My job has had me scrambling for the last week or so. I’ve been getting my workouts in, but there hasn’t been much spare time to sit and write about them. Fortunately, the madness has calmed down a things are getting back into a rhythm. So I can catch my breath and catch up on past WODs
8/18 Kettlebell Fun
Turkish Get Ups – work up to heaviest single possible on both sides
I actually surprised myself with this work. I was able to do a get up with a 70# Kettlebell on both sides! I didn’t expect to be able to manage it while holding it in the left hand.
Was also surprised to get reminded that my knee while continuing to improve is not back to 100% strength. The nature of the get up where you’re very deliberately working one leg at a time made it apparent that I still have work to do. There was nothing wrong about the moves. There were just times where the knee was wobbly or felt a bit unstable as I was proceeding through the lifts.
Good reminder to work hard, have fun, but remain mindful.
After the TGU work, we did a 5 min KB Snatch Test! I was very excited for this. There were two requirements for Rx. Men were to use a 52# KB and to claim Rx, you were not allowed to put the KB down. You didn’t have to go unbroken or remain in motion for 5 minutes, but the KB could not return to the floor.
You could switch hands as often as you like and there was no ruling about keeping the count even between hands.
I was able to complete a total of 82 reps, Rx. There were times where I stood for a few seconds catching my breath and resetting my grip, so I can’t claim unbroken, but the KB never touched the floor. I was very pleased with the results.
8 minute Cap
Ascending Ladder (climbing in 3 rep increments)
Power Snatch (115 Rx/ 95 Actual)
Toes to Bar
I flirted with the idea of doing this workout with the Rx Power Snatch weight. But understanding that the intent of this METCON was to move fast and largely unbroken, I elected to scale. At 115# I would have been standing around far too much between reps.
When time ran out, I had completed 4 full rounds (so through the round of 12 reps each) plus a single snatch in the fifth set.
Based on other scores posted that day, it appeared that I chose an appropriate scale.
After the METCON we were required to complete 6 sets of 4 reps each of back squat. I did these at 185#. That’s lighter than I would have liked, but it was plenty of work. So I’ll take it and not fuss.
I’m just going to preface this one with H-O-L-Y! What a workout! I don’t remember the last time I’ve endured something like this.
40 Back Squats 155 Rx
40 Push Press 135 Rx
40 Hang Power Clean 155 Rx / 135 Actual
40 Chest to Bar Pull Ups
This work out was a prime example of how infrequently workouts go according to plan. I was most intimidated by, and most concerned with, whether or not I’d be able to complete the 40 back squats at the Rx weight.
Doug, however had no confusion. He kept telling Joe, who was also doing this Rx, to complete this work in two sets (25 and 15). It sounded completely unattainable to me. More than once before we started, Joe and I made contact and shook our heads disbelieving what Doug had said and what we were about to attempt. Yet, I managed to knock out sets of 24 and 16 to complete this section in 4:23.
I allowed myself 2+ minutes to rest, starting the Push Press at the Rx weight of 135 at the 7 minute mark. I was completely blindsided at how difficult these proved to be. I thought at most I’d need four sets of ten to get through this, but I expected to hammer it out in three. In fact, I did three reps and walked out from under the bar and groaned. They just felt totally foreign and HEAVY!
I wondered if I should shed weight. I elected to stay Rx and resumed. I think I did sets of 6 at most, frequently only sets of 4 though. I dropped the final rep at the 15:55 mark. So 8:55 to complete that work. That was unexpected. Missing the 40th rep was also unexpected and frustrating. I simply couldn’t lock it out. When I realized that I was losing the bar I shouted so loudly most of the room turned to look at me. Doug was walking by, looked at me and I just growled, “Last rep, no rep!” He chuckled knowing exactly how that feels and wandered away. Angry adrenaline can be a handy thing. Once I reset that 40th rep went up so fast it rattled at the top!
I waited until the 20 minute mark to being the hang power cleans. I did two reps at 155# and quit. After standing up the lift, I couldn’t return the Rx weight to the hang. I had to go to the floor, deadlift the bar, return to the hang and then do the second rep. I dropped 20# off the bar and was then able to cycle along in sets of 4 or so. It took 9:47 to complete this work.
I started the pull ups at the 32 minute mark. Chest to bar pull ups are hard for me on the best of days. After all the previous work, this was not the best of days or circumstances, so I went straight to chin over bar pull ups. The first rep was HORRIBLE! So much so, that I simply dropped from the bar walked away from the rig and groaned. It might have been more of a howl this time. Again, Doug was nearby and checked in, “how many was that?”
“First one,” I answered. “If they don’t loosen up quick, I’m going straight to ring rows.”
Fortunately, things improved and I was able to cycle through 3 or 4 reps at a time. But things were falling apart in a hurry. At 16 reps, Doug and I agreed, get to 20 pull ups, then go to ring rows. Ring rows were pretty easy and I knocked them out in two sets of 10. Again, the angry adrenaline helped.
I was kind of vexed that I was the last one to finish…by a long shot. I mean people were cleaning up my bar for me while I was in the final set of ring rows! I sincerely appreciate the gesture and that folks were considerate enough to do that for me. At the same time, I resented the fact that I needed the help.
It took 6:45 to finish the last segment of the workout. Total time elapsed: 38:45.
Man! What. A. Grind.