This was surprisingly painful. Wallball seem to be my weakness as I just cant get over the feeling of stopping and dropping the ball sometime after 15-20 wallballs. I didnt even do the throws. Pullups were fine. I continue to struggle with maintaining rythem while doing the kipping pullups, especially when I am tired. I realize that I need to keep core firm but I loose it all and kip all over place loosing all the momemtum. This wod should not have taken 30minutes. Very slow.
WOD#137 3x(5HSPU/10Bench/15PushP50#DB/20Dips) 20:00@133/158
I sub HSPU for very high level table. I also replaced benchpress with elevated pushups. Pushpress was done with 25#DB each (which was surprisingly difficult). The DBs always surprise me. I was initially unhappy that I didnt have barbell available and my only option was 25# DBs. But I was shocked to learn how hard it was to do push press with DBs. I just couldnt hold the DBs on top position. In general, the work out turned out to be harder than I imagined. Perhaps it was due to 105pull ups and wall balls yesterday. With post race tenderness in heels, I am doing mostly upper body workouts and its getting to me. Dips were quite hard as well.
I did change something today. First I did a thorough warmup routine which was fun. It takes about 10minutes. Otherthing is my attempt at get a feel for which of the 10 crossfit skills are used in a wod. The skills are as follows: CardioResp/Stamina/Strength/Flexibility/Power/Speed/Coordination/Agility/Balance/Accuracy
10 30 30 0 20 0 0 10 0 0
WOD#138 Crossfit TOTAL! DL 225#PR, SP75#, BkSqt135#(rack) 48:53@115/151
Compare with WOD#116 Crossfit Total (SP/BkSqt/DL 85/95/215#) 43:51@109/134 and
WOD#99 Crossfit TOTAL! DL 205# (PR), BkSquat 85#, SP 75# (PR)
DeadLift 225# was sweet PR. I slowly progressed doing 5reps upto 205# and then 3 reps at 215#. 225# was difficult but not impossible. SP was disppointing but I was lifting the bar from floor making it more awkward. I maxed at 60# in DBs and 75# for barbell. I even did half pushpress at 95#. Backsquat was guided at 135#.
CardioResp/Stamina/Strength/Flexibility/Power/Speed/Coordination/Agility/Balance/Accuracy
0 10 50 0 10 10 10 0 10 0
WOD#139 Nicole! 6 rounds@5PUs and 400mRow 20:00@165/186
Compare with WOD#50 Nicole 6 rounds 400m+5strict cont PU 20:00@163/179 (Hmm)
First three sets of PUs were strict and were UGLY. I know Nicole had kipping pullups in mind for this workout as this is a cardio workout. my splits improved with time as I badly need to get 6 rounds in (3:19/3:42/3:30/2:57/3:44/2:44). Especially last 5minutes were very intense and gave me taste of what doing Nicole really all about. Average HR was about 180 and peaked at 186 which is quite high for no weight/running workout.
CardioResp/Stamina/Strength/Flexibility/Power/Speed/Coordination/Agility/Balance/Accuracy
40 20 0 0 10 20 10 0 0 0
WOD#136 50/35/20 15#Wallball/Pullups 30:46@138/167
WOD#137 3x(5HSPU/10Bench/15PushP50#DB/20Dips) 20:00@133/158
WOD#138 Crossfit TOTAL! DL 225#PR, SP75#, BkSqt135#(rack) 48:53@115/151
WOD#139 Nicole! 6 rounds@5PUs and 400mRow 20:00@165/186
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