Tuesday, March 4, 2014 + Wednesday, March 5, 2014

Wednesday, March 5, 2014

1230

Morning Weight: 275.6

Warmup
500m row @ 80% effort (1:32.4)
Double unders x 50
Squat grinder x 6
Unbroken wall ball x 10 (20#, 10' target)
Inchworm to pushup x 4
CTB pullup x (5.5) w/ 10 seconds rest between
Super-deep ring dips x (4.4) w/ 10 seconds rest between
Double unders x 50

Specific Development
A
Front Squat 3 x 3 working sets

Result: 275# for all three sets (took 4 sets to build up to this @ 135#, 185#, 225#, 255#)
Limiting factor(s): thoracic spine, lumbar spine, shoulder, glutes

- This was just awful. Every single set felt very unstable. I had A LOT of pain coursing through my entire body. Not soreness either. Just straight up Ouchie McOuch-Ouch pain. I was hoping to hit over 300# but I wasn't even close.

B
Weighted Pullup 3 x 2-3

Result: Performed L-sit Super Strict pullups (each set felt like I was using 30# so we'll call it that)
Limiting factor(s): body weight, pain

- Same stuff as usual when it comes to the gymnastics movements. Just too heavy to be proficient.

Gen WOD
500m row for time

Result: 1:23.6 (1.2 seconds over PR of 1:22.4)
Limiting factor(s): anaerobic capacity, hammie fatigue, back pain

- Holy freakin' crap. This was really hard. I was surprised I did as well as I did, however, this was the hardest 500m row I've ever performed in my entire life. I wanted to cry at the end. Just kidding. However, I was fully spent. I had very little food leading into this workout and I think that played a role in my overall performance here and earlier. Oh well. Recovery day tomorrow so I'm actually going to take the time to ingest some good, quality eats.

Tuesday, March 4, 2014

1830

Morning Weight: 276.8

Warmup
2 rounds smooth
CTB pullups x 10
Unbroken wall balls x 12 (20# ball, 12' target)
Burpees onto a 2" plate x (5.5.5) for speed w/ 10 second rest between sets of 5
Rebound box jumps x 8 (24" box)

Gen WOD
Row 30 minutes @ Z1 (damper setting @ 7)

Result: 7064m with average pace per 500m was 2:07.2
Limiting factor(s): aerobic capacity, low-back and rhomboid were starting to give out around 20 minute in

- This was rough. For me, this was very, very mental. I made the mistake of trying to keep up with my buddy, Josh (he was averaging 1:56/500m). I could still hold a conversation while performing, however, it became increasing difficult towards the end due to my back giving out.

Play Time
Muscle Ups while fatigued

Result: 0
Limiting factor(s): body weight, form, fatigue

- I should not have done this. I really hurt my right should/arm driving to catch myself in a really deep ring dip. I need to practice a lot more once my shoulder and arm heal. Watching some video, I'm not pulling quite high enough to get my chest through and catch myself in a "not-so-deep" ring dip.