Weak with Heavy Overheads

Yesterday I was going to give an update on the Paleo Challenge, but forgot. The challenge officially started last Wednesday, but I started on Monday. After one week I lost 5 pounds and dropped 1% off my body fat. I posted A Week of Strict Paleo on my main blog that outlines what I ate and gives a bit more info if you are interested.

Today is the sorest I’ve been full-body-wise in a long time. Those prowler sprints from yesterday and the back squats on Sunday did a number on my body.

Warm-up

5 rounds:

  • 15 MB Full Squat Cleans
  • 150m Run

Pretty easy warm-up. I used a 20# MB and finished in 8:55.

WOD

  • 1-2-3-4-5-6-7-8-9-10 Clean & Press
  • 1 round of “Cindy”

First, I’ll explain how this works. The number of Clean & Presses increases each time around, but there is only 1 round of “Cindy” to do each round. Make sense? Good. What’s a round of “Cindy” you ask? It comes from the benchmark girl WOD of the same name and is:

  • 5 Pull-ups
  • 10 Push-ups
  • 15 Air Squats

I’m not sure what it is, but when there is heavy overhead work with a lot of reps I really struggle. Look back to the WOD that had fifteen 95# thrusters in each of 5 rounds as an example. Today had a similar outcome. Maybe it has something to do with my height and long arms. Or maybe I’m just a weak-ass pussy!

I used 135# for the clean and press and snuck under the 33 minute time limit, with 2 seconds to spare, for a time of 32:58. The rounds of “Cindy” were actually pretty easy. I did all of the pull-ups and push-ups unbroken each round. I usually split up the air squats to 10-5, but should have pushed myself more there because my endurance fades fast with air squats.

I was going along and for some stupid fucking reason decided to figure out how many reps were left. In total you have 55 clean and press to do, half of those (27) are in the last 3 rounds! I tried to keep pushing as much as I could, but I was gassed. It was a great workout though and I’ve been wanting to get in some moderately heavy clean work, so that was great. The “Cindy” rounds were a good primer for Monday’s Memorial Day Murph.

Since it took me so long to do the WOD I didn’t get to do the Finisher, which was ten 40-yard sprints with a walk back as the rest.

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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