Daily WODs — 11 February 2013

 

Strength

Floor press, 5×4 reps
Then, complete as many reps as possible with 70% of 4RM for 2 sets

Max Effort Strict Ring Dips, 2x

Barbell shrug high pulls, 75 reps @ 45#

DB Row, 3×10 reps AHAP

WOD

CFG OPEN WOD 11.6 and 12.5

Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups…

Last week marked the end of my first 4 week mini strength cycle – with pretty positive results. I finally broke the 200# barrier on my snatch which has always been a huge goal for myself – next up 225# snatch. I promise when I hit that weight you will see the biggest celly ever recorded at Maxability.

So for this new strength cycle I’m going to try something slightly different. The foundation of the program will remain the same – Hotdogs and Cupcakes Monday and Tuesday, and Outlaw Thursday through Saturday. The only difference is I’m going to follow the more recent programming of HDCC. It actually resembles a program more similar to what we normally do at Maxablility. Where, rather than simply going for a 1RM or 3RM or something like that and calling it a day, you set a new max then take a percentage of that max and try to rep it out until failure.

Today, we did just that. I worked my way up to a 4RM on floor press – which for today was 240#. Then took 70% of that 4RM and attempted 2 sets of max reps till failure. I have a love/hate relationship with ‘max rep’ style workouts. I love them because I can literally feel every muscle fiber working to its absolute limit – straining after every rep – but at the same time I hate it because it absolutely miserable to push yourself to that limit and beyond. But results are sure to follow.

Fran

I like to think of this WOD – after having done it somewhere around 3-4 times previously – as Fran on steroids. There’s no better way to describe it. The rep scheme alone is a mindfuck. At least when you do Fran it progressively gets easier in reps – not this time – oh and your Fran PR is under 3 minutes? That’s cool. Let’s do it for 7 minutes regardless. And don’t forget about the C2B pull ups that can completely throw off your normal butterfly/kipping rhythm. FUN.

I felt like shit for this WOD. Let this be a lesson to everyone: Nutrition is KEY!! I worked out during the 8pm class, and the only thing I had eaten all day was some eggs and bacon in the morning with barely any water the rest of the day. By the time I finished my set of 3 and 3 I was already gasping for air. I felt strong with my thrusters, and this was the first WOD I had done any sort of pull ups in weeks and they surprisingly felt spot on – but I just couldn’t breathe! Aka I was forced to use the ‘michael kim recovery position’ more than I would’ve liked.

Either way I felt like I walked away with a win. I beat my score from last year even though I felt like I was moving at a snail’s pace. So just in case this WOD for whatever reason pops up in the Open again this year – and I have a sneaking suspicion it will – I know I can perform much better. Now let’s just see how the shoulder holds up tomorrow…

Side Note: Just to make you feel completely emasculated, here’s the video of Camille Leblanc-Bazinet blowing out the same WOD with 173 reps!! Maybe the most impressive performance I’ve ever seen in CF.

Results

Floor Press 4RM – 240#
ME Floor Press with 70% – 14 Reps
DB Row – 75# Each

WOD – 111 Reps

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mlanwehr

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