Saturday, August 29, 2015

Saturday 29.8: Gymnastics wod, Partner wod

Saturday. 20 burpee mu's for time. Time, 9.27. Partner wod, 15min amrap of lunges, pull-ups and db thrusters (2x15kg). Result, 5 rds + 3 thruster.

We had a nice day with my wife in the city. Just walked around and enjoyed Helsinki. Weather was beautiful so we just hang around and spent some quality time. In the evening we went to the gym to take care of our fitness. It was one gymnastics metcon to kick off the session and then another one

Metcon. Time, 9.27. Compare to 22.4.2015

  • 20 burpee muscle-ups for time
It's not many times that I've done muscle-ups in a workout so each and every one of these is a pleasure. I've done this once before couple of months ago. This was fun from the very beginning. Because I really haven't done that many muscle-up workouts it's always difficult to know how to pace myself.

Didn't have any idea how much it took me last time I did this one so there was nothing to compare the time to. I tapped the round times after every 5 reps. First reps took me 1:35, reps 6-10 were done in 3:09 so that was a lot slower one. Third portion was 2:31 and the last 5 reps were completed in 2:11.

To my eyes that means I gave too much slack in the process. Really difficult to know at this point how fast / slow one must go with this movement. I don't wanna burn myself on this because then it takes time to recover. The muscle-ups started to feel better towards the end because I really tried to keep good tension in the entire body on the swing.

Partner wod. Result, 5 rounds + 3 thruster

  • 15min amrap
  • One athlete must do 2x20m walking lunges, bodyweight, all the time
  • Once the other one does lunges, the other does:
  • 10 pull-ups and the rest of time dumbbell thrusters (2x15kg db's)

This was fun, to throw down with my baby. The point was that the other one was doing lunges all the time. Pauliina started the lunges so in the mean while I did 10 pull-ups and then dumbbell thrusters (2x15kg db's) as an amrap for the remaining time while she was lunging. When she finished those, we changed the lunge game, and it was her time to do the couplet.

Recap of partner wod

Pull-ups were the easiest part of this one, could have probably added a bit. But on the other hand, the purpose was to get dirty with the thrusters. And those got ugly towards the end of each set. The dumbbells were 15kg's each so it wasn't super heavy but the ultimate point was to do plenty of them during the time frame. Got to say this goal was reached pretty well.

Got 20 thrusters on the first round, 15 reps on the next 2 rounds. Fourth round was 12 and the last full round was 15 again. Only had time for 3 additional reps when the buzzer called it quits. This was quality time at its best doing partner wod with my wife.

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