I'm having a free weekend with little being planned so that means lots of sleep, eating loads of protein and veggies, plus surprisingly, working out and taking care of my body. In the morning we went together with Pauliina. Main focus was on the cruel metcon, 12 minutes of pain. In the evening I dropped my baby to her friend's place as they were planning her upcoming wedding. That opened up a time slot for me for another training session. Morning's session was so tough on my lungs that I promised to myself this would be more skills and meathead oriented.
- Clean and jerk 5's (60, 70, 80, 60kg)
Metcon. Compare to 2.3.2014
- With a running clock for a total of 12 minutes:
- 4 minutes of power clean, 60kg (45 reps)
- 4 minutes of burpee (50 reps)
- 4 minutes of rowing for distance (975m)
Took the cleans in sets of 5 reps from the very beginning on purpose. It was obvious they are gonna burn at some stage so it'd better be small sets with short breaks in between. They really got to me at some point but I was able to make it till the end as planned. Hadn't thought of any certain number but I wanted to make those 5's all the way and got up to 45 reps in total.
Burpees were the second element. I stopped the last clean about 2 seconds before the time cap of power cleans and it took me 10 seconds to get back on track before hitting first burpee. Had no plan, decided to go by feeling because this was gnarly. After 12 reps the first minute had come full and I decided to rest for a couple of seconds. Like that would help anything =) In burpees it really doesn't but that was a mental break at least. My pace was around that 12 reps per min, then on the last 2 minutes I sped up with 1 one more burpee to make it 13 reps in the both minutes. I wanted to get 50 reps done.
It's not 1 or 2 seconds after last burpee to get seated on the rower. I took my first stroke after about 15 seconds had passed on the clock. My pace was 1:55 throughout the entire row. It felt tough all the time and my lungs were screaming for help. After the time ran out I was happy to finishing this whole thing. It took some time to get a hold of myself. My lungs hurt couple of hours after the workout still. Something you'd experience after giving your all to a workout. Fran brings this kind of sentiments to me every time.
- Double unders
- Sets of 30-50, for a total of 300 reps
At some point we decided to correct this flaw in our system and skipped rope in every single training session for warm-up. We performed in turns and tried to give each other some clues how to get it smoother. It took months to get the skills to a level we would later on be proud of. It was a long road but worth doing. It's actually a cool movement, and demands the entire body to be in control. Today I did unbroken sets of 30, 40 and 50 reps to reach a total of 300 double unders. Felt solid.
- Close grip bench press 5x5 (70, 80, 85, 85, 80kg)
- Ring dips, 60 reps, in sets of 10
It was a great day of training in general. Especially the morning session took my breath away, great crossfit stuff, general physical preparedness.