Sunday 1 Jan 12

CFDC

Metcon: "2012"

As a team of two, each partner completes all of the following movements:

20 overhead squats (115#)
20 thrusters (115#)
Church run (approx. 250 meters)
20 hang squat cleans (115#)
20 shoulder-to-overhead (115#)
Church run
20 kettlebell swings (32kg)
20 pull-ups
Church run
20 push-ups
20 box jumps (24 inch)
Church run
20 kettlebell sumo deadlift high pulls (32kg)
20 sit-ups
Church run
20 overhead lunges (45# bumper plate)
20 burpees
Church run

32.57

Notes: What a great way to welcome in the New Year. I teamed up with Mark and we absolutely destroyed this workout, particularly once we finished up the barbell movements. My initial instinct was to use 95# for the barbell movements in an effort to go unbroken and really push the tempo. I then lobbied for 105#, but was told to just suck-it-up and use 115#. We did, and the first portion of the workout was brutal. The hang squat cleans were probably the most difficult of the barbell movements. It was set up so we shared a barbell, but each had to finish our 20 reps before moving onto the next movement. I really struggled with the heavy kettlebell, and it left me with no grip for pull-ups. However, once we finished that pairing, we really took off. We started to sprint the runs and really push the tempo on the movements. I destroyed the box jumps, going unbroken for the 20 reps with perfect rhythm. This was very rewarding for me as I've put in a lot of time working on that skill. The burpees were a great way to finish and, at that point, we could taste the finish line.

This was about as good as I've ever felt about a workout. I feel like my strength and conditioning are really coming together at the right time. Sure, I continue to struggle with snatches, deadlifts, and some pressing endurance, but I'm starting to peak at the right time. Game plan for tomorrow is to row 8 x 500 meters in the morning at Balance and then possibly get outdoors in the afternoon for a metcon.