Training Continued

The most recent testers we had:

3 rounds for time:
15 Dead Lift - 185#
15 Ring Dips
20 Box Jumps - 24"

I completed this in 3:17. I was pleased with the power output and this was a very competitive time. This is an absolute "wheelhouse" workout for me as these are 3 of my better movements and the workout was in a time domain I am comfortable with. I feel primed and ready to go for any workout that tests this energy system.


The next tester we had was on Wednesday and was:

for time:
50 Handstand Push Ups
100 pistols (one legged squats)
150 sit ups
200 double unders

This took me 31:23. This was not a competitive time but I knew going in this WOD would be a struggle. HSPU's and pistols are my two biggest weaknesses but they are getting better and this represents progress for me.

Sectionals training continued

As I mentioned before currently my training for sectionals consists of WODS on Tues,Weds, Thurs with a tester WOD on Saturday and recovery WOD or WODS on Sunday. The last 2 testers have been mixed results.

The first tester was:

Perform the following movements, in order, for max reps (or calories), resting exactly 60 seconds between each station:
- 4 Minute Row (for Calories)
- 3 Minutes of Pull-Ups
- 2 Minutes of Bodyweight Back Squat (3/4 BWT for females)
- 1 Minute of 135/95 lb. Push Press or Jerk

total points = (cals + reps + reps + reps)

my score was 206 = 97 cals 73 pull-ups, 18 squats, 18 push jerks.

This is the one that went well. I rowed 97 calories which was 3 under my goal but still acceptable as I hit more pull-ups than expected. I hit 73 pull-ups in 3 minutes using a pretty straight forward method: 20 immediately, rest approx 30 seconds 20 reps, rest 30, 20 reps, then finish with whatever I had left. Squats are my biggest weakness so I just wanted to be steady, 18 reps was ok. The push jerks went a bit better than expected and I think low 20's is possible next time. Overall this was as good a performance as I've had in a while. I did this on Wednesday and hit the next tester on Saturday. This was a mistake as I laid on egg on the next tester due to being under recovered in my opinion.

The second tester was :
for time:
5 muscle ups
10 HSPU
15 clean and jerk - 155#/105#
25 wall balls - 20#/14# to 10 ft
30 burpee jumping pull up
35 row cals

Muscle ups were done unbroken. HSPU were broken to 7/3 with only 3 seconds rest between. C+J took about 3 mins and wall balls were unbroken. The burpee pull-ups and the row turned into a disaster as I completely gassed and had no drive to finish. I thought sub 10 and maybe even sub 9 was possible but finished in 11:10. This is one final lesson in that I need to watch recovery and the adverse effect being under recovered can have.