Oh Good, More Running!
July 24, 2012
After the fiasco of a day yesterday I couldnt wait to get home to go to sleep! Since I was able to sneak out of work a little early to make it to CFW to workout with the 5:30pm-ers, I was all discombobulated. I got home and it was only 7:00, typically its almost 8:00 when I get home on Thursday nights. I grabbed my late snack and started eating and than realized it was WAY to early and I would be starving when I woke up at 4:45am if I ate so soon. I spaced out my meal and laid on the couch waiting for Hubs to come home. My calves were killing, dehydration was in total effect! I did everything I could to stretch them out and just prayed by the time I woke up I would be good. I was in bed... 8:30 and asleep by 9:00. HEAVEN.
Since I was in bed so early I didnt get a chance to see what the WOD was for today. Usually I check it before I fall asleep. It never changes my mind if I am going to go or not, but for some reason it has just become habit. I woke up when my alarm went off and looked at the WOD before getting out of bed... "oh good, more running..."
First we worked some strength. Snatches, something I have been working on for a few weeks on Thursdays. I really have to learn not to pull too early and to slow my pull down until after my knees. This will allow for maximum hip extension and explosion.
Heres Elisabeth Akinwale during the CF games, totally killing the Snatch Ladder... look at that hip extension.
My working hard is paying off, I can feel how different the movement feels when I am hitting all the right spots. I certainly think the work I have put into the movement has made a difference and I plan to keep at it so I can develop it even further. This morning I PRed with 105lbs for 2 sets of 1. I felt great and M was really encouraging with every attempt, from the light weights to the heavier sets, making sure I was keeping good form and pointing out what I am doing wrong. Thats how I like to be coached. Tell it like it is, why it sucks and what can make it better... every rep, I dont care.
Than we moved on to the WOD. This one was great. Another one of those mind over matter moments. Thrusters are killer lifts to begin with, than add to that the squat clean and the ability to keep them strung together without rest is pretty difficult. Legs are burning, arms and shoulders... its FUN in my book, but the "hard" kind of fun!
With every ounce of concentration I have, I was able to complete all 5 rounds without letting go of the bar for every set of 15 squat clean thrusters. I kept saying to myself "just keep your hands on the bar and keep pulling" and amazingly enough, thats what I did! The run was the hardest part for me, after the third round of lifts I went to go do the run and felt like I couldnt lift my feet off the ground. I gained composure, kept pushing and by the time I had run about 50 yards I had a longer stride again.
This could be one of my favorite WOD's. It was fun, challenging and man did I sweat like a beast!! Its nice to feel human again!!
WARMUP:
500m Row
3 Rounds
- 1 Rope Climb
- 4 Turkish Getups
- 8 Inchworms
- 12 Mountain Climbers
500m Row
Group: Bergerner
WOD: "Meat Grinder"
5 Rounds for Time
- 200m Run
- 15 Squat Clean Thrusters (65lbs)
(15:05 Rx)
SKILL/STRENGTH:
Snatch 3-3-1-1-1
(65, 85, 95, 105, 105) <----- PR
.
After the fiasco of a day yesterday I couldnt wait to get home to go to sleep! Since I was able to sneak out of work a little early to make it to CFW to workout with the 5:30pm-ers, I was all discombobulated. I got home and it was only 7:00, typically its almost 8:00 when I get home on Thursday nights. I grabbed my late snack and started eating and than realized it was WAY to early and I would be starving when I woke up at 4:45am if I ate so soon. I spaced out my meal and laid on the couch waiting for Hubs to come home. My calves were killing, dehydration was in total effect! I did everything I could to stretch them out and just prayed by the time I woke up I would be good. I was in bed... 8:30 and asleep by 9:00. HEAVEN.
Since I was in bed so early I didnt get a chance to see what the WOD was for today. Usually I check it before I fall asleep. It never changes my mind if I am going to go or not, but for some reason it has just become habit. I woke up when my alarm went off and looked at the WOD before getting out of bed... "oh good, more running..."
First we worked some strength. Snatches, something I have been working on for a few weeks on Thursdays. I really have to learn not to pull too early and to slow my pull down until after my knees. This will allow for maximum hip extension and explosion.
Heres Elisabeth Akinwale during the CF games, totally killing the Snatch Ladder... look at that hip extension.
My working hard is paying off, I can feel how different the movement feels when I am hitting all the right spots. I certainly think the work I have put into the movement has made a difference and I plan to keep at it so I can develop it even further. This morning I PRed with 105lbs for 2 sets of 1. I felt great and M was really encouraging with every attempt, from the light weights to the heavier sets, making sure I was keeping good form and pointing out what I am doing wrong. Thats how I like to be coached. Tell it like it is, why it sucks and what can make it better... every rep, I dont care.
Than we moved on to the WOD. This one was great. Another one of those mind over matter moments. Thrusters are killer lifts to begin with, than add to that the squat clean and the ability to keep them strung together without rest is pretty difficult. Legs are burning, arms and shoulders... its FUN in my book, but the "hard" kind of fun!
With every ounce of concentration I have, I was able to complete all 5 rounds without letting go of the bar for every set of 15 squat clean thrusters. I kept saying to myself "just keep your hands on the bar and keep pulling" and amazingly enough, thats what I did! The run was the hardest part for me, after the third round of lifts I went to go do the run and felt like I couldnt lift my feet off the ground. I gained composure, kept pushing and by the time I had run about 50 yards I had a longer stride again.
This could be one of my favorite WOD's. It was fun, challenging and man did I sweat like a beast!! Its nice to feel human again!!
WARMUP:
500m Row
3 Rounds
- 1 Rope Climb
- 4 Turkish Getups
- 8 Inchworms
- 12 Mountain Climbers
500m Row
Group: Bergerner
WOD: "Meat Grinder"
5 Rounds for Time
- 200m Run
- 15 Squat Clean Thrusters (65lbs)
(15:05 Rx)
SKILL/STRENGTH:
Snatch 3-3-1-1-1
(65, 85, 95, 105, 105) <----- PR
.
Comments
Post a Comment