WOD - Feb 24th 2012
Tried to keep it low key today as I didn’t want to make myself too sore for the 2nd attempt at 12.1 - I Will get 115 or above I’m gonna destroy it come Sunday!
Today’s workout was pretty spastic.
Strength:
Bench Press
7-5-4-3
WOD #1:
21-15-9 of:
Handstand Push ups
Hollow Rocks
Pull ups
V ups
WOD #2:
Half Flight Simulator + 5 GHDs between each set of double unders
5-10-15-20-25-30-25-20-15-10-5
Same rules as Flight Simulator - Have to go unbroken each set. If you mess up you have to start over on what ever set you are on till you go unbroken to that set number.
Threshold Work:
3 Min Max Double Unders 2 rounds. 3 Min rest between rounds
Score/Thoughts:
Bench Load-
133-153-165-175
— Felt pretty good on bench today. I don’t bench much and in all honesty we don’t bench much in crossfit but it’s something I’m going to add as it’ll help with over all chest strength and lock out when it comes to rings and push ups. Not to bad for only benching my 2nd time this year! I did a 1RM of 193 and I did not even touch a bench press for over a year. Yay Body weight and rings!
WOD#1:
8:16 RX - Something that a few folks were doing. Was a good quick WOD. I wasn’t trying to blast my shoulders too much before my 2nd attempt at 12.1 so this fit in fine. Was a fun little WOD, the HSPU is what got me. I have weak shoulders and is something I’m still working on.
WOD #2:
12:09 RXFelt like I had to do something that would keep me moving. So…. Half flight simulator + 5 GHDs between each set of DU. Nice little ab work on this one. You end up doing 5 GHDs which was something I needed to do! Not much to say on this as it was pretty straight forward. I did go unbroken on all DU, which felt awesome.
Threshold work:
Rnd 1 - 212
Rnd 2 - 185
I’m calling this threshold work because I was trying to go as fast as hard as I could beyond the normal stop and shake out the arms deal on long set of double unders. I tried to push it a minimum of 10 reps pass the “Stop it’s burning like hell, stop and shake it out feel”. So I did 2 rounds of 3 minutes of max DU…. First set was freaking awesome but my rear delts were burning pretty bad along with my forearms. I went 100 DU UNBROKEN! yeah I’m pretty stoked on that. Ended at 202 but damn my arms were burning… I feel like my form sucks on these as my arms are a lot wider out than what I think it needs to be. Anyway 2nd round was brutal. Did 70 DU unbroken and slowed down after that.
Over all feeling pretty good. I feel this will help set the tone for Sunday. Gotta get to 115. I really want one WOD where I place with in the top 60. Right now as of Friday night 115 (theoretical burpees) puts me in 40th Place and my current 107 puts me at 99th PL in the Region… CRAZY!
