WOD: Row 500m @ 2:00 min pace then 5-5-5 thruster at 95#
I t felt good to do a little something to get the blood flowing a little. All the work has been put in over the past few months and now all there is to do is rest, eat good, and do my best this weekend.
Today we played around with the Rx'ed weight for the qualifiers this weekend. I was kinda worried that the 185 clean might give me problems but today I was able to do did them well enough to get the minimum of ten reps. The other workout has the 165 jerk which I worked on today and felt strong. I know those are goiong to be killer though after the row/burpee. So I sent my email in to the event and I am doing both workouts as Rx.
It was about 100 degrees today so working out at 1 was killer. I guess it is good to get used to it cause Im sure it will be hot at the qualifiers. Went slow on the first row to pace myself cause i knew this would be a long workout. Muscle ups and lunges were good. I felt really good today.
WOD: 21-15 -9 of Burpee Pullups (chin over) 400 m Row
I felt good getting a solid WOD in because it was pretty much the first good one since our recovery form the NorCal comp. We messed up doing this WOD cause we only did one row and the real qualifier was 3 rounds of row. ..oops.
This day was really tough but I made it through with times all under the time cap which a few people did not. It was a lot of fun to have a referee on every workout to judge and count the reps, I had about 3 reps that were not counted on each workout. The workout I lost by the most in was the first one because I had to break up the deadlifts into sets of one while some guys did it in sets of 3 total sets. The 150m of carrying seems really pointless but it proves to kill your legs before you even start to do the deadlifts. The second WOD went good because I really paced myself in the first row( holdong right around 2:00 split). I focused on my breathing and set a good pace that I could hold for the rest then went all out on the last row which was around 1:51 split. The last workout was the hardest foe me. The regulations were to return the bar to the ground after you are done and not drop it, of course I forgot in the rush of things I ended up having to pick it up and do 1 more rep on the last set. Overall, I feel like I did pretty good. I definitely got my ass whooped, the winner was at 19:15. But in a year from now, I hope to be somewhere around that time. I figure 4 min off the first WOD and 2 min off the other two. The night after my back was a little sore from the deadlifts but that was basically it. The next day everything felt surprisingly good. Monday morning was when it hit me, my hamstrings were so tight and sore I could barley walk. I rolled and stretched them out a lot and now they are back to normal and am ready to hit up a workout tommorow. Besides the workouts, it was also a good day. I ate a lot of yams and oranges for my carbs and about 6 oz of chicken with a few almonds throughout the day and I felt great. Kept the fat low so it wouldn't bog me down and I felt recovery was better.
Over the weekend I did day 1 of the European Qualifiers. Those were good to get a taste of some of the workouts that could come my way.
WOD #1 Heavy Helen 3 Rounds of: 400 m Run 21 Kettlebell swings (2 pood) 12 ctb Pullups
WOD #2 15-12-9 Clean and Jerk (135) Handstand Pushups
I felt like I learned a lot by doing these workouts. The main thing I learned was to pace myself. I go as fast as I can because I want to finish as fast as I can, but that usually does not work. While doing the handstands I didn't give myself enough reps between reps after I was fatigued which led to a bunch of failed reps. I need to give myself a little more rest, then there would be less failed rest that would save me time in the end.
Todays Workout 3 Snatch (115) 50m Shuttle Run rest 1 min 5 Rounds
then, Overhead Squat 1-1-1-1
We are taking it easy this week because they want to do a mini taper for the event we have this weekend. So this WOD was pretty easy, I don't remember my time but it was all unbroken.