Day: September 20, 2012

A Night in the Garage

Brian came over and we did some work in the garage tonight. We’re both doing the beginner competition in two weeks so want to work on some stuff we don’t do much of in our normal WODs at Survival Fitness.

I was thinking to do some EMOTM for 10 minutes but Brian had a good idea to do Death By instead. He did cleans and I did thrusters. I used 115# for my thrusters because I wanted to get in some heavier work. Made it through the round of 7 and then got in my 7th rep of 8 just as the minute expired.

The first WOD in the competition is an 800m run with 25# of weight. They won’t say if it’s a sandbag, plate, DB, KB, or anything else, so I guess it’s a good idea to prepare for anything. I wanted to keep up some intensity, so we did the following:

5 rounds

  • 200m Weighted Run (25# bumper plate)
  • 1m Rest

I finished each run in almost exactly 1 minute and the clock hit exactly 9:00 as I finished my last run. The 200m was a good distance for this. Obviously it’ll be impossible to keep up that kind of intensity, but this word should make the longer run a bit easier. It’s really awkward carrying a plate, but I think a DB and a KB would be even worse. I think I’ll try it with a DB next week.

Strict Paleo Really Works

My legs are almost back to normal, but my upper abs are still sore today. Not sure that I’ve mentioned it in a post yet this week, but on Monday I went back to eating strict Paleo. I have a competition on October 7th so I want to go in as the best Nick I can. I’m competing in the beginner’s division, so hopefully I can be competitive. As a result of the diet changes, I’m feeling the results in only a few days.

Warm-up

Tabata Mash-up

  • Plank
  • Bicycles

I could really feel these in my sore upper abs. Definitely helped loosen them up though.

Strength

Take 90 second of rest between each set.

Side Bends, 3×12 (each side)

  • 62# KB
  • 71# KB
  • 80# KB

Russian KBS, 3×12

  • 71# KB
  • 80# KB
  • 88# KB

WOD

  • 21-18-15-12-9 Box Jumps (24″)
  • 21-18-15-12-9 Burpees
  • 5-4-3-2-1 Renegade Man Makers (40# DBs)

In case you’re confused on how that WOD works, there are 5 rounds. In round 1 you do 21 box jumps, 21 burpees, and 5 renegade man makers. Then in round 2 all the reps decrease to the next number.

I finished in 12:12. Box jumps and burpees were all done unbroken. Renegade man makers were a little slower with some very short breaks, because DAMN! if you’ve ever done them you know how much they crush your soul.

Finisher

  • 50 Suitcase Deadlifts (88# KB)

Done for quality and weight. I took the heaviest KB we have and knocked them out by doing 5 per side at a time.