First workout:
1 minute of work, 15 seconds of rest of
- muscle ups
- axle cleans 155
- toes to bar
- dumbbell split snatch to lunge 55
- airdyne calories
// Goal for this guy was to pace everything and go balls to the wall on the T2B and air dyne cause you can accumulate a lot more reps in those two than you can with the other movements. Did 9 muscle ups, 9 cleans, 24 T2B, 14 snatches, 25 calories. Didn't redline anything except the T2B and airdyne, actually didn't even do 60s of work for the other three movements. Came in 5th on the workout, was pretty thrilled with the result considering I had no idea what to expect.
Second Workout:
Second Workout:
5 minute AMRAP:
- 10 Front squats 135
- 15 Chest to bar pull-ups
- 10 front squats 185
- 15 Chest to Bar pull-ups
- Max front squats 235
// Goal with this guy was to take my sweet ass time through the second set of 15 C2B and be as fresh as possible going into the 235. Weights were cleaned from the floor so that made it a shitload harder. Got 9 reps at 235, a set of 6 and a set of 3. Came in 7th on this WOD, I think I was 4th or 5th overall after this workout.
Third workout:
12 minute amrap of
- 15 KB swings 70lb
- 10 burpees
- run short length (~ 20 meters)
- 15 KB swings
- 10 burpees
- run long length (~ 50 meters)
// This workout blew ass, goal was to pick a steady pace from the start and stick to it. Felt like I was getting lapped cause I was going so slowly but I think I caught up with a bunch of people cause I basically kept the same pace throughout. Got through 3 rounds and 11 swings. After the workout I figured I'd be happy with a top 10 finish on the workout cause I didn't think I did very well. Ended up coming in 10th so that's sweet. Was in 4th overall after the third workout so I guess I accomplished my goal of making top 5 to make it to the last workout, though they announced during the third workout that the top 10 would make it to the final workout.
Fourth workout:
10 min time cap
Isabel
30 snatches 135
75 double unders
Diane
21-15-9
Deadlifts 225
HSPU
75 double unders
\\ Never done Isabel before so this was interesting. And last time I did Diane it took me like 12 minutes haha. So goal for this guy was to survive Isabel and get through as much of Diane as possible, I knew there was no way I would finish the workout. They did the last workout in two heats, I went in the final heat and no one in the first heat came close to finishing. Started Isabel off with 3 touch and go, then 2 touch and go, then 25 singles haha. Again I was trying to keep a steady pace on the snatches and just get through them so I was destroyed by the time I had to do HSPU. Had trouble starting the double unders initially, then did a few sets of 20-25. Was pretty beat by the time I got to the deadlifts, did the round of 21 in three sets of 7. Then took forever to do the 21 HSPU cause one I was tired and two I got no repped probably 15 times for having my feet come off the wall. Squeezed in 3 deadlifts after that before time was up.
Wish I got through more of Diane than I did but oh well, ended up coming in 14th on the workout, which kind of sucks but I figured I'd have to do something remarkable to come in top 5 or so considering all the guys that made the last workout were like 6' and 200lb. Ended up in 6th place overall after the final workout. Would have liked top 5 but I'm still happy with the result and the way things went. I only worked out for a total of 32 minutes yesterday but it was definitely a long ass day. Did more mobility in one day than I probably have in the last 3 months. Also having to warm up 4 different times is annoying. Anyways, happy I competed, nice to see where I stand against other DCF guys and random dudes from other gyms. I don't think I have any glaring weaknesses but there are certain things like HSPU and MU I definitely need more work on.
Looking forward to the next few months of training leading up to next year's Open. My goal for the open is top 100 in the Mid Atlantic.
Fourth workout:
10 min time cap
Isabel
30 snatches 135
75 double unders
Diane
21-15-9
Deadlifts 225
HSPU
75 double unders
\\ Never done Isabel before so this was interesting. And last time I did Diane it took me like 12 minutes haha. So goal for this guy was to survive Isabel and get through as much of Diane as possible, I knew there was no way I would finish the workout. They did the last workout in two heats, I went in the final heat and no one in the first heat came close to finishing. Started Isabel off with 3 touch and go, then 2 touch and go, then 25 singles haha. Again I was trying to keep a steady pace on the snatches and just get through them so I was destroyed by the time I had to do HSPU. Had trouble starting the double unders initially, then did a few sets of 20-25. Was pretty beat by the time I got to the deadlifts, did the round of 21 in three sets of 7. Then took forever to do the 21 HSPU cause one I was tired and two I got no repped probably 15 times for having my feet come off the wall. Squeezed in 3 deadlifts after that before time was up.
Wish I got through more of Diane than I did but oh well, ended up coming in 14th on the workout, which kind of sucks but I figured I'd have to do something remarkable to come in top 5 or so considering all the guys that made the last workout were like 6' and 200lb. Ended up in 6th place overall after the final workout. Would have liked top 5 but I'm still happy with the result and the way things went. I only worked out for a total of 32 minutes yesterday but it was definitely a long ass day. Did more mobility in one day than I probably have in the last 3 months. Also having to warm up 4 different times is annoying. Anyways, happy I competed, nice to see where I stand against other DCF guys and random dudes from other gyms. I don't think I have any glaring weaknesses but there are certain things like HSPU and MU I definitely need more work on.
Looking forward to the next few months of training leading up to next year's Open. My goal for the open is top 100 in the Mid Atlantic.
That's so awesome!
ReplyDeleteHow much rest bt wods?
ReplyDelete60-90 mins
ReplyDelete