Day: July 8, 2012

Hero WOD “Brenton”

As mentioned in my plan this morning, I ended up going for a 2 mile trip in the kayak. I went each mile without stopping, just kept a steady pace and kept paddling. When I reached the halfway mark at a point on the lake, I took a swim and drank some water.

Since the rings were still up from the morning WOD, I decided to see if I could get a muscle-up. After a couple of scary attempts (I’m not sure how I didn’t dislocate both shoulders), I managed to get one! It wasn’t pretty, but it counts. I posted a video over on my main blog. Now I’ll have to concentrate on doing some drills to improve my technique.

After dinner settled, it was time to tackle “Brenton”. It didn’t look bad, so I decided to skip a warm-up and jump right into it.

WOD

“Brenton”
5 rounds

  • 100 ft Bear Crawl
  • 100 ft Broad Jumps

* Every 5 broad jumps, do 3 burpees.

They did this WOD yesterday at Survival Fitness by doing 4 lengths of 25 feet for each 100 feet, so I did the same. My time was 10:16, but I grossly underestimated “Brenton”. I should know better than to think a Hero WOD would be easy. I think I did 9 burpees during each round, but it probably would have only been 6 if I was going 100 feet straight. Having to stop and start makes this WOD more difficult.

Finisher

Death by Pull-ups, by 3s, on the rings

I got through the round of 12 plus 10 reps in the round of 15. Pretty disappointing since I’ve gotten through the round of 15 before, but my shoulders are absolutely wrecked. I’m guessing the few muscle-up attempts (particularly the failures) really took a toll. It could be the kayaking or push presses from either the WOD last night or this morning.

Sunday is Not a Day of Rest

I went to bed later than normal, so didn’t wake up quite as early as I have been. Still had time to get in my first WOD of the day before my brother and Mom woke up though. I can feel the effects of the weighted step-ups from last night already, so as the day goes on and in to tomorrow it should be interesting.

Warm-up

5 rounds

  • 1m Plank
  • 1m Bottom Squat Hold

WOD

50 reps of each

  • DUs
  • Plank Push-ups
  • Star Jumps
  • T2B (on rings)
  • SDLHP (50# KB)
  • Walking Lunges
  • V-ups
  • Push Presses (35# DBs)
  • KBS (50# KB)
  • HR Push-ups
  • DUs

I set a new PR by doing the first 15 T2B unbroken with kipping. The rings on the tree worked out really well. After the first 15 I did them 5 at a time. Push Presses were done in 5 sets of 10, KBS in sets of 20, 15, and 15, and I tried to stick to sets of 10 for the HR Push-ups, but that broke down a bit after 30 reps. My total time was 30:31, but it would have been under 30 had I not turned a single knot into a double when I picked up the rope and tried to fix it. I wasted over 30 seconds getting those out. Ugh!

I’ve been doing a lot of WODs in the 10 minute range, so it was good to get in a long chipper like this. After I get a late breakfast I’ll probably head out for a trip on the kayak and then I plan to do the Hero WOD “Brenton” later today.