Dead Lift
2-2-2-2 (Load should be between 85-95% of your one rep max)
Then For time
30 Wall Balls (20/14)
30 Burpees
20 Wall Balls
20 Burpees
10 Wall Balls
10 Burpees
Post WOD
3x10 Back Extensions (Rest 1 minute between sets)
3x10 Ring Rows (Rest 1 minute between sets)
Looked easy, it sucked... 6:31 I'll be out of town until the monday after next
ReplyDeleteDead lift: up to 220#, a bit closer to finding that new 1RM.
ReplyDeleteMetcon: 7:17 @ 14#. Looking back through my times I now realize I've been using the 14# for longer than I thought, time to step it up.
Interesting study on running - It doesn't matter if you POSE or not, or what shoes you wear, you're still going to get hurt:
ReplyDeletehttp://peakperformance.runnersworld.com/2011/05/may-2-new-injury-study-finds-no-link-to-running-form-or-shoe-type.html
Conclusion: stop running.
Data for this "study" was taken from surveymonkey.com? Haha
ReplyDeleteThis was the guys conclusion for why injuries occur when you run:
"There's not one simple answer to that question. Training errors (e.g., too much too soon), mal-alignment or other genetic predispositions, tight soft tissues, and bad technique would certainly all be at the top of my list."
Sounds like ineffective training, bad shoes, crappy genetics, not stretching and shitty technique to me.
Conclusion: stop running if you possess all of the above.
Good race with Tom at the 9 a.m.
ReplyDeleteSWoDs: Bench and DL 5-3-1+. Didn't really feel good on the heavy DL after only 4 hours of sleep. Nap time.
Metcon - 6:14
DLs: 225-245-265-285(old 1RM)
ReplyDeleteWOD: 6:13...good race with doc. brutal.
Let's be honest, how are the 'Construct' standard burpees going for everyone nowadays? I go into workouts with a honest big jump for the first 20 reps or so, but by the end of any gasser of a workout, my full jump is only a few inches.
ReplyDeleteJust curious what the feeling is and what will be expected at the May challenge.
I'm actually a fan of over-bar burpees, while they make it harder, there's a set standard to adhere to.
at the start of the workout this morning (9am), doc said,"are we doing construct stds here, touching the pullup bar at the top..."
ReplyDeleteneedless to say, first 20 reps were standard, after that, not an ice cube's chance in hell. WB+burpees drain your legs. enjoy that 20 set of WBs after the 30 burpees.
i agree with james on the over-the-bar burpees. without opening your hips at the end of the movement, you might as well be calling it a glorified push up.
I prefer the box jump burpees. They slow the overall time down a little but really add the explosive pop that you don't necessarily get when you go over-the-bar. That and you can have just burpee box jumps in a workout and it will probably be one of the hardest things you do for time.
ReplyDelete