I was absolutely exhausted last night when I got home. Went to bed at 10pm for a solid 10.5 hours of sleep! First day back at Survival Fitness this morning and it felt great. It was a pretty big class from what I remember the size being a few months ago. I’m excited that SF will be moving to a much bigger space soon.
Warm-up
- 300m Power skipping while with OH PVC
- 30 Air Squats
- 20 PVC Pass thrus
- 30 OH Squats
The power skipping was pretty taxing, especially having to hold the PVC overhead. I hadn’t done anything like that before.
Skill
5 rounds
- 30s Handstand
- 30s Deep squat hold
This was really easy considering I’ve been doing scaled handstand push-ups. I could feel it in my wrists a bit though.
WOD
- 1 Mile run
- 100 box jumps
- MAX HR push-ups
- 100 sit-ups
- MAX pull-ups
- 100 KBS
- 1 Mile run
There are over 20 people from SF doing the Tough Mudder next weekend, so this WOD was designed to prepare them. It was a good test for me as well since I have the duathlon coming up in two weeks. I ran the first mile in about 6:40. The last time I did a mile test was November 20, 2011 in 7:47, so I was thrilled with my progress. I used a 24 inch box for the jumps without a problem. It’s just that 100 is a lot to knock out in a row. For maximum HR push-ups I was able to get 26 unbroken. I split sit-ups into sets of 50-25-25. I went with strict dead hang pull-ups, since the bars aren’t high enough for me to do kipping, and set a new PR with 7. The worst part of this workout was doing 100 KBS. I used a 53# KB and broke them into sets of 10 for most of the way. The last mile took me about 8:20 for a total time of 39:19. Along with another guy, we were the only people to finish under the 40:00 goal. He smoked me pretty good on both runs, but since I did fewer push-ups and pull-ups I was able to get a head start on the last run.
Nick Momrik's Fitness Logs 