Been a bit quiet this week. Started off with the usual Monday night game of ultimate with all the running which was fun. It was a little muddy and a lot slippery which made for a very tight game (I think we actually tied at the end of it all). The next two days my abs were on fire. A bit shocking really but also good I guess.
The days got a bit away from me and so it wasn't until Thursday night that I jumped onto another workout.
It was tough on the shoulders and abs (again) that's for sure.
WOD
For Time
20-15-10-5
Shoulder to Overhead (S2OH) (45kg)
V-ups
7:41 @30kg
That got heavy really quickly. In warm-up 30kg felt solid though I knew it would be a bit of a stretch considering the current state of my strength.
I started solidly doing the first 11 reps unbroken. In hindsight this might have been a bit of a mistake as from then on I slowed down considerably and broke all the sets down into no more than 6 reps going 6-5-4 in the round of 15, 6-4 in the round of 10 then 5 unbroken (though a little ugly).
I had a coach way back who always said to do (at least) one more than half of the reps if you're going to break things up and I have always kept this in mind. It's easier to pick up the bar for 4 rather than 5 or in the case of 15 to do one less each set. Most numbers break up nicely this way too. I know it's a minor thing but in the middle of a tough WOD I personally find it makes a difference mentally.
The v-ups also got taxing quite quickly - both a reflection of the strength of my abs and also how much I was using them still on the S2OH trying to stabilize my core.
This was a good WOD. Felt it at the end of it all which I guess more than anything is the most you can really ask for.
Oh, and in case it wasn't obvious already - this was another Southern Crossfit programmed WOD. Thanks guys!
No comments:
Post a Comment