Tuesday 31 Jan 12

CFDC

Front squat 5, 5, 5, 5, 5 (complete max set of strict chin-ups after last three sets)

135, 155, 175, 185, 185

Metcon: 8 minute time-cap:

Row 500 meters
Unbroken push press (95#)
Burpees (100-total push press reps)

Score: 81

Notes: This was a ton of volume packed within an hour. I haven't worked sets of five on front squats in a really long time. I found sets of five to be disproportionately more difficult than sets of three. We were a little rushed with the strength work so I probably wasn't able to take quite as much rest as needed between sets. Plus, adding in max chin-ups between sets turned this into a total grinder of a strength session. My form was really great tonight on front squats as I was able to keep the elbows driving upward out of the bottom position. My final two sets at 185# were really intense. My 1 RM indicates that I should probably be able to handle a little more for sets of five, but 185# was about all I could manage. Conditioning really kicks in the last two reps of each set. Chin-up sets were 10, 8, and 7.

This metcon was awesome. I was totally wiped out from the front squats and chin-ups before we even started. I decided to jump into the first heat and just get it over with. Goal was to row the 500 meters in about 1.50, but I could feel right away that I had no driving power in the legs. My goal was 30-35 push presses, but I only managed 23. I banged out 20 straight, rested for two seconds (the max time allowed for resting) in the rack position, and then only managed three more reps. Looking back on it, I should have rested in the rack position again and then banged out a few more reps, but it was just uncomfortable. I was mentally weak and dumped the bar. That left me with a race against the clock to complete 77 burpees in about 5 minutes. It didn't happen and I only managed 58 burpees for a total score of 81. Dan and Julia both made it to 100 before time expired, which really left a sour taste in my mouth. My pacing on the burpees was simply too slow. It's hard to tell while you're going, but it's easy to look back afterward and see that you could have gone faster. I don't think I could have made it to 100, but I think with a few more push presses and a little faster pace on the burpees that 90+ was attainable. This is exactly like a competition event where every single rep counts. I'm disappointed with my effort because the load was light and I have no excuse at to why I couldn't compete with the other top athletes.

I'm be keeping things fairly light this evening. Chris has me working some tall snatch/overhead squat complexes as well as some push-ups and knees-to-elbows. I'll also do some work on the GHD.