Day: July 3, 2012

On Vacation!

I’m officially on vacation and not back to work until the 16th. Woohoo! I’ve been looking forward to this for a couple of months.

My lower back and legs are pretty sore from doing 135 reps of 155# deadlifts yesterday.

Warm-up

5 rounds (10 min cap)

  • 5 Vertical Jumps
  • 5 Air Squats
  • 5 Broad Jumps

I absolutely loved the jumps in this warm-up, but didn’t understand the need for squats when we had 250 con deck. For the vertical jumps I switched between reaching with my right and left hand and touched the 10 foot wall ball mark each time. I took the broad jumps nice and slow and jumped over one width of plywood plus one width of horse mat on each jump. We had plenty of time to finish so I wanted to make the most of each jump. Did I mention how much I loved the jumps?! 🙂

WOD

5 rounds

  • 50 Air squats
  • Rest as long as it took to complete the reps

5 rounds

  • 10 Strict Pull-ups
  • Rest 2x as long as it took to complete the reps

10 rounds

  • 100m Sprint (50m down and back)
  • Rest 1m

This was a long one. I finished in 36:20.

During the last 2 rounds of pull-ups I had to use the red band, which is almost no help at all, so they were still a struggle. Having to keep track of the time it takes to do a round and then do math on top of that, while you’re fatigued, is no joke. I understand the point is to give everyone appropriate rest times based on their work time, but I’d rather see set rest periods in a WOD. I was so gassed after this workout that when I filled up my water bottle, I went to take a drink without putting the top back on and dumped half of it down the front of me and all over the floor. Smooth!

Finisher

3 rounds

  • 20 tuck jumps
  • 30s Handstand Hold

I was able to get in one round before Cari cut us off for the end of class. Going upside down at the end of such a grueling workout probably wasn’t the best idea, so I’m not too mad about missing out on 2 more rounds.

Tomorrow morning I head up north to Long Lake for 10 days of relaxation with my family. I’m taking workout equipment with me and I have WODs already planned out since I’ll have an endless supply of free time.