1/18/12

Coming into the day, my body was extremely sore. My back, chest, triceps, and hamstrings were just worn out from the past couple of days work. Wednesday is my "rest day" where I only stretch and do the WOD.

WOD:
20 minute AMRAP
5 Thrusters
7 hang power cleans
10 SDHP
*All at 95#

Going into the workout, I was not sure what to expect. I always underestimate the difficulty of the CrossFit workouts, as I did today. You would think after 3 weeks I would learn, but still I have not learned my lesson. My plan was to do 1 round every minute and get somewhere around 20 rounds. HAHAHA! I began with this plan, and made it through 2 rounds in two minutes, but was absolutely spent. The weight was easy for the thrusters and cleans, but the sumo deadlift were difficult at that weight. My success came from being able to go right from 5 thrusters into 7 hang cleans without dropping the bar. I was the only one in the class that could do that, which allowed me to do a couple more rounds than most people. I wound up finishing 10 rounds as well as 5 thrusters. This was a tough WOD, but it was a good one for a "rest" day.

After the workout, I decided to play around like normal. I was able to do 3 bar muscle ups in a row. I was not thinking I would be able to do any because my forearms were so sore from the WOD, but the muscle ups went up pretty easy. I also worked on some sled push working up to a 20 yard sled push at somewhere around 500#. I worked up to this weight adding 90 pounds every push. A nice little finished to the workout today.

Tomorrow will be another relatively easy day (or at least I think) so I am going to do some more stretching and mobility tonight. One of the guys at the gym wants to do "Linda" one day this week.

Linda:
10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight- 345

Bench press: body weight- 230

Clean: 3/4 body weight- 175

For some reason this looks fun to me...