On the subject of lifting heavy things I am going to have to leave that to the ME and HR stuff for a little while. Jumping into a full volume CFSB cycle after doing very little has left me stupidly sore. Pretty clear indication that even if you can, it doesn’t mean you should. So no heavy metcon for a couple of weeks until I adapt to the volume.
After abortive attempts at squat and burpee based metcons I ended up with “Helen”. Aim was smooth and unbroken - managed that and completed in 9:15
Something just to loosen up whilst working on a goat (or an opportunity to whip a dead horse ...)
10 double unders
10 pull ups
10 double unders
9 pull ups
10 double unders
...
1 pull up
12:55
12x355lb
Heavy Lizzie
12-9-6-3
Power Clean, 188lb
Ring Dips
4:40
About 55 secs off PB - started out with 8 muscle cleans and ran down hill from there. Think the deads put the brakes on for my hips and just couldn’t drop under the bar. The 6 and 3 rounds most reps were only jumped up to the top of my abs and then had to be muscled to the rack. Could have left the gym with no metcon at all so this will do for today. Def need to hit some high end breathiness this week though ...
Back Squat (High bar)
5x155lb
3x199lb
3x243lb
3x265lb
5x287lb
Thrusters
3x155lb
3x177lb
3x199lb
Prowler intervals
6 40m runs alternating high and low push with 143lb (1 minute rest between efforts)
Hard - not super gassy or painful - just hard work!
Back Squat
15x199lb (HBBS)
Stolen from GD
5-1 thrusters, 155lb
1-5 muscle ups
7:34
Speal v Khalipa WOD
1 GTOH, 155lb
1 rnd Cindy
2 GTOH, 155lb
1 rnd Cindy
...
10 GTOH, 155lb
1 rnd Cindy
22.56
Work per rep GTOH approx 1900 joules - 104.5 kJ total (55 reps)
Work per round Cindy approx 10050 joules - 100.5 kJ total (10 rounds)
Not sure where I’m going with this but was interested enough to pull the figures from the Performance Menu calculator
Didn’t take splits but finished the 4 round at 5 mins and the 8 round at 16 mins (this included catching a clean in the throat during the 7’s and coughing my lungs up for a minute or so)
Thoughts of unbroken cindy rounds disappeared about round 6 - got gassy and hard and my character was lacking.
