TUE AUGUST 02, 2016 | ARCH YOUR BACK!
Take up to 25 minutes to establish 1RM
Beginning at a mere 65# and adding 5# at a time, I worked up to 120# — and was delighted that I was able to do so! I wasn’t able to even bench press 85 pounds just 2 weeks ago. I was also able to keep both my buttocks and left shoulder on the bench. Small steps.
Metcon (AMRAP – Reps)
Work 30 seconds; rest 30 seconds
3 deadlifts (185)
Continue round where you left off last round, i.e., complete 3 pull-ups and 3 deadlifts in that order throughout workout.
This was a tremendous amount of fun! I worked very steadily throughout, even picking up my pace (reps per round) as the workout progressed. For example, I completed 15 reps the first 2 rounds and then increased by 1 and as many as 3 reps subsequent round. I was, of course, able to complete more pull-ups then deadlifts. I completed all rounds of deadlifts in unbroken reps and all but the last round of pull-ups in unbroken reps. My hands had gotten very slippery and I slid off the bar ofter the second rep.
I completed 26 rounds + 4 reps for a total of 160 reps; that’s 81 pull-ups and 79 deadlifts in an accumulated time of 5 minutes. Don’t try this at home.
WED AUGUST 03, 2016 | 10 ROUNDS
11 barbell facing burpees
9 windshield wipers
7 power cleans (115
Rest 30 seconds between rounds
Rx+ = windshield wipers and 115
Rx = toes to bar and 95/63 PCs
Scaled = Abmat sit-ups and 65/45 PCs
My friend Beth had posted a similar WOD (no windshield wipers) and challenged her friends to complete.
Rx+ for me, bitches!
This was tough, and by the end of the 5th round I was ready for the workout to be over. That’s very unlike me. ‘Twas also hot and humid in the box and, as there were many in attendance, I wasn’t anywhere near a powerful fan.
I’m currently puppysitting both Stevie and Lucky and was concerned that they’d get in the way of others. I should’ve known that the three of them would be as close to me as they could possibly be. Yup, not all of my barbell facing burpees were perfectly aligned as at different times during the workout I had to complete a burpee with Luke, Lucky, and Stevie in my way. They at least took turns!
My goal was 25 minutes and unbroken windshield wipers. I surprised myself in both a bad and a good way. Read on.
I started off strong, finishing the first round in 1:27, the second round in 1:30, and the third round in 1:32. Uhm, the fourth round took me 1:42 to complete, and it was the burpees that were slowing me down! Thirty seconds of rest between rounds was barely enough time to regroup, get a drink of water, and on occasion pour some water on my head. I completed rounds 5, 6, 7, 8, & 9 in 1:48, 2:00, 2:00, 2:10, & 2:27 (my slowest round), respectively. I redeemed myself somewhat by completing the last round in 1:58.
Yup, the burpees slowed me down, and that was the bad part. The good part was that I usually transitioned quickly to windshield wipers and completed all 10 rounds in unbroken reps.
I faltered at the start of the power cleans in that I did the first set one rep at a time, dropping the bar from the top. Why? Because I doubted my strength and technique.
I completed rounds 2 through 8 in fast unbroken reps. Yay! I was getting tired by round 9 and broke the set into reps of 2, 3, 1, & 1. Uhm, the last 2 reps were singles because I failed the final rep. Dammit.
I truly surprised myself by completing the final round of power cleans in unbroken reps.
Time = 23:04
Yup, I achieved my time goal.
Alex (female) also worked out at 9:30 and afterwards said, “I tired to catch you but I couldn’t!” “I wasn’t even aware that we there,” I replied. “Yeah, right,” said Alex.
I truly wasn’t aware of anyone. I was, however, keenly aware of the dogs.
Wendy said, “It’s hot today” “Yes,” I replied, “I haven’t been this hot and sweaty since my honeymoon. In Alaska.”
The dogs provided post-WOD kisses.