sophiep - 27 September 2009 07:20 AM

Hey Guys, I’m a little confused….been reading posts and am not sure whether next time it is best to decrease weight and go for more rounds???
Thanx gang

This is a metcon, therefore, avoid the slog. 

I say you should keep scaling until you’re hitting in the 15 round range.  At least scale to hit +10 rounds. Remember what GD says, most folks miss the intensity part.  5 rounds is not intense.  Hard.  Grippy maybe, but lay down and see stars intense?  I don’t think so.

Bad Yanish - 27 September 2009 08:13 AM

092709

Angie (for puppies)

11 Assisted Pull-ups (112# assist)
11 Push ups
11 Ab Mat sit-ups
20 Squats

03:14

I went for intensity on the reps I could complete and moved on. Should I have completed the set of 20 before moving on?

If you can.  No sin in pausing to go on.  Just don’t dally.  Pause, quick breath, finish out the set of 20.

TexasPatrick - 27 September 2009 08:28 AM

sophiep - 27 September 2009 07:20 AM

Hey Guys, I’m a little confused….been reading posts and am not sure whether next time it is best to decrease weight and go for more rounds???
Thanx gang

This is a metcon, therefore, avoid the slog. 

I say you should keep scaling until you’re hitting in the 15 round range.  At least scale to hit +10 rounds. Remember what GD says, most folks miss the intensity part.  5 rounds is not intense.  Hard.  Grippy maybe, but lay down and see stars intense?  I don’t think so.

Thanx TP, will defo scale back next time

What weight were you using?

10K, so 22 pounds.

It sounds like you might be lifting it with your forearm at the wrong angle. Try and remember the scare crow image from burgeners warm up. Still do the clean in the same manner as if you were using both arms, keep the front of your hand facing forward and your palm facing back. Then just use your triple extension to get the weight in the air, not your arm.

Cheers

Ok, this s*cked big time. Have been walking all day long with no or bad nutrition..

Complete as many rounds as possible 15 minutes of:
30 kg Thruster, 5 reps
30 kg Hang Powercleans, 7 reps
30 kg Sumo Deadlift High-pull, 10 reps

5 rounds, stopped by 14 minutes, my body wouldn’t do what i wanted… Bad day, bad nutritions, bad bad bad..
My fore-arms are really burning though… And my shoulders even more..

Can’t wait to do it again on a healthy day.

First time doing thrusters or SDHPs.

I tried to scale this to pack but my math is terrible (bar was 35.7 lbs and I put fifteen kilos on it) so I ended up with 70.5 lbs all around.

3 SDHPs away from 7 rounds. Felt great going out in the middle of deadlifts though. Feeling this in my shoulders, not at all in my forearms… yet.

My goal was 6 rounds, so to almost beat that by a full round was great!

Did 6 rounds in 14:40….had only 3.5 cups of coffee for breaky and it almost came up.  Did 7 rounds plus last time in 20 min….gotta eat better pre workout next time lol

Thruster, HPC, SDHP

Pack:
Complete as many rounds as possible 20 minutes of:
65 pound Thruster, 5 reps
65 pound Hang Powercleans, 7 reps
65 pound Sumo Deadlift High-pull, 10 reps

Improved by a full round today.
Today made 11 full rounds plus 5 thrusters and 7 hang powercleans.  Last time 10 full rounds + 5 thrusters and 3 powercleans.

Frosty’s 38th Birthday WOD courtesy TP:

For time:

380 meter row
18 thrusters (@75lbs)
18 pushups
380 meter row
12 thrusters
12 pushups
380 meter row
8 thrusters
8 pushups
380 meter row

11:29.43

Did it outside in the shade where it was about 85 degrees so I could get some video.  Should be posting that later after I get it imported and such.

First look at the video shows I need to get some chest up queuing in the thrusters and some head up queuing for the push-ups (head is hanging down…thus rewarding me with a few bonks on the concrete).

Thanks TP!

Warm up:
10 dips, 10 pushups, 10 pullups, 15 air squats, 12 GHS
2 Rounds

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps                         2 rounds 95lbs   4 rounds 75lbs
95 pound Hang Powercleans, 7 reps                 2 rounds 95lbs   4 rounds 75lbs
95 pound Sumo Deadlift High-pull, 10 reps           2 rounds 95lbs   4 rounds 75lbs

Post rounds completed to comments.

FUN!

Catching up on the thrusters I should have done friday…... 3X5 with 75#.
Followed with double under practice, YEAH!!!!! I did my 1st double under today!!!! I was so excited I forgot to keep jumping  

Buy in
Power Snatches 3-3-3-3 (95-115-125-125)

METCON
Main site WOD
As Rxd 10 rds on the button. +1 2/3 rds from last time I did this in June.

Super smoked from yesterday. Shoulders, hips, abs, you name it, it is tight. Much needed rest day tomorrow.

frosty996 - 27 September 2009 10:23 AM

Did it outside in the shade where it was about 85 degrees so I could get some video.  Should be posting that later after I get it imported and such.

First look at the video shows I need to get some chest up queuing in the thrusters and some head up queuing for the push-ups (head is hanging down…thus rewarding me with a few bonks on the concrete).

Thanks TP!

You’re welcome . . . I guess . .   How were those push ups after the thrusters? Or thrusters after rowing?

Complete as many rounds as possible in 20min of:

95lb Thrusters, 5 reps
95lb Hang Power Cleans, 7 reps
95lb Sumo-Deadlift-High-Pulls, 10 reps

As Rx’d: 14 rounds in 19:56.

PB by 1.5 rounds. Back in August I only did 12 rounds + 5 Thrusters + 4 HPCs.

Was able to transition between and do all thrusters and HPCs unbroken and with out dropping the bar through round 7. From then on I was able to do all thrusters and HPCs through rep 5 before grip gave out and dropping the bar. Grip is definitely improving. I think it made a difference today.

TexasPatrick - 27 September 2009 10:28 AM

frosty996 - 27 September 2009 10:23 AM

Did it outside in the shade where it was about 85 degrees so I could get some video.  Should be posting that later after I get it imported and such.

First look at the video shows I need to get some chest up queuing in the thrusters and some head up queuing for the push-ups (head is hanging down…thus rewarding me with a few bonks on the concrete).

Thanks TP!

You’re welcome . . . I guess . .   How were those push ups after the thrusters? Or thrusters after rowing?

Those were absolutely the hardest push-ups I’ve ever done.  The thrusters were horrible after rowing as expected and even worse since I did FGB yesterday, but man, I expected to breeze through the push-ups without having to pause - surprise!