Compare with WOD#87 5xMaxPU/elvPush (10/20 first and 5/10 rest)8:29@145/160. The deadlift 5x5 wod on Friday turned out to be quiet a heavy (!) wod as my lower back started aching (in a good way). I wasnt sure if I could do push or pull up as I could not bend down at all but fortunately I did strict pull ups and proper form pushup and both need straight back. I did take is easy and did 5 pullups and 10 pushups in each of the round instead.
WOD#123 20PU L/Strict/Kip with 800m@7min/mi between 23:44@163/188
I took the 800m runs at lighter speed of 7min/mi since I had just finished 400m intervals. I scaled down pullups from 40 to 20 each as well. After the DL back pain, I thought I wont be able to do the 120 PUs. The workout was relatively intense as it still lasted for 24minutes. Form for L-pullups was better. Strict pullups were messy but still much better than in past.
WOD#124 5x(50#DBx21 Thrusters, 50 single jumprope) 36:32@141/177
The DB thrusters are the killers. I had done smaller reps in 60# but this was a high rep (5x21) wod and even at 2x25#, thrusters were hard. I still think DB thrusters are much better variation than barbell which is much easier. The ability to balance the two barbell independently at top of press position is pretty tough and I was much more in control this time around. However, I started reaching my breaking point in last few rounds. I had been doing the 21 reps in 4 rounds which became progressively harder. I think there is just something inherently hard about gathering courage to pull weight on top of your head when you are exausted. It may not be as heart pumping or muscle burning but its a huge emotional drain. On bright side, I think my form for squats and DB hand positioning improved substantially. I did all the thrusters with deep proper squat. I hope this translates well in barbell squats and thrusters. My back was still hurting from deadlift which may have prevented me from bending which clearing works to my advantage for maintaining proper squat form.
WOD#125 (machine!) Backsquat 115# 1-1-1-1-1-1-1 4:37@109/134
Squat box not available forcing me to use the the barbell machine (?). It was ironically quite scary since if I dont get foot positioning perfect, I had to do the backsquat in unnatural angle. It felt quite dangerous. But I am pretty sure I can lift heavier weights on this machine than plain barbell. I tried free form barbell but could not figure out a way to lift it into back squat position from floor.
WOD#126 Cindy 10.33 rounds of 5PU/10Push/15Squat 20:00@152/176
Compare with WOD#103 HALF Cindy 6rnds+PUs 10min@171/190, WOD#53 Cindy 10 rnds 20:00@153/172 and and WOD#17 Cindy 5 Rnds. Cindy is easy for beginners but gets exponentially harder with every extra round added within 20min period. Today's Cindy was the full version compared to half in blackbox elements class and it was no where as intense but still it was difficult. The right comparison would be 5 rounds + PU&Push compared to BB 6 rounds + PU. But the later 4 rounds were much more intense. I reached close to breaking point on pullups and pushups by last round. Squats were easy. I seem to have found a rythem with squats now as I get my knees wider at bottom of squat making it possible for me to do a deep and efficient squat.
WOD#122 5xmax Pull (5) + maxPush(10) 9:29@109/130
WOD#123 20PU L/Strict/Kip with 800m@7min/mi between 23:44@163/188
WOD#124 5x(50#DBx21 Thrusters, 50 single jumprope) 36:32@141/177
WOD#125 (machine!) Backsquat 115# 1-1-1-1-1-1-1 4:37@109/134
WOD#126 Cindy 10.33 rounds of 5PU/10Push/15Squat 20:00@152/176
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