I was starting feel a bit sore when I woke up but real excited to do the WOD that my brother and I made up. Its chilly and raining out, its going to be awesome.
5 rounds:
6 ring muscle ups
9 below knee to overhead, 100 lbs
12 bastards over a ladder folded and laying down, about 1.5 feet width
block run, about 560m
29:20
We were not sure how this was going to go. Our motivation was to think of a good extended WOD that we could do with the equipment we have. It met all of our expectations and turned out to be quite a strategically brutal workout. It was chilly out and I opted against getting in a full warm up. I got the blood moving and did some stretching, but, my plan was to let the first round get me warm. My strategy for a 5 rounder: I pick it up in rounds 1-3 respectively, round 4 is usually the slowest as I conserve enough energy to go all out in round 5 which is typically my fastest. This was successfully accomplished today. It wasn't really until round 3 that I felt warmed up. The muscle ups were the easiest, rounds 1, 3, 4 and 5 were unbroken, during round 2, I slipped off the rings and was forced to break them up to re-chalk. The below knee to OH were the hardest for me. We only have 10 lb plates so going all the way to the ground was annoying and overkill. We decided that starting each rep just below the knee would suffice. For the first 3 rounds I did power snatches unbroken, for rounds 4 and 5 I did clean and jerks, unbroken. The bastards were just annoying. They drained whatever energy I had left from the barbell lifts. Plus, the ground was wet and muddy which added to my discomfort. The run, which has become significantly easier for me, was a challenge. The bastards left me drained as hell. I spent the first 120m catching my breath and the last 250m speeding up. Overall, very satisfied with my performance.
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About 30 minutes after the WOD my body started hating me. My legs are getting sorer by the nano-second. Yesterdays high rep squats have have greatly decreased the accuracy and efficiency of my motor skills. I plan on overdosing on meats and pies tonight with encores Friday and possibly Saturday. I think I am going to take Friday, Saturday and Sunday off to let my body recover. Then it is back to a heavy workload to be ready for The Superfit Games in January and Sectionals in early March.
Hopefully you were able to take Fri-Sun off! I was getting a bit concerned esp. after you mentioned tendonitis.
ReplyDeleteIs it only the squatting movements that bothers your knees? When I had it running, jumping, KB Swings, lunges, and regular squatting were completely out of the question. Oddly enough sitting in a deep squat was the only position where I felt nothing in my knees. But I see you doing a lot of squat movements, burpee movements, and running right before this break. I think I remember mentioning that I was out of CF for 3 months, but I think I made things that bad because I didn't ease up when something felt off in my knees initially. Now I deal with on again-off again discomfort in my right knee. Take it easy with the movements that make your knee nag, seriously. Ice it, take Vit. Ibuprofen when necessary, and I guess use a wrap on the knee to keep it warm (increased blood-flow)when doing something that may make it pissed. I'm sure you know this already, but it's worth repeating I think!
oh, and I ate complete shit these past four days!!! Feeling sluggish and heavier but man was the food delicious~! Back to better tomorrow!
ReplyDeleteYes I took Fri-Sun off. Can't wait to get back to two-a-days tomorrow. My knee hurts when I squat (bend it). Its too the point where I just try not to think about it. I am not going to let pain stop me from training. I will just pray to the Inflammation Fairy that she ends the soreness. I have been icing it and taking my usual 8g of fish oil a day. Just got to tough it out like Josh Everett.
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