Oh, yes, the lyrical genius of Ludacris is truly a magnificant thing to behold is it not? :P Ok, so maybe he's not Beethoven or Mozart, but the man has a way with words, or at least the ladies.... ;)
Anyway, Saturday was another one of those days where Jerry had a two wod day planned and we kicked off our morning by building some strength on the back squats. So, while we were all drinking our milk, we were getting ready to squat deep! Jerry had us ramp up a bit and then take 80-85% of our 1rm back squat, and go for 5 sets of 3 reps with that weight. We were to keep the same weight for all 5 sets, and I'll admit, it was pretty challenging. The key to having good back squats is to engage the glutes and hammies and drive out of the hole at the bottom, and boy oh boy, when there is 190 lbs sitting on your back, that sure can be challenging! :P I was pretty pleased though that despite how sore and tired I was (bs were my 5th wod last week) I actually was able to stick with the 190 and didn't have to drop. It was also fun to work with Blain and Gar since I never get to work with them, just see them as I pass through team 0600.
After that, Jerry had set up this really disgusting metcon for us that we were supposed to bust through. Now, I'm no rocket scientist, but I'm going to go out on a limb here and share some insight that I've acquired, or at least feel I have acquired. *ehem* It is hard to use your legs after you have done heavy squats. *ehem* Now, others may argue with me, and say that's a big honkin' load of poo, but I strongly feel that I have evidence to support this. :P Metcon land on Saturday was seriously no fun because everything involved legs, and after those squats, I wasn't really feeling so much like a flying machine. The metcon looked like this...
Once through for time
1K row
50 OH lunges (25)
30 KB swings (45)
Time: 9:47
My time on this wasn't horrible, but the speedies had this in about a minute and a half ahead of me, and that makes me feel not happy. I want to get faster, but my diet I know is impeding me, as is my lack of training for the past few weeks. Need need need need need to get faster.
Showing posts with label Metcon. Show all posts
Showing posts with label Metcon. Show all posts
Tuesday, February 16, 2010
Saturday, February 13, 2010
Friday: Push press and metcon
In order to get more strength work in, but not lose our metabolic work, Jerry has been slating two wods on certain days. He's giving us a 20 minute time limit to work up to a heavy single, double, triple of whatever movement we're focusing on that day, and also still leave time to get a metcon in. Yesterday we started off by focusing on a 1 RM in the push press. I like doing overhead work, but for some reason the push press just doesn't light my fire. Neither does the strict press really. I understand that both of them are important and necessary for getting stronger etc, but neither one of them really make me go wow! That was fun!
But, since I get to lift heavy things over my head, I really shouldn't complain. We worked up pretty fast to a heavy single, and I was able to increase my previous PR of 135 to 140. I think I may have had 145 in me, but of course that time limit gets you every time! After that we moved into a short but pretty brutal metcon. It was
4 rounds of
1 minute on each station for max reps
Record total reps of
Pull-ups
Box jumps
Sit-ups
Melissa encouraged anyone who was trying for a pull-up PR to start with pull-ups. Now, I know I just got done having myself a push press PR and that's a lot of shoulders and what have you, but I thought what the hey. I haven't actually tried for a pull-up PR in awhile, so I'll give it a whirl. So I started with pull-ups and increased by 1. Not a big pull-up PR, but it's still a PR. My current pull-ups stand at 27. I def think I have 30, but on 25 I adjusted my grip and totally lost my rhythm. Next time I need to wait until I absolutely have to to adjust my grip so I don't lose the momentum. I really sucked wind on the box jumps and didn't do well with them at all, but did ok on the sit-ups. My total numbers were 70, 50, and 117. Not great, but not bad. Clearly more metcon work is still needed. I'm getting very frustrated by that, but if I use the word "frustrated" one more time in a blog this week, I may have to flag myself for overusage of the word. As a side note, this made 4 wods this week, and I plan on going in today, which means I'm going to hit 5 this week. This will be the first 5 wod week in a long time.
But, since I get to lift heavy things over my head, I really shouldn't complain. We worked up pretty fast to a heavy single, and I was able to increase my previous PR of 135 to 140. I think I may have had 145 in me, but of course that time limit gets you every time! After that we moved into a short but pretty brutal metcon. It was
4 rounds of
1 minute on each station for max reps
Record total reps of
Pull-ups
Box jumps
Sit-ups
Melissa encouraged anyone who was trying for a pull-up PR to start with pull-ups. Now, I know I just got done having myself a push press PR and that's a lot of shoulders and what have you, but I thought what the hey. I haven't actually tried for a pull-up PR in awhile, so I'll give it a whirl. So I started with pull-ups and increased by 1. Not a big pull-up PR, but it's still a PR. My current pull-ups stand at 27. I def think I have 30, but on 25 I adjusted my grip and totally lost my rhythm. Next time I need to wait until I absolutely have to to adjust my grip so I don't lose the momentum. I really sucked wind on the box jumps and didn't do well with them at all, but did ok on the sit-ups. My total numbers were 70, 50, and 117. Not great, but not bad. Clearly more metcon work is still needed. I'm getting very frustrated by that, but if I use the word "frustrated" one more time in a blog this week, I may have to flag myself for overusage of the word. As a side note, this made 4 wods this week, and I plan on going in today, which means I'm going to hit 5 this week. This will be the first 5 wod week in a long time.
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