PU Mania! and FrontSqt

WOD#168 FrontSqt 3x(65#85#95#105#115#) 14:02@131/158

Compare with WOD#86 45#, 65#, 85#, 95#, 115# 20:10@145/174 and wod#62(?) The max is same as wod#86 but upto105#, the FrontSqt preceeded with DL and PowerClean. I had to jump on to sqtrack for the 115#. 115# was not a PR effort. Perhaps next time... WOD#168 FrontSqt 3x(65#85#95#105#115#) 14:02@131/158

WOD#169 PU Mania! 10x(3@17.5#-5-7) 49:16@137/171

Comare with WOD#133 20-20-20-20-20-15-15-10-10-10#x3-5-7 54:55@134/167,

WOD#85 PU Mania 10x(1@20#, 3 strict, 5 kipping) 25:52@136/157 and wod#30

I think wod#133 was the culprit for my ring finger injury which followed the couple of days of fasting mania. I had much better control over the wod today than last time. (Granted the weight was 17.5# as opposed to 20# for first few rounds but at least I didnt dropped weights and on average 17.5 is still higher than 16.) PU Mania is one wod which I absolutely hate. Its bad enough to do 150PU but weighted and straight PUs jam up the hands quickly. The form deteriorated rapidly. But at least blisters were not as much issue...just one this time on ring finger due to taping.

Total sets 60 (weighted: 25, Straight: 22, Kipping: 13).

1:12-3:05-3:49-4:04-5:28-6:16-7:21-6:09-5:16-6:33

WOD#168 FrontSqt 3x(65#85#95#105#115#) 14:02@131/158

WOD#169 PU Mania! 10x(3@17.5#-5-7) 49:16@137/171

Second barefoot run of the season

With the marathon little over a month from now, I just started running. I ran 6mi today. With 6mi run last weekend, total net milage thus year stands at just 12mi! Not entirely sure how I am going to pull this off with just two weeks left before tapering phase.

Today's run was at the pace of 9:42min/mi while last weeks' run was at 11min/mi pace. I was hurting a bit after last weeks run despite slow pace. It must have been lack of running since June 21st... 3months. It felt much better today despite faster pace but we will have to wait and see tomorrow. I am thinking of keeping it to 6mi runs for now.

BF in NY for 921mi

Second barefoot of the season

WOD#167 "Hansen" repeat 44:38@152/182

Compare with WOD#107 Hansen 6 x (15 35#KBswing/Situp/Burpee) 23:10@163/174

This was a repeat of the wod I had done at the box but this time I did the Rx (almost) version. KBs were at 30#. Little light but its good to see some KB in the gym. Hansen is a hero wod and it did not disappoint. 5 rounds of 30KBswings, 30burpees and 30 GHD Situp. Thats 150 each. Half way through the first round, it seemed impossible to do 4 more rounds of this and I thought I will only do 3 rounds. The Burpees were added to the insult after the tabata pushups couple of days back. Burpees were in set of 5 each but then I finished with 10each in last couple of rounds.

5:52@155/182

8:35@155/168

10:53@157/180

10:57@149/172

8:17@148/182

WOD#167 "Hansen" repeat 44:38@152/182

WOD#166 Tabata Something Else! 16:00@163/182

44PUL/62PSH/78SIT/100SQT...Compare with WOD#1, 8PUL/24PSH/40SIT/80SQT. Yes the very first wod. And an absolute classic. Exact breakdown for the tabatas were as follows:

PU 7-7-5-5-5-5-5-5

Push 12-12-10-8-5-5-5-5

Sit 12-10-10-10-10-10-8-8

Sqt 12-12-12-12-13-13-13-13

Pullups were low in count but the push ups turned out to be the challenge. Rapid deterioration in sets indicates that. At one point I even fell flat on face once which was quite funny. I was hurting by the time the squat intervals started. I wish I had pushed a bit harder in the squats. Ascending count is great but just shows that I was holding back in first few rounds. The HR did peak during the squat sessions. The peak was not too high at 182 but it felt quite hard to breath during the squats. But all in all, this was a fun wod. Its hard not to like a wod names "tabata something else"

WOD#166 Tabata Something Else! 16:00@163/182

SP PR 95# and Solid clean95#x45 and dips

WOD#164 SP 1-1-1-1-1-1-1 max 85# PR! 16:49@122/144 This was a nice PR up from 75# and this was one PR I really needed. For some reason, I thought my PR was 85# so somehow hitting 85# didnt seem too hard this time. But now I remember the miserable attempts I had made before to hit 85#. It feels good to conqure the unspeakable sticky point in a press. 45-55-60-65-70-75-85

WOD#165 Elizabeth 21-15-9 95#Clean/Dips 27:34@155/186

Compare with WOD#43 45#/jumping dips 6:32@166/188. The cleans were hard. I did 21-15-9 in sets of 3 and had one missed attempt which is always an indication of pushing the limits. I think my form deteriorated over time as I was not keeping my back arched on way up. I thought this was an easy wod but now I know I will be hurting tomorrow. Original Rx weight was 135# but 95# has been my PR in April wod#98. So its amazing that I managed to stick to 95# through the whole routine for 45 reps. Dips were easy was well since had PRed 21 continuous dips last time. So this time, I did the 21-15-9 each continous. Once you know you can do it rest seems to be all mental. I think this new routine of sparse but more intense wod is working well. Ring finger has stopped bothering me so I can now do pullups and bar lift which is great. Ironically, the heel injury seem to be improving after I attempted a 6mi run over the weekend. Its counter intuitive but the run caused the heel to start hurting but immediate and proper icing after the run overcompensated it seems. The trick, I think, was to tape up the ankle loosely and keep proper form for the whole run without any slacking and more importantly, keeping rediculously slow pace (about 11min/mi) so the run ends up being a gentle massage. Intense runs or no runs didnt work in past so I am bit surprised that this works!

WOD#164 SP 1-1-1-1-1-1-1 max 85# PR! 16:49@122/144

WOD#165 Elizabeth 21-15-9 95#Clean/Dips 27:34@155/186

WOD#163 5 x (65# SDLHP 21/Dips21) 27:03@157/178

WOD#163 5 x (65# SDLHP 21/Dips 21) 27:03@157/178 2:49-4:48-6:14-8:00-5:11

Finished the wod with continuously 21 dips! A major PR. Trick was to hang on at top till the lactic acid built up flushes out and continue. The wod was scaled down from 95#/ring-dips. The wod was quite difficult. I mean 105 dips and 105 5feet lifts quite a workout. When I finished my first round, I couldnt imagine doing 4 more rounds. Next three rounds got much slower before the pick up by the 5th round, including the dips PR. SDLHP were interesting since I did them using the mini-curl bar. It was quite awkward but I had to make do with it. The trick with SDLHP is to keep back arched and keep bar as close to body on pull as possible. Just like snatch yesterday, SDLHP also push HR up in no time.

WOD#163 5 x (65# SDLHP 21/Dips 21) 27:03@157/178

DL PR equal 225# and 65#squat snatch

WOD#161 DeadLift 1-1-1-1-1-1-1 225#max 18:02@126/148

135-155-175-185-195-205-225(equal PR) I was surprised how easy it was to hit the PR. I didnt intend to given the injured index finger but I just couldnt resist. I experimented with icing the finger after every attempt to minimize the damage, if any. It worked I guess. Quick and feel good wod.

WOD#162 21-15-9 65#Snatch/PU 16:41@161/185

Original wod called for squat snatch which is pretty much as technical and complicated as it gets in lifting. I decided to simply to half squat snatch at feather weight of 65#. This was still quite tricky and I broke each set in 3 subsets. I pushed for speed in the 15-9 portion and was amazed that HR hit 185 so easily. The PUs in between were supposed to be chest to bar which was hard. The ring finger still is the limiting factor so I didint push too hard. But in general, I can see how this wod can be very challenging if attempted continously.

WOD#161 DeadLift 1-1-1-1-1-1-1 225#max 18:02@126/148

WOD#162 21-15-9 65#Snatch/PU 16:41@161/185

WOD#160 Michael 3 x (800m@8min/mi, 50 GHD, 50BkExt) 31:08@170/200

WOD#160 Michael 3 x (800m@8min/mi, 50 GHD, 50BkExt) 31:08@170/200 Compare with WOD#112 24:17@162/185 and wod#22@30:09. Its good to be back into wod routine after the long break due to internal injuries to ring finger and heel. Its hard to do any workout with broken front AND back limbs! Anyway, max HR of 200 is quite hard to believe at a 8min/mi pace run. I have lost a lot of fitness over the month long break. 31:08min time is pretty bad compared to last two times thought today I did GHD subs instead of plain situps. Surprisingly the HR was a bottleneck. I would have thought after the burpee challenge, HR would be least of the issues. I reinvented backextentions by doing the circular back/hip combo really fast. The speed was awesome but the centrifugal rush to head caused a major headache for me by the end. I had to lie down for a while for it to subside. (it would be fine while lying down but would hurt with even slight elevation of head.

WOD#160 Michael 3 x (800m@8min/mi, 50 GHD, 50BkExt) 31:08@170/200