Annie’s Evil Twin

After the workout at the box today, I hand-washed my Envoy and mowed the lawn. Not having showered yet, I was sitting around, wondering what else I would do for the day. For some reason, doing another WOD sounded like a good idea. I thought about doing “Annie” again since I did it last weekend, liked it, and I can always use the DU practice. I thought about doing some DB cleans on the minute every minute. After moving my KB and adjustable DBs from the basement up into the garage I noticed the multi-use stand I have. It rarely gets used because I don’t workout at home. The lift bulb went off and I came up with a variation of Annie.

  • 50-40-30-20-10 DUs
  • 25-20-15-10-5 Leg Lifts

I used the stand to hold myself up, where my forearms were resting on the padding, my hands held the upright bars, and my elbows were bent at 90 degree angles.

As good as I was last weekend with DUs, I was just as bad today. I’m not sure if it had something to do with the mats I have in the garage or if I was just too tired. I don’t think I strung together 15 in a row the entire time. I did a couple of sets of 10 here or there for the leg lifts, but pretty much stuck to sets of 5. My time was 13:02. Compare that to an 8:26 Annie to get an idea just how bad I was with the rope.

I think I’m due for a shower!

A Quad Burning Warm-up

I woke up feeling fantastic and couldn’t wait to get in for a WOD.

Warm-up

5 rounds

  • 1m Walking lunges
  • 1m Bear crawl

OMG! Talk about a quad burner.

WOD

5 rounds

  • 21 Ring dips
  • 21 Burpees

Throughout the entire WOD I had to break the ring dips up into multiple sets because I fatigue out so fast. Most rounds were broken into 3 sets of ring dips. I got through the first 21 ring dips and 4 or 5 into the next round before I had to start using a small purple band for assistance. Burpees weren’t exactly fast, but I stuck with them and completed each round unbroken. My time was 18:52.

Strength

5 Sets

  • 3 Back Squats

It’s been nearly 2 months since I did back squats and set a 1RM at 240#, so I wasn’t sure what to expect. I started off light with 135# as a warm-up set, then went 175# and 215#. That third set wasn’t the easiest so I only went to 225# for the 4th. I figured I could get 1 or 2 reps at 235# but I managed to get all 3, which is a big improvement. You can build strength without doing strength specific lifting.

Here’s a big tip for you all that I always forget about, but remembered before my last set. When you’re getting ready to descend in your squat, take a deep breath. Hold that until you’re on the way back up and then exhale as you drive up. This really helps keep your core steady and makes sure you can breathe during the hard part of the lift. There is no doubt in my mind I wouldn’t have gotten all 3 reps if I didn’t do this.