Tag: Air squat

Don’t compare yourself with anyone in this world…if you do so, you are insulting yourself.

Bill Gates

As time has gone by, I’m feeling better about my performance in 13.1. I looked back at my placing after 12.1 and 12.2, compared to 13.1. I’m ranked higher in the world and there are twice as many registrations. I’d say that’s a win. I’ll know more about exact placement and percentile Tuesday night after score validation closes.

My disappointment in not getting a score of at least 150 is nearly gone. I know there will be workouts that play more into my strengths and I can make up ground. I gave 13.1 my best shot and honestly don’t know where I could have gone any faster to pick up the 45 seconds I would have needed to get the final 8 burpees.

It’s a new week and back to training until the next workout is announced. My body feels good, just a little sore in the upper back. I went in for 9am and there sit Gayle and Adam, just having got done with Saturday’s WOD. They’re starting some 2-a-days, so I did that same workout on my own.

Warm-up

• 750m Row at 20s/m

I kept right around a 2:15/500m pace.

WOD #1

2 Rounds

• 400m Run
• 25 HSPU
• 400m Run
• 30 Pistols (alternating)

I finished in 17:10. HSPU were broken down into 10-5-4-3-3 and 5-5-5-4-3-3 I think. I’ve improved my strength for them so much in the last 2 months. My second round of pistols was a lot faster than my first round and felt good. Out of there in well under an hour and home to rest for later.

This wasn’t really too bad because I had quite a bit of rest during HSPU while breaking them up. Solid strength work though with cardio in the mix.

I jumped on the scale after the WOD and was 189 with shoes and clothes on. I ate really bad yesterday as my cheat day after the workout. Usually those kind of days put me up 2-3 pounds on the scale, so I’d say I hit my first goal of leaning out and getting down to around 185 for the Open.

Back at 4:15 for round 2!

Warm-up

• 600m Run
• 3 Rounds:
  • 5 Pull-ups
  • 10 Push-ups
  • 15 Air Squats

I did strict pull-ups to work on strength and chest-to-deck push-ups.

WOD #2

5 Rounds (Similar to the “Chief” WOD)

• 3:00 AMRAP
  • 3 Ring Dips
  • 6 Plyo Lunges
  • 9 American KBS (53#)
• 1m Rest

* Start each 3:00 round where you left off.

Instead of only doing straight up ring dips, I put the rings up at about eye level, got down with my legs bent under me and on my toes, looking up at the rings. Took a false grip and worked on the MU transition by doing a jumping/strict MU type move from there. Once I got up above the rings I did my 3 dips each time. Now that I’m thinking about it I should have put the rings higher and just done jumping MU or even tried doing a kipping MU each time.

This was a solid WOD and those KBS really started to hurt in the last two 3 minute rounds. I finished with a score of 18+3. To make this a little better, I think I would swap the rep counts for the lunges and the KBS.

Those were two solid WODs today, but not the kind that knock you out for 2 days.