We had a small class tonight which was great. I think many were probably still hurting over
the squats from Monday. I know I
was. I was in agony. My coworkers spent all day laughing at me
every time I had to walk anywhere. It
wasn’t pretty, my hamstrings weren’t my friends. So in the morning when Tim told me we were
doing benchmark ‘Nancy’ for the WOD I started to wonder how exactly I was going
to do it. Really.
Warmup
Run 200m
Skipping
15 ohs with skipping rope
100 skips
15 ohs with skipping rope
Across width of room do:
High knee stretch
Quad stretch/ reach for the ceiling
Inch worm
High kicks
My body barely worked for any of this warmup. I’m not even joking. I did a bit of rolling out before class but
even that made me want to cry. Every
movement made my hamstrings scream.
Strength
8 mins to get 2 RM turkish get-ups (left & right)
10kg
I didn’t really put much effort in here rather I was trying to convince my body that working out would be okay. I was happy though with my form on these, the movement requires a lot of thinking – there’s a lot of steps to go through – but it seemed to go well.
With an empty bar do 15 ohs then load bar for WOD – again, this killed. I was still determined however to Rx the WOD (mostly because it was a benchmark). I knew I’d (probably) get through it just perhaps not in the 18 minute cut-off or with big sets of OHS.
WOD
“Nancy”
5 rounds
400m run
15 OHS (30/45kg)
17:50 Rx.5
This one started off very weird. I led the entire first 400m run. Like I said, weird. I don’t have a fast of faster speed of
running. I pretty much have one speed
and it’s barely definable as fast. Hun
and Glen were each a step behind me but wouldn’t pass which on any other day
would have been the case from the start.
In a way it felt like they were letting me pace them but again,
weird. I kept a steady pace but nothing
insane but yet still came out in front.
For all the OHS I managed to complete them in two sets of 10
and 5 each. I was happy that I was able
to maintain that throughout even when the 10th rep was starting to get a little
shaky in the later rounds. I felt solid
in the power snatch each time though once overhead I found my wrists were the
weak point, they most definitely hurt after it was done. The first round really killed my legs but it
seemed the more reps I did the more my legs responded. The additional blood flow I think helped to
clear some of the soreness from Monday’s wod.
The runs were just steady, two 200m laps. A few times my legs almost buckled at the
corners but that just made me laugh and carry on. On the second to last run with about 4
minutes left I told Coach Jack that I was going to finish – thinking that I
would miss the cut-off time but keep going anyway.
When I came back in from my last run I saw
just under 17 minutes on the clock and knew I had to push it to make the
cut-off. I immediately picked up the bar
and struggled through 10 reps (barely) and then put it down, stared at the clock
and knew that I had to give myself about 30 seconds for the last 5 reps just to
be sure. And I did. After a few deep breaths I picked it back up
and finished it off. I surprised myself
at how fast I managed to do this wod, especially when comparing it to times
from earlier in the day along with how my legs were feeling when I showed up. As the workout progressed though my legs felt
better though they hurt again today even after a night spent sleeping in my
compression tights (they were almost part of my work attire today!). 125 (heavy) squats in 3 days is
substantial. Hopefully there aren’t any tonight
as I’m pretty sure I wouldn’t survive.
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