harder than just squatting alone. The bells really stepped up the intensity on a lighter load day.
WOD
1000m Row
5:00 REST
1000m Row
= 3:34 (24 s/m; 1:42/500m) + 3:38 (32 s/m; 1:49/500m) **damper @ 7**
- This wasn't that bad. I actually really enjoyed this rowing WOD. Harv has been having us lower our strokes per minute during warm up rows and I've really been hitting a groove during those rows. I felt real comfortable during both rows. I really wanted to try and be consistent between the two rows. I could have done much better on my 2nd row had I not gotten the farts right around 650m left. I ate a bunch of crap watching the Super Bowl yesterday and it caught up with me. I was maintaining a good 1:50 pace and then had to take it back to 2:00 for awhile, because you just can't trust a fart especially on the rower!
Cash Out
20 - 10 (12-5-3 --- 8-2) T2B
- My kip is starting to get better and better. The ring work is paying off. I got into a real nice groove for the 12 & 8 and then had to readjust my hand and just couldn't find it again.
20 - 10 Push Ups
- Did these on a 45# plate to keep my back rigid. C2D no hand release. Should have done more. :(
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