2fer 1

Tuesday, Jan 10, 2010

Workout of the day:
Overhead Squat 3-3-3-3-3 reps

Cool Down:
5 minute AMRAP for reps:
Max Handstand Push-ups (5 rep cap)
Max 20″ Box jumps (10 rep cap)

On this day, I wanted to test out the new overhead position of "pack the shoulders" vs "active shoulders"- the way I've learned and been training for the past 2 years. Pack the shoulders allows for more control of the bar, allowing in the long term to support bigger loads, and "this shoulder orientation should mitigate the risk of injury." Read about Pack the Shoulders in this article by T-Nation.com. This technique is similar to Coach Mike Burgener's "stacking the bones." 

Knowing I was training a new technique I decided to pick a do-able weight and stick with it for all 5 sets, going for perfect mechanics. By my 4th and 5th set, my partner Jamie G, said that I was looking more upright than in my first 3 sets. I was perfectly pleased. Soon I will be attempting to do more weight in the new position. 

Big Deal right here:

This cool down WOD was the first WOD that I felt my clean eating. What I mean is that I didn't feel like shit and I felt like I could keep going after time was called. I know that 5 mins is a short time domain, but that means sprint, and sprint I did. I'm proud that I went 6 rounds scoring the maximum 15 rep cap :)

I was told that day that my arms are starting to look like Martina's, a compliment, BTW. 

And Zeb stated that it seems that I'm bringing more intensity to my WODs of recent. 

So after all is said and done, I can't deny that diet and nutrition is the key to excelling and acheiving goals at the box. *sigh* The fat girl in me wished it weren't true. Lol. 

Afterwards, I did my weekly "Curves" of 400m walking lunge. Then after assisting in teaching the On-Ramp class I decided to tackle.... 

“Fran”
21-15-9 reps for time of:
Thrusters, 95lbs 40#s
Pullups

I have only been doing Fran with 35#s, I believe. Previous times being in the 13min range, 11min range, then the 8min range on my birthday of 2011. So adding 5#s to the bar and beating my old time is super gratifying. 

Fran you still a bitch. 

What an action filled evening, dontcha think? 

Bounding

Every Minute on the minute for 10 minutes:

Perform 2 Good Mornings, adjust weight as needed

Rest, then perform

For time:

200 Box Jumps, 24"/20"

If you take a break of any kind, please enjoy 25 sit ups

I had set this goal of under 16 mins. I was super pleased to have done in over a minute less than the goal I had set. My ass and calves are still burning from this one. The standard was the use of bounding so that you use the bouncing momentum to continuously bouncing off the ground on top of the box. I sound like a retard explaining it. Here is how I broke up the work:

22-44-65-86-111-129-162

For a a grand total of 150 sit ups. My abs are sore as well. 

The good mornings fucked my hamstring ups good. Not in a bad way, but Im just really really sore. I sound destroyed don't I?