Wednesday night (1/5/2011) was rough. I was sore as hell and the WOD was tough. We also did a lot of stuff prior to the WOD, which tired me out. Here’s how it went down:
Warm Up
- Run to the end of the block & back. It was about 1/2 mile.
- Stretches
- 25 GHD Sit ups/Back Extensions
Skill
- 5 minutes of handstand walking practice
WOD
7x
- 7 cleans (I used 115#)
- 30 double unders
This took a little over 18 minutes for me. I don’t remember my exact time, but I was being really careful on the cleans to not hurt my back. The double unders went really well for me. Aside from the fact that I just don’t have the lungs for them, I completed the workout without getting mad, throwing the rope, or using lots of bad words. I got to ring the PR bell for that =)
The “I do the Impossible” challenge kicked off today! I went into the clinic yesterday (1/7/2011) to get measured, weighed, and to have my body fat calculated (a sorry 23.6%). I sat with Dave and talked a little bit about what I wanted to accomplish and we listed out 5 goals:
- See a downward trending in body fat analysis.
- Cycle 10 butterfly pull ups.
- Get a sub 9 minute mile.
- Go up in weight on snatch.
- Go up in weight on dead lift.
The last 2 goals are a bit iffy and depend a lot on how my back does over the course of the next 8 weeks. Additionally, we talked a lot about diet and food, so, if I’m at a party at your house in the next 8 weeks and you don’t see me eatin’ it up, that’s why.
The WOD that they put us through was pretty tiring. Didn’t look so bad on the board, but I was pretty beat when it was over. It was:
- 7 minutes to find your 1RM dead lift. I stopped at 315# as I was starting to lead with my back and I didn’t want to push my luck. I haven’t d/l’d more than 135# since injuring.
- 1 min rest
- 1 min max thrusters @ 95# – I got 20.
- 1 min rest
- 1 min max pull ups – I got 20.
- 2 min rest
- 2 min max distance on C2 – I got 523m.
- 2 min rest
- 3x (5 burpees, 10 push ups, 15 squats) – I did this in 4:15.
I am looking forward to seeing what I can do in the next 8 weeks. Wish me luck!