Class WOD
A
In 8 min, find heaviest complex
- [deadlift + squat clean + hang squat clean + jerk]
Result - 225 / 275 / 315
Stopped at 315# because it felt like the 7/10 we have been using. Really surprised myself that I can still clean 315#, let alone hang clean it too. There must be some kind of magic in this recovery and breathing work ;)
B
Open 17.3
Result - 64 reps (4 reps into 6th round)
1st 3 rounds - C2B: UB / UB / UB
Snatch: UB / 1's / 1's
2ns 3 rounds - C2B: 4+3 / 4+3 / DNF
Snatch: 1's / 1's / DNF
I decided that, if I continued to do the snatch UB, I would be toast and that would go against what we have been trying to accomplish. Therefore, I made the decision to make the snatches singles after the first round, mostly due to having relatively poor local muscular endurance in my legs for squatting in general. If I were to re-test "Karen" anytime soon, it would take significantly longer than the last time. I'd be surprised if I could get 40 UB WB at the moment, but that doesn't really matter right now, it's not the priority.
Kyle-
Sorry for not doing what you had written. I have to do the class work at least once/week and this was the only day I could do this week. Also, I have been trying to get Rachel to go with me to the gym so she can start working out again before she has to do a PT test in May.
Saturday, March 11, 2017
Wednesday, March 8, 2017
Wednesday, March 8, 2017
Row - 5min @ easy warm-up pace ...sprint 5 stroks hard on the top of each minute
Fastest time seen was 1:08...PR
+
1min Row @ 2:00 MAX HR - 147bpm, success
30sec Rest
1min Row @ 1:55 MAX HR - 152bpm, success
30sec Rest
1min Row @ 1:50 MAX HR - 168bpm, success
30sec Rest
1min Row @ 1:45 MAX HR - 173bpm, success
30sec Rest
1min Row @ 1:40 MAX HR - 182bpm, success
30sec Rest
1min Row @ 1:35 MAX HR - 193bpm, success, RT
30sec Rest
1min Row @ 1:30 DNA
...continue dropping 5sec until you can no-longer hold the required pace for full 60sec
Not sure if I am 100% accurate on this, however, I believe that this is a PR. I believe I failed the 1:35 last time and I was successful this time, however, it was definitely the respiratory threshold and my HR spiked significantly (clearly). This is the first time I have had it over 190bpm in quite some time. I didn't attempt the 1:30 pace because I knew I would have only lasted 10-20 seconds before dropping off significantly to the point surpassing the current demand. The breathing was HUGE with this tester. Having improved breathing technique through the movement was the biggest factor for improvement.
Fastest time seen was 1:08...PR
+
1min Row @ 2:00 MAX HR - 147bpm, success
30sec Rest
1min Row @ 1:55 MAX HR - 152bpm, success
30sec Rest
1min Row @ 1:50 MAX HR - 168bpm, success
30sec Rest
1min Row @ 1:45 MAX HR - 173bpm, success
30sec Rest
1min Row @ 1:40 MAX HR - 182bpm, success
30sec Rest
1min Row @ 1:35 MAX HR - 193bpm, success, RT
30sec Rest
1min Row @ 1:30 DNA
...continue dropping 5sec until you can no-longer hold the required pace for full 60sec
Not sure if I am 100% accurate on this, however, I believe that this is a PR. I believe I failed the 1:35 last time and I was successful this time, however, it was definitely the respiratory threshold and my HR spiked significantly (clearly). This is the first time I have had it over 190bpm in quite some time. I didn't attempt the 1:30 pace because I knew I would have only lasted 10-20 seconds before dropping off significantly to the point surpassing the current demand. The breathing was HUGE with this tester. Having improved breathing technique through the movement was the biggest factor for improvement.
Tuesday, March 7, 2017
Tuesday, March 7, 2017
A
Row - 2min @ easy warm-up pace Locomotion / Animal Crawling - 2min continuous x3-5 sets + AB as long as comfortable @ 1200-1400W Rest to recovery x10 sets
Did this with Rachel and had her hold 600W-800W. I averaged between 15s-20s, she averaged 25s-30s. Probably a little too low of wattage for her given her athletic ability. I stopped pedaling when I began feeling my legs get moderately heavy and my breathing picked up. About 20-30s after each bout, I was noticeably uncomfortable and Fran lung would sit in briefly. Rested about 3 minutes between bouts and it was quite manageable.
+ AB - 2min @ easy recovery pace Locomotion / Animal Crawling - 2min continuous
B
Positional Breathing @3162 cadence 5 Breaths in prone grip passive hang on stall-bars (relax scaps / shoulders, maintain slight hollow) 5 Breaths in kneeling german hang on low rings (mild stretch through pecs / biceps) 5 Breaths in cobra stretch position (focus on opening thoracic and hip extension...only mild lumbar extension)
Feeling pretty good. Completed 17.2 over the weekend @ a 7/10 effort level. Only completed 85 "reps" which is fine. Literally took a lot of time between movements in the T2B rounds and broke the T2B up in sets of 4...PLENTY manageable. Just doing it to be a part of our community in our box and show support for those participating. Happy that I figured out the glide kip so bar muscle ups feel absolutely effortless when done in singles.
Kyle-
One significant portion of training the past 2 days is I notice my performance improves when focus on tempo'd breathing is put into play. My recovery is faster and my movements are more precise and fine tuned.
Row - 2min @ easy warm-up pace Locomotion / Animal Crawling - 2min continuous x3-5 sets + AB as long as comfortable @ 1200-1400W Rest to recovery x10 sets
Did this with Rachel and had her hold 600W-800W. I averaged between 15s-20s, she averaged 25s-30s. Probably a little too low of wattage for her given her athletic ability. I stopped pedaling when I began feeling my legs get moderately heavy and my breathing picked up. About 20-30s after each bout, I was noticeably uncomfortable and Fran lung would sit in briefly. Rested about 3 minutes between bouts and it was quite manageable.
+ AB - 2min @ easy recovery pace Locomotion / Animal Crawling - 2min continuous
B
Positional Breathing @3162 cadence 5 Breaths in prone grip passive hang on stall-bars (relax scaps / shoulders, maintain slight hollow) 5 Breaths in kneeling german hang on low rings (mild stretch through pecs / biceps) 5 Breaths in cobra stretch position (focus on opening thoracic and hip extension...only mild lumbar extension)
Feeling pretty good. Completed 17.2 over the weekend @ a 7/10 effort level. Only completed 85 "reps" which is fine. Literally took a lot of time between movements in the T2B rounds and broke the T2B up in sets of 4...PLENTY manageable. Just doing it to be a part of our community in our box and show support for those participating. Happy that I figured out the glide kip so bar muscle ups feel absolutely effortless when done in singles.
Kyle-
One significant portion of training the past 2 days is I notice my performance improves when focus on tempo'd breathing is put into play. My recovery is faster and my movements are more precise and fine tuned.
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